New Post

NUTRITION
5 Foods To Buy When You Have No Time

Between work, kids, working out, and whatever else is on your plate, sometimes we just don’t have time to meal prep- let alone cook protein packed meals.

Today, I’ve got your back with 5 easy, grab and go, protein packed staples when you just don’t have time.

1. Canned Tuna- Sounds basic--but pop open a can of tuna, mix it with a little

   Greek yogurt or avocado, and boom! You've got a protein-packed snack or sandwich filling that's ready faster than your kids can ask, "What's for

   dinner?"

2. Rotisserie Chicken- Swing by the grocery store and grab a rotisserie chicken on your way home. Not only is it easy, but it's also the gift that keeps on giving. Slice it up for wraps, throw it into soups, or mix it with some veggies and rice for a quick, protein-packed dinner.

3. Boiled Eggs- Boiled eggs are like the ultimate protein hack. Boil a dozen on

   Sunday, and you've got ready to-eat protein all week long. Chop them into a salad, eat them plain, or turn them into egg salad in minutes.

4. Greek Yogurt- Greek yogurt is a lifesaver when you need a quick protein boost. Top it with nuts, seeds, or honey for a quick snack. Or, throw it into smoothies for a creamy, protein-packed drink that'll keep you fueled between those endless errands.

5. Meat Sticks/ Jerky and Cheese Sticks- literally the EASIEST snack that you can throw into your bag or purse and have on hand anytime go day for a quick - need protein- emergency. Shop my favorites here! 

FITNESS
When’s The BEST Time To Workout?

Have you ever wondered “does it matter if I workout in the morning, afternoon, or night?” Most people generally have a preference for when they workout, but does it really matter?

Our bodies functions are dependent on the time of day- primarily based off of our circadian rhythm. We rest at night when it’s dark, and perform the majority of our main activities during daylight hours. The human body has developed an internal 24-hour clock that monitors and controls physiological functions such as sleep, hormonal secretion, and body temperature. The circadian rhythm creates a powerful physiological routine, and it’s very difficult to adjust. For example, jet lag often happens when the circadian clock is disrupted by travelling across different time zones.

So what about exercise?

During our circadian cycle, body temperatures are highest in the late afternoon- which correlates to enhanced metabolic functions and faster action potential …the body is primed for strength and power. Further research has shown that bench press and squat performance are higher in the evening by up to as much as 15%. Swimmers record faster times in evening races and technical skills such as soccer dribbling are more enhanced in the evening hours. Therefore, it appears workouts, especially those involving traditional strength training exercises and/or power movements, are optimum later in the day when core body temperature is at its peak- between 2-6pm.

The caveat though… exercising in the evening and night may hinder sleep quality.

Now let’s look at morning exercise… some evidence suggests exercise timing for people trying to lose weight may potentially be superior in the morning. Muscle cells seem to be more effective at metabolising sugar and fat during the morning time, potentially leading to greater fat loss. Therefore, morning exercise could be an effective strategy for people with obesity and/or type two diabetes. Additionally, research suggest that morning exercise leads to better sleep quality and blood pressure management.

Based on the research, late afternoon/evening exercise is superior to morning exercise, particularly for strength and power activities. Circadian rhythm tends to peak between 2 pm-6 pm, and the body is in optimum condition for best physical performance. However, morning exercise is still superior to no exercise at all, especially for recreational exercisers and perhaps for those with conditions such as obesity and Type 2 Diabetes.

HEALTH/WELLNESS
Your Magnesium Handbook

There has been a lot of buzz around the health and fitness world about Magnesium lately… and for good reason. 50% of the population is deficient in magnesium- one of the most essential minerals we need. If you’re constantly feeling tired, anxious, battling insomnia, getting headaches, muscle cramps, or feeling constipated- a lack of magnesium may be contributing.

Why Magnesium Matters:
Magnesium is the superhero of the mineral world- involved in over 300 processes in the body ranging from nervous system regulation to muscle contractions. It keeps your heart ticking and your brain young. Every organ in your body requires magnesium. There are over 3700 magnesium binding sites in your body, indicating the importance of this mineral, and our probable underestimation of it. And even if you had a blood test, chances are it would not be a good indicator of your true magnesium status since only 1% is stored in the blood.  

Why Are We Deficient?
Reasons for deficiency are due in part to modern farming practices and overall depletion in the soil. Another reason is our high consumption of magnesium-depleting foods including all processed foods and soft drinks. In addition, many medications Americans rely upon also deplete the body of magnesium including birth control pills, blood pressure pills, diuretics, and cholesterol-lowering medications.  

Benefits Of Magnesium:
Why is magnesium so important? Some of the biggest benefits of adequate magnesium include protection against heart disease and type 2 diabetes. It may also lower your risk of cancer, especially colorectal cancer.  Sleep and mood are other big hitters connected with adequate magnesium leading the mineral to be called the “relaxation mineral” or “chill pill.” And if you are someone that suffers from headaches or migraines, magnesium may bring big relief.   

TYPES OF MAGNESIUM:
Not all magnesium is created equal. Here’s a breakdown of the most common types you’ll encounter:

• Magnesium Citrate: Popular for its bioavailability, this form is great for digestion and relieving constipation. If you’re feeling backed up, citrate’s got your back.

• Magnesium Glycinate: Known for its calming properties, this is your go-to for sleep and anxiety relief. Trouble relaxing? This is your best friend.

• Magnesium Oxide: A cheap option, but beware—absorption is low, so it’s often used for laxative effects rather than boosting magnesium levels.

• Magnesium Malate: If you’re battling fatigue, this form helps with energy production and muscle function.

• Magnesium L-Threonate: A newer player in the game, but fantastic for brain health and memory. Looking to boost mental clarity? Look no further.

• Magnesium Chloride: Excellent for skin and muscle recovery, often found in topical treatments like sprays or lotions.

• Magnesium Taurate: Great for heart health and maintaining normal blood pressure.

Each type has its specialty, so think about your personal needs when deciding which to incorporate into your wellness routine.

To increase your intake of magnesium, focus on rich dietary sources beginning with leafy green vegetables. Seeds are also great sources such as flax, sesame, and sunflower. Almonds and other nuts are another terrific source. Black beans, avocado, yogurt, and bananas round out the top options. Supplementation helps fill in the gaps. The typical adult dose is 400 to 1000 mg spread throughout the day. You can also improve your magnesium status by taking regular Epsom salt baths or foot baths.

MINDSET
Take Control Of The Last 90 Days Of 2024

Can you believe we’re in the last 90 days of 2024? If you’re feeling like this year has flown bye, you’re not alone.

Now, go back and take a look or think about the goals or intentions you set out for yourself in January. Where do you stand with them?

Still have some work to do to end this year how you want to? Me too.

The last quarter of the year is a powerful time. It’s a chance to reflect., celebrate progress, and double down on what still needs our focus.

Whether you’ve had a fantastic year so far or faced more challenges than you anticipated, the next 90 days are your chance to make an impact and set yourself up for success as we move into 2024.

1. Revisit and Refine Your Goals: Ask yourself: What do I want to accomplish in these last 90 days? What would make me feel proud as I look back on 2024? It’s okay if your goals have evolved. In fact, it’s a sign of growth. The important thing is to ensure that your goals are aligned with where you want to be by the end of the year. Break them down into actionable steps that you can focus on each week.

2. Focus: One of the most effective ways to make the most of the last 90 days is to focus on what truly matters. This isn’t the time to spread yourself too thin. Instead, choose one or two key areas to concentrate your energy on, whether it’s a major project in your business, a health goal, or something personal that you’ve been putting off. By narrowing your focus, you can make significant progress in the areas that will have the greatest impact.

3. Consistency Over Perfection: As we work towards finishing the year strong, it’s easy to fall into the trap of perfectionism. But the truth is, consistency is far more powerful than perfection. Small, consistent actions—taken daily or weekly—are what will move the needle. So, as you plan out the next 90 days, focus on creating habits and routines that support your goals.

4. Celebrate The Wins: Recognize and celebrate your wins—big and small—throughout the next 90 days. Celebrating progress keeps you motivated and reminds you of how far you’ve come.

5. Set The Stage For 2025: The last 90 days of 2024 aren’t just about finishing the year strong—they’re also about setting yourself up for an incredible start to 2025. As you work towards your year-end goals, start thinking about what you want the next year to look like. What dreams and goals are you excited to pursue in 2054? How can the actions you take now help pave the way for those future successes?

The last 90 days of 2024 are an opportunity—a chance to realign, refocus, and finish the year with purpose and intention. I encourage you to take some time today to reflect on your journey, refine your goals, and commit to the actions that will help you end the year on a high note.

Make yourself Better Today.