6 Fun Ways to Improve Your Balance

Man balancing over city

Balance is one of those things that is good for just about everything including a balanced diet, stress management, and it is also a great physical exercise. There’s nothing you do that won’t improve with good balance. Balance is also the main reason trainers prefer to use free weights over machines. When you use free weights or pick up rocks, tires, medicine balls, etc. they challenge support muscles throughout your body, which strengthen the functional muscles you need to thrive in everyday life.

When you strengthen muscles related to balance and structure you are able to exert more force with less energy. Essentially, you can exert force equal to the amount you can withstand without losing your balance which is why isolated machines are not preferred, the machines will absorb the force your body should be adjusting to. This is also why play is so important, you need to have good balance to maneuver yourself and quickly adapt to real-time changes in the game. Through play, balance incrementally increases over time. There are some great exercises you can do to develop balance.


Pillars of Wellness Part 4: Adventure

Adventure Girl Kayaking

Adventure, the final pillar of wellness is often the most overlooked and one of the most important pillars. Pillars 1, 2 and 3 are essential to health, adventure is all about thriving. You won’t be chasing your health and weight loss goals your entire life, eventually, you need another goal to chase. What will you do, what characteristics will you identify with once you achieve your health goals? Often the person we perceive and live as when we feel like garbage is a bit depressed, anxious, and little self-loathing.

Achieving your health and weight goals CAN help with this but often there is some of that former person still there. As you achieve your health goals, you need to think about what you want your life to be like afterward. If your body changes and your mind stays the same, you will likely slip into old habits as previous conditioning starts to come back into play. Ask yourself, “What the healthy, thriving version of you do and be like?” I would say the doing component is probably the most important.


Pillars of Wellness Part 3: Stress Reduction

Woman stressed over computer

Now that nutrition and exercise are dialed in, let’s dig into pillars of wellness part 3: stress reduction. Stress is kind of a strange thing, often people focus too much on it or don’t focus on it at all. We also have a hard time defining what stress is. A major misconception is that stress is only emotional and has little to do with physical exertion, nutrition, and positive as well as negative life events.

Really, stress is anything that exceeds our resources, those resources can come from numerous biological and emotional categories. If stress overwhelms any of these categories, the immune system can plummet, the body releases an abundance of cortisol, adrenaline, and noradrenaline. You become more resilient for a period, then you crash and have to deal with the consequences of pushing yourself beyond your allostatic threshold for this period.


Pillars of Wellness Part 2: Exercise

Woman Exercising

In pillars of wellness Part 2: Exercise we’ll discuss how to incorporate exercise and movement into your general wellness plan. The 2 basic pillars essential for developing optimal wellness would be nutrition and exercise/movement. For these pillars I’m not talking about highly specialized dietary recommendations or a daily brutal exercise routine, I want to introduce the basic building blocks that will eventually allow you to maintain wellness effortlessly.

Exercise should not be torture and choosing healthy food should not cause a panic attack. We’ve already discussed food, let’s move on to exercise. The goal with exercise is to discover how much you need, you shouldn’t be trying to do as much as possible. Once you’ve established how much exercise you can do without being in pain for a week or sustaining regular injuries, do that once a week and try easier exercises throughout the week.


Pillars of Wellness Part 1: Nutrition


For pillars of wellness part 1: nutrition, let’s talk about how nutrition is the core of any functional wellness plan. I consider there to be 4 pillars of wellness including Nutrition, Exercise, Stress Management, and Adventure. All of these pillars work together to strengthen you as a whole. While there may be other aspects of health worth paying attention to, managing these 4 pillars makes everything easier.


7 Tips for Healthy Eating at Restaurants

Woman Eating Dinner

It can be a challenge to eat primal or even healthy in a restaurant, anyone looking to make better meal decisions can use these 7 tips for healthy eating at restaurants. A few issues most of us deal with is making a healthy choice on the spot, knowing what non-listed ingredients are in the food, whether or not the restaurant has allergen friendly options, and how to handle alcoholic beverages.

The reality is we are going to eventually eat at a restaurant. All the home cooked and prepped meals in the world won’t change the fact that hanging out with friends or having a date night is a good time. Even if the decision to go out to a restaurant is spontaneous, it doesn’t mean that you can’t have a plan in place.


Tips for managing Rheumatoid Arthritis

Rheumatoid Arthritis

There are numerous ways to manage inflammation and today I want to discuss tips for managing rheumatoid arthritis. Rheumatoid arthritis is an autoimmune condition where the immune system attacks soft tissues in joints promoting inflammation. Most people experience pain, swelling, stiffness, and limitations in terms of movements.

Symptoms related to rheumatoid arthritis can come during times of inflammation and stress. This autoimmune condition can lead to significant joint damage, hormonal changes, nerve damage and dangerous inflammation of blood vessels (4). While there isn’t a cure for rheumatoid arthritis, the systems impacted by this disease process can be supported through nutrition and targeted supplementation.


Recipe Mondays

Recipe Mondays

There really is nothing more convenient and delicious as egg muffins, there’s a cornucopia of possible ways to prepare them and they can last for days. Here’s yet one more egg muffin option, a great lunch salad and even FRIED RICE!

Recipes Include!
Paleo Egg Muffins
Thai Chopped Chicken Mason Jar Salad with Chili Vinaigrette
Paleo Pineapple Fried Rice

Weekly Round Up

Weekly Round Up

Time for another Weekly Round UP! This week we learn more about FODMAPS and gut health, ancestral eating, and how inflammation and autoimmune disease contribute to endometriosis.

This Week:
The Low FODMAP Diet
Everything you don’t know about ancestral eating and culture
Endometriosis: Treat the Immune System
Mycotoxin Illness
Fun! Health Nuts Swap Diets with Junk Food Addicts


How to Hack Your Stress Response

Woman doing yoga on a mountain

There are various ways to hack your stress response and today I will share with you one the most potent ways to do this. I know this sounds weird, but what if everything you’ve been told about stress causing you to develop negative health outcomes related to stress was wrong?  Researchers have based their careers on spreading the message that stress leads to negative health outcomes. It turns out your perception of life challenges as either overwhelming or a challenge worth overcoming, goes a long way to determining how harmful stress can be in your life.