reDEFINE Health and Wellness

08/20/2025

4 words that have the power to change your life!!

I
DO
IT
ANYWAYS

Too tired? I do it anyways
No support? I do it anyways

06/09/2025

I am loving this breakfast right now!!
Greek yogurt, peanut butter, berries, chopped almonds and cinnamon. Yum

05/09/2025

Your symptoms aren’t random.

They’re your body’s way of asking for help—and food can be one of the most powerful tools to respond.

From flax to sweet potatoes to salmon, the right foods at the right time can help bring your hormones back into balance.

I created a free hormone-balancing masterclass to show you exactly how to support your body with food, lifestyle, and natural rhythms—no more second-guessing.

Comment ‘HORMONE’ and I’ll send it your way.

10/25/2024

10/02/2024

And then overnight… menopause!

An emergency surgery two days ago to remove my remaining o***y has calapulted me into medically induced menopause. 🤦‍♀️
Hello Estrogen therapy.

I was quickly heading there anyway, with my hysterectomy 2.5 years ago that removed everything except this right o***y. I guess it was too lonely in there and got itself all twisted in knots. Wow the pain!

So now a new journey begins, after the physical healing from surgery that is.

As women our bodies endure so much over a lifetime. It used to be that menopause signalled that a woman was past her prime and no longer of service to society. But now we know that this time marks a dramatic shift in a woman’s body, and her brain! It doesn’t mean our life is over, it just means we have to shift.

If you are in your 40’s are you finding yourself less level-headed? Snapping at the littlest things? Do you find yourself not willing to put up with the s* you did before? Do you have difficulty getting motivated and have less joy about life? Are you re-evaluating your life, your purpose, and where you are spending your energy?

Yup! It’s all hormone related! I’ve been through it! Maybe you have too, or are in the middle of it.

And this is just some of the mental changes that occur, let’s not forget all the physical changes like thinning hair, hot flashes, night sweats, less tolerance to exercise, weight gain around the belly, dryness, loss of libido, weak nails…

Estrogen has a profound protective effect on almost every aspect of our physical and mental health, so when it starts to decline, we feel it… EVERYWHERE!

If you are noticing any of these things I mentioned please don’t suffer in silence thinking something is WRONG with you!

YOU JUST NEED TO BALANCE YOUR HORMONES!

So talk to someone today.
Get recommendations from friends or family. Speak to a gynaecologist, naturopath or nutritionist and get some answers.

09/03/2024

Big day tomorrow! I’m thrilled to share that I’m starting a new job at Anytime Fitness. I’m really excited to be working as part of a team again and getting more involved in our community. If you’re in the area, stop by and say hi! I’d love to see some familiar faces as I kick off this new chapter. Let’s stay fit and healthy together!

08/24/2024

When all the avocados you bought look like this⬇️ you make garlic avocado aioli!

08/23/2024

Hack for making bone broth easier!!

Use the steamer insert so you just have to lift it out and all the yummy, garlic and onion infused broth is left behind. Put the lid on and throw it in the fridge to cool. Easy peasy 😉

08/22/2024

The Basics of Improving Strength and Conditioning: A Guide for Beginners

Whether you’re looking to build muscle, improve your overall fitness, or just feel stronger in your day-to-day activities, strength and conditioning are key components of a well-rounded exercise routine. Here’s a simple guide to get you started on your journey to a stronger, fitter you.

1. Understand the Basics

Strength training focuses on increasing the force your muscles can exert. This is usually achieved through resistance exercises like weightlifting, bodyweight exercises (like push-ups), or using resistance bands.

Conditioning refers to the exercises that improve your cardiovascular endurance, muscular endurance, and overall athletic performance. These exercises include activities like running, cycling, swimming, or high-intensity interval training (HIIT).

2. Start with a Plan

Before diving into workouts, it’s crucial to have a plan that fits your goals, fitness level, and schedule. Here’s how to start:

- Set Clear Goals: Decide what you want to achieve. Do you want to build muscle, lose fat, improve endurance, or just stay healthy? Your goals will shape your workout plan.

- Balance Your Workouts: Incorporate both strength and conditioning exercises. For example, you could do strength training 3-4 times a week and conditioning 2-3 times a week, depending on your schedule.

- Schedule Rest Days: Rest is just as important as exercise. Make sure to have at least one or two rest days per week to allow your muscles to recover and grow.

3. Strength Training Essentials

When starting strength training, focus on exercises that target major muscle groups. These are called compound exercises and include:

- Squats: Great for your legs and core.
- Deadlifts: Targets your back, legs, and core.
- Bench Press: Focuses on your chest, shoulders, and triceps.
- Pull-Ups or Rows: Work your back and biceps.
- Overhead Press: Targets your shoulders and triceps.

Tips for Effective Strength Training:
- Start Light: Begin with lighter weights or just your bodyweight to master the form.
- Progress Gradually: Slowly increase the weight or resistance as you get stronger.
- Use Proper Form: Good form prevents injuries and ensures you’re targeting the right muscles.
- Keep Reps and Sets Simple: For beginners, 3 sets of 8-12 reps per exercise is a good start.

4. Conditioning Basics

Conditioning workouts are designed to improve your heart and lung capacity, stamina, and overall endurance. Here are some key conditioning exercises:

- Cardio Workouts: Running, cycling, swimming, or even brisk walking.
- HIIT: High-Intensity Interval Training alternates between intense bursts of activity and periods of rest or lower-intensity exercise.
- Circuit Training: Combine different exercises in a sequence (like squats, push-ups, and jumping jacks) to keep your heart rate up.

Tips for Effective Conditioning:
- Warm-Up and Cool Down: Always start with a warm-up to prepare your body and end with a cool-down to help recovery.
- Mix It Up: Variety keeps things interesting and challenges your body in new ways.
- Monitor Intensity: Use a heart rate monitor or perceived exertion scale to ensure you’re working hard enough but not overdoing it.

5. Nutrition and Recovery

Your diet and recovery play a crucial role in strength and conditioning.

- Protein: Essential for muscle repair and growth. Include lean meats, eggs, dairy, beans, and nuts in your diet.
- Carbs: Fuel your workouts. Choose whole grains, fruits, and vegetables.
- Hydration: Drink plenty of water before, during, and after workouts.
- Sleep: Aim for 7-9 hours of sleep per night to allow your body to recover.

6. Stay Consistent

The key to improving strength and conditioning is consistency. Stick to your plan, listen to your body, and don’t get discouraged if progress seems slow at times. Remember, it’s a marathon, not a sprint.

7. Seek Support and Guidance

If you’re new to strength and conditioning, consider seeking advice from a fitness professional. They can help tailor a program to your needs, ensure you’re using proper form, and keep you motivated.

Improving strength and conditioning is a journey that can lead to better health, increased energy, and greater confidence. By starting with the basics and gradually building up, you’ll set yourself on a path to success. Stay committed, enjoy the process, and watch as you become stronger and fitter over time!

08/22/2024

🚀 Busy Moms: Sneak in Some Extra Steps and Smiles! 💪

Hey Super Moms! 🦸‍♀️

We know your to-do list is longer than your grocery receipt, but guess what? You don’t need a cape (or a gym) to get more active in your day. Here are some fun, creative ways to sneak in that extra movement while juggling all your Mom duties:

1. Laundry Lunges: Turn that laundry run into a lunge workout! Every time you grab a load, do a few lunges. Bonus: You’re toning those legs AND getting your steps in!

2. Playground Push-ups: While the kiddos are sliding and swinging, you can squeeze in some push-ups on the park bench. Just a few reps here and there add up!

3. Dance Party Clean-Up: Crank up the tunes while you tidy up. A 10-minute dance session while vacuuming or dusting can lift your spirits and your heart rate.

4. Grocery Cart Glutes: When you’re out shopping, add a little pep to your step by squeezing your glutes as you walk down each aisle. Who says you can’t multi-task?

5. Baby Bicep Curls: Turn baby time into arm time! Use your little one for gentle bicep curls or overhead presses. They’ll love the attention, and you’ll love the workout.

6. TV Time Stretching: Instead of just sitting during your favorite show, get down on the floor for some stretches or even a mini-yoga session. You’ll feel relaxed and refreshed!

7. Water Bottle Weights: Keep a set of water bottles nearby for impromptu arm workouts. Lift them while on a call, or even while helping with homework.

8. Walk & Talk: On those endless calls or when catching up with friends, pace around the house or take a stroll outside. Every step counts!

Remember, every little bit of movement adds up, and the best part? You’re setting an awesome example for your kiddos. 💖 Let’s get moving, Super Moms!

How do YOU squeeze in activity during your day? Share your tips below! ⬇️

08/21/2024

Understanding NAD+: The Molecule of Life and Longevity

NAD+ (Nicotinamide Adenine Dinucleotide) might sound like a complex scientific term, but it's a vital molecule found in every cell of your body. Think of it as a helper molecule that keeps your cells running smoothly and your body energized. Let’s break down what NAD+ does, why it's important, and how you can boost it naturally.

What Does NAD+ Do?

1. Energizes Your Cells:
- NAD+ is like a fuel delivery system for your cells. It helps convert the food you eat into energy, particularly in your mitochondria, which are often called the "powerhouses" of cells.

2. Repairs DNA:
- Your DNA can get damaged from everyday stress, environmental factors, or just normal aging. NAD+ helps activate repair enzymes that fix these damages, keeping your cells healthy and preventing mutations.

3. Slows Down Aging:
- NAD+ levels naturally decline as we age, and this decline is linked to aging and age-related diseases. Keeping NAD+ levels up might help slow down some aspects of aging.

4. Supports Healthy Genes:
- NAD+ helps control which genes get turned on or off in response to your body’s needs, especially under stress. This helps your body adapt and stay resilient.

5. Boosts Immune Function:
- NAD+ plays a role in activating immune cells, helping your body defend itself against illnesses.

How to Boost Your NAD+ Levels

1. Through Food:
- Tryptophan: Found in turkey, chicken, eggs, and cheese. Your body can convert this amino acid into NAD+.
- Niacin (Vitamin B3): Found in fish, meat, mushrooms, and green vegetables. Niacin is directly linked to NAD+ production.
- Nicotinamide Riboside (NR): Present in small amounts in milk and yeast, NR is a more direct precursor to NAD+.

2. Through Supplements:
- Nicotinamide Riboside (NR) Supplements: These are popular and proven to increase NAD+ levels in the body.
- Nicotinamide Mononucleotide (NMN) Supplements:
Another supplement option that converts directly to NAD+ in the body.
- NAD+ Injections or IV Therapy: Some wellness clinics offer direct NAD+ administration, but this method is more expensive and less common.

3. Through Lifestyle:
- Exercise Regularly: Physical activity naturally boosts NAD+ levels, helping your cells produce more energy.
- Fasting or Caloric Restriction: These practices can increase NAD+ levels by activating longevity-related proteins called sirtuins.

Why Consider Boosting NAD+?

- More Energy: Enhancing NAD+ levels can improve your energy, reduce fatigue, and help you feel more vibrant.

- Anti-Aging Effects: NAD+ might help slow down age-related decline, keeping you physically and mentally sharper as you age.

- Better Metabolism: Higher NAD+ levels can improve how your body handles sugar and fat, reducing the risk of metabolic issues like type 2 diabetes.

- Brain Health: NAD+ supports brain function and could help protect against neurodegenerative diseases like Alzheimer’s.

- DNA Protection: With NAD+, your body can better repair and protect your DNA, maintaining cellular health.

Final Thoughts

NAD+ is essential for life and has exciting potential in the realm of health and longevity. Whether through diet, supplements, or lifestyle changes, there are ways to support your body’s NAD+ levels. However, it’s always best to talk with a healthcare provider before starting any new supplement routine.

By understanding and optimizing your NAD+ levels, you might just give your body the boost it needs to feel more youthful, energetic, and resilient!