HealthyNess Worldwide (2026)

10/02/2022

T+L TOP TRAVEL ADVISOR | AUSTRALIA, NEW ZEALAND, AND THE SOUTH PACIFIC SPECIALIST

21/11/2020

HOW TO INCREASE THE LENGTH OF YOUR RUNS 🏃🏻‍♀️

I often get asked a lot how I built up to doing 10+ mile runs each week. First off, YOU DON’T NEED TO DO LONG RUNS if you don’t enjoy them! The only reason I do them is because I love them and I always feel AMAZING after them. But always do what makes you feel best, not what you see someone else doing. Here are my tips ⬇️

1️⃣ SLOW DOWN THE PACE: Your pace for a 3 mile run is probably not the same for a 8-10 mile run, so slow it down! There’s nothing wrong with slowing down your pace a little if it means you will be able to go longer.

2️⃣ FUEL YOURSELF: Especially if you’re planning on doing a long run. I always make up my post workout shake with double of my normal serving (1 scoop of ignition + 2 scoops of Phormula-1) I will drink half before my run and then have the other half post.

3️⃣ PUSH YOURSELF: This is something I think a lot of people don’t do when it comes to running. You have to get uncomfortable if you want to get better. Personally, I like to run 5 miles one way, that way I have to run 5 miles back to get home. This forces me to do the full run cuz I have to get back home somehow!

4️⃣ BE CONSISTENT: This is definitely the MOST IMPORTANT tip I could give you. You’re never going to get better at running if you’re not consistent with it. Consistency is what got me to where I am today.

I hope these were helpful! Let me know if you have any questions 💕

20/11/2020

Confidence is something I desired for a bloody long time 🙇‍♀️

I so badly wanted to be like the “other girls”.
I wanted to be more outgoing.
I wanted to stop feeling so anxious.
I wanted to be liked by other people.
I wanted to have a more attractive body.

I grew up shy & pretty timid. Ask anyone who knew me, I rarely talked and sat in the corner at functions and family events. I would google how to start a conversation or the art of small talk. I even remember being anxious to raise my hand to ask a question in school. 🤐🤐

It wasn’t until I made the ginormous leap 10 years ago to move to America and live in NYC that I was able to come out of my shell. It was an extremely life changing moment for me. I started to build my own confidence & I built it through pushing myself out of my comfort zone & learning to prioritize myself more. 🥳

I think it’s important to note that confidence isn’t about being better than someone else, it’s not having to compare yourself to anyone else 👏🙌

Nowadays, I’m happy with being 𝗠𝗘. I love the body I’ve built over the years. I know that I don’t have to be the most outgoing person to make friends. I still get anxious at times but I’m no longer worried about if someone thinks a certain way about me, especially if they don’t know me. Not everyone will “like” me and that is okay, I’m not for everyone 🤷‍♀️

🤍 I love that I have been able to transform myself on the outside but most importantly on the INSIDE. It is still a work in progress when it comes to talking to strangers but I am working on it one unsuspecting human at a time 😂🤗

19/11/2020

70% of my clients are still traveling for the holidays, so maybe you need this advice too!! ✈️⁣
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Traveling can be tough & it can make you feel like your fitness and nutrition are completely out of your control.⁣
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Here are a few tips to keep in mind:⁣
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💦 DRINK YOUR WATER⁣
If you’re flying to your destination, bring a refillable water bottle and take it through security empty! This will save you money on expensive airport items and help keep you hydrated!⁣
Your body will likely hold onto water from flying, plus consuming foods that differ from your normal diet. Staying hydrated will help!⁣
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🏃🏼‍♀️ GET YOUR BODY MOVING⁣
A walk on the beach, a quick bodyweight workout or whatever you can do to get your body moving will be super beneficial! This will help you feel better and help keep your energy high!⁣
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🥗 FOCUS ON NUTRIENTS WHEN YOU CAN⁣
It’s okay to enjoy yourself a little while you’re away! On the few meals you prepare yourself or eat where you stay, focus on consuming some sort of protein and getting in your nutrients from fruits and veggies!⁣
🔑 Keep in mind the formula for building a balanced meal: #1 - a protein source, #2 veggies, #3 a carb source (if you want to)!

⭐️ DAILY SUPPLEMENTS
Bring all your typical supplements so you still stay regular with all those things that fill in those nutritional gaps. And just stay regular 😉
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🥜 PACK YOUR OWN SNACKS⁣
Throw some protein powder, beef jerky, nuts, protein bars, veggie sticks, fruit and other healthier options into your bag! When you feel like snacking, reach for one of those pre-portioned options!⁣
This can also help to save time and money on your trip!!⁣
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DO YOU HAVE ANY HEALTHY HACKS THAT YOU LIKE TO USE WHEN TRAVELING?⁣
COMMENT THEM BELOW 👇🏼

18/11/2020

Looking to get ahead of the cold and flu season? 😷🤒

🥶 It’s getting chilly here in Chicago… So I know that I am (especially after being sick last weekend)

Immune health isn’t something that is all that flashy and sometimes gets over looked, but to me it is one of the most important things to take care of. No one wants to be hauled up in bed for days at a time, right?!?

Did you know that the majority of your your immune system is located in your gut? 70-80% in fact. We all know that your immune system is there to help flight against parasites, germs, viruses. Having good healthy gut bacteria will allow your immune system to more effectively flight off any foreign pathogens that enters your body, which means that you don’t get sick - YAY!

Having a healthy gut will also allow it to absorb nutrients from the foods that you eat be processed more efficiently so we get more of the essential vitamins and minerals that we need 👐

This is why I started to consistently take my MicroFactor (daily vitamin packet) and Opti-greens 50 daily 🙌

These 2 products have drastically changed how I feel day to day. Not only do they help me now with decreasing bloating and keeping me regular, but with being consistent with them…I’m also helping set my body up for living a long, healthy life which is my ultimate goal 🎯

When looking into taking supplements, foundational ones are what I always recommend first and these 2 are at the top of the list for anyone wanting to improve their overall health.

If you ever have any questions about supplements or health/fitness, please message me! And as always, free shipping is linked in my bio 🤗

16/11/2020

Take a step back.⁣
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Breathe.⁣
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Look at everything you’re doing.⁣
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Look at all you’ve accomplished so far.⁣
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Give yourself some credit.⁣
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Give yourself some grace.⁣
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You’re doing better than you think.⁣
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This weekend and being sick was something that hit me hard, initially I was upset about having to take 2 days off my workout and diet plan. The thought of having to start 75 hard again was heart breaking.

Then as the sickness fully kicked in and I couldn’t move off the lounge, I started thinking about how grateful I am to normally be a relatively healthy individual and be able to actually eat to nourish my body and workout most days.

Sometimes it’s easy to get caught up in your goals & what you need to be doing next, the struggles, the distance from the end goal, the comparison game, etc. that you easily forget to celebrate the small things in life, the little wins and be grateful for where you are now and how far you have come.

Today take a step back to be grateful for where you are now, what you have now and how far you have come!

15/11/2020

Sometimes the best medicine is Sunday puppy cuddles with my two favourites! 🥰🥰

14/11/2020

Did you know.....

When we digest protein, our body has to burn a bunch of calories just digesting it which is known as a food's thermic effect. The thermic effect of protein is significantly higher than carbs or fat 🥩🔥

Protein pro fact 3️⃣

Now, you may have heard that the more lean muscle you have the faster your metabolism will work.⁣
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This is actually accurate and is due to muscle requiring a lot of energy. The more muscle mass we have, the more calories we burn at rest which will get you to your weight loss goal faster 🙌
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So if we circle back 🔁
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🍗 protein allows us to build muscle quicker and more efficiently - and the more muscle we have, the more calories and fat we can burn. ⁣
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Protein = lean muscle mass = more calorie burn = more fat burning ability by shifting the metabolic equation.⁣

This is as simple as it gets.⁣ As always, reach out to me with questions or if you would like some coaching and help on your health and wellness journey. 🤗🤗

13/11/2020

Want to lose body fat?

Protein Pro Tip ✌️
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Let's look at protein from a fat loss standpoint 🔥🔥

To do this we need to understand the difference between anabolic and catabolic states within the body.
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✅ Protein allows us to stay in an anabolic state, this is what we want as it means our body is primed to continue building or preserving muscle while potentially utilizing body fat for fuel
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❌ When we miss out on protein throughout the day we run the risk of dropping into a catabolic state and losing muscle mass while our body stores extra calories away as body fat for later use.
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🔁 This anabolic/catabolic cycle is usually every 3-4 hours after consuming protein depending on the person. Protein is the “switch” to go into fat burning or fat storing 🔁
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This is why it is important to get an adequate amount of protein every 3 hours if your goal is to build lean muscle mass and/or burn fat 🔥💪

Additionally, consuming protein in sufficient quantities in a given meal will allow you to feel fuller, longer. This is achieved by an increase in appetite-reducing hormones while reducing the hunger hormone, ghrelin. This allows us to feel fuller which in turn helps us eat fewer calories.⁣ I’d consider that a win, win scenario! 🥳🥳
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👉👉 Protein = more fat burning ability by shifting the metabolic equation and keeping you fuller for longer 👈👈

As always, hit me up with questions or reach out if you would like more detailed information on your eating and nutrition plan and how to get more protein into the diet. Always happy to help 🤗

12/11/2020

Protein Pro Tip ☝️⁣
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When it comes to protein most people are under consuming it which could lead to body fat storage, muscle loss, weight gain, tiredness, dry skin and brittle hair among many other imbalances within the body 🙅‍♀️⁣
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Protein is required for a bunch of important functions in the body like facilitating growth processes, metabolism regulation, repair of tissues, enzyme production and protein is a building block of bone, skin, muscle, cartilage AND blood! Literally every cell in our body relies on protein to some degree!⁣⁣ ⁣
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Where can we get protein from ⁉️⁣
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Protein can be found in foods like beef, pork, poultry, fish, milk, eggs, nuts & legumes and of course supplementation 🥩🍗🐠🥚🧀⁣
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From a macronutrient standpoint, protein carries 4 calories per gram which is equal to the energy carbohydrates give us. One other thing with protein to consider is that it is the only macronutrient that we do not store for later energy use (unlike fats and carbohydrates).⁣
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So...how much do you need ⁉️⁣
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To keep it simple, I usually recommend 1 gram per pound of GOAL body weight (this is a general recommendation, reach out if you want to talk to me and get specific about this). This is a safe number if you are exercising pretty intensely with weights 3-5 times a week or more 💪💪⁣
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For a 150 pound individual this would be 150 grams.⁣⁣ If they are eating 5 meals a day this would mean that I would recommend that they get about 30 grams of protein in at each meal. ⁣
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This would be equal to 3-4 oz serving (size of the palm of your hand) of chicken or turkey breast, a packet of tuna or salmon, 8 eggs (I recommend only having 2 yolks per day), 1.5 Quest bars, 1.3 scoops of level one protein powder (link in bio for free shipping). ⁣
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Every single one of us will need different amounts of protein depending on our goal weight, but the reality is, most people are not getting enough 👎⁣
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💫 As always, ask away if you have any questions at all or if I can help you with you on your personal health and fitness journey. ⁣
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⬇️What is your favorite source of protein? Do you struggle to hit your daily goal?

HealthyNess Worldwide

10/02/2022

21/11/2020

20/11/2020

19/11/2020

18/11/2020

16/11/2020

15/11/2020

14/11/2020

13/11/2020

12/11/2020

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