Body Reflections Fitness

02/16/2025

In the gym waiting for bootcamp to start. Do not fear you do not have to come in person. I will be online at 9:30am

01/15/2025

🔟 Detox your environment 🏡

Reducing exposure to toxins in your home can improve your overall health. Start by using non-toxic cleaning products, natural skincare, and glass or stainless-steel food storage.

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01/13/2025

9️⃣ Try biohacks ❄️🔥

Figure out “what is my biggest health goal?”

Then ask: “what is a regenerative treatment that can help my body achieve that?”

Here are some of my favorite biohacks:

Cold plunging: Don’t have access to a cold plunge? Take cold showers, starting with just 30s of cold water after your shower and gradually increasing to 2-3 min.
Saunas: Choose a gym that has a sauna for post-workout recovery. You can also invest in a personal sauna or infrared sauna blanket for daily use.
Infrared light: Exposure to infrared light can boost circulation, mood, heal mitochondrial damage, and so much more. Using a red light panel before bed is a great biohacking habit.

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01/09/2025

8️⃣ Ditch the ultra-processed foods 🚫

Over 60% of the standard American diet consists of ultra-processed foods. This is unacceptable in 2025. Common culprits of ultra-processed foods are sugary cereals, sodas, frozen meals, and packaged snacks. 🍪

Anti-inflammatory foods to include in your diet instead:

Berries, citrus fruits, and cherries
Fatty fish like salmon and mackerel
Leafy greens (spinach, kale)
Spices like turmeric and ginger
Nuts and seeds (walnuts, chia seeds)
Olive oil and green tea

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01/08/2025

7️⃣ Eat seasonal fruits and vegetables 🍊

Eating seasonally means consuming fruits & vegetables harvested at their peak ripeness in a specific time of year.

Produce harvested in season can have up to 2-5X more nutrients than out of season options.

It does require more planning, but for that you get more nutrients, fresher-tasting meals, and you get to support your local agriculture.

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01/07/2025

6️⃣ Build your own dopamine menu 🍽️

Over-reliance on instant gratification and entertainment (like social media) can lead to way too much dopamine, which is very bad for your health and will lead to fatigue and anxiety.

Replace instant gratification with sustained joy by creating your own healthy dopamine menu:

🌬️ Starter: Deep breath (X3)
📚 Entrée: Read a book, go for a walk etc
📱 Dessert: Social media in moderation (limit time per day)

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01/06/2025

5️⃣ Move EVERY day 🏃‍♀️

And I don’t necessarily mean “exercise” – I mean movement, period. What are your favorite ways to move? Pickle ball, cycling, dancing? Any regular movement reduces the risk of chronic illness & improves longevity.

Aim for the following:

🚶‍♂️10,000 steps daily (a JAMA study fould walking at least 8,000 steps/day reduced mortality risk by 51%)
💪 2-3 weekly strength sessions (weight training is one of the best things for longevity)
🧘‍♀️ Scheduling time for your favorite movements (swimming, barre, or other)

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01/05/2025

4️⃣ Plan for adequate Vitamin D intake ☀️

Over 40% of Americans are vitamin D deficient 🤯

Here’s why: God created us to spend a lot of time outdoors, and we’re spending over 90% of time indoors.

Vitamin D supports bone health, immune function, mood and brain health, cell growth regeneration. It’s also a prohormone.

Steps to Optimize:

Get at least 10-15 minutes of morning sunlight daily
Eat vitamin D-rich foods like wild-caught salmon, sardines, tuna, wild mushrooms, egg yolks, beef liver, & cod liver oil
Vitamin D supplement
Astragalus & probiotics

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01/03/2025

3️⃣ Optimize your sleep schedule 😴

Poor sleep raises the risk of every chronic illness, including diabetes, depression, anxiety, low testosterone, heart disease, thyroid issues, obesity: you name it. YET over 35% of U.S. adults get less than 7 hours of sleep per night.

Research shows improving sleep routines can reduce stress by up to 30%.

Sleep MORE: Get 7-9 hours of quality sleep nightly
Sleep EARLIER: No more sleeping at 11:00 PM. Try closer to 9:00-10:00 PM.
Sleep BETTER: Get AM sunlight exposure to regulate your circadian rhythm, avoid blue light after 7:00 PM, keep your bedroom cool (62-67 degrees F), use blackout curtains, take magnesium or theanine if needed.

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01/02/2025

2️⃣ Prioritize 2-3 deep friendships 🤝

Have you heard before that who you surround yourself with is who you will become? Your friends can deeply affect your decisions, mood, thoughts, and actions.
We are created for connection with one another. You don’t need 100 friends. Invest in 2-3 meaningful relationships this year by joining a small group or investing or a round-robin dinner group.

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01/01/2025

Habits to Become Unrecognizable in 2025
1️⃣ Spend January 1st in reflection 📝

Yes, that means today. Reflecting on your goals, habits, and priorities is ESSENTIAL for boosting motivation.

Dedicate Time: Reflect on what went well in 2024, traditions you want to keep (or drop), and what your goals are for 2025
Write: Physically write down what you want to start, stop, and keep doing (only 1% of people actually do this step!)
Visualize: Imagine your future self at the end of 2025. What do you look like? Who is around you? How do you feel? Then set SMART goals to make it a reality.

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09/03/2024