Vitality Health and Fitness, 908 E 7th St (2026)

25/09/2023

When I don’t feel like working out, I literally say out loud:

We are the promises we keep to ourselves.

When I'm dragging and low energy, I remind myself:

We are the struggles we overcome.

And when I want to pound some late night cookie dough ice cream, I tell myself:

We are what we do consistently day over day.

You know what happens?

When we do the hard things, when we show up even though we don't want to, and when we keep chugging along consistently?

Things change. Your health starts to improve. Weight comes off. Energy levels improve.

If you need a jump start or a nudge to dial in those daily actions to walk yourself towards feeling more like yourself i’m here for coaching accountability!

31/01/2023

6 Things To Know About Perimenopause & Menopause

1- The average age of Menopause is 52. Menopause marks a date that you have not bled for 12-consecutive months.

2- Perimenopause can last anywhere from 4 to 10 years. Perimenopause is a gradual and slow decline of your s*x hormones. It can begin as early as the age of 40. 80% of American women begin to experience mild symptoms of perimenopause in their mid-forties.

3- 75% of women report experiencing hot flashes. That said, I work with women to decrease their hot flashes and mood swings.

4- Exercise is important during menopause. Building muscles protects your bone density. As your estrogen declines, calcium absorption into your bones declines with it. The best way to protect your bones is through consistent resistance training.

5- You are at a higher risk of food sensitivities during menopause. Your fluctuating levels of estrogen can cause food sensitivities by spiking the production of histamine, resulting in a histamine intolerance. A lab test can help determine food sensitivities.

6- Supplements and diet can slow down perimenopause and delay menopause. Using lab tests and supplementation, we can ease your menopausal symptoms and in some cases delay menopause so you can enjoy your monthly estrogen and progesterone surges for a few more years.

11/12/2022

Let's talk about why your cholesterol is actually elevated.

I think there is still misinformation out there that the cholesterol in your food is the only thing causing your high cholesterol levels. This isn't true and there could be various reasons for this.

1. If your body is under too much stress. Did you know cortisol is made from cholesterol? If your cortisol is chronically elevated, this can increase cholesterol being sent to your adrenals through your blood. Focus on managing stress through diet and lifestyle changes.

2. T3 and Vitamin A are required to convert cholesterol into other hormones such as estrogen and progesterone. A low T3 means you don't have enough thyroid hormone to produce these other hormones. This leads to elevated cholesterol levels.

If you have thyroid issues, it's important to heal the gut and focus on diet and lifestyle changes.

3. If you're consuming a diet high in PUFAs (vegetable oils, seeds oils, canola oil, corn oil, etc.) and refined carbs, this can lead to elevated cholesterol levels. Too much PUFAs damages the transport of fats around the body which can build up in your blood vessels. Stop consuming PUFAs, eat real Whole Foods, and don't be scared of quality saturated fats.

4. Cholesterol is a healing agent. If there is any damage or inflammation, cholesterol rushes to heal any issue. Stop focusing on just cholesterol as the issue when there is underlying inflammation or damage that is actually causing the elevated levels.

Get to the root cause of the inflammation and stop blaming the cholesterol itself.

09/11/2022

You think your broken because nothing seems to be working.

Why?

Because you are not addressing the functional issues that are keeping you stagnate in the first place.

You're hormones are a hot mess

You're metabolism is barely functioning at all.

Sorry girl - your answer is NOT
adding in another spin class.

^ dropping your cals down to 1200.

Removing carbs entirely

Buying the newest fat burner

Without these 2 s*xy foundations in place
• your weight will stay stuck
• fatigue will be part of your normal life
• crazy mood swings will stick around

I can help❤️

31/10/2022

Actions reflect priorities

If I asked you to write a list of your top priorities, I’m willing to bet most of you would have your health at the top of the list.

But when the rubber meets the road are you actually putting your “money where your mouth is?”

If our actions reflect our priorities, what do yours say about you?

The truth is when finances or tight or time is short, health quickly plummets to the bottom of most people’s priority list.

In fact, most of us don’t value ‘health’ until it starts to decline, or something tragic happens.

If we started putting more value on our health, we would stop thinking that ‘staying healthy’ is an expense and we would look at it like any other investment that we have.

To be honest, you need to look at it as the NUMBER ONE investment that you will ever have.

Reframe your mindset in that health IS and always WILL BE the number one thing in life.

It is not an expense like a cell phone or a car payment.

It is an investment that will keep you around longer to be able to see things like your kids and grandkids growing up.

Put a value on your health before you get sick, or develop a chronic illness.

Invest in staying healthy and living a longer life. Eat well, exercise, SLEEP, learn how to keep your stress levels down.

Next time you think something is too expensive for your health, look at how much you spend on other things (eating out, drinks, cell phones, etc).

Then ask yourself: isn’t your body worth more than those expensive things?

After all, if your cell phone breaks, you can get a new one. But you only have one body. It has to last you from birth until death. It’s worth the time and effort to make it a healthy, happy place to live.

08/03/2022

More is not more.

In fact it's "more" that probably has you reading this post feeling some type of way.

More Stress...
More Work...
More Workouts...
More HIIT Cardio....
More Hot Yoga...
More Fat Burners...
More Thyroid Medication...
More Caloric Deficits...

You're doing too much "more" and that's the point. Now your body won't respond to just more, but you or your coach wont let up.

"It must be that I'm not doing enough" is what you're probably thinking.

All the the psychological branding of the industry has been burned into your brain.

No Days Off...
Go Hard or Go Home...
One More Rep...
Hustle Harder...

This only works if you're someone who's probably much younger, that's willing to sacrifice everything else, and sleep 8-10 hrs, eat lots of healthy food, reduce stimulants or cycle off of them, and not take on 10 million other goals at the same time.

Most of you want to solve world hunger, do 2 hours of a Cardio, take adderall, or drink 3 cups of coffee, and work 10 hours a day with no off seasons....

Oh - and do all of this in a constant state of caloric deficit.

Under that much stress over time and pressure, your body does this incredible thing called "mal adapt"

It adapts for survival and becomes "resistant" or energy efficient to the point it's a mal adaption and won't burn fat reserves no matter what "more" you do.

This is a real phenomenon that is growing in women and men at an exceptionally high rate. Research is slow to catch conditions as they rise in a population. It's only years or decades later science figures out what it's looking at.

The environment we live in and what we put our bodies through over time create what we call hormone resistance and hormone insensitivity.

People with weight loss resistance have a whole host of weird symptoms that they don't know are directly related to weight loss resistance like fatigue, gut issues, brain fog, acne, hormone imbalance etc.

The solution to each case is particular to how far you took it trying to lose "more".

The "more" you try to diet over it, the more "mal adapted" you get, sealing your fate for a worse rebound.

Surrender more. Then seek professional advice.

Walk away from "more."

08/03/2022

When you’ve got thyroid problems AND estrogen dominance…

It can feel:

😩Exhausting
😩Like your struggling to keep up
😩A rollercoaster ride of emotions

You’re no longer the person that you used to be.

Missing out on family fun and a social life – weekend getaways, skiing trips, skating at the local rink, girls’ nights and pedicures.

Depleted of all energy, struggling to get through the day, barely managing to keep up with the basics never mind all the extras that you dream of (like exercising & taking your kids on outdoor adventures).

For half the month, you’re an entirely different persona – reacting to things on the whims of your hormones, anxious, stressed out, depleted – and you’re starting to feel like the female version of Dr. Jekyll and Mr. Hyde.

It’s a frustrating, isolating and vulnerable position to be in.

And you long for the day when you can:

💜Have more energy to start exercising again vs. feeling like you’re dragging yourself through mud
💜Create memories with your family and friends vs. sitting on the sidelines
💜Feel in control of your life vs. letting life pass you by

The problem is, you have NO idea where to start or what to do.

It all seems so complicated and there are SO many things going on, it feels impossible to identify where to even begin.

Well, it’s a good thing you’re here because I’ve got you covered 💜

I’ve been seeing SO many women coming into coaching with a combination of thyroid conditions (hypothyroidism and Hashimoto’s) AS WELL AS estrogen dominance (those heavy, long and painful periods & PMS/PMDD).

I want you to hear me on something here…

Hypothyroidism, Hashimoto’s and estrogen dominance…

THEY’RE JUST SYMPTOMS.

And the beautiful thing is, they share the SAME ROOT CAUSES (in other words, there are forces beneath the surface that are driving your thyroid and period problems).

Which means, you can STOP trying to “cure” your symptoms with supplements and instead, focus on identifying the causative factors (root causes) that are contributing to ALL of your symptoms.

Heal your body from the inside out.

To give you an idea of some of those root causes:

✅The gut is HUGE
✅Inflammation
✅Detoxification
✅Cortisol imbalances
✅Blood sugar imbalances

That’s just the tip of the ice burg 😊

It’s a multifaceted approach.

And while it may seem complicated, I promise you it isn’t. Especially when you’ve got me in your corner to break everything down for you in a meaningful and understandable way!

22/11/2021

It's officially Thanksgiving week and the holiday season is in full swing!

No matter where my clients are from, how to navigate the holidays inevitably come up over the course of their healthy living journey. . And while there is a lot to love about this time of year, most of us also struggle with feeling bloated, stressed, afraid of gaining weight, and are generally on edge from Thanksgiving all the way to January 1st.

But who says the holidays need to involve gluttonous binging, harmful food choices, and unending stress? Not me. I say, let’s reclaim the holidays for your health!

Here are a few tips I give my clients:

1. Spoil your appetite

If you’re going to a holiday party, have a healthy snack before you go. Taking the edge off your hunger will help you to make healthier choices at the holiday party. Then, if you decide to eat that cookie, you’ll choose to do so rationally instead of compulsively, and move on without any guilt.

2. Try natural medicines

If you know you may end up eating something that doesn’t agree with you at a party, try taking digestive enzymes, probiotics, and anti-inflammatory nutrients like turmeric before the party. While these are not a license to eat everything in sight, they may help soften the blow if you have a run-in with a sugar or gluten bomb. Also, lean into adaptogens like ashwagandha to help keep stress levels balanced all season long.

3. Focus on more than just the food

What if the food doesn’t really matter? What if, instead of worrying about eating, you focus instead on relaxing and enjoying the good time with your family and friends? Remember stress isn’t good for your health, either, and healthy eating needn’t be a source of anxiety. Make a conscious effort, logical choices, then relax and enjoy yourself. Being a nervous health zealot is never necessary to make healthy decisions in a sustainable and realistic way.

I hope these three tips can help you thrive - not just survive - this holiday season!

07/04/2021

A hot topic in the health and fitness space is birth control and its health effects. And there is good reason for this.

Birth control has an increased risk of stroke, and women who began the pill were also more likely to be put on anti-depressants over time as well. It also is associated with an increased risk of autoimmune disease, heart attack, along with thyroid and adrenal chaos.

The pill shuts down the conversation between your ovaries and brain. If you shut it off with birth control, which is what birth control does, then you might have some issues trying to get everything talking correctly again. I see this a lot with women who come off birth control for their own educated reasons.

Here’s some things that accompany birth control use :

🧠Taxation of your body's primary detoxifier, your liver
🧠Digestive issues like leaky gut, gut dysbiosis, and inflammatory bowel disease
🧠Energy reduction: fatigue, Andrea, and thyroid dysfunction
🧠Skin issues: hair loss, dry skin
🧠Mood disruption: depression and anxiety
low libido, vaginal dryness, chronic infections, and pain during in*******se
🧠Vitamin, mineral, and antioxidant depletion - b12, folate, zinc, magnesium, to name a few sabotages your thyroid
🧠increased risk of breast, cervical, and liver cancer
🧠increases the risk of blood clots which can lead to strokes
🧠increased risk of diabetes and autoimmune issues
🧠increased risk of Crohn's disease and negative impact on the gut microbiome

As you can see, there is a lot involved, and not everyone has all of these or even any of these, but if some of these things mentioned above stick out to you, then you should dig a little deeper to equip yourself for a conversation with your medical provider.

The more you know 🌈 the more empowered you are ✅

31/01/2021

Insulin resistance doesn’t happen overnight. When most of your diet includes empty calories and an abundance of quickly absorbed sugars, liquid calories, and carbohydrates like bread, pasta, rice, and potatoes, your cells slowly become resistant to the effects of insulin.⁣⁣
⁣⁣
Your body increasingly demands more insulin to do the same job of keeping your blood sugar even. Eventually, your cells become resistant to insulin’s call, resulting in insulin resistance.⁣⁣
⁣
The higher your insulin levels are, the worse your insulin resistance. Your body starts to age and deteriorate. In fact, insulin resistance is the single most important phenomenon that leads to rapid, premature aging and all its resultant diseases, including heart disease, stroke, dementia, and cancer.⁣⁣
⁣⁣
Your blood sugar levels should be less than 80 mg/dl fasting and never rise above 110 or 120 mg/dl after one and two hour checks. Your insulin should be less than 5 uIU/mL fasting and should never rise above 30 uIU/mL after one and two-hour checks. Most doctors don’t check insulin. Ask your doctor for this test.⁣⁣
⁣⁣

26/12/2020

Just some food for thought...

Everyday is a new opportunity. Change and adaption is the reason why we are all still sitting here today.

You have made changes and adapted throughout your life so you know it is possible.

Not all change is bad, especially if you know it’s a change that will dramatically improve your health and/or physique.

The only catch though is YOU have to be the one to choose it...nobody else can for you...and you have to be consistent and PATIENT!

It won’t always be easy, it won’t always be fun...but usually the things the end up being worth it the most aren’t.

Stop making things complicated. Follow the blueprint above and start small 👊

Vitality Health and Fitness

25/09/2023

31/01/2023

11/12/2022

09/11/2022

31/10/2022

08/03/2022

08/03/2022

22/11/2021

07/04/2021

31/01/2021

26/12/2020

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