3 Ways to Get & Stay Fit this Fall with a Busy Schedule

Now that the unofficial end of summer has come and gone with Labor Day, we are all transitioning in one way or another back to our routines. From a new school year, work, life change our busy lives and it can be a quite and adjustment.

I had a long, busy past week with being completely out of routine. At work, we closed the gym down for our annual clean up of the facility. Though the days were long, and tiring I still managed to stay consistent with my workouts first thing in the morning and fueling myself with a nutritious Creamy Dutch Chocolate IsaLean shake.

I pulled through and by the time Friday at noon hit, I unplugged and got my downtime in.


Bottom line, we’re all busy, and just because we may have a slight change in our everyday routine doesn’t mean we need to put our health aside. For me, at least getting my daily workout, healthy shake, and sleep in was a non-negotiable and I feel great because I didn’t let it slide.

As we transition into fall, the season of change in only a few short weeks, staying consistent with our health and well-being must take front and center priority. It impacts our relationships (including self), environment, and quality of living.

Here are 3 ways to stay healthy and fit as the fall season approaches.

1) Get Organized

This may sound overwhelming in itself, thinking “where do I find the time”? You do have the time, take small steps. First, think about your fitness and wellness goal, just one for now.  From there begin by eliminating what doesn’t support you in achieving that goal (i.e. junk food in the kitchen, office desk).

For example, at work clean out your desk and office space from clutter, filing important papers and documents. At home go through your kitchen and start by cleaning out a refrigerator drawer, go through a pantry shelf and toss the unhealthy foods.  This allows room to add in those healthier, quality foods to eat.

2) Enjoy the Outdoors

As the weather begins to cool down, and that fresh crisp is in the air it’s a great way to heighten the senses. The crisp air, breeze, transition of the fall foliage, these months are a great time to exercise outdoors, even a brisk walk during your lunch break, when you get home from work, or after dinner. It’s healthy for the senses, immunity, and improves your mood.

3) Mix your Routine Up

Make small changes in your routine to stay inspired. I mentioned working out at a different gym for instance. Possibly working out at a different time then you typically would? Maybe experimenting with a different meal option you normally wouldn’t of eaten before? Let’s face it, it can get pretty boring eating the same thing again and again. A lot of produce is coming into season such as apples, squash, pomegranate, and oh pumpkin spice.



5 Simple Tips to Get your Beauty Rest

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It's no secret that the majority of the population is deeply affected by not getting adequate amounts of a good night's sleep.   Aside from causing stress and anxiety, sleep deprivation may causes a number of negative effects on one's health such as weight gain, memory loss, and high blood pressure.

Unfortunately sleep gets underlooked as a waste of time and consideration, but it's a crucial component to health and wellbeing.  A great night's rest helps to

Here are 5 tips to get a good night's rest: 

1) Enjoy a warm bath or shower
The warm water eases tension, soothes muscles and relieves stress that may have accumulated throughout the day.

2) Aromatherapy
Adding a few drops of essential oils is a natural and therapeutic way to wind your body down. Lavender is one of my go-to oils and I like to add a few drops onto my pillow before bed.

3) Unplug It
Disconnect from social media and work devices. The light from digital devices disturbs our sleep hormones, making a good night's rest difficult.

4) Purify the Air
This is especially beneficial during the colder months. An air purifier eliminates dryness, dust and bacteria in the air, and eases breathing patterns while you sleep. 

5) Set the Mood
At least 30 minutes before bed, turn off extra lights and distractions. Turn on a fan, play calming music to adjust to your environment. This routine programs your body by helping it ease into a restful sleep.

Why your Neck may be affecting your Weight Loss Goals


This definitely may not be the first part of the body you think of when it comes to weight loss and metabolism, however it’s a important factor because the neck is where your thyroid is.⁣

Your thyroid gland is a butterfly-shaped organ (hence why I’m holding one up) located at the base of your neck and regulates many bodily functions such as heart rate, breathing patterns, and metabolism such as how many calories your body burns or doesn’t burn, hence weight loss/gain.⁣

Even though it’s the first day of February, January is National Thyroid Awareness Month and this is a topic that is near to me since I have a chronic thyroid condition that I’ve been living with since 2011.⁣

I remember going for a routine physical when my doctor noticed an enlargement on the front right side of my neck (see below) and naturally was concerned. At the time I never noticed it, nor experienced any common symptoms associated with the thyroid. ⁣

So after being sent to a specialist and having some routine tests I was diagnosed as hypothyroid. ⁣

Hypothyroidism causes weight gain, slow heart rate, low energy, and fatigue which my tests confirmed. However, I experience the opposite symptoms of hyperthyroidism which is common.⁣
⁣Anyone with a thyroid condition experiences symptoms differently and they can change. Women are also more likely than men to experience thyroid issues do to our reproductive system.⁣

As a young, active healthy woman here entire life, this diagnosis was a shock to say the least. I remember feeling sad, confused and down right scared. ⁣

But after a few days, I accepted this was a part of me now and this diagnosis was my wake-up call that inspired me to take the leap of faith in pursuing my dreams and starting my entrepreneurial journey to help other women achieve their fitness and health goals among their busy lives.⁣

Do you live with a thyroid or medical condition that has inspired you to live life with a fresh perspective?⁣

New Year's Fitness Resolutions are Stupid!

But why?  

I mean, they’re super easy to make, and the anticipation of a fresh start, cutting out all the processed junk foods, losing that extra weight, and looking and feeling your hottest is exciting!


Besides, it’s motivating to see your co-workers and friends commit to their fitness resolutions as they’re getting into shape, skyrocketing their confidence, and living life to the fullest.

You’re thinking, “I want that”, “if they can do it, then I can do it too”.

So why are these resolutions stupid then?  Because they’re easy, easier said than done and you know you just won’t commit.

As the excitement of the holiday rush is through and we’re almost a week into 2019, the New year, new me anticipation is beginning to wear off (if it hasn’t already) and you’re back to the grind balancing that busy work, home life routine.

Yup, back to that boring old routine leaving you feeling tired, miserable, and continuing to spin your wheels day in and day out.

Listen, there’s always a reason to not commit to your fitness resolutions from lacking the motivation, attending to family and work obligations, boredom by starting then stopping over and over, oh and the big one..not having the time.

Those are just a few reasons, but why haven’t you committed to your fitness resolutions once and for all?