LKYswing…

December is one of my favorite months of the year, coming off the Thanksgiving high and sliding right into the Christmas spirit, it’s a magical month, yet it can be somewhat daunting and stressful.

Amidst all the gift shopping, holiday parties, and last minute loose ends to tie up before the year ends, this month always flies and sometimes my training is tempted to go with it…

To keep me focused and on track with my workouts over the next few weeks, I have vowed to take on the 10,000 Kettlebell swing challenge. Yup, by the end of the month I’ll have completed 10,000 swings, that’s roughly 500 swings per day, my glutes and hamstrings are already beaming. Who’s with me?!

This challenge is wonderful for a number of reasons…

1. It’s simple. Before you even make it to the gym you know what you have to do, the plan is already set, no stress in figuring it out.

2. It requires a small amount of space and one piece of equipment. No running around from machine to machine or tracking down various dumbbells and medicine balls. Heck, you could even do this all at home if you own a Kettlebell, no gym required.

3. It challenges aerobic conditioning with a power-based exercise, but strength sets can also be included within the workouts. You’ll have to break up the 500 swings into sets, a recommended break down is 10, 15, 25, and 50, that’s 100 swings! Rest & repeat 4 more times to reach 500. For strength work, consider working in a set of Kettlebell goblet squats, push-ups, pull-ups, overhead presses, or dips after each of your clusters of 10, 15, 25, and 50. Your workout may look like this:

-10 KB swings
-1 push-up
-15 KB swings
-2 push-ups
-25 KB swings
-3 push-ups
-50 KB swings
-Rest 1-2 minutes & repeat 4 more times.

4. Improves grip strength for all the favorites: deadlifts, pull-ups, barbell rows, clean & jerks, etc.

5. It eases the mind. Perhaps this is me, but there is something very soothing in focusing on one exercise, over and over again. The rhythm of the Kettlebell swing can be quite methodically meditative. I really enjoy popping on a podcast or a great playlist, and just swing away. Allowing my mind to quiet all its thoughts and focus on the work at hand.

If this challenge sounds like something you’d like to take on, wonderful! Leave a comment or shoot me an email regarding your challenge acceptance and how you plan to approach it. If you’d like to read more about what size bell you should use, what additional exercises you should incorporate with your sets, or the logistics of the Kettlebell swing, check out Dan John’s notes on his 10,000 swings. If you’re inspired to design a December challenge of your own, perhaps foam rolling everyday or 10,000 squats, I’d love to hear about it!

Good luck & happy swinging!

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LKYthankful…

It’s almost Thanksgiving!

In our final days of sneaking in additional workouts, picking up last minute groceries, and thawing our turkeys, it’s important to take time and remind ourselves what we’re truly thankful for.

I’m thankful for…

-My family. My parents (!) and my sister (!), my aunts and uncles, cousins and second-cousins. All these people that continue to love, nuture, support, and encourage me. Their being is my main inspiration in life, a constant “good” in this world, that is always worth fighting for.

-My friends. The friends I made in college, friends I made at work, friends I made at various gyms. They embrace my humor and spirit unconditionally, lovingly tease me and push me into territories that I wouldn’t venture to on my own.

-Dustin. His passion for what he does and how he helps people is constantly growing and expanding. He’s patient and kind, he see’s the best in me in times that I don’t, he comforts me in times of vulnerability, he makes me laugh and laughs at all my jokes, he lovingly eats everything I make even if it’s awful. He is truly the most wonderful partner, team-mate, other half to live this life with (and write Celine Dion-ish lyrics about).

-Dustin’s family. They have graciously welcomed me into their family with the most open of arms. I’m so elated to be eating this Thanksgiving meal with his parents, sister, and little niece Ryann, and to spend time with them all week long in their cozy and loving home.

-My health & fitness. I wake up each day stronger and fueled to be even better than before. As I challenge what my mind and body can do, how hard it can work, it’s always ready for the challenge, trained to never let me down.

-My clients. The spirits who I see day-in and day-out, whose goals, achievements, milestones, life challenges, frustrations, and motivations make me a better coach, worker, athlete, person, friend, and woman everyday.

-New York. The city that houses me, despite all my frustrations of delayed subways and crowded everythings, it’s this bustling and buzzing world where I have been able to and continue to explore, create, grow up, and experience everything this world has to offer.

-Cooking. The thing that make me tick, calms & relaxes me, eases my mind. Being in my kitchen for hours on end, delving into a recipe, the weight of my favorite knife in my hand, the smell of aromatics becoming vulnerable to heat, the finished product, the process, the successes, the failures. Being able to prepare and share nourishment for my active body and those around me.

-Humanity. There is so much in this world that continuously deflates all sense of hope and replaces it with fear. With each new horrific event this world witnesses, it seems that humanity and mankind is again, set back. Fortunately, with each set back comes a newly energized wave of community, resilient and ready to help, support, and nuture all back to a state not just of hope, but of confidence.

What are you thankful for? Who are the loved ones in your life, the things that make you tick, the inspirations that wake you up each morning, the nuances & simplicites of life that make you embrace it, the community and world that you’re proud to be a part of…May you all have plenty of things to be thankful for & have a wonderful holiday…

Happy eating & Happy Thanksgiving!

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LKYholidays…

Holiday eating…

The holidays are upon us, whether you enjoy the season or not, it’s here. The next two months are perhaps the busiest and most social months of the year. Sure, summer BBQs and food-filled cookouts rival the chaotic calorie intake of Thanksgiving and endless holiday parties, but as the weather gets colder and the layers add up, the idea of maintaining our beach body is as far removed as late sunsets and wearing white is. In the heat of July, you may pass on a second serving of potato salad at the company picnic, but come Christmas time and someone is offering you another glass of brandy-spiked eggnogg? Game on.

“It’s the end of the year, ’tis the season, I’ll get healthy again in 2016…right?”

Chances are you’ll probably find yourself in this position a number of times over the next six weeks, and it’s ok! You’re only human! And you know what? It is the damn season! How often does everyone slow down completely and celebrate together good tidings of comfort & joy…especially with boozy eggnog?

But before we get too carried away, here are some tips that can make your festive season a bit more LKYfit friendly…

1. Workout & make it a family/friend affair

Most of us know that the perks of exercise are neverending, but somehow during the holiday season, it becomes very easy to forget these perks and talk yourself out of trips to the gym, sessions with your trainer, biweekly boot camp classes, etc. but keep yourself going, resist the urge to skip! Despite having a number of parties to attend and presents to buy, keep up on maintaining an exercise frequency of 3 to 4 times per week to keep your body, mind, goals, and overall energy level refreshed throughout the most wonderful time of the year.

When it comes to a big day of eating, drinking, and feasting such as Thanksgiving or Christmas Eve dinner, be sure to definitely get a workout in on that day. Even better, get your friends and/or family involved, make it a group activity and mandatory before you sit down to a giant turkey and all its fixings.

2. Have a big breakfast & perhaps a small lunch

Often, on these big days of high calorie consumption, we tell ourselves that if we starve all day long, we can eat more with less guilt come the big feast…bad idea. In skipping meals, you’re offsetting and not ‘waking up’ your metabolism. Many that go all day without eating find themselves at such an extreme point of hunger that in sitting down to dinner, they eat too much, too quickly, and can’t savor what they’re eating.

Not to mention the huge red flag that is drinking on an empty stomach, ouch.

3. Pace yourself & take breaks

Sip, chew, smell, taste, savor, appreciate, repeat.

Slow down, eat slowly, and allow yourself (mostly your brain) to register satiety. It takes the brain about 20 minutes to register that your body is full and send signals to stop eating, give it that time.

4. Fill up on the good stuff

We all know what the good stuff is…No, unfortunately I’m not referring to pecan pie, despite the fact that it is incredible. Vegetables, salads, whole grains, lean meats, fruits, etc. Try to fill up mostly on these rather than dinner rolls & boxed stuffing. Don’t deprive yourself of indulgent and yummy treats, but ingest moderately. Go to town on the roasted root veggie medley instead.

5. Keep active

While holidays can also mean plenty of down-time, bored in your parents’ house; keep yourself busy and put yourself to use. If you’re not much in the kitchen, offer to help out somewhere else, maybe set the table, walk the dogs, entertain small children (an aerobic activity in and of itself), etc.

6. Be forgiving to yourself & enjoy the moments

You don’t eat like this everyday (hopefully!), holidays are for slowing down, indulging, and celebrating with family and friends. Rather than feel guilty about the buttery mashed potatoes you ate, use that energy to reflect, appreciate, and delight yourself in being surrounded by delicious food and loved ones, the beautiful simplicities of the holidays.

Happy eating & happy start to this joyous season!

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LKYdressing…

I think we’re all aware that salads are healthy for us, right? It’s everyone’s “go-to” for lunch, usually makes another appearance at the dinner table, and can even be breakfast if topped with a pillowy poached egg.

Our beautiful vegetable medley gets dangerous when we start to dress it. Most dressings are packed with sugar (in one of its hundreds of forms…) & preservatives to keep it shelf stable.  They also can be quite pricey in comparison to the cost of making your own.

So why aren’t we all making our own?!

A traditional vinaigrette recipe follows the 1:3 ratio, 1 part vinegar/acid to 3 parts oil. I’m a big advocate for vinegar and its sour flavor so I prefer a 1:2 ratio. Most dressings have a small amount of sweetener, be it honey, sugar, maple syrup, etc., an emulsifier, i.e.. mustard, minced shallot, crushed clove of garlic, etc., and sometimes a little bit of heat, i.e.. dried chiles, hot sauce, red pepper flakes, etc.

-When it comes to oil, keep it simple & familiar. Use a good quality extra-virgin olive oil or an unrefined coconut oil. These oils, while strong in taste, are jam packed with healthy fats (both have different & useful proportions of mono & polyunsaturated fats, along with naturally occurring saturated fats that you needn’t be afraid of!). While canola and vegetable oils have a more subtle and neutral taste, they’re refined oils meaning they’ve undergone various processes which affects their chemical makeup and healthy fat availability.

-For an acid, citrus juices and/or vinegars work wonderfully. If using citrus juices, strive for juicing the fruits yourself rather than buying a pre-packaged version. For vinegar, aim for the olde faithfuls: red and white wine, balsamic, apple cider, sherry, and rice vinegars. Avoid flavors that seem eclectic; I’m sure the blueberry-balsamic vinegar is delicious, chances are it has additional flavors & colorings in it that you don’t need.

-When it comes to sweetening up your dressing, add a small amount of raw honey or pure maple syrup, agave also works well. I recently reduced a large amount of apple cider into a thick and concentrated syrup. I keep using it in every dressing that I make, it’s delicious & easy, all you need is a few hours home to watch over it.

-An emulsifier in a dressing thickens it up a bit and adds a creaminess to it’s overall texture. A small dab of whatever mustard you have in your fridge, or something minced & aromatic such as garlic, shallot, or onion will do the trick.

-Salt and pepper is always a must, and for added heat a splash of Sriracha or a sprinkle of red pepper flakes will spice things up.

Here are some great vinaigrette recipes that are simple, fast, healthy and most importantly delicious. Each recipe makes roughly three servings (serving size is 3 Tbsp. for large salad).

The Basic
-3 Tbsp. red wine vinegar
-6 Tbsp. extra virgin olive oil
-Salt & pepper

The Classic
-3 Tbsp. balsamic vinegar
-6 Tbsp. extra virgin olive oil
-1 Tbsp. honey
-1 tsp. stoneground mustard, or whatever you have on hand
-1 Tbsp. shallot, minced
-Salt & pepper

The Traveler
-3 Tbsp. lime juice
-6 Tbsp. unrefined coconut oil, melted
-1 small garlic clove, minced
-1 tsp. Sriracha or other hot sauce (use 1/2 tsp. if sensitive to heat)
-Salt & pepper

The Dressing I Can’t Stop Making
-3 Tbsp. apple cider vinegar
-6 Tbsp. extra virgin olive oil
-1/2 Tbsp. pure maple syrup
-1/2 Tbsp. apple cider syrup
-1 Tbsp shallot, minced
-1/4 tsp. red pepper flakes
-Salt & pepper

Combine all ingredients in a mason jar or small bowl, shake or whisk together, & enjoy! Store in an airtight container for up to 2 weeks (I push to 3…). Note: Storing dressings in the fridge, particulalrly those with coconut oil will solidify the oil. Before using, bring back to room temperature in a warm place to be sure that oil is in a liquid state.

Happy eating & happy dressing!

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LKYhonesty…

Honesty is the best policy, or so they say.

Funny how the most challenging person to be honest with is almost always, yourself.

Yesterday a study came out from the World Health Organization, shocking millions, stating that eating processed meats, particularly red meat, causes cancer.

Isn’t this something that as a society we already knew? Or perhaps none of us were being honest to ourselves regarding the effects that over-eating processed red meat has on us.

I will spare you a long rant on my opinion of this new discovery, along with factual based evidence of why we should really heed this information with a grain of salt, but rather refer you to two articles that are wonderful & much more eloquent than I ever could be in explaining what the results of this study are based on and what it actually means for you.

Today I was listening to Heritage Radio Network’s podcast, Eat Your Words, hosted by Cathy Erway. The notorious Gramercy Tavern executive chef, Michael Anthony was the guest, promoting his newest cookbook, V is for Vegetables. In his inspring interview, he stated something so simple yet so true. “In America, it’s not about what we’re eating, it’s about what we’re not eating”.

Preach brotha’.

The bacon, the soda, the high fructose corn syrup, the booze, etc. We’re so fixated on what we’re eating that’s bad, that in turn we’ve created a monster…a country full of people that don’t know the good things that we should be eating. When is the last time that a large organization, like the WHO put out a study claiming “Eating vegetables is really freaking healthy for you!” that gathered the same response that Monday’s study reveal did?

As people begin to set goals, commit to, and execute living a healthier lifestyle, it’s imperative to be honest & positive with yourself. It’s not about what you can say “no” to, but rather what you can say “yes” to. A positive mindset focused on what you can fill your plate with, is much more powerful than harping on what you can’t fill your plate with.

Keep your ‘cans‘ honest, true to what is attainable, and in line with your goals. Sure, everyone can prepare every meal they consume, 7 days a week, weeks on end, but is that an honest ‘can‘ for you? Sure, everyone can eliminate all processed sugars from their diet, but is that an honest ‘can‘ for you? Sure, everyone can omit all processed meats from their diet, but is that an honest ‘can‘ for you?

Buying overpriced lack-luster lunch at a food court, splurging on a few pieces of candy, and eating a less than locally sourced burger happens. But let’s see if we can make eating legumes, whole grains, and vegetables happen much much more.

Happy eating & happy positive & honest thinking!

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LKYcarbs…

Carbohydrates, the hot commodity of the macronutrient trio; fat and protein really don’t get much attention with this leading lady always popping up in conversation. However, somewhere along the way we’ve painted the carbohydrate as “bad” and convinced our society that she’s the root of all our food evils. It’s not the carbohydrate that’s evil, it’s the kind of carbohydrates we’re consuming and when we’re consuming them.

“Let’s get nerdy…”

There are two kinds of carbohydrates, simple & complex. The molecular structure of the carbohydrate is what dictates wether it’s considered simple or complex. As you can imagine, the molecular structure of a complex carb is, well…more…complex than that of a simple carb (groundbreaking, I know).

The various structures of carbs affect the rate of how the body breaks it down (digestion) and what the body does with it (absorption). Most likely, you eat something else with these carbohydrates, perhaps some protein or fat? The presence of protein and/or fat also affects the rate of carbohydrate digestion and absorption. Different structures of carbohydrates have different tastes and textures unique to their structure, along with triggering different enzymatic reactions in the mouth and gut.

Simple or complex, unhealthy or healthy, table sugar or sweet potato, all carbohydrates get broken down into simple sugars first before they’re absorbed by the body. That’s a fact. However, the sweet potato is going to go through this process much slower than the table sugar, this is one of the key things to remember regarding carbohydrates.

The refined and more simple carbohydrates are digested and absorbed quickly, causing an immediate spike in blood sugar levels.

The complex carbs, the “good”, the whole grains, fruits, vegetables, etc. are going to digest much slower. This slow digestion helps in controlling insulin response, energy levels, and overall body composition. It also aids in optimizing fiber, vitamin, and mineral uptake from foods, along with improving satiety (you feel fuller longer!).

“So, keep your complex carb consumption high and your simple carb consumption low. Easy enough right?”

“Wait, but how much should we be eating of the “good” carbohydrates?”

On average, the minimum carbohydrate intake for an individual is 130 grams. Your level of physical activity, amount of muscle mass, age, gender, and even type of activites you do (ie. long-distance runner versus sprinter) play a role in how many carbohydrates you need each day. Individuals that are very active require more than sedentary individuals. Too much carb consumption can result in storage for future use within the body, either in the form of fat or glycogen.

A 1/2 cup or one cupped handful of any cooked grain, be it oatmeal, rice, quinoa, couscous, etc. is roughly 25 grams of carbs. A slice of whole wheat bread, a medium sized fruit, or a half of a sweet potato is also roughly 25 grams of carbohydrates. Try to have five of these 25 gram servings each day. The majority of your carbohydrate intake should be in the morning and afternoon, along with post workout, when your body needs it the most. That may mean having 2 of your 5 servings after a workout or 2 servings for breakfast. Avoid high-carbohydrate and sugary foods in the evening, and especially before bedtime.

“So what does this all mean?”

-Carbohydrates are the primary immediate source of energy for your body.
-Sugar is a carbohydrate.
-Not all carbohydrates are created equal, while all are broken down into simple sugars during digestion, the rate in which this happens varies depending on what kind of carbohydrate it is (simple or complex).
-The variety in digestion rate results in different effects on the body; simple or refined carbohydrates digest very quickly and have negative effects on the body, particularly regarding insulin response. Complex carbs digest at a slower rate and have positive effects on the body.
-Brown rice, fruit, couscous, farro, oatmeal, quinoa, bulgur, whole wheat pastas & breads, and starchy root vegetables such as sweet potatoes and beets are all considered “healthy” complex carbohydrates.
-Aim for 5 servings of 1/2 cup or one cupped handful of carbohydrates per day.
-Depleting yourself of carbohydrates will result in the body seeking other sources of energy, muscle mass is generally the first to get targeted (eek!).

“Extra Credit!”

Most store bought breads are jam-packed with additives and perservatives, not to mention the sugary high fructose corn syrups that get new alternative names everyday. When it comes to yeast, the healthy living bacteria that leavens bread & makes our gut nice and healthy, it very rarely is in these mass produced loaves. Want a delicious & super easy whole wheat bread recipe? Check it out, you don’t even need a rolling pin, and I’m baking one as I type.

Happy eating & happy carb-loading!

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LKYpeople…

It’s always wonderful when you encounter people that are doing wonderful things for the future of food, nutrition, and the way we eat in this world.

I recently was listening to one of my favorite podcasts, Radio Cherry Bombe (check out their incredible female-focused-foodie magazine too!), and was introduced to the Hemsley Sisters. Jasmine & Melissa Hemsley are two adorable sisters from the UK that have created an extremely successful health & wellness brand that is centered around wholesome cooking and a mindfulness approach to fueling your body.

They first began traveling to clients’ homes and teaching them how to prepare and cook nutrient dense food along with stocking their refrigerators & pantries. Soon they started catering large parties, hosting supper clubs, and contributing healthy food recipes to Vogue. They now have one cookbook, The Art of Eating Well, and a second, Good + Simple, will hit the shelves in February 2016.

They’re recipes are free of gluten, grains, and refined sugar. They also offer a variety of options for vegetarian, vegan, paleo, dairy-free, and/or nut-free diets. They understand the importance of macronutrients (protein, fats, carbohydrates) and recognize that the body is fueled the best when macronutrient intake is in a healthy balance, they refer to this as food combining. They condone only the best quality and locally sourced meats,  vegetables, fruits, and a constantly diversifying selection of whole grains, nuts, and seeds. They’re famous for their bone broth recipes, making sure we’re all eating the right kinds of fat, and ingesting good bacteria to keep your gut healthy and clutter free!

For lifestyle, cooking, eating, living, and overall wellness inspiration, check these ladies out!

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Happy eating & happy browsing!

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LKYshop…

The grocery store…a dreamland to some people (ahem, myself) and a nightmare to many. For someone who is trying to clean up their eating act, let’s face it, you’re going to have to find yourself in the grocery store. You may even need to find yourself in the kitchen too…(baby steps, I know).

Most acknowledge that a solid grocery list paired with basic cooking/meal prep is going to optimize their clean eating committment, but what exactly should that solid grocery list look like?

Organic? Local? Grass-fed? Low-fat? Low sugar? Meat? Vegetarian meals? Pre-packaged? Pre-washed? Microwaveable? Pastuerized? Homogenized?

No shocker that a trip to the grocery store can ensure a mini panic attack resulting in a purchase of Kix Cereal, a bag of baby carrots, and some to-go sushi.

Fortunately, there are only 5 categories that you really need to shop for…

1. Vegetables: Of course these babies are the star player! For a week’s worth of shopping, try to add 5-6 varieties of vegetables to your cart, with ideally 1-2 of these varieties being leafy greens (kale, spinach, collard greens, etc.) The fresher the better, although if preparing veggies isn’t your thing, opt for the prewashed/precut versions.

2. Protein: The building blocks of our body. Meats, fish, eggs, and legumes (chickpeas, black beans, cannelloni beans) should all be hanging out in your cart. Keep your meats lean, and your fish oily. Chicken and turkey are always great options, along with sardines, tuna, and salmon. Yup, the smaller the fish, the more it’s packed with all that lovely healthy fat everyone keeps talking about. Again, if the notion of cooking meat & fish terrifies you, there are many premade options that you can purchase to last throughout the week such as rotisserie chicken or cold cuts from your butcher.

Eggs & legumes are also a wonderful source of protein & quite simple to prepare. For eggs, look for local, organic, & cage-free options. For legumes, you can purchase them dry and uncooked (this is usually a much more cost-effective option) or in a can in which the work has already been done for you.

3. Good carbohydrates: Easily accessible fuel source. Whole wheat breads & pastas, brown rice, quinoa, farro, oatmeal, millet, etc. Keep your pantry stashed with a plentiful selection of whole grains, Bob’s Red Mill is a wonderful brand with a huge variety to choose from. Starchy root vegetables (parsnips, turnips, beets, yams, etc.) are also a great source of complex carbohydrates that the body needs. Start with 3-4 options to create variety in your meals.

4. Healthy fats: Satiety & stored energy. Grab 3-4 varieties of nuts such as almonds, cashews, or pepitas. All natural nut butters would also be great, along with avocados & oils to cook with, coconut oil & olive oil.

5. Fruits: Guilt free sweet treat, packed with fiber. It’s always a great idea to have a variety or 2 of fruit around, especially when you get a craving for something sweet.

Something to consider…Pending on availabilty, convenience, budget, etc. purchasing fresh & local veggies, fruits, meats, fish, eggs, etc. from a farmer’s market and/or health food store is always going to be the optimal choice for a number of nutritional, social, political, environmental, and economical reasons (yay small businesses!).

Some other things to consider when grocery shopping…

-Make a list. Paper and pen, an app on your iPhone, have your kid memorize it, etc. A list keeps you aware of what you need and steers you away from that box of Kix Cereal that you don’t need.

-Buy in bulk. If you have the means of getting pounds of groceries home, do it. Buying meats, grains, large quantities of healthy nuts & oils, etc. saves you money and can also make your grocery trips less frequent if you stock up every other week or so.

-Bring your own shopping bags. Just do it people. This planet, MUST SAVE THIS PLANET.

-If you live in an area where online grocery shopping/delivery is an option and within your budget, go for it! Saves you the stress & energy of getting to the store and you can really buy in bulk when it’s getting delivered to your front door!

-Keep it simple. Don’t go overboard, don’t start adding things because they look yummy or enticing, stick to your list, and aim for the basics.

Happy eating & happy shopping!

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LKYeat…

Greetings hungry & active people!

Welcome to my first post on LKYfit. Some of you may know that I’ve been chipping away at a personal blog for the past year, called Hart & Garnet. It’s a jumble of recipes, food pictures, stories of travel, clean-eating tips, activities to do in a major city, exercises, my never-ending obsession with baked goods & wine, etc. etc. etc. Ultimately, it’s a bit all over the place; I’d be lying if I said I haven’t been struggling in fine-tuning my voice as a blogger along with reaching the right audience.

It only took me a year to realize that I had the perfect audience staring me in the face everyday, my clients! You! The people whose bodies, lifestyles, fitness, confidence, & mental wellness  I try to better everyday. (Aren’t you so excited?!)

In July of 2015, I completed a Nutrition Coaching Certification thanks to the help of Dr. John Berardi and his incredible team at Precision Nutrition. Since this completion, LKYfit has began focusing much more on client nutrition coaching and 1-on-1 discussions of what we should & shouldn’t be eating. However, I want this information to be accessible to all.

Fortunately, we live in a time (and a city) where most people know what “clean eating” looks like, just in need of a few tweaks & reminders here and there…You probably know that pizza for lunch at the office isn’t healthy, you also probably know that opting for oatmeal instead of a doughnut is a much better breakfast choice. Health conscious eating is much more about willpower & committing to choices consistently. Put the two together, willpower & consistent choice-making, and you have yourself an unstoppable, clean-eating version of you…before you know it, it becomes a lifestyle!

If only it was THAT easy. Over the next week I want you to take a mental note of your eating habits. What days or meals do you find yourself eating healthy? What do those healthy meals look like? Same applies for the opposite; what days or meals do you find yourself eating UNhealthy? What causes you to want to eat those unhealthy foods? What are those unhealthy foods? How do you feel mentally & physically after eating those foods? Do you frequently find yourself confused about what you should & shouldn’t be eating?

It may be helpful to track some of these thoughts in a notebook or even on your phone, feel free to send them to me if you’d like. Along with any questions that may come up while you’re eating a bit more consciously.

Happy eating & happy tracking!

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