How to fall in love with your health in the New Year

How many times have you set New Years resolutions in January, only to abandon them by March?

We’ve all done it!entertainment-career-resolutions

But it can leave you feeling guilty and like you’ve failed yet again to improve your health, exercise more, eat better, etc, etc.

It sets up a negative spiral in your relationship with your body and your health.

The good news is that there is a better way and you can fall in love with your body and your health—you just have to shift your mindset first.

This year, when you are thinking about the resolutions you want to make, skip the ones that involve losing weight, getting into better shape, etc.

Instead, focus on loving and accepting yourself. Decide that you are worth taking care of—that it is worth the effort to put yourself first once in awhile.

Then, instead of thinking “I should exercise more” or “I should lose weight,” ask yourself “How can I do more to take care of myself?” “What can I do to put myself first?” “How can I make my health more of a priority?”

Pick 1-2 small action steps that you can start now and that feel doable in the context of your life.

Then take action. Right away!

Make those 1-2 things the focus of your attention and energy for the next few weeks. Tell a friend or family member what you are doing and ask them to hold you accountable.

Once you start to experience some success in taking action and making changes, it will start to shift your view of what is possible.

Then you can ask yourself those same questions again: “What else can I do to take better care of myself?” And pick another small action to start focusing on, once your first actions start to become part of what you do each day.

That is the key to starting healthy habits that last. Start small with actions that you can sustain. Early success will keep you going, and they will ultimately become part of who you are and what you do each day without thinking about it—just like brushing your teeth.

It doesn’t even matter what the actions are, as long as they are taking a small step on your path towards health. However, actions that help you feel better will naturally keep you motivated to continue.

There are our top picks for healthy habits to start to incorporate into your life. These things will all help you look and feel your best. However, pick something that resonates with you and that you can work into your life!

  • Move more, whatever that means to you—walk each day; exercise a certain number of times per week; take the stairs instead of the elevator; etc.
  • Reduce the processed food that you eat—if your great grandma didn’t eat it, then you shouldn’t either.
  • Eat more veggies—drink a green smoothie each day.
  • Drink 96 ounces of water each day.
  • Get at least 7 hours of sleep.
  • Don’t eat carbs alone—always eat carbs with a protein to help balance your blood sugar and reduce cravings.

Make 2016 the year that you enjoy success with your New Years resolutions and fall in love with your body and your health!

What to Eat After a Workout

handstandEver find that your workouts leave you exhausted and starving the rest of the day? Like all you want to do is lay down and take a nap… after eating all the snacks in your secret stash of the good stuff that you don’t share with the kids? 😉

I used to feel this way. And with two boys under two running around underfoot, I could not afford to keep feeling like I just got hit by a mack truck on gym days.

It took some experimentation, but I finally realized that what I ate after exercising hard and how quickly I ate it made all the difference in how I felt the rest of the day.

I started off not eating anything after exercise, because I wanted to lose a few pounds. But it turns out that strategy was not only making me feel bad, but probably hindering my recovery and weight loss too.

Read on for my solution to the problem and follow us on Periscope @fitmomsforlife to join these conversations live! This was the topic of yesterday’s scope, which you can watch below.

First, keep in mind that everyone’s body is different. What works so well for me may need to be tweaked for you.  But just about everyone will benefit from refueling after a good workout.

Right after exercise is when your cells are most receptive to the carbs and protein that will help repair damage and build new, lean muscle, helping you get stronger and fitter.

More importantly, eating something right away helps keep your metabolism going, prevents that energy crash, and helps tame your appetite the rest of the day.

So, what should you eat?

The key is a balanced mix of easy to digest proteins and carbs, without much fat. Fat slows the absorption of carbs and proteins and so this is the one time where you do not want to consume too much fat, even healthy fat. You want those carbs and proteins to get into your muscle cells as quickly as possible.

You can go with somewhere between a 1:1 to 3:1 ratio of carbs to proteins.

Some examples are:

  • Low or no-fat greek yogurt with fruit
  • Fruit smoothie with protein powder (we recommend hydrolyzed collagen, but you can also use whey, rice, pea, etc)
  • Cottage cheese with fruit on the side
  • Hard boiled egg and a piece of toast or fruit
  • Half a turkey sandwich, with little or no mayo or cheese
  • Low/no-fat chocolate milk, possibly with added protein powder

You can certainly use one of the many pre-packaged post-workout recovery drinks, but read the label carefully. Many of them are full of sugar and very high in calories, with lots of added ingredients.

Organic Valley’s Fuel or Balance drinks are pretty clean options. (The Fuel has more protein—otherwise they are similar.)

cookbookandcollagen for webMy go-to is a smoothie, which I make with the FM4L Hydrolyzed Collagen—an amazing, clean protein that dissolves in anything with no taste. As a huge side benefit, it’s pretty much eliminated my knee pain, which I had had for 15 years, before I started using the collagen.

Click here to find out more about our collagen.

If I’m working out early in the morning, I’ll drink 1/3 of it before the workout and the rest of it when I get home. Otherwise, I drink the smoothie within 15-30 minutes of wrapping up the workout. And then I feel pretty amazing the rest of the day!

Below is a basic fruit smoothie recipe that you can customize as you wish.  You can use your favorite combination of frozen fruits.   Spices like cinnamon, nutmeg and even allspice can jazz up a fruit smoothie nicely.  Lemon or other citrus is a great way to freshen the flavor.

Basic fruit smoothie

  • 1 cup of frozen fruit—usually mixed berries with a couple of chunks of pineapple
  • 1/2 frozen banana (optional—use for more sweetness, or if you’ve just done a very taxing workout and want more carbs in your smoothie)
  • 2 scoops hydrolyzed collagen
  • Water or coconut water as the liquid—use as much as you need to get the consistency you want; You could also use milk, almond milk or coconut milk
  • Cinnamon for extra flavor and blood sugar balance (optional)

Blend until smooth.

If this isn’t sweet enough for you, you can add a couple of drops of Stevia.

My other favorite, for the chocolate lovers out there:

Chocolate Dream Smoothie

  • 12 oz coconut water
  • 1/2 – 1 frozen banana
  • 2 scoops hydrolyzed collagen
  • 1 rounded tablespoon (to taste) unsweetened cocoa or raw, unsweetened cacao powder
  • 1 tablespoon chia seed (optional — adds fiber, some protein, a little fat and thickens this smoothie a bit)
  • Cinnamon (optional—to taste)
  • 3-4 ice cubes

Blend until smooth.

If you want to make this more of a meal replacement, you can add a tablespoon of almond butter, and even 1/4 cup of oats. Blend well.





Nutrition 101

Confused by all of the conflicting nutrition information out there these days?  Wondering what to eat and what not to eat?

You are not alone!

Recently, our naturopathic nutrition expert, Tracie Fountain, came to the Transformation Center and shared, to a packed crowd of well over 100 of our clients, how you should eat to reduce joint pain, improve body fat loss, and have more energy.
Dustin and tracie nutrition event
This information isn’t general knowledge and isn’t what is being talked about in the media or in most doctor’s offices yet.

We recorded this event for you and I can’t encourage you enough to invest the hour in your education. Tracie provides an incredible amount of actionable steps to improving your nutrition. Watch this as soon as you can, you will never look at food the same way.

Click to watch on YouTube ->->

The video and audio isn’t quite professional but it is plenty good to get the content.

The nutritional information shared on the video is quite controversial but more and more doctors and the media are starting to realize that it is the right way to eat for most people. Invest the hour and watch it now.

Click to watch on YouTube ->->

Due to the overwhelmingly positive response to Tracie’s presentation, Tracie will be back this month for a presentation called STRESS-LESS, where she will teach us practical nutritional and lifestyle hacks to deal with the stress we all have in our lives.
Spaces are limited if you want to attend in person at the Transformation Center.

->-> Click here to register for the in-person FREE event. <-<-

If you can’t make it to Madison, then we will be live streaming it so you can follow along with us anywhere in the world.

->-> Click here to register for the live online event. <-<-

Nutrition and stress are two of the biggest factors in the quality of our lives. Unfortunately there is so much misinformation out there on how to deal with both of them. Once you can manage these areas, your quality of life will dramatically improve.

Does It Really Matter?

Many thoughts crossed my mind as I made the painful 4.5 hour drive from Madison to Minneapolis after hearing the news that my mom was on life support after suffering a massive brain aneurysm.

One of the questions rolling in my head was: does it really matter?

My mom was one of the healthiest people I have ever met. She ate incredibly well, managed stress better then most, maintained a healthy weight, got enough sleep and stayed decently active. Maher family crop

Why then could she suffer this without warning at 66 years old? I asked the doctor this question as we were ready to take her off life support.

He said the usual, “Life isn’t fair and your mom had very bad luck.”

After taking a step back and having a week to think about it, my answer (and therefore, my calling) is “Yes, it does still matter”.

My mom’s odds were in favor of living well into her 80s or 90s with a good quality of life.

But more than that, my mom’s quality of life was off the charts. Besides the hospitalizations to give birth 4 times, she was never in the hospital. She rarely got a cold or any sort of sickness, she didn’t take any prescription drugs that I am aware of and her energy levels were incredible.

Plus, she was an incredibly healthy example for her kids and her friends. I can’t tell you how many of her girlfriends she helped eat better and feel better.

We aren’t guaranteed tomorrow, but living a healthy lifestyle is still the best way to live in my opinion.

I am humbled by the outpouring of financial support for the Joy “Fit Moms” Scholarship. We have raised over $9,000 so far.  We are finalizing the scholarship application process and will be opening that up soon.

->-> Click here to donate if you feel like doing so.<-<-

Regardless, keep moving.  Put good fuel in your body.  Take care of yourself.  Do everything you can to maximize your odds of living a long, happy, healthy life.

We only get one go of it here on Earth, and who knows how long each of us will have.  Make the most of it while you can.  

It’s totally worth it.