WHAT TO LOOK FOR WHEN LOOKING FOR A PRACTITIONER

One of the hardest things to do, when you are ready to change your life and focus on your health, is to find the right practitioner for you.

This can be very daunting because you’ve tried so many other things and nothing seems to work. I’m sure you have reached out to your doctor and received little to no support or explaination as to why you may be feeling the way you are. Unfortunately, a lot of times, as long as your blood tests show ‘normal ranges’ the doctors forego digging deeper. This lack of acknowledgement regarding your symptoms can cause even more distress within you, while you only keep getting worse.

So, now what do you do…?

You find a practitioner who…

…who acknowledges your signs and symptoms of burnout, GI distress, anxiety, low mood, hormonal issues, and sleep problems

…who takes the time to do a full intake regarding what you eat, how much stress you feel, when you started to see your body changing, what you’ve tried to do to help yourself, what kind of exercise you engage in, and your mindset around life lately

…who after the first session, gives you a plan of action specifically for what you need, discusses actionable and achievable habits to work on

…who does consistent follow ups to keep you progressing towards improvement and is easily accessible to you when you have questions or need to schedule a session

…who offers functional medicine lab testing for in-depth analysis on your hormones, energy, vitamin deficiencies, toxicity build up, detox functions, and digestive balance, that can give you up to 75 bio markers of explanation

…who helps take the overwhelm away and decreases your stress surrounding your health by listening to you and supporting you every step of the way

THAT FEELING YOU GET WHEN YOU FIND A PRACTITIONER…IS THE GREATEST SENSE OF JOY AND RELIEF!

You can be helped! There is hope that your health can improve ✨

I DIG DEEPER. I ACKNOWLEDGE YOUR SYMPTOMS. I EXPLAIN THE ROOT CAUSE AS TO WHY YOU MAY BE FEELING THE WAY YOU DO. I WON’T LET YOU DOWN. I WILL PUT MY KNOWLEDGE, EXPERIENCE, AND EXPERTISE INTO HELPING YOU HEAL.

Does this sound like someone you have been looking for?

YOU’VE FOUND HER! 🙋🏻‍♀️ now, all you have to do is book a nutrition session right now!

The Right Way To Lose Weight

With every New Year comes the resolution to lose weight and get healthier.

Let me preface this by stating that losing weight and getting healthier are two different goals. Most people associate ‘losing weight’ with unhealthy habits and short term behavior. This is NOT the approach that we are looking to get into.

Getting healthier means we are committing to making conscious decisions regarding choices between instant gratification and the long term impact of our behavior. As a result of this health-conscious effort, weight loss can occur. This IS the approach that we are looking to reinforce.

If we put the effort in to making wise choices to get healthier, and as a result, weight is lost, we want to keep it off, right?!

Here are some tips to help you make healthy decisions that can lead to weight loss:

First, don’t skip meals. Lately, the quick fix trend is intermittent fasting. What the trend doesn’t emphasize is that it can cause more harm than good. If you go for more than 12 hours without eating, most likely you will overeat at your next meal, suffer from low blood sugar, brain fog, and hangry behavior. The long term impact of intermittent fasting may cause hormonal imbalances in your body.

For those who say that intermittent fasting gives them energy, it is most likely related to the body being in a state of “survival mode’ or their cortisol spiking to ‘search for food’. (Please never workout while intermittent fasting!)

People who have chronic digestive issues could also find a new found level of energy while intermittent fasting. This can be due to their body not being under distress of having to break down food or feeling lower levels of inflammation in the gut. This does point to a deeper underlying issue that needs to be addressed. (Look into functional medicine lab testing for this issue— I can help you with that.)

Second, there are no free rides to weight loss. Trendy weight loss drugs, even if they are prescribed by a doctor, (Ozemp…) should not be taken long term, if at all. There can be serious side effects to these drugs that you won’t find out until it’s too late.

The lack of education around food and healthy daily habits is the culprit to the obesity epidemic, so just know that a pill will not save you from that. The lack of nutrient dense foods in your diet most likely caused your weight gain, and the consumption of nutrient dense foods is what will get you to lose that weight. That’s your magic pill!

Third, have a long term plan. Losing 1-2lbs a week is a safe and long lasting way to keep the weight off. Low carb diets, 7 day liquid diets, 10lb drop in 10 day bootcamps, don’t work for the long term, as they are not sustainable. Consistency is key. Behavior that is continually reinforced becomes a habit. Start to slowly introduce new healthy behaviors into your daily routine. Aim for getting dark leafy greens, like spinach or broccoli, into at least 1 meal per day. Then, aim for 2 meals per day. Slowly build up your liking to incorporating more nutrient dense foods into your meals. Slow and steady always wins the race.

Fourth, work on your mindset. A positive association with food and exercise goes a long way. Instead of feeling shameful of your current weight, tell yourself that today is the first day towards building a stronger, you. Showing up for yourself to do a workout or prepping healthy meals for the week, is a form of self respect. You can change your entire life by changing your mindset. Listen to motivational podcasts every morning. Unfollow negative influencers on your social media. Stop engaging with friends who don’t support your goals. Surround yourself with likeminded people who lift you up. (I will be that person for you- that’s what I’m here for).

Here are some extra tips to help you reinforce healthy behaviors that will result in weight loss:

• Eat a balanced diet of animal proteins, green vegetables, unprocessed carbs, and healthy fats, in every meal, to get the vitamins and minerals your body needs to be healthy and satiated.

• Cut out processed carbs and sugar. Throw out foods with enriched flours, artificial sugars, and anything that did not come from a whole food source. Shop the outer areas of the grocery store. Stay away from the inner aiels.

• Exercise. Make exercise a regular part of your daily routine. Find something that you enjoy doing that gets your heart rate up a bit out of your comfort zone and that stimulates your muscles. Exercise should always have you feeling de-stressed and feeling happy. Don’t overexert yourself. A little bit every day is better than a lot in one day.

• Get in a small calorie deficit. In order to lose weight, there needs to be a deficit in calories coming in compared to calories expended. This deficit can be from burning calories through exercise or lower calorie intake from food.

The combination of ALL of these behaviors can lead to a healthy, balanced, lifestyle. If you integrate these changes into your daily routine, you will see that your old, bad behaviors will shift into a healthy life. This will inevitably result in weight loss, improved confidence, balanced energy, and a positive outlook on life!

YOU CAN DO THIS— IT WILL ALL BE WORTH IT!

The Secrets To Changing Your Life

I’m going to share with you the secrets to changing your life…

Before I do, I want you to ask yourself these 3 questions:

1. Who do I want to become?

2. What am I currently doing on a daily basis to help change my life? Is this taking me a step closer to the person I want to be?

3. Am I ready to change, even if it may be hard?

Write down your answers to these questions on a piece of paper and stick it somewhere you would look at it often — a mirror in the bathroom, a nightstand by your bed, a refrigerator door.

Keep this piece of paper as a reminder to yourself that you want to grow, you are willing to commit to the process, and that you acknowledge that there will be challenges along the way, but it will all be worth it!

HERE ARE THE SECRETS YOU NEED TO KNOW TO CHANGE YOUR LIFE:

Every time you show up to a workout that you promised yourself you would do— you build self respect.

Every time you chose to modify your behavior instead of pushing through it with energy you can’t afford to give— you build self trust.

Every time you prioritize thinking positive thoughts and silence the negative ones— you build self confidence.

These are not hard decisions to make and actions to follow. Work on taking care of yourself rather than fight against yourself. You are not your enemy.

I work with a lot of clients to teach them that the journey to feeling their best may actually be in slowing down and easing the pressure that they are putting on themselves.

Every workout does not have to be a high intensity workout. Any level of movement is beneficial for your health.

Every day does not have stretch you to your emotional limits. Conserve your energy.

Every day does not have to flow perfectly. IT will have ups and downs.

But, EVERY DAY YOU SHOULD CHOOSE TO DO SOMETHING THAT MAKES YOU A BETTER PERSON.

Book your personal training and nutrition sessions through our website to help heal yourself starting today! 🫶🏻

Pain? How To Heal It Without Physical Therapy

Do you have pain and aren’t sure where it’s stemming from or how to rehab it properly?

Have you gone to physical therapy and still have pain?

On a regular basis, I see clients who:
- come in with unexplainable pain
- have gone to physical therapy and still experience pain at their site of injury
- don’t know how to continue to rehab their weakened muscles post-physical therapy
- feel pain when exercising or only on occasion

Does your pain interfere with your daily life or ability to progress your workouts?

I use ARPneuro therapy to identify exactly where your pain is stemming from. No guessing, just testing.

Let me simplify it for you:

Your brain signals to your muscles for contraction. However, pain can sometimes stem from over activation or under activation of the neurological signals.

Pain will only dissipate once you properly restore the neurological feedback to your muscles.

This explains why sometimes pain subsides and sometimes, why it doesn’t.

I don’t take chances on hoping your pain goes away. I ensure through proper testing and rehab exercises that we resolve your issues from a neurological and muscular standpoint.

If you have any pain or discomfort in your body from acute or chronic issues, booking a Rehab & ARPneuro session is the move!

Our Service page for Rehab & ARPneuro therapy explains it all— book now

Did you already lose your New Years motivation?

You’re a few weeks into the new year— did you already lose your motivation?

One thing that I can tell you for a fact, is that ALL of my NEW CLIENTS and LONG TIME CLIENTS haven’t lost their motivation one bit!

How is that possible?

Because I don’t let them. I remind them of their WHY and help them to understand their reasons.

-You can’t want it just because I want it for you. You have to want it for yourself. I’ll help you get there.

Because they have learned to have a positive association with exercise and look forward to coming to workout with me.

-We have a great time. We focus on YOU. This is time for yourself to work on your character, to build your inner and outer strength. I build you up and never put you down. EVERYONE NEEDS POSITIVE SUPPORT.

Because we make their workout routine based on what they need the most.

-Each session is personalized and IT IS NEVER ONE SIZE FITS ALL. We program for goals, but know how to adjust based on your energy, mobility, or injuries.

Having a personal trainer doesn’t mean someone will do the work for you. It means the right person is there to support you in doing the work you WANT to do that will make you the person you truly can become!

BOOK YOURSELF A PERSON TRAINING SESSION NOW! Just start and see what happens! 💪🏻

Our Favorite Side Dish: Rice...Which kind is best?

When creating our weekly dinners a side dish that often shows up is RICE. Rice is a staple in many households and often a go-to because of its low price point and long shelf life.

Lets first acknowledge…

There is nothing wrong with eating rice in our meals as your source of carbs in a balanced diet. I will always encourage you to eat some form of carbs throughout the day for adequate energy intake, especially if you are engaging in a consistent workout routine.

The question that I receive often is…Which kind of rice is best for me?

Let me break it down for you.

WHTE RICE:

White rice is the easiest and most common choice because it is easiest to digest. This is because it is milled and processed more— leaving it as mostly a starch, lowest in nutrients, fiber, vitamins, and minerals. If you have any gut issues or sensitivities, this is the best choice for you. If you are looking to gain weight, this is also the best choice for you.

BROWN RICE:

Brown rice is higher in vitamins, fiber, and minerals than white rice, which helps to control the spike in blood sugar levels. The higher fiber content will require more energy for breakdown during digestion, but it is still a good choice if your digestion is not that strong.

The best way to eat your white rice and brown rice is to let it cool overnight after cooking it, to increase the amount of resistant starch in it, which is beneficial for your gut.

BLACK RICE & RED RICE:

Black rice is very high in antioxidants. It contains protein, fiber, and iron. Red rice is also very high in antioxidants and gets its name from its high iron and zinc content. Both options are great for a post workout refuel and taste amazing with a little sea salt and black pepper added into it.

WILD RICE:

Wild rice is the best option for health. Wild rice is technically a seed, and not a grain. It is less processed and has the most nutrient benefits of all of the rice options. It is the slowest to digest, but may also be the hardest on digestion. It is hearty and filling with an earthy taste.

My best suggestion is to diversify your rice options and try any of these that you have not previously tried. Having a variety of different kinds of rice throughout the week with your dinners is a great way to keep meals exciting and ensure balance in your health.

If you are having any gut issues or food sensitivities and need support in figuring out what foods may be best for your overall health, Book a nutrition session now and get started to a healthier you. you can also email: Neely@SweatSocietyFitness.com

How To Strengthen Your Core

Your Core Is Not Your 8-Pack

Having a strong core is the foundation for good overall strength and balance in the body. Your core is not just the 8 pack of abs that everyone strives for. Your core is made of multiple surrounding muscles in the midsection of your body.

The best way to find out how strong your core is, is by holding a plank, on your forearms and the balls of your feet, for 60 seconds. Adjust your form so that your abs are slightly tucked under to be engaged, your hips are in line with your back, and your shoulder blades are engaged.

Once you can hold a proper plank, progress to lifting one arm out straight, for 15 seconds without shifting your weight too much or losing proper form. Then, switch arms and hold for another 15 seconds.

The next progressions is to elevate one leg at a time with both forearms on the mat. Start back in your basic plank position, then lift one leg out, hold for 15 seconds. Then, switch to the other leg, and hold for 15 seconds. This is a 3-legged plank.

The third phase is to start with your basic plank, lift right arm and left leg at the same time, hold for 15 seconds, and then raise left arm and right leg, and hold for 15 seconds.

No matter how long it takes you to accomplish this, with consistency and progression within each step, your core will become much stronger.

Want to Strengthen Your Core?

If you need help getting started with your workouts, have someone to keep you accountable, help you to create a positive attitude toward exercise, I am here for you. Book your first personal training session to get started!

Best Overall Diet for Your Health

The best diet for overall health is a variation

No gatekeeping here. The best diet for overall health is a variation of the Mediterranean diet. Eating a balanced diet of organic fruits, organic vegetables, some fish (wild caught preferred), some meat (grass fed preferred), beans, pasture-raised organic eggs, nuts and seeds, healthy fats, and seasoning with organic herbs and spices, is the way to go.

This diet emphasizes lean protein, anti-inflammatory fats, high omega-3s, rich-leafy green vegetables, high fiber vegetarian sources, low processed carbs, and detoxifying herbs.

Fixing your gut at a root cause level, is the first step to rebalancing your body.

Having a good overall balance in your daily meals is essential to prevent any nutritional deficiencies. If you are limiting the foods you eat because of any digestive discomfort, it is most likely not the fault of the food. You probably have imbalances in your gut microbiome. This is the first sign of needing to work on your overall health. Fixing your gut at a root cause level, is the first step to rebalancing your body.

To give you a deeper analysis of any imbalances you may have in your gut, along with easy and essential, changes you can make to your daily diet, book a nutrition session. Functional lab testing is the best option for you to see exactly what is going on within your body and provide a personalized protocol for how to rebalance your gut microbiome in the healthiest, quickest, and easiest, way possible.

I am always here to help you and want you feeling your best every day.

Easiest Way To Get In Your Daily Green

If you hate eating your greens (which I know a lot of you do- no judgement) then drink them up instead. This super food green smoothie is full of antioxidants to support liver function, weight loss, and anti-aging.

1 cup unsweetened almond milk
1 cup filtered water
1 cup organic spinach
1/2 banana
1 cup pineapple, fresh or frozen
1 tbsp Daily Fruit & Vegetable Blend powder
2 scoops All in one Daily Nutritional Support shake powder, vanilla
1 tbsp organic ground flax seeds
1 tsp organic parsley, chopped

This is the easiest way for you to get in 22 organic fruits and vegetables, the cleanest vegan protein, all of your balanced vitamins and minerals, liver detox support, along with healthy fats and fiber.

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