Want to eat healthier, drink more water, add in fitness, lose weight or gain muscle?
Set S.M.A.R.T. Goals
Instead of just an open ended goal of working out more, make it specific, workout 3 days a week doing weight training for 35 minutes at the gym, which also makes it measurable. Make sure this is attainable, maybe you have kids or work 12 hour night shifts, adjust to make it work, maybe it’s at home workouts before school/work. Make sure it’s relevant to you, why do you want to workout 3x a week? For overall health? Maybe to look and feel you best for a trip? Find your why! Last make it timely. I want to be doing 3 workout a week every week by Easter, or maybe I want to loose 20 pounds by July 4th!
Whatever your goal is I also suggest to take that big goal and break it up into smaller goals and celebrate your wins along the way! Instead of 20 pounds by July 4th, what about 7 pounds by Easter 7 pounds by Memorial Day and...
I recently had a friend asking about Microbiome and thought I’d go ahead and try to help clear up some confusion!
Our gut is our second brain and is hugely triggered by stress (physical, emotional, environmental etc.) when our bodies are stressed by toxins such as antibiotics, chlorine in our tap water, chemicals in our air etc. our “good bacteria” in our gut is killed off. This good bacteria is what is helping to digest your food so if your microbiome is off you could have symptoms of gas, bloating, constipation, loose stool, and I.B.S.
Due to poor absorption your body doesn’t get vitamins and minerals it needs to regulate its systems which can eventually lead to acne, eczema, brain fog and even anxiety and depression!
As long as you don’t have a candida/yeast overgrowth a good full strain probiotic will help regulate your gut’s flora (microbiome)! If you wonder if you have bacteria or yeast overgrowth I would highly recommend running an organic...
I’m sure you’ve heard of intermittent fasting at this point and I’m sure if you’ve heard of it you’ve heard of all of the contradictions surrounding it!
So let’s get to the facts:
Intermittent fasting is great because it lets your body have a break in order to break down all the food and toxins your body accumulates from food, air pollution, tap water, alcohol, antibiotics etc. However it comes with a point of diminishing returns. More is not always better. If you fast too much/too long it will slow down your metabolism and put your body in a “stressed” state.
The duration best for everyone varies due to sex, body type. weight, age height etc.
What I recommend is a 12-14 hour nightly fast usually 7pm to 7, 8 or 9am. (The more hours before midnight the better!) The general rule is once you start to deal with stress, getting the kids ready for school, traffic, work stress starting, etc it’s time to eat.
The problem with a longer...
Recently I was asked, ok I've been asked a lot over the past decade, how to know if you're using quality supplements! So here's a little snippet of what I'm teaching on this week in my Restored and Revitalized Course, to help you find the best for you and your family as well as where to find them!
Reputable Quality Supplement Brands:
Hey ya'll! So this one is a more "informal" blog but I've been a bit MIA on the blogging for the past little bit but with good reason!!
"Brea Sharron Estep was crowned Mrs. United States 2021 in Las Vegas, Nevada October 7th, 2021.
Brea is an Integrative Health Practitioner, Personal Trainer, Group Fitness Instructor, business coach and author of the amazon best seller "Holistic Health Clean Eating Cookbook". She was born and raised in Greensboro NC where she graduated from the University of North Carolina at Greensboro with her bachelor’s in business and became the owner of Foundation Fitness studio for 8.5 years. Brea recently moved to Morehead City NC with her husband Tim and two pups, to enjoy living their best life at the beach. She is proud to represent her home state as Mrs. North Carolina United States and now Mrs. United States, where she promotes her platform, her non profit Youth Fitness Link. Which shares her life’s mission statement “build...
Are you a dog helicopter Mom like me?!
Or just want the best for your best friend?
Hate huge vet bills?!
Check your fur baby’s labels for:
A type of plastic that contains nitrogen, added to dog food to make it look like it contains more protein. It can cause kidney failure, depending on the size of the dog and the dose, and death.
2. BHA and BHT
These are artificial preservatives found in some traditional dog foods and treats, used to extend their shelf life. They can be harmful with long-term exposure and ingestion.
which is used as a fat preservative, is also utilized as a pesticide. It elevates liver enzymes in the blood and raises hemoglobin pigment in the liver.
4. Propylene Glycol
This artificial additive is used to maintain texture, keeping foods soft and moist.
Extracted from red seaweed and used as a thickener to maintain consistency, specifically in wet dog food. Can lead to GI inflammation and possibly cancer.
Through my studies on my road to becoming an Integrative Health Practitioner, a decade in the health and fitness industry, plus all the trial and error I’ve done on the latest and great diets (maybe you remember last year’s #ketofail...) I’ve discovered there really must be something to this whole “eat your greens” thing our parents taught us.
Although I’ve knocked it for years, I’ve seen so much research supporting a plant based diet, specifically the way our bodies are created. However for me, working out 6 days a week, a strictly vegetarian diet would be a struggle (I’m all about animals, insert hamburger emoji here...) so hear me out.
By switching two of my meals to an easier to digest, non animal protein sources (hemp and pea protein, not soy) and doing more eggs and wild caught fish in some of my other meals as well as dropping red meat to only cheat meals, I’ve noticed a HUGE positive impact on my health!
More energy, better...
Let’s keep talking about toxins
The average woman uses 12 beauty or skincare products a day that contain over 168 different toxic chemicals (Environmental Working Group)
The worst place to ingest chemicals is your skin, as it is your largest organ and it only takes 26 seconds to be absorbed
Side effects of cosmetic chemicals that can cause immediate reactions include: allergies, skin rash, headache, mood disturbance, brain fog or fatigue. Not to freak you out but when chemicals are continually compounded they CAN eventually lead to cancer, fertility issues, birth defects, neurological disturbances, and even auto-immune issues.
Don’t get my wrong I LOVE makeup as you can tell by my for real Makeup Arsenal (not pictures my airbrush machine and brush collection...) but if you’re going to be purchasing skincare and beauty products/cosmetics, why not make the extra effort to go as organic and natural as possible?! Ok fine, so I still use some “prestige brands”...
Getting an adequate night’s sleep is one of the most overlooked components of our overall health & well being. However it is vital that your body is regularly in a parasympathetic state, where it can rest & repair.
Melatonin is our sleep hormone that is produced largely in the gut as a downline product of serotonin, & is essential for restorative sleep. So how do we help melatonin?
As someone who tossed & turned for years the best sleep tips I’ve found to help when my head hits the pillow are:
-Set & keep a sleep schedule, go to bed & wake up within the same hour window every day (yes weekends too)
-Sleep with the sun, our sleep schedules work best when synced with our natural diurnal rhythm set to the sun, ideally in bed from 10pm-6am which also go along with natural cortisol spikes
-Stop eating 2-3 hours before bed, due to your body producing energy for digestion
-No napping, ok so I love naps so keep it short & sweet if you must (20 min or less)