Have you ever tried slowing down your lifts when working out?? 🤔 ….it is a GAME CHANGER! Time under tension workouts benefit muscle growth (hypertrophy), strength, and muscular endurance by keeping your muscles under a prolonged load. This way of working out can lead to more muscle fiber recruitment and damage ( yup u wanna damage them! that's where they grow😃), which stimulates the body to repair and build stronger muscles!!💪🏼 Time under tension also enhances your mind-muscle connection- (which realllly thinking about that muscle you're working on is key to its growth!) , improves your form, and can also help overcome training plateaus!! Benefits: - Increased muscle growth ...By keeping muscles under tension for longer, time under tension creates more metabolic stress and micro tears, which stimulate greater muscle protein synthesis …and growth! - Improved strength and endurance: Slowing down reps engages more muscle fibers for a longer duration, which can lead to both greater strength and improved muscular endurance. - Enhanced mind-muscle connection: Controlling each rep forces you to be more aware of your movements and the muscles you are working, leading to better form and reduced risk of injury!! - Training plateau breaker: this way of working out helps you break through plateaus and continue making progress, just by changing your workout's tempo! - Calorie burning: The greater muscle damage from this type of workout means your body will burn more calories during the recovery period as it repairs the muscle tissue... sounds like a BIG bonus to meeee!!!😍😃 - Reduced risk of injury: time under tension allows you to use lighter weights and still achieve muscle fatigue, which can spare your joints and ligaments from excessive stress.  So, for example, instead of a quick one-to-two-second rep, a time under tension rep might take three to six seconds... or longer. Go as slooooooowwwwwww as you like- the benefits are insane!🤩 Let me know if you'll give this a try next time you lift!❤️

😵Did you know that it's super common for our thyroid function to fluctuate as we age? Perimenopause symptoms and thyroid conditions can cause a lot of the same crappy feelings! This can definitely make it super confusing to navigate what the heck is going on in your body (and mind!!😫) Listen here and I'll fill you in a little bit💗

Did you know that not eating enough food in your day can trigger "starvation mode," where the body conserves energy by slowing down your metabolism? This means that your body actually HOLDS ONTO FAT, and potentially leads to muscle loss and increased hunger - actually making weight loss difficult!! You can actually GAIN fat if you don't eat enough!!!🤯 Focusing on eating balanced meals with a huge focus on protein and choosing "clean" ingredient foods can help manage hunger and support a healthy metabolism for successful weight loss! A FEW TIPS!👇🏽 - Eat enough protein: Prioritizing protein can help you feel full and protect your muscle mass, which is important because muscle burns more calories than fat!! Aim to eat your "target" body weight in protein daily to lose that stubborn fat. So, if you are 140 lbs for example and happy with your weight - eat 140 grams of protein to maintain. BUT! If you want to lose fat and your "goal" weight is 120 pounds- aim to eat 120 grams of protein each day. ( it sounds hard but it's really not!! I will be posting some awesome recipes soon to help you see how easy it really can be!🥰) - Focus on low energy-density foods: Choose foods that are high in volume but lower in calories - like fruits and vegetables. This allows you to eat a larger amount of food, which can help you feel full on fewer calories. (My pizza in this video has a crust made from cauliflower, clean ingredients and some "healthier" alternatives to wheat flour, along with grass fed extra lean ground beef and lots of veggies.) - Manage hunger: Eating too little can make you so hungry that you overeat later in the day or make unhealthy choices.😰 Having nutrient-rich snacks between meals can help you stay satisfied and in control! Again, with snacks - try to incorporate some protein - as it will keep you full longer and help burn fat and maintain/grow beautiful lean muscle! In the end, a pound is a pound - but muscle has a smaller volume than a pound of fat. This is why a person with more muscle can look leaner and more "toned" than someone who weighs the exact same who has more body fat. An example of this is a pound of feathers verses a pound of lead. They weigh he same but the feathers take up way more space... so...eat the right foods, and eat them clean- do NOT starve yourself, and I guarantee you WILL see a difference in the way your clothes fit, and the way you FEEL!!!!😍

What is your reason for wanting to get your health - body mind and soul right? Is it so you can get down on the floor and play with your kids or grandkids well into your years? Is it so you can always be there for your family or your pets when they need someone to take care of them?💗 Is it because you are sick of feeling exhausted, sluggish and just all around negative feelings?🫠 Is it because you want to feel AMAZING in your skin and keep your bones and joints, heart and brain strong as you age to help prevent disease and injuries?🧠❤️ Is it so you can inspire others, or just make YOURSELF proud?🤩 My why is because I was sick of being sick. I was sick of being extremely depressed. I was VERY sick of being on antidepressants and anxiety medication!!! 💊 I didn't want to rely on antibiotics any longer that actually made me feel worse, especially if I missed a dose.....so I took action. I started learning about nutrition and how the food we eat can truly be the "FARMACY" we need. 🥗❤️‍🩹 That along with moving my body and learning to talk to myself differently, I was able to completely get off of all medications!💫 I was HOOKED on this amazing feeling!!😍 I NEEDED to share with everyone around me!!! 🗣️ So here I am! spreading the word to all- because my WHY is helping others now- and helping others feel good makes ME feel on top of the world!!!! Comment your why below if you'd like to share! I would love to hear all about it!!💗

A homemade soup that's a favourite of mine! This one is PACKED full of healthy carbs, fats and protein from the bone broth! Not to mention all of the vitamins and antioxidants...AND it'll keep the vampires away if you're like me and use allllll the garlic!😄 🥔Butternut squash provides SO many health benefits due to its high content of vitamins A and C, fiber, potassium, and antioxidants like beta-carotene! It supports immune function, promotes eye and skin health, and also helps with digestion! The potassium and magnesium in it also contribute to heart health by helping to regulate your blood pressure. 🥕Carrots benefit your health by providing essential nutrients like vitamin A, antioxidants, and fiber. They support your eye sight and your skin health, they boost your immune system, aid in digestion, and also may help regulate blood pressure and cholesterol levels!! 🍅Tomatoes offer benefits like improved heart health, U.V. protection for your skin, and they're a great boost to the immune system, mainly because of their high levels of vitamins C and A, potassium, and an antioxidant called lycopene. They also contribute to eye health, digestive health, and may help reduce the risk of certain cancers as well!! 🧄Garlic benefits include improved heart health by lowering blood pressure and cholesterol. It boosts immunity against colds and other viruses. Garlic has anti-inflammatory and antioxidant effects, and also potential benefits for blood sugar control and bone health. It can also help protect against cell damage, support brain health- and the best part- keeps away vampires and people you don't want in your face!!!😆 🧅Onions benefits are supporting heart health by lowering cholesterol and blood pressure, helps your digestion with prebiotics, and boosts your immunity through antioxidants like vitamin C and quercetin. Onions also have antibacterial properties, may help regulate blood sugar, and contains vitamin B!! 🍖Bone broth helps support joint and gut health due to its collagen and amino acids!! ( and the ollagen is soooo good for your skin and hair and nails!!) It helps with sleep with the amino acid glycine, and provides hydration with electrolyte!! It can also be a nutrient-dense source of minerals like calcium and magnesium, and may help with weight management due to its protein content. And having protein with each meal or snack is one thing that is a must - try it... I bet you'll see some crazy benefits!!