When you think of what it means to be healthy, what is the first thing to come to mind? Is it getting more exercise? Eating fruits and vegetables? Maybe it's eliminating all the junk food in our diet. Or maybe it's about how you feel. There is no right or wrong answer here, but there are easier ways to meet our goals than others. No matter what the first thought you had is, the first step we have to take is planning. Without any plan it is hard to take action, and then it becomes hard to follow through on your goals. This will usually leave you feeling pretty defeated. ​

I've been talking a lot lately about the importance of our core, and how a strong core has such an incredible impact on all aspects of our life.  When in training sessions my clients will often hear me say "a strong core = a strong body".  When we engage our core during exercise we will be stronger in all of the movements that we are using, allowing us to maximize each movement and make progress building strength throughout the entire body.

I have noticed so many benefits of focusing on my core.  I recently wrote about how my new found core strength has had an incredible influence on my snow boarding (you can read it HERE), and I know that I'll continue to feel the benefits in my kayaking this summer.  I notice how my core works for me when I'm shoveling snow, lugging heavy groceries into the house, or simply sitting on the floor comfortably.  

Did you know that having a strong core will make you a better runner?  I'm always thrilled to hear from our clients who are runners.  When they first start their training program they will talk about focusing on building strength in their legs as well as cardiovascular conditioning, but before long they'll start to notice how their stronger core is allowing them to hit PRs and enjoy their running more.

Your core will also help you with balance.  So many people will comment on how they have terrible balance.  Balance is something that we have to work on, and working on a strong core will help your balance improve.  A strong core helps you stand up straight with better posture, and in doing so you will improve your proprioceptors, which improves your body's awareness of where it is in space.

And if this isn't enough, a strong core will also allow you to live an active and agile life, allowing you to move with less aches and pains.  When our core is strong we avoid slouching, keeping all of our joints aligned.  Think about how a slouched posture impacts an elderly person's ability to move.  This is something that you can avoid if you are aware of your posture NOW and support it through a strong core.

This topic is SO important we created a resource guide for you that will help you build that core strength and improve your posture with some simple exercises that you can do at home!

Bone broth supports gut health and is known to help alleviate digestive issues such as diarrhea, constipation or gas, and can even help improve more serious digestion issues like leaky gut syndrome, irritable bowel syndrome, Crohn's disease and ulcerative colitis.​​

When our digestive system is healthy our immune system is more robust.  Poor gut health can lead to small perforations in the intestines, which allows bacteria and viruses to move from our digestive system into the blood stream, and this is one path towards getting sick.

Bone broth can also help improve sleep, memory and learning, and even reduce symptoms of anxiety through an amino acid call glycine.

And, if that's not enough, bone broth also contains potassium and magnesium, which are electrolytes, often found in sugary sports drinks, and help with recovery after exercise.  Even major league sports teams are moving to the natural benefits of bone broth over sugary recovery drinks to support their overall health and recovery after practice and games!  ​

I have made two batches so far.  It's incredibly easy, and since you can simmer it for as little as 18 hours and as long as 72 hours it's easy to find a good time to strain it without worrying too much about timing.  

I have been enjoying a warm mug of bone broth at the end of the day when I get home from work and before dinner.  It helps to wind me down for a chill evening with my husband, and serves as a good addition to my afternoon snack so that I'm not likely to snack while cooking dinner.

​Give it a try and let me know what you think!

Are you sleeping well at night?  If you aren't, you are not alone!  Did you know that 30-40% of people struggle to get a quality night sleep on a regular basis?

There are many factors that can lead to sleepless nights including stress, work demands, and big life events like a wedding, buying a house, or having a baby.  Sometimes underlying health issues can also impact one's ability to get a good night sleep.

Sleep is critically important to our health, so identifying ways that you can improve your sleep is worth while.   ​

​Not getting enough sleep can effect your mood and weight.  It can also have a powerful impact on your hormone levels and blood pressure, and can even impact the way that your body feels and moves.

The need for sleep varies from person to person, but studies show that people who regularly sleep more than 7 hours per night are generally healthier.  On the flip slide, people who get less than 7 hours of sleep tend to experience health problems including an impaired immune system, and an increased risk of heart disease, depression, obesity, and even certain types of cancer.  Researchers are still investigating the links between sleep and disease, but if you're anything like me I'd rather work on improving the quality of my shut eye than risk disease.

My ability to get a good night sleep ebbs and flows depending upon all kinds of things that might be going on in my life.  For me I find that creating a nighttime ritual that helps me wind down will help me fall asleep and stay asleep.  

I like to listen to some music, which also helps to reduce evening screen time.  I'll curl up with a nice, warm, soothing beverage, (read on for one of my favorite night time beverages) a book and the dog and start to get into the mindset of getting a good night sleep.  For me this works, but it's important that you find what works best for you.

​The guide contains simple lifestyle changes you can make to get more sleep – and improve the quality of the sleep you do get.

You’ll Learn:

1. Why sleep matters so much... and why you need to pay attention to how much you’re actually getting
2. About the phases of sleep and why they are important
3. How your sleeping position affects your body
4. 17 simple-to-follow tips that will quickly improve the quality of your sleep
5. And more!

Get your copy of this incredible resource by clicking below.  

Take some time to experiment with different approaches to find what works best for you.  Give this delicious recipe a try too.  I hope you LOVE it as much as I do!

I hope you enjoy these resources and find them helpful in improving your quality of sleep!  Feel free to share this information with anyone you know who could benefit from a better night's sleep.  We always appreciate it when you share our resources and posts with the people who you care about.

Sweet Dreams!

Allison

During a recent bout of warm, springtime weather, I got out for a long overdue walk with my dog, Moe.  The cold winter days disrupted my routine of walking on a regular basis and it was time to get back to it!

I have always found walking to be my place of solitude.  It gives me the space to think....sort through problems, put certain matters into perspective, and simply appreciate the beautiful world around me.

During this most recent walk it occurred to me that, despite my efforts, I struggle to sit quietly to reflect on life....or plan....or solve problems.  I'm one of those people who need to be in motion when thinking deeply about something.  I tend to get distracted by unfinished tasks, or projects that are calling my name.  When I'm walking all I can do is think.  Anything else will simply have to wait, and that's okay.  I suppose I hadn't completely recognized my struggle to sit still and think, but something about this walk brought it into focus for me.   

For me it's all about making that time to take in the view.  To ponder and create new ideas.  To nurture my soul.  What do you do to nurture your soul?  Do you have a favorite place where you go to slow things down and take that special time that's just for you?  I'd love to hear about it!  Send me a note at [email protected].

I've been talking a lot about Morning Mojo lately as I share the Healthful Living Guidebook with new clients of Wilcox Wellness & Fitness in Brunswick, which has made me think about a guest blog that I wrote with Paige a little over a year ago.  

Around the same time that I started drinking the morning mojo each day I was also reading a few books that had some consistent thoughts around a few key areas of nutrition

Hydration, Gut Biome Health, and Alkalization

I was noticing a trend in what I was reading, the morning mojo components, and the overall health benefits that I was experiencing.  This was the inspiration behind my 3-part guest blog.

#1 Hydration:

Hydration is perhaps the single most important attention you can provide to your body.  Our bodies are made up of 2/3 water, and 3/4 of that water is contained within our cells.

​Our body relies heavily on being properly hydrated, and starting your day with a big glass of water is an excellent habit to get into.  Adding the Morning Mojo to your water provides an extra special benefit.

#2  The Gut Biome:

The microbiome of our gut is incredibly interesting.  I was particularly surprised by how the population of bacteria in our gut can influence the kinds of cravings that we have. 

When we eat a lot of sugary foods the population of bacteria in our guts is modified to include bacteria that thrive on sugar.  Those bacteria will actually send signals to your brain telling it to crave sugar in order to ensure its own survival! 

When you eliminate refined sugars from your diet you starve out those bacteria and soon enough you'll experience a reduction in those cravings. 

​Furthermore, the Morning Mojo feeds the bacteria that craves healthy, whole foods.  So starting your day off with a glass of Morning Mojo is a great way to jump start or maintain your efforts in developing healthy, whole food eating habits.

#3 Alkalization:

Alkalization refers to the pH of our body.  Alkaline is the opposite side of the pH scale from acidic. 

When our bodies are at their healthiest it is slightly alkaline.  You might be thinking how is that drinking something like lemon juice and apple cider vinegar, both of which are acidic, going to help my body be more alkaline?  And it's a good question!  Interestingly enough, when we consume acidic foods it actually has the opposite effect INSIDE of our bodies.

Having a slightly alkaline body has interesting benefits on our health including reduction of joint pain, reduction of acid reflux, improved sleep, increased energy, and weight loss!

Download the complete article to read more.  I also included a list of some books and articles that you may be interested in reading that provides even more information about this interesting topic.

Happy Training!

Allison
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