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The Wellness Wednesday Blog RSS

3 Tips for Better Sleep

When was the last time you truly felt rested?  I’m talkin’ the kind of rest that makes you feel clear minded and energized as you start your day. You know, the kind that makes you have the ability to respond well to problems that come up and also the gumption to actually do something about those big goals of yours. When you think about it, sleep, or lack thereof, affects everything in day-to-day life. I could be having the most beautiful day and if I feel tired it’s difficult to actually enjoy it. The same goes for work. I love what I do, but when I’m exhausted, showing up to teach a yoga class isn’t very fun, and forgetting something...

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My Top 3 Benefits of Strength Training

Over the past few years strength training, weight lifting in particular, has become very near and dear to my heart.  It helped me to feel confident in my body and my abilities again, it made me feel capable and independent, and it also made me feel pretty bad ass, throwing a heavy barbell over my head.  Strength training can look like a lot of different things.  Anything that puts a stress on your body causing it to adapt to be stronger, is technically strength training. Pilates, weight lifting, crossfit, body weight training, callisthenics, etc are all examples of strength training.  Today I'm talking about weight lifting specifically, where you lift dumbbells, barbells, etc to become stronger.  Keep in mind though, if lifting barbells...

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Eating for Energy

We all want more energy, right? If you're finding yourself fatigued and lacking energy, it might be beneficial to start by looking at what's on your plate three times a day.  Here are 3 nutrients that are important for energy production in the body: B Vitamins You’ve probably heard of vitamin B12 before, or even B6, but did you know there are actually 8 different B vitamins?  These vitamins are important for energy production as they help a variety of enzymes do their jobs, ranging from releasing energy from carbohydrates and fat to transporting nutrients around the body. Without B vitamins, you wouldn’t be able to access the energy from the food you eat or get it to where it needs...

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How to really achieve healthy, sustainable fat loss: Small Deficits are KEY

  To understand the importance of making small deficits in your food intake each day we must first understand metabolism. What is metabolism? Metabolism is all the chemical reactions that happen in your body to keep you alive and moving. The total amount of energy that your body requires in a day to live and move is called total daily energy expenditure, and has four components: Basal metabolic rate - basic life sustaining functions such as breathing and blood circulation  Physical activity - intentional exercise  Non exercise activity thermogenesis (also known as NEAT) - energy needed for all other movements outside of exercise, such as brushing your teeth, writing an email, cleaning the house, etc. Thermic effect of foods (TEF)...

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