Why You Should Start a Gratitude Journal

Expressing gratitude simply shifts our attention away from thought patterns that do not support wellbeing, to a different state that stimulates joy and appreciation. A sample of five hundred students from Tsinghua University completed measures of gratitude, depression, peace of mind and rumination. Structural equation modeling showed that peace of mind and rumination synched the relationship between gratitude and depression. Results of a present study suggested that gratitude may not only lower depression, but may also counteract the symptoms of depression by enhancing a state of peace of mind and reducing ruminative thinking.

Check out Nora’s Naturals Morning Mindset book for more tips on enhancing gratitude!

Schedule 5-minutes in the morning to complete the prompts below:

What are three things I am grateful for and why? (These can be simple or grand.)

What is one act of kindness that I can create today?

Who are three people I am grateful for and why?

Post-Workout Hydration

After a vigorous workout session, it is crucial to rehydrate and maintain hydration. Rehydrating the body and muscles will enhance their flexibility, strength, and avoid soreness. One of the main regulations of our body temperature is through perspiration – which is essential for helping cool your body down during and after a workout. This cooling process prevents your body from overheating due to high energy exercises. Besides physical problems like muscle fatigue, overheating and dehydration can lead to bigger problems such as dizziness and fainting.

During exercise, never forget to replenish your fluids and drink plenty of water to stay hydrated. It is the best way to replace the lost fluid during exercise and cool your body from inside out. 

How to hydrate?

Health experts recommend drinking:

• 15 to 20 ounces of water, one to two hours before your workout

• And 8 to 10 ounces of water, 15 minutes before you begin

• And drink another 8 ounces every 15 minutes during your workout

(This is a good rule of thumb to follow but can vary depending on age, weight, and height). 

Also make note that while it is common to drink other types of drinks, drinking regular water will be a lot better for you than flavored water, sports drinks, and other sugared workout drinks.

By doing so, your body can naturally restore the lost electrolyte balance from sweat loss during strenuous workouts. Additionally, it will eradicate soreness, reduce injuries, improve endurance, and maintain energy levels. So it is key to remember to refuel and rehydrate after your workouts!

7 Incredibly Easy Ways To Reduce Inflammation

Excess inflammation can cause major issues in our bodies and might destroy our efforts toward getting beautiful skin and a fit physique. Our 24/7 workweeks, lack of sleep, and high stress levels can dramatically increase inflammation in the body and leave us looking and feeling completely worn out.

Inflammation isn't always a bad thing. It's part of the body's immune response and it's initially beneficial in the healing process. It helps heal wounds and protects the body from environmental factors. Additionally, an inflammatory response takes place during exercise to help the body adapt.

Inflammation becomes a problem when we are overtaxed and acute inflammation (healthy, necessary) leads to chronic inflammation (where all the problems take place). Chronic inflammation is caused by our lifestyles. If we overexercise, overeat, don't get enough sleep, and live stressful lives, we most likely have excess inflammation. This alone could be sabotaging our health goals. Our first goal should be to reduce inflammation in our bodies so we can focus on everything else. Here's how to do that:

1. Get eight hours of sleep a night.

We've been told to get a good night’s sleep over and over again, but there is actually a chemical response happening inside the body during sleep that is important for reducing inflammation. A study found that sleep duration can have an effect on levels of specific cytokines (proteins important in cell signaling), which are important for regulating inflammation.

2. Don’t overexercise.

We have to give our bodies time to recover in order to see benefits and reduce the inflammation that comes from exercise. Try to switch up your workouts every day so you're not taxing the same muscles, and be sure to take days off. I know it’s hard, but it's worth it!

3. Consume fish oil daily.

Load up on omega-3s. A report from the journal Brain, Behavior, and Immunity found that consuming more fish oil (omega-3) reduced both anxiety and inflammation. Omega-3s occur naturally in fish such as salmon, tuna, halibut, and more. It's also present in oils — flaxseed, canola, or soybean oils are good choices. Nuts, spinach, and certain beans can also help you meet your omega-3 quota. If you don't eat these foods regularly, you can also take fish-oil supplements, which can be found at health-food stores.

4. Consume ginger and turmeric.

These ancient herbs have been shown to play a significant role in lowering inflammation. I try to incorporate these ingredients into my meals as much as possible. They are great in stir-fries, roasted veggies, and soups.

5. Get cold.

Applying ice or sitting in cold water causes inflammation to go down. If you are applying ice, be sure to put a wrap or towel between the ice and your skin to avoid ice burn. I force myself to sit in cold water for 20 minutes. It is brutal, but it works wonders.

6. Start a meditation practice.

This ancient practice has major benefits, such as reducing cortisol levels. Even if it's just a few minutes of deep breathing, you will begin to change your overall state of mind and significantly reduce stress. The practice of becoming present and deepening your breath calms the mind while reducing inflammation in the body. Start with five minutes a day and work your way up.

7. Hold a few yoga poses.

Meditation and yoga go hand in hand. The deep breathing combined with yoga postures reduces pressure on the joints, improves confidence, and helps to decrease inflammation. Here's a great beginner yoga sequence to help you get started!

Train Like A Tennis Star! 5 Exercises To Strengthen Your Arms & Core

Summertime is here, which of course means more time spent outdoors doing the sports we love. If you know me well, tennis is one of my favorite sports that I love to play. The athleticism and drive we see in tennis players is always so inspiring through their performance and physique! Whether or not you will be stepping onto a court, you can still get upper-body strength and beauty, like the pros.

This workout is geared to tone the shoulders, chest, back and arms, which will give you the strength to swing a racket with conviction or rock that new sleeveless dress you’ve been dying to wear. Get ready for a defined, dazzling upper body in no time!

Perform each exercise at a moderate pace, focusing on form. Perform 3 rounds of the entire routine. This workout can be done 3 times per week.

T Raise

Stand with you feet hip-width apart, holding a set of dumbbells at your hips. Deeply bend both knees, shift your hips back and bring your torso parallel to the ground. Engage your core the entire time. Lift the weights up to shoulder height, arms extended straight.

Draw your shoulder blades together as you lift. Bring the weights back down to your starting position and repeat the movement.

Perform 10 reps.

Side Plank With Lateral Raise

Come onto your side with your feet stacked and your right forearm on the floor. Make sure that your right elbow is underneath your shoulder and that your hand is directly beneath your elbow.

Press your hips up toward the sky, lifting as high as possible. Hold one dumbbell in your left hand, extended straight out from the shoulder.

Lift up directly above your shoulder with the arm extended. Come back to center and repeat the movement. Perform 10 reps each side.

Triceps Pushup To Mountain Climber

Come into a straight-arm plank with your wrists under your shoulders and legs extended to straight. Deeply bend both arms as you bring your chest toward the floor. Keeping your body as straight as possible, press back up to straight arm plank.

Then, draw your right knee toward your chest, keeping your hips down and level. Come back to center and bring your left knee toward your chest. Return back to your starting position (your straight-arm plank) and repeat the entire movement. Perform 10 reps (1 pushup and 1 mountain climber is 1 rep).

Biceps Holds

Stand with your feet hip-width apart and a slight bend in both knees. Hold a set of dumbbells in each hand.

Bend your elbows and bring your weights up, forming two 90-degree angles with your arms.

Keep your shoulders down away from your ears and core strong. Try to remain as still as possible, engaging the biceps the entire time. Hold this position for 30 seconds.

Opposite Arm And Leg Reach

Come into a straight-arm plank with your wrists under your shoulders and feet slightly wider than hip-width. Engage your legs and core as much as possible. Once you feel steady, lift your right arm up to shoulder height.

As you lift right arm, lift left leg up to hip-height. Come back to center and switch sides.

Move at a controlled pace, while keeping your torso as still as possible. Continue to alternate lifting your opposite leg and arm.

Perform 10 reps each side.

Note: If you feel more comfortable lifting just your arms or just your legs please do so.

6 Moves To Build Strength & Get A Killer Core

Summer may be coming to an end but a killer core is never out of season. A strong core not only gives you a slim physique, but also reduces back pain, improves posture, increases balance and gives you a confidence boost. In order to build lean muscle and flatten out your stomach, your workouts need to challenge the core in many different ranges of motion.

These dynamic moves will strengthen your abs to flatten things out and maintain a six-pack, strengthen your obliques to create a v-shape and work your hips to give you an hourglass figure.

Perform the workout 3-4 times a week on its own or in addition to your usual workout. Once you get through each exercise, rest for 30 seconds and repeat the entire routine three times. You only need a mat, so you can complete this workout anywhere!

V-Ups

Lie flat on your back with your legs extended to straight and arms by your sides. Lift your right leg up to hip-height as you lift your upper back off the floor. Reach your left hand to touch your lifted right leg. Twist through your waist, engaging the obliques and keeping your leg still.

Lower your leg and torso back to the floor, coming back into a lying position. Engage your core to lift your left leg and upper back off the floor. Touch your right hand to your left leg, twisting through your waist.

Continue the movement for 10 reps each side.

Roll Downs

Come into a seated position with legs extended out straight. Hinge forward at your hips as you reach towards your toes. Then start to roll down on your back, one vertebrae at a time. Press your thighs together and activate the core.

Once on your back, begin to roll up one vertebrae at a time. Keep legs and feet pressed into the floor as you come back up to a seated position.

Continue the movement for one minute.

Opposite Arm & Leg Raise

Come into a straight arm plank with wrists under shoulders and legs extended. Maintain a static position with control. Then lift your left leg up to hip-height and right arm up to shoulder height. Deeply engage your core and glutes the entire time.

Return back into a straight-arm plank and switch sides, lifting right leg and left arm. If you feel too unstable, you can always just lift your arms, keeping your feet on the floor.

Perform ten reps on each side.

Butterfly Sit-ups

Lie flat on your back with your knees bent and feet together. Place your hands behind your head and lift your feet a few inches off the ground (keeping your feet glued together).

Lift your shoulder blades off the ground as your bring your knees to your elbows. Return back to starting position with your feet hovering over the floor. Repeat the movement using your low abs to draw your legs inward. Perform 20 reps.

Side Plank Hip Raises

Come into a side plank with your elbow aligned under your shoulder and your feet stacked. Form a straight line from your shoulders to ankles.

Then, press your hips up to the sky. Drop your hips back down toward the floor with control.

Repeat the movement by pressing hips back up to the sky and then lowering them down. If this is too much on your shoulders, you can always bend your bottom knee and place it on the ground.

Repeat the movement at a steady pace. Perform ten reps on each side.

Squat Jumps

Stand with your feet hip-width apart. Deeply bend both knees, shift hips back and lower down so thighs are parallel with the floor.

Then, swing your arms back by your sides and explosively jump off the ground as high as possible, raises your arms overhead towards the sky. Land softly with your knees bent and your chest up. Repeat the movement, jumping off the ground swinging your arms for momentum.

Perform ten reps.

For an added benefit, cut down or completely cut out all processed foods. The combination will speed up your results and make you feel fantastic!

This HIIT Workout Will Get You Lean & Toned In 12 Minutes

What’s the quickest way to shed weight, build lean muscle, and reveal a toned and sexy physique? The answer is simple: strength training with high-intensity intervals.

As a woman, I was hesitant to start lifting weights. In my mind, lifting heavy weight equated to a “bulky” and “thick” body, but I learned quickly that this could not be farther from the truth. Strength training will actually keep you lean and sculpted, more than just steady cardio activities. The reason? Weight lifting burns calories hours after the workout (where as steady cardio doesn’t).

High-intensity interval training (HIIT) is a perfect addition to strength training because it keeps your heart rate up and melts fat and not muscle.

This workout combines these two types of training methods to give you a rock solid core, lean legs, and defined arms. Do this routine three times a week, and do each exercise three times through. If you have limited time, you will still get a huge benefit by doing each exercise once.

Once this routine becomes easy, increase the amount of weight used in each exercise.

Single Dead Lift

This is the best exercise for a high, rounded seat. The movement targets the glutes and hamstrings, giving perfect definition and lift to your butt.

Start by grabbing a set of dumbbells with an overhanded grip.

Hold them at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.

Then, come onto one leg. Without changing the bend in your knee, bend at your hips and lower your torso until it's almost parallel to the floor (keep the weight as close to your body as possible).

Pause, and then return to standing. Your back should stay naturally arched during the entire movement.

Perform eight repetitions on each side.

Squat Jumps

These powerful jumps burn calories in a short period. The entire body is engaged during this exercise, which helps to get lean all over.

Start by standing with feet hip-width apart.

Bend your knees, shift your hips back and lower yourself so that your thighs are close to parallel with the floor, in a deep knee bend.

Make sure your knees are directly over your ankles. Bring both arms back slightly as you bend deeply.

Then, explosively, jump off of the ground, bringing your arms forward and up as you do.

Land softly in a deep bend, legs hip-width apart. Make sure to keep your chest lifted and swing your arms forward and up as you jump.

Perform 10 repetitions.

Squat To Press

Squats are excellent for slim thighs, a tight butt, and sculpted hamstrings. By adding the press, the core and shoulders are engaged the entire time as well.

Grab a set of dumbbells (10 to 20 pounds).

Stand with feet hip-width apart.

Bend your elbows and bring the weights to shoulder height. Lower down into a squat by shifting hips back, like you’re sitting in a chair.

Come back to standing and press weights directly overhead.

Continue movement at a quick pace for 10 repetitions.

Plank with Dumbbell Row

Planks are the best exercise for your deepest abdominal muscles, which flatten out the stomach. The row builds strength and definition in upper back, shoulders, biceps and triceps. This position will engage the small stabilizer muscles, which improve posture.

Grab a set of dumbbells (10-20 pounds). Come into plank position with feet a little bit wider than hip width apart and dumbbells under shoulders. Brace your core as you lift one dumbbell off the ground by bending at the shoulder. Keeping your arm along your side, bring the dumbbell to just beneath your chest.

Bring the weight back to the ground and switch sides. Continue alternating at a quick pace. Make sure to keep hips as still as possible and legs engaged the entire time.

Perform eight reps each side.

Sprints

Sprints are an excellent way to melt extra pounds and build lean muscle. This powerful exercise is a very efficient way to improve athletic performance and keep the entire body lean and strong.

Start in a lunge position with your back at a 45-degree angle, your weight shifted forward. Drive through your big toe to take bounding steps forward.

After about 10 yards, rest for 30 seconds before starting your next sprint. Quickly shift your hips forward to repeat the forward movement again.

Perform five sprints.

For optimal results, do this routine three times a week, and do each exercise three times through.

Have fun!

5 Basic Yoga Poses To Make You Feel Fantastic In 15 Minutes

The practice of yoga can do wonders for your overall mood, physique and peace of mind. With our fast-paced lives and crazy work schedules we rarely get to take time for ourselves to reboot. Fortunately, spending hours at an ashram or a week at a spa is not required. Yoga is the perfect practice to implement into your daily life, because you can experience its many benefits quickly. All it takes is 15 minutes a day for a sunnier disposition, heightened sex drive and a greater sense of well-being.

Here are five basic poses that will help you feel better in your own skin, and they don't take long if you want to include them in your daily routine!

Dolphin

1. Come into a straight-arm plank with wrists under shoulders and legs extended straight back. Keeping your hands in place, shift your hips up and back.

2. Point tailbone straight up to the ceiling, relax head and draw shoulders away from the ears. Press chest toward thighs, spread hands wide and begin to engage your core.

3. Hold for 10 deep breaths.

Warrior II

1. Stand with feet wider than hip-width. Turn right toes out and left toes inward at a 45-degree angle. Deeply bend right knee so thigh comes close to parallel with the ground. Keep left leg straight.

2. Extend arms directly out from shoulders and gaze over your right finger tips. Draw core in tight and stay low in the legs.

3. Hold for 10 deep breaths each side.

Triangle

1. Stand with feet wider than hip-width. Turn right toes out and left toes inward at a 45-degree angle. Keep both legs straight as your hinge at your hips toward the right leg. Draw your torso as far to the right as possible, maintaining length through your spine.

2. Place right hand above or below the knee and extend left arm directly above shoulder. Spin right hip forward and left hip back. Gaze toward the floor to stretch the neck.

3. Hold for 10 deep breaths each side.

Warrior III

1. Come into a lunge position with right foot forward (knee bent) and left foot back (straight leg). Hinge forward at your hips and bring torso close to parallel with the floor. At the same time, kick left leg up to hip-height, forming a straight line from the crown of your head to your toes.

2. Place both hands at heart center, draw belly button toward the spine and gaze a few inches in front of you.

3. Hold for 10 deep breaths each side.

Pigeon

1. Come into a downward dog (see pose #1) with tailbone pointing toward the ceiling and hands pressing into the floor. Lift right leg up to hip height, then gently swing it forward. Bend right knee and lower leg onto the mat.

2. Try to get your shin close to parallel with the front of the mat and always keep foot flexed. Left leg stays straight. Fall forward over right shin and rest hands or forehead on the mat.

3. Hold for 10 deep breaths each side.

*If your hips are very tight, please place a pillow or blanket under right hip to assist in this posture.

Namaste.

5 Ways To Stay Energized While Traveling This Memorial Day

Whether you travel often for work or are gearing up for a summer vacation, these simple (yet highly effective) tips will lower stress, improve performance, and enhance overall travel experience. You can implement all of them, or just try one or two of these tools—the strategies are designed to be easily integrated into any routine, no matter where in the world you are.

Utilize guided breathing.

Guided breathing improves our relaxation response, which is crucial to ease anxiety. It also improves REM cycles, allowing for deep restorative sleep (which is what we're all looking for on vacation, right?). Not to mention, guided breathing slows down the activity of beta brain waves, which are responsible for decision making, alertness, and attentiveness.

When we take five to 10 minutes for guided breathing, our brains produce more alpha, theta, and delta brain waves—waves responsible for deep relaxation. Plus, it increases melatonin production, which is an extremely powerful antioxidant responsible for regulating circadian rhythms and activating our immune system.

Below are two types of guided breathing you can try next time you travel (or even right now!). 

Abdominal Breathing

Benefit: Reduces stress and calms your nervous system

Begin to deepen your breathing by inhaling for five seconds and exhaling for five seconds. Bring your attention to your stomach. Inhale, pressing the belly out, and exhale, pulling the belly in. Inhale 5, 4, 3, 2, 1. Exhale 5, 4, 3, 2, 1. Continue at your own pace.

Energy Breathing

Benefit: Strengthens the nervous system, boosts the immune system, expands lung capacity

Sit nice and tall. Breathe deeply in through the nose; close the mouth, and make short continuous exhalations through the nose 20 times.

Repeat at your own pace.

*Note: This is a rapid and continuous breath.

Eat some honey at night.

Adding 1 to 2 tablespoons of honey to decaffeinated tea or hot water before bed helps our body naturally repair itself throughout the night. The liver is responsible for regulating sleep hormones, increasing fat metabolism, and lowering inflammation in the body—and our liver needs glycogen in order to do this and keep stress hormones (like cortisol) at bay. Honey restocks the liver selectively without digestive burden or spiking blood sugar and forms a stable supply of liver glycogen.

Honey also contributes to the release of melatonin, which is the hormone required for both the recovery and rebuilding of body tissues during rest. Melatonin is highly anti-cancer and absolutely necessary for healthy cells. Look for raw honey, or bring it with you during a trip.

Do a few planks.

Spending a few minutes doing planks will ignite your metabolism, improve circulation to the brain, and prepare the body and mind to reach peak performance. You'll feel an instant energy boost after doing them (something that's much-needed when traveling), and they can even improve your productivity.

Planks engage the transverse abdominis, rectus abdominis, obliques, and glutes. Plus, you don't need any extra space to do them—any space that fits your body will work!

Try putting your legs up a wall.

Legs up the wall stimulates your parasympathetic nervous system (the rest-and-digest system), which helps calm the body and mind and reduce stress and fatigue while stimulating circulation and lowering inflammation. This pose is a supportive inversion, which helps regulate blood sugar, stimulate digestion, and reduce fatigue.

Find a comfy spot to sit next to a wall, and then rest your legs against the wall. Stay for as long as it feels comfortable—I usually do 10 to 15 minutes.

Pack some superfood snacks!

Nothing keeps your energy up quite like a nutritious snack, so I always make sure to pack some whenever I'm traveling. That way, I'm never stranded without a healthy, delicious option. Here are some of my go-to's. 

Dark chocolate (70% and above) is made up of powerful antioxidants that fight free radicals, which are the culprit in premature aging. The polyphenols and flavonoids in dark chocolate are basically the cleanup crew in the cells—they boost the immune system, brighten our skin, strengthen our hair, and give us sustained energy.

Walnuts are high in omega-3 fatty acids, which protect the brain and improve cognitive health. Their high levels of antioxidants, vitamins, and minerals also improve mental alertness. Did I mention they protect us from inflammation? Yeah, they're a powerhouse, to say the least. 

Raspberries and blueberries are another excellent source of antioxidants—meaning they fight oxidative stress and boost our immune system when we travel (ever gotten sick after a long flight? The worst). Raspberries are also high in water content, making them the perfect snack for staying hydrated on the road.

Macadamia nuts are one of the only food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that may speed up your metabolism, thus reducing the body's ability to store fat). They contain both soluble and insoluble dietary fiber, so they help you feel full while also removing toxins from the body and assisting in proper digestion. And believe it or not, they're high in copper, which helps with the utilization of iron and aids in the functioning and protection of the thyroid. Throw some in a Stasher bag for a delicious, crunchy midflight snack.

Eat, Move & Think Like A Rockstar!

Looking like a rockstar means combining a fit physique with unmatched confidence and a strong presence. Those qualities are inspiring and definitely attainable! A killer fitness routine, conscious eating and a positive mindset are key.

Follow my workout, nutrition tips and positive affirmations and you'll be well on your way to looking like a rockstar!

Fitness

This high-intensity workout is designed to sculpt the entire body, improve power output and strength as well as improve coordination and balance. These moves will burn calories in a short amount of time and keep the body burning fat well after your workout.

Perform each exercise for 30 seconds as fast as possible. Rest for 15 seconds and then perform the next exercise. Once you have completed the entire routine, repeat two more times. Try to incorporate this workout into your schedule 3-4 times a week.

Kettle Bell Swings

1. Hold a kettlebell in both hands with feet hip-width apart. Draw shoulder blades together and engage the core. Slightly bend both knees and shift hips back. Your torso will come close to parallel with the ground. Keep your back straight the entire time.

2. Deeply engage your glutes to swing your hips forward and come back up to standing. The power coming from your glutes will help swing the kettlebell forward up to shoulder height. Once the kettlebell reaches shoulder height, quickly drop it back down between the legs, pushing your hips back and slightly bending the knees. Repeat the entire movement.

3. Perform as many reps as possible in 30 seconds.

Kettle Bell Squat to Press

1. Stand with feet hip-width apart. Hold kettlebell at your chest, draw your shoulder blades back and engage the core. Keep chest up the entire time. Deeply bend both knees and shift your hips back, like you're sitting in a chair. Your thighs will come close to parallel with the ground.

2. Explosively push down through both feet to come back up to standing and press the kettlebell directly overhead. Draw your shoulders away from the ears and extend your arms straight. Return to the center and repeat the movement.

3. Perform as many reps as possible in 30 seconds.

Kettle Bell Row

1. Stand with your feet hip-width apart holding the kettlebell in your right hand. Deeply bend both knees and shift your hips back until your torso is close to parallel with the ground. Strongly engage the glutes and lift your chest.

2. Bend your right elbow and lift the kettlebell up to shoulder height. Keep your elbow close to your torso. Engage the upper back and core the entire time.

3. Perform as many reps as possible for 30 seconds on each side.

Kettle Bell Press

1. Lie flat on your back, holding the kettlebell in front of your chest. Bend your knees and press your lower back into the mat. Draw your shoulder blades together and deeply engage the core. Press the kettlebell directly above the chest, extending the arms straight.

2. Lower the kettlebell down to hover over the chest at a controlled pace. Repeat the movement.

3. Perform as many reps as possible for 30 seconds.

Nutrition

Cut out the carbs for two weeks. Instead of eating carbs (even the healthy ones) substitute healthy fats (avocado, nuts, coconut oil) and sustainably raised protein products (like cage-free eggs, grass fed beef, etc.) instead. You will notice major changes in your body in just two weeks!

Postive Affirmations

Spend five minutes in the morning, before your day begins, sitting in a comfortable, meditative space. Begin to take deep breathes. Repeat one of these affirmations (or a chosen affirmation) each day. Say them out loud (the louder the better) and repeat as many times as you’d like. Your mindset will begin to alter and you’ll begin to feel more confident, powerful and limitless!

I am powerful beyond measure.

My actions can change the world.

I am the best person having the best day!

Love. Love. Love.

I have no limits. I am strong, beautiful and unstoppable.

This Is Why Everyone Should Strength Train At Least Once A Week

I used to subscribe to the notion that strength training was going to make me "bulky." Little did I know I was missing out on one of the best ways to tone up, ignite my metabolism, and improve my posture.

As soon as I incorporated at least one day of total body strength training per week, I quickly noticed a difference in my shape and in the way I carry myself. (Yes, even once a week can have an impact!) I saw physical results, like a tighter physique and increased strength, but even more so, I reaped psychological benefits. I feel better mentally and physically than I ever have, and that's, in part, thanks to strength training.

Here are the top reasons you (and everyone you know) should strength train, too.

Strength training elevates your metabolism

Strength training raises excess post oxygen consumption (EPOC). This is important to all of us since this process can raise your metabolism for up to 24 hours after your workout concludes. This change allows the body to burn fat more efficiently throughout the day while securing sustained energy. Additionally, lean muscle improves posture, sculpts the physique, and protects our bones.

It can help you beat your sugar cravings

Another big advantage of working out with weights is improving glucose metabolism. Strength training boosts the number of proteins that take glucose out of the blood and transport it into the skeletal muscle. This gives the muscles more energy and lowers overall blood-glucose levels. The body's insulin response will be lowered, which limits rapid blood sugar spikes. Not only is this important for beating cravings, but it also keeps our bodies from holding on to unnecessary fat.

Sitting all day? Strength training reduces the negative effects

A strong foundation (aka a strong body) helps take pressure off the joints. When we sit for long periods of time, we lose activation in our core and glutes. This leads to added pressure in places like the lower back. In order to avoid this issue, it is incredibly beneficial (and imperative) to strengthen these muscle groups—that way these muscles can support the body at all times, even in passive situations. 

So if you haven't given strength training a try, you now have three solid reasons to get started. Grab a friend, grab some weights, and watch your life and body change before your eyes.

4 Ways That Fasting For 16 Hours Has Improved My Fitness

While there are plenty of approaches to nutrition that will result in weight loss, there aren’t many that can improve your physical performance, cognitive function and workout recovery all at the same time. I have tried many different types of diets and lifestyle changes in an attempt to feel and perform at my best, but nothing has worked better than sticking to an eight-hour eating window—aka intermittent fasting.

Believe it or not, we have the ability to change the chemistry of our cells to create the cleanest energy, rapid repair, and better physical and mental outcomes. The best possible way to do this is, I’ve found, is fasting for 16 hours. It allows the body and mind to go into rapid cellular cleanup mode, and shifts the body from burning glucose (sugar) for fuel to burning ketones (fat), resulting in long-lasting energy. This process dramatically changes our performance during our workouts as well as our physique. Here are some of the benefits I’ve reaped by intermittent fasting (that you can experience too!).

I have more energy than ever

In order for us to reach our potential during our workouts and workdays, we need to calibrate energy from the cleanest source possible. For the body and mind this is ATP (an energy molecule), since it’s converted much more efficiently in the body than glucose (sugar). In order to use ATP instead of glucose, we have to give our mitochondria a break from constantly being taxed by digestion and stress.

Intermittent fasting has totally changed my energy levels, from the second I wake up until the moment I go to sleep. Like I said, fasting for 16 hours gives my cells a break— which means I have more energy during my workouts without that fatigue-like crash afterward (or even at the end of my day). If you feel like you’re not able to give it your all during a workout or you really feel that afternoon slump, fasting is likely a good option for you.

I recover faster from my workouts

Inflammation can be a positive byproduct of exercise, allowing for muscular adaptations to take place. But if it becomes chronic, typically from stress, sugar, and environmental toxins, inflammation can create issues. This type of inflammation hinders our performance during a workout, as well as the results.

Intermittent fasting efficiently clears waste and toxins from the cells, allowing for a dramatic reduction in inflammation. This means you’ll spend less time feeling sore and fatigued and more time feeling energized and ready for more. And who doesn’t want that, right?

It’s enhanced my physique- and given me lasting results

As I mentioned, intermittent fasting can speed weight loss by burning the body’s fat stores for fuel—a process called ketosis. During the 16-hour fast, the body burns through the glycogen in the liver, which elevates our metabolic rate. According to a study from the American Journal of Clinical Nutrition, subjects who ate the same number of calories as they would in a normal day—but in a smaller window of time—had a “significant modification of body composition, including reductions in fat mass.” Pretty crazy, right? 

Also, intermittent fasting boosts irisin—a molecule that makes our white fat cells behave like brown fat cells. This is important because brown fat cells protect the organs while white fat cells accumulate around the stomach, thighs and hips. The more we can activate brown fat cells the better—and the longer our physique and health benefits will last.

My sleep improved immensely

Lastly, intermittent fasting helps to balance cortisol (a stress hormone). Cortisol is supposed to rise and fall throughout the day, eventually coming down at night. Due to our action-packed lifestyles, cortisol tends to stay high all the way through the evening. This has negative consequences on our hormone balance and sleep patterns. (Insomnia, anyone?)

When cortisol is high, it tends to pull from the thyroid and our estrogen and testosterone stores, which can cause our metabolism to slow down. Additionally, high cortisol interrupts the body’s natural production of melatonin. This means we’ll have issues falling asleep, and we won’t get any of the deep sleep necessary to repair our bodies after a long workout (or even a particularly tough day). Fasting for 16 hours balances my cortisol, and now I never have these issues!

Ready to start crushing your fitness goals and have more energy? Check out mbg’s guide to intermittent fasting or if you’re a morning workout person, read more about how to make IF work for you.

This One Exercise Will Strengthen Your Core — STAT

Planks are one of the most effective exercises out there. They can ignite your metabolism, improve circulation to the brain, and help the body and mind reach peak performance. That said, many people do them incorrectly or do the same type of plank over and over again—and really, where's the fun in that?

That's why I designed this four-minute plank routine that you can do anywhere and everywhere—it requires no space, and if you do it often enough, your core will be solid in no time.

Why we should all do planks

Planks engage the transverse abdominis, rectus abdominis, obliques, and glutes. This is important because each muscle group serves a different purpose, and together they protect your body from injury.

The transverse abdominis increases abdominal pressure so you can lift more weight, which is needed to increase your strength. The rectus abdominis improves performance in sports that require jumping, while the obliques are responsible for side-bending and waist-twisting moves. The glutes take pressure off the back and reduces risk of injury (looking at you, folks with lower-back pain). Any type of plank will boost energy and improve productivity—and in this quick workout, I give you four different plank variations to try.

The 4-minute plank workout

The workout is simple: Do four different types of planks in four minutes. I've varied the types of planks included and explained what proper form looks like for each of them.

The circuit looks like this:

• 1 minute regular forearm plank

• 1 minute side plank (30 seconds on right, 30 seconds on left)

• 1 minute straight-arm plank

• 1 minute straight-arm plank with shoulder touches

Never done these before? Check out my step-by-step instructions for how to do each below!

Forearm Plank

• Come onto your forearms with legs extended straight back.

• Clasp hands and bring elbows directly under your shoulders.

• Come up onto the balls of your feet, forming a straight line from head to heels.

• Draw belly button toward your spine. Engage quads and glutes the entire time.

• Hold for 60 seconds.

Side Plank

• Come onto your right forearm with elbow under shoulder and feet stacked.

• Lift your hips as high you can, forming a straight line from head to heels.

• Extend your left arm directly over shoulder, and press right hand into the mat.

• Keep core engaged the entire time.

• Hold for 30 seconds on each side.

Straight-Arm Plank

• Place your hands under your shoulders and come up onto the balls of your feet.

• Keep your arms fully extended, and gaze toward the floor.

• Squeeze your shoulder blades together and draw your belly button toward your spine.

• Keep your quads and glutes engaged the entire time.

• Hold for 60 seconds.

Straight-Arm Plank With Shoulder Touch

*This is the same as the straight-arm plank above, just adding alternating shoulder touches!

• Place your hands under your shoulders and come up onto the balls of your feet.

• Bring your feet wider than mat width.

• Keep your arms extended straight, and gaze toward the floor.

• While keeping your hips still, bring your right hand up to touch left shoulder.

• Return to center, and bring left hand up to touch right shoulder.

• Continue to alternate, keeping your torso and legs as still as possible.

• Do this for 60 seconds straight.

Shifting Brain Chemistry with BDNF

BDNF: Brain-Derived Neurotrophic Factor

Regular exercise can actually shift our brain chemistry. Research from Harvard Medical School suggests that exercising moderately and regularly stimulates brain regions involved in memory function to release a chemical called brain-derived neurotrophic factor (BDNF). BDNF keeps our billions of neurons (brain cells) strong. When the brain releases BDNF, it turns specific genes on that grow new brain cells and promote new neural pathways. BDNF also improves our current brain cells during this process. 

Benefits of increasing BDNF with regular exercise:

• Increases brain plasticity: BDNF protects brain cells when facing damage and stress.

• Eases depression: Neural pathways become more flexible, allowing the brain to handle shifts instead of shutting down.

• Improves sleep: Increasing slow brain waves, such as theta and delta will greatly improve deep stages of sleep. Increased BDNF can stimulate these brain waves.  

Additional ways to increase BDNF include; deep sleep, meditation, sunlight, and polyphenols found in blueberries.

What blocks BDNF:

• Stress- physical, mental or environmental 

• Sugar- processed foods and sweeteners

• Social Isolation 

Spices

Spices are nature’s medicine with a variety of powerful properties to protect the brain and body. I used to feel intimidated by using spices in my diet. It always seemed like I need to be cooking something elaborate to incorporate them. I have since found the variety of ways to integrate them easily, while experiencing many of their benefits. 

Ginger

One compound found in ginger, 6-gingerol, increases activity of acetylcholine, a neurotransmitter that plays an important role in learning and memory. Ginger also reduces inflammation and minimizes MSG neurotoxicity. By minimizing the effect, the brain neurotransmitters dopamine and serotonin will function optimally. This is important for feelings of positivity, increased mental focus and alertness. 

How to use: combine ½ ginger root or 2 tbsp ginger powder in hot water with 1 tsp honey and squeeze of an entire lemon. Let sit for 5-minutes and enjoy. 

Sage

Contains compounds that prevent the breakdown of acetylcholine, which is a neurotransmitter involved in learning and memory. The active ingredients in sage also have antioxidant and anti-inflammatory effects. This is crucial to neurons and other brain cells as well as important for the reduction of plaque-forming effects from high inflammation in the body.  

How to use: Combine 1 tbsp sage with ¼ cup melted butter or olive oil. Pour over chicken, eggs or pasta. 

Cinnamon

Packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process. Cinnamon lowers inflammation in the brain and is known to have an anti-diabetic effect. It helps lower blood sugar levels and also can improve sensitivity to the hormone insulin, which is the vital hormone needed for keeping blood sugar levels balanced.

How to use: Combine one cinnamon clove with hot water and ¼ cup cream. Let steep for 5-minutes. Enjoy afternoon latte. 

When it comes to getting more done in less time, there are a number of strategies that can accelerate the process without feeling burnt out by the end of the day. However, just like a scattered day with too much to do, it can be counterintuitive to put too many productivity hacks in place. For the purpose of simplification, we are going to hone in on just two ways to transform your work day. By implementing any of these, you will experience a noticeable shift in mental clarity and a stronger ability to get more done in a day. 

Shift Your Timing 

The circadian rhythm (body’s internal clock) releases hormones at specific periods during the day that allow us to be alert and energized early in the day and calm before bed. The sleep wake cycle governs important functions of the brain and body that will affect our productivity levels. For example, we release cortisol and adrenaline in the morning to accomplish daily tasks and melatonin at night to put us into sleep stages. 

If possible, plan your high level tasks for a specific period of time in the morning hours and wait to do low level tasks, such as emails and social media later in the day. Studies conducted by Chronobiology International suggest that cognitive abilities tend to peak during the late morning hours. Concentration levels tend to dip between noon and 4 p.m. and after meals. It can be very beneficial for productivity to fast in the morning and accomplish the top tasks. 

Take Microbreaks

A microbreak is simply a very short time in which you take a break from focusing on a specific task. This can be a 1-minute interval when you stand up from your desk, walk, breath and sit back down.  The Journal of Environmental Psychology found that microbreaks can improve your ability to concentrate, reduce workplace stress, increase your happiness about your job, and even help you avoid common desk injuries. 

Researchers at Florida State University have found elite performers (athletes, chess players, musicians, etc.) who work in intervals of no more than 90 minutes are more productive than those who work 90 minutes-plus. If possible, stand up and take a 1-minute microbreak every 90 minutes. 

Weight Management: Balancing the Beautiful You

Weight Management 

I have always steered away from the “weight loss” concept. It has been my firm belief that as long as one feels good and is internally healthy, there’s no reason to have to aim for a certain number on the scale. I still stand by that notion, however, this week I will spotlight the idea of focusing on one’s weight since it can specifically protect from serious illness.

It is clear that excess weight creates susceptibility to the immune system. One specific reason is adipose tissue. Several medical studies state, “Adipose tissue- the fat accumulated by the body- is itself biologically active, causing metabolic changes and abnormalities. Adipose promotes a state of chronic low grade inflammation in the body, even without an infection.” 

The time is now to fiercely protect our weight. Weight loss has been trending in the wellness industry for years, but now it is imperative. The Journal of Brain, Behavior and Immunity reported that moderate exercise reduces the odds of an individual, infected with a virus, being hospitalized.

Since many of us are motivated by competition- with ourselves or others- I thought it would be fun and effective to put a challenge into play. Each day you can receive up to 5 points. Each activity is worth a point. The entire challenge takes less than 30-minutes. You can break it up throughout the day or do it all at once. Aim for 5 points a day. It can be done from anywhere. 

GSO Fitness Challenge 

• 15-minutes of cardio of your choosing or strength training- keep up the intensity for 15 minutes. It should be challenging for the entire session. 

• 10-minutes of walking outdoors- no phones to receive the full benefits for stress reduction 

• 2-minutes of planks- break it up however you’d like 

• 50 jumping jacks or squats 

I have found this challenge to be motivating to do with both my mom and aunt. If there’s anyone who can join you in this, get them involved. You can also keep each other accountable via text or email by reporting in on your points at the end of the day. Go get em!!

Reduce Sugar Consumption:

Aside from committing to regular, moderate exercise, focusing on lowering our inflammation is another great strategy to manage our weight. One of the first ways in which we may lower our inflammation is, unsurprisingly, to reduce our sugar consumption. Consuming sugar found in processed foods, fruit juices, baked goods and sodas creates a constant state of high Inflammation in the body. This type of inflammation wreaks havoc on just about everything, including the microbiome and the brain. This hinders the production of the feel-good hormones (serotonin) and depletes the microbiome of beneficial bacteria.

The result is an acidic environment where cancer cells thrive as well as a constant state of elevated blood sugar. High blood sugar levels cause the body to produce molecules called advanced glycation end products, or AGEs. These are destructive molecules that trigger inflammation (it’s a vicious cycle).

When blood sugar is high, cells become insulin resistant. This means they refuse to accept insulin and its cargo of sugar. As a result, the sugar gets stored as visceral fat. Visceral fat, in addition to causing physical issues, creates even more pro-inflammatory chemicals.

Here are some top strategies to reduce sugar consumption

• Swap out the soda (instead try bubbly water or tea)

• Balance your carb intake with lean protein

• Be wary of “sugar-free” foods & read the label! Often times companies will replace sugars with artificial sweeteners that are worse. Having some sugar is okay, so long as its in moderation.

• Reduce sugar in cooking recipes and substitute with different spices to maintain flavor.

• Opt for snacks with natural sugars rather than artificial (for ex: choosing an apple over a chocolate bar)

Time to Level Up

I hope you are enjoying the noticeable shift in energy with the season. Warmer weather, longer days, travel starting to open up…we are officially moving in an exciting direction! With beach season right around the corner, let’s get a head start on the core conditioning. This week, we will focus on our core for more reasons than just vanity (although toning and tightening is always a nice added benefit). 

The top 5 reasons to incorporate core conditioning into your daily routine: 

1. Reduce the risk of injury:

A strong core gives the body the ability to perform movements in all planes of motion. In order to perform daily activities, sports or even lifting kids without pain, it's essential to have a strong core. By strengthening the abdominals and hips, the body naturally can protect the spine. This takes pressure off the low back and negates the effects of sitting all day. 

2. Improve posture:

A strong core translates to an upright body. You'll stand taller and be less likely to hunch over with a strong foundation. The muscles in the core support the spine, lower trapezius and glutes – all contributing to great posture.

3. Workout anywhere:

Core workouts such as planks are a great go-to move while working from home or traveling. You don't need any equipment or much space, and if you're short on time, you can still get an amazing workout in just a few minutes. 

4. Improve balance:

A solid core increases stability in the entire body. It's essential for balance and coordination. If the core is weak, it'll be much more difficult to find equilibrium. There's a reason yogis have great balance — their core supports every movement they perform and keeps them in alignment.

5. Tone and tighten the stomach:

Core exercises are targeted and allow you to see definition in a short period of time. Strong abs will not only benefit overall wellbeing, but will be evident in the physique. 

I am thrilled to share new workouts that can be done in less than 10-minutes, while working from home. The routines below specifically target the core and glutes. I have also included an overall mobility workout that will negate the effects of sitting. You can stack the workouts to do back to back, or simply incorporate one each day. Each routine can be done in the comfort of your own home with no equipment, and open to all levels. 

8-Minute Core Conditioning #1

https://www.dropbox.com/s/u5xvzagdht27t7c/GSO%20VIDEO%20%231.mp4?dl=0

8-Minute Core Conditioning #2

https://www.dropbox.com/s/6a0uh7md5nezbcj/GSO%20VIDEO%20%232.mp4?dl=0 

10-Minute Glutes Workout 

https://www.dropbox.com/s/xxid9lirsd3y5oa/GSO%20VIDEO%20%233.mp4?dl=0 

10-Minute Mobility Series 

https://www.dropbox.com/s/jqrj8i5yczl4wf0/GSO%20VIDEO%20%234.mp4?dl=0 

The top 5 abs power picks to speed fat burning

1. Avocados 

• Avocados provide 66% of daily vitamin requirements of vitamin K. This nutrient is essential to help regulate sugar metabolism and insulin sensitivity. Avocados also provide an array of vitamins, minerals, and phytonutrients essential for healthy weight management, including 14 grams of fiber, keeping hunger at bay.  

• High in monounsaturated fat may, which helps to prevent body fat distribution around the belly by down-regulating the expression of certain fat genes. 

• High in antioxidants that can help neutralize free radicals for a variety of health benefits and crucial to metabolism and weight management. When cell function is out of balance due to free radical scavengers, metabolism runs less efficiently and the body holds onto fat. 

1. Macadamia Nuts 

• Macadamia nuts are one of the only food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat). 

• Contains both soluble and insoluble dietary fiber, which helps you feel full while removing toxins from the body and assisting in proper digestion. 

• High in copper, which helps with the utilization of iron and aids in the functioning and protection of the thyroid (very important for proper weight management)

1. Dark Chocolate 

• Dark chocolate contains healthy monounsaturated fatty acids, which help speed up metabolism. A study from the University of California, San Diego found that adults who ate chocolate more frequently had lower BMIs than those who didn't eat much chocolate.  

• High in flavanols, which are plant-based nutrients that not only lower inflammation but can have a positive effect on the waistline. These powerful nutrients help lower blood sugar and decrease body fat. 

• Eating dark chocolate increases serotonin and endorphin levels in the brain, which helps lower stress levels. This is crucial for a slim stomach since high cortisol (stress hormone) stores abdominal fat. 

1. Berries (blueberries, raspberries and blackberries) 

• High in fiber, which helps the body feel full longer as well as absorb fewer calories from other foods. The fiber traps food particles and shuttles them out of the system before they're fully digested. 

• High in antioxidants which among many other benefits improve blood flow. This is beneficial for defined muscles in the stomach. Improved blood flow can help muscles contract more efficiently, which leads to more profound results.

• Low sugar and low calorie food with high levels of vitamin C, potassium and powerful antioxidants. These compounds fight free radicals, which lowers inflammation. High inflammation can have the appearance of weight gain. 

1. Cucumbers

• High in flavonoid antioxidant quercetin, which reduces swelling.  

• High water content of 96%, which flushes out the body’s toxins and prevents bloating.  

• Support the digestive tract by removing accumulated toxins and waste materials from the blood and gut. 

• Natural diuretic food, which helps speed up the process of carrying out toxins and waste.

Happy & Healthy: A Dynamic Duo

Elevate Fat Burning 

Transitioning into the hustle and bustle of Spring, it can be easy to get out of our nutritional and physical routines. While the sun begins to peak out more and more, we are going to have more fun social events just to get together and have a little more fun! Happy hours, birthdays, dinner parties… There are plenty of delicious options at events, but not all are conducive to our wellbeing goals. I have found a few tricks that work really well for social events that allow for indulgence without hindering goals. Just remember, you can do both and implement strategies that contribute to your happiness as well as your health!

• Pack Snacks: By having healthy options on hand, you will satisfy cravings without having to resort to the packaged foods available on the plane or at a lengthy conference. A few of my go-to’s include: dark chocolate, macadamia nuts, pumpkin seeds, roasted chickpeas, and vanilla collagen protein to add to hot water. 

• Smart Pairs for Cocktail Hour: Mixed cocktails and wine can raise blood sugar, causing the body to hold onto fat. One way to keep metabolism high and avoid this sugar spike during cocktails is by consuming healthy fats. Enjoy olives, nuts, hard cheeses and hummus when happy hour hits. 

While there are a number of elements that can interrupt concentration or have a negative effect on mood, there’s one factor that can be detrimental… lack of sleep. We have all been there. The poor night’s sleep that leads to a rough day. I find that my sleep is the most impacted when on the road. The evening events typically run late, and I have a hard time resting when it concludes. 

The lack of deep sleep can lead to an imbalance of hunger hormones, and stimulate poor cravings and low satisfaction. Additionally, deep sleep creates the ultimate repair. The brain expands and cerebral spinal fluid flushes through the brain, clearing toxins and imprinting new information from the day. 

Below are a few ways to stimulate deep sleep while on the road:

• Take a hot shower: The core temperature needs to drop by two degrees in order to get into a deep stage of sleep. By taking a hot shower, the blood moves to the surface of the skin and away from the court. This has an immediate relaxing effect on the nervous system. 

• Lie with legs up the wall: This is my number one technique when traveling. Whether before bed, in between events or just off the plane; lying with the legs up the wall resets the circulation to the heart, improves the relaxation response and can negate the effects of sitting. It has the benefits of an inversion posture from a yoga practice without having to do a handstand. 

• Workout in the morning: Movement early in the day has a direct effect on the circadian rhythm. The body releases endorphins in the morning after a workout to elevate mood and increase energy. The workout sets the body up to release melatonin in the evening, naturally made by the body, to increase deep stages of sleep. 

Nora’s Naturals

After traveling or attending an event, it can be very beneficial to reset the system with home cooked food. The processed oils that are prevalent in take-out/restaurant foods as well as packaged snacks increase inflammation in the system. Try a few of these recipes that are high in quality fats and polyphenols, powerful compounds to lower inflammation. 

We are thrilled to launch the offerings below at the St. Regis Punta Mita!

The Beauty Booster: Turmeric Coconut Bites

Benefit: Increases elasticity in skin by blocking the damaging enzyme elastase, and prevents UV damage by fighting free radicals. 

I N G R E D I E N T S : 

• 1 tsp ground turmeric 

• 1/2 tsp ground cinnamon 

• 1 Tbsp unsweetened cocoa 

• 1/2 cup walnuts 

• 1 cup 8 pitted medjool dates, roughly chopped 

• 1/2 cup unsweetened shredded coconut

I N S T R U C T I O N S :

Blend, form into balls, chill & serve!

The Energy Enhancer: Matcha Granola Bars 

Star Ingredient: Matcha green tea 

Benefit: High in polyphenols, which act as the cleanup crew for the body-balances blood sugar, fights free radicals, slows down aging process and cleanses the liver. 

I N G R E D I E N T S : 

• 2 cups rolled oats

• 1 1/2 cups unsweetened puffed rice cereal (rice, millet, quinoa etc.) 

• 1/2 cup dried fruit (raisins, dates, figs, prunes), roughly chopped 

• 1 to 1 1/2 Tbsp matcha green tea powder

• 1/4 tsp flaky sea salt 

• 1 cup pumpkin seeds 

• 1/3 cup honey

• 3 Tbsp maple syrup 

• 1/2 cup tahini 

• 2 Tbsp coconut oil 

I N S T R U C T I O N S : 

Bake at 350 for 15 minutes 

The Social Shift Back

It has been a long run of virtual meetings and events. The ability to come back together in person is thrilling. I just returned from Mexico City where I had the opportunity to meet with a few of the Marriott International team members. It was really awesome being able to share creative ideas in person, and experience their beautiful culture (and unbelievable food!). 

The trip reminded me of the power of human connection and the influence it has on happiness, productivity and motivation. I left feeling inspired to create again, a feeling I have not had in a while. I did not realize the toll the virtual setup was taking on my creativity and motivation, and the significance that in-person work has on the psyche. 

This week I will be honing in on a theme of travel/in-person experiences. In addition to the joy that comes with these new routines, it can also be a challenge to transition. I know I forgot how to be social, reinvigorate my energy on the road and stick to healthy habits. I have put together several strategies designed to enhance in-person experiences and create healthy routines while on the go!

After two years of screen time, my ability to be relaxed and personable in a social setting with new contacts had suffered. At the start of the trip, my anxiety was high and I could not recall a proper question to ask.

I realized I needed to prep my energy before entering into the new social experiences. These techniques made all the difference for me, and I began to feel the true excitement that comes from being in a stimulating environment. 

Shift Brain Chemistry 

The amygdala is the part of the brain that senses fear. It can become overactive when the mind senses instability. Social experiences can be representative of unknown circumstances and create an underlying sense of anxiety. In order to calm the mind and lower the activity of the amygdala, it can be very beneficial to do a breathing exercise before walking into any new experience. The simple technique below can be implemented in less than five minutes, and has a direct effect on the autonomic nervous system: 

1. Sit up tall with shoulders stacked over hips and feet flat on the floor. 

2. Close your eyes and take a deep breath through your nose, slowly exhale through the mouth. 

3. Inhale through the nose for a count of four. Exhale through the mouth for a count of 8. Set a timer for 3-5 minutes and repeat the pattern. 

Calm the Nervous System 

The vagus nerve is the most influential nerve in the parasympathetic nervous system (calm, focused, repairative system). The stimulation of the vagus nerve has a direct effect on our emotional control within the limbic system, as well as lowering heart rate and calming the stress response. There are several easy ways to stimulate the vagus nerve. Choose from any of the following before stepping into a social situation. 

• Get Cold: Take a cold shower or rub an ice cube across the face and neck. You can also do this with a frozen jade roller to avoid makeup coming off or getting wet in the midst of a busy day. 

• Diaphragmatic Breathing: Shift the breath from the chest to the diaphragm. Place your hands on the rib cage and breathe in deeply, feeling the ribs expand, exhale feeling the ribs contract. Repeat this process for five to ten deep breaths. 

• Tech-Free Time: Take a 15 minute walk outdoors with no technology. 

Ignite Creative Thought 

Social situations can require additional creative ideas and inspired thinking. There are a few ways to activate both the right and left hemispheres of the brain prior to any experience. 

• Right and Left Writing: Write down five questions with the dominant hand, these can be any questions you’d like. Answer each question with the non-dominant hand. The left side of the body is activated by the right hemisphere of the brain and vice versa. 

• Cross Patterns: Stand tall and place all the weight on your right foot while you lift the left leg up. Touch the left leg with the right hand and repeat the pattern on the other side (tapping one knee and then the other). This technique strengthens the bridge between the right and left hemispheres of your brain, which allows electrical impulses and information to pass freely between the two. This helps with not only physical coordination, but thinking-based activities like learning a language, reading, and focusing. According to neurophysiologist Dr. Carla Hannaford, "Cross-lateral movements activate both hemispheres [of the brain] in a balanced way ... the corpus callosum orchestrating these processes between the two hemispheres becomes more highly developed."

Top Tips to Reduce Inflammation

Excess inflammation can cause major issues in our body and may destroy our efforts toward beautiful skin and a fit physique. Our 24-7 workweeks, lack of sleep and high stress levels can dramatically raise inflammation in the body and leave us looking and feeling completely worn out. No matter how many products we use to improve our appearance or what types of workouts we accomplish, we'll never fully look our best if we don't take care of what is going on inside the body. 

Inflammation is part of the body's immune response and it's initially beneficial in the healing process. It helps heal wounds and protects the body from environmental factors. Additionally, an inflammatory response takes place during exercise to help the body adapt. These issues come into play when we are over taxed and acute inflammation (healthy, necessary) leads to chronic inflammation (where all the problems take place).

Chronic inflammation comes about from our lifestyle. If we over exercise, over eat, get lack of sleep and live a stressful life, we most likely have excess inflammation. This alone could be sabotaging our health goals.  Thankfully, there are a number of ways to reduce and manage inflammation at a healthy level. Check out my top tips below!

Consume Ginger and Turmeric

These ancient herbs have been shown to place a significant role in lowering inflammation. I try to incorporate these ingredients into my meals as much as possible. They are great in stirfrys, roasted veggies and soups.

Fish Oil

Load up on Omega 3’s. “Scientists form Ohio State University Center for Clinical and Translational Science reported on a study in the journal Brain, Behavior and Immunity that the daily consumption of fish oil, omega-3 reduced both inflammation and anxiety in a group of young healthy people.” – Medical News Today

Get 8 Hours of Sleep

A good night’s rest has been stressed over and over again, but there is actually a chemical response happening inside the body that is important for reducing inflammation. “A new study in the journal Sleep shows that sleep duration is associated with changes in the levels of specific cytokines that are important in regulating inflammation. The results suggest that inflammation may be the pathway linking extreme sleep durations to an increased risk for disease.” – Science Daily

Don’t Over Exercise

I am 100% guilty of this! I always think it is better to do more than less but definitely not in this case. We have to give our body time to recover in order to see beneficial gains and reduce the inflammation that comes from exercise. Try to switch up the workouts everyday so you are not taxing the same muscles, and be sure to take days off. I know it’s hard but worth it!

Get Cold

Applying ice or sitting in cold water causes inflammation to go down. If you are applying ice, be sure to put a wrap or towel underneath to avoid ice burn. I force myself to sit in cold water for 20-minutes. It is brutal but it works wonders. 

Meditate

This ancient practice has major benefits for reduces cortisol levels. Even if it's just a few minute of deep breathing, you will begin to change your overall state and significantly reduce stress. The practice of becoming present and deepening your breath calms the mind while reducing inflammation in the body. Start with 5-minutes a day and work your way up.

Hold a few yoga poses

Meditation and yoga go hand in hand. The deep breathing combined with yoga postures boosts seratonin, reduces pressure on the joints, improves confidence and lower inflammation. 

Reset and Rejuvenate

February has absolutely flown by and now we are almost nearing mid-March! I keep asking myself at the end of each day, where has the time gone? In all honestly, these months have been filled both with many challenges and opportunities. I am grateful for it all.

As we begin our Friday and step into another beloved weekend, today I ask you to pause, read through today’s blog, and apply these tips below to make sure that you are adequately resetting and rejuvenating to give you that balance of being on the grind and de-stressing! Enjoy :)

Scattered Thoughts

Why it happens

The central nervous system is in charge of the fight or flight response, making sure the body and mind can react quickly to a dangerous/stressful situation. When these situations arise, the hypothalamus in the brain tells the adrenal glands to release the hormones adrenaline and cortisol. These hormones increase heartbeat and send blood to places that need to respond like the muscles, brain and heart. 

When the perceived stress is gone, the central nervous system should return to normal. Unfortunately, the microstressors we have throughout the day (pings on the phone, notifications of social media, news headlines) hinder the nervous system to return back to a homeostatic state. This causes the body to constantly be fatiguing the adrenal glands, depleting oxygen to the brain and creating an inability to focus. 

What to Do 

You can reverse that cycle by using a strategy called “affect labeling” to help activate clear thinking and control, reducing the activation of negative emotions related to stress. A study conducted by the psychiatric department in the Perelman School of Medicine found a key strategy to reducing brain fog is mindfulness, taking a moment to be aware of surroundings to reduce stress levels.

“In times of high stress, people are often thinking ahead and worried about the future, or worried about something bad that happened in the past. Mindfulness can pull on the prefrontal cortex — the region of the brain in charge of executive functioning — which can reduce emotional activation in the limbic system and help you stay calm and in the moment.” - Lily Brown, PhD, Professor of Psychology in Psychiatry

Morning Mindful Moments
For the next ten days, take the first five minutes of each morning to perform the following:

• Breath: Inhale for 4 counts, exhale for 8. Repeat for two minutes. 

• Write: Jot down three simple things you are grateful for. 

• Move: Spend two minutes moving. Plank, squats, yoga, jumping jacks, dance – any kind of movement. 

Nora’s Naturals 

Superfood Bowls 

One simple way to support energy while working from home is a consistently healthy lunch. When we are back to back on Zooms, it is next to impossible to even think about preparing anything to eat. 

This usually leads to grabbing something easy (usually in a package) and going on with the day. Unfortunately, the packaged foods not only spike blood sugar and cause us to hold onto fat, but can actually raise cortisol (stress hormone). 

A quick and easy way to ensure we are fueled throughout the work day is to prepare the makings of superfood bowls on a Sunday, and have it ready to go for the week. Five minutes of assembly and then on with the workday. 

I have listed wonderful bases, toppings and dressings to create a delicious bowl.  Mix and match to create your preferred bowl!

BASE 

• Arugula, kale or spinach 

• White or brown rice

• Quinoa 

• Couscous 

• Black beans

TOPPINGS

• Sweet potato 

• Avocado 

• Grilled chicken, steak or shrimp 

• Nuts and seeds 

• Roasted veggies 

DRESSINGS/SAUCES

• Olive oil, lemon and salt 

• Salsa 

• Pesto 

• Hummus 

• Aioli 

Rhythms of Renewal

What we put into our bodies is what we get out. Balancing so many responsibilities into our weekly schedules can become quite stressful which may lead us to slack in attending to our needs. Nevertheless, our bodily needs are something that should not be ignored. This week I am targeting ways to destress, relax and jump back into a solid rhythm of renewal. Go ahead and check it out!

Enhance Nutrition

When we have an injury that needs healing, the body sends pro-inflammatory cells to the injury site to keep out bacteria, virus, and infections. Inflammation should be just right for what it's sent out to fix, not too much or too little, and should go away when the job is done. Through excessive stress, environmental toxins, processed sugars and prolonged fatigue, inflammation can become chronically high and lower our immune defense.

Here are a few nutritional enhancements to lower inflammation in the body.

• Turmeric is a natural anti-inflammatory. For a quick and delicious way to consume it, blend 1 tablespoon grated turmeric root or powder, ½ cup coconut milk, ½ frozen banana.  

• Collagen regrows connective tissue and improves cellular turnover. Incorporate 1-2 scoops collagen protein powder into any smoothie or soup.  

• Broccoli sprouts support methylation which drops inflammation and improves t-cell function. Enjoy on a salad or with any meal. 

• Elderberry contains potent antioxidants that are essential for cellular turnover and immune defense. Enjoy elderberry tea any time of day.

Mindfulness

Any form of mindfulness based stress reduction can alleviate anxiety, strengthen parts of the brain responsible for attention and calm the nervous system thereby reducing inflammation in the body.

My challenge to you… for five days straight perform these simple and short breathing techniques. Incorporate it at the same time daily if possible to keep consistency. You will feel a significant shift in your stress levels

Enhance Energy 

Improve Creativity 

Reduce Stress 

Prolong Focus 

Nora’s Naturals

When all else fails, sometimes a delicious cocktail or mocktail is essential at the end of a long work day! Keep it clean and stay on track by using this simple list of staples: 

Staples of Clean Cocktails: 

• Quality Spirit: tequila, gin or vodka 

• Clean Mixer: club soda 

• Citrus: lime, lemon, grapefruit

• Spices/Herbs: jalapeno, basil, mint 

• Optional Sweetener: honey, stevia, maple syrup 

Staples of Mocktails: 

• Clean Mixer: club soda

• Citrus: lime, lemon, grapefruit

• Spices/Herbs: jalapeno, basil, mint

• Berries: muddled raspberries, blueberries, blackberries

• Optional Sweetener: honey, stevia, maple syrup