My Fave Addiction just Married my Fave Anti Aging Obsession!


Does this sound familiar??

Every morning is a clean slate. The possibilities seem endless. You wake up feeling ready to take on the world. And so you do… until reality begins to set in.

Sunny (or snow in my case) mornings quickly turn into hectic days… and exhausted nights. Endless to-do lists. Too many urgencies that keep you from focusing on your real priorities: Quality time to do what you really want to do, with the people who matter most. UGHH.. can you relate?

Drum roll pleaseeee….

My favorite addiction just married my anti-aging obsession!!

Collagen + Smart Coffee !

Botox results with a brain kick!

Anti-age while drinking your coffee! Say what ?!?!

My company just launched new coffee and creamer with Collagen + TetraBlend MCT oil! (here’s an interesting article I found about MCT and GI health)

So, TO ALL MY KETO LOVERS… our coffee has the Keto friendly MCT PLUS collagen! BOOM CHAKA LAKA!!

Oh yeah.. and it’s gluten free!

Now you probably know, I love my Nespresso in the am.. so what I will be doing with my new found obsession is adding the creamer to my Nespresso and taking the coffee packets when I am on the go! ( PS this little water heater is a must when I travel. Not all hotels have coffee machines in each room and this mama needs coffee before anything else )

Yep…My coffee is better than your coffee. You know you want some!


When you place your order, send me a quick email, Fb message or IG message so I can add you to my VIP list :)

Cheers to your thriving health!



*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

†Logiq with TetraBlend coffee and Logiq Creamer deliver the benefits of Collagen/HA Matrix Technology when paired with other Liquid BioCell products.

I had a " Vampire Facial" and lived to tell!

Ok.. so ..I turned 48 in December. Now I know that’s not “old” but let me just tell you my skin and joints are showing some signs of aging!

Yes, I am a yogi and "not supposed to be concerned with vanity" ..well.. I am. #badyogi . So , I want to share my experience as well as let you in on my other aging aging secrets.

Some of you may know that I used to own a makeup store called About Face. It was similar to a Sephora but much better service ;) Anyways, we sold a lot of high end brands so I had the opportunity to try out a lot of different products. Since I sold the store in 2013 and started my yoga and clean living journey, I have begun to gravitate to more organic products. ( I am not completely converted but I am working on it!) So when the opportunity to collaborate with Stephanie at Posh Facial Esthetics came up, I seized the moment and booked the appointment for my first ever micro-needling facial with PRP (protein rich plasma) a.k.a the Vampire Facial. What I liked about it was that it seems liked a “natural” anti aging procedure. Yeah, maybe that’s an oxymoron but… so be it. It’s natural to me! "The PRP is derived from the serum portion of the blood, which contains platelets. The platelets contain high levels of growth factors, which, when applied to the skin, will stimulate cell turnover."

In laymen's terms: It's a facial that essentially uses, "your own blood to help promote the healthy activity of your skin cells," says Joshua Zeichner, the director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City.

Anyways, here’s how it went..

Posh is glamorous and inviting and as soon as I walked into the door I immediately felt at ease. I was greeted by my esthetician Amy who led me into the treatment room .

Once I made myself comfy on the bed, Stephanie , Posh’s owner and RN, came in to explain to me exactly how the procedure worked and to take my blood!

It’s just a simple blood draw..that’s the easy part! Then they take your blood and put it into a centrifuge to isolate the platelets. While the blood was spinning Amy prepped my face with a topical numbing cream. Then the fun began! Amy started at the top of my head and worked around my face with the needling pen and then applying the PRP’s topically. Did it hurt? Kind of… but not terrible. It wasn’t exactly a relaxing facial massage but It wasn’t torture either.

When all was done.. I looked like a had a bad sunburn. They said it would last about 24 hours and they called it “social downtime.” That was accurate. I actually looked much better by that evening but I certainly wasn’t ready for prime time!

At the time of this writing, it’s been 4 days and my skin is looking pretty good. There is some slight dryness but that is immediately alleviated with my Kiehl’s face cream. It’s amazing!

So, while I don’t quite look like Gisele Bündchen, I am confined that this procedure is helping me look a bit like my younger self!

So what else is in my anti aging bag of tricks… Let me tell you..

First.. before ANYTHING you MUST HYDRATE! I tell my clients to drink half their body weight in ounces of water (e.g. if you weigh 150 lbs you would drink 75 ounces of water)

Next… GOOD SKINCARE products!

My top picks:

There you have it fountain of youth.. don’t get me wrong, I am grateful for the experieces that every line on my face represents but I really don’t want anyone to see them :)

If you try any of these products or are planning to try the “Vampire Facial,” let me know! Cheers to your thriving health & wellness (and anti-aging)!




What is Lean 30?

Lean 30 is a 30-day challenge to become a healthier version of yourself. By combining the power of my Lean Body Sculpting System with exercise and a healthy diet, this program is designed to help you reach your wellness goals.

If you are looking for a  fun way to jump start your health goals  in 2019,  I have a 30-day January challenge that will guide you through a wellness overhaul! Whether it’s losing 10 pounds or 30, I’ll be there for you, guiding you through the whole process. 

Here’s what you’ll get when you join the January Challenge:

  • Access to  nutrition plans

  • Food tracker

  • One-month supply of our lean body system {which has seriously changed the game for me when it comes to feeling good.}

  • Meal ideas

  • Recipes

  • Workouts

  • And grocery lists to keep you inspired and excited!


  • Personal, ongoing support and coaching inside the group from me and the other members..

  • Private access to me via Facebook messenger for the entire month of January to keep you on track! It’s like having your own personal motivator at your fingertips. Whether you have a question about the program, or you need some support before going out to dinner, or you just want to celebrate a great day, I’ll be there for you, encouraging you and guiding you through the entire month!

Here’s Brigette's story :)

✨5 months


✨3 dress sizes

✨2 jean sizes

What you can’t see in these pics is the food addiction she's overcome and the complete 180 degree mindset shift she's had about her body and her life.

It's not magic, but it is easy.

Cut out the garbage and add in the good stuff!


The total cost for the challenge is $139. And the best part is, if you absolutely hate the program, you can get your money back. I mean, it’s really a no-brainer! Click here to sign up.Once you enroll in the Lean 30, you will receive an email with instructions on how to join the group. The challenge kicks off on January 14th, so don’t miss out! {if you are outside of the US, please send me an email to enroll}

Cheers to a happy + healthy 2019!




Self-Care Should Address Physical, Mental, and Spiritual Needs

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Guest post by Sheila Olson of

Imagine an old-fashioned balance scale. On one end is extreme selfishness, on the other -- extreme sacrifice. And smart self-care is somewhere around the middle.

Although the metaphor seems simple, reaching that equilibrium requires forming habits that foster your physical, mental and emotional, and spiritual well-being, according to information from Utah State University’s department of Counseling and Psychological Services. But self-care doesn’t have to be too time-consuming. Here are some tips on how to address each of those areas despite an already-busy schedule.




Getting enough physical activity is a central element of self-care because it improves your physical, mental, and emotional well-being. For instance, exercise helps you control your weight and combats conditions including heart disease and type 2 diabetes while boosting your mood and energy level. 


Although it’s important to start slowly if you’re new to exercise, physical activity can also help manage existing conditions including substance use disorder, depression, and anxiety, among many others. Exercise can assist those in addiction recovery increase their self-esteem as they set and meet goals, manage stress in a productive way, and create connections with health-conscious people. Similarly, physical activity can help people dealing with depression and anxiety gain confidence, increase social interaction, and cope with stress in a healthy way, all while increasing the brain’s production of mood-boosting endorphins, according to the Mayo Clinic. 


But don’t skimp on sleep to squeeze a workout into a packed schedule. Like exercise, sleep is a critical element of self-care -- and for good reason. Getting the right amount of sleep can help keep weight in check, boost your memory, extend your lifespan, increase your attention span, improve your athletic and work performance, and keep stress and depression at bay. Plus, getting enough sleep will help give you the energy to exercise. 


Mental and Emotional


Along those same lines, forming friendships and putting in the time and effort needed to keep them growing and going is also critical to maintaining mental and emotional health.  You should also keep in mind that you are your own constant companion, so make time to get comfortable with only you as your company. 


One of the best ways to carve time for friends, family, and yourself out of a busy schedule is by combining activities that foster self-care. For instance, why not enlist a favorite friend to sign up for a fun fitness class, or indulge in some alone time while pursuing a healthy hobby? If you love cooking, for example, set aside a Sunday afternoon to experiment with new recipes and prep meals for the week. You could also choose a new heart-healthy dish to prepare, and invite an intimate group of family and friends over for dinner one weekend to socialize while stretching your chef skills. Increasing your roster of recipes will boost your confidence and add some spice to your life in more ways than one. 




Feeding your spiritual self can mean everything from practicing meditation in private, attending religious services with like-minded people, or clarifying your own values through journaling, among many other practices. As with addressing your mental and emotional needs, spiritual self-care can often be combined with other aspects of your self-care routine. 


For example, yoga often incorporates meditation and can facilitate physical fitness. Indeed, studies have shown yoga increases flexibility, improves muscle strength, and lowers blood pressure, among a plethora of other health benefits. And, maybe more surprisingly, studies have also shown journaling might have physical benefits, including improving immune function, lowering levels of stress and anxiety, and encouraging sounder sleep, in addition to the soul-searching it encourages. 


There’s no need to feel as though self-care is yet another thing to tackle on your crowded to-do list. Instead, try combining self-care strategies to create a balanced routine that works for you.

Is Early Morning Yoga for You?

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Guest Post By Mary Lee 

Early morning yoga has excellent benefits. It helps you start your day refreshed and relaxed. You can get exercise done first thing and not have to worry about it later. And waking up early to do yoga can give you a sense of accomplishment to carry you into your day.


Although an early morning yoga routine is beneficial, it isn't always easy. Many people find it difficult to wake up early and get moving right away. And if you don't go to bed early enough, you may sacrifice sleep to do yoga in the morning, which is not a good idea.


Consider whether an early morning yoga routine is a good option for you.

Sleep in or Exercise?

Finding time to exercise can be particularly difficult, and if you're trying to squeeze yoga into your morning routine, you may be faced with the choice of getting enough sleep or getting exercise. If you have to choose, sleep is more important than exercise.


Your health suffers when you don't get enough exercise. Insufficient sleep increases the risk of injury, weakens the immune system, and doesn't allow your muscles to fully recover from exercise. Sleep deprivation is also associated with stress, weight gain, and serious health problems including obesity, cardiovascular disease, and diabetes.


Although exercise can improve your health, it's never a good choice to cut your sleep time short in order to exercise. You should aim to get at least seven to seven and a half hours of sleep each night, then get up to exercise.

How to Make an Early Morning Yoga Routine Work

Although an early morning yoga routine isn't for everyone, there are ways to make it work if you're determined. Getting enough good, quality sleep is key.


  1. Get to bed on time. The simplest way to make sure you can get enough sleep and still wake up early for a morning yoga routine is to get to bed early. Plan ahead and determine what time you'll need to get to bed so you can wake up when you need to, but still get seven to seven and half hours of sleep each night.

  2. Practice good sleep hygiene. Simply being in bed for the adequate number of hours isn't enough to offer you the rest you need. You need to have quality sleep to make it count. Make sure you're practicing good sleep hygiene, keeping a regular sleep schedule, maintaining a consistent bedtime routine, and avoiding sleep pitfalls that can interfere with good sleep, such as drinking coffee or alcohol before bed, eating heavy meals, or doing vigorous exercise late at night.

  3. Create a healthy sleep environment. Improve the quality of your sleep with a bedroom that's more conducive to rest. Keep your bedroom quiet, blocking out noise that can be disruptive. Make sure your bedroom is dark at night, using blackout curtains if necessary. Set your thermostat lower at night so you can sleep cool, and make sure you're sleeping on a comfortable mattress that's appropriate for your needs.

  4. Get ready for yoga the night before. Make starting yoga in the morning just a few steps easier by getting prepared the night before. Set out your yoga mat and clothes so you won't have to worry about finding them in the morning before you get started.

  5. Consider alternatives. If you can't make an early morning yoga routine work, don't. It's not for everyone. Identify another time in your day when you can do yoga, such as after breakfast, as soon as you get home from work, or as part of your bedtime routine.


About the author: Mary Lee is a researcher for the sleep science hub She specializes in sleep's role in mental and physical health and wellness. Mary lives in Olympia, Washington and shares her full-sized bed with a very noisy cat.

7 Benefits of Meditation


Guest post by Amanda Herr

7 Real Benefits of Meditation on Your Health

Meditation, some would say this is the cure all of the world. Why? Because it has significant benefits for not only mental health, but physical health, too.

The long term benefits show that more disease fighting genes become activated with consistent meditation practice. With continued practice benefits, such as, stronger immunity, decreased joint pain, and healthier hormone levels persistent.

Meditation is like a workout for your brain. It strengths different areas to help create a more balanced system. When working out you will see changes in the shape of your body. With mindful meditation you will be able to see the results in a bit of a different way. Maily in the way you react to certain events.


When practicing the benefits of meditation, you are creating new connections within the brain that allow you to see the world a little different while also keeping your body in a much healthier state.

If you are going to start any new health related trend, meditation is the way to go.


7 Reason Why Meditation is Your Go-To Health Tactic



Some would say this is the biggest benefit of practicing mindful meditation. When you begin to practice mindful meditation, you are training your brain to control what is called the Amygdala. When frequently stressed, the Amygdala, becomes enlarged due to excessive activity. As time goes on, with meditation and decreased activity, this part of your brain will decrease in size resulting in increased ability to analyze a situation before reacting. You are able to go from a reactive state to a state of understanding.

2.Blood Pressure

Due to meditations relaxing nature it is very beneficial for lowering blood pressure. Meditation helps the body to produce what is called nitric oxide, a gas that helps to expand blood flow. This results in blood being able to move freely throughout the body.


3.Immune System

Being sick all the time is a good indication that the body is feeling overworked. Stress can cause a lot of inflammation in the body which can result in your immune system going a little crazy. This can mean illness or even disease. Practicing meditation decreases gene expression for inflammation resulting in an immune system that can fight invaders instead of your own body.


Just like meditation helps your blood pressure, it also helps your heart, mostly for the same reasons. Better blood flow means better heart health due to your heart not needing to work as hard to move blood through your system.

5.Pain Tolerance

Many people who complain of chronic pain that decide to make meditation a part of their daily practice see a drastic reduction in the amount of pain they feel and how often they feel the it. Using meditation decreases the feeling of pain by about 27%. This happens because it not only helps with the perception of pain, but it also controls the neural response to pain so you actually do feel it less.


Why does it seem that many people who meditate are so much more empathetic? Because practicing meditation allows one to consider things from another's perspective. Since meditating helps you pause in the way you react, you are now able to take a moment to understand why someone may act a certain way. You will also be less likely to take things personally because you will understand that the way someone else acts is not a reflection of you, but a reflection of them.



Ready to feel energized? Meditation is the way to go! Due to the fact that less cortisol is moving through your body you will find it easier to relax which in turn will help you feel much more energized. 


Beyond this list mediation has many other wonderful benefits. In fact there are so many that I would take quite a while to try and list them all. Why not take advantage of all these wonderful health benefits and work meditation into your routine today?

On another note, mindful meditation is just one of many different types of meditation. This type allows you to quiet your mind so you can calm and relax your body. Mediation can also be used to seek answer within to provide answers in manifesting your dream life.

Want to learn a little more on how you can use mediation to manifest a life that you are truly aligned to? I invite you to read more here


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Hi! My name is Amanda and I am a Spiritually-centered Life Purpose and Manifestation Coach. I help others to manifest their dream life so they are living a life they are more aligned to. You can find me on my website at or my Facebook group:




Hemp Oil FAQ

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Good morning! Nothing beats starting your day with a clear mind ☀️ I’ve been getting so many messages with questions about this liquid gold I keep posting about so I thought I’d answer some here!

Hemp Oil FAQs

  • What is Hemp oil?
    There is a lot of confusion about the cannabis plant. People use the words “cannabis,” “hemp,” “marijuana” and others interchangeably — even
    when they actually mean different things.
    Let’s set the record straight…
    Cannabis is a plant family that includes many species, including both hemp and marijuana.
    Hemp is a variety of cannabis grown for its tall, sturdy stalks and low THC levels.
    Marijuana is a variety of cannabis grown for its high levels of THC.
    Hemp and marijuana are two varieties of cannabis grown for different purposes. Hemp is a variety of cannabis with low THC levels. All hemp is cannabis, but not all cannabis is hemp. Some types of cannabis a grown for high levels of THC — those are called marijuana.
  • What set’s Prime My Body's nano-enhanced hemp oil apart form all other Hemp Oils on the market?
    Increased absorption and bioavailability. In a study comparing a 5mg dose of PrimeMyBody's Nano-Enhanced Hemp Oil to a 10mg dose of a competitor’s pharmaceutical synthetic cannabidiol, the Nano-Enhanced Hemp Oil showed a 5.5-fold increased bioavailability over the leading pharmaceutical.
  • Who can benefit from Hemp oil?
    Everyone! Our Nano-Enhanced Oil can help bring calmness to the mind and body…and when you calm down the mind, it cascades down throughout the entire body — allowing the body to know rest, which helps its ability to recover.
  • Why buy your Hemp oil from me? Ingredients, quality + potency guarantee. Our oil is a full spectrum oil grown in the US with no herbicides, pesticides, or chemical fertilizers. .
  • How do you take Hemp oil? Place drops under your tongue + hold for 15 seconds or more then swallow. Because it is a full spectrum oil you can add it to just about anything. Add your dose to your morning coffee!

If you'd like more info and updates about our products connect with me!

Name *

Reduce Stress by Segmenting Your Day




While you may think you can “handle it” as far as your stress level goes, we aren’t meant to be under constant stress, and it takes its toll. If you are doing everything right as far as diet and exercise but you’re under stress every day, you’re not going to see or feel the results you want. 

Do you plan out your day the night before? Do you segment your day?

Most people don't segment their day and then, at the end of the day, feel like they didn't get anything done!

I do it myself sometimes.

As an example, right now I am working on one large project, a mid-sized project and a number of smaller projects (not to mention all of the stuff I need to do for my husband, 3 kids, 2 dogs, cat and a turtle!) 

A couple of weeks ago I was getting myself into a real pickle over trying to balance the demands of everything, The big project was not only taking up too much of my day, it was also draining me of energy, making it hard to work on anything else.

Finally, I sat back, identified the problem and started to follow the same advice I give to my clients.

I started to segment my day.

Between 6-8 am I get the family off to their day
8-9:00am I clean up around my house and get myself ready for my day
9-9:30 I respond to emails
9:30-10:00 work on my blog

and so on..
Now I am moving ahead faster on every front. Nothing is left behind and each project is moving ahead nicely at a constant rate.

Just as important, I feel calmer and more at ease.

During the time when everything was overlapping, I was becoming increasingly anxious and concerned. My anxiety began to impact the quality of my work. It even impacted my ability to sleep through the night.

I should never have made this mistake in the first place, because I was taught how to handle it in my training. 

But sometimes I forget.

If you find yourself becoming overwhelmed, simply segment your day. Set minimum requirements for progress, and stick to them.

Above all, set time limits on each segment of the day. And stick to those too.

What are some ways you can reduce your stress level? 

Is there something you can start with this week? 

Wishing you all the best, 


The Omnivore's Gut Rebuilding Plan


By Rachel Feldman

If you are feeling tired, bloated and ill, then it is time to look down at your belly – a.k.a your gut.

Let’s make this simple, because gut health is pretty complex.

When people say they have a gurgling stomach, acid reflux or constipation, it is actually quite simple – it means their gut flora is out of balance. To have a healthy digestion means there’s:

  • No belly bloat
  • No gurgling after you eat
  • Daily bowel movements
  • Glowing skin
  • Clear mind
  • Balanced mood


Which brings me to the next point – we rarely think about skin rashes as a sign of gut imbalances, but they are. A rash or a hive is a histamine reaction, which is why the rash may feel itchy, or even feel hot to the touch.

Imagine what is happening inside your gut! Let me break this down simply… lots of inflammation is happening.

If you have belly bloat, skin rashes or a constant runny nose, these can all be related to the health of your gut. Crazy, right?

Let’s get gutsy and do some repair.

Add these key foods to your gut-healthy diet to get you started on the road to a happy body.





 1. Coconut Oil – Cook with coconut oil and consume coconut oil, if tolerated (3 tablespoons by mouth per day is enough to kill pathogens naturally). If you are a coffee drinker (make sure it’s organic), add 1 Tbs. of this to help balance blood sugar levels. It’s also a great addition to smoothies and in liquid form, can be added to your juices as well.

 2. Pumpkin Seeds – Pumpkin seeds kill parasites. It is best to consume ¼ cup daily as a late afternoon snack or to make pumpkin seed milk in a Vitamix (or high speed blender) with water, ¼ cup raw unsalted pumpkin seeds, cinnamon and stevia (if needed, to taste).

 3. Cloves and Cinnamon – By cooking with each of these spices or adding them to a smoothie or dish, you are naturally killing microbes that are wreaking havoc on your system. Plus, they are yummy!


 4. Turmeric – By adding 1 tablespoon of turmeric to your foods, you are using one of the most powerful antimicrobial and anti-inflammatory spices. Fresh turmeric is awesome juiced too so give it a try!

 5. Maine Coast Sea Vegetables Sprinkles – You can find them online at Amazon or your local health food store. Add kelpdulse, or any other of the combinations for supporting your thyroid and adrenal health.

 6. Chlorophyll – Add 1 tablespoon to 8 ounces of spring water and consume twice a day or add to your green juice. You can buy this at Amazon as well and this will help with energy.

 7. Ghee – If tolerated, ghee is fabulous for nourishing and naturally sealing the intestinal lining. While this is technically dairy, the milk solids are removed, making it a great option for many people dealing with any lactose intolerances.

Here's a   "gutsy"  plan to follow to get you started…

Curious about Cannabis?

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You know you are! 

Let’s be real: 2017 is shaping up to be a bucket of stress, and many of us need help coping. Thankfully, we have the miracle plant known as cannabis to save us all from dissolving into a pile of tension-filled dust. But despite the legalization that’s sweeping the nation — eight states have authorized recreational and medicinal marijuana, with more likely to follow — not every form of cannabis is completely kosher, at least according to Johnny Law. Now there’s an option for folks who want to experience some of the healing benefits of Mary Jane, while also keeping things pretty much legal.

THC, the compound in cannabis that produces the “getting high” effect, is the most famous of marijuana’s 60-plus compounds, but there’s an unsung hero on the scene: CBD. Also known as cannabidiol, it’s not psychoactive, so it doesn’t produce the same stoned feeling as THC, but it’s still got purported benefits including relief from pain, anxiety, nausea, and inflammation. Not only that, researchers and scientists are also studying CBD oil for its therapeutic potential when it comes to cancer, arthritis, PTSD, multiple sclerosis, schizophrenia, and more. (source: BUST magazine) 


What is the difference between PrimeMyBody's Nano-Enhanced Oil vs. another "leading" nano-emulsified oil on the market? 

Dr. Shade and his team took a "leading" brand oil that claims to utilize nano-technology and placed it into a centrifuge with PMB's nano-enhanced oil, and the result is nothing short of mind blowing!

Just so we are on the same page, making a lipid nanoparticle, whether it’s a liposome or a nano emulsion of phytocannabinoid diols is very difficult; however, when no shortcuts are taken, and the formula is close to perfected, the results can not only be seen, but felt instantly!

To the right, is an example of a "leading" brand that markets a nano emulsified oil. When you take the raw product and place it into centrifuge tube and centrifuge it, you can clearly see that there was enough gravitational pressure to separate the mixture. 

This "leading" brand is SELLING an unstable product, as it was never created to be a stable dispersion of water and oil. One of things you can look for is the presence of xanthan gum, which indicates that what they have is just a mixture that will fall apart into oil and water, just like a salad dressing.

To the left is PMB's Nano-Enhanced Oil; it’s clear to see that there is NO separation from top to bottom. In fact, the oil droplets are so small that they are EVENLY dispersed and gravity is NOT going to break them apart — this is true nano-delivery format.

The results speak for itself; stop wondering if this will work for you and try it for yourself! 

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Interested in Living the PrimeLife and joining my team?

As a PrimeMyBody Affiliate, you have the opportunity to not only focus on bettering your business, but you'll be investing into the health & wellness of yourself and others too!


Are you getting enough sleep?



Have you ever considered that the amount of sleep you get can affect your health and your weight?


Let’s face it, when we’re tired we tend to make fewer healthy choices throughout the day, and we reach for the quick-fix energy boost we need, often in the form of sugar-filled options and processed snacks. When we’re tired, we also tend to skip the workout we had planned for the day.


For many people, this is an ongoing cycle that’s tough to break.


Adequate sleep sets the stage for everything else.


“When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.


Recent research has focused on the link between sleep and the peptides that regulate appetite. “Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.


Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs” - WebMD


Sleep can also affect your immune function, aging process, memory, learning, and metabolism. Yes, adequate sleep is a big deal!


To get more sleep, set a goal of what time you need to be in bed each night to get the 7-9 hours you need. Try it this week and see if you notice a difference with your energy level and your eating habits.


If you have trouble falling asleep or wake up on the middle of the night, try drinking hot water with a tablespoon of honey. Scientists suggest that sleep can be induced by consuming foods rich in a nutrient called tryptophan, as well as foods that contribute to the body's natural production of tryptophan and serotonin, a hormone which promotes relaxation by signaling the brain 'it's time to sleep'.



Superfood honey is said to contain the sleep inducing amino acid tryptophan that is useful for overcoming insomnia.


Your goal: I’m committing to getting _______ hour of sleep each night this week.

All the best,


#JanuaryWhole30 Let's DO this!

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Do you want to feel healthy?

Do you need a reset?

The Whole30 program is designed to reset your body and metabolism and become aware of how foods are impacting you both positive and negatively.

"Founded by Melissa Hartwig (and Dallas Hartwig) in April 2009, the Whole30® is designed to change your life in 30 days. Think of it as a short-term nutrition reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system".
Check out the program at

As part of the group, you will be invited to a private facebook group where we can share recipes, ideas for how to stick to the program, challenges, upsets and successes. You will also be invited to attend an online weekly meeting. I will continue to provide support to keep you motivated, focused and on track.

What are you waiting for? Get involved and take the challenge!

Sign up below to get all the details about the challenge!


Name *

30 days to a new you


We all want to be healthy and feel more amazing, right? 

The truth is, it can be confusing to know where to begin.   When we feel overwhelmed, it’s easy to give up even before we’ve started.  I know how it goes because I’ve been there before too!

The top 3 goals I hear most often from my clients are:

·      feeling better

·      losing weight

·      having more energy

If you felt better, had more energy and reached your ideal weight, you would probably feel like a new version of yourself, right?

I have put this series together to address all 3 of these issues  with super simple tips you can implement right away. 

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Ready? Let's do this!

Enter your name and email address and your journey to a new you will be in your inbox!

Do you Need a Kitchen Makeover?

There’s a fundamental law of human nutrition that goes like this: 

If a food is in your possession or located in your residence, you will eventually eat it.
(Whether you plan to or not, whether you want to or not, you’ll eventually eat it! )

Therefore, according to this important law of human nutrition, if you wish to be healthy and lean, you must remove all foods that aren’t part of your healthy eating program and replace them with a variety of better, healthier choices. 
How do you know which foods have got to go and which foods can stay? Simply answer the questions below by selecting the response most appropriate to your situation. Once you’ve completed all the questions, your score will be calculated. And remember, be honest. You’re doing this exercise to find out whether your kitchen is in good shape. 

Name *

2017 Gift Guide for Wellness Junkies

I don’t know about you, but this time of year can be a little hectic for me! With Thanksgiving, Hanukkah (eight nights!), and several family birthdays, there is a lot to plan and a lot of gifts to wrap!

My wellness-centric gift guide goes beyond the expected good-for-you services and slick workout gear—though both are well represented—to include a little something for every level of health enthusiast (hi, at-home kombucha brewing jar).1

1. Hurom Slow Juicer

I've had my current Juicer (Breville) for 4 years. It has served me well. BUT, like all technology, there are now better juicers out there.

2. Emoi 3 in 1 speaker, diffuser and light

A multi-tasker's dream! It combines two of my favorite things, beautiful scents and music!

3. Between the Sheets

Don't ask, just click. It's a page dedicated to exactly what you think it is!

4. Sunbasket

Sun Basket may not be as familiar as Blue apron, Hello Fresh etc.. but it deserves to be! We have loved all of the meals! You can specify Vegetarian, Paleo, Gluten Free... They're offering $50 off during their Healthy Holiday sale!

5. Emoji Mugs

So cute!! Your morning mug is in a mood! For a perfect gift, pair one of these mugs with a box of Cacoco Healthy hot chocolate (yes HEALTHY! Rather than the standard processed cocoa powder, cane sugar, and milk, they add all organic superfood herbs and spices)

6. Watermelon Leggings

Because, who doesn't like watermelons?? And these are so cute! Use code SYDK15 for 15% off

7. WaterRower Rowing machine

Other than the fact it's gorgeous and can be stored easily, it has a "water flywheel" that replicates actual rowing feel. How cool is that! It'll put that treadmill that serves as a clothes hanger to shame!

8. Yes, She Can T

For the motivated woman who doesn't let anything get in her way! use code NAMASTE for 30% off through January 1.

9. Bombas Socks

I had heard about these socks on the radio. "One pair sold one pair given"..loved that.. BUT what really got me is that they have gripper socks! A.K.A sticky socks and they actually stick! These are a great gift for yogis and/or Barre ladies! (or for yourself!) And right now, you can get 20% off using code MICHELLEK

10. ZURA Yoga Mat

Just wow! I started going to hot yoga and used my regular mat. It was like a slip and slide! Then my teacher told me about this mat so of course... I had to have it. No more slip in slide!!!

11. Spiralizer

This is the insanely useful gadget your kitchen’s been missing. Its claim to fame is effortlessly turning fresh veggies (cucumber, carrot, sweet potato, butternut squash…) into spirals or noodles.

12. Kombucha brewing Jar

The first-ever fermentation crock designed specifically for brewing effervescent, probiotic-packed, vitamin-rich kombucha tea, this makes homemade kombucha as easy as making a cup of coffee!

All of these products will certainly raise happiness levels! Find something for your family, friends (or yourself)!

Happy shopping!

4 Reasons you Should Eat Beef

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 Guest Post : Sun Basket Staff Dietitian Lindsey Kane Cuts into Some Myths About Steak

Long pilloried as a bad boy of the nutrition world, beef has been blamed as a cause for a host of chronic diseases. Environmentalists have taken a dim view of it, too, as cattle have been identified as a major contributor to greenhouse gases. But it turns out that beef may not be so terrible after all. Several recent studies demonstrate no correlation between meat consumption and disease (others suggest that sugar may have been the demon behind an increase in chronic diseases all this time.) And as consumers have begun to understand both the health and environmental benefits of grass-fed beef, ranchers are understanding the importance of adopting more sustainable farming practices. 

The scientific community continues to simmer on this beefy and controversial topic, but one thing most health experts now agree on is this: When combined with a diet rich in plant-based foods, high-quality, responsibly raised, organic beef enjoyed in moderation can be a good source of quality nutrition and beneficial to the planet. 

1. Energy Boosting Protein

When it comes to this essential nutrient, beef is hard to beat. The average cut weighs in at 7 to 8 grams of protein per ounce, compared to the average vegetable, which contains just 1 to 5 grams of protein per ounce. The dietary reference intake for protein is 0.36 grams per pound of body weight. This translates to a daily dose of 54 grams of protein for a 150-pound adult. Beef also includes all of the essential amino acids—the building blocks used to build and maintain muscle mass, heal and repair tissue, and synthesize important hormones and enzymes. Only a handful of vegetables can make the same claim. Because protein is slow burning fuel, it’s digested slowly, translating into increased satiety and long-lasting energy.

2. Disease-Fighting Fats

A source of monounsaturated and saturated fat, as well as cholesterol, beef’s fat content, is a big part of what makes it controversial. But the fat in beef is not the demon it was once made out to be. In fact, grass-fed beef is a source of those good-for-your-heart Omega 3 fatty acids. Of late, a special type of fat only found in ruminant animals (cows, sheep, lamb) known as CLA (conjugated linolenic acid) has entered the scientific spotlight. While technically a trans fat, this naturally occurring version functions much differently than chemically formulated transfats. Emerging evidence points to a correlation between CLA and a reduction in heart disease and cancer.

3. Health Promoting Vitamins and Minerals

  • Vitamin B6: Plays a role in a multitude of functions, ranging from antibody production to support immunity, to nerve function, oxygen transportation, protein metabolism, and blood-sugar regulation.
  • Vitamin B12: Nearly exclusive to animal sources, B12 plays a critical role in red blood cell function, and the central nervous system.
  • Vitamin E: Increases the body’s immunity and disease-fighting powers. 
  • Iron: Heme iron, the type found in beef and other animal proteins, exists in a unique molecular structure that increases its bioavailability, while the plant-derived non-heme iron is less easily utilized. Iron supports healthy red blood cell production, oxygen transportation, and prevents iron-deficient anemia.  
  • Niacin: A major player in digestion, energy production, and nerve function. Low levels of niacin have been associated with an increased risk of heart disease.
  • Phosphorus: Particularly important for healthy bones and teeth. Phosphorus is also involved in kidney function, muscle contractions, nerve conduction and a healthy heartbeat. 
  • Zinc: Supports growth, maintenance, and immunity. 

4. Grass-fed: Better for You and Better for the Planet

The nutritional value of beef is a direct reflection of what cows eat. Animals raised entirely on grass tends to be leaner and more nutrient-rich with a higher concentration of antioxidants, vitamin E, and, CLA, and omega 3 fatty acids, those grain fed beef. 

Well-managed grazing and grass-fed operations can help conserve soil, reduce erosion and water pollution while increasing carbon sequestration and preserving biodiversity and wildlife. Organic feed production and grazing practices reduce fertilizer and pesticide runoff into waterways, and the use of compost, cover-cropping, and rotational grazing helps build healthy, water-conserving soils. Organic methods keep pests and weeds at bay, without the use of chemicals, and ultimately foster greater resiliency in the face of extreme weather and climate change.

Sun Basket’s beef is always antibiotic and hormone-free, and is responsibly sourced from ranchers who share our commitment to sustainable agriculture and humane animal welfare.

Get $35 OFF  Lean & Clean meals from Sun Basket!

3 Steps to a Healthy Life

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Eating Healthy

Have you ever heard the saying: ‘you are what you eat’?

On the face of it, this might seem like something of a meaningless statement. Sure, it sounds good…. But what does it mean?

While the saying might be clichéd, the fact is that it is far more accurate than most people realize. You literally are what you eat; to the point where every molecule in your body will have come from something you consumed (or your mother consumed if you’re still young!).

Your body simply recycles what you put into it and uses it to keep on building you.

At the same time, it is also our food that gives us the energy we need to function. Carbohydrates and fats fuel the process of constantly healing, growing and changing our bodies as well as being used for their nutrition as well.

And our bodies adapt to the amount of energy and the amount of sustenance they’re given. If we don’t get enough of what we need, then gradually our bodies change shape to do without. If we eat too many calories, we store them as fats. If we consume too much sugar, we become less sensitive to insulin…

So, understand this: our bodies are constantly changing. The only question then is whether you want to be growing and improving, or deteriorating.

The biggest deciding factor in determining this outcome? That would be your diet!

Why Change What You Eat?

There are countless reasons to put in the effort here. As we’ve just learned; our bodies are literally made from what we eat. That means that the more good, clean food we eat, the more healthy and powerful we look! Of course, that means more lean muscle but it also means better skin, hair and nails. And whiter eyes…

Moreover though, the more nutritious food you eat – and the less junky you feel.

Think about (and maybe write down)  5 reasons you want to eat healthy.

What is stopping you from eating clean? 

Make simple changes

Eating well doesn’t have to be hard. In fact, eating well can be incredibly simple when you know how!

  • Stop eating processed foods
  • Stop eating foods that are not organic 
  • Stop eating foods with gluten
  • Stop eating foods with food colorings
  • Stop eating artificial sweeteners 


What is your food like today?

Take a moment to write down what you ate the last three days. Better yet, download my food journal! 


Tapping into your Healthy Life

The healthy life challenge is about changing your habits, your foods and in turn this will change your life. 

Success is best achieved when we not only want something both deep in our heart and in the forefront of our mind, but when we write it down!

Clarity comes when you not only think these ideas but you make them a part of your daily ritual.

Setting goals is the first step in turning the invisible into the visible.
— Tony Robbins

Your healthy life challenge starts now.


Make Healthy Eating Simple

I’ve thrown a lot of information at you at this point but don’t worry – things are going to get a lot simpler shortly as we start looking at how to implement all this information in a healthy and easy-to-maintain diet.

Sounds hard? It doesn’t have to be at all! Just follow these steps:

Step #1 – Eat Calories

Don’t live in deprivation. Eat.

Step #2 – Cut Out All Junk Food

The next thing you need to do is to cut all the junk. We’ve seen how these are simply empty calories that make us hungrier – so just stop eating it!

By avoiding processed sweets, ready-meals and fast food you can generally get rid of the empty calories from your diet.

I like to refer to this as an ‘agricultural diet’. Avoid things that couldn’t be made with the help of a little farming!

Step #3 – Eat Nutrient Dense Foods & Soul Foods

The final step is to try and make sure that you feel great always. The best way to do that is to seek out foods that offer a source of powerful and beneficial nutrients. 

It’s not as simple as ‘eating brain will give you a better brain’… but it almost is!

Here is a list of nutrient dense foods;

Add them to your life and you will see some amazing changes!

Make Eating Healthy Super Simple

I’ve given a ton of complicated reasons as to why eating a simple, clean and healthy diet works wonders. But if the best diet is essentially the one we all know, why are so many people attracted to crazy things like juice fasts? Or diets that involve completely ignoring entire food groups?

The simple answer is that people want a ‘quick fix’. No one likes the idea that they must work hard at a diet permanently, or that the results won’t come right away.

And no doubt many of you thinking this, will now be worried that I’m basically telling you to cook a lot more and spend more time in the kitchen!

{ I kind of am but you might just have fun with it! If you really hate cooking.. or even if you don't.. but like quick, simple, and easy to clean up meals, I HIGHLY recommend Sunbasket. I get two meals a week and absolutely LOVE it! )

Get $35 off Sun Basket meals!

The most important part of any diet by far is adherence. There’s no point in me giving you the perfect diet if you can’t stick to it! If you aren’t going to cook regular meals, then there’s no point telling you to…

That’s why this chapter is one of the most important. Now I’m going to tell you how to go about making these kinds of healthy meals while spending less time in the kitchen!

Spend Less Time Cooking ( SUNBASKET to the rescue!) 

Get $35 off Sun Basket meals!

Make too Much

The first tip is simple: cook massive pots of everything! This might sound a little extreme but it’s one of the very best ways to spend less time cooking. 
That’s because you can now take your massive pot and eat from it on multiple occasions. Cook a large stew for instance and you can then freeze or cool the remainder and eat it throughout the week. This way you only cook once but you eat on several evenings! And reheating something you made during a free Sunday will be just as easy as cooking a microwave meal.

How can you arrange your kitchen to ensure you don’t spend ages rummaging? For example, keeping all the appliances and tools you use most often in the nearest cupboard at the front will save you time immediately. Likewise, having a larger drying rack (or a dishwasher – another fantastic investment) will make sure you can wash up quicker and easier. So, will a food processor.

Cleaning up as you go might sound like boring advice your parents used to give you – but it can really work!

Everyone works differently and everyone gets slowed down by different aspects of the cooking process. So, look at your own routines and try to identify the parts that are slowing you down. Now decide how you’ll fix these time drains with new systems and appliances.

We are greatly limited by our own routines, culture and expectations when it comes to what we eat.

For example, when you’re struggling to come up with a dinner you can make very easily and that will provide lots of nutrition, you might rule out the option of having a sandwich.

But if you make a healthy sandwich, this can be a fantastic quick option. So, don’t think ‘sandwiches are for lunch not dinner’, think instead about what’s practical, tasty and healthy. Think outside the box a little!

Keep the Right Ingredients

Sometimes you’ll be limited by what you can do because you don’t have the ingredients around. And going out to the shops is a massive drain on your time and energy.

Learn Some Simple, Healthy Meals

Another tip is to learn some simple and easy recipes that you can fall back on. Have a ‘roster’ of fall back meals that you can rely on and that will help you get the maximum benefit with minimum time investment.


Time and Energy Management

Note as well that this comes down to time and energy management to a big extent. To make big healthy meals in the evening, you need to make sure that you have the time available.

What’s more, important though is that you need to have the energy available as well. Even with all the time in the world, if you feel completely exhausted then you’re just going to want to rest in the evening – and might find yourself tempted to eat rubbishy snacks for a quick pick-me-up!

One BIG tip then when trying to change your diet is not to be too ambitious at first and not to be too hard on yourself. Take the ‘kaizen’ approach of making small, manageable changes to your routine that will slowly help you to improve your base of strength, energy and wellbeing.

Another tip is that you need to take a long look at your lifestyle and your routine. It may well be that there are a lot of things making you feel very tired stressed and that these are making it harder for you to fix what you eat!

For example, if you have a long 1-hour commute home from work this is something you should strongly consider changing. And if you have too many social commitments, try to learn to say ‘no’ a little more.

To some extent, a successful lifestyle change is always going to mean deciding what you want to prioritize. Hopefully most people will agree that prioritizing their health is a good strategy!


Remember, taking the Healthy Life Challenge is about putting you first.



Are you ready to feel really good in your body? Are you ready for a reboot?

Join my FREE 4 Days to Feel Good Cleanse! 





5 Tips to Survive a Tailgate Party

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  1. Come prepared. Bring a healthy dish to the tailgate to ensure there is a nutritious option for you to snack on. Typical tailgate dishes are carb heavy (think nachos and sandwiches)

  2. Eat before you go. Don’t attend a tailgate hungry! Be sure to consume healthy meals and snacks beforehand, loaded with lean protein, vegetables and fiber (think a veggie omelet with a ½ cup of fruit or a handful of almonds as a snack).

  3. Focus on Lean Meats. Fat has more calories than protein, therefore choosing lean meats can help cut calories. With lean meats you get the protein you need to fuel for the day, even with a small serving. Go for the skinless chicken or shrimp over the cheeseburger or chicken wings!

  4. Grab a plate! Though it might not seem like a lot, grazing the snack table can often lead to eating more calories than placing your food onto a plate. Build a healthy plate with ¼ a lean meat (skinless chicken or shrimp if available), ½ plate of your healthy vegetable dish and ¼ carb dish (chips and dip, fruit, cookies, etc). 

  5. Hydrate, hydrate, hydrate. When you say “tailgate” we often think of alcoholic drinks, but this doesn’t have to be the case. Pace yourself and cut the calories by having 2 glasses of water for every 1 alcoholic drink. 

My 5 Favorite Kitchen Gadgets

I've been practicing yoga for over 7 years however, it is only recently that I have started changing my eating habits and therefore cooking at home much more. We used to eat out several times a week. Now, I cook 5 nights a week and also make breakfast to go for my husband every day! I am by no means a gourmet cook and I do like to cut corners.  I dread the whole "food prep" process so I am frequently on the look out for any tools that can make the whole thing less time consuming (and easier to clean up!)

So, I am sharing my top 5 gadgets/appliances that I use almost every day ...

1. My Cuisinart Elemental Food Processor with Spiralizer & Dicer :
My first food processor died, so for a long time I was chopping by hand and/or using my Vitamix as my processor. Then, when I saw this gem on another blog, I new my wishes were answered. Spiralizers are all the rage now, AND I needed a new processor.  It was Beshert (Yiddish for "meant to be")! So, I signed my husband up for a William Sonoma Credit card for 20% off (I already had one) and went shopping! I was so excited for it to arrive. It was a huge box! So far, I have used the spriralizer and the food processing features. It is easy to assemble, easy to use, AND.. all of the parts can go in the dishwasher! This was definitely a worthwhile investment! Click here for my favorite recipe for spiralized zuchini.

2. My stainless steel ice cream scooper:
I actually have two of these because one is always in the dishwasher. I use them for everything (rarely for ice cream!) I use it when I am making crab cakes, pancakes..actually any "cakes"! Scoop tuna into an avocado, or scoop perfectly portioned mashed potatoes on a plate (and it will look fancy).

3. My All- Clad Slow Cooker :
Other than the fact that it looks pretty on my counter, I couldn't live without this machine! The insert can be used on its own to cook and serve. It is SIMPLE to use and easy to clean! Now, that said...I have heard a lot of buzz about the Instant Pot.
And...they had me at "Instant" . The Instant Pot is a multi-cooker that does the job of a slow cooker, electric pressure cooker, rice cooker, steamer, yogurt maker, sauté/browning pan, and warming pot. It's a single appliance that does the job of seven different kitchen appliances or tools. Sounds kind of impressive, right? Do you have one? I think I need one.

4. My Dash Egg Cooker:
My daughter calls it my "easy bake oven" for eggs. It truly is a "hard boiled eggs for dummies" gadget. I have a very hard time peeling hard boiled eggs. I have googled best practices, searched Pinterest and still stink at it. The struggle is real! Then, I discovered the Dash and it is magic! I poke the holes, press the button, wait for the (very loud, annoying and somewhat scary) buzz, and drop the eggs in an ice bath. The shells practically fall off! And this cute little thing is only $18! ($15 in black)

5. My Breville Juicer:
Did you make a new year's resolution to eat healthier?  Yeah, we all did. Are you sticking to it? One way to add to your daily vitamin intake is fresh squeezed juice. I know, people always say they want a juicer but "it's such a pain to clean". This one is not. It goes in the dishwasher! (I don't buy things that can't!)  Use it and leave it out on your counter. When you have it staring at you every morning you will not want to take that bottled of processed OJ out of the fridge! Also, FYI...there is a difference between a blender and a juicer and both have their advantages. I use my Vitamix (which is also one of my favorite gadgets AND a good price at Target) for smoothies and my juicer for juice!

While you're at it (shopping) you might want to add this book to your cart!



P.S. You can find more great recipes and product reviews from our friends at the Village Bakery 



How to use a Bullet Jornal for Better Mental Health

Here's How To Use A Bullet Journal For Better Mental Health

If you're not familiar with it, you can learn all about what it is and how to start one here. Ellie Sunakawa / BuzzFeed And since we've heard several bullet journalers mention that they are looking for better ways to track their mental health in their journals, we decided to create some layouts for doing exactly that.