Christine E. Skrypzak- Functional Nutrition & Lifestyle Practitioner
Happy Wednesday Y'all!
It's the first day of Spring and even though it's still winter here on the East Coast, all things spring are lurking around the corner, I promise...you just have to tune in to your body.
With spring peaking through, you body SHOULD begin to innately crave more cleansing foods which help cleanse the liver, which may have taken an beating this winter.
Liver Loving Foods To Add In This Spring
Dandelion greens and root: Dandelion is a rich source of minerals and a variety of phytonutrients and super antioxidants, which support cleansing of the digestive tract and offer great liver support. It increases the production of bile from the liver and gall bladder, which aids digestion and keeps detox systems in balance. It also helps carry toxins out of the liver. For best results, regularly add dandelion leaves to your salad or sip dandelion tea throughout the day.
Milk thistle: The active compounds in milk thistle,...
Christine E. Skrypzak
Remember that old saying "an apple a day keeps the doctor away"? Times have changed and we can a little better than that!
Don't get me wrong, there's nothing wrong with an apple-my daughter Ava LOVES them and can eat two in one sitting, but when it comes to nutrient density, apples are ranked a 42 out of 72 on the Nutrient Density Scale.
Stop Counting Calories, Count Color & Nutrients
Try this instead for one weekend. Instead of counting calories, count nutrients and color. Aim for and eat the rainbow. How much color can you eat in one day?The goal is 9 servings of veggies and fruit a day. Veggies always trump fruit! Do you do this already or are stuck in counting mode with no results?
This one simple trick are the keys to unlock your fat-burning engine and how to GLOW from the inside out, prevent disease and slow down the aging process. Medications? If you take them, you'll no longer...more
Christine E. Skrypzak CPT, Functional Nutrtion Coach
If you haven’t yet discovered the significant improvements that an epsom salt bath once or twice a week can confer to your health, my hope is that this article on its benefits will convince you to start the practice of detoxification bathing right away!
The simplicity of bathing in epsom salts and warm water is a cleansing ritual that has the potential to both improve your body’s elimination pathways and help resolve two very serious nutritional deficiencies at the same time. For this reason alone, if you are going to choose a single holistic bathing therapy to incorporate into your weekly routine, a relaxing soak or two in an epsom salt bath is definitely IT!
The active ingredient in epsom salt is magnesium sulfate, a compound comprised of two minerals critical to human health: magnesium and sulfur.
Despite the important role these minerals play in...more
Christine E. Skrypzak- Integrative Health, Fitness & Nutrition Coach
Are you completely and utterly confused about what you should be eating?
Are you struggling with losing unwanted body-fat?
Have you plateaued and can't seem to figure out why?
Do you think that you are eating well, but can't shed and ounce?
Are you frustrated about all the conflicting dietary advice out there?
I don't blame you, losing weight today is so complicated!
There are so many diets to choose from! What will work for you?
The list is endless. So, what is the answer?
The $24,000 Dollar Question
Here's a fun exercise. Head over to Amazon and do a search for "weight-loss" under the books category; what you will find is an astonishing hit of over 24,000 different diet books.
Yes, you read that correctly?
Do ALL of these...more
Christine E. Skrypzak, Health Coach & Personal Trainer
Spring is here!
Are you starting to have a hankering for cooler foods on warmer days? If that is the case, it's not only normal, it's an invitation and message from your body inviting in cooler foods, as well as foods higher in water and antioxidants, These foods protect our skin in the summer months from the sun and excessive heat.
Our bodies are incredibly intelligent and when we are dialed into our physiological cravings (not the emotional ones), our bodies begin to favor and crave foods that will prepare us for the warmer months. Spring vegetables and summer fruits have a purpose and a function inside our bodies.
For example, the best foods for cleansing and supporting the Liver-Gallbladder systems are dark leafy greens, such as kale, Swiss chard, collards, dandelion, spinach and escarole. These foods help cleanse us from the long winter months.
Fruits with dark pigments such as cherries, acai berries, blueberries, strawberries, blackberries and blueberries are RICH in antioxidants.
Antioxidants are phytochemicals, vitamins...more
Christine Skrypzak-Health, Fitness & Lifestyle Educator
If you've been following my blog or you are a client, you know our mantra when it comes to food- "It's everything".
It is. It has the ability to help promote disease or reverse it. It can help you lose fat lighting fast or gain. It can stabilize your moods or make you cranky. It can help you heal quickly after surgery or an injury or slow down the healing process altogether. It can worsen your allergies or heal them.
There is no denying that food is so powerful, that it can change your life for the better.
But what type of food does all of these amazing things?
Whole, unproccesed foods that come straight from the source.more
The key to vibrant health and a healthy, fit body is 80% diet and lifestyle and 20% fitness.
Americans have been programmed to achieve this backwards, emphasizing calorie counting, calories in/out and training it off at the gym. How exhausting and unsustainable!
It all starts and ends with real food. That's it. Sure, we have to pepper in some purposeful exercise, but all of your health and fat-loss results start with quality control and you being in charge with what your nourish your body with each and every day.
Think about that for second.
When you envision a healthy, vibrant person do you think that they nourished themselves with a Wawa Breakfast Burrito or a Vibrant Smoothie Bowl with antioxidant rich berries? How about a bag of pretzels or a ripe avocado? Are pretzels really classified as a food? Last I checked, food was supposed to support life, not deplete it.
We must all learn to cook and meal plan our way to better health and effortless fat loss. There is no amount of exercise, dieting or magic pill that...more
Christine E. Skrypzak
Here at the Burn Method Whole Health & Fitness, I educate my clients about the health and fat loss benefits of a Controlled Carbohydrate. I don't only advocate this diet, I practice this protocol and have been for the last 10 years. Eating this way keeps me healthy (my blood work is superb), lean, energized, strong and my hormones balanced.
It's simple, you divide your meals into two categories:
EDFM– Every Day Free Meals
These meals are low in carbs, mostly based around non starchy vegetables, organic or wild protein, and healthy fats. I enjoy EDFM meals any time of the day.
Some examples are: vegetable omelette, chia pudding, flax pancakes, & beef broccoli stir-fry, nutter butter smoothie, magical muffins, roasted salmon with veggies topped with goat cheese, grilled steak salad with feta, olives and homemade vinaigrette.
EWM– Earned Workout Meals
These meals are earned with a high-intensity workout and tend to be higher carbohydrates. For...more
Diets don't work. Deprivation doesn't work. Calorie counting doesn't work.
Using your kitchen as a pharmacy and food as medicine, works.
Before we dive into today's cook once, eat thrice recipe, I'd like to tackle some myths about eggs and serum cholesterol levels.
Fact. Eggs have dietary cholesterol and not all cholesterol is bad, in fact we need cholesterol for optimal brain health, balanced sex hormones and optimization of vitamin D to name a few. Eggs are also one of natures perfect food, PROVIDED they are sourced from healthy hens that roam and don't eat GMO' feed (corn, soy) and aren't injected with growth hormones and antibiotics,
Christine E. Skrypzak
Did you gain some extra weight over the holidays?
Are you tired and feel the winter blues creeping in?
Are you feeling LESS energetic and vivacious?
Are you bloated?
Not sleeping as well?
The holidays tend to be a time when people really abuse their bodies. Consuming too many animal products, sugar and alcohol, the body takes a beating. Combine this with stress, lack of sleep and other poor lifestyle habits and you have a recipe for a serious case of the "bloated blues".
It's time to RESET the body-a delicious winter tune up!
Yes, archeological research suggests that humans are omnivores-meaning our biology suggests we evolved consuming both animals and plants, but really we are *opportunistic* feeders (survive by eating what is available).
Well, we live in a different time an let's face it, no one has a shortage of food these days. There is an opportunity to find food everywhere at any time of the day. The days of hunting and gathering are...more
Happy New Year Health Warriors!
I'm not a huge fan of NYE resolutions for the the mere fact that people tend to set lofty goals after a year of being sedentary and then flounder when they can't keep up with the goals they set for themselves.
By the end of January, the gyms begin to dwindle and the those same people lose faith in themselves and give up once again.
It's time to break the cycle.
Achieving amazing health is a journey with no designation-it's a lifestyle.
Daily Walks +Purposeful Exercise +Clean Food+ Self Care = An Amazing YOU!
I'm really excited to launch the Burn's 2017 Winter Programming! It's the perfect blend of all the fitness & therapeutic disciplines. I've combined physical therapy, barre, foam rolling, kettle bells, yoga, pilates, breath-work and intention setting all into one fun filled fitness practice.
Small Group Formats =Individualized Attention
Notice I say the word practice. Achieving a great fitness level...more
Christine E. Skrypzak
You've heard me say it before, but I'll remind you again. The key to effortlessly living a healthy lifestyle is simple-it requires a little bit of planning.
“If you fail to plan, you are planning to fail!”-Benjamin Franklin
Once you have determined your top 10 "Go To" meals that you'll rotate into your monthly meal plan, the possibilities are endless. You can swap out different proteins and vegetables at each meal so you'll never get bored.
We are all busy, so having some quick healthy food hacks will simplify your life and upgrade your health.
These are my top items I keep on hand on a weekly basis for quick meals that taste amazing and only take minutes to prepare:
I hope everyone is having a wonderful Christmas break.
We just returned home from a wonderful week of skiing in Whistler B.C. over the Christmas holiday.
The weather was quite spectacular-it snowed four out of the seven days we were there, so the scenery was magical.
Skiing is one of my favorite winter activities for a variety of reasons; sure, it's great exercise, but I love it because it allows you to connect with nature and something greater than yourself. There's no stress or distractions. There's no opportunity for self destructive behavior like binge eating or drinking. It's truly amazing how being outdoors really does nurture the soul.
That said, it also allowed me the opportunity to deviate from my normal daily routine as well without any guilt. I realized that I had enough trust in myself and my lifestyle that if I deviated from my normal day, I'd be able to bounce right back in as soon as I returned home....and I did.
I love how we can learn so much by simply watching a child. How they are so carefree and move with ease is one of life's greatest pleasures. We are going to channel our inner child today by sinking into one of my favorite postures for ending a long day-Child's Pose. So turn down the lights and enjoy this yummy posture that will open up your back so you can fall into a peaceful sleep.
Listen. LIve. Love. Learn. Burn.
We are in the home stretch of the challenge-I hope that you are carving out some time to take care of yourself over the next few days. As promised, we are focusing on opening up the connective tissue and fascia to help releive any areas of tightness in the lower back. This posture is wonderful to maintain a healthy lower back, while getting a nice stretch through the abs too.
Have a great day!
Listen. Live Love.Learn Burn.
Do you sit for an extended period of time during the day? I think its safe to say that many of us do-this creates tightness in the hips and lower back, resulting in lower back pain that can move down into the hips. This posture is a wonderful groin, hip and lower back opener that feels amazing at the end of a long day. Hold this posture for 5:00 minutes and enjoy!
Listen. Live. Love. Learn. Burn.
Happy hip day! Oh, those beloved hips of ours...they take on the burden of the world through daily living. From corporate life to commuting in the car, the hips not only become tight, they also are an area where emotions collect in the fat cells. Yes, this is a real thing-you can read more about this here.
That said, we are going to focus on one of my favorite hip openers to not only relieve stress, but open up the hips to create more space and suppleness.
We are going to do an easy supine hip opener, so enjoy!
Listen. Live. Learn. Learn. Burn.
Christine E Skrypzak
As we continue moving towards out goal of committing to 25 days of self care, I'm going to continue to focus on drills that will encompass mobility and flexibility with a smidgen of strength. The idea is to rid the body of tension that we are building that can promote systemic pain in the areas of the back, hips, elbows and knees. Come join me in a 5 minute self care practice that will help you reconnect to your breath and relive any tension in your spine and surrounding muscles.
Listen.Live. Love.Learn. Burn.,
Welcome to day 15 of your movement practice. As promised, we will continue to commit to a movement practice for the rest of the challenge that will focus on flexibility and a a little bit of strength. These are hands down, some of my favorite sequences because they feel so amazing, and provide such an amazing benefit as well
This sequence has twisting movements to remove toxins, along with a movement that will build strength in the upper body too.
Listen.Live. Love.Learn. Burn.,
Happy Wednesday everyone!
As we move into the middle of the month with Christmas right around the corner, we are going to dial down the workouts and focus more on moving our breath; this will reboot both hemispheres of the brain and to shuttle the body into rest and digest mode or parasympathetic mode.
Because we are always on the go and rush, rush, rush mode, we often find ourselves in "fight or flight" mode-this raises our stress hormone, cortisol; excess cortisol can cause a myriad of health problems including but not limited to:
Take this opportunity to tune in and take 5 minutes for a little self care-your body, mind and spirit will thank you!
Listen. Live. Love.Learn. Burn,
Christine E. Skrypzak
It's that time of year where you are attending party after party and you may have one too many cocktails or Christmas cookies. Don't worry, don't beat yourself up mentally, I know your body is taking a toll physically, so that's clearly enough. I know that when I derail from my lifestyle I feel bloated, tired, cranky, unbalanced, short tempered and the cravings begin. Yes, food is that powerful and you especially notice it when you eat clean, hydrate and take care of yourself. One night of poor eating habits can disrupt your micro-biome and blood sugar-translation...suppress your immune system and turn on all sorts of cravings and insatiable hunger.
That said, here are my top tips to get back on track and "reverse" any damage that you have done to your metabolism and micro-biome. The quicker you can get the toxins and gluten out of your system, the better you will feel and the body can start the recovery process.
On the 13th day of Christmas my true love gave to me-lower back pain relief;-) Tight hips (from sitting all day at work, commuting etc) are one of the reasons why people suffer from lower back pain.
This circuit is a great way to assess the current function of your hips and lower back. From a physiological standpoint, we are all born to squat-take a look at a baby or a toddler-they can all squat below parallel. Regardless of your age, everyone should be able to squat below parallel without any discomfort or effort.
This sequence will help you open up your calves, Achilles tendons, groin and hips, while strengthening the muscles of the inner thighs and glutes at the same time.
Have a great day!
Christine E Skrypzak
We are almost at the halfway point of our challenge. How are we doing? Are we building consistency yet? If not, don't worry, it's not the end of the world, just keep working towards it.
Today's challenge is a wonderful way to revitalize the spine first thing in the morning. This mobility and breath circuit will open up the spine, settle the mind and wake up the body. Connect your breath to your movement and watch the magic happen!more
Christine E. Skrypzak
Day 11 is another 5 minute cardio intensive circuit that will shuttle your body into fat-loss mode, provided you start your day with protein, produce and healthy fat-how about some poached eggs, avocado and sauteed greens? Continue eating that way the rest of your day and you'll not only balance your mood, hormones and feel great-you'll continue to lose body-fat over the holidays! Have a great Subday!more
On the 10th of Christmas my true love gave to me a 5 minute fat-loss circuit that will supercharge your metabolism into Sunday provided you eat clean and keep the sugar and processed food at bay! Saturdays are busy, I get it-but we all have 5 minutes to take care of oursleves. Now go get it!more
Christine E. Skrypzak
Happy 9th day of December!
This is a throwback workout, but a personal favorite! This is almost 7 years ago when Ava was about 6 months old. I was working back up to he fitness level I was prior to becoming pregnant, so these exercises are great for beginners; the WO includes plenty of core specific moves that target the anterior and posterior sides of the core.
So get up and move-grab your baby, a stuffed animal or your cat for that matter and move and groove-no baby required;-)
Day 8! Woot!
Get ready for a cardio, agility and core drill! Have fun and just commite to move!more
Ok, really? Is it already December 7th?
Today is my company Christmas party-an opportunity to pamper all of the amazing people I get to work and walk this journey with-That said, when you are pressed for time and have a busy day full of family and work obligations, these 5 minute workouts are the perfect balance of cardio, strength and mobility to elicit "just enough" of a metabolic response in the body to change your epigenetics and the way that your body functions ! Yes, just 5 minutes a day will keep the doctor, prescription drugs and lifestyle diseases away.
Have fun you party people!
Day 6 is here! Where is the month going? I'm getting excited because we are spending Christmas in Whistler B.C., so there will be plenty of skiing in the works! Skiing requires a tremendous amount of glute and leg strength, so burpees are one of the best exercises to train the entire body, including your cardiovascular system. Please don't be intimated by these exercises-there is ALWAYS a starting point for every individual regardless of your fitness level or injury status.
Today we are boxing and climbing! Have fun and enjoy!more
Today is day 5 of your challenge! Today we are focusing on strengthening the muscles that support the knees which is not only important for daily living, but for sports-both recreational and collegiate.
Let's get skiing! Have fun and see you tomorrow!
Happy Sunday everyone!
Today is day 4 of our challenge! How are we doing? Have you fallen off the wagon yet? If you did, get right back on, it's ok!
Today's burpee variation is a full body exercise that will work the the entire back and core. This one will also get the heart rate up too, so get ready to get breathless. Breathlessness is was what you want to strive for to get the maximum benefit of these exercises.
Have a great day and I'll see you tomorrow!more
Christine E. Skrypzak
Happy 3rd day of December! Here's day 3 of your 5 minute fitness challenge! This one is quite cardio specific, so expect your heart-rate to dial up. This circuit will shuttle your metabolism into fat-loss mode and is perfect to do before a night out on the town-right before you get into the shower!
I apologize in advance for both having to look at at Taro's butt (my shiba inu) and my crazy hair, but this is a day in the life of a busy working mom who is running around, cleaning, cooking, training and coaching clients;-) I'm by no-means a you-tube star with a full hair and make-up team...and that is ok;-)
I'm in the trenches just like all of you, juggling life, work, family and friends. My priorities are simple though-taking care of myself, my girls and Rob.
Their health and wellness is my TOP priority; home cooked, nourishing meals and packed lunches are a daily staple along with a consistent routine is what we all strive for each day. Consistency is the key word here.
Consistency + Daily Actions = Optimal Health
Teaching the girls the basics of a healthy lifestyle now will help them make better choices as they get older. Sure, are they going to eat pizza late at night studying for a...more
Wow, December 1st has arrived!
Let's dive into day one, but first let's commit to our movement practice for the next 25 days!
How do we do that?
We schedule it into our calendar and make a note. The beautiful thing about this challenge is that it is accessible-everyone has 5 minutes to commit to their health!
You can find the video on my you tube channel.
I have 3 variations to choose from- beginner, advanced beginner/intermediate and advanced.
Please-if you need any alternatives, write a comment and I'll be happy to make a recommendation. If none of these are an option, just sit up and down in a chair 25 times, just move.
Lastly, I'm known as the glute amnesia trainer-I'm constantly coaching my clients on how to engage through their glutes and not their quads (thighs). It's a conman muscular imbalance that needs constant mindfulness, so pay attention to keeping your glutes engaged and core strong.
Hugs, kale and squats,
As exciting as the holiday season can be, it can also be extremely stressful and busy. There are "to do lists", travel, parties and planning. December is a really busy time for my business and family, so I can relate to obstacles that are presented and the temptation to skip workouts, stay up later and indulge more than usual.
As a Health & Lifestyle Coach, my goal is to educate people that the holidays can be fun and indulgent provided you have healthy lifestyle practices in place.
We are human.
We are going to eat a little more dark chocolate and sip a little more bubbly this month, but that doesn't mean you should throw in the towel entirely and wait until January 1st to regroup.
Don't do that.
It will have more repercussions than you think. If you completely derail from your lifestyle for 7 days for example, it takes 1.5 (11 more days) times that to revamp your metabolism, detox from sugar, kick cravings and clean the slate again.
It's not only worth it from a...more
I wanted to take this opportunity to thank all of you for sharing your fitness and health journey with me over the course of 2016. It's hard to believe that we are winding down another year!
Hopefully this year has offered you the opportunity to fine tune your lifestyles and daily habits, allowing for more automatic behaviors that don't require much thought!
Remember, it's the consistency of your actions each day that will override the "not so" healthy habits, so keep trying you will get there.
With Thanksgiving and a slew of other parties jammed into your schedule, you might be nervous about gaining weight over the next 5 weeks. Don't fret, here are my top tops for maintaining your weight loss and even losing some during the holidays.
I'm too tired. I'm not good enough. I don't have enough money. I don't have the discipline. I don't have the time. I'm too tired. I work too much. I have the worst luck. My shoelace broke. My cat vomited. It's too cold. I'm not a morning person.
Do you suffer from a bad case of excusitis? Chances are the answer is "yes" if you can't seem to reach a personal goal in your life.
Whatever that goal is, be it professional, relational, financial, health, even fat-loss, a serious case of excusitis may be preventing you from being the BEST version of you- in ALL areas of you r life.
If you want to achieve a GOAL, please understand there are simple & scientific steps to achieving ANYTHING.
I'll first start off with the good news. You have the ability to change!
Human beings and their behaviors are a collection of daily actions, REACTIONS and beliefs that dictate our day....more
The Burn Method has been by far the best exercise program I have participated in. I have tried many different ones that are okay for a while but then lose interest, stop going and end up back at the beginning. Christine really works hard at keeping everyone engaged with daily posts, nutrition ideas and each class has something different. You really feel like you have had a good workout when you are finished. Over the past year I have been able to lose weight, improve my strength, have more energy and just feel better all around. Christine’s positive attitude and enthusiasm definitely rub off on everyone! ‘
Ann Ochs, Kennett Squaremore
My Journey with Christine and the Burn Method began a year ago. I had just quit my job and began a new position working from home and was working 11-12 hours a day, was traveling back and forth to Florida to aid in my father's care from a terminal disease, husband out of the country for months at a time, leaving most if not all of life's responsibilities on my shoulders, along with day to day issues we all face in life. Falling in despair struggling with chronic health issues over the last 20 years which have included congestive heart failure, chronic kidney disease, single functioning kidney, seizure disorder, and hypertension, to name just a few I had no energy and as if I was falling apart at age 50.
Despite compliance to a cardiac/renal diet and regular required exercise of walking/running at the track/treadmill/elliptical it just wasn’t working.
I came to my first class at the Burn Method and worked every muscle and felt exhilarated and proud that I could accomplish that class, I was hooked. I worked with Christine and she listened, advised and provided...more
I first met Christine and joined The Burn Method in January of 2015. At that time, I had been suffering from severe rheumatoid arthritis symptoms and depression for the past three years. A recent medication change had made me pain free, but I was still dealing with the many side effects of the medications, including slow metabolism, weight gain, chronic stress, and fatigue.
From my first phone conversation with Christine, I knew she was what I had been searching for. I had been to many doctors and even a nutritionist, and none of them could help me get my health and fitness back. I had always eaten very "healthy" and exercised when I wasn't in pain. The doctors all wanted to treat my symptons without getting to the root cause of why I was suffering from this auto immune disease. Christine's approach was not just about excercise, she also includes emotional health and nutrition, which I now know are even more important! This was exactly what I was looking for so I could not only be healthy but get my life back on track as well!
Christine's wealth of knowledge as well...more
Happy Fall everyone! Now that the kids are back into school and the summer sangria is a distant memory, it's time to start thinking about you again! Although our time here on earth is short, it's the quality of our lives that matter. When you picture a healthy person, what do you envision?
This is what health looks like to me. Notice I didn't say "being a size 0". This is not what health represents. Health is the sum of many moving parts. It's how we live, love, move, breath, learn, experience and represent. Have you read my...more
Christine E. Skrypzak
It's that time of year-Fall Foods! I love all things fall, with foods being one of them; some of my favorites are pumpkin, butternut squash, Brussels sprouts, kale, cabbage and apples to name a few. Each of these foods contain boatloads of nutrition specifically designed to optimize your immune system for the winter months ahead. Say bye-bye to colds and hello to bright eyes and wrinkle free skin!
That said, pumpkin is one of my fall favorites. I use it to make granola, pumpkin pie smoothies, pumpkin bread, pumpkin pie oats and more.
Pumpkin has a boatload of benefits as well!