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

1. 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.

2. Milk thistle: The active compounds in milk thistle,...

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?

• Greens
• Red
• Orange
• Purple
• Yellow
• Midnight
• Sunset

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...

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...

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?

• Paleo
• Vegetarian (vegan, lacto-ovo, lacto, pescatarian)
• Primal
• Frutarian
• Flexitarain
• The Zone
• High carb
• Low carb
• Fat free
• Ketogenic

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...

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...

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...

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,

Dangers of GMO's.

...

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?

Feeling drab?

Dehydrated?

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...

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...

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.

...

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.

• Digestive Enzymes. Digestive enzymes help speed up the...

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!

Day 2 of your 25 Days of Christmas Challenge is posted!

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...

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...

Happy Thanksgiving!

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.

• You Body Is Forgiving. Let's start with the good news! If you deviate from your normal routine slightly, it's not going to make a huge impact on your weight provided that you don't spiral out of control and deviate daily. At the Burn...

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?

Someone with:

• bright eyes
• an infectious smile
• a positive attitude
• someone who manages stress well,
• someone who bounces back quickly from an injury
• someone who can travel and walk or hike 7-10 miles a day
• someone who lives into their 90's without one single medication
• someone with passion and purpose
• someone who is an eternal optimist
• a healthy set weight
• is happy and living in the moment

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...

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!

• Pumpkin is a rich source of vitamin A.
• Pumpkin is one of the best-known sources of the antioxidant beta -carotene.
• The potassium contained within pumpkins can have a positive effect on blood pressure.
• The antioxidants and vitamins contained within pumpkins can prevent degenerative damage to the eyes.
• Canned pumpkin...

Ingredients

• 1.5 cups boiling water
• 1 to 1.5 teaspoons Matcha Tea
• 1 tablespoon coconut butter or coconut oil ( I prefer the butter)
• 1 teaspoon of raw honey (more or less to taste)
• 2 tablespoons Great Lakes Collagen

Instructions

1. Boil water.
2. While waiting for the water, get your blender ready and add in tea, butter, collagen & honey.
3. Once water is ready, pour into blender and blend until creamy and frothy, about 45 seconds.
4. Sip and watch the magic happen!