Healthy Body List

By doing these these specific tasks daily, you will feel really good. I mean really good- body, mind and spirit. Aim to check off 80% of these tasks daily.

Warm lemon water- Drinking warm lemon water as soon as you wake up (on an empty stomach) is important because it increases your metabolism, alkalizes your body and aids in better digestion throughout the day.

Morning stretch- It is important to wake up each morning and get your stretch on. Stretching first thing does a couple of things:

1. Increases your circulation and creates an energy flow within your body

2. Promotes greater flexibility

3. Releases old energy and emotions that are stuck in the hips and spine

4. Gives your mind a moment to be silent and enjoy the silence of the morning creating a healthier mindset

Since assigning my clients to stretch in the morning, I have gotten the best feedback- some have been life altering. Many have realizations about their life and how they want to change because they are forced to be with themselves for a couple minutes without the outside world bothering them. Or they had rid themselves from chronic pain in their neck and/or back.

Please note- Drinking your warm lemon water and stretching first thing are the only two things you must do before you begin your day. All other tasks can be completed whenever you wish throughout your day.

Protein Smoothie- Drinking a protein smoothie filled with fruits, vegetables and protein powder is a surefire way to amp up the amount of vitamins and minerals you receive during your day. Also smoothies are easier on your digestion (which is a plus to have your body not work so hard every time you eat). Here are some ingredient suggestions:

-Vegetables: Fresh baby spinach, fresh baby kale, fresh zucchini, roasted butternut squash, and frozen cauliflower (obviously the roasted veg should not be seasoned).

-Fruit: All fruit should be frozen to ensure a thicker, creamier and cold smoothie. Banana, berries, pineapple, mango, and cherries.

Healthy fat: Make sure you measure your healthy fat. Any nut butter (1-2 tbsp), avocado (1/4-1/2), MCT oil (1 tbsp), coconut butter powder (1 tbsp)

Protein Powder: I have found the most success with Vega One and Shakeology. If you are interested in Shakeology, please get a hold of me.

Base: Almond milk, coconut milk, hemp milk, rice milk, coconut water or water

Sexy Salad- Salads are a great way to get in a lot of fresh foods as well. When you eat one salad per day and one protein shake per day, you are well on your way to a healthier body. Aim for a colorful salad that has a lot of vegetables in it with some protein on top and a healthy fat. Be as adventurous as possible and change it up. Your body loves change.

Workout- Remember to workout no more than 5 times per week. Choose workouts that excite you and make you feel incredibly proud of yourself when you finish.

Water- I want you to take your weight, divide it by 2 and convert that number of ounces into cups. There are 8 ounces in 1 cup. That is how much water you should be drinking daily.

150lbs/2=75 ounces 75/8= 9 cups

That person should be drinking 9 cups of water throughout the day.

Ps- If you did not receive the free Healthy Body Chart from me, please email me via the contact page and I will be sure to get it over to you!