Category Archives: weight loss

back to school, back to routine

Now that the kids are back in school, we can finally go back to our own routines that keep us at our best. What is your best version of your optimal day?
Mine is pretty simple – it includes a good sleep, a brief morning mediation, journaling/gratitude and goal setting for the day, a big glass of water with ACV….followed by solid nutrition (many different colours, lots of water, select supplements), good skin care and some kind of a workout for sure! Tons of productive and inspiring work hours – and it also includes good connection with friends and family.

Anyway – one of the keys to making your routine work for YOU and stick, is to get a few things right in the morning. A good morning routine sets you up for long term success – day by day and step by step. Want to give it a try?
Download this worksheet (my personal morning:day routine) fill it in and send it through to me. I will follow up with a few tips and tricks on how to optimize for yourself and your goals.

Enjoy – and looking forward to hearing from YOU.
take good care,
Barbara

simple tricks to keep up your hydration

How are you doing in the hot weather? Quite intense, isn’t it? I am really enjoying it! The weekend at the cottage was amazing and the perfect place to bet – but even back in the city, we are making sure to keep the house cool, we have lots of shade in the backyard – and – we all make sure to hydrate lots. Continue reading

tummy troubles?

Quick tip of the day: take good care of your gut!
How do I do that? Eat good foods, manage stress and take good care of yourself – take a good quality probiotic in times of bigger stress.
That’s it!

If you want to know more – find out more below: Continue reading

do you like bitter?

I spent last weekend at a nutrition conference, catching up with lovely friends and fellow nutritionists, learning a bunch of new stuff and reconfirming plenty of things. Always important and wonderful. Lifelong learning is fun – and in nutrition you simply cant stop. Things change constantly!
Remember when fat was bad?
We all know that is long gone – and we know about the importance of good fats in our diet.

Continue reading

kick the sugar habit – join me!

Finally, we are approaching the launch of my annual clean up… are you in?
I don’t know about you, but I so NEED it this time around. My annual sugar addiction is not so easy to break this time…I went from chocolate in Portland and Germany to Margaritas in Mexiko back to chocolate. My plan was to leave the sugar in Mexiko – but somehow these snowdays in Portland completely messed me up! My husband was traveling, I was stuck in the house with the kids, no school, no going places… Don’t get me wrong, we had a wonderful time playing in the snow, sledding, spending hours and hours outside. But – warming up with hot chocolate or tea and left over goodies and chocolate was part of the routine.
Enough is enough! Continue reading

Sleep better?

The goal of my work with individuals and groups is helping you discover your ‘optimum-you’ – whatever that means for YOU. A big part of our work together is focused on movement and nutrition – but it does not stop there. Stress and too little time in our days often leaves my clients with not enough or not the right quality sleep and rest. Not being able to fall asleep or waking up around 2am and not being able to go back to sleep are common problems clients deal with. Sleep issues directly impact health, weight, mood and well-being. Growth, recovery and rejuvenation happen when we rest.

Continue reading

are you a member?

Fall is a beautiful season. It is nice to be more inward, and focused on oneself, the family, the home… cuddling up with the kids and a nice cup of tea, reading a book, and not feeling like you have to be all that active has its benefits and upsides. It also has a few downsides. One of the downsides is definitely that from here through the rest of the year, people usually start gaining weight. A recent study found that September is on average the point of ‘lowest weight’ in the year (in North America, Scandinavia and Germany – so applicable to all of us). From here through the holidays it goes up. And then it takes through next September to get rid off everything again. If we even do.

To work against this trend… Continue reading

Intermittent Fasting, Hormones and Weight Loss

We don’t need statistics to show we hit an all-time high – or, more accurately, low – for overweight and obesity. Regardless, we have the numbers, and they aren’t pretty.
One study found almost 35 percent of American adults are obese (1), and the Center for Disease Control and Prevention (CDC) found almost 71 percent of adults are overweight (2).

hormonesandweight

Just as bleak, evidence shows diets overwhelmingly don’t work, and studies show most people who lose weight regain it plus additional weight after five years (3). Continue reading

10 Ways to Optimize Intermittent Fasting & CRUSH Hunger

If you’ve kept up with cutting-edge ways to lose weight, you’re probably well familiar with intermittent fasting (IF). Many of you have asked me about this, some of us have tried it out together. Far from being the latest fad, studies show IF can be an ideal way to lose weight and keep it off. Other studies show IF can reduce your risk for Type 2 diabetes and numerous other diseases.

fit girl

I’ll talk more about these and numerous other benefits in the next two blogs. Here, let’s focus on how to do IF correctly whether you’re a newbie or seasoned faster. Continue reading