Renew Wellness Studio - Murrieta, CA

***January Special***
5 Infrared Sauna Sessions for $65. Appointments available Monday-Friday 8 am - Noon. Text 951-290-9795 to schedule an appointment.

6 Benefits Of Infrared Sauna Therapy Detoxify, relax, and soak up all the benefits of sweating in an infrared sauna.

Weight gain, fatigue, brain fog, bloating, insomnia...these are just a few of the symptoms we deal with as women over 40 that can leave us feeling like we lost control of our bodies. Struggling with changing hormones and slowing metabolism can be reversed with the right type of metabolic exercise and proper nutrition. Let me show you how at almost 51 years old I have maintained my weight, balanced hormones, and kept my metabolism working for me. I've helped hundreds of women get results and I would love to help you! Call 951-290-9795 or message me for a consultation.

Ladies! Are you ready to make 2019 your best year yet? Don't be fooled into thinking you can't be in your best shape ever after 40 or even 50. Let me teach you my secrets! Message me for a consultation!

Thinking of waiting until January 1st to start your health and fitness resolutions? Well why not try something new. Start now and by January 1st not only will you not have put on that extra holiday weight, but you'll be ringing in the new year already looking and feeling better. If you need help getting started, send me a message!

**Warning: keep reading for the best healthy cookie recipe ever**

Happy Monday! I kind of feel like a Bratz girl in this selfie (if you have daughters you probably remember the doll that has big eyes and the head is bigger than their waist). I love what you can do with a camera angle!

So how are you going to make it from now until Christmas without eating every cookie and sweets given to you or brought into work? Here's what I do. I always have a container of my favorite healthy cookies on hand in my fridge so I can have a little treat and feel satisfied and don't feel the need to eat a lot of the other stuff around me. These are a staple in my house throughout the year, so give them a try:

1 mashed ripe banana
1/3 Cup Sunflower Butter
1 Cup Gluten Free Oats
1/3 Cup Coconut Sugar + 1/2 dropper liquid stevia
2/3 Cup Almond Meal or Flour
1/3 Cup Flax Meal
1/3 Cup Walnuts
1/3 Cup Pepitas
1/3 Cup Dried Cranberries
1/2 Cup Shredded Coconut
1/3 Cup Gluten/Soy free chocolate chips
1/2 Tsp. Himalayan Sea Salt

Use a teaspoon to scoop round batter on to cookie sheet. The consistency is thick. The cookies are dense so don't make them too big for portion control. Bake at 350 degrees for 8-10 minutes.

Happy ! So I'm wondering what's more important to you sleep or a good workout? Scientifically sleep is more important for your overall health but for me personally I need sleep and a good workout for my sanity! We definitely need sleep to perform better in the gym so why not work on improving sleep so you can improve your fitness level. We also need sleep for weight loss and to build muscle. Our bodies do most of its repairs between 10 PM and 6 am so concentrating on deep sleep during these times has so many benefits. So what can you do to improve your sleep?.

✔ Get off all electronics an hour before bed.
✔ Try to keep a regular sleep schedule getting up and going to bed even on the weekends.
✔ Reduce your fluid intake before bedtime.
✔ Don't eat a large meal right before bed.
✔ Exercise during the daytime.
✔ Practice deep breathing techniques to relax yourself when you lie down to sleep.
✔ Work on hormonal balance.
✔ Take a natural supplement such as Melatonin or CBD oil to help induce a deeper sleep.

Hope everyone has a great weekend! What are your plans to stay active? I'm hoping for a good hike to enjoy California's cooler weather.

One of the biggest complaints of women over 40 is weight gain or a new found inability to lose weight. This can be one of the most frustrating symptoms of perimenopause/menopause with fatigue, hot flashes and insomnia being a close second. Our first instinct as this happens is to eat less and bump up the cardio, but what if I told you there is actually a better solution? Feeding your body a nutrient dense diet with the amount of calories your body needs and performing exercises that promote muscle growth are the key to keep that metabolism firing. Don't settle for the untruth that weight gain is just part of getting older. Yes our bodies and metabolism change with age, but we just need to change are daily practices to go along with it. This willingness to change has really benefited myself and the women I work with. It doesn't have to be difficult,. It just takes a conscious effort to give your body what it needs at this stage of life. Click on the link in my bio to learn more about the steps I took (and use with my clients) when I started to notice that extra weight coming on at age 47.

✔ Removed the foods and exercise that was causing inflammation, weight gain, and hormonal imbalances.

✔Repaired gut and liver to improve metabolism and hormonal balance.

✔Balanced hormones through diet and supplements.

Message me or click on the link in my bio for more information.

Weight gain, fatigue, poor memory, insulin resistance, insomnia...these are just a few of the symptoms we deal with as women over 40 that can leave us feeling depressed and helpless. Struggling with changing hormones and slowing metabolism can be reversed with the right type of metabolic exercise and proper nutrition. Let me show you how at 50 years old I have maintained my weight, balanced hormones, and kept my metabolism working for me. Call 951-290-9795 or message me for a consultation.

Peace out Coeur d'Alene! I'm on my way home with tears in my eyes because I'm leaving my closest friends and the town I really consider home!

I've been taking some time to read on the plane (something I don't get enough time to do at home) and I just read this great chapter on making promises. Don't we all hate that flaky friend or family member that constantly makes promises to hang out or do something for us but half the time breaks those promises? Well we can be just as flaky to ourselves! How often do we promise ourselves that we are going to workout more, start eating healthier, spend more time with our families, the list could go on and on, but then we don't keep that promise and flake out on ourselves. This just leads our brains to know subconsciously we don't really have to keep our commitments to ourselves making us unsuccessful at reaching our goals. I'm just an ordinary girl like the rest of you. I'm busy, I'm not always the best wife or mother, I don't always get everything done on my "to do list" and I am literally sitting here at the airport wearing a hat because I haven't had time to wash my hair in 6 days (thank goodness for hats and dry shampoo). The one thing I do excel at is keeping promises to myself about my health and workouts. If I tell myself I'm going to get it done, I do it! Sometimes not at the most convenient times ( I've been know to meal prep at 8pm on a Sunday). In this way I have hardwired my brain that I do follow through on my promises.

So how about you? If you hate those flaky promise breakers, start off by keeping the promises you make to yourself...you're worth it!

So we've been on vacation for about 4 days now and I am so off my normal routine. In a way it feels good to not have a routine, but also there are a few things I'm struggling with. It's so hard when I'm traveling to drink as much water, because I'm not always near a bathroom and eat as many veggies as I usually do (about 4-5 servings). I also tend to eat out a lot more and can struggle with bloating from foods that I normally avoid. Here's how I try to combat these issues. I start my day with as much water as I can to start off well hydrated. I take a fiber supplement to make up for the fiber I'm not getting from my veggies, and I take digestive enzymes before my meals to reduce bloating. I'm never going to give up travelling, so learning some tricks to keep me feeling good is vital.

Picture is from paddle boarding with my bestie. We burned almost 500 calories and what a fun awesome way to do that! Yesterday we hiked 5 miles and I carried my nephew in a pack for 2 1/2 miles (which was 30 pounds) and boy did I sleep last night. It also showed me that I never want to allow myself to gain weight if I can control it, because that made the hike so much harder and all I kept thinking about was how hard it must be to walk around daily with extra weight. It makes me thankful that I can help women with the struggle of gaining weight. Hope I'm not boring you all with my travel photos!




#50

Do I eat carbs? I get this question a lot and the answer is HELL YES! What I don't eat is crappy carbs that cause major inflammation in the body. This includes most processed foods, breads, crackers, etc. I know low carb diets are popular and I definitely limit the amount of worthless carbs I eat, but I feel I do my best when I eat complex carbs like sweet potatoes, brown rice, and quinoa, especially Ion days I workout, makes me feel so much better. Also, I have an under active thyroid and reducing carbs too much can slow your thyroid down.

What are your thoughts..are you pro carbs or not?

The definition of insanity is doing the same thing over and over again and expecting different results ~ Albert Einstein

Results take change. They take action different from what you've been doing in the past. They take doing these positive changes over and over, consistently...not just for a couple weeks, but for years.

What I find working with women is they do great for the first couple weeks, but slowly start to slip back into those habits that weren't working for them before. Why is it so hard to stick to something new? Because change is hard. It takes time, effort, consistency, discipline, and sometimes a little feeling uncomfortable for awhile until this change becomes our new normal.

So how bad do you want it? I personally am okay with giving up old habits (even ones I enjoyed) to see results. If your not, how can you expect to reach your goals. Trust me there are some days that I think screw this I'll just give up and grow old gracefully like you naturally should because I'm tired and frustrated with slow results, but then I can't, because like the new song by Shawn Mendes it isn't "In My Blood " to give up (BTW it's a great song so if you don't know it google it).

If you struggle to stay consistent, what do you think is keeping you from consistent change?