The SECRETS to living healthy and happy

Seems like you cannot even open your email or do a simple google search anymore without seeing all kinds of click bait like “lose fat fast” “get rid of the bloat” “banish cellulite forever” These rabbit holes we have all gone down are nothing more than money makers selling lies and also you ever think titles like this prey on us thinking we need to somehow be fixed? They mine as well say -HEY you are totally broken so just do this!-

I am actually going to give you some real life difference makers that you can start applying to your life today and I’m not talking kale smoothies and colonics


yes I said move not exercise because the way you move your body should be mindful and does not have to involve signing up for a boot camp class or cranking away on the eliptical machine for 45 awful minutes.

Find the body movement that works for YOU. There are huge benefits to body movement just to name a few

increased mobility, strengthening of the joints, tendons, bones and muscles, elevated mood, improved cardiovascular system

If you want to work with a personal trainer to help you out with some ideas on this one I know a good one who can safely guide you into a program that works just for you!!


Yes I said eat and not diet or restrict or count calories or go keto or whatever unsustainable thing that your cousin or your friend did and it “worked” for them.

When it comes to eating, try practice intuitively eating- that means pay attention to your actual hunger and full signals, pay attention to how your body and mind feel after you eat certain foods. How is your digestion, bowel movements, energy, mood? I think this is really an area of learning what works for your body and for everyone it is going to be mostly whole foods like fruits, vegetables, nuts, seeds, whole grains and protein sources. Highly palatable foods that come in convenient colorful packaging are not going to give your body any long term happy feels.

Pay attention when you reach for certain foods and drinks what emotion are you trying to satisfy?


This might be the most important one of all as it dictates the day, getting enough good quality sleep can make or break your day. It can have a domino effect on how much energy you have physically, how much mental energy you have to make good decisions around food, cause irritability, make you reach for more and more caffeine or stimulants to keep you going.

When we sleep it is the time our brain does its house cleaning,and our body repairs itself…like building muscle!

create a sleep routine- put away blue light devices like cell phones and i pads 60-90 min before sleep, avoid alcohol before sleep, create a cooler bedroom environment, wind down with some reading, journal writing or stretching. Lack of sleep is one of the biggest factors in building a healthy body and a healthy brain


This is a broad one but essentially work on creating positive relationships in your life, surround yourself with good people, talk about things that are important to you. You can also wrap this into self care as well, by asking for help from important people in your life and not taking on the weight of the world by yourself. Sometimes our partners, friends and family are more than willing to help but they do not realize how they can help until you ask. Humans need human contact to survive and thrive that’s pretty evident, no one should ever feel in isolation. Emotional and mental health is all part of maintaining overall health.


Ever have the feeling that your in a better mood when the sun is shining? Yeah me too. Vitamin D3 is our sunshine savior, many people especially in the northern states lack in this vitamin. It can be gotten through food of course and is also easy to supplement with. As with any deficiency get a blood test to be sure, do not just assume you are deficient in something and start taking random vitamins. When the sun is out try to get 10-15 min of sun exposure on your skin

What areas of your health are you struggling with and what areas are you working on making positive behavior changes in?

When I work with clients in health coaching sessions we work on some of these areas of health and help to connect the dots for them and put balance into their busy lives. Behavior changes in these areas can be a challenge if you have been stuck in the same thought patterns for years but if you are willing to put in the work and be honest with yourself you can create a whole new sense of health and enjoyment for life.

Published by k3fit

I am a certified personal trainer and certified health coach. I hold a personal training and health coaching certificates from the American Council On Exercise and I hold a kettle bell certificate through the IKFF. I also hold a certificate in nutrition from the health sciences academy. I am very passionate about helping clients reach a healthy lifestyle. I do not offer a "cookie cutter" program. I believe that everyone has unique needs and situations. When you work with me you will get a personalized program to meet your own needs. I offer personal training at my home gym set up. I also work closely with you on your nutrition program to set you up for maximum success that will last a lifetime.

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