by Holli | Jun 17, 2021 | Nutrition Tips, Recipes
Quinoa Coconut Cream Antioxidant Berries This recipe has been adapted from a great website www.flavcity.com that my dear friend Anna Black Betty Brumfield found. Quinoa Breakfast Bowl This breakfast is a win on nutritious values. The coconut cream is an excellent...
by Holli | Jun 9, 2021 | Exercise
Figure 1 Figure 2 Hip extensions are a great way to tone the booty and release some unwanted toxins in the body. Hip Extensions Cues: Lie on your back, palms facing the ceiling, feet shoulder-width apart, and neck long by pressing the back of the head into the...
by Holli | Jun 9, 2021 | Nutrition Tips
Healing and cleansing the body through nutrition, exercise, and meditation There are so many “cleanses” and workout challenges out there to motivate you to be healthier and happier. But in reality, do they ACTUALLY make you healthier and happier? The 30 day fast that...
by Holli | Jun 9, 2021 | Nutrition Tips, Recipes
Broth Recipes Chicken Bone Broth Slow Cooker Chicken Broth Makes 1 gallon Save the bones from a roasted organic chicken. ¼ cup apple cider vinegar 1 onion cut in quarters Place all ingredients in a slow cooker and fill with filtered water. Cook overnight on low and in...
by Holli | Jun 4, 2021 | Nutrition Tips, Recipes
Watermelon season is here and this is my favorite salad for the summer (Thank you Love & Lemons). Give it a try, the combination of flavors is amazing. Remember to always use organic ingredients when possible. Ingredients Dressing 2 tablespoons extra-virgin olive...
by Holli | May 24, 2021 | Exercise
QL (Quadratus Lumborum) There is this muscle that runs from the top of the pelvis to the bottom of the rib cage and often gets really tight on one side, the QL (Quadratus Lumborum). When one side is really tight it can actually hike the hip up and make it appear like...
by Holli | May 12, 2021 | Nutrition Tips
The nutritional choices we make for our children in their first years of life will have an impact on their entire life. They will most likely stray when they become older, eating fast food and junk food, but the values and understanding you instill in them at a young...
by Holli | May 4, 2021 | Lifestyle Advice
Essential oils for the cold and flu season Not many people are talking about the cold and flu this year with Covid being the number one virus to be leery of. However, as the seasons change and pollen is high in the air, colds, and cases of flu are popping up...
by Holli | Apr 28, 2021 | Nutrition Tips
Don’t Ditch Your Chocolate Just Yet…It is Remarkably Healing If You Have the Right Source! Yummy Cocoa I love chocolate and have searched far and wide for good chocolate not loaded with sugar, milk, gums, soy lecithin, and other harmful ingredients. I frequently go to...
by Holli | Apr 19, 2021 | Exercise
Forward Head Posture Crunches using the neck and hip flexors more than the abs Challenge yourself with the Wall Lean This exercise is so good for your posture and your neck. Try to do this for 3 minutes and if you can’t, well then you must incorporate it into...
by Holli | Apr 8, 2021 | Nutrition Tips
Coconut oil has been all the rage for a long time now. The health benefits of coconut oil are excellent because lauric acid, which is present in heavy concentrations in coconut oil, can inhibit the growth of many pathogenic microorganisms, thus boosting the immune...
by Holli | Apr 6, 2021 | Pre and Post Natal
👶👶There is a great deal of information out there on tummy time and when certain milestones should be reached for crawling and walking. However, there is very little information on why infant development is so important to postural development. Poor postural...
by Holli | Mar 31, 2021 | Nutrition Tips
Vitamin D strengthens our immune system and since Covid-19 has arrived, experts are finding it help protects the body against this virus and other viruses and diseases out there.What is Vitamin D? Vitamin D is an extremely important fat soluble vitamin. Vitamin D...
by Holli | Mar 29, 2021 | Exercise
Figure 1 – Hamstring Mobilization Start Figure 4 – Lateral Mobilization Figure 2 – Hamstring Mob. Ready Figure 3 – Hamstring Mob Level 1 Figure 5 – Release Our hamstrings are often short and tight which can cause a lot of back pain and...
by Holli | Mar 29, 2021 | Exercise
Figure 1 – Start Position Figure 2 – Rounder Finish Position Sitting all day or driving a lot can cause low back discomfort and compress the lumbar spine. This back opener will help the back feel better by pumping fluids into the spine giving it the love...
by Holli | Mar 16, 2021 | Lifestyle Advice
Maintaining a pain free work environment takes some effort. We work hard to get our bodies fit so why ruin all that good work with poor ergonomics. Here is the quick and easy of healthy ergonomics. Click Here For a PDF of The Complete Handout Now on YouTube a Quick...
by Holli | Mar 11, 2021 | Lifestyle Advice, Nutrition Tips
80/20 RuleThe 80/20 rule states that “if we eat well and take care of our bodies 80% of the time our bodies can absorb 20% of the crap we put in it”. There is a saying that also goes along with this which Paul Chek says a lot, “paralysis by analysis”. Being in the...
by Holli | Mar 11, 2021 | Recipes
Ingredients: 8 large organic eggs – half of the eggs should be egg whites 1/2 cup shredded sheep cheese 1 cup cauliflower ½ tsp. sea salt 2 slices cooked free range bacon chopped into small pieces (optional) 1 cup sauteed spinach or asparagus (optional) Cooking...
by Holli | Mar 11, 2021 | Yoga
Cues: Lie on your back and grab the outside edges of your feet with your hands, figure 1. 2. Lengthen your tail bone and gently rock side to side for 5-10 breaths. 3. Now hold and press your tailbone into the floor for 5-10 breaths. Benefits: Hip, groin and low back...
by Holli | Mar 9, 2021 | Pre and Post Natal
Scar tissue often heals in a way that causes issues such as pain, reduced mobility and muscle dysfunction. There are two types of scars, hypertrophic scars and keloids which can result in poor functionality of the tissue. Closeup of woman belly with a scar from a...
by Holli | Mar 9, 2021 | Exercise
Sometimes you just need to take a load off and let your back relax and reverse the flow of blood in your legs. Legs Up The Wall is a great way to do that and can also help with insomnia. Figure 1 – Legs Up The Wall Figure 2 -Legs Up The Wall with Support Cues:...
by Holli | Mar 2, 2021 | Pre and Post Natal
We hear a lot of talk about water…how much to drink, what type, how to store it, what to drink it out of…but that water all has to be used and come out at some point right? So, what does that look like? Water is excreted through the skin, our breath and through the...
by Holli | Mar 1, 2021 | Exercise
I do a lot to stay healthy and keep my gut functioning well. I recently had some issues with detoxing from mold exposure and one of the things I did, and still do, to help release toxins was rebounding. Rebounding is a low-impact cardiovascular exercise that can be...
by Holli | Feb 17, 2021 | Nutrition Tips, Recipes
Let’s talk gluten free pasta. Most of the time when we go gluten free we end up eating loads of rice and other weird additives that can be super irritating to the gut. If you love pasta, try to rotate the types, almond pasta, corn pasta, rice pasta and hearts of palm...
by Holli | Feb 11, 2021 | Recipes
This is a great gluten free, dairy free recipe you will love! Butternut Squash Soup Ingredients: 4 cups peeled and cubed butternut squash ½ cup diced white or sweet onion 32 ounces of chicken broth 1 tablespoon avocado oil (for high heat) 2 tablespoons olive oil (to...
