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  1. K

    6 Ways an Introvert Can Learn to Love the Holidays

    Reading Time: 5 minutes The holidays are a time of celebration and fun. Parties and events fill our calendars. But if, like me, you are a raging introvert, the holidays can also be one of the most challenging times of the year. The constant push to be social, to be busy, to buy, and to share...
  2. K

    What You Need to Know About the Relationship Between Sleep and Exercise

    Reading Time: 7 minutes One thing you’ll never find me without is a watch. Maybe it’s the trainer in me, but for years my day was run by time hacks, work bouts, meal intervals, and perhaps most importantly an imaginary must-go-to-sleep buzzer. For most of my single years, no matter how good the...
  3. K

    Why is Water So Important, and How Much Should You Be Drinking?

    Reading Time: 3 minutes More than anything else, your body is made of water. Water is one of the basic resources for your life. Just to function, every cell in your body needs water. Your blood is mostly water, as are your brain and muscles. You can survive more than a month without food, but go...
  4. K

    Is Fitness Killing You?

    Reading Time: 3 minutes You’re being used. The 24-billion dollar fitness business is built on two platforms: There is something wrong with you that only it can fix. That it’s going to take a long time to get you there. And it’s killing what real fitness can be. Their platform is built on...
  5. K

    6 Tips for Getting a Great Night’s Sleep

    Reading Time: 4 minutes Getting the right amount of sleep can be a challenge, especially with the speed and variables of modern life. Artificial light not only allows us to stay up later, it actually tricks our mind into staying awake. The fast pace of modern living leaves little time to slow...
  6. K

    Sleep Hacking: 5 Methods for Getting More Sleep, More Often

    Reading Time: 5 minutes Lack of sleep sucks. After just one night, you become a groggy mess: short-tempered, uncoordinated, unable to concentrate. Your willpower plummets, and you perform poorly at work. You turn to stimulants, downing coffee and Red Bull to get through your day. Your brain...
  7. K

    Putting Mom First: How to Be a Healthy, Happy New Mother

    Reading Time: 5 minutes Giving birth to a child is a most incredible journey for a woman. The experience is filled with the highest of the highs and the lowest of the lows, from first meeting your new baby to the sleepless nights and constant feedings. In my time of being a trainer and teacher...
  8. K

    Sleep Guidelines: Do You Love Your Bed?

    Reading Time: 6 minutes Let’s talk about your bed. How many of you love your bed? And, for the purposes of this article, I’m not asking you if you love to sleep or get close to the one you adore. I’m talking about your bed itself. The reason I ask is if you don’t love your bed, you have a...
  9. K

    3 Tested Techniques for On-the-Spot Stress Prevention

    Reading Time: 5 minutes Imagine this: You’re sitting at work minding your own business when out of the blue, some jerk face schedules a meeting at the end of the day. Groan. You have to pick up your daughter from daycare across town and the late meeting means you’ll be late to pick her up. But...
  10. K

    Your Gut—It’s Not Just for Pooping Anymore

    Reading Time: 5 minutes The gut is often called the second brain, and for good reason. The health of your gut can affect everything from your mood and energy levels to your immune system and overall well-being. It plays an important role in digestion, immunity, metabolism, and even mood...
  11. K

    The Surprising Ways Helping Others Can Improve Your Health

    Reading Time: 5 minutes The line is long, and for an hour I don’t stop moving. First a spoonful of beans on the plate, then a squirt of ketchup and mustard on each hamburger. Everyone is patient and polite. Some look me in the eye, and smile, or make a quick joke. Some look at the floor and seem...
  12. K

    A Beginner’s Guide to Fat Loss, Part 1: Sleep and Your Appetite

    Reading Time: 4 minutes Stop me if you’ve heard this one. Lack of sleep is making you fat. Turns out this isn’t a joke. It’s a research-supported finding you’d do well to understand — how long you sleep directly influences your energy, hunger, and body fat levels. In other words, those late...
  13. K

    6 Simple Tips for Creating New Habits That Actually Last

    Reading Time: 4 minutes Creating new habits that last a lifetime is tricky business no matter what realm of human experience we are discussing. As a personal trainer and lifestyle coach, I find it is often a struggle to guide others in creating healthy habits, but I’ve learned a few strategies...
  14. K

    How to Live Each Day in the Context of Well-Being

    Reading Time: 4 minutes When you think about “getting healthy,” what comes to mind? If you’re like most people, you probably picture some kind of gym, a workout, and a vegetable-laden meal. Maybe a printout from doctor with “acceptable” numbers. We see this vision because we’re conditioned to...
  15. K

    How Time in the Sauna Can Benefit Your Mind, Health, and Performance

    Reading Time: 5 minutes Disclaimer: the information shared in this article is meant to be just that — information. It is not meant as a stand-in for medical advice. Complications from sauna use and other forms of hyperthermic conditioning can and do happen unless protocols are correctly modified...
  16. K

    Don’t Stop When You Reach Your Goal: 4 Tips for a Healthy Life

    Reading Time: 6 minutes If you’ve ever glanced at the fitness and beauty magazines in the check-out line at your local supermarket, you may have noticed a stark similarity in the headlines – Lose 30 Pounds in 30 Days, Get Fit for Fall, and Find Those Toned Abs You’re Looking For. The majority of...
  17. K

    15 Foods That Will Help You Combat PCOS

    Reading Time: 6 minutes PCOS, short for polycystic ovarian syndrome, affects between 8 to 20% of reproductive-age women in the United States. PCOS is a hormonal disorder that happens when there is a buildup of follicles in the ovary that cause a variety of symptoms that include, but are not...
  18. K

    4 Better Sleep Solutions (That Don’t Come in a Bottle)

    Reading Time: 5 minutes In high school, I had a friend whose mom lived a glamorous life of parties, concerts, and late-night socializing. She’d sweep into the room on her way out for the third night in a row, and tell us in her husky voice, “Girls, you can sleep when you’re dead.” My friend...
  19. K

    How to Know If the Latest Health News Is Bunk

    Reading Time: 5 minutes Once you’ve gone through the Whole Life Challenge, you know how important it is to pay attention to what you eat, how you exercise, and how you take care of yourself. This greater awareness is awesome because it means you have taken control of your future and are seeking...
  20. K

    How to Bounce Back After Falling Off the New Year’s Wagon

    Reading Time: 6 minutes Not one week into 2018, I found myself standing in a donut shop with some foodie girlfriends admiring anything that had marshmallows on it. Store lamps beaming off the glaze of the baked goods on display, I saw my dreams of an improved eating habit flashing before me...

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