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Having high cholesterol can be very dangerous to your health and while it can be affected be your genetics or family history, it can also be greatly affected by your lifestyle. So what exactly is cholesterol? In simple terms, it is a fat-like substance that is found in all of the cells in your body. You do need cholesterol in order to make hormones, vitamin D, and substances that help you digest food. It is not all bad! In fact, we need cholesterol. The problem is when our cholesterol becomes too high. Too much cholesterol can increase your risk of developing heart disease, stroke and other problems. Let’s go over things you can do to keep your cholesterol at a safe level.

First, let’s look at how we live. Being sedentary or not moving enough is NOT good for your body. You should aim for at least 30-40 minutes of movement everyday! Your movement should include strength training 3-4 days per week, cardio exercise like walking, aerobic, swimming, biking, etc…, at least 90-120 minutes per week, and stretching.

Another important factor in our cholesterol is how we eat! Here are some of the foods that can contribute to high cholesterol levels:

High quantities of saturated and trans fats (fatty meats, deli-style meat, butter, cream, palm oil, fried foods, pies, biscuits, buns, pastries, highly processed and packaged foods, fast food, & ice cream to name a few).

Low intake of healthy fats which increase our good cholesterol (HDL). Healthy fats include avocado, nuts, seeds, olives and fish.

Low intake of fiber. Fiber helps reduce the “bad” cholesterol (LDL) in your blood. Adding more veggies, fruit, whole grains, legumes, nuts and seeds everyday is important.

Being overweight or obese and high levels of body fat around your tummy increases your risk for high cholesterol and other issues.

Smoking can lead to high cholesterol levels. This includes vaping.

Making changes in your lifestyle and eating habits is so important for the health of your body. While changing habits can be hard, your health depends on it. Start small and focus on reducing the unhealthy foods you consume. Instead of using vegetable oils, use olive oil. Instead of eating cookies and cakes for dessert, have non-fat greek yogurt with berries. Instead of ground beef, choose ground turkey. Swap out eggs for egg whites. Even small changes make a difference.

Next, try increasing your activity level. Aim to add 30 minutes of exercise everyday. Even just walking around your neighborhood will help. You can also try following a workout program!

Everyday you have a choice! You can choose to nourish and help your body or you can choose to poison your body. It won’t always be easy, but it’s also not hard. It takes a commitment to your health and being intentional about what you eat and how you move.

If you need help, let me know! I offer nutrition coaching and having follow along workout programs you can join.

So what is HIIT Training? HIIT stands for High Intensity Interval Training. It is a style of training that involves working hard for a duration of time (typically 30-45 seconds) and then resting for a short period of time (10-14 seconds). They are short but intense training sessions that use dynamic exercises that elevate your heart rate quickly and can include strength training as well. Most HIIT workout range from 20-30 minutes and really pack a punch! They can be done high or low impact.

SO what is the benefit? If you are short on time, they allow you to get a quick but effective workout done. They help improve your cardiovascular health and improve your blood pressure. They are great for boosting your fitness level too. HIIT training can also improve your resting heart rate and hormone levels. However, it can be hard on the body, so just 2-3 times per week is plenty to reap the benefits.

Are you doing HIIT correctly? To really benefit from a HIIT workout, you have to work HARD! That means you should be going all out during the work period. On a scale from 1-10, you should be working in the 7-10 range.

HIIT workouts can be done using your own body weight, with dumbbells, cardio equipment like a treadmill, elliptical or rowing machine, or outside doing sprints.

Everyone has a different level of fitness, so what is hard for you might be easy for someone else or vice versa. . Your HIIT workout should be challenging for YOU! Try adding it in a few days a week and see if you notice a difference in your fitness level.

You can also check out this article written by Jessica Migala for Nike! I was honored to be interviewed for this article and contributed my opinions.

https://www.nike.com/a/what-is-hiit-workout

Who else LOVES ice cream?! It is one of my favorite desserts, but I am lactose intolerant, and store bought ice cream has A LOT of “extra” ingredients my body does NOT need! My solution? Make my own!

This recipe is super easy to make, dairy free and no harmful ingredients or artificial sweeteners. I used an ice cream machine to make this, and it makes it so easy and fun!

Here is what you need:

1 can light, unsweetened coconut milk

1 cup dairy free milk ( I used coconut milk)

1 tsp guar gum

1/4 tsp salt

1/2 cup date syrup

2 tbsp cocoa powder

1/2 tsp almond or peanut butter (optional)

Directions:

place all ingredients in a blender and blend until well mixed. Pour into a frozen ice cream container and follow directions for your ice cream maker. Mine took about 10 minutes to be fully done. Please in a freezer safe container and place in freezer for a few hours. When you are ready to eat, let it stand at room temperature for a few minutes to soften up. Enjoy!

Trying to get more protein in each day can be HARD! It takes a lot of planning, intention, and preparing. It is so easy to rely on pre-packaged foods to help us reach our goals, which can be great, but it can also introduce a lot of additional ingredients that we don’t need. Protein bars are an easy item to grab on the go that can be high in protein. The problem is that they can also be high in artificial sweeteners, oils, chemicals, and the list goes on. While I love a good protein bar myself, I am really aim to keep my processed foods low, so making my own is always the best solution for me.

I found this recipe from The Big Man’s World and I had to try making it! First of all, it was so easy to make. Second, they taste delicious! If you want to try making your own and avoid the unnecessary amount of processed foods in your diet, give this recipe a try. I used a protein powder from Clean Simple Eats ( I have a code to save money: JONES) in the Smore’s flavor. I plan on trying this recipe with other flavored protein powder too! The options are endless! Let me know if you give this a try! This recipe makes 12 bars, but you can cut them smaller or larger depending on your preference.

Week 4 of Just Strength is here! This is the last week of the preview of Just Strength before it is only accessible through a private link. On July 1st, this program will only be available to those who have joined the Just Strength Overload program. I hope you have enjoyed this program so far and finish strong. If you want to keep having access to the program, message me about joining Just Strength Overload!

Here is the last week of workouts:

Can you believe that week 3 is already here?! I have a new calendar ready for you for this week! Don’t forget that these workouts are only available until July 2nd, unless you sign up for my new program, so don’t miss out! Are you ready to crush another week?

I have exciting news! I have a new program launching on July 3rd! For the past three years, I have been providing free, follow along workouts on YouTube, and while I have LOVED doing that, I am switching gears! I will no longer be offering free workouts on YouTube , but I have an exciting option coming your way. Are you ready for the details?

On July 3rd, Just Strength Overload will be launching! This program will build upon my current program, Just Strength, and offer strength, cardio, core, mobility, and flexibility workouts. There will be 5 days per week of workouts, plus a bonus sixth day and additional quick add-on workouts. There will also be modification windows in each workout, crib sheets (so you can print the workout), workout tracking sheets, and access to a private Facebook group for accountability. This whole program is $19.99 for the month. There are 28 workouts included in this program, so that is under $1.00 per workout!

If you liked Just Strength, you will LOVE Just Strength Overload! Just Strength is currently running on YouTube for free, but July 2nd will be the last day to access the program for free. Starting on July 3rd, it will become part of the Just Strength Overload program, so you will get both programs for just $19.99! That is two FULL months of workouts!

Once you pay for the programs, you will be emailed a private link to the workouts, be sent the crib sheets, access to the private Facebook group, and workout tracking sheets. If you are interested in this program, send me your email address and more information will be sent to you.

I love this fitness community and look forward to working out with you and getting stronger together!

Click link to join email list: https://form.jotform.com/231687702658163

*all of my previous programs and workouts will remain on YouTube for free.

What values and goals do you have for yourself? Take time to think through what you value in your fitness and health journey and goals that you would like to achieve this year. What means the most to you? How do you want to feel each day? How much thought do you put into how your feed your body?

I have attached a values and goals sheet to help you get started! Write down your top 10 values when it comes to fitness and nutrition and 5 goals you want to achieve this year. Next you will work on making a plan to live according to your values and steps to reach your goals. You can also watch my YouTube Video going over determining your values and goals too!

We are ready to start week 2 of Just Strength! How did week 1 go for you? Did you feel every muscle in your body?

Here is the calendar for week 2! Saturday is a bonus workout, so you can add it in if you want or rest.

Can you believe that June is here?! Summer is here, and I’m ready to grab some heavy weights! Starting on June 5th, I have a new program launching on YouTube. It will be 5 days per week of strength training with core & mobility thrown in.

This program will focus on building lean muscle mass by challenging our muscles with HEAVY weights! It will be minimal equipment, mostly weights, a bench, chair or plyo box, and resistance bands.

This program will focus on heavy weights and lower reps. We will work in supersets with reps ranging from 8-10. There will be drop sets and pyramid sets thrown in too! Be on the lookout for the occasional burn out as well 😊.

These workouts will focus on building strength through isolated movements and supersets. We will be working with the basics and focusing on form. Because this is a strength focused program, there will not be added cardio, but feel free to add in cardio as you like. I recommend 60-90 minutes of Zone 2 cardio per week. Walking is always a good choice. I also have a cardio playlist you can select from if you want a guided cardio workout.

You can also expect to work your lower body up to two times per week😬. Don’t worry! It will be fun! One day will be focused on heavy lower body exercises and one day will be body weight or resistance band training. I will also have an occasional “add-on” workout for mobility & flexibility as they are very important for the health of your muscles.

I will post a weekly schedule for this program instead of a monthly calendar. Check Instagram or my blog for the upcoming week of workouts!

Remember that “heavy” lifting is relative. Choose weights that are heavy for you! We all have different strength levels, goals, and limitations, so choose weights that are challenging for YOU but also allow you to keep good form.

Are you ready to do this?! Check out the week one calendar below!