Fit-FRI-YAY Friday Workout Motivation

Happy Friday!! Let’s make it a FITNESS Friday!

Don’t skimp out on a workout— try this quick easy workout you can do ANYWHERE! YES—No Excuses!

I also wanted to take some time to REGENERATE—This is so important to do for our mind and body! Carrying around stress day in and day out, not only is harmful to our emotional state, but is harmful to our physical state as well. Stress can be the reason you are carrying around that extra 10 pounds! We need to focus on the emotional as well as the physical state of our bodies to live healthy sustainable lifestyles. So keep reading–or better yet–read the mindset strategies while planking!! >>>

This Friday is all about the CORE—And best part is: It’s only repeat list ONCE! Give it a try:

30 crunches

15 Pushups

1 Minute Plank

30 Sec Side Plank (30 on each side)

1 Minute Bridge

15 Pushups

1 Minute Plank

30 Sec Side Plank (30 on each side)

30 Crunches

1 Minute Plank

1 Minute Bridge

30 Crunches

Make sure to leave me a comment if you gave it a try! I would love to hear how the workout was.

As far as MINDSET: Here are some tips from EXOS that I highly recommend giving a try this weekend:

PAUSE >>>>Pause your mental and physical activity the moment you recognize stress signals.

BREATHE >>>>Slow down, take a break from what you are doing, and listen.
Breathe deep into your belly and slow your inhale and exhale. Practice relaxation breathing: Inhale for 6, hold for 4, and exhale for 10. 

GO NARROW, GO WIDE>>>>Go Narrow: For 30 seconds, close your eyes and become aware of your internal sensations. Go Wide: For 30 seconds, open your eyes and pay attention to all external stimuli. Repeat 2 more times to cultivate self-awareness.

MOVE>>>>Go out for a walk- clear your mind. Grab a tennis ball and knead out the tension underneath your feet.

CONNECT>>>>Reach out. Find someone you trust to talk
about your concerns. Stay constructive. Complaining will only cause more frustration and discontent.

REGENERATE>>>>Pause and breathe: Inhale for 6, hold for 4,
exhale for 10. Use a massage ball or foam roller to smooth out those nagging knots. Lightly stretch the muscles you massaged.

Have a great weekend!! TGIF –


FIT FRIDAY Workout! Never Miss a Workout–Look for Friday Workout Routines

Happy Friday!! TGIF!!!

Gosh, I LOVE me a SUMMER Friday! Nothing better then going home early on a Friday knowing the sweet weekend vibes are headed your way!

I am going to try to start FIT FRIDAYS—A motivational post every Friday to get you to MOVE and workout before the weekend!

Just think how much better that margarita will taste after you’ve done a 30 minute workout!

This Friday I am focusing on the total body. I love a good SUMMER Circuit! Enter the weekend after you check your workout box—Get it in guys! Find the time! It is all worth it! Every rep counts so try not to miss your workouts—

Movement Prep: Before starting any workout, stretch and prep your body with these exercises:

Foam Roll Thoracic Upper Back (30 sec)

Plank Shoulder Tap (30 sec)

Squat with Mini Band (20 reps)

Total Body Movement: Use a challenging weight that makes this exercise uncomfortable but not impossible. Start your workout here. Do 2-3 sets of 5 reps with a weight that you will FEEL work your muscles to the bone.

Medicine Ball Slams

Upper/lower Body Push/Pull Movements: For each exercise do 10 reps and 3-4 rounds. Use a challenging weight. 10 reps is all you need. Increase weight –if you want to see results. Don’t be wasting your time each week with the same weight and same routine because you are asking for the SAME RESULTS!

Kneeling Overhead Press

Glute Bridge (add a band at the knees and/or weight at the hips)

One Arm Dumbbell Row

Step up and Bicep Curl

Recovery: Foam roll and stretch.

Foam roll lats

90/90 sweep

Child’d Pose

Figure 4 Stretch

If you have any questions about this workout, please leave me a comment below and I’d be happy to explain or show you the exercises! Thanks for reading! Looking forward to my Fit Friday workouts. ALOT more to come 🙂

Why you need to ROLL!

Have you ever woke up with sore muscles? How about a knot in your shoulder from sleeping?

Our bodies are incredible. They really work like machines. But just like a machine, if there is a knot in the wire, it will not work properly. Sometimes that kink in the wire causes other things to break and creates more problems. 


Take your microwave for instance. If there is something wrong with the wire that connects to the outlet, then it could spark the outlet. Now you will have a broken microwave and broken outlet fuse….Maybe even a fire to clean up?

Just like a kink in the wire of your microwave, your body develops knotted up spasms in our soft tissue. Maintaining soft-tissue is an important part of reducing the chance of injury for athletes, military, and all people. If there is a knot in your shoulder, then lifting a heavy dumbbell over your head will only cause injury. It is important to take care of the problem first. You will be able to get more reps, lift heavier, and prevent injury. 


**Don’t let this happen to you!

Tissue is like a rubber band that you want to keep supple and elastic. Unfortunately, tissue tends to get knotted up from sleeping, exercising, and basic training. Poor tissue quality leads to injury.  


Here is where the FOAM ROLLER comes in! Spending five minutes a day on a foam roller following a day of training can jump-start recovery. Provide tennis balls for trigger-point, self-massage exercises that will work areas such as the IT bands, thoracic spine, and bottoms of the feet.

Look for my blog post about HOW to foam roll!

How to Lose Belly Fat

Ok Ok Ok… I get this question ALL THE TIME.

“I just want to lose this”

“How can lose my gut?”

“I want to tone my belly. My arms are fine just my stomach.”

These always get me. I wish it was that simple that you can just tell your trainer that you want to take fat from this area and put it in another area. Fat loss happens all over your body. Working out the stomach and constantly doing crunches is not what is going to help you “lose belly fat.”

Try doing nice big movements:


(Check out this How To Deadlift Video)



These big exercises burn more calories. Burning calories is necessary in order to lose fat. So instead of doing a situp, go deadlift!

Try these 4 moves if you want a quick workout that works the total body:

Total Body Workout
4 Moves to Lose Belly Fat

Did you give this workout a try? Why not? What are you waiting for? 🙂 Drop a comment let me know what you think!

Eat Well Be Well.. Are You Eating To Fuel Your Body?

So many clients ask me my opinion on nutrition. I always tell them, I am not a nutritionist but I have been an active personal trainer for the last 12 years. “Personal” being the operative word!

Every person is different. Every “body” is beautiful and unique. So therefore when it comes to nutrition, you need to look within… YOURSELF!

When I talk about nutrition with clients, I ask the question, “how is your diet?” Most people answer this question with, “I eat pretty healthy.” I want to make it easy for people to understand nutrition and eating well. There are three topics that you must understand:

  1. Understand yourself and eat with purpose.
  2. Understand the benefits of eating well.
  3. Lastly, understand that it is an adventure! Devour life!

Understand Yourself.

Take a second to think about yourself. Briefly review your goals, medical history, injuries, habits, allergies, and supplement history. Is your food going to help you reach your goals or hinder them?


Think about what you are consuming with your goals in mind. Do your goals include weight loss? Having more energy? Better skin? Feeling better?  You need to set an intention. Right here right now. 

Understand the Benefits of Eating Well. 

Did you know some foods actually help fuel your brain? Have you ever eaten a meal that made you feel energized after eating it? Think back and remember what that food was. I bet you that food contained something in it that helped to fuel your body.

You want to aim to eat foods that help your body fuel, protect, build, and prevent.

FUEL with Carbs!

Primary fuel for the brain
+ Fuels high intensity activities- going for a long run or bike ride? Snack on some carbs right before to get the most out of your workout.
+ Goals, intensity, and duration of activity affect how much is required- if your not fueling for a marathon, then you will not need to increase your carb intake.

The next question you may have is… “What carbs should I be eating?”…
+ Whole grains– choose foods with the word “whole”
+ Minimally processed items– limit your sugar intake avoid ingredients like “refined” and “enriched
+ At least 3g fiber/serving- if it doesn’t contain fiber, then you don’t need it.

PROTECT with Fats!

No we are not talking about being fat or getting fat by eating fat. Fat is the newest trend now. It is all the rave in many diets like the Keto Diet. Fats ROCK in my opinion. Anything that can help my hair, skin and nails grow gets an A in my book!

+ Contain powerful nutrients and antioxidants for joints, organs, skin, and hair
+ Aids in nutrient absorption of vitamins A, D, E, K

+ Omega-3 fatty acids boost:
+ Brain Power
+ Mental Clarity
+ Memory
+ Unsaturated Fats

BUILD with Protein!

+Build muscle tissue– was trimming fat and building muscle one of your goals?
+ Support the immune system– have you always been the one in the office always sick? Try more foods that support your immune system.

I bet your wondering.. But what is protein or how much of it do I eat? —I would recommend 0.5-1.0 grams per pound total body weight. Protein sources come from eating chicken, steak, fish, nuts, eggs, and powders. Aim for less saturated fat and processed protein sources. Stay away from fried food.

PREVENT with Colorful Veggies! 

RED BLUE YELLOW GREEN ORANGE— foods rich in these colors provide you with MANY benefits! It is spring… so bring on the color!

Red Foods– increase heart and circulatory health, improve memory, and healthier urinary tract. THINK RED APPLES

Blue Foods– improved circulation, improved memory and healthier bones. THINK BLUEBERRIES

Yellow Foods– Good digestion, optimal brain function, increased immunity, and healthier eyes and skin. THINK YELLOW SQUASH

Green Foods– Improved eye health and stronger teeth. THINK SPINACH. 

Orange Foods– Skin and eye health, increase immunity, healthier heart reduced risk of cancer. THINK ORANGES

(No wonder people tell you to drink OJ when your getting sick!?)

Part of eating well is also staying hydrated!


 + Improve concentration
+ Increase productivity + Reduce stress + Regulate appetite + Regulate body
+ Decrease risk of injury

You should aim to drink half of your body weight in fluid oz every single day. So if you weight 100 pounds, then drink 50 oz of water!

Understand the Adventure. 

Life is a trip! Explore, experiment, discover! Try new things! Be open to new foods!

I challenge you to go on a food adventure. Grow your diet. Cultivate your diet and watch it shine!

Below I added a typical dinner I would make on any given night for my husband and I. I hope it inspires you to try new things, remember the benefits of certain foods, and fuel for the best version of yourself.

If this information was helpful, leave me a comment below. I’d love to hear from you!

-Ms. Couture


Fall Fitness Plan

Take advantage of the weather this fall! Feel the crisp air hit your face on a nice bike ride. Spend the afternoon apple picking. Enjoy the fall foliage on an afternoon hike. Whether it’s walking, hiking, or cycling, make sure you get out and move this fall.

Find your motivation. People are motivated by different things. Discover your goals. What do you want to change? Why are you challenging yourself? Maybe for some, it is to lose weight. For others, muscle tone is their main goal. Some people set a goal to challenge themselves with a new event or race. Whatever your goal, discover it, set a plan to achieve it, and be consistent! It takes motivation to start something and determination to finish it!

This fall, I challenge you to find your why. Then set up a plan to achieve your goal. Take advantage of the new season-the season of change! Is there something you want to change within yourself? The difference between who you are and who you want to be is the challenge. Be positive tell yourself you can.

Organic Is the Most Important Food Movement of Our Lifetime

I used to be skeptical about the word “organic.” I would pass the organic section in Stop & Shop because the prices were higher then non-organic products. It wasn’t until the past year that I learned what the difference between organic and non organic was. There are also many labels that fooled me into thinking I was buying healthier products. Now, I prefer to pay more for organic food then suffer later. Here’s WHY: 

As probably most people know, non organic products are treated with pesticides. These pesticides contain chemicals that are not contained in organic products. Some people are perfectly fine eating their chemicals if it tastes good and costs less. Right??——However, if you knew it could kill ya, would you still take the chance?

Here’s the part that changed my mind: One chemical found in these pesticides is Xenoestrogen. Root word being “estrogen,” this chemical acts like our bodies own estrogen.

“Ladies, anything that adds more estrogen to our bodies is not a good thing.” Aimee Raupp, Chill Out & Get Healthy (Follow her on Twitter

Xenoestrogen is particularly harmful to women. Elevated estrogen levels put you at risk for breast cancer, ovarian cancer, and infertility. According to The American Cancer Society, estrogen dominance can also increase your risk of endometrial cancer. Furthermore, high levels of estrogen may put you at higher risk for blood clots and stroke. Too much of this chemical can also lead to weight gain, higher body fat, water retention, and mood disruptions. In men, xenoestrogens are believed to contribute to decreased sperm counts, and prostate and testicular cancers. This is an example of what just one chemical that can be found in your food, hair, and skin products and wreaking havoc on your body, mind, and soul!!! 

So all that hard work you’re putting in at the gym can actually not pay off if your intaking too much estrogen.

So what exactly is ORGANIC?? Organic means animals have not been treated with growth hormones. It means the produce hasn’t been contaminated with synthetic chemicals used as pesticides. (Chemicals like the one I mentioned, xenoestrogen are not found in organic products.) The food you buy should make you feel good! Trust in organic. However remember, following a more organic lifestyle will not diagnose, treat, cure, or prevent any disease.

FOOD=FUEL You only have one body to live in 🙂 


Check the ingredients in your personal care products like shampoo, conditioner, facial care products, deodorant, and food products where many xenoestrogens are commonly found.

  • Make the chemical free organic hair care products your healthy choice. I currently use Monat Hydration System and my hair has never been so healthy. I felt my expensive shampoos for chemically treated hair really added too many chemicals to my already blonde locks and it was thinning and drying out. I raved about my results to my family and friends so much, that I chose to be a distributor online. If you’d like to try it out, let me know or check online for a good hair care system that might work for you and get up to 60%,cg-true,m.jpeg
  • Choose organic fruits and vegetables, grass fed animal proteins, and organic fats to add to your diet. I started by choosing more organic products at the super market each week until I found my favorites. Here are some foods you should be buying organically that normally are highly contaminated with pesticides if not grown organically: apples, cherries, grapes, raisins, pears, peaches, lemons, limes, raspberries, strawberries, celery, bell peppers, potatoes, spinach, milk, eggs, meat, poultry. Start by buying some of these organically. Every little bit helps. The organic fruits and vegetables at famers markets are the best!Organic-nutrition-Does-it-really-matter
  • Try eating organic fruits and veggies. Since I got on the organic band wagon, I started buying the Trader Joe Organic fruits and vegetables, washing, cutting them up each week. And I FELT BETTER.  I have more energy, better sleep, glossy thicker hair and skin. I have also lost a dress size! Plus my mood has changed to a more positive happier me! 


My advice: If you’re serious about getting back to health, then embrace a small change every week. Create small achievable goals. Rome wasn’t built in a day and neither is your NEW BODY going to be! You need motivation to start something and determination to finish it. If you are reading my post thinking, wow I need to make a change, then DO IT. Be consistent and stick with discipline. Remember why you started.

Make a list of foods you want to buy next week. Try swapping out some non organic foods and products with organic ones. If you want to see change you need to CHANGE your routine and try something new. If your hair is your concern, try a new organic shampoo paraben free! If you want to try to get more organic fruits and veggies in your diet, then create a mindful goal to a try, even just one change can make a difference. 

I will continue to bring you new products I enjoy and hope that they help you FEEL and LOOK your BEST SELF too! 

-Ms Couture

Gluten Free Obsession Exposing You To Arsenic?

I understand many people hopped on the gluten free band wagon. I too limit my gluten and dairy 🥛intake because it upsets my stomach and gives me headaches. I do indulge once in a while and I try to eat 80% organic clean eating each day. 🥗

It is scary to hear that your precious expensive Gluten free products could contain arsenic and may be harmful to you! Gluten free products contain more rice 🍚to replace wheat products. Rice may accumulate arsenic and mercury from fertilizers, soil, and water.

It is important to understand arsenic is a metal. Ingesting too much arsenic can lead to cancer, liver disease, coma, even death!

If you’re eating several servings of gluten free bread, Mac and cheese, cereal, pasta🍝 each day, then limit your intake because your consumption of arsenic is dangerous!

If you think your eating arsenic in a meal, then just think: 30 minutes after you eat are you feeling drowsiness, headaches, confusion, severe diarrhea? If so contact a doctor, then read your labels! Severe symptoms can exist as well.

Lower in arsenic and a great protein source: quinoa!!! Quinoa pasta and quinoa chips instead of “gluten free.”

Grain free way of snacking try Parmesan chips!

My advice: eat more whole grains! 🌽🥕🥦Instead of whole wheat toast try sweet potato toast! Try adding nuts and beans in your diet as well. Spaghetti squash is a great alternative to gluten free pasta or white pasta😁. 🙏🏻 Women’s health also has a great article with delicious gluten free substitutes.


If you want beautiful hair, hard nails, flawless skin, and a healthy body, then you have got to read my next post! Literally everything you need for these DIY tricks can be found in your cabinets at home. And the best part? THERE ARE NO CHEMICALS destroying our bodies and promoting disease!

unnamed-2.jpgI did the DIY beauty face mask and dry hair mask in this picture above. Use 2 tablespoons of pearl powder and 2 tablespoons of organic olive oil, almond oil, or apricot oil for the face mask. Apply it using a cotton ball and leave on for about 10 minutes.

Pearl powder is the best superfood for your skin resembling the beautiful beads of the sea. Chinese medicine has been using it for years to fight off diseases and signs of aging. Add some of this to your smoothies to enhance your mood. From my experience, pearl powder can save your skin, ingest it or use it topically… you can’t go wrong! unnamed-6.jpg

The nourishing hair mask I used for dry hair came out amazing! I loved my silky locks after leaving this mask on for just 25-30 minutes. Take 1 egg yolk, 2 tablespoons of olive oil, 2 tablespoons of organic mayo, 1 avocado (I used one that got too ripe to eat so that I didn’t waste it) and apply to the ends of your hair all the way up! unnamed-5.jpg

Cellulite can be annoying! This Chinese remedy is amazing! Drink barley water with lemon to get rid of gross fatty areas. Simmer 1/2 cup of organic pearled barley in a quart of water for 20 minutes and drink up!


If you have thin hair, give this a try! Juice up ginger root and white wine vinegar about a 50/50 ratio to stimulate hair growth.


Hope these #DIY #DIYhair #DIYskin #DIYbeauty tips were helpful! Comment below if you tried any of them!


~Ms Couture

Beauty you cannot buy online or at Sephora

Choose healthy habits now!

Why rush the crows feet, eyebrow furrows, droopy eyelids, brown spots, cellulite and dark circles?

Don’t you want to age with beauty and grace?

Beauty you cannot buy online or at Sephora, comes from within! The appearance of your hair, skin, and nails depends on the strength of digestion and metabolism, quality of sleep, how often you poop, cleanliness of the liver then on scrubs, cleansers, anti-wrinkle cream. I am talking about an internal and external beautification! Without nourishment, how do you expect the collagen layers in your skin to stay tight and firm?

There are more ways you can control to keep your skin glowing and your hair shining.

    • Eat fresh whole non dead foods instead of processed packaged, canned or frozen foods that have no nutritional value and are hard to digest. Indigestible food builds up in your body creating a toxic environment causing pimples, cellulite, and other impurities. If it isn’t organic, there are processed chemicals used to produce the product. **Organic is not the same as All Natural. Watch out for All Natural products for they are not organic unless stating organic.
    • Eat as many green leafy veggies as you can! They are loaded with antioxidants that fight off disease and aging. 
    • OIL & BUTTER DONT MAKE YOU FAT. Good fats like avocados, organic olive oil, sesame oil, coconut oil all are great for our hearts, skin, and overall health. Eat a serving of healthy monounsaturated fats to nourish the skin and give us that natural glow.
    • Grains promote healthy digestion. Rid your body of toxins that cause pimples and cellulite with organic whole grains like amaranth, quinoa, millet, and barley. **Chinese medicine says to drink a cup of barley water and half a lemon to get rid of cellulite. Wheat isn’t as good for you. There are not as many age fighting antioxidants in wheat. Also most people have an allergy to wheat and gluten.
    • Turmeric, cumin, coriander, and red and black pepper are healthy ways to spice up any meal. Detox your liver and nourish your skin with these spices used in Chinese medicine for years. I am sure you heard something about turmeric. It is one of the best anti-aging spices for your health. Try it in tea or on eggs.
    • Nuts are high in vitamin E, a powerful antioxidant helping with aging. Snack on almonds, Brazil nuts, and walnuts to feel healthy inside and out. Almonds reduce sugar cravings and cholesterol. Brazil nuts are rich in selenium, which lowers heart disease. Walnuts contain elegiac acid that fights cancer. Walnuts are also high in omega-3 type oil. When eating nuts try to go for the unsalted, raw kind. Then go nuts!

Love yourself by giving your body the healthiest life you can!



2018 Burn Back Fat Fast Workout

You can do this workout in a few different ways: do each exercise three times in a row for 45 or 60 seconds resting 10-30 seconds in between OR do each exercise for a total of three sets resting after each exercise or after one set is complete.

You will need 2-10 pound dumbbells (whatever you can handle for 45-60 sec of the exercise requiring weight)

The exercises with ** are requiring weighted dumbbells. You should be burning by the last 10-15 sec of the exercise.

Make sure you have correct form. Do not sacrifice form for more weight.

Ready Set GO!

3 Sets of 45-60 sec of each: 

  • Boxing jabs
  • Bent Over 1 Arm Dumbbell Row **
  • Dumbbell Squat and Press **
  • Pushups
  • Boxing Jabs
  • Bent Over Row (with dumbbells 1 knee on a bench) **
  • Deadlift **
  • Clapping pushups (on knees for a modifcation)
  • Burpees
  • Dumbbell Row (bend forward palms in and row) **

If Your New Years Res Was To Cut Out the Fake Friends, Then Why Not Cut Out the Fake Food Too? Here’s How:

Eat more food that occurs naturally in nature and eat less processed sugary foods. This sounds easy enough, right? Most people probably think, “I don’t eat sugary foods. I should be good.”

Do you drink soda? How about Vitamin Water? Do you rely on protein drinks or protein powders? Do you grab a Luna Bar for a quick bite?

If you want to be at the foundation of your health this year, then you should think twice about what you eat! My new years mantra: no more fake food, give me the real thing! 

Sodas, sport drinks, protein and vitamin waters are falsely advertised.

Ingesting all of this refined sugar causes the stomach to literally develop a thick gooey phlegm. Just like the green phlegm that clogs your nose up when you are sick, this phlegm clogs your stomach up! All your psychological functions suffer when you intake high fructose corn syrup and other added sugars. They are the worst! They actually contain ARSENIC used to poison insects as well as LEAD and other HEAVY METALS.

Still delicious?

Added sugar and processed foods can also be the reason you are breaking out, have gastro problems, type 2 diabetes, depression, headaches, seizures, and the list goes on! Try cutting out this added sugar and replace your drink with good ‘ol H20! Add some natural fruit to your water and see if you have that afternoon headache. 

I used to live by my protein powder, particularly Herbalife Protein.

Doing some research on my protein powder, I realized it is not in fact from the earth or natural just because it is a plant based protein.

Most of the protein powders and processed foods in America contain soy protein isolate, soy oil, soy flour, vegetable protein. After reading the harmful effects of soy, I let 2017 keep my Herbalife products.

The processed non fermented soy products, as found in Herbalife protein, breads, health bars, baked goods, ice cream, and cereal, can seriously harm our bodies. Furthermore, soy products increase infertility, obesity, breast cancer, ovarian cancer, thyroid disease, symptoms of menopause and PMS, and our bodies were not meant to digest it. Again, causing more phlegm buildup! For more info on this checkout: 

Too much estrogen found in soy can create a toxic cancerous environment for you and your baby. It is not healthy to feed your baby or child soy formula. It increases learning disabilities in children. It also reduces your body’s ability to take in important nutrients and requires your body to need more vitamin D!

Ironically most soy based proteins interfere with protein digestion causing constipation, irritability, loss of energy, depression and over eating.

As certified herbalist Aimee Raupp says in her book, “Chill Out and Get Healthy,” “SOY SUCKS.”

Plus soy oil is used in auto paint. In conclusion, soy is over processed and loaded with additives and it sucks.

If you are looking for examples of protein in your diet, then try hard boiled eggs, grilled chicken, or peanut butter!

So if I’m telling you not to drink that protein drink or have that pink vitamin water, then you think grabbing a Luna Bar or Odwalla bar is the quick fix? Not if your looking to have more energy, clearer younger skin, tighter waist, or happier mood.

Just because you purchase something at the health food store or in the healthy section of the grocery store, doesn’t mean it is “healthy.”

Basically sugar and soy are not our friends. So eating a protein bar loaded with sugar and processed additives to make it taste better is not the answer either.

BEWEAR of aspartame! Impure over-processed foods make you feel tired after you eat them. You feel bloated. They impair your digestion and cause crappy skin, pimples, diabetes, bags on your eyes, cellulite, cysts… I think you get the point.

Dead processed foods (Pepsi, Vitamin Water, Luna Bar, Kashi bar, Balance bar, Zone bar, protein powder) = your body storing sticky non digestible food in your stomach for months years causing you to feel and look and feel like dead plants. 

If you want to achieve the best foundation of your health, live longer, look younger, get fewer diseases, then EAT food to provide your body with fuel to function!

If you continue to consume more dead ingredients found in most processed foods, then you are increasing your chances of battling diseases.

Now that I have ruled out most of the dead foods, lets talk about what is best for us to eat! There is so much food you can eat that you will actually feel good about.

It might be a change for you to swap out a lot of the processed foods you are eating.

My advice is to make small changes, set small goals, take time to prepare your meals, and MAKE 2018 THE BEST YEAR FOR THE NEW YOU! 

Start swapping out the stuff that comes in boxes for real natural foods today! Your immune system will thank you! And you will be able to kick that cold everyone has at work!

Start buying eggs, greens, beef, chicken, fish, nuts, fruit, and grains!

Instead of throwing a processed protein bar in your bag for a snack consider: 

  • hard boiled eggs
  • peanut or almond butter and celery or rice cake
  • humus and carrots
  • homemade guac and whole grain bread or rice cracker
  • homemade trail mix
    • pumpkin seeds, goji berries, almonds, rasins, sunflower seeds, peanuts
  • Dr. Well’s bar
  • Garden of Life bar
  • Larabar

I will write my next blog post on more healthy choices but here is a snap of my breakfast today:



Continue your day with a whole grain tortilla rollup with hummus, sprouts, grated carrots and arugula for lunch. A handful of nuts and an apple for a snack. Beef tenderloin with sautéed book toy, garlic, and spinach with a side of brown rice for dinner.

Hope my post today was helpful! Think LIVE NUTRIENT RICH FOODS TO STAY ALIVE! 

If your New years resolution was to cut out the fake friends, then why not cut out the fake food too?

-Ms Couture ❤

%d bloggers like this: