I was chatting with my friend the other day and she told me she’d taken the 100 Day Real Food Challenge, which is a challenge exactly like it sounds: Eat real food for 100 days and see what happens.

But what consists of real food? For many of us, real food is everything that we eat. It’s the food offered at every restaurant, on every grocery shelf, in our refrigerators – there’s often no distinction. Food is food, right?

But “real” food is a relative term these days, as we turn more and more to convenience foods, packages, boxes and cans. I was discussing the concept of canned goods with my hubby last night. Initially, it made sense when we had to store food for survival. But now? We don’t need to store food for survival (quite the contrary, as our obesity rates and preventable diseases indicate).

In my experience “real” foods are those without an ingredient list. But how do you avoid processed foods altogether? If we all had gardens, life would be different, but that’s just produce. What about protein? What about calcium?

As my good friend Heather Crosby recently wrote in her very inspiring post for YumUniverse, many years ago, she was in an accident and suffered from several injuries. When she went to see an acupuncturist, she told her not to drink milk.

“What? Why?” She was stunned. Our entire childhoods revolve around getting enough milk.

“Because you’re not a cow,” the woman replied.

That simple reply (and one of the best I’ve heard to date) rings true. We are not cows. We are the only species to drink another species milk. As a mother, it baffles me how people cringe about the topic of breast milk (especially drinking it). But what’s the difference? Humans make human milk for human babies, and yet we expect to get all of our calcium and vitamin D from cows. Why? Do you ever stop to think why we do this, or why so many of us are lactose intolerant or feel awful after ingesting cheese or dairy?

We drink milk because we’ve been taught to. We eat meat because we’re taught that you can’t have a proper meal without centering it around the protein.

But I challenge you to this: Take a real food challenge. Perhaps 100 days is extreme. Take a 10 day challenge. For 10 days, eat no processed foods, no dairy, no meat and see how you feel. (I can pretty much guarantee that the result will be astounding on every level.)

Don’t know what to eat? Think simply: lots of green juices, smoothies, raw nuts, seeds, homemade energy bars, trail mixes, salads, soups, legumes, psuedograins like quinoa or teff, fruits, and tons of veggies. Aim for healthy fats from coconut oil, hemp seeds, flax, avocado, sprouted nuts, seeds, etc. Eat five-ingredient dinners. Think raw whenever possible.

For many, this way of eating is easy. It’s not complicated because your body assimilates and uses this food instantly. It makes you feel good. You can often eat more. You sleep better. Your skin clears up. You don’t need caffeine or any type of stimulant to keep you fueled.

And while we cram our faces with foods that are delectable, do they really make us feel good?

Challenge yourself to think in different terms. As always, I’m here if you need guidance along the way!

“But where do you get your protein?”

I hear this question every time I utter that I am a plant-based eater. Fact: All plants contain protein. You can get more than your fair share of protein from plant-based foods without eating meat. You can also digest them better, have more energy and save money in the process.

We are a nation obsessed with protein. If your meal doesn’t revolve around meat, then something’s missing. Retraining your mind and your belly to get everything you need from nuts, seeds, legumes and healthy grains can change your physique in innumerable ways. You can be strong and fit and still eat plant-based proteins (or at least experiment with different types to see what you might enjoy).

Some of my top faves?

Seeds (pumpkin, sunflower, chia, flax, sachi inchi, hemp): Generally these seeds contain around eight grams of protein per 1/4 cup, along with countless nutrients, including those important Omega-3s. Best part? No cooking required.

Legumes (beans, dry seeds, peas, lentils and even peanuts): Per one-cup, you are getting 16 to 28 grams of protein, along with fiber, vitamins and antioxidants. Start with dry legumes. Soak overnight and cook the next day to unleash their true powerful nutrition.

Start simply. Load up a salad with beans, seeds and quinoa for a protein-packed meal. Use pea protein, brown rice protein or hemp protein (or a healthy trio) in place of whey the next time you make a protein shake.

Start thinking simply in terms of your meals and how you construct them.

Your body will thank you.

We all hit plateaus in life. With training, with eating, with life. So often, we get into habits and routines. We eat chicken because it’s lean, we do leg press because that’s what active people do, we look for the job with benefits and the 401k. But when do we stop acting out of purpose and start acting out of sheer habit?

And what happens when you are doing the work but not seeing results? You know those people in the gym, who are there at 6:00a.m. on the dot, everyday, but they don’t ever make any gains? You have to ask: what’s the point?

The point is to have a plan when you are working out. We don’t go into the grocery store completely blind sided, with no clue of what we want or need to buy. It’s the same for the gym. We often want to get healthier or stronger, but we don’t know how. We don’t understand the structure of our bodies or how we might react (or not react) to certain activities. So we hire a trainer or take a class and trust others to ensure our health.

I say you can do better than that. Take your health into your own hands, because no one knows what your body needs as well as you. While I think certain trainers are lifesavers and motivational, there comes a point when you have enough tools in your arsenal to create activities that suit your lifestyle.

My top tips for ramping up your training?

1. Change the reps. If you’re a typical 3 sets of 10-15, try the following with any grouping of exercises:

7 reps for 7 rounds

10 reps for 10 rounds

21 reps/15/reps/9 reps

5 reps for 5 rounds

Tabata: 20 second interval followed by 10 second rest: repeat 8 times (4 minutes)

You can use your own body weight, resistance bands, weights or stick to plyometrics. You can take squats/push-ups/pull-ups/step-ups/jump squats and make a tough workout with any of the above variations.

2. Get off the machines. Machines aren’t intrinsically bad, but they’re not going to follow a natural movement pattern, as you do in life. Think functional activity. Is rowing 300 pounds really the best way to get a strong back, or should you attempt to do a pull-up – an activity that can aid in a host of other activities in daily life? Think about why you do the exercises you do. Are they serving you in daily life and activity?

3. Do interval training. If you’re one of those people who stays at the same intensity during their workouts, it’s time to shift it. If you’re doing cardio, ramp up the intensity for 30 seconds, back off for a minute and then repeat sequence for the duration of your workout. The same goes with lifting. If you are a regular weightlifter, throw in a 5X5 interval of burpees, pull-ups and box jumps for an added dose of intensity. Get those fast-twitch muscle fibers moving. When we train, we sometimes limit ourselves to specific movements. Break outside your comfort zone (just make sure you are executing exercises safely. Know your limitations.)

4. Eat proper pre and post workout fuel. Simple sugars beforehand (think dates, as they don’t have to be converted into anything else to use as fuel – they are ready to go) and simple sugars with a bit of protein directly after, and then a more stable meal an hour after that. If you try and feed your body protein and carb heavy fuel immediately following a workout, you will not get the proper gains. After a workout, your body is depleted. Feeding it food that needs to be broken down requires energy. Your body doesn’t have that energy. It is in desperate need of “repair”. Giving it simple sugars will begin that recovery process. If you do a protein shake after you workouts, half the protein, throw in a simple fruit and see how you feel. Pay attention.

5. Try something new. Often ramping up your fitness means trying something different. Opt for an activity you’ve always wanted to try: dancing, yoga, boxing, cycling… the list is endless. See what feels good to your body and then try that for a specific amount of time.

Bottom line? Remember that our bodies adapt and need consistent change to reach the proper gains. And what you did in your twenties needs to shift as you get older. We need to start thinking about preservation of our bodies, which requires a different set of tools completely.

Have questions? Ask away!

Everyday, we do more than enough. We exhaust, we cajole, we strive, we prosper, we mire, we wither. We triumph. We wallow. We find ourselves uncertain and unglued. We become tangled with life, not in harmony beside it. Being tired is normal. Drinking copious amounts of coffee is normal. Working so hard for your family that you don’t see your family is normal. Divorces are normal. Broken homes are normal. Unemployment, obesity, disease, medication, hatred, oversaturation – these are all normal.

“Normal” means conforming to a standard. Well, this is me, un-conforming. I don’t want to be normal, and I don’t want to run myself into the ground. I don’t want to let life pass me by, or have regrets, or go too many more months without seeing my parents’ smiling faces or running barefoot through sand.

I don’t want more, I want enough. For me, I have never constructed my life by enough – I hang my livelihood on accomplishment. I am in a constant state of doing and accumulating and hoarding and waiting and pondering and thinking. I talk to be heard. I listen to get inspired. I am very rarely still with gratitude – really still – with no television, no computer, no music, and no outside world gleaming in.

When I travel, it is about collecting experiences. When I bought my first home, it was about collecting furniture. When I became a trainer eleven years ago, it was about collecting clients. When I met Alex, it was about collecting (and giving) love.

But, that old adage rings true – when is enough truly enough? And how do you figure out that fine line for you? In Wayne Muller’s book, “a lift of being, having, and doing enough,” Wayne explores the concept of being enough without exhausting ourselves.

I found this book while perusing a Barnes & Noble, a habit I am fearful will one day disappear… when smelling and flipping and plucking books from shelves will be reduced to downloading novels on a Kindle instead (screw you, electronic devil). As I flipped through the pages, I was struck by how candid and accurate his statements were:

“We have forgotten what enough feels like. Rather than feeling large and omnipotent, our own very limited, human days are likely to feel more cramped, overgrown, and choked by impossible responsibilities. At worst, we feel powerless; no matter how strong our hearts, or how good or kind our intentions, each day the finish line seems farther away, the bar keeps rising, nothing is ever finished, nothing ever good enough. So we work and add and never stop, never back away, never feel complete, and we despair of ever finding comfort, relief, or sanctuary.”

All the spiritual leaders of the world discuss not striving – simply being, as we are, without materials, without blossoming thoughts of tomorrow or yesterday – only being in the present, as we are. While you can create a world like this, it will most likely leave you feeling isolated and ostracized from your immediate social circle and have you falling out of sync with the rest of the world. But, as I ponder this shift, I have to ask: “Is this necessarily a bad thing?”

One of my girlfriends is moving to London. She has met the man of her dreams and has married him, and is moving to a place she probably only glimpsed in movies or photographs as a child. I am elated for her – beyond proud. She is doing something people only talk about. And yet, you hear people everyday telling stories of traveling the world (with infinite funds, it seems), while you have been busy slaving away to have a 401k and large savings account or you are simply trying to keep your head above water. Have you missed the boat? Do they have some key to success you’re not getting? Is the joke on you? And who is living the better life? Who is more fulfilled?

We might always say the traveler, but it is about what’s enough for you in your life. This is your journey – not your kids’, not your spouse’s, not your parents’ – yours.

Live it your way.

We make but one choice daily: how we live each day. This is done by all the choices that compose it. At any given time, we can have a list a mile long of the daily tasks to accomplish, the deadlines to meet, the necessities, such as grocery shopping, doing laundry, feeding ourselves and our pets, getting gas – all which can take an exorbitant amount of time. We can also have those rare days (usually reserved for the weekends) where we do nothing; we sleep in, we watch movies and stay in pajamas, curled on the couch with bad food and no consequence of what will happen when Monday begins. This, in itself, can feel like an indulgence, instead of our simple right to relax. And then you meet Monday with a groan and a large coffee and slip back into the “grind,” marking down the days to another weekend.

I’ve always thought that to live our lives with passion, we need to do less of the boring, mandatory stuff, and more of the things that make our hearts sing. Why can’t every day have one single purpose? Happiness.

We can say the world does not work this way, but we are a world of intelligent, problem-solving thinkers. We must have a way to bring happiness to the forefront – not stress and exhaustion and more of the same.

So, if you remember anything, remember this: It is not about doing more. It is about doing enough to keep your life afloat and saying no to the rest. It is about stillness, about laughter, about shaking off the past (which you really cannot change, no matter how many times/moments/seconds of your life you spend obsessing or worrying about it), ignoring the future (how many years of our lives do we spend thinking about tomorrow??) and saying “yes” to this moment.

Because this moment is enough, and it’s all we really have.

So, be adequate. Be enough. Find wealth and grace and seduction in the small things.

The story of my life begins like this:

stop waiting.

Everyday I wake and discover

the soft curve of your ear

and your heavy breathing beside me.

I move through the day,

everyday,

pondering what feels off

what I do not have

what more could be done.

“Should” rules me.

Everyday, I stare at this city

from my small city block

as if all the secrets of Chicago

are contained within it.

When did I become lonely?

When did loving you and

making words

not plug the gaping hole in my chest?

On our balcony, I write furiously

awakened by the sound of traffic

as my toes grow cold

and the sun perches behind the soft haze of white moisture

And I breathe deeply.

The first hint of fall is upon us

and I am happy.

The Captain’s Verses sits beside me,

off-white with that stamp of aqua

containing such a familiar name:

Pablo Neruda.

I want to do it like he did it,

by the water, with his love,

all day plagued by the words

in his head and the fire in his belly.

I am not a poet,

but I can still write like one

If I want to.

A mug of coffee sits in my right hand,

for it is heavy like a bowl

and my hands are tired.

A thick blanket drapes across my body

Our home is taking her first inhale.

And yet you are still sleeping.

Should I wake you?

Everyday, I plan to be different

I see people and laughter

and a house for two.

And yet the only laughter is our laughter

echoing off of walls that are not ours

in a city that feels rented

And I ask, “Is it enough?”

Should it be?

The story of my life should not be

“stop waiting”

but: she never waited.

She lived, she loved, she tried,

she mattered.

She never gave up and she never fell prey

to the same

story.

She constructed hers with a different paper

and a thicker ink.

And yet here she is, on a random balcony on the fifth floor

of a building,

that diamond studded water just out of reach.

If she strains, she can see it

or perhaps she only imagines she can see it.

Either way, she creates it from memory.

The water calls to her as it has called to so many

throughout history.

“Fling away your life,” it says. “Come start a new one.”

Create your own consequences.

She looks inside. The screen obscures her vision.

She sees only herself staring hard at questions unanswered.

Can she undo all of this, or is she just lonely?

Does she need more?

Will moving change nothing or everything?

She continues to ponder in a journal pieced together

by the hands of her husband.

Her body aches for the warmth of his cheeks and fingers.

He will know what to do, she thinks,

how to guide them, how to make their lives fit

with the purpose of

doing anything.

For now, her face tips up.

She takes a clogged breath,

filled with the city’s grit,

but at least it is a cool day.

She will take this small gift of weather

and find a sweater buried deep in her closet.

She will wear it proudly.

It is Labor Day, but today,

there will be no labor.

Only love and reading and a general contemplation

of things.

She takes another sip.

The coffee is cold.

The sun starts to dance,

breaking apart the clouds.

Inside,

the drone of the TV lingers.

She hears a baby cry.

Her husband’s footsteps rattle the floors.

She smiles.

“Time to wake up,”

she whispers.

It is finally time.

Over the holiday weekend, I had an epiphany. Actually, a few epiphanies.

As Alex and I threw routine out the window, we borrowed a couple of mountain bikes, made some snacks, and hit the road down south for some much needed clarity. The moment we made it the seven blocks east to the lake, the spirals of buildings shrinking smaller and smaller behind us, I felt my shoulders soften. My breath deepened. Bikers and runners thinned out, until it was just the cool breeze, my thoughts, and the strong back of my husband, gallantly leading the way.

Nearing a gorgeous building by the water, we stopped and spread a blanket out on the rocks. We feasted on thyme tea biscuits and grapes. The city’s noise, the daily stressors – all of it was dwarfed by the sound of the crashing lake against the rock, and the clear sky that promised snowfall in the months to come. I laid back and closed my eyes and breathed – thinking not about my phone or deadlines or rent or the next step in my writing career: only the breath in and out of my lungs, the warmth of the rock, and the brisk spray of the water at my feet.

After a while, Alex asked if I wanted to ride down to the University of Chicago campus (where he received his undergrad degree).

“Sure,” I said. “I’ve never seen it.” As we pedaled over, I felt like I stepped inside Europe. “Maybe you don’t need to go to Europe,” I said, trying to take in every element of the gorgeous, historical structures without crashing into a parked car. “You had Europe for four years.”

My college experience differed drastically. My “campus” was confined to a building or two on Michigan Avenue and Wabash. I worked and wrote and boxed – I didn’t have the crunch of fall leaves beneath my feet as I traversed the quad, or the ancient glass weaved behind iron to inspire as I gnawed on the end of a pencil. I had duct-tape on the floors and stacks of novels. While I wouldn’t change my experience, I envied his. It was breathtaking.

As we worked our way around campus, I absorbed the sound of his voice, getting lost in his experiences. I could see myself, arm in arm with him, loving each other even then.

On the way back, we passed a playground. “Want to swing?” he asked.

We pulled our bikes into the bank of grass, startling a little girl. We raced each other to the swings and flew high. Instantly, my elementary days leapt back to me. I could smell the brown paper bag lunches and feel the gritty chains around my hands. I used to jump from the highest point without abandon, feeling the sharp pangs in my achilles as I came crashing down. Then, I knew only to leap and to leap high.

Now, I tread carefully. My knee aches. My achilles are tight. I could land wrong and end up with another painful knee surgery. I slowed the swing, and hopped back on the bike. On the path home, there were pull-up bars and places for people to do dips and crunches. We saw adults performing push-ups; boot camps with a few miserable looking adults; women doing jumping jacks.

And then there were the children, playing on the beach, running and falling, wide grins on their faces. I thought of the definition of play: to engage in activity for enjoyment and recreation rather than a serious or practical purpose.

And I asked myself: When did movement become practical? When did sweating become serious? When do we stop wanting to play and start telling ourselves we have to exercise?” When does movement become a chore on our to-do lists?

All the hours I have spent in the gym could probably equal several years of my life. But, as a child, making mud pies, riding bikes, throwing footballs, and doing gymnastics – they weren’t activities completed because I wanted to burn X amount of calories or develop strong looking biceps. Playing was what made me smile. It gave me energy. It’s just what kids did. You went outside, you played, you fell down, you got up, you climbed trees, you built forts, you played in creeks. You moved until exhaustion. And then you got up and did the same thing the next day.

As adults, we don’t have time to play. At the end of a long day, we don’t “play” with our friends. We sit on our couch after dinner and perhaps watch a movie. And however enjoyable this is, it doesn’t remind me of the blood pulsing through my veins, and it certainly doesn’t give me the pleasure I got from smelling air that isn’t clogged with exhaust, or swinging high and free, just as I did when I was nine.

And then the strangest thing happened: As we neared the city, I could feel my body language shift. I could smell the cigarette smoke and exhaust, hear the fire trucks and honking, those impatient horns blaring to my left as we wound our way back to cross at Harrison. I could see the throngs of people, all seemingly learning to just walk, as we started and stopped and darted and yelled, “Excuse me!” as politely as possible, dodging pot holes and eager cars who didn’t care much for cyclists.

My relaxation had melted away as quickly as it had come. I was no longer thinking of the day and the moment, but only, “Get me home and off this bike. Now.” I could hear Alex sighing heavily behind me as people blocked the entire sidewalks and cars clogged the streets. It was at that moment that I realized how annoyed we get… just by the simplest things. While pondering this, we passed a very angry man, leaning against a building, shouting into a cell phone: “They don’t call it Shitcago for nothing!” he screamed.

When we entered our home, I felt like a stranger, looking around, longing only for the lake and the bike – an experience that had cost us $0.

“What are we doing?” I asked Alex. “What have we been doing this whole time? Where have days like that been?”

And though I don’t have the answers, I know that I am ready for something different. Just as I knew that my body belonged on those rocks, away from everything – I know that it is more than a vacation I am craving.

Just as we can’t expect our partners to stay the same 5, 10, or 20 years from now, we can’t expect to want to stay in the same place, living the same experiences forever.

For now, the city seems to be a beautiful stop on a bigger journey.

And I am ready for the unknown. I am ready to play like no one is watching…

I am ready for something new.

As a kid, wearing work out clothes was more inviting than regular clothes (as it still is to this day) and throwing my hair into a ponytail was my style of choice. Shoving headphones on and moving my body always inspired creativity in other areas of my life. Without movement, I became stagnant. Without that constant flurry of elevating my mind and pushing past uncomfortable body limits, I felt stunted somehow.

As an added bonus, my parents were always at the YMCA. I became a member at just 3 years old and learned to lift weights as soon as I was old enough to pick up a dumbbell. Becoming a trainer was just a natural progression. I was born to be a gym rat.

I don’t subscribe to the notion that you have to be in a gym to get healthy. Quite the opposite: You have to figure out what you enjoy in order to get fit. You’re not going to like the same activity as everyone else, so don’t listen to all the “noise” when it comes to getting fit (or diet or relationships – this is your life. Live it your way.)

However, you do need to challenge your body in new and effective ways to get results. I always feel bad for the people I see slaving away in the gym, never to lose a pound or change their physiques. Or the runners who experience stress fractures but think it’s the only activity that works for their body. Are you a goal-oriented person? Do you need special attention to your diet? What does healthy even mean to you? What activity would you like to try?

What inspires you when it comes to get up and move? Perhaps it’s swimming, cycling, entering a race, taking a yoga class, or trying something adventurous like trapeze (this is on my to-do list for the very near future). Sometimes, I even go to the playground that’s not too far away and climb the monkey bars. Or swing. Or go down a slide. It brings me back to those elementary school days when all I had to worry about was completing my homework and finishing the contents of my brown bag lunch.

Getting fit doesn’t have to be complicated. Simple take the guesswork out of it and find what you like, and what works for your lifestyle.

If you do like being in the gym and want some fun exercises, look no further. Below is just a short sampling of the types of movements Alex and I do. Some are functional, some are plyometric, some are power-oriented, but we’re always in and out of the gym in 45 minutes, and we consistently listen to our bodies and adjust accordingly. We have to get creative, because our bodies adjust and plateau. It’s a constant labor of love, and it changes daily.

For now, these types of movements work. Our bodies respond, they feel good, and as we enter the next phase of our lives, I’m sure we will have to alter some of these and start thinking a bit more about prevention instead of “explosiveness” – such is the nature of physical activity.

So ponder what activities you enjoy, and figure out what fitness means to you.

This is what fitness means to me. For today, at least…

Mac and cheese was a childhood staple. No matter the “main course,” mac and cheese was often the accompaniment. Unfortunately, cheese is not our friend (Don’t believe me? Read all about it here). And if you’re a vegan, giving up cheese can feel cruel and make many meals – such as mac and cheese – impossibly unsatisfying.

Well, no more. Thanks to this recipe, first published on YumUniverse (now with a few of my own additions and tweaks), gluten-free mac and cheese can taste better than the original. Rich, healthy cashews, tahini, coconut oil, and healthy B-vitamin packed nutritional yeast will pack a nutritious punch while tricking the kids, the husband, and even guests with this tasty, delectable (and incredibly easy) dinner.

This dish first came to mind when I received a free box (yes, that’s right – FREE!!) from Door to Door Organics, an amazing delivery service offering fresh, organic produce and healthy staples with free shipping. A self-proclaimed produce snob, I didn’t know what to expect. When the produce arrived bright and early on Tuesday, I couldn’t get over the delectable, unbruised produce.

If you don’t like to grocery shop, this service is for you. If you want to try it out, simply enter the code “ReaFrey” to receive $10 off your fresh box of produce. No strings attached! It is my gift to you!

This version of my mac and cheese is full of just a few of the fresh veggies I received from Door to Door: a large slicer tomato, succulent zucchini, and yellow squash. I juiced the plumbs and cucumbers; added fresh cabbage and eggplant to my stir-fry with millet and am waiting to toss the rest onto a salad. For this recipe, see what you like or stick to the original noodles and “cheese” sauce. Enjoy!

Gluten-Free Mac and Cheese

Ingredients:

1 box Ancient Harvest Quinoa Gluten-Free Elbow Macaroni

1 cup water

1/4 cup. extra-virgin coconut oil

3 Tbsp. fresh lemon juice

3 Tbsp. nutritional yeast

3 Tbsp. tahini

1 cup cashews, soaked*

Extras:

1 zucchini, peeled into strips (like spaghetti)

1 large tomato, chopped

1 red pepper, diced and blended with sauce

1 yellow squash, chopped

1. Start the water for pasta and dump pasta in once it reaches a boil.

2. Add all sauce ingredients in a blender and blend until smooth. In a large pan, toss in veggies of your choice and then pour sauce on top.

3. Heat sauce over medium. Once pasta is done, drain and add noodles to sauce and mix until well coated. Pour into dishes and enjoy!

*Note: To soak cashews, purchase whole, raw cashews and cover with 2-3 cups warm water with 1 Tbsp. sea salt dissolved in water. Make sure water covers nuts completely. Soak for two hours, drain the water and rinse nuts well. By soaking, your body can better assimilate the nutrients, fats and minerals from the nuts. Want to read more about it? Click here.

No two bodies are the same, so how can we expect to find one way of eating that works for everyone? Our bodies are incredibly smart. If we listen, they can tell us what we should and shouldn’t be eating. Have you ever noticed after you eat certain foods, you become extremely lethargic? Often times, if we are eating highly processed foods, our bodies work hard to digest them, leaving us little energy for normal activity. And no amount of mid-afternoon coffee can keep that energy spiked.

In our society, health is usually defined exclusively by what you look like on the outside.

Think about our ancestors. They did not belong to gyms. They didn’t sit in offices. They never ate something out of a bag. They never stepped on a scale. They lived active lives, and that’s what we’re built for. The more we sit around, the less motivated we get. It’s not about staying on a program or sticking to a diet regimen or workout plan. It’s about living a healthy, sustainable life.

The keys to your health aren’t in any diet book. They lie within you. You possess the only tools you’ll ever need: your body and your brain. An awareness of your likes, your dislikes, your goals, and your intentions. A level of attention to what goes into your body, and how you feel after.

So much about being healthy goes beyond the physical. Look at all aspects of your life. Are you happy in your relationship? Do you feel drained when you hang out with certain friends? Are you miserable in your job? Are you stressed about money? Tend to your needs—because you can eat all the plants in the world and hit the gym seven days per week and still not get to your goals if you are unhealthy in other areas of your life.

Look at getting healthy as a progressive, daily challenge. What can I do today? How can I be positive today? How can I eat slightly better today? How do I truly feel? Start paying attention and really listen to the answers. Being healthy is in the doing, not in the thinking about.

But to get there, you have to pay attention to your likes and dislikes. Hate to cook? Find recipes that are easy. Make big salads. Have a grocery list (or enlist the help of a personal shopper). Most important? Know what you’re not willing to do. If you hate going to the grocery store, then perhaps you need a delivery service. If you don’t like to cut veggies, buy them pre-cut. If you constantly crave sweets, find easy, healthy alternatives that are satisfying.

And my biggest piece of advice? Take it a single day at a time. Make a goal today. Get through it. Get up and make a new set of goals tomorrow. Health happens over the long-term. Be patient. There’s no quick fix. You have to eat every day for the rest of your life. It’s important to have a positive relationship with food.

So today, follow one rule: pay attention to how you feel. Are you energized after you eat? Are you tired? Do you get a stomachache? Are you bloated? How do you really feel directly after? Twenty minutes after? Two hours after? Track this for a day or two to notice any consistent patterns.

The bottom line is we need to start thinking in terms of eating for energy. It’s not about low-fat, fat-free, low-carb or low-calorie. It’s about eating foods that make you feel good. If a piece of cake makes you feel fantastic, then go for it. But, if you really pay attention to how you feel, you will start to get the messages your body is sending you. Use your body as a laboratory. It’s the best one you’ll ever have.

A healthier you is waiting.

Note: This article was first published in Glamour Underground. 

Every day, Alex and I alternate between lifting and cardio – always delivered in an innovative, interesting way to get us in and out of the gym in the least amount of time possible. Yesterday, it was cardio. Today, it was lifting. Tomorrow will be more cardio with punching and harness work and bag pulls and short bursts of anaerobic activity sprinkled in.

When is the last time you’ve shaken up your routine? Spiked your heart rate to a new level? Felt and seen the gains from your workout? I marvel at how many people stick with the same routine and the same way of eating and never see results. You have to eat what your body needs. You have to cut out the crap. And you have to “shock” your body with activity it enjoys.

So, if you’re looking for something short and sweet, see the workout below:

500 meters rowing/5 minutes stair climber/5 minutes bike

400 meters rowing/4 minutes stair climber/4 minutes bike

300 meters rowing/3 minutes stair climber/3 minutes bike

200 meters rowing/2 minutes stair climber/2 minutes bike

100 meters rowing/1 minute stair climber/1 minute bike

End with 100 meters rowing as fast as you can, followed by 10 burpees. Repeat 10 times (Yes, that is 100 burpees. You can do it. It’s your challenge for the day!)

If you don’t have a rower, substitute sprinting. Remember when rowing: Push back with your legs more than your arms and use your core.

On all of the bike/stair climber intervals, try to work in TABATA (20 seconds hard, 10 seconds light – repeat 8 times. In this case, repeat this “cycle” until your time is up.)

Follow it up with a banana or a few dates, and then a balanced meal within an hour. Want some innovative workouts or healthy, plant-based recipes?

You know where to find me.

Have a fit Tuesday!