Sharing some tips on how I’ve improved my eyesight over the past two years. This is just my personal experience and I’m not a doctor. Always check with you eye doctor before changing anything in your routine. Eyes are kind of important you don’t want to mess around, mm k?

Hi friends! I hope that you’re having a lovely morning and thank you for all of your excitement about Healing Code. I have so many strategy calls booked and can’t wait to connect with all of you. You can check out the details and book your free strategy call here.

Today’s post is a popular reader’s request, and one I’ve been thinking about doing for about a year, but was on the fence. I hesitate because I’m not a doctor, definitely not an eye doctor, but I’ve been forced to learn a LOT about eyes over the past two years who no one could really help me with my eye issues. I finally found an incredible dry eye specialist but also had to take matters into my own hands. Other doctors were completely stumped, and wanted me to depend on steriod drops that were raising my eye pressure. I learned a lot and love to share everything I’ve learned with you, but please do not accept this as medical advice of any kind. Always always reach out to your doctor before changing anything in your routine.

Ok, so my eye story. A couple of years ago, I changed a lot with my eye routine and eye care. (I’ll share some of these things below.) Over the past year, I also noticed that my glasses felt too strong for me. They started to bother me, and felt like magnifying glasses, especially while I was driving. I was due for my annual eye doctor appointment, and went to a new office because the last Rx appointment was a disaster (she gave me contacts and I ended up being allergic to the contacts or solution, and when I went back to the office she acted like it was my fault that my eyes were completely swollen.) Ok, so new place, and I decided I wasn’t going to tell him my glasses felt too strong just in case it was a fluke.

He did my eye exam and told me that for the first time in my life, my prescription had decreased. I had been a -5.25 since 6th grade, and now my Rx was down to -5.0. This was a huge win, and I was pumped about it!!

I’ve carried on, and recently decided to order a pair of prescription Vivarays after doing a ton of research on blue light blocking glasses. I wanted to find a company that did it RIGHT, and Vivarays is that company. (They kindly created a discount code, FITNESSISTA, and I’ll definitely post a full review!) My glasses had started to have that magnifying glass feeling again, so I went for a prescription re-check because I didn’t want to order new glasses if it had changed.

I told the eye doctor (the same guy – he’s excellent) that my glasses felt too strong while I was reading. I started to take my glasses off to read, and they also bothered me when I was on my computer for too long. He checked my reading vision, holding a pamphlet about 2 ft in front of me, and my reading prescription was -2.50 – half of my current prescription!! He wrote me a new prescription that I can use while I’m just doing things around the house, reading, and working on the computer.

I shared the good news on Instagram and was flooded with requests to write this post. The reality is that I’ve done a lot of things, and feel like it’s a mix of ALL of these strategies; not just one.

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Sharing the details for my newest program, Healing Code, and how you can join. 

Hi friends! Happy Monday! I hope that you had a wonderful weekend. Ours was a great one – Liv had a dance competition, I taught barre, and we met up with friends for dinner last night.

Today I have some exciting news: my new program, Healing Code, is open for enrollment and I would LOVE to see you in there.

Healing Code is everything I wish I would have had when I started dealing with mysterious health issues and autoimmune symptoms.

I spent years searching for answers—exhausted, inflamed, and frustrated with the traditional medical system. I was told to “manage” my symptoms, but deep down, I knew there had to be another way.

I learned that:

– You can’t medicate your way to lasting change.

– You can’t out-supplement, out-diet, or out-exercise chronic inflammation.

– You HAVE to heal the root cause.

– When I finally uncovered the key to lasting health and vitality, everything changed. And now, I want to help YOU experience the same transformation.

I just celebrated one year symptom-free, negative Lupus markers, and have helped so many women experience similar transformations.

Some of the testimonials from current and previous clients:

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Hey hey hey! How’s your day going?? It’s been a wild week over here but all is well.

For today’s post, I wanted to talk about cardio dilemmas, and what type of cardio to do after weight training sessions. I feel like there’s a lot of confusion about this, and one of the things that hinders people from doing solo cardio is the fact that they don’t know what to do. It’s SO MUCH EASIER to get it done if you have a plan in place.

What Types Of Cardio Strength Training To Do After Strength Training

Why do we need cardio? How much cardio should we get in each week??

Cardio (also known as cardiovascular exercise) is not only an effective method to burn fat, build endurance, and increase speed, but it’s also obviously important for heart health and helps build muscle mass. Cardio consists of anything that keeps our heart rate elevated for a sustained amount of time. From this website: “Building cardiorespiratory endurance through regular physical activity allows your heart and lungs to work more efficiently, thereby improving your physical capacity to deal with stress and lowering your risk factors for several chronic diseases. Regular physical activity helps control obesity, high blood pressure, and high cholesterol — with a net result of cutting your heart disease risk almost in half, according to the Centers for Disease Control and Prevention, or CDC. By providing weight control, regular exercise also cuts your risk factors for developing Type 2 diabetes and certain cancers. Additionally, building cardiorespiratory endurance benefits mental health by providing a buffer against anxiety and depression.”

There are so many cardio methods in the fitness ocean, but I like to break them down into 5 main categories:

-Steady-state

-Tempo work

-Hill/resistance work

-HIIT (High-Intensity Interval Training)

-Active recovery or NEAT (Non-exercise Activity Thermogenesis, or what I refer to as “unintentional exercise,” like gardening, vacuuming, walking the dogs, cleaning, etc.)

According to NASM, we need at least 150 minutes of moderate-intensity cardiorespiratory exercise, 75 minutes of vigorous-intensity, or a combination of moderate- and vigorous-intensity exercise per week. The weekly recommendation for resistance training is 2 or more times a week with exercises for all the major muscle groups (minimum of 1 set of 8-12 repetitions for each muscle group). Flexibility and neuromotor exercises (balance, agility, coordination) are also recommended at least twice per week.

Why we should alternate cardio intensities:

It is SO important to not only vary the mode of exercise you do but the intensity of the workload.

The body is a smart machine and gets used to the same demands over time. For example, if you hike a strenuous trail for the first time, chances are that your heart rate will be elevated, your legs will be sore, and you’ll burn a ton of calories. If you begin to hike that same trail, every day, for weeks on end, you may find that it starts to feel easy. Your heart rate isn’t as elevated, it doesn’t feel challenging to you, and you burn fewer calories. Also, maybe you begin to feel a nagging pain in the outer part of your knees from the slight tilt of the trail to one side.

When we