You may have heard about adrenal cocktails and seen this “trendy” drink pop up on Instagram. Drinking an adrenal cocktail can help with stress response and so much more, and I’m breaking it down in today’s post!

Hi friends! I hope you’re having a wonderful week. I’m getting everything ready for our 7-day reset – starts this Monday! Sign up here. It’s freeeeee.

For today’s post, I’m super pumped to dive into today’s topic: the adrenal cocktail. It’s been lighting up my social media feed lately, so let’s spill the beans on this intriguing concoction. Picture this: a delightful blend of refreshing coconut water, tangy orange juice, and a pinch of salt.

Now, you might be wondering what the fuss is all about. Well, it all boils down to our energy levels and something called adrenal fatigue. You see, our adrenal glands play a key role in managing stress and maintaining our overall well-being. But sometimes, these little gland warriors can get a bit tired out, leading to a dip in energy and a case of adrenal fatigue.

That’s where the magical mix of orange juice, coconut water, and sea salt swoops in to save the day! This dream team combination is believed to support adrenal function and give our blood sugar levels a much-needed boost. Orange juice packs a punch of vitamin C, which acts like a superhero for our immune system. Coconut water brings hydration to the party, replenishing those electrolytes like a champ. Last but not least, a sprinkle of sea salt adds a savory touch and provides essential minerals that keep our adrenal glands doing their happy dance.

Now, it’s important to note that there are tons of variations of the adrenal cocktail out there. Some folks like to add a dash of lemon juice or even a pinch of cinnamon for an extra kick. Feel free to experiment and make it your own!

I reached out to Mia about chatting about this on the blog and she co-wrote this post!

Adrenal Cocktail Recipe and Why You Should Try It

So what is an adrenal cocktail?

An adrenal cocktail includes a mix of potassium, sodium, and vitamin C. Now, when it comes to adrenal cocktails, some folks like to get a little adventurous with their mix-ins. Picture this: a delicious blend of potassium, sodium, and vitamin C, but with a creamy twist. That’s right, we’re talking about adding a splash of coconut cream to the mix. It’s like going from a regular workout to a full-blown dance party for your taste buds!

But wait, there’s more! If coconut cream isn’t your jam, why not give coconut milk a whirl? This silky and slightly sweet alternative can give your adrenal cocktail a tropical vacation vibe. Ju

Sharing a full recap of my first 21-day detox, how I felt, what I learned, and if I’d do it again. Check out my full review! I also created a freebie with 21 days of detox recipes if you’d like to download it (details below).

Hi friends! How are you? I hope you had a lovely weekend! Ours was great. I feel like I caught up on life (laundry, chores, grocery shopping) and also taught a couple of classes, we had an amazing dinner night with friends, and also met up with the fam for brunch. I hope you had a great one, too!!

For today’s post, I wanted to share a recap of my 21-day detox experience! I love doing the EquiLife detox four times a year. It helps support my liver pathways, I always feel GREAT when I do this, and it’s become a part of my health routine. Please keep in mind that I’m just sharing my experience and this isn’t medical info. Before proceeding with any new fitness or nutrition routines, always consult with your doctor. 

As you guys know, I’ve been dealing with some inflammation issues since last spring. It started with my eyes (which was a long, painful mystery, and thank God, it’s been resolved), and in the process, I had a couple of markers come back positive for Lupus. I share more of my story in this podcast episode.

In addition to working with my primary care, I’ve been running some functional labs on myself. I had a feeling that I had some gut issues (since gut issues can manifest in different ways and contribute to autoimmune symptoms, as well as allergies, brain fog, fatigue, digestive issues, decreased immune system function, low mood, poor sleep, etc.) and sure enough, I had significant yeast and bacterial overgrowth.

Here’s what page 1 of my OAT test looked like, which is extremely comprehensive. It also gave me insight into nutrient deficiencies as well as neurotransmitter levels.

(Please keep in mind that functional labs do not treat, diagnose, prevent, or cure any types of disease or illness. They’re used as a tool to discover deficiencies and toxicities, so you can work to bring the body back to balance. After running a couple of tests

Sharing a full review of my experience completing the Integrative Health Practitioner Level Two course. You can read about my level one experience here! If you’re interested in getting certified, check out the details here and use the code FITNESSISTA for up to $250 off. 

Hi friends! How’s the morning treating you? I’m off to a Pilates class and have a couple of coaching calls later today. Today, I wanted to chat a little bit about my recent IHP cert and the process for becoming a certified health coach if this is something you’re interested in doing!

Over 100 hours of coursework, continuing education, and some very challenging tests, and I’m now a Level Two Integrative Health Practitioner. I’ve been so excited to add functional labs to my current offerings, share them with clients, and also use these for myself and our family. The timing was also interesting, especially with my sudden eye issues and previous autoimmune symptoms. I’m working with my medical team, but also doing my own deep dive to bring my body back to balance to the best of my ability. <3

While I LOVED Level One, Level Two was everything I’d been wanting and more. I couldn’t wait to study the material each day, and during each module, I was like, THIS is exactly what I want to learn. This is how I want to help my clients. I’m so pumped to have this certification under my belt.

Here’s a list of my other fitness/health certifications: Precision Nutrition level 1, NASM Personal Trainer, NASM Weight Loss Specialist, NASM Women’s Fitness Specialist, NASM Corrective Exercise Specialist, Les Mills BODYPUMP, Zumba and Aqua Zumba, Barre Body, Schwinn, Yoga RTY-200 hr, Level One Raw Foods Chef, and AFAA Group Fitness Instructor. I want to continue to learn as much as possible, and have my eye on the High Performance Health certification next. 

Integrative Health Practitioner Level Two certification review

Here’s how Level Two differs from Level One:

Level One is focused on Dr. Cabral’s DETRESS protocol (diet, exercise

Sharing tips on premenstrual syndrome self-care and how to have happier and more balanced days leading up to your cycle.

Hi friends! How’s the day going so far? I hope you’re enjoying the morning. I’m going to take a hot yoga class and then catch up on some admin stuff around here.

Today, I wanted to dive into a topic that’s all too familiar to many of us: premenstrual syndrome (PMS). We’ll explore what it is, why it happens, and most importantly, how you can embrace self-care to make your pre-period days happier and healthier.

Premenstrual Syndrome Self-Care

As women, we know that our menstrual cycle can be both a source of empowerment and, at times, a bit of a challenge. The days leading up to our period can often feel like an emotional and physical rollercoaster. You might find yourself wondering, “Is there a way to make this time more comfortable?” The answer is a resounding yes!

PMS is incredibly common, affecting millions of women worldwide. It’s not just about a little moodiness; it can get pretty disruptive and uncomfortable. You might experience mood swings, bloating, irritability, and those delightful cravings for chocolate and chips. Trust me; you’re not alone. At the same time, it’s important to remember that while these symptoms are common, they’re not *normal.* Your body WANTS to be in balance, and there are ways to make your cycle less of an emotional and physical event.

What Is Premenstrual Syndrome (PMS)?

PMS is a set of symptoms that typically occurs in the days leading up to your period. It’s like a not-so-pleasant reminder that Aunt Flo is on her way. These symptoms are linked to hormonal fluctuations, primarily involving estrogen and progesterone.

Premenstrual Syndrome Symptoms

Let’s break it down with a quick list of common PMS symptoms:

Mood swings that can make you feel all over the place: elated, melancholy, sad, crying, irritable, anxious, and moody

Tender breasts

Bloating that makes stretchy pants the only enjoyable wardrobe choice

Food cravings that lead to intense love affairs with chocolate, chips, fried foods, and ice cream

Sharing some tips with natural remedies for PMS. Please keep in mind that this is for informational purposes and is not medical advice. If you struggle with PMS, please reach out to your health care provider for tips for your unique situation.

Hi hi! How are you? I hope you’re enjoying the morning so far! I’m taking Liv to a yoga class while P sees a movie with a friend, and we’re going to spend the rest of the day in the pool. 😉

For today’s post, I wanted to chat about some natural remedies for PMS! PMS used to be a horrible part of my life – it was a huge reason why I was put on birth control when I was 13- and was something that I struggled with for a long time. I regret taking birth control for so long as it just plopped a Band-Aid on a deeper issue. SO many women experience PMS symptoms, but thankfully, there are some things you can do that might be able to help.

Natural remedies for PMS

A friendly reminder here that this post is not medical advice. If you struggle with PMS, please make an appointment with your health care provider to see if they can suggest tips. If they simply suggest birth control, find another provider that will help you determine the root cause.

PMS symptoms can often occur when there is estrogen dominance. Keep in mind that this isn’t a root cause, but can give some insight into habits and foundations that can be improved.

What is estrogen dominance?

Estrogen dominance is a hormonal imbalance that occurs when the level of estrogen in the body outweighs the level of progesterone. Estrogen and progesterone are two key female sex hormones that work together to regulate various aspects of a woman’s reproductive and overall health. When there is an excess of estrogen compared to progesterone, it can lead to an array of symptoms and health issues.

Estrogen dominance can arise due to various factors, including environmental toxins, stress, poor diet, hormonal birth control, and obesity.

When estrogen levels are higher than they should be, it can disrupt the delicate hormonal balance, causing a range of symptoms such as:

– Irregular menstrual cycles

– Heavy or prolonged periods

– Breast tenderness

– Mood swings and irritability

– Weight gain, especially around the hips and thighs

– Fatigue and low energy

– Water retention and bloating

– Headaches

– Decreased sex drive

Estrogen dominance can have broader implications on overall health as well. It may increase the risk of certain hormone-related conditions like fibroids, endometriosis, and breast cancer. Additionally, it can affect bone health, thyroid function, and immune system regulation.

Addressing estrogen dominance involves identifying and addressing the underlying factors contributing to the imbalance. Lifestyle changes, such as adopting a balanced diet, managing stress, engaging in re