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Showing posts from January 21, 2020

6 Concrete Ways to Rewire Your Brain for Successful Habit Change

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We all know the grim stats about how many New Year’s resolutions fail. It’s not because making resolutions is hokey or people are inherently lazy. It’s because most resolutions come down to one of two things: adopting new (good) habits or breaking old (bad) habits, and habit change is hard . People struggle at every step, from picking the right goals—ones that are motivating and achievable—through the implementation process. The trick is to be strategic and intentional about changing your habits. Rather than relying on willpower and wishes, get good systems in place. As James Clear, author of Atomic Habits , says, “You do not rise to the level of your goals. You fall to the level of your systems.” What Are Habits, and How Do You Change Them? Successful habit change is the process of taking a behavior that currently requires cognitive effort and making it automatic.  “Automatic” is a word psychologists use to describe behaviors that don’t require a lot of cognitive attention or pr

Life Lately

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Hey there! So, January is quickly coming to an end, and I’m so thankful. When I registered for the FDN certification , signed a cookbook deal, and took on fifteen 1:1 nutrition clients for January, I kept telling myself, “you just need to get through January.” Ok, well, technically , I need to get through January and the first two weeks of February when the cookbook is due, but we’re almost there! Basically, things have been BUSY over here. With that, here’s an update about life lately. It snowed over the weekend. Quinn woke up on Sunday morning and couldn’t wait to get outside and play. The kid lovvvveeees snow! He’s definitely Mal’s kid and not mine. Haha! The little dude is also really digging rock climbing. We visited a local indoor climbing place, and he had such a blast. Mal and I really enjoyed it too, so I think rock climbing might become a family affair! I signed up for a ‘Transformation Challenge” at Orangetheory, which kicked-off with an InBody scan. I’ve done a numb

Mini Egg Muffins Recipe

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These mini egg muffins are the perfect meal prep breakfast! Make a couple of batches to get you through the entire week! As some of you know, I’m turning my focus on meal prep around here. It’s something you guys have been asking for for a long time and I am finally settling down into life here in the south enough to start focusing on things like this. One of the easiest meals to prep is breakfast, and this recipe is a perfect example. HOW TO FREEZE EGG MUFFINS Egg muffins are perfect for stocking your freezer. Mini or not, they freeze really well for up to about 4 months. So you could make several batches of these and freeze them for future breakfasts. They are small and travel well and all you have to do is thaw in the fridge overnight, or microwave them in 20 second intervals until thawed and warmed through. HOW LONG ARE EGG MUFFINS GOOD FOR? In the fridge, egg muffins can last up to a week. But for food safety reasons, I usually tell people to stick them in the freezer aft