Foods to boost your…motivation?

One of our main “motivation molecules” is a chemical our bodies naturally create called Dopamine. Dopamine is responsible for boosting our drive, our focus, and our productivity. It is also the basis or our reward system.


You can get dopamine by exercising and through meditation but did you know you can also get it through one of our favorite past times? yep, EATING! There are certain foods that have a high level of tyrosine in it, which is the amino acid that makes dopamine.

Below I will give you a list of foods high in this motivation making machine but first let me tell you WHY you want to create dopamine in your body.

Dopamine affects not only motivation but also the happiness feeling. It makes us feel that success feeling while giving us a competitive edge when it comes to work and our personal lives. It is also great for helping with stress management AND helps resist impulses so we can achieve those goals we so desperately want.


Without proper dopamine production we are left feeling unmotivated, unorganized, fatigued, and depressed.

Okay okay okay, calm down. I’ll give you the list now, you’ve waited long enough:

  • all animal products
  • almonds
  • apples
  • avocado
  • bananas
  • beets
  • chocolate
  • coffee
  • fava beans
  • green leafy vegetables
  • green tea
  • lima beans
  • oatmeal
  • sea vegetables
  • sesame and pumpkin seeds
  • turmeric
  • watermelon
  • wheat germ

Homework for this week: be sure to pick up at least 3 items from this list to help you boost your own motivation making machine and help yourself to feel happy, productive, and successful.

*Information given on this post came from the help of a great website if you want to become smarter and more successful.

Why You Should Eat Chocolate

Finally! A sentence that makes sense! When I first heard dark chocolate had so many health benefits I nearly jumped up and bought a pound that day.

Yes, you read it correctly, I did say DARK chocolate. Don’t let this discourage you though, when I first tried dark chocolate I didn’t find it appeasing either. However, I started with the lower percentage stuff (50%) then worked my way up. Now I find it satisfying and just as tasty as milk chocolate.

The reason milk chocolate is not as beneficial (besides the fact that most companies pump it with sugar) is the milk in it and/or eating chocolate with milk stops the absorption of antioxidants found in dark chocolate.


Okay, on to the good stuff. As in why eating dark chocolate is a great idea:

  • The cocoa bean found in dark chocolate is high in fiber, potassium, magnesium, iron, + zinc. It also has healthy monosaturated and saturated fatty acids as well as caffeine to help stimulate your brain! (Those are all good for you)
  • Dark chocolate is one of the most highest scoring foods for antioxidants, even more so than blueberries and Acaí berries.
  • Studies have shown eating dark chocolate has reduced the risk of heart disease and lower blood pressure.
  • Improves insulin sensibility, helping to fight against diabetes.
  • The flavonols in dark chocolate does wonders for your blood flow to the skin while  increasing skin density and hydration.
  • One of the most amazing parts about dark chocolate is it helps pump blood into your brain and gives you more mental focus. It has even been said to help reduce memory loss.
  • Eating Dark chocolate makes you feel happy. Besides the obvious reason of eating chocolate, it gives you a boost of endorphins, the feel good hormone in your body.
  • Lastly (at least for this post) it helps with food cravings. When you eat cheap, sugar packed chocolate and/or sweets it does not end your sugar craving. It actually puts fuel on the fire, making you crave it even more. Dark chocolate gives you the satisfaction of eating a sweet without having to indulge in too much. It not only takes the sweet tooth away but has been proven to give satisfaction for salty and savory cravings as well.

There you have it, the reasons why you should eat chocolate (as if you needed that many) but it is important to know what you’re eating and why. I have mine with a glass of red wine. Best. Dessert. Ever.

One word of caution: balance is the key to life so make sure you do not over indulge in anything, chocolate included. Try having just one small piece and enjoy the flavor in the moment as it does have quite a lot of calories attached to it.



*much of my information came from this awesome website called with other small resources coming from other sites.

Activities to Try if You Want to Test Your Limits

I’ve been researching things I can do to test myself. A bunch of us workout all the time and hit the gym hard for what? In some instances training becomes more than just staying healthy, it becomes a challenge. How hard can we push? How long can we go? How heavy can we lift? For the competitive types (you know who you are) what else is there to do besides go indoors and work to be the best person in the gym?

This is why I have been looking for ways to test my body, my endurance, my strength in more “natural” ways I guess you can say than just lifting simply to lift. I have created a list partially for you and partially for me as a bucket list of physical endurance challenges. Some I’ve done, Some I’m dying to try, others I may die not trying haha, but never say never. Check it out:

  1. Practical Wilderness Survival
  2. Parkour + Ninja Warrior training
  3. Rock climbing
  4. Snowboarding
  5. White Water rafting
  6. Bungee Jump
  7. Sky Dive
  8. Black water rafting
  9. Ocean diving
  10. Swim with great white sharks
  11. Learn MMA in Thailand
  12. Hang glide
  13. Cliff jump
  14. Tough mudder
  15. Spartan race
  16. IronMan


Number 15 I’ll be doing with some of my friends in December! It’s a Spartan Sprint which means:

3 miles long, 20 obstacles. These obstacles include throwing a spear (I’m personally excited for that one), climbing a mud wall, rope climbing, tire flips, and carrying a heavy a$$ boulder. Sound fun? If this is something you want to do then SIGN UP HERE and use the code for a discount!

I’ll add more as I come across it, do you have anything to add to the list? Let me know in the comment section below and I’ll be happy to add it with a shout out of your name!

How Food & Your Future are Related

“If you don’t make time for health now, you will have to make time for disease later.”

Simple yet hard truth about our society today. We live in an instant gratification culture where we want what we want, and we want it now. There is little to no thought for the results it will produce later in our lives, our relationships, or our bodies. For example:

  • Buying that expensive dress now will result in having financial difficulty at the end of the month if you cannot afford it.
  • Eating the popcorn and ice cream at the movie now will result in a little extra around the waist by thursday.
  • Yelling at a friend in front of a crowd now about something bothering you may result in the loss of that friend tomorrow.

Fun Fact of the day: Other countries language has futuristic thinking embedded into their vocabulary, subconsciously making that group of people prepare and think about the future. In America, the english language is very present minded, making it easier for us not to think about future consequences.

So why the hell does all this matter?

It matters because the way we as a culture feed our bodies with boxed food, trans fats, and sugar packed goodness will lead into problems such as obesity, diabetes, heart disease, and Alzheimers later; even though the instant gratification is yummy goodness now.


Think about this for a moment: Is there something you have done in your past that is affecting you now relationally, physically, emotionally, financially, or professionally? If you had the chance to go back and tell yourself to stop or change direction would you?

Did you know you can still do that?

You can be that change right here, right now for your future self. You don’t have to have the regret of not taking care of yourself now and have to live with disease, body pain, and hardship later.

Make the change and decide today to take care of yourself by eating wholesome foods, getting rid of crap that’s bad for your health, and start moving more.

It’s simple. You’re right, it’s not easy, most things worth doing are never easy. But it is simple to know what you should do for your future self so you don’t have to live with the regret and pain later.


Would you like some help? Do you need a friend to guide you on a different path? I can be that friend for you! OOH OOH OOH pick me pick me!

I can and will help you if you take the action step needed. The first step needed if you would like me to guide you in a simple and yes, I’ll even say it, easy path to health and wellness is by adding yourself to a free health challenge I made for you. You can start today by clicking here and adding yourself to my free Pinterest challenge. It’s all on Pinterest so don’t get lost by scrolling through fall fashion 2016. I’ve made that mistake before.

The challenge is meant for one day at a time you change one little thing or add one little thing. Then the next day you try a different health choice. It’s only one step a day so it doesn’t overwhelm you. Go ahead and CLICK HERE now and begin your change today.

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Good job! I’m proud of you for taking action and making time for your health now, so you don’t have to live with disease later. You’re a go-getter, I like that about you. I love keeping good people like you around, so let’s get healthy together and live a full, fun, and healthy life!

5 Pre + Post Workout Tips

On the internet I see posts and tags about how weight loss is all about nutrition, then the next week “they” (whoever THEY are) claim it is all in what type of workout you do. Now I see more and more math equations on the influence between food and workout (70/30, 80/20, 90/10, etc)



Here’s the secret: you need BOTH nutrition and exercise to feel and look your best self. How much of both depends on how often you move, how often you eat, your individual body needs, etc. so there is no one yes or no answer because why?

There is no one size fits all.


That being said, there are guidelines you can follow on your quest to your healthiest self. In these guidelines I have also noted things you should look out for and be weary of as explained in tip number 4.

Tip 1: Your body needs fuel in order to burn at it’s peak performance. 

What the flip does that mean?! It means you need food in order to workout. Timing on this is important as you don’t want to eat too soon before a workout or too late. Recommended time difference as Precision Nutritions Dr. John Berardi suggests is about 1-2 hours before a meal. Be sure to eat a meal with clean fats and/or carbs to properly fuel your body and muscles like a banana or toast with peanut butter.

Examples of pre workout meals: peanut butter on toast, sweet potatoes and eggs, hard boiled eggs with avocado, chicken bowl (rice, chicken, peppers).

Tip 2: Your body needs energy after your workout in order to rebuild the broken down muscle tissues. 

This one is similar to tip 1. You need to replenish your body of the nutrients it used up during your workout.

If you do not eat and you allow your energy expenditure to exceed your energy intake for too long you can encounter injury, fatigue, weight gain, or even increased stress as the hormone cortisol stays at an elevated level after your workout.

The time frame in general standards is no longer than 1-2 hours after you train. Your meal needs to have protein with some carbs. Proteins build your muscles up and carbs replenish your energy stores.

Examples of post workout meals: protein shake, greek yogurt with berries, cottage cheese with toast, lean chicken or turkey with some greens.

Tip 3: What you eat matters.

This goes for all daily living activities so working out is no different. If you put junk in your body, you will get junk out of your body.


Cheat sheet! (because let’s be honest, we don’t live in a perfect world of eating 1 1/2 hours before a workout everyday):

  • longer period between eating and working out: meal with HIGH FAT ( avocado, bacon, MCT oil, nuts) as it digests slower.
  • Short period between eating and working out: go with a SIMPLE CARB (whole grain bread, sweet potato, oats) for a faster digestion.

Tip 4: pre workout energy

Let’s just call it what it is; supplements are a HUGE industry these days. I feel like every couple of years another supplement company pops up claiming to be the best out there.

The truth is there is little regulation on a lot of supplement products and many of them are very bad for your body (remember the diet pill that made your heart race and pupils contract?) You need to be cautious when buying off the counter. Even though the salesman sounds like he knows what he is talking about, do your research first.

For me personally, I only use two different types of pre-workout, Coffee and Spark. If I don’t have one available I’ll use the other. Spark comes from the company Advocare, and it’s the one and only company I trust wholeheartedly. It comes well researched, well managed, and highly respected by professional athletes, coaches, and olympians all over. I liked them so much I became a member, it’s the only company I affiliate with. To learn more on Advocare you can CLICK HERE.

That’s not to say there are not other good products out there, this is just the one I trust and recommend. My only request is for you to research what you are putting into your body beforehand.

Tip 5: Hydration

keeping your body hydrated is crucial for survival. No really, without water for about 2-3 days you will die. Working out makes you sweat (if you are not sweating during a workout, you’re not working hard enough) sweat comes from water in your body. Which means you need to replenish the water you sweat out in order to maintain hydration. One way you can tell if you are hydrated is from your urine, the clearer it is the more you’re hydrated.


Fun fact: When you first start feeling the thirsty feeling you are already 1-2% down from your proper hydration level. AKA you’re already dehydrated. You should drink water before your workout, during your workout (especially if it’s a high intensity workout) and after. If your workout is strenuous and water just isn’t cutting it I would add in a slice of lemon and some pink Himalayan sea salt to replenish lost electrolytes.


If you have any other questions regarding pre and post workout tips and obstacles you are having please feel free to comment below and I will answer your question as quickly as I can.