https://www.leslievitalwellness.com/blog daily 0.75 2025-07-28 https://www.leslievitalwellness.com/blog/holistic-health-uniting-mind-body-spirit monthly 0.5 2025-07-28 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1753582603544-8ZKMZYXHNLKBUFG8OAUO/unsplash-image-vuDXJ60mJOA.jpg Blog - Holistic Health: Uniting Mind, Body, Spirit - What is Holistic Health? Holistic health is a comprehensive approach to wellness that recognizes the importance of treating the whole person, rather than just addressing symptoms or specific ailments. It’s emphasizes the idea that these aspects are interconnected, and supporting each one promotes overall harmony and balance. This approach encourages us to adopt lifestyle habits that nurture our physical health, mental clarity, emotional stability, and spiritual connection. The goal is to understand the close connection between the body and mind, and achieving harmony between the two can lead to improved health and overall well-being. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1753583238128-QGHR85BX23CQ9DRDGE3F/unsplash-image-NTyBbu66_SI.jpg Blog - Holistic Health: Uniting Mind, Body, Spirit Improved resilience to stress and burnout Better immune function Enhanced mental clarity and focus Decreased symptoms of anxiety and depression Increased energy and overall vitality A greater sense of purpose and inner harmony https://www.leslievitalwellness.com/blog/the-ultimate-guide-to-meal-prepping-for-beginners-healthy-time-saving-tips-to-stay-fit monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1748469324310-6W6FY414FL0KP17YS7F5/image-asset.jpeg Blog - The Ultimate Guide to Meal Prepping for Beginners: Healthy, Time-Saving Tips to Stay Fit - Why Does Meal Prepping Matter? Meal prepping isn’t just a trend—it’s a lifestyle shift that’s booming in the $7 trillion wellness industry. With increasing grocery costs and busy schedules, more people are turning to meal prep to save money, reduce stress, and hit their fitness goals. Here’s why it’s a must for 2025: Saves Time: Prep once, eat all week—no more scrambling to cook dinner after a long day. Supports Fitness Goals: Control portions and set yourself up for success with a clear plan. Cuts Costs: Buy in bulk, reduce food waste, and limit eating out, saving you hundreds annually. Promotes Health: Prioritize nutrient-packed meals tailored to your fitness & health goals. Now, let’s break it down step-by-step. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1748469600320-RSK2Q5IMHIMB6F17II95/unsplash-image-CJdZ800-Fbs.jpg Blog - The Ultimate Guide to Meal Prepping for Beginners: Healthy, Time-Saving Tips to Stay Fit - Quick Tip: Incorporating a meal planning app like MyFitnessPal can be an easy way to streamline this process. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1748472060603-VA0HW6YWB6F4BCT1S5F5/unsplash-image-mqf4-BOy4h8.jpg Blog - The Ultimate Guide to Meal Prepping for Beginners: Healthy, Time-Saving Tips to Stay Fit - Common Meal Prep Mistakes to Avoid Overcomplicating Recipes: Stick to simple, 5-ingredient dishes to start. Ignoring Portion Sizes: Use a food scale to align with your fitness goals. Poor Storage: Avoid soggy meals by storing wet ingredients (e.g., sauces) separately. Skipping Variety: Rotate recipes weekly to prevent boredom. Not Prepping Snacks: Plan healthy snacks like high in protein & fiber to avoid vending machine temptation. https://www.leslievitalwellness.com/blog/3-viral-health-trends-worth-the-hype monthly 0.5 2025-05-13 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1747156150292-BOJPDOB084X1Z4OBE85P/unsplash-image-T91fUTfVT_s.jpg Blog - 3 Viral Health Trends Worth The Hype - Quick Tip: My favorite ways to incorporate fermented foods in my diet are blending kefir into a morning smoothie or tossing kimchi into a salad for a tangy kick. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1747156712428-VIHOJQYO5A8MU6FVWGES/unsplash-image-NHLS5hOSH0c.jpg Blog - 3 Viral Health Trends Worth The Hype Recovery practices like mobility, sauna, cold plunge, and yin yoga are gaining traction on social media for good reason - they accelerate recovery, prevent injuries, improve sleep, strengthen immunity, and boost mental wellbeing! https://www.leslievitalwellness.com/blog/top-habits-for-a-strong-confident-summer-body monthly 0.5 2025-05-04 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/0be1171a-6e3f-4b10-abaf-0d0de28d7623/The+Most+Effective+Ways+To+Beat+a+Weight+Loss+Plateau.jpg Blog - Simple Habits for a Strong, Confident Summer Body - Quick Tip: Prioritize protein by including it in every meal. Fun fact: digesting protein burns about 20% of its calories. It’s also the most satiating macronutrient, so you eat less overall. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/d6aef3d2-edb0-4469-be8c-01eaa4c12340/Top+Habits+for+a+Strong%2C+Confident+Summer+Body.jpeg Blog - Simple Habits for a Strong, Confident Summer Body - Quick Tip: If quality sleep is a struggle, consider aids like Dream Recovery’s mouth tape or Ross J. Barr’s herbal sleep patches & supplements to transform your rest. https://www.leslievitalwellness.com/blog/4-of-the-best-ways-to-beat-a-weight-loss-plateau monthly 0.5 2024-05-10 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/14396bee-bc76-4eaf-b7d5-2639455ce6a2/badvisuals.jpeg Blog - The Most Effective Ways To Beat a Weight Loss Plateau Ensure the food you’re adding is healthy whole foods and not processed junk. You’ll find more significant and lasting results when eating real food. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/4e505c4f-f156-4d34-8d17-155d929378af/d77c9024-b4f0-4879-a347-7c6cce214495.jpeg Blog - The Most Effective Ways To Beat a Weight Loss Plateau Try switching your macro ratios - increase protein and fat, go low carb for a bit or vice versa for some diet adjustments that could move the needle. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/06872126-4297-4dd7-9cc9-12b917557172/%D0%BA%D1%83%D1%80%D1%81+Flexible+Body.jpeg Blog - The Most Effective Ways To Beat a Weight Loss Plateau Strength training is a superior form of exercise for fat loss. If you’re heavy on the cardio, try exchanging a few days of those days with a consistent strength training routine for better results. https://www.leslievitalwellness.com/blog/do-artificial-sweeteners-help-with-weight-loss monthly 0.5 2024-04-29 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/9ab79a2e-8286-4b4f-bb4d-d92eaf95e940/e73dbdd4-73c0-4d98-aebc-814b84a2322b.jpg Blog - Do Artificial Sweeteners Help With Weight Loss? - Give it a try - Introduce artificial sweeteners, then try enjoying a piece of fruit, like an apple. You’ll likely find the apple to be more bland. Try the apple again after a couple of weeks without the sweeteners and see how much sweeter and potent the flavor is. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/dfae9038-3f33-42fe-9494-b78aa4e40b2a/Does+Sugar+Go+Bad.jpeg Blog - Do Artificial Sweeteners Help With Weight Loss? - On top of all this, many have found artificial sweeteners to wreak havoc on their gut and digestion. This can lead to uncomfortable bloat, cramps, and irregularity. Just overall not feeling your best. https://www.leslievitalwellness.com/blog/xxtvbki2ae4sku56wv0edtmau4ksfl monthly 0.5 2024-04-21 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/29da2d93-2150-4e04-8fb9-1e06220eb41a/the+only+time+%284%29.png Blog - 3 Things You’ll (Almost) Never Find In My Kitchen - Take almond milk, for instance, as a staple for many; it’s frequently loaded with fillers to reduce the amount of almonds needed. Instead, go for alternatives with fewer and cleaner ingredients that are easily recognizable. This way, you’ll have a better understanding of what you’re nourishing your body with. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/cbf4436c-8414-4121-ae09-989df9f51bbe/the+only+time+%285%29.png Blog - 3 Things You’ll (Almost) Never Find In My Kitchen - When consumed regularly, high fructose corn syrup can lead to obesity, negatively affect hormone balances, and cause digestion issues. Unfortunately, this ingredient is hidden in many surprising products such as peanut butter, ketchup, crackers, apple sauce, and more. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/ba762df1-a2d1-43a1-ada0-4c9ae29d3569/the+only+time+%286%29.png Blog - 3 Things You’ll (Almost) Never Find In My Kitchen - For healthier alternatives, keep it simple with sparkling water, fruit-infused water, tea, or kombucha. If eliminating sweetened drinks feels drastic, try lower-calorie options such as Zevia, Olipop, or Poppi. https://www.leslievitalwellness.com/blog/fool-proof-guide-to-consistency monthly 0.5 2024-04-14 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/b742182c-ac8a-46d2-b1de-e0554c358838/AthleisureClub+_+Etsy.jpeg Blog - Foolproof Guide To Consistency - There are countless ways to implement this method to make it work for you! My favorite ways to implement this is adding a small walk after meals, setting my alarm 10 minutes earlier to meditate and journal before I get out of bed, and adding in a quick stretch if I’m watching TV in the evening. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/64551c71-8cb0-4f0c-a90b-ee9b925e03cc/59e86e0c-9c11-415e-b31a-3b95ccb3e92f.jpeg Blog - Foolproof Guide To Consistency - Make it easier on yourself by limiting the amount of snacks you let into your kitchen. Ensure your grocery list is full of nutritious whole foods that won’t make you want to overeat. It’s much easier to say “no” to a bag of chips once at the grocery store than have to say no to them every night that week when they’re sitting in your kitchen. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/949ea3bb-688e-4f4b-923f-d46731bad384/eucalyptus+in+shower+%281%29.jpeg Blog - Foolproof Guide To Consistency - Whether it’s your morning walk to a café, your evening bedtime routine, or cooking a nutritious meal, healthy rituals can contribute to not only your physical well-being but also to our mental health. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/0afbbb4a-a555-4995-8efa-e3d1e593bd1e/Ceres+is+Bringing+Back+%2790s-Style+Workout+Gear.jpeg Blog - Foolproof Guide To Consistency - Whether it’s committing to a certain number of gym sessions per year, a protein intake target, or hitting a specific step count, each serves as a valid metric to ensure you’re consistently advancing towards your goals. https://www.leslievitalwellness.com/blog/5-reasons-to-workout monthly 0.5 2024-04-10 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/c41a95fc-7cc8-4011-914b-5b39bf465592/d7c0b13f-961e-41a7-bd0c-878317f86e8b.jpeg Blog - 5 Reasons To Workout Focus on your health first, and the aesthetics will come. Expanding your “why” beyond wanting to look hot is one of the best ways to improve compliance and see incredible results. Below are other rewarding benefits that go well beyond what you see in the mirror. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1abe458d-b540-418a-8120-49e39915f830/8137ef07-256c-4c24-8972-127721026e9e.jpeg Blog - 5 Reasons To Workout When incorporatd appropriately, a workout routine can truly transform your entire lifestyle. https://www.leslievitalwellness.com/blog/workout-classes-may-not-be-for-you monthly 0.5 2024-04-05 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1dade3a5-19e1-4638-9f15-12e6a0963c08/9c307359-1bcb-4336-8ff1-f306d0280400.jpeg Blog - Why Workout Classes May Not Be for You Group workout classes are one of the most popular forms of exercise. Orange Theory, F45, Barrys, Solid Core, Rumble, just to name a few. Although they have their application, workout classes as the cornerstone of your workout routine aren’t the best option for long-term results. While all movement is healthy, some options will help you reach your goals faster and more sustainably. https://www.leslievitalwellness.com/blog/10-tips-to-get-your-health-back-on-track monthly 0.5 2024-04-01 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/5389690b-75e2-48fc-918c-f72ea226b8ed/f09d2af0-3839-4690-a672-676a7bf6dd39.jpeg Blog - 10 Tips To Get Your Health Back on Track Don’t waste time by putting it off. You’ll only be doing yourself a disservice. The first couple days are always the most difficult but the most important. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/3105dc3b-114c-46e5-83eb-cb72a56d03f9/Morning+matcha+%F0%9F%8D%B5.jpeg Blog - 10 Tips To Get Your Health Back on Track Whether it’s been a week or a month, don’t expect to pick up right where you left off. Start slow & don’t put your body under too much stress. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/508d348b-c215-48b5-b810-617d97b07119/%E2%9D%A4%EF%B8%8F_%F0%9F%94%A5.jpeg Blog - 10 Tips To Get Your Health Back on Track Meal prep, start a workout program, and set yourself up for success. Think about the environments you’re most likely to step outside of your healthy habits and plan for them accordingly. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/859d6d61-4aed-4d36-85f9-b5d0df83ccc1/j+a+n.jpeg Blog - 10 Tips To Get Your Health Back on Track Alcohol inhibits judgment calls, slows metabolism, impairs sleep, dysregulates hormone production, and much more. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/f478a701-959d-4ffa-8ca4-c2d5c48dc838/suana+%F0%9F%A4%8E%F0%9F%A4%8D.jpeg Blog - 10 Tips To Get Your Health Back on Track Just two unhealthy days can completely void the benefits of five healthy days. Don’t let the weekends throw away your success. Set the tone for your entire week by beginning and ending them strong. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/2e78573f-a7ff-4e1e-9403-e1743c4538de/Vitamin+D+for+the+skin.jpeg Blog - 10 Tips To Get Your Health Back on Track Spending time outside and soaking up natural sunlight benefits mental and physical health. Add 10-minute walks after meals to improve digestion, limit snacking, and boost energy. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/ff91e1e2-d68b-4fa8-9613-b39ca95d017d/Find+serenity+in+simple+moments+of+self-care_+%F0%9F%8D%B5+%23MindfulLiving.jpeg Blog - 10 Tips To Get Your Health Back on Track Allow only real whole foods into your house. Our own homes can be a tempting environment. Make it easier on yourself by controlling what comes into your kitchen. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/6854382c-5323-4338-9b99-43d33e8bd949/lemon+water+%F0%9F%8D%8B%F0%9F%98%8B.jpeg Blog - 10 Tips To Get Your Health Back on Track Challenge yourself to drink one gallon of water per day. Typically, the more water you drink, the fewer empty calories you’ll consume. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/802ebc22-5c40-45f1-9c8a-e891fef48ae5/80efc927-9bb7-4056-baa9-aa5c6f7bc4fe.jpeg Blog - 10 Tips To Get Your Health Back on Track Try tracking calories for two weeks to better understand the serving sizes and energy content of certain foods. Knowledge and awareness around food will help you reach your goals much quicker. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/6ec991dd-751d-49b1-b7b1-d0b42bdc950b/%40giaaesthetics.jpeg Blog - 10 Tips To Get Your Health Back on Track How you speak to yourself will make a huge difference. You will never remain consistent if your why doesn’t stem from a place of love & self respect. https://www.leslievitalwellness.com/blog/your-guide-to-a-bigger-butt monthly 0.5 2024-04-01 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/18f7e116-a115-477a-a97a-e313d956565f/%F0%9F%A4%8D.jpeg Blog - Your Guide To A Bigger Butt - Shoot for three meals a day consisting of carbs, protein, and fat, and throw in an extra snack (preferably protein-packed) if needed. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/c87ef637-63b6-4694-ad44-c30a24604d6c/kylie+francis.jpeg Blog - Your Guide To A Bigger Butt - My favorite way to use failure training is on a safe exercise, like the hip thrust, one or two times per week, for added variety that leads to results without overworking my body. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/e7cc6815-9d60-40ff-943e-beb9b6636961/Why+Recovery+Days+Are+Important.jpeg Blog - Your Guide To A Bigger Butt - Pro Tip Be sure to listen to your body and how you’re feeling. Many get attached to the feeling of being sore but extended soreness indicates we’re not allowing the necessary recovery for our bodies and only works against us in the long run. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/fef84544-818d-47cc-9867-d249bcd5d649/MODEDAMOUR.jpeg Blog - Your Guide To A Bigger Butt Shoot for 2-3 glute-focused leg days per week and with proper nutrition and recovery you’re bound to see major results. https://www.leslievitalwellness.com/blog/how-alcohol-is-hindering-your-weight-loss monthly 0.5 2024-03-12 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1710246506350-BSZO374R0MXLNRCQGPCI/image-asset.jpeg Blog - How Alcohol Is Hindering Your Weight Loss - How is this possible? Alcohol is a poison to our bodies. When passing through our blood, all other metabolic processes are halted to metabolize it. Although a limited amount of alcohol can have a place in an overall balanced diet, alcohol has zero nutritional value, impairing your overall health when regularly consumed. Below are just a few ways in which alcohol is keeping you from your fitness goals. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1710247270074-WGUC46K4IRA5YZSH6MSB/image-asset.jpeg Blog - How Alcohol Is Hindering Your Weight Loss It’s been shown that alcohol consumption can slow down your metabolism by up to 50% https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/a3b6da04-135e-4e56-9566-8fdf80cc5379/_+%286%29.jpeg Blog - How Alcohol Is Hindering Your Weight Loss Regular alcohol consumption can decrease your testosterone levels, making it difficult to lose unnecessary body fat and maintain or increase muscle mass. https://www.leslievitalwellness.com/blog/why-its-difficult-to-stay-slim-after-weight-loss monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/af433578-c0c1-498a-8796-50cc1a9903c7/_+%285%29.jpeg Blog - Why It’s Difficult to Stay Slim After Weight Loss Have you successfully lost weight once or twice (or more) but can’t seem to keep it off? You’re not alone. Most of us don’t have a weight loss problem as much as a problem keeping weight off. Many people embark on a weight loss journey feeling extremely motivated, only to hit a wall of burnout or revert to old habits once the weight is off. Sustainable weight loss requires ongoing improvements to behavior, emotional regulation, activity level and much more. Let's explore four big reasons why weight tends to creep back up. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/c101296c-9934-4bac-87f5-365b60829ac8/mooood.jpeg Blog - Why It’s Difficult to Stay Slim After Weight Loss Insufficient energy intake and excessive physical activity places immense stress on your body. When your body experiences this level of stress, the last thing it wants to do is burn fat. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/05137826-45a3-4973-969a-09c80726e33f/31b81a33-6a7b-461f-98d3-881d96a250d4.jpeg Blog - Why It’s Difficult to Stay Slim After Weight Loss - Ultimately, at the end of the day, our actions and reactions are all in our control. Life will always be serving us both positive and negative stress - this is unavoidable. By improving coping strategies, we can better navigate life’s challenges without derailing our progress towards our goals. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/7963cd3c-a25c-47b2-a629-4ba7c0412ae2/c6ee5f15-002f-4c4a-8784-cef924c3f7bf.jpeg Blog - Why It’s Difficult to Stay Slim After Weight Loss Stepping away from what most would consider “balanced” to cut down on unhealthy indulgences is a great opportunity to find a new and improved equilibrium that works for you. In many cases you may find that you don’t even miss that second or third glass of wine or that slice of cake! https://www.leslievitalwellness.com/blog/your-self-discovery-ritual monthly 0.5 2024-03-02 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/5f715539-cb6f-468f-b0ea-a6f02a1f1e6c/eb9b301e-fe15-44c5-a44b-d8d2fcd50880.jpeg Blog - A Practice of Self Discovery Journaling can be 10 minutes of “you” time for a mental safe-haven and thought organization. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/846c5a5e-9b40-437c-94bc-e922064a4935/%40ssoigne.jpeg Blog - A Practice of Self Discovery In life we will never completely avoid hardships or trauma, big or small, but it is found that those who use more positive or neutral self-expression tend to lead happier and more satisfying lives than those who lean towards negative self-talk. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/07965b8e-9d34-4863-87c4-a7d141afe009/Navy+Bleu+_+navyBLEU+mood.jpeg Blog - A Practice of Self Discovery Take a moment with pen and paper to gain a deeper understanding of your inner self, emotions, why you feel certain emotions and so on. Even reflecting on the mundane daily occurrences can unveil insights and self-realizations previously hidden from us. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/d502ab75-ef59-44ce-b06d-8eeaa6a568b0/13+Powerful+Journaling+Techniques+%28And+How+To+Use+Them%29+%281%29.jpeg Blog - A Practice of Self Discovery - Go ahead & give it a try. Dedicate 10-15 minutes, 3 times per week, of getting your thoughts on paper and realize how powerful this practice can be for personal growth and overall wellbeing. https://www.leslievitalwellness.com/blog/5-tips-for-a-flat-stomach-by-summer monthly 0.5 2024-02-27 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/3b361947-31f4-4072-af90-f2cc92f45b8a/10+Foods+with+More+Protein+Than+an+Egg.jpeg Blog - 5 Tips For a Flat Stomach By Summer - Protein is not only delicious but also the most satiating macronutrient so you won’t be left feeling hungry. I love adding low-calorie high protein foods to my meals or snacks to ensure I’m feeling well-fed. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/d655960e-1cb3-4b68-9e8a-9baa75179d8b/11+Avocado+Substitutes+-+Plenty+Of+Ideas%21+_+Greedy+Gourmet.jpeg Blog - 5 Tips For a Flat Stomach By Summer - Unlike carbs or proteins, which provide 4 calories per gram, fat packs 9 calories per gram. Therefore, foods like cooking oils, nut butters, avocados, etc can quickly escalate calorie consumption, even though they can be very nutritious. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/6623eb32-c290-4f16-a385-2909e658226d/%F0%9F%96%A4.jpeg Blog - 5 Tips For a Flat Stomach By Summer - If you can’t seem to go an entire month without a drink, it may signify an unhealthy dependency or coping mechanism that could use addressing. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/0215a7d3-6b55-400a-a900-3f1703e5f99f/cooking+aesthetic.jpeg Blog - 5 Tips For a Flat Stomach By Summer - Challenge yourself to prepare healthier home-made versions of your favorite meals & take it as an opportunity to bond with a loved one or family. Another way to add some excitement is to experiment with ethnically sourced spices and sauces to try out different flavors and textures. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/13bd9df3-f67d-48ce-9875-147b3af0243b/health+veggies.jpeg Blog - 5 Tips For a Flat Stomach By Summer - Why make this harder than it needs to be? If it doesn’t support your health goals, it really shouldn’t have a place in your kitchen. https://www.leslievitalwellness.com/blog/physical-vs-emotional-hunger-how-to-tell-the-difference monthly 0.5 2024-02-23 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/e97c9d1c-f85a-4a1a-acc4-b1b244fd67eb/new.jpg Blog - Physical vs. Emotional Hunger: How To Tell The Difference - While I’m all about listening to our body’s hunger cues, it’s fascinating how long we can actually go without food. In fact, many people fast for days or even weeks for religious or spiritual purposes all the time. While most of us can hardly go two hours without putting food in our mouths (including yours truly). So are we genuinely hungry? Let’s decode what triggers our eating habits and how to handle those impulses. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/9ecb26a2-423d-482d-b668-17f4c05c6e22/What+Diet+Should+You+Go+On+Based+On+Your+Personality_.jpeg Blog - Physical vs. Emotional Hunger: How To Tell The Difference - Most of us aren’t sitting down with a well-rounded homemade meal or salad when we’re stressed. We’re reaching for those high fat, loaded with sugar processed foods for instant gratification. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/2a7b504c-69a7-42e8-a15d-1edd805e3310/WAYGOOD.jpeg Blog - Physical vs. Emotional Hunger: How To Tell The Difference - The best way to avoid compulsive eating is to have a plan. Understand the environments where you’re most likely to indulge and plan accordingly. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/4082f9e8-5c58-417c-b9a3-e675245a1dae/WAYGOOD.jpeg Blog - Physical vs. Emotional Hunger: How To Tell The Difference - So how do we ensure we’re only eating when we’re truly hungry? Check in with yourself. How are you feeling emotionally? What sounds good to you? Could you eat just about anything or are you craving a specific food? When was the last time you drank water and hydrated yourself? https://www.leslievitalwellness.com/blog/4-ways-to-speed-up-fat-loss-through-diet monthly 0.5 2024-02-17 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1708140797096-IAQ84IUOUVD3DE68R3VD/image-asset.jpeg Blog - 4 Ways To Speed Up Fat Loss Through Diet - When it comes to reaching our goals, most of us want it to happen yesterday, this is especially true with fat loss. But let's be real, lasting fat loss isn’t something we can accomplish overnight. However, there are ways to make the journey as quick and effortless as possible. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/cfdf4c00-d11c-4a45-851a-e974a6aa5616/_+%283%29.jpeg Blog - 4 Ways To Speed Up Fat Loss Through Diet - Think, real food. Protein is probably the most important macronutrient for fat loss. Not only does it aid in muscle recovery, but it will help reserve your muscle mass during a dieting phase. Additionally, protein is extremely filling so starting your meals with an adequate amount of protein (think 20-40g) means you’ll feel satisfied quicker. What about storing protein as fat? Highly inconvenient for your body. In fact, your body is already working overtime just to digest the protein. Protein has the highest thermal effect so you’ll actually burn a few more calories digesting protein compared to the other macronutrients! Although this difference isn’t large, over time, it can definitely add up. As for fruits and vegetables, we want to make sure we’re still getting filled up with vitamins, minerals, antioxidants, and the like. Also, they’re awesome low-calorie foods you can fill your plate with without overeating. This is what we call “high volume foods,” making dieting much less of a strain when you can still sit down with a full plate. So, focusing on high quality protein and plenty of fruits and vegetables will definitely help in making your dieting journey a successful one, promise! https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1708194898771-UFN638ZGR2T4BWLNF3J5/image-asset.jpeg Blog - 4 Ways To Speed Up Fat Loss Through Diet - If you’re suspecting your gut is unhappy with you, I highly recommend going to see a professional who can decode the signals. Sure, you can try methods at home like a food journal or elimination diet, but pinpointing the food causing the discomfort can be tricky. So, bottom line, prioritize foods that love you back for optimal gut health and an efficient weight loss journey. https://www.leslievitalwellness.com/blog/intimacy-amp-your-cycle monthly 0.5 2024-02-14 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/53f85c8b-0de5-4f5c-b1fb-cf518cb6fd37/happy+full+moon+in+virgo+%E2%9C%A8+release+those+unhealthy+habits+and+replace+them+with+ones+that+serve+your+highest+good+%26+health%21.jpeg Blog - Intimacy & Your Cycle As women, our cycle phases can bring about changes in mood, motivation, sleep, cravings, and yes, even our libido. In fact, our sexual desire can do a complete 180 during these times. Although everyone will have a unique experience, the ebb and flow of our hormones can play a major role in a variety of ways. So, let's explore how hormonal shifts affect our libido and in what ways we can sync our intimate moments with our cycles along the way. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/28aeedf7-9574-48f6-a826-5393f272c24c/Normalising+Sexual+Wellness.jpeg Blog - Intimacy & Your Cycle - Embrace this natural increase in sexual desire, confidence and motivation, with or without a partner. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/58c069a3-17c7-40be-bfcf-23896d48b44c/_+%282%29.jpeg Blog - Intimacy & Your Cycle - A sharp increase in the desire for intimacy is expected and it's a great time to suggest something new with your partner, explore new boundaries, or treat yourself to some self love. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/83a808ef-a3c8-4387-aa4d-1898fd229ea7/Stimulate+Your+Sex+Life+with+This+Pretty+Item.jpeg Blog - Intimacy & Your Cycle What remains consistent in all phases of your cycle is that safe sex is good sex. The most important and empowering sexual relationship you’ll have is with yourself. Don’t be afraid to communicate your sexual boundaries and likes & dislikes with your partner for your most enjoyable and comfortable sex life. https://www.leslievitalwellness.com/blog/macros-101 monthly 0.5 2024-02-11 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/e7a8e662-91da-438c-b945-d201edb0df26/Protein+and+Older+Adults_+How+Much+Do+I+Need+Every+Day_.jpg Blog - Macros 101 - Lean or fatty meats Poultry such as chicken or turkey Eggs Seafood Bone broth High quality deli meats Dairy - greek yogurt, milk or cottage cheese Jerkies Beans and lentils Tofu and tempeh Protein powders and bars https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/c8f71d5c-cfe2-4b55-bf1b-83757f879209/11+Avocado+Substitutes+-+Plenty+Of+Ideas%21+_+Greedy+Gourmet.jpg Blog - Macros 101 - Fatty meat Oils (coconut, sunflower, olive, avocado, etc) Nuts/seeds B utter/peanut butter Full fat dairy products Avocado Egg Yolks Flax seeds/oil Chia seeds https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/81f11443-2946-49bb-9f80-1efaf5f49f56/image-asset.jpg Blog - Macros 101 - Focus on eating whole, unprocessed carbs and let your body guide you in finding the perfect balance. Potatoes/sweet potatoes Non-startchy veggies Fruit Rice Quinoa Oats Couscous Sourdough/whole wheat bread https://www.leslievitalwellness.com/blog/5-ways-to-show-your-body-some-love monthly 0.5 2024-02-07 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/7e517e2f-443a-42e3-a04f-f1ed8b737a5c/Flowers.jpg Blog - 5 Ways To Show Your Body Some Love - If you learn anything from me, please let it be this: taking care of yourself should be your number one priority. Whether it’s engaging in certain activities or setting boundaries, everyday take time for one or two of these activities to fill your cup. Life can be crazy, exhausting, wonderful, draining, exciting, etc. Through the good stress and bad - check in with yourself. https://www.leslievitalwellness.com/blog/2-truths-amp-a-lie-ozempic monthly 0.5 2024-01-31 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/1706531656109-SMTM386ZFT0USXK3DEME/image-asset.jpeg Blog - 2 Truths & A Lie: Ozempic Imagine a magic pill (or injection) to easily help shed that extra weight. I’m sure you’ve heard of Ozempic. It’s become vastly popular as a game-changer in the world of weight loss. Semaglutide is the active ingredient behind Ozempic’s success. This peptide works its magic to mimic the feeling of fullness by stimulating the pancreas to produce insulin when glucose is present, such as after you eat a meal, which leads to a dramatic decrease in overall hunger and cravings. But before you get too excited, we’re here to discuss the fine print. While its true Ozempic has helped many realize major success on their weight loss journey, there’s still a lot to take into consideration before starting with Ozempic. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/66336ea2-c0e2-4304-b986-d0dd572366ce/image-asset.jpg Blog - 2 Truths & A Lie: Ozempic The reality is, we don’t have a weight loss problem as much as a keeping weight off problem. Thousands of people successfully lose weight every year, many studies show that roughly 90% of people end up back where they started, or even heavier. The roller coaster of drastic weight loss and weight gain can be discouraging, exhausting and a serious toll on the body. Ozempic can be a fantastic addition to kickstart weight loss. However, it's not a one-size-fits-all solution for keeping the pounds away. To achieve true weight loss, you have to establish healthier daily habits, improve coping mechanisms and attachments, and adjust your lifestyle. This is not some small feat and will require major changes. Although Ozempic can give you a headstart, it won’t create lasting habits for you. Practitioners can help ease you off Ozempic to avoid rapid weight rebound but the difficulty of staying on track can catch many off guard. A quick fix hardly ever works for long term success. Establishing and maintaining healthy weight loss is a journey and will look different for everyone. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/ea713d0a-f5af-4601-b385-b8c22c3a29cf/image-asset.jpg Blog - 2 Truths & A Lie: Ozempic Bottom line, establishing a healthy strength training routine, prioritizing protein and maintaining calorie intake above a healthy range are the keys to results that stick. This is much easier with the right support and coaches in your corner. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/c86186cc-2369-41ea-ab4b-a5818c66c123/image-asset.jpg Blog - 2 Truths & A Lie: Ozempic Ozempic has proved to be incredibly beneficial for many people on their weight loss journey. However, a healthy weight can only be maintained with consistent and healthy habits. Outsourcing support, making the necessary lifestyle changes and finding habits that effortlessly fit into your life will be the best approach when considering Ozempic. https://www.leslievitalwellness.com/blog/fat-loss-hacks-that-arent-counting-calories monthly 0.5 2024-01-25 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/4b46d3b6-177b-4959-bca8-2ebdc07bb032/blog.jpg Blog - Fat Loss Hacks That Aren’t Counting Calories Targeting and losing body fat is likely the most common fitness and health goal. While counting calories has proven to be successful for many, it involves a meticulous approach to restricting calories through tedious tracking to stay within a certain range. Many find calorie counting too extreme and a practice they won’t stick to for the long term. Luckily, there are a handful of way to make your fat loss journey stress-free and sustainable. https://www.leslievitalwellness.com/blog/3-health-trends-that-may-negatively-stress-a-womans-body monthly 0.5 2024-01-22 https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/eddb3474-e3c8-4184-9346-763155ea3196/IMG_7056.jpg Blog - 3 Health Trends That May Negatively Stress a Woman’s Body - While it's encouraged to prioritize health and experiment with new habits to see what suits us, it's important we listen to our bodies and what they’re trying to signal. With women’s unique hormonal fluctuations, we may experience more pronounced and sometimes adverse effects when tweaking our lifestyles. Health-related measures should never take a toll on your mental or physical well-being! Below we’ll explore three common health trends that may leave women’s bodies under unnecessary stress. https://images.squarespace-cdn.com/content/v1/6366e0a369d9695fc1024584/58c5e56d-a30d-44c2-9ac6-13e966efe06e/image-asset.jpg Blog - 3 Health Trends That May Negatively Stress a Woman’s Body - Healthy hormonal balance for women can be more intricate than in men and it's important we pay close attention to what our body is trying to tell us when implementing new health practices. What has worked for one person, may not always work for the other. 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