Are You Living A Life Of Convenience? – The Transformation Podcast – 209Read More
The 1’s & The 10’s – Transformation Show – Episode 208
Is Your Gut Leaky? – Transformation Podcast – 207
The Root of All Disease – Part 2 – Transformation Podcast – 206
The Root of All Disease Part 1 – Transformation Podcast Episode 205
29029 Reflections – Transformation Podcast Episode 204
29029 Experience – Transformation Podcast Episode 203
Training The Most Important Part Of Your Body – Episode 202
3 Characters In Your Head You Need To Know For Transformation – Episode 201
Weight Loss Won’t Get You Out Of Bed – Transformation Podcast – Episode 200
3 Words That Will Change Your Life & Guarantee A Transformation – The Transformation Podcast – 199
Top 3 Limiting Beliefs You Need to Overcome To Achieve Your Body Transformation – Transformation Podcast – 198
How to make your weekends work for your transformation – Transformation Podcast – 197
Why You Don’t Take Action To Achieve Your Transformation – Transformation Podcast – 196
Success Isn’t Linear – Transformation Podcast Episode 195
Nutrition strategies for summer Part 2 – The Transformation Podcast – Episode 194
Nutrition Strategies For Summer – The Transformation Podcast – Episode 193
The Organ of Longevity – Transformation Podcast – Episode 192
Broken Bow, Short Term Rental Update – Transformation Podcast – Episode 191
10 Ways to Rest for Productivity and Success – Transformation Podcast – Episode 190
Our Biggest Relationship Lessons So Far, Celebrating 10 Years! – Transformation Podcast – Episode 189
What is Health? – Transformation Podcast – Episode 188
Is A Change In Mindset Your Answer?
There Is One Thing That Causes Most People To Fail And Never Achieve Their Full Potential Even When They’ve Finally Found The Right Program/Strategy… Is A Change In Mindset Your Answer? Have you ever purchased or signed up for something only to cancel it hours or days later? In the business world, we …
What Is Health? – Transformation Podcast – Episode 187
That’s a pretty good question. Google it and you get about 4,160,000,000 results. It’s defined as “the state of being free from illness or injury.” If you ask me, that’s a pretty crappy definition. “Free from illness or injury.” So, if I’m not sick or hurt, I’m considered healthy? …
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What Defines Success?
I identified and shifted ONE belief many years ago that changed EVERYTHING for me when it came to consistency and what defines success with my exercise & nutrition. The Definition of Success My old beliefs sounded something like this…I have to do ALL the things and I have to do them perfectly. If I …
Going Through – Transformation Podcast – Episode 186
The Definition of Success
The definition of success can be tricky to put your finger on, that’s because succeeding requires a lot of different things… …and those things will be both different and the same depending on what story for success you’re trying to create. Huh? That’s coming off a little confusing. Let me clarify. For …
Body Transformation Lessons – Part 3
Today’s post, Body Transformation Lessons – Part 3 is the final post of my series talking about 4 body transformation lessons I learned in my 40’s. If you missed part 2, it’s linked below! Body Transformation Lessons – Part 2 STEP 4: Chill Out and Give the Universe/Life/God a Chance to Do It’s/His Part …
Body Transformation Lessons – Part 2
Today’s post, Body Transformation Lessons – Part 2, is a continuation of my last post, 4 Body Transformation Lessons I learned in my 40’s, if you missed that, check it out first then come back to this one. I closed that post posing a question to you, do you know why 95% of people fail …
Episode 185: 10 Lessons I Learned On My First Run In Over A Decade – Part 2
4 Body Transformation Lessons Learned In My 40’s – Part 1
4 Body Transformation Lessons I’ve Learned In My 40’s – Part 1 A few weeks ago, I turned 47. Naturally, there’s some reflection that comes with that… I was talking to my buddy yesterday, my longest friendship, and we were saying how amazing it is when you can say you’ve been friends with …
4 Body Transformation Lessons Learned In My 40’s – Part 1Read More
2 Keys To Weight Loss
When you’re starting your journey to lose weight there are only 2 Keys To Weight Loss that you need to include. My mentor and friend Pat Rigsby recently made an awesome post in one of the fitness business coaching FB groups that I lead with him. With a few small tweaks, it’s a perfect …
Episode 184: 10 Lessons I Learned On My First Run In Over A Decade – Part 1
Episode 183: Do You Have Low Stomach Acid?
3 Transformation Secrets – Transformation Podcast Episode 182
3 Transformation Secrets – Transformation Podcast Episode 182 3 to BE When I have the _______. Then I’ll do _______. And, I’ll be _______. Does this formula look at all familiar to you? It’s the formula that 95% of people live their lives by. I know I certainly …
3 Transformation Secrets – Transformation Podcast Episode 182Read More
Stomach Acid… The Secret to Digestive Health
Last year when I went through the Gut Thrive and 5 program that I am a certified practitioner for, I discovered something VERY eye-opening… The power of Stomach Acid… the secret to Digestive Health. I learned that I basically have ZERO stomach acid! Many people suffer for years with low stomach acid and don’t even …
Crisp and Green Wild Child Salad Recipe
Crisp and Green Wild Child Salad Recipe has been on repeat at our house for the last few months! Last fall I had a Wild Child grain bowl at Crisp and Green Edina and it became one of my favorite things to order there. Then I had a realization that I could create this salad …
Life Balance Work – Transformation Podcast Episode 181
Life Balance Work – Transformation Podcast Episode 181 Life Balance. It sounds really nice when you say it. It seems like something we should strive for. Just Google “Life Balance” and you’ll get 4,980,000,000 results. There are endless amounts of articles and videos and tools to help you achieve a …
Life Balance Work – Transformation Podcast Episode 181Read More
The Balance of Nature & Achieving Life Goals
Sunday marked the start of spring, a new season. It got me thinking about something I’ve had to talk about a lot lately, The Balance of Nature & Achieving Life Goals. Our future goals are very similar to… The Four Seasons of Life. That’s actually quite a large topic, but the context I’ve …
Spring, Renewal & Awakening
We are coming out of a physical winter – cold, darkness, & hibernation into a Spring Renewal & Awakening. Just like we physically experience winter, we also experience our own personal winters throughout our lives. Seasons when we experience challenges, low energy/mood, trauma, crisis, absence of health, questioning ourselves, and maybe even our purpose. …
Hormone Health – Part 2 – Transformation Podcast Episode 180
Hormone Health – Part 2 – Transformation Podcast Episode 180 Recently, Janell hosted a masterclass where she taught about hormones and specifically covered 5 key ones we all need to be paying attention to. She got so many requests for a replay that we decided it would be a good idea to offer it …
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REM Sleep & Sleep Supplements
I love when the clocks spring forward and we get more daylight at the end of the day, but these first few days can mess up your REM sleep… (Pro Tip: Sleep Supplements) I even made sure I went to sleep at my normal bedtime last night just after 8:00 pm (lights out by 8:30) …
Hormone Health – Part 1 – Transformation Podcast Episode 179
Hormone Health – Part 1 – Transformation Podcast Episode 179 Recently, Janell hosted a masterclass where she taught about hormones and specifically covered 5 key ones we all need to be paying attention to. She got so many requests for a replay that we decided it would be a good idea …
Hormone Health – Part 1 – Transformation Podcast Episode 179Read More
Chlorophyll & Healthy Eating
Janell and I are back from a quick vacation to celebrate her 40th birthday. While we didn’t go off the rails with our healthy eating, we certainly made some conscious choices that involved more sugar, and carbs in general than we’re used to… Gluten-free pizza, gluten-free treats & desserts, and some coffee drinks. …
Lose Weight VS. Body Transformation
Would you rather lose weight or would you rather have a full body transformation? What You Need to Know About Weight vs. Body Composition Today, I thought I’d talk a little bit about the difference between losing weight and altering your body composition… There’s an important difference. To put it most simply, …
Paleo Diet – Banana Chocolate Chip Muffins
I love to bake! It’s like therapy to me. My intention with this paleo recipe was to create a Banana Chocolate Chip Muffin recipe that tastes great, wasn’t dry, and was VERY low in sugar and I’m proud to say I NAILED IT!!! Even though I have shifted to gluten free and paleo baking …
Episode 178: Janell’s 40th Birthday
Smoothie Recipe – Mixed Berry Protein
5 Ingredient Mixed Berry Protein Smoothie This super simple 5-ingredient smoothie is one of my favorites to make anytime of year. It is packed with good nutrition and has a great blend of carbohydrates, protein, and healthy fat to stabilize your blood sugar and keep you satisfied for hours. Many ready-to-go smoothies or …
Life Begins At The End Of Your Comfort Zone – Transformation Podcast Episode 177
Life Begins At The End Of Your Comfort Zone – Transformation Podcast Episode 177 Today, we have an exciting episode of The Transformation Podcast… We’re talking all about embarking on our new adventure and how we’re stretching our comfort zone yet again. If you’ve been following along, you know Janell and I purchased …
Life Begins At The End Of Your Comfort Zone – Transformation Podcast Episode 177Read More
Online Workout Programs – Work With What You’ve Got
Online Workout Programs – Work With What You’ve Got My topic today is inspired by what one of my virtual clients said this morning during our online workout programs: “Love that you guys are showing us that we can get a kick-ass workout in a hotel room, with just the bands.” Well, thank you, Amy. …
Online Workout Programs – Work With What You’ve GotRead More
Soup Recipe – Veggie Soup
I’ve been making this veggie soup for years and it’s a soup recipe I go back to again and again. Soup is a great way to get in a lot of nutrients all at one time! There is nothing more comforting than a warm bowl of soup on a cold day. It warms you from …
Episode 176: 4 Things to Get Straight if You Want To Lose Weight
Red Wine Mocktail Recipes
The truth is, I don’t actually drink red wine (in the traditional sense) anymore, but before I get to that, and more importantly, the delicious red wine mocktail recipes, let’s talk about the purported health benefits of red wine… Red wine has been said to be good for everything from lowering your cholesterol and …
Drive Us To Drink? Mindset is Everything
Drive us to drink? Mindset is Everything. Yesterday, I announced that Janell and I purchased our first (yes, there will be more) short-term rental property, a cabin in Broken Bow, OK. By the way, if you missed it and would like to see it you can click the links below. I know most …
What Causes Estrogen Dominance?
Have you ever had one of those weeks where nothing goes as planned and you don’t get near as much done as you hoped? That was our week. I also know that what got done was exactly what needed to get done and what happened this week was exactly what was supposed to happen because …
STRESSED?!
Your “Stress Hormone” Today I want to talk about a hormone that gets a lot of attention and has gotten a “bad” reputation… CORTISOL. Cortisol is a steroid hormone and one of its main jobs in your body is to keep inflammation from getting out of control. It’s bad reputation comes from …
How to Maximize Workout Results – Part 2 – Transformation Podcast Episode 175
How to Maximize Workout Results – Part 2 – Transformation Podcast Episode 175 In par one we kicked things off talking about how you can maximize results if your goals are to lose weight, “tone up”, increase your energy or just feel better. In case you missed part one, here’s the link to have a …
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Body Transformation
Body Transformation, what exactly can you expect from us? Sometimes a new prospect will want to know what type of body transformation to expect if they come to The Transformation Club. Well, there are certainly some specifics around what we do and how we do it, along with just getting familiar with the …
Don’t Exercise to Lose Weight
That’s right, I said it, don’t exercise to lose weight, let me explain… Way back in 1997, I graduated from Cortland State with a bachelor’s degree in Physical Education with a concentration in Adult Fitness. Shortly after that, I became a certified personal trainer with the National Academy of Sports Medicine and began my fitness …
Success Planning
Each year I co-host the Best Year Blueprint workshop for our fitness entrepreneur clients, and after working with people to set the stage for making 2022 awesome, I can tell you that the ‘first domino’ to having your best year ever is… …YOU. See, I think that all too often we act …
How to Maximize Workout Results – Transformation Podcast Episode 174
How to Maximize Workout Results – Transformation Podcast Episode 174 If you want to lose weight, ”tone up”, increase your energy, or just feel better, this is a really important episode. In fact, it’s such an important episode that it’s a two-parter (Part 2 comes out next week) We’re uncovering the secret of how to …
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Feeling Stuck In Life
Feeling stuck? Feeling stuck in career? OR worst, Feeling Stuck in Life? Let’s talk about Goals! Yesterday, I shared really simple and effective goal PLANNING ideas. As I was leading into the topic I said… I’ve never met a really, really successful person who didn’t set goals. Furthermore, each of them stresses the importance of …
SMART Goals – Goal Planning Template
Use this SMART Goals Planning Template to help achieve your future goals, a few goal planning tips before we dive in: Describe It In Detail: As in describe how you’ll feel. You can use the SMART Goals framework below. But, I also recommend you give it some “color” – meaning, really paint the picture of …
How To Overcome Fear – Transformation Podcast Episode 173
How To Overcome Fear – Transformation Podcast Episode 173 Ever let fear, worry or anxiety get in your way? Don’t worry, you’re normal. 😉 There’s a quote that I love by George Addair: “Everything you’ve ever wanted is sitting on the other side of fear.” Whether you’re afraid to join a fitness program …
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Knowing Doing Gap, Why You KNOW Better But Don’t Do Better – Transformation Podcast Episode 172
Knowing Doing Gap, Why You KNOW Better But Don’t Do Better – Transformation Podcast Episode 172 Oh, if I had a dollar for every time someone said to me, “I know what to eat, I just don’t do it”… … well, I’d have a lot of dollars. The funny thing is nobody …
Episode 171: The Self-Nurtured Teacher w-Jill Loesch
Episode 170: Janell is Climbing a Mountain… 13 Times!
Episode 169: How To Get Back To Working Out & Healthy Living
Chocolate Peppermint Protein Shake
I started making this chocolate peppermint protein shake in the winter of 2017. Our house was on the market at the time and my stress levels were high. I would wake up each morning with what I refer to as a nervous tummy. I knew I needed to eat breakfast and I just didn’t …
Episode 168: Planning to Become the Best You in 2022
Healthy Hot Chocolate
I absolutely LOVE to enjoy hot chocolate on a cold winter evening, under a blanket, with the fireplace on. I actually stopped drinking hot chocolate for many years because there wasn’t a healthy alternative that I liked. Before I paid attention to my sugar intake, gluten, and dairy I drank my fair share of …
Episode 167: Are False Beliefs Keeping You From Real Solutions?
Cranberry Red Wine Mocktail
This Cranberry Red Wine Mocktail is a favorite drink of ours as well as many of the people we work with! ALL THE BENEFITS of red wine without the hangover… That sounds pretty good, right? The star ingredient in this mocktail is ResVante. It’s the ultimate trans-resveratrol supplement on the market. Trans-resveratrol is the …
Episode 166: Change Your Perception to Change Your Results
Episode 165: Q&A
Episode 164: Powerful Questions for the Holiday Season
Gifts for the Non-Toxic Friend or Family Member
As more and more people are focusing on and improving their health, I decided to put together some great safer, cleaner, and non-toxic gifts for this year! Let’s get started! Here’s my list of Gifts for the Non-Toxic Friend or Family Member. Non-Toxic Gifts for Personal Care & Beauty Eniva Rejuvenate Lotion – this …
Gifts for the Hygge Lover
Hygge (pronounced hue-guh) is a Danish and Norwegian word for a mood of coziness and comfortable conviviality with feelings of wellness and contentment. Think ALL things cozy, comfortable, and warm that promote well being. I have been practicing hygge before I even knew it was a thing. If you love all things warm and …
Gifts for the Fitness Enthusiast
If you are a fitness enthusiast or you have one in your life, this is the ultimate guide for you! From equipment to the best workout clothes to how to keep your skin from breaking out from sweat, we’ve got you covered with this list of Gifts for the Fitness Enthusiast!!! Let’s start with …
Gifts for the Cooking Enthusiast & Entertainer
Here are some of my favorites for the cook in your life or the person who loves to host gatherings. If you don’t love to cook, you may want to invest in some of the items below as having the right tools and using high-quality spices in your ingredients can make all the difference in …
Gifts for the Self Care Queen
We all deserve to care for ourselves in ways that feel good!!! As we approach winter, we have the opportunity to slow down, take some time to ourselves, and practice self-care. Here’s my list of favorite Gifts for the Self Care Queen: Journal – Why not start with a tool to not only track your …
How to Beat Dry Winter Skin
It’s already starting. Have you noticed it? Dry, red, and maybe itchy winter skin. I have definitely noticed it a little bit myself. In the past I have suffered from horribly dry skin as well as had nasty flares with what I know is a form of eczema. I know firsthand how challenging skin issues can …
Grain Free Lasagna
Lasagna was one of my favorite foods growing up! Really I love anything Italian…spaghetti, pizza, lasagna, etc. There was nothing more comforting than my Mom pulling out a bubbling pan of lasagna. When I made the shift to eating 100% gluten free, and mostly grain and dairy free, I let go of making one of …
Episode 163: How to Lose Those Last 5-10 Pounds
Episode 162: Natural Remedies to Fight Colds and Flus
Episode 161: Healthy Relationship w/Sugar – Part 2
Pumpkin Pie Smoothie
Do you like switching up your smoothies, or do you make the same thing all the time? I definitely tend to make the same protein smoothie for breakfast over and over, so every so often I like to switch it up. For a pumpkin lover like me, this pumpkin pie smoothie is the perfect …
Episode 160: Healthy Relationship w/Sugar – Part 1
Episode 159: The P-P Loop
Episode 158: You Don’t Lose Weight And Then Get Healthy…
Fall Harvest Salad with Apple Cider Vinaigrette
I absolutely LOVE massaged kale salads and this one is bursting with all the flavors of fall. When you massage raw kale, it helps to break down the fibers in order for you to more easily digest it. It’s my absolute favorite way to eat kale… and this is also a great way to …
8 Grounding & Nourishing Foods for Fall
We live in a world where we can purchase almost any fruit or vegetable at any time of year because they can be shipped from all over the world. While this is convenient, it isn’t necessarily a good thing. We are meant to eat foods that are in season. Eating in season helps to regulate …
Spaghetti Squash Pizza Casserole
Is there anything better than a casserole or pizza as the weather shifts and the leaves are falling? This recipe has been a favorite in our house for YEARS!!! This was adapted from PaleOMG’s Pizza Spaghetti Pie (who doesn’t love pizza and pasta?!) … but from making it so many times, I created my own version …
Episode 157: The Joi is in the Journey – An Interview w/Holly Rigsby
Episode 156: Who Are You BEING?
Episode 155: You’re a Meaning-Making Machine
Episode 154: Janell’s 600 Mile Journey
Episode 153: HELP! My Workout Isn’t Working…
Episode 152: 3C’s to a Comeback
Episode 151: 3 Lessons from Justin’s Back “Injury”
10 Gluten Free End of Summer Recipes
When I looked at the calendar last night I couldn’t believe that we are already into the last full week of August! WOW…just like every summer this one has flown by! I always say that August is like the Sunday of summer. The good news is we still have a month until the official start …
Episode 150: Routine Sets You Free
Episode 149: Fear As Your Ally
Episode 148: Whip Cream on Poop
Episode 147: Happiness Is An Inside Job
Episode 146: Decide Your Destiny
Episode 145: Inaction vs In Action
Episode 144: I Don’t Have Time For That
Episode 143: A New Way to Think About Transformation
Band Attached Split Squats and Lunges
Lunges can be a tricky exercise & sometimes hard on the knees especially when they are not done properly. Most people think that lunges work their quads (top of your thighs), when in reality lunges are a glute exercise (butt). When you learn to do lunges & split squats properly you can strengthen your …
Episode 142: Making Gainz for the Long-Term
Episode 141: Stopping Self-Sabotage
Episode 140: You are the CEO of Your Life
Episode 139: Procrastination & Perfectionism: A Production-Paralyzing Pair
Episode 138: Motch Across America
Band Attached Rows
Rows are an underrated exercise. A lot of training programs are unbalanced especially when it comes to the upper body. Everyone always wants to do push-ups, presses, raises, etc. They work the chest, shoulders, and triceps and never focus on the stabilizer muscles of the back. This can cause issues in a person’s posture as …
Episode 137: The Only Wrong Decision is Indecision
Band Assisted Push-Ups
Band-assisted push-ups. We love this exercise to build up your core and upper body strength to perform bodyweight push-ups. It is wonderful for beginners or the person who is looking to be able to do their first push-up. This is a much BETTER option to build strength both in your core and your upper body …
Episode 136: Reiki Transformation w/Holly Busse
Episode 135: Overcoming Overwhelm
Band Assisted Core Hold
BAND ATTACHED CORE HOLDS NO SIT-UPS REQUIRED Did you know you can have a rock-solid core without ever doing a single sit-up??? Sit-ups are actually NOT the most effective way to strengthen your core. They also wreak havoc on your spine and your neck. We love these core holds. They are an exercise that anyone …
Episode 134: Strong Women Lift Each Other Up: And Interview with Author Molly Galbraith
Episode 133: Guardrails Make It Easier
7 Healthier Breakfast Casserole Recipes
Let’s talk about breakfast… it’s important that you start your day off with supportive nutrition to avoid excessive nighttime eating. When you don’t eat enough at the beginning of your day, you will want to eat from the time you get home until the time you go to bed. Another big reason why the …
Episode 132: Free Days – The Secret to Greater Results
Episode 131: Why You Can’t Stick to Your Nutrition & Exercise Program
Episode 130: Let It Go To Get It
Easter 2022, 10 Gluten Free Recipes the Whole Family Will Love
When you have a family gathering it can sometimes be challenging to serve food that everyone will love and also supports a healthy lifestyle. There are LOTS of options that are both delicious and healthy, it doesn’t have to be one or the other! Let’s dive into Easter 2022, 10 Gluten Free Recipes the Whole …
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Episode 129: The Lily Pads to Your Dreams
Episode 128: Heart Rate Based Training – The Good, The Bad, and The Very Ugly
St. Patrick’s Day – McDonalds Shamrock Shake – Healthier!
In honor of St. Patrick’s Day tomorrow, we wanted to share our version of the McDonald’s Shamrock Shake recipe! I’m pretty sure that McDonald’s Shamrock Shakes have been available for weeks. Have you ever taken a look at the nutrition facts for one of those shakes? It’s actually quite ALARMING!!! Here is just a few …
St. Patrick’s Day – McDonalds Shamrock Shake – Healthier!Read More
Episode 127: The Not-So-Basic Fundamentals of Nutrition
Episode 126: I’ll Be Happy When…
Episode 125: Ask The Trauma Therapist
Baked Salmon Cakes
To be honest, I really don’t LOVE salmon. When I first started eating it, I didn’t like it at all. So why do I eat it at least once a week if not twice? Because it is VERY nutrient-dense and has AMAZING health benefits!!! Over the years, I have found ways to cook salmon …
Episode 124: Happy Transformation Day!
Episode 123: Self-Care: It’s Not What You Think
January Favorites
The first month of 2021 is over and I’m not sad about it because that means we are closer to spring here in MN! Even though I love warmer weather, I do appreciate this time to slow down, stay inside, cozy up, and turn inward a bit. Here are my January Favorites and what …
Episode 122: What To Do When It Isn’t Working – Part 2
Chocolate Blueberry Protein Smoothie
Protein smoothies are quick, easy, and a great way to get in a lot of nutrition all at one time. I have had so much practice on what to put in protein smoothies, with different combinations that I have perfected getting in all the nutrients without sacrificing taste! This is one of my go-to smoothies …
Episode 121: What To Do When It’s Not Working – Part 1
Fundamentals of a Healthy Body & Mind
When it comes to having a healthy body and a healthy mind, you don’t need to do the lastest “diet,” fad workout, or go to a silent meditation retreat for a week. You do need to adopt a few fundamental behaviors and habits and do them consistently. Below are 3 fundamental behaviors in the …
Massaged Kale Salad
I have been OBSESSED with this salad for well over a year now! We eat this salad at least once a week, and sometimes more. It goes great with our gluten free pizza on Saturday nights. I’m kind of picky when it comes to salad greens. I prefer arugula or kale over spinach or …
Episode 120: Why The Gym Didn’t Work For You
10 Best Healthy Meal Prep Recipes
When you hear the term meal prep, what thoughts start to come into your mind? I don’t have time for that. I hate cooking. I’ve tried that in the past and it didn’t work. I don’t like eating the same thing every day. It’s too much work. I’m not good at cooking or meal …
Episode 119: 4 Reasons NOT To Do A Weight Loss Challenge
6 Simple Ways to Detox Daily
Our bodies need to detox on a daily basis for us to look, feel, and perform at our best. While it can be helpful to choose a time period where you focus more on detoxification, there are simple things that you can do each day to support your body’s natural detoxification pathways. Why Is …
30 Healthy Recipes For A Reset
It’s the start of a new year and we just wrapped up the holiday season. This is the time of year when a lot of people need and want to focus on their nutrition. It’s pretty common for people to want to do a reset right now. Nutritional resets can be helpful from time …
Episode 118: The Fundamentals
You Don’t Need Motivation
It’s the beginning of the new year and energy is HIGH! People are ready to recommit to good habits, let go of what’s no longer serving them, and create transformations that allow them to show up as the BEST version of themselves. The reality is you can only ride this new year’s energy for …
December Favorites
Happy New Year!!! We made it to the first day of 2021! I feel like there needs to be balloons and streamers for that simple fact. My 2021 is off to a great start! We did a virtual workout in our private member’s group this morning and then Badger and I went for a …
Episode 117: New Decisions for the New Year
Healthy Holiday Appetizers
Happy almost New Year! We’re ready to welcome 2021 and I’m excited to see what the next year brings. Today I have gathered some of my favorite appetizer recipes for you. These are great for any gathering or simply a night in at home! Justin and I will definitely be making an EPIC charcuterie …
Episode 116: Working OUT vs. Working IN
Episode 115: The Triangles – Ordinary Approach vs Successful Approach To Life
Benefits of Vitamin D
If I had to ONLY select one supplement to take throughout the year, it would be Vitamin D3. Now, I would prefer to take more than one supplement because let’s be honest, they are all amazing for their own purposes, but I hope that stresses the importance of Vitamin D specifically. If you are …
Episode 114: Mailing It In For The Holidays
November Favorites
Here we are in the final month of 2020. Instead of waiting for the turn of the calendar and 2021, I would encourage you to make a decision that this final month of 2020 will be filled with gratitude, kindness, and joy! Make the decision to show up for yourself and to make progress …
Episode 113: 4 Stages of Mindset
Yoga For Relaxation
One of the most profound benefits of yoga is the relaxation that it brings to the body. It moves us from our sympathetic (fight, flight, or freeze) nervous system to our parasympathetic (rest, digest, or heal) nervous system. When we spend too much time in fight and flight, it can cause hormone imbalance, digestive …
Episode 112: Say It With Gratitude
16 Healthy Holiday Alternatives
The holiday season is approaching fast. However you may be celebrating this year, I wanted to give you some great recipes that you can make over the next couple of weeks. I know this time of year can be challenging to stick to a supportive nutrition plan. Trust me though; you CAN still enjoy …
Episode 111: Thriving Through The Holidays
Fall Breakfast Hash
Happy November! Winter may be on its way here, but we’re still embracing all things fall. This Fall Breakfast Hash is great to use seasonal produce. You also don’t need to only have it for breakfast… it’s so good we have eaten it for lunch and dinner! It’s great for any meal. We’ve been …
Episode 110: When Your Preferences Are The Problem And What You Can Do
How to Thrive This Holiday Season
Let’s face it: it can be more challenging to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks… from treats to small gatherings and then our own traditional family favorites. When you add in a busy schedule filled with shopping and get-togethers that …
October Favorites
Happy November and welcome to the month of gratitude! Gratitude is something I choose to focus on each day and each year in November we do a gratitude challenge with our community. You can join us HERE in our private Facebook group. Writing down and sharing something you are grateful for each day …
Episode 109: There’s Always Something Good
Immune Boosting Foods & Recipes
Food is health care. Now more ever, we need to be focused on supporting our immune systems. Did you know there are foods we can eat that can actually support our immune system & promote our health? Add the 10 foods below into your supportive nutrition plan as much as possible, it could be …
Episode 108: Interview with Dave “The Band Man” Schmitz
Fruit & Fructose
Most of us love fruit, but does that mean we should enjoy it all the time? Is there a difference between fruit sugar (fructose) and the other types like sucrose? And does our body see them as the same? Fruits contain a mix of carbohydrate types, such as simple sugars, starches, soluble and insoluble …
Episode 107: The Dark Side of Weighing Yourself
Today’s episode is definitely one that anybody who has ever struggled with weight loss or their “relationship” with the scale needs to listen to. Janell hasn’t weighed herself in years. Well, she recently stepped on the scale to get a precise weight to put on the paperwork that she needed to submit with a hormone …
Healthy Kid-Friendly Halloween Recipes & Tips
Halloween is right around the corner! This fun holiday can be an opportunity for you to educate your kids about what sugar does to their bodies and why it isn’t so great for them. It may not always be an easy task, but we have lots of fun tips and tricks for more mindful …
Healthier Pumpkin Spice Latte – Two Ways
I love a delicious latte, but I don’t love how lattes from most coffee places leave me feeling. For me, making a homemade latte not only saves money, but it also saves calories and a sugar crash later in the day! Did you know a pumpkin spice latte from Starbucks can have up to 50 …
Is More Cardio the Solution for Weight Loss
Cardio exercise is any exercise that raises your heart rate. Now, traditionally, when we think of cardio exercise we think of riding a bike, going for a run, or going on an elliptical machine. General recommendations are low to moderate intensity (in the “fat burning zone”) for sustained periods of time (typically 20 – …
Episode 106: RISE An Interview with John Bair
Healthy Pumpkin Recipes for Fall
I’ll start by saying that I love all things pumpkin. Not just pumpkin spice, ALL things pumpkin. I have fond memories growing up and my Mom making a huge pan of pumpkin bars with cream cheese frosting. Pumpkin bars are still one of my favorite desserts, but my body does not do well with …
Episode 105: Changing This ONE Word Will Transform Your Entire Life
12 Healthy Squash Recipes
It’s my FAVORITE time of year…squash season! When I was changing the types of food I ate, I discovered that there are MANY different kinds of squash. And to my delight, they are so delicious!!! I thought to myself, where have you been all my life squash?! Today I want to highlight some popular …
September Favorites
This week I found myself asking, “how did we get here?” And by that I mean, October!!! And yet here we are in one of my favorite months of the year. I’m here for ALL THE FALL THINGS! Here are all my September favorites and what I’ve been into lately… The Transformation Journal The …
Episode 104: A Better Approach to Achieving Transformation
Why It’s Important To Cool Down After Exercise
Don’t skip your cool down! Too many people bolt at the end of their workout because they think the important work is done. We disagree. Cooling down after your workout is definitely important. According to the National Academy of Sports Medicine (N.A.S.M.), a cool-down provides the body with a smooth transition from exercise back …
What Is Your Identity
What is your identity? Let me ask you a question… Did you smoke this morning? Now, that might seem like an odd question coming from me, and, if you’re reading this, the likely answer is no. So, why did I ask? Well, if you’re not a smoker the answer was NO. And if you …
Episode 103: The Truth About Self-Integrity
The Relationship Between Food And Mood
You have likely heard the words, “You are what you eat.” But you also feel what you eat, is it possible then, to improve your mood with food? Research has shown there is in fact a relationship between food and mood. The food you consume has a profound impact on your overall health, including mood, …
Working Out With Injuries
Should you work out when you’re dealing with an injury? Or should you take time off? This is a topic we get asked about quite a lot. The short answer is…if there are things you can still do without aggravating the injury then, YES! You should definitely still work out. For example, if you …
Episode 102: What Matters Becomes Matter
10 Healthy Taco Tuesday Recipes
Taco Tuesday is one of the simplest and tastiest meals for families to cook together. Here are some of our favorite recipes that will make this day special. It doesn’t need to be Tuesday to make tacos! In my opinion, any day is a good day for tacos or Mexican food. I recently saw a …
10 Apple Recipes for Fall
Nothing says fall like a trip to the apple orchard! The smell of apples cooking with sweet cinnamon is absolutely delightful. Apples are so versatile and can be used in salads, for cooking, in desserts, and eaten right out of your hand. When you are buying apples you want to opt for organic because …
Episode 101: Identity
What Does It Really Mean to Go Gluten Free
Have you thought about eating a gluten-free diet? If so, you are not alone. Many Americans are reducing and/or completely eliminating gluten in their diets. As eating a gluten-free diet becomes more and more popular, you may be wondering if it is right for you. Some are doing so because they have a confirmed …
Episode 100: Interview with Pat & Holly Rigsby
August Favorites
September is here and with it has come cooler temperatures. I’m not sure I am ready for fall but I am embracing all the things I love about this season because it’s here! Here’s what I’ve been into lately… I’ve Still Been Reading… I’ve still been reading a lot and what I read in …
Episode 99: Gratitude
Progress Not Perfection
Progress Not Perfection has become my personal mantra. We have dedicated two podcasts to this very topic episode 11 and episode 98. Both are definitely worth listening to! This concept is near and dear to me because I am a recovering perfectionist. I used to spend my life focused on unattainable ideals. I thought …
Benefits of Resistance Training
Resistance training. We could write an entire book on this one subject. In fact, you can find shelves full of books at Barnes & Noble that argue their referenced approach to resistance training as the end-all-be-all method. The truth is, they’re all effective and incorporating each of them at different points in your training …
Episode 98: Progress not Perfection
Yoga Poses for a Healthy Low Back
Many people will experience a sensitive low back or pain in their low back at some point during their life. Unfortunately, low back pain can be chronic and decrease someone’s quality of life quite a bit. Often low back pain stems from tight hips, tight hamstrings, and a weak core. Yoga can offer relief …
Managing Your Minimums
This topic is so important and has helped SO MANY people, myself included that it is a chapter in our book “The Transformation Book” and is episode 28 on our podcast The Transformation Show. You can CLICK HERE to go listen to the podcast. Managing your minimums narrows your focus, helps you identify what …
Episode 97: Motivation is a Myth
Healthy Back-To-School Lunches and Recipes
It’s a beautiful week here and Labor Day weekend is coming up fast! School looks a little bit different here this year. If they haven’t already, kids all around the US will be going back to school soon. Whether kids are going back virtually or in-person, summer is winding down and everyone will be …
Episode 96: Locking in Good Habits
Yoga Poses for Insomnia
Unfortunately, insomnia is a common sleep problem for adults. The National Institutes of Health estimates that roughly 30% of the population experiences sleep disruption. Insomnia not only affects how you look, feel, and perform on a daily basis but over time chronic insomnia can lead to serious medical conditions. Insomnia can be categorized as …
10 Healthy Zucchini Recipes for National Zucchini Day
National Zucchini Day is tomorrow, August 8th! I know, zucchini has its own day. This time of year, zucchini is plentiful at farmer’s markets and in people’s gardens. Zucchini is so versatile, can help us lose weight, and also contains many nutrients to benefit our health. I personally love zucchini because it is easy …
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Episode 95: Outer Order, Inner Calm
Episode 94: Big T, Little T – Trauma Talk with Julie Stender
Chicken Blueberry and Beet Salad
This chicken blueberry and beet salad is perfect for lunch or dinner and filled with fresh fruit and vegetables. It’s gluten free, grain free, dairy free and dressed lightly! I could eat this salad EVERYDAY…it is that good!!! This chicken blueberry and beet salad was inspired by a recipe in “Meals Made Simple” by …
July Favorites
It’s August and a beautiful sunny day so far here in Minnesota. Badger I went out for a 4 mile walk this morning and it was gorgeous!!! Here is what I have been into lately during the month of July… I’ve Been Reading I’ve been reading like crazy! I have always loved to read …
Episode 93: Stress Management
Benefits of Foam Rolling & Self-Myofascial Release
Adding foam rolling to your fitness routine will help you relieve muscle tightness, soreness, and inflammation. It can also increase your range of motion, flexibility, and mobility. What Is Foam Rolling? Foam rolling is a self-myofascial release (SMR) technique. Think of it as self-massage. It’s an effective tool to add to your warm-up or …
Episode 92: 2 States of Being
Grain Free Banana Chocolate Chip Pancakes
At our house, we call these Mom’s banana chocolate chip pancakes. And when she comes to visit, we request that she makes them because it always tastes better when Mom makes it! I really do have to give credit to my Mom for this recipe. We wanted a recipe that made 1-2 servings for …
Episode 91: Training vs Exercise
Episode 90: Mindset and Money Consciousness w/ Michelle Cooper
Personal Care Swaps to Improve Your Health
My journey with changing my personal care products started after I had already changed the way I was eating. After I made that shift, I then started to question other things in my life. I was on a health journey and I quickly realized that the personal care products I had been using were …
Episode 89: 7 Foundational Nutrition Habits
5 Healthy Strawberry Dessert Recipes
Strawberries are just starting to come into season. I have fond memories of my Grandmother’s strawberry patch when I was growing up and eating strawberry shortcake made with strawberries picked fresh that day. It was the BEST!!! Now when I make strawberry shortcake it looks a little different, but it still tastes wonderful. It …
June Favorites
Here we are, 6 months into 2020. I saw something on social media this week that said, “physically I’m in July and emotionally I’m still processing February.” I can relate to that and maybe you can too. With all that has happened so far this year and the fact that we are still in …
Episode 88: The Power of Decision
Episode 87: A Conversation About Racial Inequality w Jill Slipper Scholtz
Summer Series Kickoff
10 Recipes To Eat More Veggies
We have been doing a 30-day veggie challenge with our members at The Transformation Club. Even though we all know that eating more vegetables is good for us, we don’t always do it. That means we need to find easy ways to prepare vegetables and make them taste great!!! Vegetables are the category of …
Episode 85: What You Need to Understand About Stress
Episode 84: The Problem Isn’t The Problem
6 Gluten Free Recipes with Summer Blueberries
Last year, a good friend of mine picked up a 5 lb. box of organic blueberries for me from Little Hill Berry Farm in Northfield, MN. Each year I get this HUGE box of glorious blueberries and freeze most of them to have for smoothies or recipes throughout the year. These are seriously the BEST …
Episode 83: Be the Change You Wish to See in the World
Episode 82: 4 Blessings of Failure
10 Healthy Memorial Day Recipes
Memorial Day is here and even though that isn’t the “official” start to summer, in my mind it is! I want to share some of my favorite recipes to make for a summer holiday weekend. You CAN eat healthy and enjoy delicious food. I chose recipes for you that are full of protein, veggies, …
Episode 81: The Quality of Your Story is the Quality of Your Life
8 Healthy Summer Salad Recipes
Summer weather is finally here and I hope you are just as excited as I am – eating all the fresh produce, making salads pretty much every day AND enjoying some ice cream here and there! Speaking of warmer weather and higher temperatures, today I want to share with you some of my favorite …
Episode 80: The Comparison Trap
Episode 79: Health vs Wealth and Be the Leader
April Favorites
Today I want to share with you some of my favorites from April. As we navigate this unique time, I have found that focusing on things I am grateful for and what I do have control over has been helpful. I take each day as it comes and plant seeds of joy throughout the …
Healthy Sunday Brunch Recipes
At our house, Sunday morning is special because it’s the only day that Justin and I eat breakfast together. I usually make some kind of grain-free pancakes, or when we are actively doing a detox Sunday breakfast is focused on protein and veggies. Healthy Sunday Brunch Recipes for Mother’s Day Below are some of …
Episode 78: Gut Health & Immunity
24 Thoughtful Gifts for Mother’s Day
Mother’s Day is just a few weeks away!!! While I don’t have children, I am a Mom to a four-legged fur baby. Today I wanted to give you some gift ideas for yourself or a Mom in your life, as well as some recipes for Mother’s Day Brunch. These are some of my favorite …
DIY Non-Toxic Hand Soap
Did you know you can make non-toxic hand soap at home very inexpensively? Before I get to my easy recipe to make your own hand soap, here are some toxic chemicals commonly found in hand soap that you want to avoid: Fragrances Most hand soaps contain some kind of fragrance. First, you don’t really …
Episode 77: Get To Know Us a Little Better
Episode 76: GrayTonic – Interview with Kari Schwear
Episode 75: Embrace the Suck
Spring Cleaning: How to Clean, Organize, and Restock Your Kitchen
Are you ready for some Spring cleaning?! This is a perfect opportunity to clean out your kitchen and restock it with things that support your immune system and living a healthy lifestyle. If you’re like me, your pantry, refrigerator, and freezer can easily become overwhelming and stocked with things that we don’t remember buying, …
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March Favorites
Happy Saturday!!! Even though we are navigating a unique season, I still feel as though there is gratitude and joy in each day if we look for it. The sun shining this morning on my walk was enough to allow me to feel gratitude for nature and the ability to move my body. As …
Episode 74: Resistance vs Acceptance
10 Healthy Weekend Baking Recipes
Is it Friday??? After spending almost two weeks in quarantine, knowing what day of the week it is right now can be a challenge. One of the things helping me is our virtual morning workouts with our members at The Transformation Club. So, what are you going to do this weekend? My plan is …
Episode 73: Not Just Another Corona Conversation
Episode 72: Simplifying Nutrition
Episode 71: Gamification of Fitness
3 Spring Break Travel Workouts
It’s almost Spring Break here in Minnesota, so we thought we’d share three workouts that travel well. This is an easy time of year to fall off your exercise routine while you travel. Maybe your hotel doesn’t have a gym, or maybe you’re stuck at home in a snow storm. Whatever the case, …
Episode 70: Are You Interested, or Are You Committed?
6 Grain Free Birthday Recipes
I’m a cupcake kind of gal : ) My birthday is tomorrow and I’m going to eat at least one cupcake this week! I remember when growing up, my Aunt always made me a birthday cake. She made it from scratch and decorated it and everything! It was one of my favorite parts of …
Supplement Seminar with Andrew Baechler, CEO of Eniva Health (Part 2)
Legs Up The Wall Sequence
Legs up the wall is a restorative yoga pose that is accessible to most people. It can be held for a few minutes or up to 15 minutes. This pose allows the mind and body to relax relieving stress and tension. The benefits of this supported inversion include: Relaxation. Because the body is supported …
Supplement Seminar with Andrew Baechler, CEO of Eniva Health (Part 1)
Sun Salutation Sequence
Sun Salutations are at the heart of any yoga practice. They can be done at any time throughout the day and are most commonly performed in the morning. A few sun salutations per day can make a difference in how you look, feel, and perform. Here are some benefits to practicing sun salutations… …
7 Minute Chair Yoga for Work or Limited Mobility
Chair yoga is wonderful to practice at the office or for people who have limited mobility. Using a chair to perform gentle movements and stretches makes yoga accessible to the majority of people. This chair sequence provides you with the same benefits that performing yoga on a mat would. Benefits of Chair Yoga Reduces …
10 Minute Yoga for Beginners
If you are new to yoga, this yoga for beginners sequence is the perfect gentle practice to begin with. This 10-minute practice moves the spine in each direction and incorporates basic yoga postures such as: cat/cow, downward dog, and childs pose. Benefits of Yoga Benefits of a yoga practice include and are not limited …
Episode 67: Enroll Your Reticular Activating System to Transform Your Life
Episode 66: Intermittent Fasting
Episode 65: Legendary Life
3 Keys to a Healthy Heart
Did you know February is Heart Health Month? With January quickly coming to an end, I want to share my 3 Keys to a Healthy Heart. According to the CDC, heart disease is the number one killer in America. In fact, more women die from heart disease than all forms of cancer combined! And men …
Episode 64: Get Outside of Your Identity Box
Episode 63: Weight Loss 2.0
Episode 61: Choosing the Right Workout Program Based on Your Budget, Goals, and Personality
Workout program selection can feel tough, in this episode learn what questions to ask as you begin your body transformation journey.
Episode 61: Choosing the Right Workout Program Based on Your Budget, Goals, and PersonalityRead More
Whey Protein Powder
This is the Cleanest Protein I’ve Come Across! You’re likely very familiar with the importance of eating high-quality protein to build and maintain a strong and healthy body. In case you need a refresher, ideal whole-food proteins include grass-fed beef, free-range chicken and eggs, wild-caught salmon, and other unprocessed, good-sourced meats, poultry, and fish. …
Vibe Whole Body Nutrition
A State-Of-The-Art, All-In-One Liquid Nutraceutical Backed by Over 20 Scientific Studies¹ and PROVEN to Support Healthy DNA² – The Foundation of Life. Introducing Vibe. Doctor Formulated & Clinically Tested Whole Body Nutrition I cannot stress enough the importance of consuming a high-quality multivitamin everyday, and in all of my years of taking supplements, I …
ATP-Pro
Your New Secret Weapon for Increased Energy and Sustained Performance Have you ever wished you had more energy to be more active…or even just to get through your busy day? If you answered, “YES!” then you’re in the same boat as most of my clients… Your body is an energy burning machine. Whether …
Cholesterol Health
From Thanksgiving to New Years Day calendars get packed with company parties, holiday get-togethers, and just a lot of nights eating out while shopping. My advice if you’re watching your weight or are concerned about your health is to bring along a couple of Cholesterol Health packets – regardless of your cholesterol levels.* I …
Natural Sleep
STOP Counting Sheep and Start Sleeping Soundly… Are you one of the tens of millions of Americans who problems sleeping throughout the night? Lack of sleep seems to be an epidemic. Numerous studies report at least ⅓ of Americans don’t get enough sleep, and it’s not just because they’re staying up watching Jimmy Fallon or …
Digest-EZ®
“You Are What You ________.” Most people would probably say “eat”, especially if you’re reading a health and fitness based newsletter. Of course, you could also say “read,” “study,” or, one of my favorites, “think.” But, “eat” is indeed the direction I’m going with this. HOWEVER… “You are what you eat” is an …
Vitamin D
It’s that time of year again—a time of cool breezes, snow activities, and holiday preparation. Winter can be an exciting time… Unless you suffer from Seasonal Affective Disorder (SAD). If you struggle with winter depression, this time of year is not filled with joy and anticipation. Instead, you probably feel like hiding under the covers …
Probiotics
You Are More Bug Than Human It’s true… You and I are more bug than human. Research has shown the body is actually composed of more bacteria than human cells! Actually, it’s not so gross, and quite important. Collectively, these trillions of bacteria are called the microbiome. Most of those bacteria reside in our …
ResVante
“When I drink red wine, I drink 300 glasses at a time!” Are you a wine lover? I don’t actually drink wine (in the traditional sense) anymore. Before I get to that, let’s talk about the purported health benefits of red wine. Red wine has been said to be good for everything from …
Vascular Advantage
Use Every Advantage You Can Vascular Advantage is a specialized formulation that supports nitric oxide production, vascular integrity, lean muscle mass development, and enhanced performance.* What Is Nitric Oxide Nitric oxide is actually a molecule critical for all functions in the human body. More than 60,000 studies have been done on nitric oxide over …
Chlorophyll+
GO GREEN! Your mom was always on your case to “eat your greens,” and she was right! It turns out that the power of plant foods comes from their characteristic hues, and greens are in a class of their own. Why are Verdant Veggies so Important? It turns out that it’s all in the …
UltraSHOT – Natural Energy
Finally! An All-Natural Energy Drink That’s Actually “GOOD FOR YOU!” Energy drinks are a real concern for me… I used to be addicted to some pretty terrible-for-you ones. My favorite drink of choice was Sugar-Free ROCKSTAR, and YES, besides the fact that it packed one hell of a *punch*, I also chose that one …
Omega-3 Efacor
Fish oil is probably one of the most commonly used supplements in America, but sadly it’s also one of the most misunderstood, as well as one of the most poorly manufactured (therefore BAD for you) by crappy companies. The last thing I want to do is get overly “sciency” with this article, but I …
Flex – Joint Health
Have you tried joint support supplements before with little or no results? I have. That’s why I was skeptical when I first tried Flex ES, which, by the way, was my first exposure to Eniva Health. I was in a lot of pain from an injury that occurred five years earlier so I was willing …
Anytime Anywhere Bodyweight Workout
Need a simple circuit workout that doesn’t require the use of any equipment? Try this simple anytime, anywhere bodyweight workout consisting of just 6 simple exercises. Each exercise is performed for 30 – 60 seconds depending on how much time you have, followed by a 15-second rest and transition. Depending on available time and …
Episode 60: Recovery Is When You Actually Improve
10 Dairy Free Ice Cream Recipes
It might be the middle of winter here, but some of you elsewhere are enjoying hot summer days right now. A favorite indulgence in the summer for kids and many adults is ICE CREAM!!! Nothing beats cold ice cream on a warm summer day. However, dairy is a common food sensitivity for a lot of …
5 Healthy Dinners to Start the New Year Right
Happy New Year!!! I seem to be having a hard time jumping back into a routine after the holidays. I’m a bit thrown off this week with New Year’s Day falling on a Wednesday making it a short week. With everything that I have happening this month, I know that planning is going to …
4 Tips to Combat Joint Pain
Are aching knees, shoulders, hips slowing you down? How about low back pain or arthritic fingers? Did you know? Joint pain sidelines millions of Americans each year. In fact, 8 out of 10 of us suffer from low back pain, and more than 40 million people are afflicted with some form of arthritis! …
Snow Day Workouts
Depending on the year, we have quite a few snow days here in the Twin Cities. I thought I’d share some do-anywhere snow day workouts for those days you just can’t make it to the gym. There are 4 segments to this routine. Each can be done as separate programs or put together in …
Overcoming Inner Conflict and Limiting Beliefs
Today, I want to talk to you about your “inner conflict” – that unconscious belief that is in direct conflict with what you consciously want. Your INNER CONFLICT is that unconscious belief that is in direct conflict with what you consciously want. In other words, the conversation inside your head of why you can’t …
5 Ways to Turn Failure into Something Positive
On episode #59 of The Transformation Show, Janell and I talked about falling short on goals – – we both fell short on multiple goals, personally and professionally. How you respond to falling short and what you do about it is REALLY important… One thing (well, four) that we didn’t talk about are the 4 Blessings …
10 Nutrient Dense Soup Recipes for Winter
Cold winters can feel like they go on forever. With the days getting darker earlier, we may feel unmotivated to plan out a nutritious meal. Soups are a great way to pack in nutrients with little prep and cook time. Make a large batch, portion some out for the week and stick some in …
10 Healthy Game Day Recipes that Won’t Sabotage Your Waistline
In years past, the Super Bowl would have been a great excuse for me to eat processed junk food: pizza, chips, dip, soda, and desserts. In fact, until a couple years ago I used to order pizza for the Super Bowl. And you know what…now I DON’T EVEN MISS IT!!! Enjoy Parties without Sabotaging …
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5 Tips For Staying Healthy This Winter
Traditionally this time of year is labeled cold & flu season. I would challenge that and say that instead, it is sugar, stress, and lack of sunshine season. Additional sugar in our diets, more stress, and lack of Vitamin D all negatively impact our immune system causing us to be more susceptible to bugs, …
Episode 59: Falling Short on Your 2019 Goals
Episode 58: Getting a Jump Start on the New Year
Episode 57: Comparison is the Thief of Joy
Benefits of Practicing Gratitude
“Gratitude turns what we have into enough.” When we set goals to improve our health, gain more energy, and/or lose weight, those goals often have to do with nutrition and exercise. And while these two aspects of living a healthy life are VERY important, what if I told you that appreciation and being …
Exercise and Rest: When Should You Take A Break?
One of the most important but misunderstood secrets to smart fitness is the necessity of taking a break. Taking a break means (gasp!) stopping all exercise for several days or even a whole week. If you are like many people, the thought of completely stopping your exercise and fitness routines seems shocking. All you …
5 Ways To Increase Your Metabolism
Metabolism. You no doubt hear a lot about it and know that it is somehow tied to your weight loss, but do you really understand it? Consider this article as a crash course in metabolism… We’ll sort out what you need to know about metabolism and how to make it work in your favor. …
Grain Free Holiday Cookie Recipes
One of my favorite things to do around the holidays is BAKE. Baking holiday treats doesn’t mean that you have to end up with sugar cravings for days, a stomach ache, and extra inflammation. You can make holiday cookies and treats with whole food ingredients and a lot LESS sugar! Several years ago, when …
10 Easy & Healthy Instant Pot Recipes
If you are like me, you are short on time right now. I have a couple of BIG projects I’m working on this month and spending a lot of time in the kitchen isn’t always in the cards right now. So I like to plan simple, easy, and quick meals. AND I use my …
Episode 56: Not Your Grandmother’s Gratitude
What Is Seasonal Affective Disorder (SAD)
You know, it’s kind of ironic that I deal with Seasonal Affective Disorder (SAD) and I choose (yes, it’s a choice) to live in Minnesota… But, I don’t let it get me down. I’ve discovered how to manage it, although I still don’t like the freezing cold and snow. What Is Seasonal Affective Disorder …
23 Healthy Thanksgiving Recipes
Thanksgiving is next week and I’m SUPER excited!!! It is one of my favorite holidays and I’m very much looking forward to some downtime at home with Justin & Badger. I know that this time of year can be challenging to stick to a supportive nutrition plan. Trust me though; you CAN still enjoy …
Episode 55: Exercise Is For More Than Weight Loss
Episode 54: Thriving Through the Holidays
Episode 53: Working Out When Life Throws You Curveballs
Episode 52: Insights from Legendary Mindset
Episode 51: The 5 Primary Drivers & Why Your Beliefs Dictate Your Destiny
Episode 50: Interview with Erin & Rod from Teamwork Bloomington
Episode 49: How We Stay Healthy During Cold & Flu Season
Episode 48: How to Make a Transformation When Your Friends & Family Aren’t Interested
Episode 46: How to Change Your Habits
Episode 45: Why We Stopped Drinking Alcohol
44: It’s Time to Reboot Your Exercise Routine
Has your exercise routine suffered over the summer holiday? Now that September is here it’s a great time to take advantage of fall and get back into a regular fitness routine. Fall is considered the 2nd January in the world of fitness. People begin to get a bit less busy and have time to think …
43: Tips to Help You Make Sleep a Priority
Do you make sleep a priority? Sleep is so important to overall health yet it often is last on our list when it comes to healthy routines. During sleep, your body is repairing itself and keeping your hormones in check. There are many people that don’t get enough sleep or don’t get quality sleep. In …
42: How to Prevent Self-Sabotage
Do you find yourself prone to self-sabotage? Have you ever reached a goal only to find it slip away months or even years later? Why does this happen? On this episode, we’ll dive into the reasons that we tend to sabotage our successes. Then you’ll learn what you can do to prevent self-sabotage so that …
41: When is the Right Time to Change Your Life?
When is the right time to make a change in your life? Timing is an issue that comes up time and time again when we talk about transformation. Everyone wants to get started on changing their lives but the time just doesn’t seem right. Summer is full of vacations, then there’s the fall with back …
40: Identify Your Limiting Beliefs So You Can Achieve Your Goals
Are you able to identify your limiting beliefs? Our limiting beliefs are part of our identity. I’m not a morning person. I’m not athletic. These are some examples of the ways that our limiting beliefs can hinder our transformation. In this episode, we’ll walk you through some common limiting beliefs and how they can hold …
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39: The Stories We Tell Ourselves: How to Break Free
The stories we tell ourselves can either positively impact our goals or be very detrimental to our well-being. We all tell ourselves stories to help explain things that happen in our lives. But we tend to wrap our limiting beliefs up in those stories. The truth is you can create negative stories or positive ones …
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38: How to Overcome Limiting Beliefs and Transform Your Life
Do you know how to overcome limiting beliefs so that you can transform your life? Your limiting beliefs are the reason you’re not achieving your goals. How are your limiting beliefs holding you back? Until you change your limiting beliefs you won’t be able to change your life. Listen to this episode to discover what …
38: How to Overcome Limiting Beliefs and Transform Your LifeRead More
37: How to Evaluate Your Goals
Do you periodically evaluate your goals? What tools do you use to measure your success? As you may know, we don’t create New Year’s resolutions, but we do set goals each year. The summer is a good time to evaluate how our yearly goals are going. I like to do weekly, monthly, and yearly reviews …
36: 10 Years of Transforming Lives: How Did We Get Here?
As of this week, we have spent 10 years transforming lives! On July 13 we celebrate 10 years of transformation here at the Transformation Club. On this episode, we discuss how we got here. Spoiler alert: it wasn’t easy! Both of us left secure, well-paying jobs to take a leap into the unknown to pursue …
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35: Highlights from Rachel Hollis’s Rise Conference
Recently I had the opportunity to attend Rachel Hollis’s Rise Conference. I want to share with all of you my key takeaways from the Rise Conference. Attending a conference like this one is really uplifting. It can get you energized and ready to make a change. But often times when people return home from such …
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34: How to Increase Energy Levels
Several people come to the Transformation Club because they want to learn how to increase energy levels. Their number one complaint is that they don’t have energy. What so many people don’t realize is that you don’t have energy, you create energy. On this episode, Justin and I will go over many ways that you …
33: 7 Foundational Habits of Total Nutrition
When many people think about changing their eating habits they often forget to consider their total nutrition. A lot of people focus on taking things out of their diet when they should actually think about putting things into their diet. When you think about adding things to your diet you begin to think in …
32: Will You Lose Muscle Mass After 30?
That cardio workout you are doing may be causing you to lose muscle mass instead of fat. Most of us are over-fat and under-muscled. On today’s episode of The Transformation Show, we want to share with you why weight training is more important than you may think. By the end of this episode, you will …
Changing Your Perception of Reality
Are you ready to enroll your reticular activating system to win in life? Your brain is a goal-achieving machine, and it operates on the images you create for it. How does that work? The Reticular Activating System is part of your brain that, among other things, “finds” what you’re looking for. I’ll never …
Two States of Being
I spent some time this weekend diving into some of the content included in the business/personal development program that Janell and I are part of. We’re really excited about some of the “next level” things we’re working on! I’m especially excited about bringing more mindset-related and habit-based teachings to our members at The Transformation …
31: Tips for Staying Healthy While Traveling
Do you have trouble staying healthy while traveling? We recently got back from our annual trip to Vegas and want to share with you how we create our own travel fitness routine. You can continue to fit in fitness even while you’re on vacation. You just have to lay out your expectations in advance. Find …
30: Why Can’t I See Better Fitness Results?
Have you been working hard on your transformation but you just don’t see your fitness results? We recently asked our newsletter subscribers what their biggest frustration was in their health and fitness goals. Many people responded that they are not seeing their fitness results or they aren’t seeing the results fast enough. Lack of results …
29: Why Go Gluten-Free?
So you have likely heard about many people going gluten-free, but why go gluten-free? If you heard episode 28 then you know that eliminating gluten is one of the ways that we have created a healthy lifestyle. Rather than go off on a tangent in episode 28 we decided to dedicate an entire episode to …
28: How to Manage Your Minimums to Create a Healthy Lifestyle
When you are trying to create a healthy lifestyle its a good idea to choose the right minimums. You may be wondering what I mean by minimums. Your minimums are the habits that you can consistently do every day no matter what. You should be able to manage your minimums when you are under stress …
28: How to Manage Your Minimums to Create a Healthy LifestyleRead More
27: Why You Need a Team of Healthcare Experts Working With You
After a recent medical scare, Justin and I have come to realize just how important it is to have a team of experts working with you on your total body health. On this episode of The Transformation Show, we’ll use Justin’s example to show you why it is so important to listen to your body …
27: Why You Need a Team of Healthcare Experts Working With YouRead More
26: How to Change Your Self-Talk and Change Your Life
You know you need to change your self-talk. The words you tell yourself have the power over your transformation. On this episode of The Transformation Show, you will see just how much negative self-talk affects the way you think, which affects the way you feel, which affects who you are. Not only do your words …
26: How to Change Your Self-Talk and Change Your LifeRead More
25: Is One of Your Limiting Beliefs a Negative Body Image?
So many people, especially women, have a negative body image. This may stem from a limiting belief that you adopted as a child. We all want to be comfortable in our own bodies, but we often lose sight of what the real goal is. Your goal shouldn’t be a number on a scale or a …
25: Is One of Your Limiting Beliefs a Negative Body Image?Read More
24: 4 Transformational Life Lessons
My birthday recently passed and to celebrate my 44 years on earth I decided to reflect on 4 life lessons that have helped me transform my life. (44 lessons seemed like a bit too much!) After some thought, I came up with these 4. These realizations have helped me make the most out of life. …
23: Is Misery Holding You Back from Transforming Your Life?
What is holding you back from transforming your life? On this episode, we are focusing on misery. They say that misery loves company. We want to teach you how to break free from the chains of those that surround you and strive for more. You’ll learn what creates misery, why those you love may be …
23: Is Misery Holding You Back from Transforming Your Life?Read More
22: How to Overcome Insecurity and Transform Your Life
If you want to transform your life and become the best version of you then you’ll need to learn how to overcome insecurity. Recently Justin and I attended the Powerful Living Experience event and saw an amazing speaker. Dr. Sean Stephenson really made an impact on the stage and on us. He shared his Unstoppable …
22: How to Overcome Insecurity and Transform Your LifeRead More
21: Why Identifying Your State of Being is Important to Your Transformation
Are you aware of the state of being you are in right now? Are you agitated, anxious, or worried? Or are you filled with joy, compassion, and calm? Our thoughts and feelings are intimately connected like 2 sides of the same coin. What we think influences the way we feel. And how we feel influences …
21: Why Identifying Your State of Being is Important to Your TransformationRead More
20: How You Spend Your Time is How You Spend Your Life
How you spend your time is how you spend your life. “I gave my life to become the person I am right now,” this quote has really got me thinking. Everything you’ve done up to this point has gotten you here. So think about it, was it worth it? Every choice we make is a …
20: How You Spend Your Time is How You Spend Your LifeRead More
19: Are You Making the Perfect Excuse?
You just had a baby, a loved one died, you are suffering an injury — you have the perfect excuse to interrupt your transformation. We all experience times in our lives when we have the perfect excuse to not workout or continue eating well or save for retirement or whatever. But guess what? Your perfect …
18: Why Monday Shouldn’t Matter on Your Workout Calendar
It seems that everyone’s workout calendar starts on Monday. Do you find yourself saying this in your head: I’ll get back to the gym on Monday. Sometimes during our transformation, we drop the ball. But instead of picking right back up where we left off, we often create a time constraint. This is crazy because …
18: Why Monday Shouldn’t Matter on Your Workout CalendarRead More
17: Recognizing the Difference Between Sick Care vs. Health Care with Dr. Jeff Algajer
We all may complain about healthcare, but do you know the difference between sick care vs. healthcare? Dr. Jeff Algajer is a neurologically based chiropractor located in Chaska that has a passion for restoration. He joins us on The Transformation Show today to discuss how to recognize the difference between sick care vs. health care …
17: Recognizing the Difference Between Sick Care vs. Health Care with Dr. Jeff AlgajerRead More
16: How to Create New Habits by Showing Up
So you want to create new habits, you just aren’t sure how. What can you do to build new habits and change your life? The answer is simple: show up. That’s it. End of story. If you want to get results with anything in life you have to show up. The only way to transform …
15: How Can the Expectation Gap Affect Your Transformation Journey?
An expectation gap is when our expectations don’t meet reality. This is a common problem when someone envisions their transformation. We all begin our transformation with big hopes. Often the beginning goes well, but when progress begins to slow many people become disheartened. On this episode of The Transformation Show, we discuss how your expectations …
15: How Can the Expectation Gap Affect Your Transformation Journey?Read More
14: Is Fear of What People Think of You Hindering Your Transformation?
How much do you care about what people think of you? Is true happiness eluding you? Are you trying to make others happy rather than yourself? Today’s topic can be a sensitive subject for some. Many people find true happiness to be elusive because they are constantly trying to please others. Are you concerned about …
14: Is Fear of What People Think of You Hindering Your Transformation?Read More
13: How to Begin Your Financial Transformation with Billy Hofacker
Guest Billy Hofacker joins us on The Transformation Show to discuss his amazing financial transformation. He and his wife pulled themselves out of crushing 6-figure debt and transformed their lives. After overcoming so much self-imposed hardship he realized that he wanted to give back to others and help change lives. Since Billy worked in the …
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12: How to Create a Healthy Morning Routine
A healthy morning routine is an important part of creating a successful lifestyle. Everyone has their own morning ritual, but there are common components that successful people implement in their morning routine. Successful people often begin their day with exercise, faith, and reading. You may think that you are too busy to create healthy morning …
11: Progress, Not Perfection
Have you heard of the phrase progress, not perfection? That is the focus of today’s episode of The Transformation Show. Many of you may have gotten the impression that we feel that setting goals for the New Year are a bad thing. This isn’t true! We think that goal setting is a great idea any …
10: How to Pull Yourself Out of a Rut and Celebrate Your Wins
Do you celebrate your wins or just let them slide by and instead dwell on where you want to be? Are you always thinking ahead and dreaming big? Do you have a grandiose vision of the you that you want to become? It can be hard to celebrate your small wins and it may seem …
10: How to Pull Yourself Out of a Rut and Celebrate Your WinsRead More
9: Goal Setting Tips and Resources to Help You Set and Achieve the Right Goals for You
Are you looking for goal setting tips and resources to stay on track with your goals? A new year brings new opportunities to evaluate your life and set actionable goals. We don’t believe in New Year’s resolutions, but we do believe in setting goals that mean something to you. It doesn’t have to be a …
9: Goal Setting Tips and Resources to Help You Set and Achieve the Right Goals for YouRead More
8: Our Favorites in Faith, Family, Fitness, Fun, and Finances from 2018
As we wrap up the year we thought it would be fun to celebrate our favorite things from the 5 life categories of faith, family, fitness, fun, and finances. 2018 has been an incredible year and rather than dwell on goals that we didn’t accomplish we prefer to celebrate what we did accomplish as well …
8: Our Favorites in Faith, Family, Fitness, Fun, and Finances from 2018Read More
7: Learn How to Turn Obstacles Into Opportunities with Pat Rigsby
Do you know how to turn obstacles into opportunities? My friend, mentor, and coach, Pat Rigsby excels in turning disadvantages into advantages. Pat joins us for our first interview on this episode of The Transformation Show. Pat has never shied away from a challenge. He came from a hard-working entrepreneurial family and began his career …
7: Learn How to Turn Obstacles Into Opportunities with Pat RigsbyRead More
6: Have Faith and Take Action to Make Change Happen
Have you been wondering how to make change happen in your life? Are you excited by the thought of transformation but are unsure of what to do next? Are you waiting for the right opportunity to present itself? On this episode of The Transformation Show, you’ll learn why it is so important to have …
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5: Why is a Weight Loss Plateau Not as Scary as You Think?
Over the holidays many people reach a weight loss plateau. This can be frustrating after weeks or months of hard work. But did you know, people actually tend to gain more weight between Halloween and New Year’s than they do between New Year’s and Halloween? So if you don’t gain any weight during the holiday …
5: Why is a Weight Loss Plateau Not as Scary as You Think?Read More
04: Family, Friends, And Healthy Holiday Eating
The holidays are fast approaching and the decisions you’ve made about sticking to healthy holiday eating habits will be tested. You know they will. So what are you going to do? How can you handle the conversations and pressures in a way that enriches your life instead of filling it with stress? This episode shares …
03: How The Power of Gratitude Can Fuel Your Personal Transformation
There is a lot being written these days about the power of gratitude, and much of it is very good content. That’s because any way you can include gratitude practices into your life is going to be of benefit. But we feel there’s a lot we have to offer our audience when it comes to …
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02: Empowering Relationships VS Life-Sucking Relationships: Personal Transformation Hangs In The Balance
Let’s get right to it: If the relationships in your life are life-sucking instead of empowering relationships, you’re going to have a hard time accomplishing any kind of personal transformation. It’s as simple as that. But it’s not so simple to actually make changes when it comes to those unhelpful relationships, is it? In this …
01: What IS Transformation? Google Wasn’t Much Help In Answering The Question
A show called “The Transformation Show” (like this one) had better be able to answer the question “What IS transformation?” This episode is aimed at providing that answer. To start off, Justin and Jannel decided to establish a baseline understanding and thought a quick Google search might help. It didn’t do much more for them …
01: What IS Transformation? Google Wasn’t Much Help In Answering The QuestionRead More
00: Life Transformation Is What It’s All About. Welcome To The Transformation Show
When you hear the words “life transformation,” what do you imagine? Does it have to do with weight loss or fitness? Perhaps your idea of transformation is related to healthier relationships or healing on a relational or emotional level. Or you might immediately think of debt reduction or wealth creation. Whatever your idea of life …
00: Life Transformation Is What It’s All About. Welcome To The Transformation ShowRead More
