There is no simple path to more successful. No quick solution, no sure-fire method, there just isn’t. True success takes hard work, smarts, and timing but there is one activity that can nudge you along that path. It might surprise you. Make your bed. Now, coming from...read more
It is amazing the lies we will tell ourselves. The excuses we believe and signup for, without query or question. They are outright sabotaging your fitness goals. How many of these "escape routes" or “exit doors” can you add to a plan before it fails? So, what are...read more
When I first attempted to convert to the Paleo lifestyle, it was quite a transition. I was still craving carbs like crazy! It was like I was Cookie Monster in Heather’s clothing. I would often stare at a bunch of kale, and think, “There is no way I am going to be able...read more
I didn't jump rope as a kid. I do remember I owned a pink plastic jump rope with squishy handles, but I never used it. Wait, I did run, dragging it around by one handle, to get the dog to play chase. But I didn’t utilize it for its intended purpose. I was into other...read more
If I look back at the times when I was inconsistent in my workout, it had a lot to do with the fact I was completely bored. I would head to the gym and do thirty minutes of cardio and then my six weight exercises, abs, stretch and head home. #YAWNFEST. I decided to...read more
Crafting? Really? WELLFITandFED is a health and wellness site, right? Here is how I made the connection. "Crafting" is kind of "Zen" and "meditative," so it fits my "WELL" category. A stretch perhaps, but I could not resist this adorable Grinch Christmas tree so...read more
I love Melissa Joulwan’s solution for late night eating, disclosed in her book Well Fed. She shares that she walks around the house at 8 PM yelling, “kitchen closed!!” She says this even if she is home alone. She proclaims this as a signal to her body and her mind...read more
Here's a great idea. Let's squat, as though we were on the toilet, then bend over and place our hands on the floor (while in the squat), then unceremoniously fling our legs into the air behind us, only to land in a push-up/plank position, and then oops - change our...read more
In her book “Braving The Wilderness,” Brene Brown uses the word “BRAVING” as an acronym for defining and developing trust-filled relationships with everyone from kids to coworkers. Now, who doesn’t have trust issues and who doesn’t love a good acronym? Genius, Brene....read more
One of the best exercises, for butt strength, is the “Step-Up”. Like all exercises, though, you'll want to know how to do step ups correctly. What are step ups? A “Step-up” is simply performing the movement of stepping up onto a box or platform. You can’t go wrong...read more
The purpose of this blog is to provide a source of information for those trying to reach a level of life expression that exceeds their current experience. Those who find themselves reading my words may already be in constant pursuit of sucking the marrow out of life and just want more marrow. Alternatively, my reader may be a person who was hit with the reality that there is more…a lot more and it is a better, greater experience if you are charging toward it with a healthier brain and body. There will be anecdotes, there will be research, there will be lists of things to apply, but mostly I just hope to connect with others who share a mission of embodying our greatest self and full life revelation.
The Shake-Maker Part 1
The most tasty greens smoothie ever!!