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The Strategic Day of Nutrition–15 Principles (Podcast Episode #197)

When we think about healthy eating and nutrition, we think in terms of all-or-nothing. We think ‘I’ll do good today, this week, and this month,’ but if we don’t follow through (counting macros, calories, etc.) we tend to abandon those efforts. And this results in feeling like a failure. I came up with the Strategic Day to help guide our Body Buddies to make wiser decisions to fuel their bodies AND stop abandoning healthy efforts for the sake of it being ‘too hard’ and ‘overwhelming.’ I asked myself, ‘What can I do to help people without making them feel they’re restricting themselves or feeling like they’re on a diet?’ The Strategic Day is 15 Principles is exactly what your body needs for health. You may find if you hit these principles every day, you are full and you DON’T need that non-strategic food. You don’t need it because you’re fueled....

How Your Microbiome Impacts Bloating, Constipation, Brain Fog, and Abdominal Pain

Are you experiencing bloating, constipation, brain fog, frequent trips to the restroom, or abdominal pain? You may be experiencing a bacterial imbalance in your gut. Your microbiome has a huge effect on your body and all of its systems. You may also be experiencing a Leaky Gut which is part of inflammation of your microbiome. What is the microbiome? Your body has trillions of microbes and microorganisms living inside. There are some good microbes that provide a symbiotic relationship, but there are also bad microbes which can be a variety of bad bacteria, virus, fungi, and even parasitic animals in your body. 90% of your microbes are located in your gut making it your control center. Your microbiome matures between the ages of 2-5 years old but when your body experiences change like puberty, pregnancy, menopause, or any stress your microbiome changes. Which means that your microbiome is constantly changing. Watch...

Bride Body 35-Day Challenge WINNERS | Lifestyle Change Success

When it comes to discipline and following a nutrition and fitness plan, these ladies ‘take the cake!’ Actually, they leave the ‘cake’ behind as they focus on fueling their bodies with strategic nutrition in order to feel better, improve health markers, and even lose weight! I am so incredibly pleased with all those who participated in the Bride Body Challenge. The ladies that were in our GroupMe chat were so wonderfully supportive of each other. I loved seeing their meals, favorite ingredients, go-to snacks, and the little wins each day they would share to inspire each other! Not only did I reach my own personal goals with this 35-day Nutrition and Fitness program to feel wonderful and confident on my wedding day, but it was a JOY to watch so many of these ladies succeed as well! PICTURES OF THE WINNERS WOULD NOT UPLOAD AS I AM ON SPOTTY WIFI ON...

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How to Get Vibrant Energy Naturally (Episode #196)

Are you experiencing brain fog, fatigue, a less-than-stellar memory, and other troublesome factors in your life? This could most definitely be DUE TO YOUR NUTRITION! In this FREE masterclass episode, Kristy Jo will help you learn how to obtain vibrant Energy & Stress Relief in 4 Simple Steps. You will learn how to say goodbye to the sluggish feeling in your body in less than two days! The right way to get feeling better quickly instead of what the MARKETING world will tell you Which fats to eat without getting fat Create better brain chemicals (neurotransmitters) How to still enjoy yummy treats without ruining your health …WITHOUT weighing food, counting calories, etc! Let’s find a STRATEGIC solution and take control. Yes, everyone has conditions that cause them distress and frustration—we are all human. But what we can do is seek to find a solution and take ownership of our situation while leaving behind...

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MTHFR Gene Mutations” with Patti Butts (Episode #195)

If you or someone you love has been dealing with migraines or a mental health condition, this Body Buddies podcast episode is for you! Patti Butts, PhD sits down with host, Kristy Jo, to discuss the details of the MTHFR gene mutation, and how nutritional choices can manifest negatively in mental health. “All mental health begins in the gut,” she said. “The vagus nerve and the gut are connected.” Patti goes on in the episode to explain how she understands the emotions that can trigger depression: anger, guilt, loss of esteem, love, etc. However, she feels there is more. “Of course there are emotional components, but we are missing the boat by not having a young person who is depressed or acting out not having their blood tested. I wish this could be taught in every health class. Our young people need to know there are physiological reasons they’re depressed....

What To Eat When You’re Sick (The Power Foods Lifestyle)

It’s that time of year when many people are getting sick with a cough, fever, stuffy nose, or even the flue! It seems that no matter where we go, someone is sick and we may be susceptible to it. We do all we can to prevent sickness through our daily fueling of vitamins and minerals, but the truth is that many of us our bound to get sick when we are compromised nutritionally or emotionally. Once sickness hits, what do you do with your Power Foods Lifestyle?   It can be hard to know exactly what your body needs, especially if you are trying to live the Power Foods Lifestyle. In Body Buddies Podcast episode #25, Kristy Jo talks about the best ways to fuel your body when you aren’t feeling your best. *article written by guest writer, L. Petersen. Remember that your body is a machine and needs fuel...

Bride Body 35-Day Challenge: Day 3

DAY 3: WEDNESDAY of the Bride Body 35-day Challenge Program             (click here to order your own copy of this program!) Workout: I was so happy to get in my 2nd day of the program workout at the gym!! Nate even joined me for this one and we added on a fourth set to really bring the heat to this upper body day! I found myself alternating between goals for myself on each set to do either 20 reps faster (trying to do it in 20 seconds), or 10 reps slower like the program says with a 10 second rest in between. This is a variation of Tabatas (why we did four sets instead of three) to make a 1/2 Tabata sequence. Many people who have been coached in Fitness plans by me are very familiar with this lifting strategy. It’s a strategic way to take the...

Bride Body 35-Day Challenge: Day 2

DAY 2: TUESDAY of the Bride Body 35-day Challenge Program (click here to order your own copy of this program!) Workout: I didn’t get a chance to hit a workout, so counted my three hours of teaching dance as my workout. To be honest, while many people say ‘that counts as a workout,’ it’s a totally different feeling than TRAINING your body. Sure, I burned some energy, but my body ached at the end of the day. Due to my scoliosis, I don’t enjoy days like that where focused training time whether at the gym, in yoga, or home in bodyweight movements doesn’t happen. Eating Obstacles: It was a long hard afternoon and I had an hour in between appointments while on the road, so did as I always do: find a Starbucks to get some work done. I should have ordered an herbal mint tea (my typical go-to), but as...

Bride Body 35-Day Challenge: Day 1

DAY 1: MONDAY of the Bride Body 35-day Challenge Program (click here to order your own copy of this program!) Workout: I got to the gym around 3:45 and would prefer not to train this time of day again. I enjoy dancing this late in the day, but not training my muscles or doing sprints. Nonetheless, I made it. My total workout time was about 50 minutes since I took a bit longer stretch time than the 7-minute Stretch on the program. I added the Bosu Ball into my forward lunges and added multiple angles. My 3rd set turned into jumping squats up and over the Bosu ball which gave me a great quad burnout–the type where you need to sit down afterward so your legs don’t give out 🙂 On the 10-minute sprints, I wanted to be done at Minute 4. But I thought of everyone else doing this...

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Simple, Delicious Salad Dressings with Chef James Barry (Episode #194)

If you have wanted to learn how to make your own delicious dressings for salads from scratch, this is the episode for you! Chef James Barry spills the secrets from the healthy chef kitchen to help you improve your health and lifestyle. In this interview episode you will learn: Why James loves to use asparagus to teach kids Why many chefs touted as “healthy” are actually NOT Why you need to drink plenty of water Hidden calories/sugar in dressings in the store, bad oils, and those chemicals causing havoc in our bodies Just because you eat a salad doesn’t make it healthy Use a mason jar (or any jar that has a lid) to make a 3:1 ratio 3 oil, 1 vinegar or lemon juice (acidic liquid)  just shake it and there you are with your most basic, healthy Balsamic Vinaigrette in 3 minutes or less. You can add salt...