5 tips to achieve your 2021 goals (+giveaways!)

How many times have you told yourself this is going to be the year?

The year you…

Finally lose the weight

Get your energy back

Ditch the stress and make more time for self-care

Figure out what is really going on with your hormones

Reverse your autoimmune issues and manage them naturally

Or get to the bottom of your bloating and digestive struggles

…and ultimately get back to feeling like yourself again (or for the very first time).

As most people do, you probably always start the new year with the best of intentions but quickly find yourself getting lost in the chaos of everyday life.  And before you know it, the whole year has practically passed you by, and you still feel uncomfortable in your body, sick or tired all of the time.

I feel ya, I’ve fallen into this vicious cycle myself in the past.

And let me tell you, it’s not your fault if you haven’t reached your New Year’s resolutions in years past.  There is no such thing as failure, only feedback.  Feedback that you need a different plan of attack.

There’s more to achieving a goal than just setting one. 

Marathon runners don’t just wake up one day and run a marathon.  They train for it.  They fuel their body for it.  They buy the right clothing for it.  They put energy and thought into exactly how they are going to make it to the finish line on race day.

Like training for a marathon, in order to achieve your health goals you need the right plan, resources and support.

I have worked with hundreds of clients, and no matter what the goal might be, I have found these 5 tips to be critical for reaching the finish of any health goal.

1 – Focus on the why, not the what

Who wouldn’t want to lose a little weight, have more energy or control of their health naturally?  Those are surface goals.  It’s not what’s on the outside that matters, it’s what is on the inside that will keep you motivated.  

What would having more energy, control of your health and weight do for you?  How would it change your life?  

It would give you more confidence.  You would feel more comfortable in your skin.  You would be able to focus better at work, and as a result make more money.  You would be a better partner and parent.  You would be able to travel the world, hike the tallest mountain, do anything you physically wanted to do with a feeling of joy.  You would be limitless!

When I trained for a marathon, sure there were days I didn’t want to get out of bed and run a ridiculous amount of miles.  And when I was in the depths of healing Hashimotos and mold illness, there were plenty of times when I wanted to throw in the towel, but reconnecting with my “why” is what kept me going, and it’s what keeps my clients going too.

2 – Clear the clutter

Distractions are everywhere and the can come in any form; food, finances, physical clutter in your home, negative people who and drain your energy, or people who convince you to do things that aren’t in your health’s best interest.

If you have to stare the cookies in the chocolate chip eye every day in the pantry, eventually they will get the best of you.

Give yourself time to set up your environment to support the pursuit of your goals.  Clear the food out of the pantry and fridge that isn’t in alignment with how you want to be eating.  Put together a budget or get your finances in order so you don’t have to worry about them, and you can focus on yourself.  Take one day and organize that hall closet, garage or other cluttered space in your home.  And set some healthy boundaries for those people in your life who may not be on the same path as you – instead of gossiping over cocktails, grab a coffee or take a walk and set a time limit with a reasonable excuse as to why you need to get going.  

Once the clutter is out of the way you can move forward on a clear path.

3 – Build upon your existing rituals

We all brush our teeth in the morning, or at least I hope you do.  This is a ritual, or a habit, and something that we can build upon.

Often times what feels overwhelming about going after your health goals is the idea of having to “create time” or space to workout, eat healthy, meditate, drink more water etc.  But what if you just built upon the time you’ve already carved out, the rituals or habits you already have in place?

This really helped me build a meditation practice.  I started by doing just 10-15 minutes of meditation after our evening family dog walk as part of my nightly “wind down.”  It eventually grew into 30 minutes and I yearned for it so much that I eventually implemented into my morning routine right before my workout.

Oil pulling is another great example for me.  I do it 3 mornings per week while I prepare my dog’s breakfast – tackling two things at once!  I’m all about efficiency.

Another great example that my clients really enjoy is doing their meditation in their car, in the driveway when they get home from work before entering their house.  It’s a great way to disconnect from work and be present for loved ones.

Assess your current rituals and how you can build upon them with the things that you would like to be doing for yourself to support your health.

4 – Recruit the right support and resources

It’s ok to ask for help, and don’t let your ego tell you otherwise.  Instead of spinning your wheels about what foods to eat, what exercise to engage in, which meditation to try, supplements to take or about anything else that might support your health goals, recruit the right experts and resources to be your guide.

As the old saying goes, “it takes a village to raise a child”, it can also take a team of experts or resources to help you reach your health goals.  Set yourself up for success by hiring the right experts to hold you accountable and give you the resources you need to feel your best.  Your health-goals dream team might include a personal trainer, health coach, chiropractor, acupuncturist, spiritual guide or other health professional.

YOU.ARE.WORTH.IT

5 – Stop shooting in the dark

If you’ve “tried everything” when it comes to diet and exercise, yet nothing seems to work then it’s time to test instead of guess.  You are unique and therefore your diet, exercise, sleep, supplements and stress reduction needs will be too.  What works for one person isn’t exactly going to work for you.

When your attempts to lose weight, increase your energy and get your health back under control aren’t working, it’s a sign that something bigger is going on beneath the surface such as hormone imbalances, liver congestion, poor nutrient absorption or fat for fuel metabolism, and your typical blood tests won’t pick up on these hidden dysfunctions. 

Your results will always be lacking, no matter how many diets or workout routines you try, if you’ve got something greater going on under the hood.

So stop shooting in the dark, run some functional lab tests that will give you a bigger picture of your overall health and take a more strategic, and personalized approach to reaching your health goals this year.

Let me know how I can support you more in achieving your 2019 health goals…

As Samantha the Gut Girl , my mission is to support busy, health-minded people like you in getting access to the right lab tests and resources so you can find the missing pieces to your health puzzle and get back to feeling like yourself again (or for the very first time!).

Here’s to you achieving your health goals this year!

(P.S. I would be thrilled to be on your team and I’m currently offering 20% off my coaching programs.

seefitpt@gmail.com


Upcoming Events & Specials

20% Off Coaching Packages – FREE Consultation Session!
Do you want more energy? To lose weight so you can feel great in your body again? To finally put your digestive issues, anxiety or crappy nights of sleep to rest? All so you can feel healthy, strong, free and limitless to be adventurous and live life to the fullest every day? If so, then 2019 is your year.

I’m currently accepting a limited number of clients and offering a 20% discount on all of my coaching packages through January, for those who want to start 2019 strong with a personalized, yet strategic health-building plan that is realistic and produces long lasting results.

  If you want to explore the possibilities email seefitpt@gmail.com


I have worked with hundreds of clients, and no matter what the goal might be, I have found there to be 5 critical pieces of the puzzle they need to reach the finish line of their health aspirations. Like training for a marathon, in order to achieve your health goals you need the right plan, resources and support.

It would give you more confidence.  You would feel more comfortable in your skin.  You would be able to focus better at work, and as a result make more money.  You would be a better partner and parent.  You would be able to travel the world, hike the tallest mountain, do anything you physically wanted to do with a feeling of joy.  You would be limitless!

314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

#healinghashimotos #aip #autoimmune #hormones #thyroid #guthealth #leakygut #paleo #glutenfree #cleaneating #healthtips  #healthychoices #mindset #mindandbody #hashimotos #adrenals #adrenalfatigue #fatigue #energy #workout #adrenalfatiguerecovery #cortisol #chronicfatigue #grainfree #activateandupgradeyourhealing #thepowerofepigenetics #livingwithhashimotos

#goals #goalsetting #goalsaf #GoalSetter #goalsmasher #goalstoreach #goalseeker #goalscorer #goalsasf #goals2017 #goalsbodyclub #goalsounds #goalscouple #goalsinlife #goalslayer #goalsmet #goalset #goalsetters #goalsgoalgoals #goalsdoubl #GoalsNotDreams #goalsanddreams #goalss #goalsgood #goalsinmind #goals2016 #goalsforlife #goalstomeet #goalsonmymind #goals2018

Alternative options for Carbohydrates….

How in the world do you replace high-carb foods with carb-friendly food ?

Here are some great substitutes for some of our favorite foods.

  • Pasta – Zucchini noodles, spaghetti squash, shirataki (konjac) noodles
  • Rice- cauliflower rice
  • Apples, Bananas, Oranges- Berries
  • Potatoes- Mashed Cauliflower
  • Milk and Soy milk – unsweetened almond milk or cashew milk
  • Pizza – Fat head Pizza ( recipe below)
  • Bread- Lettuce wraps, Low- carb cassanava tortillas
  • Chips – Pork rinds, cheese whips carb free chips
  • Candy bars- Chocolate sweetened with stevia or monk fruit
  • Peanuts- Macadamia nuts or almonds
  • All -purpose and whole wheat flour- Almond flour, coconut flour, hazelnut flour
  • Sugar- stevia, xylitol (from birchwood), erythritol, monk fruit
  • cornstarch – arrowroot powder or xanthin gum
  • yogurt – coconut milk or almond milk unsweetened.

FAT HEAD DOUGH

This type of dough is often referred to as a “fat head” dough, as the concept was invented by the creators of the documentary “Fat Head”

Heat oven to 425 F. Line a baking sheet with parchment paper. In a sauce-pan or toaster oven add mozzarella cheese. Heat in 30-second intervals, stirring between each one, until the cheese is very melty and stretchy.

Add the almond flour, baking powder, xanthin gum, and salt to the cheese. Fold into the cheese with the wooden spoon. Once the almond flour is completely incorporated, add the egg and mix until the dough is formed.

Turn the dough out onto a piece of parchment paper. Wet your hands with water and knead the dough until it is uniform in color. You should not see white or yellow spots throughout. Continue wetting your hands, as needed, to prevent sticking. the more you knead the dough, the easier it should be to manipulate.

Cut the dough into four parts. Roll the dough out on the parchment paper to your desired thickness and shape ( round for sandwich and long for breadstick. I think you get the idea. Put the dough onto a baking sheet. Bake until the tops are golden brown which is about 10-15 minutes.

1.5 cups shredded mozeralla

1 cup of almond flour

1.5 teaspoon baking powder

1/4 teaspoon xanthan gum

1/4 sea salt

1 beaten egg.

Give your Digestion a Break…

bone broth jars

Ok so you have almost survived the holidays. New Years is the last holiday, remember what I said in my old post about what to drink and how to prevent a hangover.

A great way to just give your body a break after all the sugar and rich food is give your digestion a small break. Try drinking broth for a day and a healthy light dinner loaded with veggies and lean meats.

Bone broth is a very powerful tool when it comes to your health. It will help heal leaky gut and repair damage to your intestinal wall.  The gelatin in the bone broth (found in the knuckles, feet, and other joints) helps seal up holes in intestines. This helps cure chronic diarrhea, constipation, and even some food intolerances. It also helps boost your immune system, which we all need this time of year.

Taking glucosamine supplements to help with joint pain has been common knowledge for years, but it turns out that bone broth has glucosamine too.  The chondroitin sulfate in bone broth has been shown to help prevent osteoarthritis. Bone broth will help reduce inflammation in your joints.

Bone broth is a good source of collagen. You can find collagen in all kinds of “plumping” products these days. It is way cheaper than Botox.

The phosphorus, magnesium, and calcium in the bones seeps out into the broth leaving you with the essential building blocks for healthy bones.

bone broth w words

BONE BROTH RECIPE

  • Whole organic chicken or 4 Large Grass Fed Beef Bones
  • 4 or more quarts of filtered water or about 1 inch above contents
  • ½ cup apple cider vinegar
  • 2 onions, coarsely chopped
  • 7 carrots,  chopped
  • 5 celery sticks, coarsely chopped
  • 2 Tablespoons of Thyme and Rosemary
  • Sea salt
  • 1 teaspoon dried green peppercorns, crushed or ground in pepper grinder
  • Fresh ginger root
  • 3 Bay leafs

Fill the bottom pot of a large stockpot with the onion, carrots, herbs, apple cider, celery, and ginger. Put the second pot on top and add the large peppercorn, bay leafs and the whole chicken. Fill the entire pot up with filtered water. Let the pot boil on high for 1.5-2 Hours until the chicken is cooked. Turn off the pot and pull out the chicken and let it cool. Once the chicken has cooled take all of the meat off the bone and throw the bones back into the top pot. Turn the stove on low and boil with a lid for 12 hours minimum. The longer the more intense the flavor will be. If you do not have a stockpot you can use a crock-pot. Drink UP!

 

NOTE: If you cannot make bone broth  many of the health foods store carry it in the frozen foods section. They have many varieties you will have to see what you enjoy the most or you can contact me personally for purchases of broth. 

 

 

 

I love My Salt Block + Recipe

I am sure you have heard about how great a salt lamp is for you right ?Have you heard of the benefits of the Himalayan pink salt block? It is my new favorite way to cook in the kitchen. My steaks, pork chops and salmon are amazing.   So hopefully I can convince you to pop on Amazon and order yourself a salt block with the information below.

The Himalayan pink salt block is catching on and for good reason. Not only do these colorful prehistoric crystals make healthier, tastier and more interesting meals, they’re also just darn pretty to look at! Not enough, you say? Who doesn’t want to cook on this beautiful block.

TOP TEN REASONS TO COOK ON A SALT BLOCK:

1. Adds Healthy Minerals To Food

2. More Complex Taste Than Table Salt

3. A Hint of Salt, Not A Lot

4. Naturally Anti-Microbial Surface

5. Extreme Temperature Resistance

6. Superior Heat Distribution

7. Holds Temperature Longer

8. Use Heated or Chilled

9. Food Cures Through Contact

10. Blocks Double As Serving Platters

Where To Buy Your New Himalayan Salt Block click the salt block below to change your world!!

Here is the First Recipe I used on my Salt block …yummy

Himalayan Salt Block Recipe – Seared Flank Steak

Flank steak has to be pretty much the best thing short of a foot rub while drinking a root beer float.  But it’s tough.  It’s ornery.  There is a common strategy to making the flank steak supple enough to eat without popping your jaw out of joint: marinating.  I’ve made coffee and ginger marinades, lime and tequila marinades, smoked salt and chili pepper marinades, vinegar and sugar marinades… you name it.  Every time, great steak.  But think of the poor steak.  A wonderful, flavor-packed piece of meat forced to suffer quietly the insult of subjugation to intense acids and sugars and salts.  When we see a flank steak, we see a quandary.  How do we get that elemental flavor out of a meat that resists the teeth?  There is a solution, a way honor the humble yet noble flank steak in its naked beauty, a way that takes virtually no preparation ahead of time, a way results in a fun, incredibly juicy and savory dish.

There are two simple tricks to this dish (if you can call steak seared on a giant block of salt a dish): cutting the meat against the grain, and cooking it at a high temperature.  Oh, and cooking it NOT on steel, but on a block of ancient, super dense, mineral rich Himalayan salt.

Ingredients:
1 2lb piece of flank steak
1 9x9x2 inch salt block

Place the block of Himalayan rock salt on the stove and set to low heat, gradually, over the course of 30 minutes, bringing it to high heat, until the block reaches a cooking temperature of 475 to 500 degrees F.  Cut the piece of flank steak length wise along the grain of the meat, creating two long strips.  Then, turning the piece perpendicular to the blade of your knife cut the strips across the fiber of the meat into 1/4 inch thick strips, each about 2 to 3 inches long.

When the Himalayan pink salt plate is hot, which you can tell by when a sample piece of meat sizzles vigorously (or however it is that a piece of meat sizzles when it is REALLY sizzling), or by moving your hand closer and closer to the hot Himalayan salt block until your hand definitely doesn’t want to get any closer at about 2 or 3 inches away, or by gunning it with one of those very cool infra-red thermometers and noting that it is 475 to 500 degrees F, you are ready to cook.

Flank steak sauteed on Himalayan Salt plates blocks bricks

Place about 12 pieces of steak onto the block.  After 15 to 20 seconds, flip and cook for another 15 to 20 seconds.  Serve immediately.

The major drawback to this dish is that no matter how fast you cook, you can generally eat faster.  I’ve noticed that when diners are hungry enough, it is possible to actually eat the entire pieces without chewing–sort of iguana style.  To avoid giving the impression that we are savages, we have conferred upon this dish a sophisticated name that distracts those we are trying to impress.  We call it bifsteak à l’iguanne.

Hence the name, steak a l’iguana.  A good way avoid just hovering over the stove wolfing down the hot, juicy, rare-on-the-inside, seared-golden-on-the-outside pieces of steak, is to bring the cooking to the table, where children can be controlled and adults are obligated to be civil.

Place the hot brick on a trivet and place the piping hot Himalayan salt brick on the table.  The block of Himalayan salt stores enough heat to allow for 3 to 5 courses.  (As the block cools, subsequent batches of steak will be saltier.)  And voilà, all the civility of a good fondue Bourguignonne with even better, more indubitably seasoned cooking.