How to Naturally Boost Metabolism

My Top 3 Tips to Naturally Increase Our Metabolism!

I recorded a short FB video a few nights ago and have uploaded it onto YouTube, click the picture to be taken to YouTube for the video.  (please excuse the video quality - my internet at home doesn't always stream the best live pictures!)

For those of you who are busy and don't have a few minutes to watch, I've created a quick tip-sheet for you!

Have a WONDERFUL WEEKEND!!

Kristin :-) 

p.s.  I'm would LOVE for you to join my Empowered Intentionally Facebook community! CLICK HERE to join us! 

Healthier Easter Weekend Tips

Easter weekend is such an amazing weekend and a wonderful time with friends and family.  For many of us, it's also a weekend full of great food and sweet treats.

I have a few tricks to help me stay on track during while surrounded with all the distractions.

1. Don't skip any workouts. If anything, add another workout or increase intensity. The more calories you burn - the more calories you can eat.

2. Eat breakfast!  This way we won't be starving at lunch time and won't overindulge.

3. Be sure that we have healthy choices to eat.  Taking our own healthy side dishes and healthy desserts helps so much!

4. Watch portion sizes - we don't have to fill our plate with everything on the table.

5. It's OK to have a treat dessert or treat candy!  Don't feel bad about it - just have the treat, enjoy it and move on.  We won't ruin your progress with just one treat.

6. Be sure to drink plenty of water!

7. Have a game plan to get back on track right away, the next day!  I LOVE the 3 Day Refresh to get back on track, re-focus on clean eating and feel so much better.  CLICK HERE for more info on the 3 Day Refresh.

Project: Priority YOU

I remember very vividly how it felt to go on an amazing summer vacation cruise and not even put on a swimsuit.  I remember how miserable I was.  I remember how defeated I felt with myself.  My clothes weren’t comfortable for me, I didn’t wear shorts and I avoided tight fitting clothes like the plague.  Energy was non-existent for me during that time.  My career as a pharmacist had taken over my life and I’d let my health slip in a hugely disappointing way.   

Can you relate to any of these feelings?

How do you feel about summer closing in on us?

How are you feeling about that swimsuit you know you need to buy?

How are you feeling about those shorts that are going to be necessary for the hot months?

Are you ready for those summer clothes that don’t hide everything like winter clothes do?

How is your energy level now? 

Are you excited for summer vacations?

Do you have enough energy to enjoy the vacations coming up?

Are you ready to stop with the excuses?

Are you ready to begin taking care of yourself?

Are you ready to stop using the excuse of being busy the reason that you’re not taking care of your health?

Are you ready to increase your metabolism naturally with changes in your nutrition and exercise routines?

Are you ready to increase your metabolism naturally by incorporating weight training into your fitness routine?

Are you ready for simple nutrition solution that allow you to eat healthy and still enjoy treats with life?

Are you ready for simple fitness solutions for actual results?

If you’ve answered YES! to any of these questions, Project: Priority YOU is EXACTLY what you need.  Summer is coming!  This program along with support from me as your Coach is what will give you results.  Now, you’ll absolutely have to put in the hard work and time, but I’m going to help you discover that nutrition and fitness can be simple!

Project: Priority YOU begins on April 24th

Here’s what’s included in the program!

1.  The fitness solution.  Complete workout programs to simplify workouts with fitness experts as your personal in-home trainer.  All of these workouts on your own time, in your own home, eliminating excuses of not having enough time.  You have 3 choices for the fitness program to use during Project: Priority YOU.  The first is the All Access Beachbody On Demand Challenge pack for streaming access to all of our Beachbody workout programs.  The second is the 21 Day Fix fitness program.  The third is the PiYo fitness program.  (more details on all of that below!)

2.  Complete nutrition guides, meal plans and food lists to help you begin to take control of your nutrition.  To help you learn clean eating while still enjoying treats once in a while!  I believe in the 90/10 (healthy 90% of the time and treats 10% of the time) approach to nutrition and follow this in my own journey! 

3.  THE nutritional solution.  A supplement to supply your body with nutrients that it is lacking.  This program includes a 1 month supply of Shakeology.  It provides one healthy meal per day, helps decrease craving, fuels your body with whole foods and superfoods while tasting like dessert!  It provides you with the healthiest meal every day.  Shakeology is the supplement that I’ve used every single day for over 3 years.  As a pharmacist, I believe in the integrity of this product and know that there are no artificial ingredients. 

4.  A complete set of portion containers.  Because we can overeat even healthy foods.

5.  A private Facebook community for daily support, encouragement and accountability.  This community will be an amazing asset to your success.  You don’t have to begin or continue your health and fitness journey alone.  This community will give you support when you need it and a kick in the pants when you need it.  Being accountable to your health and fitness goals ensures that you will succeed when you put in the hard work and effort.

NOW, here are all of the bonuses that you will receive from me as your Coach!  I’ve created amazing tools to help you get started and see results!

1.  A quick start guide PDF to help you quickly dive into your workout program and nutrition guide.

2.  A 3 Day Accelerated Results Guide so you can begin your journey and see results quickly.  Motivation comes from results!

3.  The Batch Meal Prep guide so that you’re not in the kitchen all the time! 

4.  A Journal Tracker Page to journal each day about fitness, nutrition, gratitude and goals.  Journaling each day has helped me succeed, celebrate each small success and stay on track with my goals.

5.  The Tracking App low-down guide.  Seeing progress and tracking progress makes all the different during your journey!

6.  Bonus PiYo LIVE workout recordings, led by me, in our private group.  Variety with fitness is the key to results!  PiYo is the program that helped me lose 30 pounds when I began my journey!  I’m excited to share with you all this body weight training program that incorporates cardio, strength and stretching!  I love this workout so much, I became certified to teach!

When you’ve had enough with the excuses.

When you’ve decided that your health is too important.

When you’ve decided that you do have the time to commit to your health, and you no longer use the excuse of being too busy.

When you’ve decided that you are too important not to.

When you’ve decided that you are worth all of this determination and commitment.

All you need to do is decide which option below will be the best for you during Project: Priority YOU.  Then click the link below to place your challenge pack order through me as your Coach.  Once you’ve placed the order, email me at kristinratliffhealth@gmail.com and we’ll get started on the most important project you’ll ever work on.  Your health!

The deadline to join me in Project: Priority YOU is Friday April 21st!

Here are your options to join Project: Priority YOU

1.  Annual All-Access Beachbody On Demand Challenge Pack.  This challenge pack includes 12 full months of streaming access to our Beachbody On Demand subscription service.  This gives you access to every single Beachbody workout program ever created as well as all new programs released in the next 12 months!  It’s a crazy amazing challenge pack!

CLICK HERE TO ORDER

2.  The 21 Day Fix Challenge Pack for the DVD 21 Day Fix workouts to use in your home.

CLICK HERE TO ORDER

3.  The PiYo Challenge Pack for the DVD workouts of PiYo to use in your home.

CLICK HERE TO ORDER

If you have any questions or need help deciding on your challenge pack option, please email me at kristinratliffhealth@gmail.com

I can’t wait to begin Project: Priority YOU with YOU on April 24th!

Healthy Chicken Salad

When I say that I LOVE simple meals, I really mean that!  I've learned that keeping things simple is what helps me stay on track with clean eating.  And I've also learned that keeping good prepared in the refrigerator also helps keep me from eating something that I shouldn't!

Today's lunch was super simple.

Chicken Salad:
I had leftover chicken breast pieces from supper a couple nights ago.  The chicken was prepared by marinating chicken breast pieces in Flavor God barbecue seasoning and Flavor God garlic lovers seasonings with olive oil for a few hours.  Then sauteing over med-high heat until cooked through.  

I chopped these leftover chicken pieces and mixed with all-natural mayonnaise and a homemade pickle relish to make the chicken salad.

Then fill your bowl with salad greens, top with chicken salad and strawberries for a super simple, super tasty salad!

Don't forget that tomorrow we're beginning the Ignite Your Metabolism 5 Day Challenge in my Facebook Community!  You're not going to want to miss this - we're going to spend 5 days talking about how mindset, nutrition, fitness, sleep/hormones and support all affect our metabolism.

To join us, all you need to do is complete the form below and I'll email you the link to join our closed Facebook community.  This is where the challenge will happen beginning tomorrow!

THE Game Changer for Your Health and Fitness

Spring into Fitness Beachbody On Demand Challenge Pack Special to End ALL Specials!
I’m STILL in shock about Beachbody’s biggest special ever released!

I’m so super excited to share this with you all because it’s the most amazing deal in the history of Beachbody and quite frankly the most amazing deal in all of the health industry.  

I’m also super excited to share this with you all because this special will help us all continue our health and fitness journey by eliminating the excuse of not knowing which program to do next.  We have to flexibility to choose different programs based on our current fitness level and our current needs!

AND I’m super excited because this special will allow us to continue to see results with our health and fitness because we’ll be able to change up our workouts regularly to keep our muscles guessing and continually changing!  

This is a complete game-changer for ALL of our health and fitness!  The Spring Into Health Special will literally simplify the 2 most important components of our health journey.  Fitness AND Nutrition!  This All-Access Beachbody On Demand Challenge Pack is HOW it will all begin for you OR where you’ll up your commitment to your health.

What is Beachbody On Demand?
Beachbody on Demand is our streaming online subscription service that give you access to Beachbody workout programs, program manuals, nutrition guides for each program, nutrition tips, exclusive trainer tips, workout calendars (each program is planned for you making it super simple!) and the exclusive Fixate cooking show.  You can stream workouts from any device with wi-fi or internet; a computer, tablet, phone, smart tv or using Roku & Amazon Firestick.

I’ve been using Beachbody On Demand for over a year now.  It’s the perfect solution because we don’t have to buy new workout programs.  When we complete one program, all we have to do is log into our On Demand account and choose another program, without buying anything else!  That’s the most exciting part, we don’t have to continually buy more programs!  We can continue to see results with our fitness because we can continually complete programs and move on to the next. 

It’s perfect when traveling because we don’t have to pack individual DVDs, everything is online and easy to access.  Super simple for those of us who enjoy traveling!

Why is the All-Access Beachbody On Demand Challenge Pack such an amazing tool for our health and fitness?
Everything that we need to begin our health journey OR continue our journey is right at our fingertips, literally.  We have access to every single workout program ever created by Beachbody.  AND will have access to all of the new programs being released for the entire 12 months.  

The access to all of our programs will be a game changer for our fitness journey because when we complete one program, we don’t have to buy another.  All we have to do is log into our account and choose our next program.  So there’s no more stalling and waiting to decide what to do next – those excuses are eliminated because everything is available to us.

Another HUGE benefit to Beachbody On Demand is the flexibility of being able to try all of our workouts without buying each program.  You’ll be able to see if the program is too hard for you, not challenging enough for you or just not what you expected.  Then, you get to decide which workout you’ll do based on what you enjoy!  There’s no buying the DVD set, not loving it, being stuck with it or having to return it and wait for your next program!

We also have access to our Fixate cooking show for simple, healthy recipes that fit perfectly into a healthy eating lifestyle.  This helps us simplify nutrition for ourselves and gives us so many new recipe ideas that aren’t complicated.  The Fixate cooking show helps you navigate each programs nutrition guide and apply the clean eating principles to your lifestyle. 

Our subscription to Beachbody On Demand begins with the challenge pack purchase, and remains active for 12 full months without us having to pay anything else for the subscription.  That’s exciting, right?  We purchase once, and have 12 months of access to every workout we could ever want!

What is the All-Access Beachbody On Demand Challenge pack?
This challenge pack includes your full 12 month membership to Beachbody On Demand, your first month of Shakeology (a 30 day supply) AND our Portion Fix system.  ALL of this for ONLY $160 during the month of April.  I know, this is an amazing price!

What is Shakeology?  Why do I need it?
Your first month of Shakeology is included in this All-Access Beachbody On Demand Challenge pack.  I’m a huge advocate for Shakeology as a pharmacist and a loyal shake drinker for over 3 years.  I’ve seen amazing benefits with my own health since beginning Shakeology.  Initially Shakeology was a solution for my crazy busy work days at the pharmacy because I don’t always have time to stop and eat.  It still keeps me from starving during the non-stop work day.  

Shakeology was also my solution because I knew that I wasn’t eating enough or supplying my body with enough nutrients – this became my simple solution to fuel by body with clean, whole nutrition.  After a few weeks of beginning Shakeology, I realized all of the benefits – my cravings were decreasing, my digestion was better, my skin and hair looked better because my body was being nourished, I had more energy because my body was getting the fuel it had been lacking and I felt so much better.  Since that first bag over 3 years ago, I’ve never looked back!  This will be nutritional solution for me for the rest of my life.

What is the Portion Fix system?  Why do I need it?
Nutrition is where our results start.  Once I finally decided that I had to take a good look at what I was eating and how much I was eating, I began to see changes and results that I’d been working so hard to see.  Even with healthy eating, we need to be mindful of our portions.  This Portion Fix system takes all of the guess work out of knowing how much of each type of food to eat.  This is how I’ve been eating for a few years now and maintaining my initial 35 pound weight loss.

What will I do as your Coach?
My commitment to you as your Coach is quite simple.  I’m here to help you make the most of your investment and actually see results, to help you simplify this journey and to help you stay connected with a support system.  With your investment in yourself with this challenge pack purchase, you will have me as your Coach.  My job as your Coach is to support, to encourage, to remind you why you’re worth the effort and to share tips to make your journey simpler.

With this challenge pack purchase, if you choose, you will have access to my complete Project: Priority YOU program.  This Project: Priority YOU program includes everything you’ve just read about, as well as so much more!  

Here are the bonuses included with your All-Access Challenge Pack Purchase:

1. You will have access to me through a private support and accountability group beginning April 17th and lasting for 30 days.  As well as support from other busy, successful, smart women who are making their health a priority.  

2. You will be given my Batch Meal Prep guide created to make meal prepping simple and quick.  I don’t love to cook all the time, this guide will help you meal prep in batches so that you always have something healthy to eat prepped and ready to go and you’re not in the kitchen all the time.

3. You will be given a journal page pdf download that I created because I’ve believe that journaling each day makes this journey much easier.  Writing down our goals for each day, successes of each day, what we’re grateful for, tracking our fitness, tracking our nutrition and tracking our water is so powerful to keep us motivated and moving forward with our progress.

4. You will be given a guide with my favorite tracking apps.  Tracking sleep, activity and nutrition helps us see our progress and feel more accomplished during our journey.      

If you’re ready to purchase this super special deal that will change your health and fitness FOREVER, here are 2 different choices and the links for you!

Click HERE for the All-Access Beachbody On Demand Challenge Pack

Click HERE for the All-Access Beachbody On Demand + Kickstart Challenge Pack
This will give you the extra kick start with the 3 Day Refresh!

If you have any questions for me, email me at kristinratliffhealth@gmail.com.

Once you've decided that this is the game-changer that you want in your health and fitness journey, use the links above to order and complete the form below!

Ignite Your Metabolism 5 Day Challenge

Are you feeling defeated because you’re exercising and trying to eat healthy but nothing seems to be changing?

Are you frustrated because you feel like you’ve hit a plateau with your health and fitness?

Are you not looking forward to summertime because you’re not happy with your fluffiness?

Are you not sure how to make changes to your current nutrition and fitness so that you can see more progress?

I’ve answered “YES!!!” to all of these questions before.  I know what it feels like to not wear a swimsuit for YEARS, to have my dress pants not fit, to go on a cruise without wearing a swimsuit, to not wear shorts in public for years, to be completely frustrated, upset and defeated with how I felt and looked.  I also know how it feels to know that I should change my nutrition but not knowing where to begin and to feel overwhelmed by all of the nutrition information everywhere. 

These are the exact reasons that I’ve created this 5 Day Ignite Your Metabolism Challenge.  And I’m super excited to share ALL of this with you!

For 5 days we’re going to talk about:

1. Mindset.  We are most often hindering our own progress.  With a few simple shifts, we can feel more self-confident!  We will identify struggles that are holding us back, excuses that we’ve been making, what we want to change, how we feel now and how we want to feel.  

2. Nutrition.  With so much information available on what we should be eating, I’m going to share simple solutions and how I’ve been successful with 80/20 nutrition.  We’ll also discuss how our gut health can affect our metabolism.  You will be able to confidently begin implementing clean eating while still enjoying a few treats.

3. Weight training.  If you really want to ignite your metabolism and change the shape of your body, weight training is the solution to burn fat.  I’ll share how I’ve overcome my fear of weights and incorporated weight training into my fitness routine using home workouts that fit into my busy schedule.

4. Sleep and hormones.  Our sleep (or lack of!) effects our hormones, weight and cravings.  I’ll share simple solutions to begin adjusting your sleep habits.

5. Support and accountability.  How amazing would it feel to have a support system cheering you on each day and giving you a push when you needed it?  These have been the game changer in my own health journey.

After this 5 day challenge, you’ll have the tools to begin making changes and seeing progress with your own nutrition and fitness!

Summertime is coming, swimsuit season is on the way!

Everything will be happening in my closed Facebook community beginning April 10th!

To join us, all you need to do is complete this form below.   I will email you all of the information to join our Facebook community and you’ll be ready to begin on April 10th!

p.s. You have that friend who really needs this challenge, right?  Forward this link to her!  She can join us!