A little bit ago I asked you all to send me some questions for a quick little wellness Q&A run down after going back to Green Circle Wellness (check out the full blog on that experience HERE). I’ve shared a lot about my transformation on the blog in older posts, but haven’t really done just a short answer format post and thought it would be fun! Some that were submitted were duplicates, so I’ve tried to condense wherever possible. Let me know if there’s anything else you’re looking for answers to – I can do another one of these (wellness focused or life in general), plus can elaborate on any individual topics!
What tests did you take for intolerances/what tests in general?
At Green Circle wellness, I took something called an IgG and igE antibody assessment! This went over intolerances/allergies from environmental to food. More on my full blog linked above.
If not in Chicago, what sort of service (nutrition, wellness coach) is this so I can go?
I suggest looking at integrative, holistic, or functional medicine facilities!
What are your personal training sessions with Brandon like?
We’re actually planning to record some more of these for you (starting this week!) After Hardpressed closed, I started to train with him 2x a week at a facility here called HiFi for 45+ minutes per session. We typically split between lower and upper body focus, with some focus on the core thrown in as well as conditioning style finishers. It’s very circuit based weight training with heavier progressions. For example: we’ll do goblet squats, leg press, and unilateral lunges in one round then do that three times through. He is the NICEST human but kills me every time! Seriously such a challenge and I am constantly upping my weights without even realizing it! Despite how hard they are, I always look forward to my sessions!
Does your personal trainer help with your nutrition plan?
He does offer counseling in terms of aesthetic goals, but is an expert in fitness not nutrition. I do, however, consult him with questions every now and then, but since I’m not counting macros (never have) my nutrition plan was provided by Green Circle wellness to fulfill vitamin deficiencies based on my test results. Brandon is SO smart and such a talented trainer though, you can truly get a plethora of knowledge from him! Can’t recommend him enough (as noted above!)
What is your skin regimen?
I love this question – because I am OBSESSED with skincare. I do have to preface this by saying that genetically I have skin that’s not prone to breakouts, but it is really dry. With that said, my routine may not be the best one for your needs, but regardless I would love to share. I have an older skincare blog from last summer here, BUT I have changed a lot of my products since!
Last September, I started going to Lapiel Laser Center regularly for their dermal infusion + Eminence peel facials. The dermal infusion exfoliates at the same time that it infuses with a hydrating serum. They follow this treatment by loading me up with tons of Eminence Organic products and it is HEAVEN! I then started using the products they recommend, so my entire skincare routine is now Eminence products. I use their face wash, an exfoliating face wash (every couple days), face oil, eye serum/cream, body oil, and face moisturizer.
My favorite products are here, but I plan to do an IGTV with this ASAP!
Do you count calories/macros. How did you figure out what to eat? Do you stick to a certain diet?
The only time I ever counted calories was in college, and it was a blip in time that I wasn’t as “mentally” healthy. I can honestly say the most I’ve ever tracked since then is just with a food journal. I’ve also never counted macros, but I do think its extremely helpful for some people – I’ve just found what works for me nutrition wise and have learned to eat intuitively. For example, I eat lots of fruit, 2 meals with animal protein max, avoiding packaged goods if possible – although i love bars, and just eating until I’m satisified, typically every few hours). After going to Green Circle wellness, I went through a liver detox phase. This required more juicing with celery juice – which I still do, I started incorporating more fruit for energy levels, antioxidants and vitamin deficiencies and started eating less fat. I still use olive oil as dressings and cook with olive or avocado oil spray, but I have tried to cut back on fats like cacao butter, avocado, nuts. Long-winded answer, but my point is that I’ve found what works for me. It’s not a “diet,” I eat gluten and dairy-free due to intolerances and have simply learned how my body works. I do eat in balance and definitely enjoy in moderation once and a while, but in general I’ve always loved healthy food – both how it tastes and makes me feel :).
What vitamins do you take? favorite multivitamin and probiotic
I take a multi-vitamin from Garden of Life, this probiotic, B6, this for thyroid support, magnesium (something I am low in), amino acids for building up my muscle (without adding animal fats!) this for intolerance support (for example, if I eat out and something has gluten and I didn’t know). I also love Garden of Life’s enzymes and take Vitamin D in the winter. I’m aware that this sounds like a lot…but I was taking way more a few months ago! My levels and needs are all regulating, so gradually I will need even less. It’s all about consistency and supplements have REALLY helped me, so I’m a believer. Proof was in my recent blood work that broke down deficiencies, hormones and intolerances :).
What did you notice most with cutting gluten and fats?
This is gonna sound silly, but I’ve always noticed that when I’m bloated I see it in my chest/arms. It was a huge insecurity for me – we all have them! I felt like I was building muscle and putting in the work but it was being hidden by extra fluids my body was carrying. Cutting out gluten – something that INFLAMES me internally and fats have helped me feel more lean, light and energized! Plus, my digestion feels way more regular. Less stomach aches = happier me!
Do you ever allow yourself a cheat meal or just find a healthy alternative?
I kind of alluded to this before, but I’ve honestly always loved healthier foods. In high school my dad would bring home take out and I honestly think it was such over-kill for me. I felt lazier, tired, like I was gaining weight and I was SICK of pizza/hoagies (hey jersey/philly peeps) and chinese food. My mom was polar opposite of my dad with her approach and once my parents divorced and I lived with her, I fell in love with healthy food and being active.
With that said, I have a killer sweet tooth. I love pasta. Love a thin crust brick oven pizza. I will let myself do it, but I really try to stay away from gluten no matter what, especially if I’m traveling because my digestion gets messed up easily! BUT i will never ever restrict myself. If I want something, I won’t deprive myself and also won’t allow myself to feel guilty after. With that said, I think once you don’t have something unhealthy for a while (for me, my vice is gummy candies), you don’t necessarily crave it or miss it. So sometimes, I’m totally able to say “no” and that’s okay too! No judgment either way — don’t judge yourself and just listen to what your body wants. There are SO many healthy alternatives out there these days, but be sure to check ingredients labels. I list some of my favorite desserts in a later question.
Any tips on learning what nutrition/exercise works to cut fat/increase tone
Every body is truly different! For me, learning what I’m intolerant to (and therefore, what bloats me) made a huge difference in my regimen. I think strength training has made a HUGE difference for me increasing tone. Progressively adding more weight and challenging your muslces to keep building, then replenishing with protein and clean food. I was always so pro-cardio in college, and now I only do cardio 1-2x a week, I just walk a lot! I personally love a balance of cardio (soulcycle being my favorite), low impact to target micro muscles (current obsession is barre) + conditioning/weight training with Brandon. The balance is really working for me and I feel great and like my muscles have a chance to recover well, too. My advice is to find something that you enjoy, so that you want to do the workout, don’t dread it! A balance of something that challenges you yet is fun for you helps you stay motivated so much! Those are my favorite three workouts at the moment, but I switch it up every now and then to keep things interesting, too.
Tips to balancing it all! Between training, wellness, work, friends, etc.
Balance looks different for everyone. My schedule is so flexible, that it probably seems balanced from the outside, but somedays I am writing or working at 8 or 9pm. With that said, I am a HERMIT when I’m at home!! I find balance by doing a ton of activities outside the home, then when I get home, I allow myself to be lazy and alone and its glorious.
I think it’s important to not spread yourself too thin. It’s okay to say no to plans with friends. I also think finding a routine that works (as much as possible) helps. For me, working out first thing in the morning helps my mind stay clear for the day and helps my energy/mood significantly. It also gets me going and out of the house early.
I also love meeting up with friends for work dates – a true two birds, one stone kind of deal! You can bounce ideas off eachother, catch up, but also put your headphones on and work. Workout dates are great too! Have a friend join you for your workout so you don’t feel guilty about going too long without seeing them.
Point is, balance is hard to define, but if you make sure to carve out time for yourself to just relax and reflect (aside from your workout), then you’re doing the best you can!
What do you eat before and after workouts? Do you use pre-workout?
I don’t use pre-workout. Some days I’m actually not hungry before my workouts (it honestly goes in waves). Lately, I have been hungry, and I’ve been having a bar before. Obsessed with this one right now. I also have celery juice in the morning a couple days a week before my workout! This is good for energy. Another drink that I was told to try — havent yet, but i’m going to — is a watermelon slushie. The hydration/sugar makes for a great morning elixir/pre-workout beverage. It’s just watermelon, ice, lime squeeeze and coconut water.
Everything you put into your body on an average day (food, liquids, vitamins)
Since I discussed vitamins above, I’ll go into a brief outline of what I eat in a day. I really do listen to my body so somedays I am a bottomless pit! I can definitely provide a better, more in-depth outline of this (in video or full blog form, too).
Morning on way to workout: bar or celery juice, sometimes both. I also go in waves with coffee/matcha! Depends when I wake up.
Breakfast: protein smoothie, cauliflower oats, sweet potato with berries, hemp seeds + pumpkin seeds with protein mixed with coconut water on side
Snack: fruit
Lunch: salad with chicken or salmon, roasted veggies (from meal prep) and raw veggies with a little bit of olive oil
Snack: love jicama or cucumbers. Sometimes, this is more fruit though too! It works for me 😉
Dinner: Baked protein + veggies (some other ideas in questions below)
Dessert: I aim to have sweets a few days a week…its been hard lately ;). Hu kitchen chocolate (BUNUNDONE20 for 20% off!), Ingrained — her truffles and bars are insane, fronen and sacred serve as ice cream alternatives!
Before bed I’ll have lemon water and a few nights a week yogi detox tea!
How do you come up with menu ideas/switch it up?
Truthfully, I am a creature of habit…I don’t change it up that often, but I’m only feeding myself and I like what I like..what can I say? Haha! I will say, I prep the same veggies/proteins most weeks (chicken/salmon, potatoes, squash, asparagus, brussels, broccoli/cauli , carrots + raw veggies like beets, cucumbers, peppers and tomatoes) and use a different vehicle between meals. I switch from salads to sautees with cauli gnocchi, cauli rice, spaghetti squash, zoodles, palmini pasta, or just leafy greens. I’ll also use different sauces, like light oil, lemon squeeze, tomato sauce, vegan pesto, hot sauce, etc.!
What’s your whole regimen am to pm and are certain things for a reason?
For food, It’s pretty much all based on energy levels – I don’t change too much from AM to PM! Mornings I typically jump right into the day, while nights are my unwind period.
How you stay motivated/on track?
Once you start, you feel so powerful that you want to keep going! Once it became a habit for me, and I understood how good I could feel, it stuck! Keep taking progress photos, follow inspiring quote accounts (this is my favorite mindfulness practice!) and follow people that inspire you. Your instagram feed shouldn’t be a highlight reel, it should be a REAL reel. Let it be people with similar stories of growth and strength outside of aesthetics. Also, tap into the community (For me, it was Tone It Up!) You will make amazing friends and find accountability for people going through the same lifestyle shifts as you. Make yourself proud! Be your biggest champion and cheerleader. You’re doing this for you and no one else – so remember that.
How do you manage your budget? expenses add up so fast
I completely agree! It’s all about a trade-off. If you choose to go to workout classes, you have to plan to eat at home during the week. Walking places saves a ton of money (avoiding ubers!) and so does using resources like classpass or doing at home workout guides like the FTF movement. Let those pricier boutique workouts be a treat for you. I am grateful to partner with some local studios, but I still struggle with balancing the budget of it all too! Health is your wealth, and it does get pricey, but the most expensive workouts are not what you need for the best results either!
Hope you all found this useful – I had so much fun answering! Until next time! Xoxo
