My Top 5 Foolproof Nutrition Tips

I get asked ALL.THE.TIME. what my top tips for nutrition are, or if people should subscribe to a specific type of diet that is making headlines. Generally people want something flashy and sexy. Something that will shrink their waist or grow their muscles in a matter of minutes/days, and I generally leave them feeling disappointed. Not my favorite thing to do.
Nutrition is a lifelong pursuit. You can't undo years of sedentary donut eating in one weekend. You can, begin to make big and healthy changes in your life right now!
So, without further ado, here they are. My top 5 fool proof nutrition tips.

1: Eat Slowly
Yup, that's my #1 eat slowly. This is important because it takes a while for our brains to get the message from our stomach that we are full. Eating slowly gives our body more time to get the message. This is also a great way to help prevent you from eating the entire bag of chips, or box of cookies, or whatever.
Here are some tricks to help make it happen.

• Put your fork down between bites
• Chew slowly and completely before swallowing
• Drink water or tea with your meal
• Turn off technology while eating (no joke)

2: Stop at 80% full

Remember when I said it takes our brain a long time to get the signal that we are full? It was like 30 seconds ago... So, stopping at 80% full helps us to not feel heavy and bloated after a meal/feeding. It also helps us to save some of our favorite food as leftovers later on. This one can get tricky for those who have "number" brains, or are very literal. You've got to experiment. Practice tuning into your boy while you're eating, and think "hmmm, does my stomach feel like it has enough food in it? Am I at 80(ish) percent?" Then stop eating. If you feel hungry in an hour you probably stopped too soon. If you feel bloated and yucky, you probably did not stop soon enough. Experiment on your body. Science is rad. Be a part of it. 

• Start by eating slowly (see above)
• Tune in to your body
• Experiment on yourself..Science
• Take notes
• Learn to love leftovers (most of our plates and serving sizes are waaaay too big) 

3:Drink Plenty of Water

Water is my jam. Like I don't use it on sandwiches or anything, but I do use it for everything else. When we are hydrated we feel and look better. It helps to keep our skin bright and wrinkle free (ish) it keeps our hair shiny and nails strong. It also keeps our minds clear, so we can do our best work, and our joints lubed up so that we can move our best. Water is the key to all life (along with the sun) and our bodies need a constant resupply. If you lie in a dry area you probably need more. If you sweat a lot same thing. Most adults need about two liters a day. You can do this! 

• Cary a water bottle around with you
• Eat lots of fresh veggies and fruits (they are loaded with water)
• Try infused water or tea (no sugar added)
• Give up on (at least limit) calorie dense drinks (soda, flavored coffee and tea, alcohol) 

4: Add Lean Protein and Veggies or Fruits to Each Feeding

Need a snack? Grab some string cheese and carrot sticks. Hate that option, that's okay, find something you love. Make sure it's loaded with, you guessed it, lean protein and veggies, or fruits. If you need to watch your blood sugar stay with veggies, if you hate veggies try some fruit-or learn to love veggies. Seriously, there are 100s out there, there has to one you'll tolerate. 

• Learn to prep your food-the best way to ensure you always get what you want/need
• Find easy to snack on foods like baby carrots, string cheese, mini bell peppers, etc.
• Get in the habit, this means just do it, and keep doing it
• Get friends/family involved. If you live with someone it's easies to eat heathy together!

5: Be Mindful

Being aware of what/when/how much you are eating is key. Accepting the consequences for your food choices is the second part. There are not inherently good or bad foods. Some people are extremely allergic to raw vegetables, some people react negatively to dairy. Sometimes it's good for the soul to celebrate a dear friend's birthday by enjoying a slice of cake together. Again, pay attention.  Become aware of how you feel before/after feedings and take responsibility for it. If you feel like crap after a certain type of food, think about that before you eat it next time. Is this food "worth" that feeling. If so, dig in. If not, don't. Easy, right. It's actually pretty tough. I'm asking you to be present throughout your day. 

• Take notes on how you feel before/after feedings
• Slow down before/during/after eating (again, I know) 
• Check in with your body-How are you feeling?
• Check in with your mind/heart-How are you feeling? 

There you have it. These are my top 5 tips. The sexiest and flashiest nutrition tips of life. 

Remember to sign up for the Healthy Holidays Challenge today! 

Yogic wisdom found Here 

Speak Your Truth to Create Positive Change

Tonight (October 5, 2017) we have a full moon in Aries. I love the moon, and I love Aries, so this is an exciting time!
What this means for you is that it's a great time to gain clarity on your personal truth, and use your voice to speak your truth in a dynamic way.
The full moon in Aries is directly across from our sun in Libra.

The sun in Libra encourages us to build healthy relationships and find peace within ourselves.  Libra is diplomatic, persuasive, and empathetic. The sun represents our identity, so, if you've been feeling these pulls don't fight it. It's all part of the weather. Libra's mantra is "I come in peace." Something we could all use a bit more of right now.

The moon represents our soul and emotions. Aries is dynamic, quick motivated, and pioneering. Can you think of a better pair to enact positive change?! If you have been feeling the pull of peacemaker and change maker this is why.

This is a very powerful time for those who are seeking to be heard, and to find their voice. This is a time for us to claim our power back in a peaceful and loving way. Harnessing the power of Libra to be a peacemaker and develop healthy loving relationships while honing in on Aries drive and initiative can and will create a powerful and peaceful tide of change.

"True power is driven by compassion and empathy.

It is fluid, and easy to share with others. Power allows you to prop others up, to speak with clarity for truth and justice, and to elevate the greater good without putting others down. Speaking your truth to others in power creates a connective tissue that bands everyone together, creating the kind of cohesion that even those exerting force over you cannot resist.”

If you have ever thought you were too small to make a difference, try going to bed with a mosquito in the room! All of us, no matter how “small,” have tremendous power. Mercury (the ruler of the throat chakra) and the full moon in Aries drive us to find it this month. With Aries’ qualities of action, planning and forward momentum, we have the strength to utilize our clear, compassionate communication for thoughtful change and influence on our immediate and global surroundings."

Alanna Kaivalya

Source

Now is our time our friends. One voice can make a difference. Your voice can make a difference. 

Namaste 

More Soul Weather Here 

Be the Light Share the Light

As part of my effort to give back and to share the light I am doing a little giveaway! You can enter someone you care about to receive a free two hour partner yoga session! This giveaway will be for local folks only (or someone willing to travel)

Partner yoga is an incredible relaxing and rejuvenating experience. The receiver primary stays in savanna and the practitioner (me) moves them through several deeply healing yoga postures. It is pure bliss. No joke. 

So, this is a two fold chance for spreading some goodness. You have the opportunity to write all the amazing things you love about the person who you'd like to see win! 

Here is how it'll work. 

1: Find and like the post on Instagram  Let me know if you have any trouble

2: Write at least a paragraph about the person you think deserves to win. 

3: Post it to social media tagging me @awoodfitness and using the hash tag #bethelightawf 

        Feel free to also use #sharethelight #bethelight

4: If you, or the person you are nominating is shy and/or very private feel free to message me your entry!

THREE entries will be chosen to win! All entries must be submitted by October 15th.  

I hope that this will be a great chance for all of us to share the light during these dark and troubling times. 

I know that if we stand united in giving more good into the world we can make an incredible impact! 

Much love!

Namaste 

Partner Yoga Learned Here 

Holding Space for Peace

Source
I have spent much of the day unsure of how to respond or what to say about another act of senseless violence in our beautiful country. My heart is beyond broken for all those who are feeling such pain, fear, and grief.
I am religious, so I have been sending prayers to bless these families. I have also been holding space. To hold space means to give of your light and love unconditionally, free of judgement and fear. It means to lift up your heart and mind in unity with all that is good. The world, and all of it's inhabitants are made up of energy. When we are holding space we are sending all of our uplifting and healing energy out into the world. If a community unites in this practice it can be even more impactful!
I love this practice of both prayer and holding space. I love to send good and positive energy into the universe without judgment or expectation.
I also love things that are a bit more tangible.
I came across a post that a friend had shared on Facebook today. The author said that she had done a random act of kindness for each life that was lost in the Sandy Hook shooting. Her goal was to bring more love and joy into he world. This is such an inspired idea! I will be following her lead and performing an act of kindness for each life lost during the terrible act of violence in Las Vegas.
I hope, my friends, that you will join me in holding space, sending prayers, and being kind.


Be the light. Share the light.

More Yogic Wisdom found Here 

Healthy Holidays Challenge

The holidays can be a tough time of year! Our stress levels rise, we get busier and busier every year, and it never seems to stop! 

Make this year your best year yet. Manage stress, eat healthy, and exercise to give yourself more energy, and more quality time to spend with your family. 

Bonus: enter for a chance to win great prizes!!

Register Now! 

The challenge runs Oct through Dec. Competition officially begins on Oct 1st and ends on Dec 31st. Registration will remain open through Oct 15th. 

What you get: 

Daily emails including nutrition and lifestyle coaching
Daily workouts customized to your current fitness level and goals
Access to private Facebook group with your fellow competitors
Monthly online webinars and coaching sessions
Chance to win incredible prizes

The cost:

$80/month paid monthly

or

$200 paid in full registration

Sign up now and get a free bonus! 

The Kitchen Rescue Pak

Yogic wisdom found Here 

One of My All Time Favorite Recipes: Salsa Chicken

I LOVE this dish. It's stupid easy to make, and is always a hit. I sort of discovered it on accident one day when I had to feed a billion people.

Here it is: Slow Cooker Salsa Chicken

What you need:
6-8 Frozen Chicken Breasts
1: 24 oz jar of your favorite salsa
1-2 Tablespoons Ground Flax Seed

Put all ingredients into your slow cooker be sure to cover as much chicken as you can with the salsa. Cook on high for 8 hours. Shred the chicken and serve hot over riced cauliflower or on your favorite whole grain tortilla. Enjoy!

Yogic wisdom found Here 

A Total Eclipse of the Heart

With the total solar eclipse happening today in U.S. you have probably already felt and perhaps even seen some of the effects. The moment of the sun, moon, and planets can have a big impact on us, and a major event such as this one can be felt for weeks before it happens. So, if your last couple of weeks have felt a bit off, or you have been more sensitive than usual, there is a perfectly good explanation for it. We can blame it on the stars. ;)

Cosmic events like this inevitably stir up old wounds, challenge our perceptions, and reflect our inadequacies back to us in ways we could never imagine. It uncovers what has been hidden for too long… What is revealed is our greatest gift. All things must come to the light, and this is the universe's way of nudging us along the path. 

In the last couple of weeks I have felt tugged on by my past, a place I work hard to not dwell. Feeling old hurts and embarrassments, and reflecting on things that I might have done better. These memories and pains have pulled me toward seeking resolution, not revenge, but self healing resolution. 

These past pains, and the challenge to our perception of who we are allow us to dig deeper into ourselves, and discover what is actually real (hint, it's only this moment) It does not due to dwell in the past. We must acknowledge our past hurts and pains, they are real after all. Once we've acknowledged them we must set them aside and move forward. 

If you are ready to stop sleeping through your life, and to start living it, join me for life coaching, and soul weather astrology readings. 

Astrology training taken Here 

Enjoying the Journey

When I was a child I was wild. I felt a sense of freedom that can only be found in a child who feels safe and loved. This is the time in my life when was most likely to be found "in the moment"  I'm certain it drove my mother crazy. It made no difference to me if we had places to be, or people to meet. I was looking at "my very favorite" potato bug, and that was all that mattered.



As I grew older I become more aware of appointments, meetings, regret, and fear. We are taught that these things are not just normal, but important. We must "learn from our past," and "plan for our future." While these phrases do have , at least some, merits. They do not carry the grace that we award them.

Life is a journey, and the only way we can enjoy that journey is to live in the present. Elkhart Toole has said, "The only thing that is real is the present. This moment" When we get caught up in planning for the future and learning from our past we put ourselves into a cycle of irrelevant fear and regret. There is nothing we can do about the past, and, since we can only control our own actions, very little we can do about the future.
I am not saying that there is no hope, or that learning from our past "failures" and "victories" is fruitless. All I'm saying is that, in order to really live, we must focus on the here and now.

Think of an athlete. When an athlete plays a great game, or has an incredible match, it's not because they were thinking about what they did in the tournament last year, or how they are going to do in the tournament next year. Any athlete will tell you they were "in the zone" and the "zone" is now. When playing sports milliseconds can make the difference between victory and loss. There is no time to analyze at what angle the ball is coming in, or how fast your opponent is running. There is only time to act.

Even if you are not an athlete this is a very applicable practice. Yogis call it mindfulness, and even Time magazine recognizes how beneficial it can be.

“If you are depressed you are living in the past.
If you are anxious you are living in the future.
If you are at peace you are living in the present.”

Lau Tzu

I often grew (see also grow) impatient waiting for the next phase of my life to come along. Thinking that when I'm older this will be easier, or when I've finally fished school (don't even get me started) life will be so much better. This kind of thinking draws me away from the joy that exists all around me. Not only can I not enjoy my math class simply because it's math, but I am blocking myself from feeling the excitement of learning something new, or celebrating how quickly I remember an old concept by worrying about when it will finally be over.


I used to be less healthy than I am now. I was constantly fluctuating between being very thin, but not healthy, and relatively heavy, and not healthy. 
When I finally started digging into fitness and learning what it meant to eat healthy and exercise I was obsessed. Each day I marveled at the heavy weights my body could move, and was shocked at the amount of healthy food I was eating and how good my body felt. Each day I was in love with the journey. I am so grateful looking back that I was not so wrapped up in the past or future that I was able to really live that journey.

My wellness journey is still ongoing, and since its lost a little bit of its newness I fall in and out of love with it. I try to celebrate each moment. I am still amazed at the incredible things my body can do, and am constantly fascinated by the complicated internal reactions. I am loving this journey.

There is only now. This moment.

To learn more about ProCoach with Alaina Wood Fitness flow this link. 


Yogic Wisdom Here 

ProCoach with Alaina Wood Fitness-Powered by Precision Nutrition

I have incredibly exciting news! This is especially poignant for those of you who live a little further away. I am now offering online nutrition coaching and training! This is unlike anything you have ever experienced before. This highly personalized, year-long program will guide you to not only reach, but to also maintain your health and wellness goals!

This is not another yo-yo diet. This is not a get fit quick scheme. This is a total lifestyle and life-long makeover.

As if this was not enough, this program has been proven to work by three peer-reviewed studies.

Get and stay healthy so that you can do more of what you love!

As a Precision Nutrition certified coach I have the training and knowledge to guide you through this incredible journey of discovering the best possible version of yourself.

More questions? What this inspirational video!

Below is a list of program options for you!

Here is the nitty gritty for all you lovers of details.

ProCoach is powered by Precision Nutrition. As a certified PN coach, I will be your guide/coach on this year-long journey. Each day you will receive an email from ProCoach. This email will inform you of your habit (each habit lasts two weeks) and give you lots of details as to why this habit is so important. You will have an opportunity each day to check in and mark if you have completed your habit or not. Talk about accountability!
If you choose the program that includes workouts you will also receive a daily workout. This workout will come in three options: Full Workout, Short Workout (for when you're short on time,) and At-Home Workout. The program is designed to match your specific needs, and the workouts are tailored to you. No matter what your goals are, Alaina Wood Fitness and ProCoach can help!

Using Exercise to Manage Stress and Maintain Mental Health

Using Exercise to Manage Stress and Maintain Mental Health

 It seems like the world never slows down, especially when we are at our most busy or stressed.  As a result, mental illness and anxiety disorders are on the rise. (*You may be surprised to know that Utah is the state with the highest reports of mental illness with 22.3% of the adult population reporting some form of mental illness) 

How can we manage our stress and keep mental illness at bay? You may be surprised to learn that one of the answers is exercise.  Research shows that exercise not only keeps your body healthy, but can also help to keep your mind healthy and functioning at a higher level longer.

Cardiovascular exercise such as jogging, dancing, biking, gardening, and walking have been shown to reduce anxiety and depression. This is believed to be because of the increased blood flow to the brain.

Movement is also suggested to have an influence on hypothalamic-pituitary-adrenal (HPA) axis, which controls our reaction to stress and many other body processes, such as digestion, motivation, mood, and sex drive. Exercise has also been found to alleviate symptoms of low self-esteem and social withdrawal.

Physical activity can also affect the number of new nerve cells we grow in a region of the hippocampus - an area of the brain involved in learning and memory.

So how do you apply this to your life?

• Move more to reduce stress
  If you've had a rough day at the office or at home, hop on your bike or take an evening walk to find stress relief. Doing so boosts your body's ability to deal with existing mental tension.

• Move more to find happiness
  Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed and may be as effective as antidepressant medications. Talk with your physician about incorporating exercise into your mental health care plan.

• Move more to remember more
  While exercise and a healthy diet can't "cure" Alzheimer's, they can help protect the brain against cognitive decline that begins after age 45. Moving more on a regular basis boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

• Move more to boost your smarts
  Research shows that cardiovascular exercise can create new brain cells (neurogenesis) and improve overall brain performance. A challenging workout increases levels of a brain-derived protein (BDNF) in the body, believed to help with decision making and learning.

• Move more to manage addiction
  The brain releases dopamine (referred to as the reward chemical) in response to any form of pleasure. Unfortunately, some people become addicted to dopamine and depend on the substances that produce it, like drugs or alcohol. But short exercise sessions can distract drug or alcohol addicts, making them de-prioritize cravings, at least in the short term. 

If you feel like you are at your mental breaking point just reach for your jogging shoes to help improve your mood and your mental health!

Yogic wisdom found here

Sources:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

http://www.marqueehealth.com/

http://www.newsweek.com/nearly-1-5-americans-suffer-mental-illness-each-year-230608

Fall Fitness Challenge

Are you looking to get back into shape, or want to maintain your summer body during the holidays? 

During this three month competition you will learn the skills you need to get into and maintain the best shape of your life!

What's Included:

• Unlimited small group training (Classes will include weight training, TRX, Kettlebells, and Yoga)
• Customized nutrition coaching geared to your body type
• Spiral bound fitness and nutrition handbook 
• Testing of REAL fitness metrics
• Heart health
• Muscle endurance
• Strength
• Body composition - just for fun :)

Cost: $125/month (total of $375)

Pay for all three months and save $5/month for a total of $360

Discount available for employees of Profire Energy

All training will take place at ProFire Energy in Lindon (unless otherwise specified)

Dates: October 3rd through December 20th, 2016

Prizes: The following prizes will be awarded to the top three finishers:

1st place finisher will win the grand prize of one free month of training (up to 3 sessions per week) with Alaina Wood Fitness (valued at $440)

2nd place finisher will win one free month of training (up to 2 sessions per week) with Alaina Wood Fitness (valued at $330).

3rd place finisher will win a 50% off discount valid for a training pack of their choice for one month.

Winners will be determined based on the following fitness metrics:

• YMCA 3 minute step test (heart health)
• One minute squat and push up test (endurance/strength)
• Medicine ball throw test (strength)
• Body composition (weight/body fat %)
• Progress photos

Fine Print: Competition runs from October 3rd through December 20th (end date is flexible based on holiday schedules). Classes will be held outside of normal work hours (morning and evening) and be based on trainer availability as well as client needs. Clients will sign up for classes for the following week at the end of the previous week. Winner will be chosen based on percentage of improvement on all fitness tests as determined by Alaina Wood Fitness. Online training options available upon request.