Tag Archives: healthy lifestyle

Let’s Talk About Health

Healthy-LivingI get so frustrated watching TV commercials these days. I swear all you see is commercials claiming “pop this pill and lose weight…..no exercise or diet needed”. Really?! What in the world is in most of those pills? I don’t even want to know. Truly, the thing that disturbs me the most is that we are marketing to people with a true disease, yes obesity is a disease, telling them to keep on living their sedentary unhealthy lifestyles and just pop a pill to deal with the weight. WHAT?!?! NOOOOOO!!! We need to be educating people on how to eat healthy, how to exercise…..how to take care of themselves and get healthy. Believe it or not, the majority of people do not know how to eat healthy, they never had a good example set for them. They don’t know how to start exercising and what to do…..as a community we need to stop contributing to yo-yo dieting and easy fixes and start educating our youth on health and staying physically active. It is a crime that PE is being taken out of schools from budget cuts. I mean, what is wrong with us!?!? How does that seem like a good idea when we have such a problem with obesity in this country?

Let’s talk about some good ways to live healthy:


  • Park further away from the door so you have to walk further
  • Walk for 10 minutes at lunch, everyday (if you live in snow, walk around your office)


  • Do lunges, squats, push-ups, crunches, planks – whatever you can think of, during commercials when you are watching TV at night.
  • FIRST thing in the morning – get out of bed and do some jumping jacks, squats, push ups

Your Plate:

  • ALWAYS use a small plate. There is no need ever for a large plate. Put it back and get the small one.
  • Fill half of your plate with vegetables. Every single meal. 1/2 of your plate should always be veggies. The majority of the remaining plate should be protein, with a small portion left for carbs.

Food Preparation:

  • Buy raw vegetables – but when you get home, chop them up IMMEDIATELY and store them in ziploc bags or tupperware. That way when you go to the refrigerator the healthy food is ready available for you.
  • Buy bulk healthy meats (we buy at Costco) – when you get home immediately put them in ziplocs with a marinade and freeze them. That way you can take a lean protein out in the morning and have it ready to grill up when you get home from work, or all your kiddos activities.

The number one thing you have to know is that living a healthy lifestyle does take work. BUT….it is completely worth it, to put in the extra effort and time in order to feel so much more alive. I promise you that if you challenge yourself to move more and eat real healthy foods, you WILL feel like a completely different person. Please, don’t just pop a pill and hope to lose weight. Put in the effort for yourself, because you are worth it.img_1439

#ourprimallife #healthylifestyle #healthyliving #eatwell


New Years Resolutions 2015


The majority of us likely have similar New Years resolutions…..get healthy, exercise, lose weight, eat healthy, spend less, etc. These are all great positive mindsets to have going into the new year! So, why do so many of us fail at them? When we make a New Years resolution to exercise why doesn’t it last? We all know gyms are crazy the first few weeks of the year and then it dies down. People get busy, life settles in, work picks up following the 1st of the year. There are so many things to derail us on our journeys. So this year instead of making a bland resolutions like: exercise more…..I am going to make resolutions that I can track easily. As well my husband and I and out family will share joint resolutions to keep each other accountable. Opening yourself up to friends, family, the world makes it so you are held accountable!

Our resolutions this year so far include:

1. Working out for at least 20 minutes 4-5x a week!

In order to keep ourselves accountable we are going to track our weeks. When you write something down it is easier to track your progress and keeps you accountable to your goals.

2. Plan out our meals for the week. Meal planning can help save money and ensures that you will make better, healthier choices. We will plan out on Saturdays what the meals will be for Monday – Sunday of the following week! Maybe it is time to make a weekly meal board like I see all over pinterest!!

Menu Board

3. Walking our dogs, even if it is just 10 minutes so they can get outside, get fresh air, exercise and so that we can also get outside and get fresh air too! We still need to do a better job of quantifying this resolution but we are getting there with setting our goals!!


We are well on our way to improving ourselves and setting quantitative attainable goals!! What about you? What are your goals for this year? Let us know, share with us!! We would live to hear from you and get feedback and suggestions on how you keep yourself accountable! Cheers to new starts!!!!!

#2015 #newbeginnings #ourprimallife #healthylifestyle


End 2014 Strong – Workout At Home With Me!

It is so easy to just give up and say that you will exercise more or eat healthier or live a healthier lifestyle in 2015. But why not start today?!? If you start today you will almost be done with the first 30 days of setting a new lifestyle for yourself. If you stay strong and workout for 30 days straight you will build a habit in your life. All you need to do is get in the habit of working out and eating healthy and it will forever be a part of you.

Working out does not have to mean driving 15-30 minutes to the gym, working out next to people who stare at themselves in the mirror and socialize and make it a beauty contest…. and then drive back home 15-30 minutes. That seems like a lot of wasted time!! All you need is to get moving at home. Build workout routines in your bedroom, basement, living room, backyard, wherever you want. You do not have to leave home to get fit. BUT you have to remember that if you and I work out the same amount of time for 30 days and one of us eats a healthy diet of good fats, veggies, fruits and grass-fed organic meats and the other one of us eats a low-fat (ish) diet  with pastas, breads, lots of carbs, sugars, processed foods there WILL be a difference in how we look at the end of the 30 days. I cannot emphasize to you enough how important your diet is to your health and your physique!

Happy hump day people! Lets get our bodies moving!!! Hope you have a fabulous day!!

#ourprimallife #athomeworkouts #getfitnow #healthylifestyle #trainathome

Friday Pyramid Workout

You did it! You made it to Friday. Now all you have to do is get through the day and it is officially the weekend. Not just any weekend, but the weekend before a holiday weekend. I would venture to guess that a lot of people out there are starting to get stressed out about traveling, cooking, family time ;-), you name it…..it is just a joyous, stressful time of year. I will be the very first to admit that I tend to stress out over stuff that I justifiably should stress about BUT the problem comes when I stress about things that are completely out of my control. My husband constantly tries to encourage me to just let go and assures me that everything will be fine and work out just as it is supposed to. So today I am trying my hardest to do just that……take deep breaths and not stress.

Trying to reduce stress is not my strongest attribute. One thing I know that helps is exercising. Believe me even when you feel like there is no time to even brush your teeth, if you carve out 20 minutes of your day and take care of your body and mind it will increase your energy level and effectiveness conquering the rest of the days/weeks tasks. So who is ready to do a pyramid workout with me today and alleviate some stress?


10 Burpees

20 Push ups

30 Tricep Dips

40 Squats – last 10 are jumping squats

50 Bicycle Crunches

60 second Plank

70 Alternating Static Lunges

80 Static Ball – 40 Reverse Leg Curls & 40 Knee Tucks





90 seconds – High Knees

100 Jumping Jacks

100 – Pilates Hundred

90 seconds – High Knees

80 Static Ball – 40 Reverse Leg Curls & 40 Knee Tucks

70 Alternating Static Lunges

60 second Plank

50 Bicycle Crunches

40 Squats – last 10 are jumping squats

30 Tricep Dips

20 Push ups

10 Burpees

I added an extra 100 in there just so we could get our sweats worth! I mean if you are already all sweaty you might as well make it worth your time, right?  I hope you enjoyed this pyramid workout. Remember that you only get out of it as much as you put in. Do not slack on yourself. Give the workouts your all and I promise you that this form of exercise coupled with healthy eating will give you the results you desire. It is all in your hands.

Hope you all have a FABULOUS Friday and stay motivated this weekend. This week I will be working on creating a summary of all the workouts I like to do as a key on the main exercise page. That way you can always refer there if you aren’t sure how to do an exercise. Congratulations on making yourself healthier and stronger!

#pyramidworkouts #ourprimallife

Happy Monday – 17 Days Till Thanksgiving….Stay HEALTHY with GOALS

Happy Monday everyone! I know that happy and Monday don’t always go well in the same thought, but I encourage you all to embrace Monday as a positive day to reset. Let go of what happened last week and reset for this week. Whether you didn’t work out enough or at all, you ate horribly or you had a few slip ups, you got down on yourself…..whatever it may be, let it go and start new today.

One thing that happens with a lot of us is that we let a bad day/week turn into a bad month, bad season, bad year. Then you wake up and realize you have been living an unhealthy lifestyle for WAY too long. Don’t let slip ups get you down and set you back. Just brush it off and keep reaching forward toward your goals. Forgive yourself for your slip ups and move past them. We often hold on to negative behaviors for too long simply because we get down on ourselves for “failing”. Don’t let this happen to you!

Setting goals is extremely important. We all need goals. Think about your professional life….how many of you have evaluations every year or even more often where you set performance goals? Probably a great deal of you. Apply this to your personal life too! Set short term and long term goals for yourself. If you don’t have a goal to work towards than it can be very hard to stay motivated and measure your progress. Currently we have set a goal to eat extremely clean for the next 17 days. We need a fresh feel good cleanse to get us from the crazy Halloween parties and vacation we were on to the fun Thanksgiving weekend approaching. SO many people give up on themselves between Halloween and New Years. That is over 2 months of set backs! Think about how long that is. I encourage you to stay healthy this holiday season. Of course we will all have parties and holiday events where we aren’t eating as healthy as we should but don’t let that role over into months of bad habits! Join us in eating healthy for 17 days so that we all get to Thanksgiving feeling AMAZING!


I know that none of you want to be devastated by not being able to button your jeans. It is in your control. Eating healthy is a mental battle. No food will ever taste as good as healthy feels! That is my promise to you. Stay active and eat healthy and you will be so much happier!

Today I am going back to one of my favorite core strengthening workouts! Join me in enjoying some awesome planks! Link below….


Keep your mind positive. Have a wonderful Monday!

#ourprimallife #thanksgivingchallenge #motivationmonday #healthylifestyle #health #exercise #fitness

Eating Out – Don’t be afraid to ask


We all know eating out and eating healthy can be hard to do together. For those of you that travel a lot for work or just travel a lot for fun, eating healthy while on vacation can be a hard feat. It is probably one of the most common complaints about traveling. So, we wanted to offer up some helpful tips for you to eat healthy while traveling.

*always ask what oil is used to cook the food. If it is a canola/vegetable oil you can ask if they can cook it in olive oil instead

*substitute items that are not good for you, or too heavy. We never run into problems substituting! For instance with breakfast I asked to substitute the hash browns for fruit and my husband substituted cottage cheese. When those items are not on your plate you no longer have the temptation to eat them. This also works for dinner plates. Ask if you can have extra veggies instead of the starch they have on the menu.

*ask them to grill the meat. If something looks good to you but it is fried or covered in sauces ask them to grill it with lemon on the side. Squeeze the lemon over top for more flavor!

*ask for a burger or sandwich wrapped in lettuce as opposed to bread.

*ask for sauces on the side

*use lemon to dress your salad….I promise you it is incredibly tasty! You get a fresh salad and you can actually taste all the flavors of the veggies instead of having the dressing overpower the meal

*add cinnamon to your coffee to give it a yummy kick and mask bad coffee 😉

*rule of thumb – if you order an appetizer, no dessert. So if you can’t help eating dessert on vacation than skip the appetizer. It just helps to eliminate some of the restaurant intake.

Remember that no matter what you will always feel better after eating healthy. The reason so many people suffer from exhaustion, acne, stomach problems, etc has a lot to do with their diet. What we put into our bodies has a great impact on how we feel. If you put good fuel into your body it will create positive energy. Life is about experiences, we travel to have wonderful experiences….but I believe one major thing we all have wrong is using food to create the experience. Food should just be a side note to the whole experience. Food should be used to fuel our bodies in order to live a healthy energetic life so that we are able to get out and live life to the fullest! Food for thought 😉

I hope you all have a wonderful Wednesday. We are saying goodbye to Sin City and heading to the center of energy fields and relaxation in Sedona! Talk to you soon!


#ourprimallife #eatingout #traveling #healthylifestyle #sedonabound

Salmon Stir-Fry and Cauliflower Rice


We all have those days when we get home from work or running the kids from school to activities and we are absolutely exhausted. The last thing on our minds at that point is cooking dinner. Dinner can seem so overwhelming at times.

Last week I had that exact experience. I had a long day and the thought of starting dinner at 5/5:30 was overwhelming! That is when simplicity is at its best! Cooking doesn’t have to be an elaborate time consuming obstacle of chaos. Here is what I did to create a healthy, simple dinner that was on the table in less than an hour.


4 pieces of salmon
Handful of mushrooms chopped
Handful of small sweet peppers chopped
1/2 onion chopped
2 cloves Garlic minced
Olive oil
Head of cauliflower

Coconut Aminos/Soy sauce


Preheat oven to 400*

Coat salmon in olive oil, then season with salt, pepper, paprika and thyme. Cover a baking sheet with foil and lay our salmon. Squeeze lemon juice on top of salmon. Optional – cut lemon rounds and place on top of salmon as it bakes.

Put in oven for roughly 15 minutes.

Remove and set aside. Increase the oven to 425* now for the cauliflower rice.

As the salmon is cooking this is the time to chop up all your veggies.

Once veggies are chopped you can remove florets from cauliflower core and in small batches pulse in a food processor until it looks like rice. You can also use a fine grater at grate the florets if you do not have a food processor.

Take a large baking sheet and spread the cauliflower rice across it evenly. Try to get s single layer. Then salt and pepper for flavor. Pop this in the oven for 15 minutes. Remember to toss the rice a few times during the 15 minutes to get it to cook evenly.

While the rice is roasting in the oven sauté your onion and garlic in olive oil in a large skillet over medium/high heat and add your veggies with whatever seasoning you prefer. I added in salt, pepper and paprika.

While your veggies are sautéing chop up your cooked salmon into bite sized pieces. Once the veggies are sauteed add in the cooked salmon. At this point add in some coconut Aminos/soy sauce and some sriracha. Stir around and let the flavors blend.

Take out the cauliflower rice and plate it like any other stir fry. This was the yummiest dinner and it was so simple and not very time consuming!

Enjoy what you eat! Enjoy the process of making healthy foods to fuel your body!! Hope you enjoy!

#mealsmadesimple #ourprimallife #healthlifestyle #food #healthymeals #healthylifestyle