ReDefined

Join me for a quick IG Live metabolic resistance training workout this Saturday at 7am pst.

Why join:
1. Better mood
2. Increase energy
3. Reduce stress
4. Relieve anxiety
5. Feel confident & strong
6. Quick & effective workout

What you will need:
1. Slider (if you don’t have a slider, you can use a hand towel or paper plate).
2. Medium Weights (10 #)

Do you have something healthy you love and enjoy every day?

Pure Inventions Cranberry Elderberry drops are one of my favorite products that I love and enjoy every day.

Here’s how it could help you:

1. Drink more water. Being hydrated improves your energy levels, skin, cognitive function, and is essential for optimal hormonal and metabolic funciton. If you know you need to drink more water, but struggle to get it in these drops make it so easy because it makes your water taste so good.

2. Alternative to high sugary drinks. If you are drinking sugary drinks that can lead to mood and energy highs and lows, these drops are an amazing replacement because they are naturally sweetened with stevia and lo han fruit for zero calorie sweetness.

3. You know the powerful benefits of antioxidants to protect your body and brain. Especially if you workout your body needs even more antioxidants.

Click the link in bio to get $10 off.

Comment below and let me know how you like it. I have tried other flavors, but the cranberry elderberry is the best.

Make sure your workout program combines strength training, appropriate cardio, and adequate recovery for the best hormonal and metabolic results.

If you get your adjust your training appropriately, you can workout less and get better results.

Link in bio for a taste of redefined to see what a sample week of balanced workouts look like.

We celebrated our 18th wedding anniversary last weekend 🥂

Forever grateful for his unconditional love, being by my side through all the hard times, celebrating all the good times together, & how he can still make me laugh everyday.

There is no one else I’d rather do life with. So excited for the rest of our life together.

Is what you are eating helping you feel better or worse?

Good impacts how you feel mentally and physically.

It has the ability and power to change how we look and feel.

Healthy real whole foods works to increase your ENERGY, improve focus, and boost MOOD.

On the other hand, many packaged foods do the exact opposite and will rob your energy, make it hard to focus, and can make you feel sad and irritable.

RE:Define healthy eating by connecting what you eat with how it makes you feel to make heathy eating a lifestyle you want to maintain even during summer vacations.

If you would like more help finding out the best way to eat for your bodies metabolic and hormonal needs, please click the link in bio to set up an appointment.

I hope you will join me to tomorrow morning for an IG Live Memorial Day Workout. 7am pst. You will need a medium resistance

Feel your best this Memorial Day. The foods you eat impact your hormones, which impact how you look and feel.

Creating balanced smoothies with key superfoods can help to naturally balance your hormones for better and more stable moods, energy, sleep, libido, body composition, and mental clarity.

The berry shake recipe I am sharing with you has so many benefits for you.

1️⃣ The coconut 🥥 helps create, use, and eliminate estrogen and progesterone.

2️⃣ The flaxseed is a phytoestrogen that can help reduce hot flashes.

3️⃣ The 🫐 berries 🍓provide vitamin C to reduce inflammation and combat stress.

I recommend this shake for women in menopause and for those with a cycle during your luteal phase.

Please leave a comment or berry emoji below if you would like more Hormone Balancing Smoothie Recipes like this.

Any one else LOVE Friday’s? In today’s Re:Defined Lean & Defined workout we use the mini circle band and medium resistance band.

These bands are a must have if you are traveling this summer and want to to be able to workout anywhere.

Consistent workouts get results not occasional workouts. Which is why we do quick and effective workouts in RE:Defined with portable equipment that are easy to make happen.

If you already use bands and they are getting easier for you, I recommend replacing them to bring back more resistance.

Curious to see if RE:Defined is the right health, fitness, and nutrition program for you? I would love to talk with you.

Click the link in bio to set up a free 15 minute consultation with me.

Many of you know our Dog Duke passed away last May and how hard it was for our family. Which is why I am so excited to introduce you our new dog!

My husband Daniel is a firefighter on the Urban Search and Rescue Team and I am so proud of him for his recent graduation as dog handler.

He has been paired with Chester who is a Belgian Malinois trained to search for live bodies during natural disasters.

He is known for his quickness, being impressively intelligent, athleticism, and is very affectionate and loves to cuddle. They are a perfect match.

We are so grateful and want to thank the , , and the Urban Search and Rescue Task Force 8 for this incredible opportunity.

May can be a busy month with graduations, holidays, & wrapping up the school year.

Just want to encourage you to keep nourishing your body well & getting your workouts in consistently even during the busy seasons, so that you can feel your best mentally, physically, and emotionally.

Is the juice worth the squeeze? For this recipe yes because your liver regulates your hormones and is your fat burning organ.

Love Your Liver Detox Juice:
(2 Servings)

• 4 beets
• 1 green apple
• 2 grapefruits
• 1-2 inch ginger root

I am having a juicing 101 class for my members this Sunday, if your interested let me know.

Cardio alone will never be enough. For women is it essential that we strength train. Combining the appropriate amounts of cardio and strength training is the most effective way to change how you look and feel.

The older we get the more important lifting weights is to offset and counterbalance the hormonal and metabolic shifts that occur.

It creates a metabolic and hormonal shift that last long after your workout has ended.

I recommend metabolic resistance training, which is a combination of cardio and strength training if you want to get better results in less time and it is the best way to decrease body fat.

When you do hormone balancing workouts you will see results like you have never seen before.

Drop a 💪 below if you lifted weights this week.

Click the link in bio if you are ready you to redefine your workouts.

Getting messages like this just makes my day!  I love having as a member and thank your for sharing how RE:Defined has made a difference for you and your life.

#1 - Make sure you have a health, fitness, and nutrition program that works and is one you can stay consistent with even when traveling and life gets busy. ✈️ 👩🏻‍💻

I want you to know that you don’t have to do extreme exercise and unhealthy dieting to get results. Sometimes less is more, but knowing what to do to get your body working for you is essential to get and maintain results.

You too can get results like Carrie.

If you are ready and wanting to make a change, don’t put it off. Start today.

I would love to help you too. Click the link in bio for a program that works.

Re:Defined is not your average workout program, by design.

I am a kinesiologist, certified strength and conditioning coach, integrative nutritionist, health coach, certified drugless practitioner, and hormone specialist.

If you want results, I encourage you to avoid doing random
workouts. Have an intentional plan designed by an expert who is knowledgeable and experienced in training the whole female body.

If you need help with this I provide an online workout program for women that also includes nutrition and lifestyle coaching to balance hormones to look and feel your best.

Now is the perfect time to join.
Click the link in bio to start today.

Foam rolling is my favorite way to recover. Thankfully I didn’t put my hand in the bird p**p while filming this recovery video 😬

Even a few minutes of foam rolling can be helpful to reduce muscle soreness, improve range of motion, reduce the appearance of cellulite, and helps to calm our nervous system to feel more relaxed.

Top 3 Foam Rollers:

1. basics high density 36 inch foam roller. It is a great price and the longer length is beneficial for a variety of back and core exercises.

2. Trigger Point Grid Foam - Is a really nice High Quality Foam Roller I recommend.

3. Brazyn Morph Foam Roller.
Having a collapsible foam roller makes is so easy to store and convenient to take with you when traveling.

Your muscles get stronger, leaner, and denser during your recovery time after your workouts. Which is why I intentionally build in adequate recovery time into the Re:Defined workout subscription.

Do you foam roller already or want to start?

I 🤍 Spring Break with my Boys, Beach Camping, Waking up to the Waves, Family, Campfires, Fun Games, & Beach Workouts.

Thank you Grandma for making beach camping so special.

If you feel like your going to break, it’s probably time to take a break and enjoy getting outside.

Taking a break & getting outside makes us healthier & happier because it helps bring down stress hormones, reduces anxiety, improves mood, sleep, focus, & even creativity.

What do you have planned for your spring break?

I 🤍 Spring Break with my Boys, Beach Camping, Waking up to the Waves, Family, Campfires, Fun Games, & Beach Workouts.

Thank you Grandma for making beach camping so special.

If you feel like your going to break, it’s probably time to take a break and enjoy getting outside.

Taking a break & getting outside makes us healthier & happier because it helps bring down stress hormones, reduces anxiety, improves mood, sleep, focus, & even creativity.

What do you have planned for your spring break?

It’s National Vitamin C Day.
Vitamin C is amazing for women. It helps reduce stress hormones, can help raise progesterone to feel more calm, decreases inflammation, boost energy, and is needed to maintain and make collagen, which is why this beauty vitamin is essential for radiant skin.

4 of my favorite ways to get vitamin C in are:

1. DRINK it: RE:Defined Strawberry Lemonaid 🍓🍋

Ingredients:
1. Juice of 1 fresh lemon in 32 oz water
2. 1-2 sliced strawberries
3. Few drops lemon drop stevia

2. EAT it: Broccoli, Cauliflower, & Red Bell Peppers

3. SUPPLEMENT: Lypo-Spheric vitamin C

4. SKIN Care: vitamin c brightener

What other vitamins do you think deserve their own national day?

Anyone else feel like they can relate to the movie Encanto or Mei Mei from the movie Turning Red?

I know I can, which is why I can’t recommend journaling enough.

Start today because:

⭐️ Research shows journaling can boost mood 💃🏻
⭐️Improve memory and focus 👩🏻‍💻
⭐️Can help to reduce depression and anxiety
⭐️ Helps to release suppressed thoughts and emotions 🧰
⭐️ Bring clarity to our thoughts feelings and why we do certain behavior
⭐️ Release the negative effects of stress 🤯
⭐️Improves our ability to regulate our emotions.

It’s simple, free, and life changing to stay healthier mentally, physically, and emotionally.

I heard someone say if you do a hard math problem you write it down to figure it out and your emotions are the same way except way more complicated.

Writing them down helps you sort them out instead of turning to alcohol, eating, shopping therapy or other deceptive ways to numb and suppress our uncomfortable feelings.

Release your pent up feelings in a healthy way to move forward with more clarity and less confusion.

Remember your physical body is directly impacted by your mental snd emotional health.

Therefore we have to take care of it all, which is why in RE:Defined it is an all-in-one wholistic program for real results and better optimal health & wellbeing.

Good friends and family bring true health and well-being.

Thank you Dan for being my forever best friend and you are such a blessing.

Get out in nature. Take a hike. Hug your friends and family today. Live healthy and whole.

The same voice that says “give up” can also be trained to say “keep going” - unknown

RE:Define your mind, body, and life to live with more joy, vibrancy, endurance, strength, health, and freedom.

Enjoy St. Patrick’s Day ☘️today feeling healthy & happy with my favorite Mint Chocolate Chip shake.

Good health is never about luck.
Optimal health & wellbeing happens as a result of our intentional decisions and all the small habits we do everyday.

Mint Chocolate Chip Shake

Ingredients
1.1-1.5 cups unsweetened coconut or almond milk is my favorite
2.1 serving of chocolate or vanilla grass-fed whey protein or pea protein powder
3. 1/2 cup fresh mint
4.1 tsp raw cocoa powder
5. Handful spinach
6. 1 slice avocado
7.1/4 -1/2 frozen partially green banana
8.1-2 tsp raw cacao nibs are my favorite

Optional: sprinkle with raw cocoa nips and/or coconut butter on top.

Blend and enjoy!

Happy St. Patrick’s Day & Enjoy eating green today
🍏🥦🥒🥑

Spring is the perfect time to clean up everything. Start by slowly replacing endocrine disrupting foods, beauty, & home products with ones that help create hormonal balance instead of hormonal imbalances.  

is one brand that you can trust and can make upgrading easy.

soaps are really good and I love their lemon lime chapstick it is my go to favorite.  

But what I am really excited to share with you is how amazing their chocolate 🍫is. The hazelnut is my favorite.

They are organic, fair trade, vegan, and sweetened with coconut sugar, so you can satisfy your chocolate cravings and still feel good afterwards.

You can still spring clean your diet and indulge guilt free.

🍫

Grief. Sadness. Despair. Frustration. Anger. Anxiety. Fear.

All these uncomfortable emotions can hinder our motivation to eating healthy, exercise, get adequate sleep, and take care of ourselves.

No matter what your going through please do not throw in the towel, do not give up, keep going, and take care of your health even if and when you don’t feel like it and life is hard.

It’s during difficult times we need to be even more intentional about eating well and working out because it works so well to help us feel better.

I know eating healthy and working out won’t take away our stress, pain, or grief, but it can and does help us to be more resilient and better able to cope with the challenges of life so we come out stronger.

If you are going through a difficult time and need support, motivation, and encouragement to stay healthy, I would love to have you as a part of RE:Defined.

Click the link in bio to get workouts your can do anywhere and can fit into your schedule.

Warm comfort foods always seem to tastes better on cold, overcast, rainy days like today.

So I made my RE:Defined chili for my family and my neighbor. She said “it was delicious and it’s always fun to taste another way of making a dish we all love to eat”, so I thought I would share my recipe with you. This chili is also perfect for serving up on nights we have baseball or basketball practice.

I do several things to make a healthy chili, to increase the nutritional value, fiber, and flavor by using fire roasted tomoates, no beans and LOTs of vegetables, grass fed/finished beef, served over brown rice, and upgraded healthy toppings like green onions or cilantro, and crushed up chips.

RE:Defined Chili Recipe

Ingredients: 
1 pound organic grass fed ground beef 
1 zuchinni, chopped 
1 orange bell pepper, chopped
1 red bell pepper, chopped
1 handful spinach, chopped 
1 tbsp avocado or grape seed oil
1 yellow onion, diced 
4 cloves garlic minced
2(14 oz can diced tomatoes (I like fire roasted tomatoes because they add a nice flavor)
1 can tomato sauce 
1 can diced green Chilis (option) 
2.5 Tbsp chili powder 
2 tsp cumin 
1.5 tsp paprika
1/2 tsp coriander 
1/2 tsp cayenne 
1 bunch green onions or 1 bunch of cilantro 
Sea salt & pepper

Directions:
1. Brown the meat with chopped onion and minced garlic, and half the slices 
2. Chop vegetables 
3. Add meat, vegetables, tomatoes sauce, diced tomatoes, and the rest of the spices into crockpot for 1-2 hours until vegetables are cooked. 
4. Cook brown rice

Healthy Toppings:
Serve over Brown rice 
Top with avocado, goat cheese, green onions, cilantro, organic cultured sour cream, and/or chips crushed up, or your favorite healthy toppings.

(I don’t eat cheese, but I do put cheese on my kids bowls so they will eat it)

Loving close connected relationships make us happier & healthier. Research shows love can boost immunity, reduce blood pressure, decrease stress, reduce anxiety, reduce depression, make us more resilient, and even live longer.

I am forever thankful for my husband’s unconditional love, servant leadership, the fun we have, and how he can make me laugh everyday. He’s the best dad and husband I could ever ask for and I would marry him over and over again.

These boys made Valentines Day so special this year. Thinking pancakes and 🍓should be ❤️‘s year round.

Jedi made Maverick’s Valentine’s Day box and sold it to him for a $1 😂

Love these boys SO much and their love brings me so much joy 💙💙💙

Tag someone you love and appreciate.

Do you ever feel like you just want to quit? Or say “ I don’t know if I can’t do this”?   

I think we all do at times, which is why I recommend listening to - The Mindset Mentor podcast - 3 Steps to Breakthrough Mental Barriers.
Link is in the bio for you.

He shares 3 things this one person did to go from never being able to run more than 5 miles to then being able to run over 100 miles that day with no extra training. It was not a physical thing holding him back - it was a MENTAL thing.

*Just to clarify I do not recommend running 100 miles. For women overtraining will rapidly age you, lead to injuries, decrease immune system, and destroy your hormones.  Bottom line is it is not healthy, and I teach women to train smart (balance hormones & optimize metabolic function), train hard, and be able to challenge and push themselves to elevate their health & fitness in the RE:Defined Workout, Nutrition, & Lifestyle Coaching membership.*

I love how Rob Dial explains how chemicals and hormones are released in our body by the thoughts we have. We are in charge of those thoughts, which means we can change how we feel.

After you try the 3 things during your next workout, please comment below and share how it helped you experience breakthrough.

Happy Valentines Day 💕
Sneak peak of one of my favorite workouts members get to enjoy this week.

Love yourself enough to take good care of your health and wellbeing. Do not give up on yourself. Despite your age or what you are going through, you can feel healthy, fit, & strong.

Treat yourself (or one of your friends) this Valentines to a RE:Defined membership and you will get instant access to metabolic and HORMONE balancing workouts.

We are deloading this week, so it is the perfect week to get started and join us.

Please reach out if you have any questions or click the link in bio to get started.

Anyone else excited for the half time show tomorrow?

I also heard there will be less beer commercials and more crypto commercials, which I am curious to see as well.

Food impacts our hormones, which means what you eat can change your energy, mood, and sleep for better or worse. 

Food should make us feel good. So if your looking for healthy upgraded chips & dips for game, I highly recommend

I love their tortillas warmed up in a cast iron skillet or in the oven for taco salads, tostadas, and breakfast burritos.