Briar Wellness Community

Hot take: DIETS DON'T WORK.

If you can say "____ diet worked for me in the past", it did not work if you regained weight. Weight loss isn't meant to go back and forth, and it doesn't have to.

In an online group I recently said that weight loss is simple. With certain medical issues as the obvious exception, weight loss comes down to calories in vs calories out, especially over time. That comment I stand by, and can help put at ease the anxiety behind weight loss.

This doesn't mean that losing weight is easy. It's difficult for a variety of reasons, which is why diets don't work: THEY DON'T ADDRESS THE ISSUES BEHIND THE CHALLENGES.

Weight loss can be difficult for a lot of reasons, including (but not limited to): sleep deprivation, poor stress management, genetic disposition, fitness routine, expectations, overestimating calories burned during exercise, underestimating calories consumed, or ironically, consuming too few calories.

Understanding the calories in vs calories out is a good place to start. Don't get worked up and obsessed over calories, in fact, I don't really recommend counting calories once you have a good idea of what a manageable calorie deficit looks like to you. Aim for a small deficit and GIVE IT TIME.

Do NOT deprive yourself. Do NOT give up.
Do NOT go to unhealthy extremes.

RESULTS ARE INEVITABLE WITH CONSISTENCY.

Check my link in bio for two calculators courtesy of that can help you with the knowledge you need when it comes to calories in/calories out. They're in my free resources section with other helpful tools!

As a health coach focused on all metrics and determinants of health, I advocate for continuing learning. Adding new hobbies and interests at every stage of life is basically exercise for your brain!

That said, I love designing cute activewear as a hobby. I've created a line called Petal and Pine, inspired by my love of nature. It'll be sold exclusively through my Briar Wellness Community.

Check out my shop, and thanks for your support! 🥰

As for your hobbies, what kind of things to you enjoy learning about? If there's a hobby that's always intrigued you but you haven't started yet, what's stopping you?

Prioritize your sleep.

Your Body on No Sleep In short, nothing good—and just one bad night can trigger a cascade of scary side effects

While sleep isn't necessarily a workout, it's EQUALLY as important to your overall health.

Your workout won't be as effective if you skip sleep to get it in, but that's not the only downside.

Your immune system becomes weakened.
Your memory and cognition declines.
Aging is accelerated.
Your motor function is impaired.
You experience heightened stress levels.
YOUR RISK OF CHRONIC DISEASE IS INCREASED.

Our lives are filled with an unprecedented amount of stress.
Prioritize recovery.

There's an unnecessarily rigid dichotomy between determination and restoration, and the answer is in non-duality. 

Deep health comes from discovering and returning to your sweet spot between these two mindsets. 

You can push harder sometimes, when it makes sense. 

You can rest and dial back, when it makes sense. 

 



 

 

Join me for Yin Yoga this Sunday!

https://groundedonglenst.com/reservations/

I need your help, friends! I'm a Certified Heath Coach in the process of National Board Certification, something I've been working very hard to accomplish.

I'm in the final assessment of my NBHWC program and need THREE people willing to sit with me for a recorded health coaching session. This is free to you.

If you aren't aware of a Health Coach's scope of practice and area of expertise, Health Coaches “partner with clients seeking self-directed, lasting changes, aligned with their values, which promote health and wellness and, thereby, enhance well-being.” Health coaching involves 3 steps: exploring and building self-awareness, taking action steps, and monitoring and evaluating results".

More here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438087/ #:~:text=Health%20coaches%20%E2%80%9Cpartner%20with%20clients,3)%20monitoring%20and%20evaluating%20results.

If this is of any interest to you, please reach out! Thank you!

I'm so excited to share this news with you!

You can now find me at as an instructor! I look forward to sharing updates on classes and offerings.

Self care isn't selfish.

It's the pillar that everything else is built upon.

💖

A lot of people would be healthier if they didn't focus so hard on fitness.

Seriously, it's true!

Overall WELLNESS is so much more than physical wellbeing. While nutrition and fitness are important, it's only one of many dimensions of wellness.
As I've evolved as a professional in this industry over many years I've learned that many people hyper focus on this tiny element, sometimes to the detriment of so many other things. It's sad and ironic.

For this reason I'm excited to see the need for health coaches grow, and feel that more wellness-seeking individuals would thrive with a health coach instead of a personal trainer.

A health coach can help navigate goals for all of the wellness dimensions, fitness included, and help build client autonomy.

If your goal is to live a healthier life and you're not sure where to start, a health coach is likely a perfect investment.

Be well, community!

👀 on my story for an awesome new logo!

In addition to rebranding for the launch of Briar Wellness Community, you can now find me on Burnalong! Stay tuned for a special invitation to check it out! I am beyond excited for the enormous variety of offerings!

Got an idea for a class you'd like to see? Pitch it and I'll teach it!

New blog post on the health benefits of cold therapy!

Did you know that cold plunging is not the only way to experience the benefits from cryotherapy/cold therapy? I've started to do a cold yoga practice!

What are your thoughts on Cold Therapy?

http://firstpeakfitness.blogspot.com/2024/02/exploring-health-benefits-of-cold-air.html

Another fun day with the at the Frigus snowshoe race! Elowen ran her longest snowshoe race yet: 1 full mile!

And proof that I was ahead of Bekah when we agreed to finish our run together and then she did me dirty at the last second.

Exercise is so much more important than physical fitness or weight loss goals. 🙌

Exercise Boosts Learning and Motor Memory - Neuroscience News The study found that exercising both before and after learning optimizes memory formation, with a notable 10% improvement in remembering motor skills.

Blog Post!

I'm bringing the blog back and have added some updates on all the exciting things I've been up to.

Update! Hello everyone! It has been quite a while since I have written for the blog, but I have been keeping busy in the Health and Wellness, and Outdoor Recreation space. In the fitness arena, a lot of my...

They're the "catch one on your tongue" kind of puffy snowflakes. ❄️♥️

Seriously, why? 🤯

Tiny steps count toward your action plan.

Don't rely on motivation.

Wrapping up 2023!

Here is a reminder going into 2024 that you don't need to force anything to find success. You don't and should not skip sleep to reach your wellness goals. You can have a positive relationship with yourself, your life, and your body while navigating the goals and changes you have in mind.

The hustle culture is not sustainable. While hard work and dedication are important, the pressure to constantly hustle can take a toll on our mental and physical health. It's crucial to remember that rest and balance are equally essential for our well-being, it isn't "wasting time". Let's strive for a healthy work-life harmony and remember that our worth is not solely defined by our productivity.

This year, instead of joining a 5am gym or tying your success to a group environment, consider enlisting the help of a coach trained in a holistic approach based on your life. Bonus points if this coach is also knowledgeable in sleep, stress management, a sustainable approach to nutrition, behavior change theory, and habit building. 😉

Lots of love to you all, and best wishes for an amazing year ahead! 💚

Link in bio, or DM to chat about your 2024 health and wellness goals.

Here's a reminder that fitness can be more than three sets of ten.

You can and SHOULD prioritize the things you love to do.

While strength training should be included in every fitness plan for a number of reasons, incorporating activities that you're intrinsically motivated to do means that you'll be happier and healthier overall. You'll also have a better chance at success if you're looking to build habits or set new goals.

Not surprisingly, for me it means mountains. 💚

When it comes to holiday treats, I like to take a balanced approach: enjoy some healthy snacks, leaving room for some guilt free indulgences. These are healthy while still feeling indulgent! 👇

🌟 Get a wholesome boost of energy with these delicious No Bake Energy Balls! 🌱💪 Perfect for breakfast, a snack, or even a quick meal, these balanced and vegetarian-friendly treats are a must-try. Packed with rolled oats, almond butter, walnuts, and dates, they provide a satisfying combination of flavors and textures. Plus, with the added goodness of flaxseeds, coconut, and semi-sweet chocolate chips, these energy balls are sure to keep you fueled all day long. 😋💚 Just one bite and you'll be hooked! Stay tuned for the full recipe.

NO BAKE ENERGY BALLS (12 servings)
1 cup rolled oats
1 tbsp flaxseed
1/4 cup almond butter, unsalted
3 medium dates
2 tbsp coconut oil
1/2 tsp vanilla extract
1/4 tsp cinnamon
1/4 tsp sea salt
1/4 cup walnuts
1/2 cup coconut
1/3 cup chocolate chips, semi-sweet

Directions:
➡️ In a small bowl, combine the flaxseed and warm water and set aside to thicken for about 5 minutes.
➡️ In a food processor, combine the almond butter, dates, coconut oil, vanilla, cinnamon and salt. Add the flaxseed mixture and blend until smooth.

➡️ Add the walnuts, coconut, and oats - pulse until combined. Add the chocolate chips and pulse just until evenly incorporated.

➡️ Roll the mixture into 12 balls and chill until firm, at least 30 minutes. If the dough is too sticky to work with, chill it for several minutes before rolling.

➡️ Store in an air-tight container in the refrigerator.

Get healthy recipe ideas, workout plans, and daily accountability when you train with me!