Sweet Talk: Understanding Sugars, Carbs + Fueling Your Body the Right Way 🍌

Let’s talk sugar— the kind hiding in your pantry and fueling your every move.

If you’ve ever found yourself staring at a nutrition label wondering what the difference is between “added sugar” and “natural sugar” — or even how carbs fit into all of it — you’re not alone. But don’t worry, we’re about to make this sweet science make total sense.

Carbs: Your Body’s Favorite Fuel

First off: carbohydrates = energy. Period.

Your brain, your muscles, even your organs run on glucose, which is the form carbs turn into once digested. Without carbs, you’d feel sluggish, cranky, and mentally foggy. (Ever tried working out on an empty stomach? Yikes.)

Carbs come in three forms:

• Sugars (quick-burning fuel)

• Starches (slow-release energy)

• Fiber (keeps digestion moving and you feeling full)

But not all carbs are created equal — that’s where natural vs. added sugars come in.

Natural Sugar vs. Added Sugar: What’s the Deal?

Think of natural sugars as the good kind of sweet — the kind that comes packaged in whole foods, alongside nutrients, fiber, and love from Mother Nature.

• Natural sugars = found in fruit (fructose), milk (lactose), and veggies.

• Added sugars = tossed into foods during processing (we’re looking at you, soda and frosted cereal).

The difference?

Natural sugar comes with benefits: vitamins, minerals, antioxidants, and fiber that slow digestion and keep energy stable.

Added sugar? That’s just… sugar. Fast-burning, crash-inducing, and a sneaky saboteur of your energy and goals if overdone.

Let’s Talk Carbs (with Real-Life Examples):

Here’s a fun breakdown of common carbs and how they show up in your diet:

Simple Carbs (aka the sprinters — quick to digest, quick to crash)

1. Simple Carbohydrates

These are carbs made of one or two sugar molecules, so they’re digested quickly and can cause a spike in blood sugar. Think of them as energy with no backup dancers. Quick high, fast fall.

Unhealthy Simple Carbs:

• These are often refined and processed, stripped of fiber and nutrients.

• Examples:

• Candy

• Soda

• Pastries

• Table sugar

• White bread

These cause quick energy spikes followed by crashes, and over time, may contribute to weight gain and blood sugar problems.

Healthy Simple Carbs:

• Naturally occurring sugars that come with fiber, vitamins, and minerals.

• Examples:

• Fruits

• Vegetables (like carrots, beets)

• Milk and yogurt

These digest more slowly than processed sugars (unhealthy simple carbs) due to their fiber and nutrient content.

Complex Carbs (aka the marathoners — long-lasting, slow-release)

2. Complex Carbohydrates

These have longer chains of sugar molecules and take longer to break down, giving more sustained energy.

Healthy Complex Carbs:

• High in fiber, vitamins, and minerals, and great for blood sugar control.

• Examples:

• Whole grains (quinoa, brown rice, oats)

• Legumes (beans, lentils)

• Starchy vegetables (sweet potatoes, squash)

They help with digestion, fullness, and long-term energy.

Unhealthy Complex Carbs:

• Though technically complex, processing strips away most of the fiber and nutrients.

• Examples:

• White bread

• White pasta

• White rice

• Baked goods made with refined flour

These behave more like simple carbs in the body and can spike blood sugar just like sugary foods.

So… Should You Avoid Sugar Completely?

Nope! Your body needs sugar — just the right kind.

Enjoy fruit. Sip your smoothie. Eat the oats.

Just watch out for sneaky added sugars in sauces, dressings, yogurts, and “healthy” bars. The goal isn’t to fear carbs — it’s to fuel with intention.

Quick Tips to Carb Like a Pro:

• Prioritize whole foods with natural sugars (fruits, veggies, dairy).

• Read labels — look for “added sugar” and keep it low.

• Pair carbs with protein and/or healthy fats to balance blood sugar 1-2 hours before a workout.

Info From a Pro:

• your carb intake should be between 45-55% of your daily calories

• this may be a shocker…recommended added sugar per day is 24g for women, and 36g for men

Your Body, Your Fuel. Make it Count.

Carbs are not the enemy. They’re your best friend when chosen wisely. So next time someone says they’re “cutting carbs,” kindly remind them that even broccoli is technically a carb (mic drop).

Why Are You Waiting to Hit Rock Bottom? 🧗🏽‍♀️

You ever notice how some people don’t make a change until life absolutely dropkicks them? Like, they won’t take their health seriously until a doctor gives them bad news. They won’t start saving money until their bank account is gasping for air. They won’t work on their mental health until they’re one inconvenience away from a full-blown meltdown. We are all guilty of something like this until it slaps you in the face. Whack!

And you know what? I get it. Change is hard. Discipline is annoying. But waiting until you hit rock bottom to do something about your life? That’s a choice. And frankly, it’s a dumb one.

So, let’s talk about how to get ahead of the mess—because life will throw punches, but you don’t have to stand there like a deer in headlights when it does.

1. Treat Your Health Like It’s a Priority—Because It Is

Listen, your body isn’t some rental car you can trash and trade in for a new one. You get one. So why are you acting like it’s invincible?

• You don’t have to wait until you’re out of breath walking up the stairs to start working out.

• You don’t have to wait until you’re running on caffeine and vibes to start sleeping more.

• You don’t have to wait until your body is begging for help to start feeding it like you actually give a damn.

Take care of yourself now so you’re not dealing with regrets (or medical bills) later.

2. Your Bank Account is Not a Magical, Self-Replenishing Entity

Ah, money—the thing everyone wants but nobody wants to manage properly. Look, I’m not saying you can predict every financial emergency, but if you’ve got $6 in your account and a shopping cart full of things you don’t need, maybe it’s time for a reality check.

• Save when you can, so you’re not scrambling when you have to.

• Stop pretending credit cards are free money.

• Budget like an adult, not like a contestant on Wheel of Fortune hoping things land in your favor.

Future you will be real grateful you didn’t treat money like a joke.

3. Mental Health is Maintenance, Not a Fire Drill

You know how you change the oil in your car before the engine explodes? That’s how you should be treating your mental health. Yet, people ignore their stress, bottle up their emotions, and pretend everything is fine until—boom—they’re having a crisis and don’t know why.

• Talk to someone before you feel like you’re drowning.

• Take breaks before burnout smacks you in the face.

• Set boundaries before people walk all over you like a doormat.

Taking care of your mind isn’t some luxury—it’s survival. Don’t wait until you’re in pieces to start picking them up.

4. Your Relationships Need Work, Too

You know what’s easier than fixing a broken relationship? Not letting it fall apart in the first place. Yet people act like effort is optional until they’re sitting there wondering why nobody sticks around.

• Call your friends.

• Actually listen when people talk to you.

• Put effort into your relationships before they start collecting dust.

Being “too busy” isn’t an excuse—it’s a bad habit.

5. Prepare for Life’s Punches, Because They’re Coming

I hate to break it to you, but life will throw curveballs. You don’t get a warning email. You don’t get a grace period. One day, something will go wrong—your car will break down, your job will stress you out, your body will remind you that you’re not 18 anymore.

You can either be blindsided and unprepared, or you can have your life in order before the storm hits.

• Stay ready, so you don’t have to get ready.

• Build habits that keep you strong, not just habits that help you survive.

• Be the person who handles life’s chaos like a pro, not the one scrambling to fix everything at the last second.

Bottom Line? Stop Waiting for the Wake-Up Call

Look, I’m not saying life is predictable—it’s not. But if you’re constantly waiting until you have no choice but to change, you’re doing it wrong.

Be proactive. Handle your business before life forces your hand. Because trust me, it’s a whole lot easier to build a strong foundation now than it is to rebuild from the rubble later.

Your Body was Built to Move— So Stop Acting Like a Houseplant 🏃🏽‍♀️

Alright, listen up. I don’t know who needs to hear this, but your body was not designed to be a glorified chair accessory. You were built to move, to lift, to stretch, to run (or at least walk with some enthusiasm). Yet here we are—slumped over, scrolling, sitting for hours like we’re in some kind of endurance competition to see who can become the human version of a decorative fern.

So, let’s cut the nonsense and talk about why your body needs movement—because trust me, it’s begging for it.

1. Your Joints Are Plotting Against You

You ever try standing up after sitting for too long and suddenly you sound like a haunted house? That’s your body letting you know it’s sick of your inactivity. Your joints aren’t just there to make dramatic noises when you move—they need motion to stay healthy. Think of them like hinges on a door. If you never open that door, what happens? Rust. Stiffness. Creaking. And suddenly, you’re out here moving like the Tin Man without his oil can.

2. Your Muscles Are Lazy Because You Made Them That Way

Let me guess—you’re always “so tired.” But have you considered that maybe, just maybe, your energy is gone because you never use it? Your body is like a bank account: the more you invest in movement, the more energy you get back. Sit around doing nothing all day, and you’ll feel like an overcooked noodle. Move your body regularly, and boom—suddenly, stairs aren’t your mortal enemy.

3. Your Heart Would Like a Word

Fun fact: Your heart is a muscle. It needs exercise, too. You wouldn’t expect your biceps to get stronger by watching other people lift weights (nice try, though), so why would your heart stay strong without a little action? Walking, jogging, dancing like nobody’s watching—whatever gets your blood pumping. Because guess what? That thing keeping you alive kinda likes when you take care of it.

4. Your Posture is Giving ‘Elderly at 30’ Vibes

Let’s talk about posture, because some of y’all are out here walking around like a shrimp cocktail. Sitting hunched over all day is a one-way ticket to chronic pain and looking like you carry the weight of the world on your spine (which, honestly, you might—but let’s not make it worse). Strengthen your back, stretch your hip flexors, and stand up straight. Your future self will thank you.

5. Your Brain Needs the Boost

Oh, you thought exercise was just about looking good? Nah, sweetie—it’s also about feeling good. Moving your body releases endorphins, which are basically nature’s way of saying, “Here, stop being in a bad mood.” Stress? Reduced. Anxiety? Managed. Brain fog? Cleared. It’s like free therapy, except instead of venting to a stranger, you’re sweating out your bad decisions.

6. Because You’re a Human, Not a Statue

At the end of the day, moving your body isn’t a punishment—it’s literally what you were built to do. You don’t have to run marathons or deadlift a car (unless you want to, in which case, go off). Just move. Walk, stretch, jump, dance, squat, roll around on the floor if you must—just don’t let your body collect dust like an abandoned treadmill in a basement.

So, let’s cut the excuses. Your body isn’t asking for perfection, just participation. Now go stretch or something before your joints make another unnecessary sound.

Missing Guests at Your Party? Meet the Essential Nine 🍳

Let’s talk about the unsung heroes of your health: essential amino acids—aka the cool kids your body can’t make on its own but desperately needs. Think of them as the VIPs of the protein world, and your body is throwing a daily party in their honor. The catch? They only show up if they’re on the guest list… and that guest list is your plate.

So, What Are Essential Amino Acids?

There are 20 amino acids in total, and 9 of them are considered essential. Why? Because your body can’t make them on its own.

These 9 MVPs are:

• Histidine

• Isoleucine

• Leucine

• Lysine

• Methionine

• Phenylalanine

• Threonine

• Tryptophan

• Valine

Together, they help build muscle, repair tissues, support your immune system, produce hormones, and keep your body functioning like the finely tuned machine it is. Or at least wants to be….

The Catch? Not All Foods Have All 9

Cue the suspense music.

While many foods contain some amino acids, only certain ones have all 9 essential amino acids in the right amounts. These are called complete proteins—the A-listers of nutrition.

Here’s where things get juicy…

The Complete Crew: Foods That Bring the Full Squad

If essential amino acids are the Avengers, these foods are the portals that bring them to the battlefield:

• Animal-based foods:

  Chicken

  Beef

  Eggs

  Fish

  Dairy (milk, yogurt, cheese)

• Plant-based complete proteins (yes, they exist!)

  Quinoa

  Soy (edamame, tofu, tempeh)

  Buckwheat

  Chia seeds

  Hemp seeds

  They’re like that one friend who’s vegan, gluten-free, but still somehow brings the best dish to the potluck.

What If You’re Not Eating Complete Proteins?

No stress—your body’s smarter than it gets credit for. You can combine incomplete proteins (those that don’t contain all 9) to create a complete profile. This is called protein complementing, and it’s not as complicated as it sounds.

Classic combos that get the job done:

• Rice + beans

• Peanut butter + whole grain bread

• Lentils + barley

You don’t even have to eat them in the same meal—just the same day. (Phew.)

Bottom Line: Feed the Party or Miss the Gains

If you want to support your muscles, mood, metabolism, and more, make sure those 9 essential amino acids are getting an invite to your plate regularly. Whether it’s through chicken and eggs, quinoa and tofu, or your favorite peanut butter sandwich, keep those VIPs coming.

Because in the world of wellness, it’s not just what you eat—it’s who shows up.

Why Low Hanging Fruit is a Recipe for Mediocrity 🍎

Let’s talk about low-hanging fruit. You know, the easy pickings. The ones who slide into your DMs with “u up?” at 2 a.m. Or that job you don’t really want but could do in your sleep because ambition is exhausting, right? Ah, the sweet, deceptive appeal of taking the easy route.

But here’s the thing: Low-hanging fruit may be convenient, but it’s also bruised, flavorless, and half the time, crawling with metaphorical fruit flies. Yum.

The Allure of the Bottom Branch

Low-hanging fruit is seductive. Why climb the tree, work on yourself, or strive for greatness when you can just grab what’s hanging there, practically begging for you to take it?

• “They’re not really my type, but they’re available.”

• “It’s not my dream job, but hey, it pays the bills.”

• “I don’t actually love it, but at least it’s something.”

Translation? I’ll just settle because doing better seems like a lot of work.

Newsflash: Easy Isn’t Better

Low-hanging fruit is like the clearance rack at a discount store—it’s cheap for a reason. And sure, it feels good in the moment. But guess what? That quick grab doesn’t hit the same when you’re stuck with something subpar that leaves you wondering, “Why didn’t I aim higher?”

Why We Fall for the Low-Hanging Stuff

1. Convenience

• Why hustle when the bare minimum is right there, whispering, “Take me, I’m easy”?

2. Fear of Rejection

• Reaching for the good stuff means risking failure. And nothing’s scarier than hearing a metaphorical, “Nope, not for you!”

3. Impatience

• We want instant gratification because climbing to the top takes time, energy, and—ugh—effort.

The Problem with Settling

Settling for low-hanging fruit doesn’t just limit your options; it limits you. It keeps you playing small, feeding the narrative that you’re not capable of achieving more. And let’s be real: the longer you stay at the bottom of the tree, the harder it is to believe you deserve what’s at the top.

How to Spot Low-Hanging Fruit in Your Life

• Relationships: If you’re dating someone you have to convince yourself to like, congratulations, you’ve picked a dud.

• Jobs: If your main selling point is “Well, it’s not terrible,” that’s a red flag.

• Habits: If your personal growth plan is “Maybe tomorrow,” you’re firmly planted in the comfort zone.

Aim Higher, Even If It’s Harder

Yes, reaching for the top of the tree takes effort. You might fall a few times. Heck, you might even question why you’re bothering when the bottom branch is right there. But guess what? The juiciest, most rewarding fruit is always at the top.

So, stop being the person who settles for what’s easy because climbing is “too much work.” You’re better than a mediocre apple clinging to a sad branch. Grab a ladder—or better yet, grow wings—and go get what you actually deserve.

Because here’s the deal: low-hanging fruit isn’t just easy—it’s lazy. And if you want a life worth bragging about, you’re going to have to reach for it.

Abs-olutely Essential: Why a Strong Core is the Key to a Life Worth Living 🤸🏻‍♀️

Let’s cut to the chase: your core is kind of a big deal. It’s Grandmother Willow of your body—strong, supportive, and holding everything together while looking fabulous. But unlike Grandmother Willow, your core doesn’t get nearly enough credit for its hard work.

We’ve all heard someone say, “I want abs,” as if six-pack abs are the golden ticket to happiness. (Spoiler: they’re not. Tacos are.) But let’s focus on what really matters—function, strength, and why your core deserves to be treated like the royalty it is.

The Core Defined: It’s Not Just About Abs

First, let’s set the record straight: your core isn’t just your abs. It’s a whole squad of muscles, including your obliques, lower back, pelvic floor, and even your diaphragm. Think of it as your body’s powerhouse—a central hub that keeps everything moving and grooving.

A strong core isn’t just for gym selfies; it’s your secret weapon for daily life. From lifting groceries to sneezing without pulling a muscle (yes, that’s a thing), your core’s got your back—literally.

Why Core Strength Matters: The (Not-So) Secret Perks

1. Keeping You Upright and Uptight

Ever see someone slouching and think, “That person looks like they have their life together”? No, because poor posture screams, “I’ve been on TikTok for four hours.” A strong core helps you sit and stand tall, projecting confidence even when you’re just trying to survive Monday.

2. It Prevents “Oops” Moments

Ever twist the wrong way and suddenly feel 85 years old? A strong core improves balance and stability, so you’re less likely to face-plant while attempting to carry laundry and scroll Instagram at the same time.

3. It Powers Everything You Do

From running marathons to reaching for the last cookie on the top shelf, your core is the unsung hero making it happen. It’s the quiet engine behind every movement—whether you’re lifting weights or just surviving a yoga class without collapsing in child’s pose.

4. It Protects Your Spine

Let’s be real: no one wants a bad back. A strong core acts like a protective girdle for your spine, reducing the risk of injuries and keeping you feeling youthful, even when your playlist is mostly ‘90s throwbacks.

Core Myths: Let’s Debunk Some Lies

Myth #1: Sit-Ups = Core Strength

Sure, sit-ups can help, but relying on them alone is like trying to bake a cake with just flour. You need variety. Planks, leg lifts, and stability exercises work wonders. Plus, no one wants to be the person stuck doing endless sit-ups at the gym.

Myth #2: You Can Crunch Your Way to a Six-Pack

Hate to break it to you, but abs are made in the kitchen. (And sometimes undone by the kitchen. Looking at you, cheesecake.) A strong core doesn’t necessarily mean visible abs—it means functional, all-around strength that makes life easier and more enjoyable.

Myth #3: Core Training is Just for Athletes

Nope. Whether you’re training for a triathlon or just trying to pick up your toddler without pulling a muscle, core strength is for everyone. And yes, that includes you, desk warriors.

Building a Strong Core: The Fun (and Painful) Part

1. Plank Like Your Life Depends on It

Love it or hate it, the plank is the Beyoncé of core exercises—simple, effective, and always delivering results. Start with 20 seconds and work your way up. Bonus: it’s a great opportunity to practice your “why am I doing this?” face.

2. Add Some Spice

Mix it up with Russian twists, mountain climbers, or dead bugs. (Yes, dead bugs. Weird name, killer results.) Keeping your core workouts dynamic ensures you’re hitting all the right muscles while keeping boredom at bay.

3. Don’t Forget to Breathe

Your diaphragm is part of your core, too. Proper breathing during exercises not only keeps you from turning purple but also activates your core muscles more effectively.

4. Make It Functional

Incorporate core work into your daily life. Tighten your abs while standing in line, carry groceries with intention, or balance on one leg while brushing your teeth. Boom—functional fitness.

Core Strength = Life Strength

A strong core isn’t just about looking good (though that’s a nice perk). It’s about feeling good, moving well, and living your life without being sidelined by silly injuries or bad posture.

So, next time you’re at the gym—or just trying to survive yoga—remember to give your core the respect it deserves. Because when your core is strong, everything else just works.

And that’s abs-olutely worth the effort.

Snack vs. Treat: A Battle for Your Taste Buds (and Sanity) 🍒

Let’s set the scene: It’s 3 p.m., your stomach’s growling like a feral cat, and you’re on the hunt for sustenance. You open the pantry, and there they are—snacks and treats, staring at you like contestants on The Bachelor, begging for your attention. But how do you choose? What’s the difference between the two? And, more importantly, why do treats always look so much better than snacks?

Snacks: The Practical Sidekick

A snack is your dependable BFF—the one who reminds you to drink water and sends you workout memes. Snacks are functional. They’re the fuel your body needs to keep going, bridging the gap between meals so you don’t morph into a hangry monster.

Think almonds, carrots, or greek yogurt. Snacks are there to stabilize your blood sugar, keep your metabolism humming, and give you enough energy to pretend you’re paying attention during the last Zoom call of the day.

But let’s be honest: snacks aren’t flashy. No one’s fantasizing about a plain rice cake at midnight. Snacks are the Honda Civics of food—reliable, efficient, and occasionally boring.

Treats: The Flirty Rebel

Now, treats? Oh, treats are the bad boy in a leather jacket. Treats don’t care about your goals or your meal plan. They’re here for a good time, not a long time.

Chocolate chip cookies, ice cream, that one-off slice of cheesecake you “accidentally” ordered—treats are pure indulgence. They’re not about fueling your body; they’re about feeding your soul. Treats whisper, “You deserve this,” even when you know you’re just stress-eating because Karen sent another passive-aggressive email.

Unlike snacks, treats don’t play by the rules. They’re unapologetic in their decadence, which is why they’re so tempting. They’re the ex you know is bad for you but still stalk on Instagram.

The Great Divide

So, how do you tell a snack from a treat?

Purpose: snacks serve a function, treats serve a vibe

Nutritional Value: snacks are balanced (think protein, fiber, healthy fats). Treats are…fun (think sugar, frosting, and doughnuts).

Timing: snacks are the everyday hero. Treats are the special guest star.

For example, an apple with peanut butter? Snack. A caramel apple covered in crushed Oreos? Treat.

Can a Food Be Both?

Ah, the plot twist! Some foods straddle the line between snack and treat, like popcorn. Plain popcorn? Snack. Popcorn drizzled with chocolate and dusted with sea salt? Treat. It’s a slippery slope, my friend.

The key is intention. Are you eating to fuel your day or to celebrate surviving it? Both are valid—you just need to know which lane you’re in.

Snack Smart, Treat Wisely

The beauty of life is that there’s room for both snacks and treats. Snacks keep you grounded, and treats remind you to live a little. It’s all about balance. Enjoy your snacks when you need a pick-me-up, and savor your treats guilt-free when the moment calls for it.

So next time you’re staring into your pantry abyss, ask yourself: “Am I here for sustenance or celebration?” Because whether you choose a snack or a treat, one thing’s for sure—you’re going to crush it either way.

Discovering Your Why: Staying Anchored in a Sea of Chaos 🤯

In a world buzzing with distractions and opinions, staying aligned with your goals can feel like swimming upstream. This is where your “why” comes into play. Your “why” is your core reason for pursuing a goal, making a change, or living a certain way. It’s the anchor that keeps you grounded, even when life feels array and others try to sway you.

What is Your “Why”?

Your “why” goes beyond surface-level motivations like earning more money or achieving a specific milestone. It’s rooted in your values, passions, and purpose. Maybe your “why” is to create a healthier life for your family, inspire others through your work, or simply experience a deep sense of fulfillment.

Whatever it is, your “why” should make you feel something. It’s what drives you to take action, even on the days you don’t feel like it.

Why Your “Why” Matters

When you’re clear about your “why,” it serves as a compass in moments of doubt or when challenges arise. It helps you stay grounded when life feels overwhelming and keeps you focused when others’ opinions or expectations threaten to pull you off course.

Protecting Your “Why” from Outside Influence

The truth is, not everyone will understand your “why,” and that’s okay. It’s personal to you, and it doesn’t need validation from anyone else.

• Trust Yourself: Your “why” comes from your inner voice, not someone else’s agenda. Trust that you know what’s best for your journey.

• Set Boundaries: Limit conversations with people who consistently doubt or question your goals. Surround yourself with those who uplift and support you.

• Tune Out the Noise: Everyone has an opinion, but not all opinions matter. Focus on advice that aligns with your values and ignore the rest.

How to Stay Connected to Your “Why” Daily

1. Create Visual Reminders

Place a visual representation of your “why” in spaces you frequent. This could be a photo, a quote, or a vision board. Seeing it every day reinforces your commitment.

2. Start Your Day with Intention

Dedicate a few minutes each morning to reflect on your “why.” Journaling, meditating, or reciting affirmations can help anchor your mindset before the chaos of the day begins.

3. Celebrate Small Wins

Remind yourself that progress is progress, no matter how small. Each step forward is a reflection of your dedication to your “why.”

4. Reconnect When You Feel Lost

Life will undoubtedly throw curveballs, and your path may feel unclear at times. During these moments, revisit your “why.” Ask yourself:

• What inspired me to begin this journey?

• How will staying the course impact my life and others around me?

5. Surround Yourself with Support

Share your “why” with trusted friends, mentors, or a community. They can offer encouragement and hold you accountable when your motivation wavers.

6. Don’t Let Others Sway You

Remember, your “why” is yours alone. When others question or challenge it, remind yourself:

• Their opinions are a reflection of their own perspectives, not your truth.

• Your “why” doesn’t need to be justified to anyone but you.

Stay steadfast and confident in your purpose, knowing it’s what drives your journey forward.

My Why: An Example

As a personal trainer and life coach, my “why” is helping others rediscover their confidence, embrace intentional living, and create healthier, more fulfilling lives. When my days feel overwhelming or when others don’t see the value in my work, I remind myself that every client I help is one step closer to their transformation. That thought reignites my passion and keeps me moving forward.

Your Turn

Take a moment to reflect on your “why.” Write it down, visualize it, and embody it in your daily actions. Don’t let external opinions or doubts distract you. When life feels scattered, let your “why” guide you back to your purpose.

Remember, your “why” isn’t just the reason you started; it’s the reason you’ll keep going, no matter what.

Side Hustle: Why Lateral Movements Deserve a Spot in Your Workout 👯‍♀️

When it comes to fitness, most people are stuck in a one-way relationship. It’s all about moving forward: running, cycling, lunging, squatting. Straight lines, straight movements. But here’s the thing—life doesn’t just happen in one direction, and your workouts shouldn’t either.

Enter lateral movements, the unsung heroes of exercise. They’re the sidesteps, shuffles, and hip wiggles that keep you functional, balanced, and injury-free. Let’s break down why moving sideways isn’t just for awkward dance moves at weddings—it’s actually the glow-up your workout routine needs.

The Problem with One-Way Fitness

Picture this: you’ve spent months crushing your forward-focused workouts. Your quads are on point, your hamstrings are humming, and your cardio game is fire. Then one day, you step sideways to grab your phone off the couch, and—pop! Hello, knee pain.

Here’s the deal: life is messy and unpredictable. You twist, turn, and sidestep all day without even realizing it. By ignoring lateral movements, you’re basically training to be good at running in a straight line—great if you’re a robot, not so much if you’re a human trying to avoid tripping over your dog.

Why Lateral Movements Are the MVP

1. They Keep You Functional AF

Lateral exercises strengthen your hips, glutes, and stabilizers—muscles that don’t get enough love from forward-focused workouts. These muscles are your body’s shock absorbers, protecting your knees and lower back when you step off a curb or dodge that rogue grocery cart in the parking lot.

2. They Prevent Injuries

Most injuries happen in unexpected, sideways motions—think ankle rolls or knee tweaks. Training laterally helps prepare your body for these moments, so you’re less likely to end up sidelined by something ridiculous, like turning too quickly to grab your coffee.

3. They Boost Athletic Performance

Want to cut like a pro on the basketball court or fake out your friends in a game of pickleball? Lateral training improves agility, coordination, and overall badassery in sports and life.

4. They Improve Balance

Your balance isn’t just about standing on one leg; it’s about how well you control movement in all directions. Lateral exercises train your body to stay stable and graceful, even when the world (or your toddler) throws you a curveball.

Lateral Moves You Need in Your Life

Not sure where to start? Try these boss-level lateral exercises to spice up your routine:

• Side Lunges: Strengthen your glutes, quads, and adductors while pretending you’re avoiding puddles on the sidewalk.

• Lateral Band Walks: Strap on a resistance band, shuffle side to side, and feel your hips burn in the best way possible.

• Cossack Squats: A deep side lunge variation that will humble you—and your mobility.

• Skater Jumps: Channel your inner speed skater and hop side to side for cardio and coordination.

• Lateral Step-Ups: Step sideways onto a bench or platform to fire up your glutes and test your balance.

The Sideways Revolution

Adding lateral movements to your workouts isn’t just about avoiding injury or looking good at your next intramural game. It’s about training your body to handle life. Whether you’re chasing after kids, navigating crowded subway platforms, or dodging that one coworker who never stops talking, lateral training has your back (and your sides).

So, stop thinking of your workouts as a straight-line journey and start embracing the sideways hustle. Because life isn’t a treadmill—it’s a dance floor, and the best moves always happen in unexpected directions.

Link to my at-home or gym programs incorporating the movements to keep the unexpected at bay.

Coconut Oil: The Magic Potion I Use for Literally Everything (Yes, EVERYTHING) 🥥

Let’s talk about coconut oil, the one little jar of magic that has completely taken over my life. Seriously, I use it for everything. Hair, skin, cooking – you name it, coconut oil can handle it. It’s my secret weapon in the kitchen and my go-to for beauty routines, and let me tell you, it never disappoints.

First things first, if you’re diving into the world of coconut oil, make sure you’re buying the good stuff – unrefined, organic coconut oil. This is the pure form, full of nutrients and free from anything extra. Trust me, it’s worth it.

So, why the obsession? Let’s start with hair. Coconut oil is like a hug for your hair, giving it shine, softness, and serious hydration. I do a deep-conditioning mask once a week – leave it in for 20 minutes followed by my normal hair washing routine. Goodbye frizz, hello smooth, shiny hair.

Then, there’s skin. Coconut oil is an amazing moisturizer, especially for those extra-dry spots. It’s all-natural, so you’re skipping the chemicals, and it leaves your skin soft and glowing.

P.S.: Real talk, though – coconut oil is comedogenic, meaning it can clog pores, so I skip using it on my face. But for arms, stomach, and legs? Absolutely! Smooth, silky skin without the worry. Plus, it smells like a mini tropical vacation, which I’m totally here for.

And let’s not forget cooking! Coconut oil adds this delicious hint of sweetness and richness to whatever you’re making. I do not use much because a little goes a LONG way but a dab for frying up eggs, sautéing veggies or even in baking when I want to switch things up. It’s loaded with healthy fats and can handle the heat (high burning point)– plus, it gives everything this lovely, subtle flavor that just takes your meals up a notch.

Honestly, the uses are endless, and I love knowing I have this one product that can do so much. Coconut oil is my go-to for beauty, self-care, and cooking because it’s natural, simple, and effective. If you haven’t joined the coconut oil fan club yet, what are you waiting for? Grab a jar (unrefined, of course), and let the magic begin!

A staple in my beauty routine that uses the power of coconut oil. No burning or sensitivity when whitening.

Gurunanda Teeth Whitening Strips