As a nutrition coach, I see it all the time—clients coming to me feeling sluggish, struggling with inflammation, or looking for ways to boost their brain health. One of the first questions I ask is, Are you getting enough omega-3s?

If you’re not sure, you’re not alone. Most people don’t realize how important these essential fatty acids are—or how simple it can be to incorporate them into their daily routine. Fish oil, which is rich in omega-3s, is one of the most powerful tools you can use to improve heart health, brain function, and overall well-being. Let’s break down why you need it and the best ways to make it part of your diet.

What Makes Fish Oil So Beneficial?

Fish oil is packed with two crucial omega-3 fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Unlike plant-based omega-3s like those found in walnuts and flaxseeds, your body absorbs DHA and EPA more efficiently, which makes them essential for optimal health.

These powerful nutrients support:

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Spring is the perfect time to shake off the winter blues and take your workouts outside. Getting outside into the fresh air with blooming scenery makes for the ideal setting to refresh your fitness routine and make exercise feel more fun. Instead of confining yourself to the gym, why not try some fun and effective outdoor workouts? Below are six ideas that will help you build strength, improve endurance, and boost your mood.

1. Hit the Trails

Hiking is one of the best ways to get fit while enjoying nature. Whether you choose a challenging incline or a more leisurely pace, hiking works your legs, core, and cardiovascular system while immersing you in beautiful surroundings. Add intervals of speed walking or jogging, wear a weighted vest, or carry a backpack with light weights to build strength and increase intensity.

Trail running is another great option for those who want an extra challenge. The uneven terrain engages stabilizing muscles that don’t get as much attention on a treadmi...

The super healthy don’t rely on quick fixes or fad diets—they build their wellness on daily habits that keep them feeling amazing. As a transformational nutrition coach, I’ve seen firsthand what separates the healthy and vibrant from the tired and sluggish. Read on to learn about 10 powerful habits that can transform your health and help you thrive physically and mentally.

1. They Prioritize Whole, Nutrient-Dense Foods

Super healthy people don’t diet; they fuel their bodies. Their meals are rich in colorful vegetables, high-quality proteins, healthy fats, and complex carbs. They see food as fuel and choose whole, unprocessed options that leave them feeling energized instead of depleted. Start by adding more real food to your plate and watch how your body responds.

2. They Hydrate Like It’s Their Job

Dehydration leads to fatigue, brain fog, and cravings. The healthiest people keep water within arm’s reach at all times. Many start their day with a big glass of water before coffee and...

Fiber is a powerhouse nutrient—while we don’t hear about it as much as protein or carbs, it plays an equally important role in digestion, weight management, heart health, and your mood. As a transformational nutrition coach, I’ve witnessed how increasing fiber can completely transform someone’s health. If you’re not prioritizing fiber in your diet, you’re missing out on some serious benefits.

Here's a breakdown of why fiber is so essential and how you can easily get more of it into your diet.

Why is Fiber So Important?

Fiber is a type of carbohydrate that your body can’t fully digest. Instead of breaking down into sugar like other carbs, fiber moves through your digestive system and provides benefits along the way.

There are two types of fiber:

Soluble Fiber dissolves in water and forms a gel-like substance in your gut. It helps lower cholesterol, regulate blood sugar, and keep you feeling full longer. You’ll find it in foods like oats, beans, apples, and flaxseeds.

Insoluble Fib...

If you’re tired of making big plans only to fall back into old habits, it’s time for a different approach. True change starts in your mind. When you shift your perspective, everything else follows. As a transformational nutrition coach, I’ve seen how powerful mindset shifts can be in helping clients create real, lasting change.

Here are five mindset shifts that will transform your life.

1. Embrace Progress Over Perfection

Perfection is the enemy of progress. If you constantly wait for the "perfect" moment, diet, or workout plan, you’ll always be stuck in the same cycle. Small, consistent actions lead to real change. Instead of focusing on flawless execution, commit to showing up and doing your best.

2. See Challenges as Opportunities

Difficult moments aren’t roadblocks—they’re lessons in disguise. Super successful people don’t crumble at obstacles; they adapt, learn, and keep it moving. If you hit a bump in the road, ask yourself: "What can this teach me? How can I grow from this?...

Building lean muscle while shedding fat is a popular goal—and for good reason! It’s not just about aesthetics—it’s about strength, endurance, and moving in an efficient way that feels amazing. As a fitness and nutrition coach, I’ve seen firsthand what works and what doesn’t. The secret? A combination of strategic training, good nutrition, and a strong mindset.

The Role of Training

Many people make the mistake of focusing solely on cardio when trying to lose fat, thinking that endless hours on the treadmill will sculpt their bodies. While cardiovascular exercise is important, strength training is the real game-changer. Lifting weights builds lean muscle and boosts your metabolism, which helps your body burn more calories even when you’re at rest—like a calorie burning machine! PRO TIP: Compound movements like squats, deadlifts, and pull-ups recruit multiple muscle groups. This creates an even greater metabolic demand and accelerates fat loss while increasing strength.

The Importance ...

As a transformational nutrition coach, I know the beauty of a morning routine very well! How you start your morning sets the tone for your entire day. It’s not just about waking up early or squeezing in a workout; it’s about creating intentional—and manageable—rituals that fuel your mind, body, and spirit. A strong morning routine is about forming habits that build self-respect. While the activities you choose may be different than what your partner does or friends do, a consistent morning routine will improve your life. It’s a commitment to showing up as your best self before the world makes demands on you.

Read on to discover some of the incredible benefits of a morning routine.

1. Clarity and Focus

A morning routine is so powerful because it gives you control. It helps you focus and allows you to start your day with clarity and purpose, rather than in flight-or-flight mode. A structured morning routine helps you set intentions, clear mental clutter, and establish a positive minds...

Exercise plays an essential role—alongside good nutrition—in weight loss and overall fitness. The right workouts help you burn calories more efficiently, boost your energy, and transform your body. You don’t need to spend hours in the gym to see results—you can build muscle and torch calories in less time with strategic, targeted sessions.

Here are five excellent workouts to help you reach your goals.

1. High-Intensity Interval Training (HIIT)

HIIT workouts burn calories fast and effectively. They alternate between short bursts of intense exercise and brief recovery periods to keep your heart rate elevated and metabolism fired up for hours. A 20-minute HIIT workout delivers maximum calorie burn in minimal time with exercises like burpees, mountain climbers, jump squats. These types of sessions improve cardiovascular endurance and muscle tone while keeping you from getting bored.

2. Strength Training Circuits

Lifting weights isn’t just about building muscle—it’s a powerful fat-burnin...

Sleep hygiene is a hot topic lately—and for good reason! As a transformational coach, I write about sleep often because getting enough ZZZs is such a game-changer for weight loss, health, energy, and overall wellness. If you struggle to get the recommended 7–9 hours of quality sleep, establishing a solid sleep hygiene routine may help.

What Is Sleep Hygiene?

Sleep hygiene refers to the habits, behaviors, and environmental factors that set the stage for restful, uninterrupted sleep. Think of it as a personal blueprint for better shut-eye. It includes habits like a consistent sleep schedule, setting up the perfect environment, and avoiding blue light.

What Impedes Sleep Hygiene

Sometimes our habits sabotage sleep hygiene, such as an inconsistent bedtime schedule, eating too close to bedtime, consuming caffeine late in the day, scrolling before bed, and sleeping in a bright or noisy sleep environment. These behaviors can cause restless nights that leave you feeling groggy and less pro...

Journaling isn’t just for teenagers writing secrets in a diary—it’s a powerful tool for improving mental clarity, emotional well-being, and manifesting goals. Whether you’re jotting down thoughts in a notebook or typing them into a digital journal, the benefits are real! Here are five benefits of journaling that make it worth trying out.

1. Stress Reduction

Life can feel overwhelming sometimes, which can lead to racing thoughts or trouble focusing. Journaling helps unload mental clutter and make sense of it all. When you write down worries, challenges, or even to-do lists, it helps you process them and makes them feel more manageable. Studies show that journaling can lower levels of cortisol, aka the “stress hormone,” while promoting relaxation and mental clarity. PRO TIP:  Try a “brain dump” when you’re stressed—write everything that’s on your mind without any structure. You’ll feel lighter and more relaxed afterward.

2. Improved Understanding

Self-awareness is key to personal gro...