How to Get Abs Without Doing a Million Crunches

Want to get abs, stat?

My good friend (and fitness superstar) Natalie Jill makes a good point: everyone has abs, it’s just about whether or not yours are hiding. And if they do require a little more seeking than you’d prefer, she’s got plenty of great workout advice to help you find them.

In this video, I’m chatting with Jill about her functional fitness approach to building core strength, how she works her abs during every exercise, and why intensity is key. (Of course we talk diet, too, since it’s impossible to get abs without considering your kitchen habits.)

The best part? Nowhere in the video does she recommend spending two hours a day doing crunches at the gym. In fact, her approach generally involves fast workouts you can do anywhere. You’re welcome.

How to Get Abs Without Doing a Million Crunches

 

 

 

Social Media Tips to Build a Powerful, Healthy Brand

social media tips

Natalie Jill is definitely someone you want to get social media tips from, which is why I sat down with her to do just that. (She’s also one of my fave girls to hang and chat with about almost anything…but that’s for another blog.)

Jill has built an incredible fitness brand across every platform—from Pinterest and Insta to Facebook and Google+—and knows how to channel that attention into offline success.

She’ll tell you that while taking great photos is important, there’s much more to it than that, whether you’re a trainer, dietitian, healthy chef, or yogi.

In this video, we hit on many of the biggest questions on the topic, from attracting the right customer and driving traffic to your website via your social channels to…wait, this is important!…how to be sure all of these efforts will actually make you money. (How else will you pay for a constant supply of organic coconut oil?)

Watch the video, below, to get started, and sign up to learn from me, Natalie Jill, and other amazing experts like her via The Nutrition School.

Social Media Tips to Build a Brand

10 Surprising Healthy Habits Wellness Experts Trust

There are eight pillars of living a Nutritious Life because we believe that a balanced lifestyle encompasses much more than just “more sweat, less sugar”—and when you ask wellness experts to share the healthy habits that add vibrancy to their lives on the reg, it’s obvious most agree.

Over time, we’ve tapped a variety of these role models—from celebrity yoga teachers and trainers to superstar nutritionists and healthy chefs—to share how they live their own Nutritious Lives. Within the interviews, they revealed super interesting insights into healthy habits they swear by, some of which may surprise you.

We’re sharing 10, here, to inspire your own well-rounded wellness regimen.

Surprising Healthy Habits Wellness Experts Trust

 

1. Eat food that makes you feel good.

sakara

It’s not always about balancing protein and carbs or scouring labels for organic ingredients, say Sakara founders Whitney Tingle and Danielle DuBoise. Eating Empowered, to them, is “knowing what it feels like to eat good food. Food is meant to be nourishment and food should make you feel sexy!” Read more.

 

2. Align your body, and your life will follow.

LAUREN ROXBURGH

Finding alignment in your physical body is the first step to aligning your life, connecting to your gifts, attracting your deepest desires and feeling like you are on your true path,” says foam-rolling guru and best-selling author Lauren Roxburgh. “Over the years as I was so deeply studying the body, I realized many other things in my life and self were also coming into ‘alignment.’ I’ve seen it with hundreds of my clients too.” Read more.

 

3. Sip on water and tea as often as possible.

mckel

Nearly all of the experts mention hydration as incredibly important, and Nutrition Stripped founder and RD McKel Hill swears by supplementing plenty of lemon-spiked H2O with matcha lattes and all kinds of other teas. “I’m a huge tea drinker all day long, whether it’s green tea, liver supportive tea, peppermint, or ginger. #gimmiealltheteas” Read more.

 

4. Give back.

jordan-younger

Sure, wellness is about your life, but focusing on others may also be essential to finding balance. “I try to pour my energy into causes that I am passionate about, like eating disorder recovery, animal rescue and raising awareness of cyberbullying,” says The Balanced Blonde blogger Jordan Younger. “I host a lot of events that give back to some of my favorite local LA organizations that raise funds/awareness for those causes.” Read more.

 

5. Design your space for great sleep.

candice-kumai

Chef, author, and all-around wellness star Candice Kumai details how getting a solid night’s sleep starts with how you design your space. “No electronic devices in the bedroom, no TV in the house—only reading, art, vision boards, and photography on our walls. Plus, lots of plants in the house for oxygen.” Read more.

 

6. Surround yourself with happy people.

natalie jill

I collect loving people in my life every day,” explains fitness celeb extraordinaire Natalie Jill. “When I meet positive, goal oriented, successful, happy, loving, and energetic people…I want them in my life. I find ways to be around them. They energize me, inspire me, and help me want to better myself! And when I am my better self, I am able to love more.” Read more.

 

7. Ask yourself, “How important is it?”

mandy ingber

When your clients include Jennifers with the last names Aniston and Lawrence, life can be pretty busy. To make it through tough situations, yoga teacher-to-the-stars Mandy Ingber asks herself this simple question. “The phrase ‘How important is it?’ reminds me that there are no big deals. When my behavior and actions are aligned with my own moral compass, I can handle life’s twists and turns,” she says. “Although a learned skill, relaxing into what comes is the discipline I practice. Everything is as it should be, and I can trust that my life is unfolding before me in perfect order.” Read more.

 

8. Make time for real meals.

Ella apron 116

Maintaining a healthy diet is easier when you’re organized about your eating and in control of your meals says Deliciously Ella blogger Ella Woodward. “It’s easy to snack, snack, snack, but I like to sit down to proper meals, and I like to cook my meals,” she says. Read more.

 

9. Move, at least a little bit, every. single. day.

michele

Trying to move a little every day is a big part of my life. It doesn’t always happen, but I feel the best when I’m more active. Every little bit adds up,” says Michele Promaulayko, author of 20 Pounds Younger and the Editor-in-Chief at Cosmopolitan magazine. “You don’t have to run for hours on a treadmill to burn fat.” Read more.

 

10. Don’t discount the power of me-time.

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If you’ve got a hobby that makes you happy or feel refreshed whenever you take a hot bath, those things have real value, even if they feel indulgent. Celebrity yoga teacher Kathryn Budig nurtures herself regularly with “epsom salt baths, reading juicy fiction novels, taking time to write for myself, and experimenting in the kitchen.” Read more.

 

4 Reasons Why You Have Sugar Cravings

Sugar cravings are the worst. It’s like a little army of meanies grab hold of you and torture you until you feed them jellybeans, right?

In this video, my good friend Natalie Jill and I are talking sugar cravings, especially the kind that seem to attack as soon as you’ve finished eating a meal. Clients ask us both about this all the time, so we thought we’d explain why sugar cravings happen and what you can do to fight those meanies!


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4 Reasons Why You Have Sugar Cravings

1. You didn’t eat enough, or you ate the wrong things.

When you don’t eat enough calories, your body starts looking for fuel fast as a way to catch up. So what do you do? Crave sugar! As you know, sugar gives you quick energy, even though it’s not necessarily good energy.

So one way to get around this little conundrum is to just choose something sweet with artificial sweetener in it, right? WRONG! So, so wrong. Artificial sweeteners might momentarily satisfy that sweet craving, but they trick your body into thinking it’s getting fuel when it’s not. Your body soon goes looking for more calories in the form of, you guessed it, sugar, and BOOM! You’re right back where you started.

Calories are the only thing that really provide real energy so eat them consistently, in the form of whole foods, and break the sugar cravings cycle once and for all.

2. You’ve picked up a bad habit.

Some people smack their gum without even realizing it. Some people have picked their fingernails their entire lives. And, sigh, some people eat a chocolate bar everyday at 3pm because well, they eat a chocolate bar everyday at 3pm. Yep, all bad habits.

When something becomes habit, especially when it comes to food, you have to ask yourself Are you even aware you’re doing it? Do you really want to be doing it? Are you truly craving what you are eating? When you’re really hungry and you haven’t eaten enough throughout the day, breaking a 3pm vending machine run is gonna be tough.  But if you start to eat more consistently throughout the day and get in enough and the right types of calories, then your defenses are up and it’s easier to change the habit.

One thing I always suggest that people do to change the habit is to go for a sweet herbal tea when they have a sweet craving. This works particularly well for my afternoon chocoholics. I don’t mean sweet like adding sugar, but rather a naturally sweet tea such as apple spice or vanilla almond tea that has no calories and nothing artificial in it. I’m telling you… this WORKS!

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3. You ate too much starch and not enough fat and/or protein.

When you eat a heavy, starchy meal, like a giant bowl of grandma’s spaghetti, you’re pretty much setting yourself up for a guaranteed gelato craving. All that pasta with no fiber or protein (and depending upon the sauce perhaps not enough fat either) is like a big bowl of sugar. Those calories are absorbed fast and they do not keep you feeling full or satisfied. In other words, that big bowl of sugar doesn’t provide satiety like protein or fat does.

What’s a pasta lover to do? First, practice proper portion control. And, add a portion of lean protein. You need a little protein to help you feel satisfied, and/or a little olive oil for some healthy fat. I also suggest a big bowl of veggies, with lean protein topped off with a little past versus the other way around. Another trick is to make friends with spaghetti squash in place of spaghetti. Grandma will still love you. Satiety is the name of the game here, people.

4. You chowed down on salty foods.

When you dine out or eat packaged, processed foods, your food has more sodium in it than you probably even realize. This usually remains true even when you’re eating something clean like grilled salmon and sautéed or steamed spinach from your fave “healthy” restaurant. Here’s the kicker: the saltier your food, the bigger your sweet craving.

The first step here is to be aware that this may happen to you. Then, more you skip the chips or fries the less you’ll want the donuts or cookies. When you eat more naturally salty foods like cheese, or olives your sweet cravings will lessen, and you’ll tend to go for naturally sweet snacks like herbal tea or fruit when that craving comes on. See? Choosing clean foods leads to choosing more clean foods, no matter what the craving.

So there you have it. Sugar cravings affect everyone – myself and Natalie Jill included! The key to dealing with them is knowing why you’re getting them in the first place and making necessary changes to lessen them in the future, and then having a healthy plan in place to deal with them in a conscious manner when they pay you a visit.

Outdoor Workout in the Park

Think you gotta hit the gym to get fit? Think again! My friend Natalie Jill came to visit me in NYC, and she put me through her awesome outdoor workout in the park she calls Upper Body Jiggle Be Gone! I’m not sure what I liked more – the workout or the name 🙂

Outdoor Workout: Upper Body Jiggle Be Gone

6 Exercises, 10 reps of each, repeat – Are you in?!?!

  1. Pushups
  2. Tricep dips
  3. Plank twists
  4. Bridge walks
  5. Pushup to tricep shimmies
  6. Lateral raises (butterflies)

Here’s 10 awesome healthy snacks to eat before and after this and other outdoor workouts. And if you wanna learn more about how Natalie Jill lives her most Nutritious Life, check this out!

Happy sweating!

 

How to Deal With Haters

My friend Natalie Jill and I sat down to talk about haters. Everyone’s got ’em, nobody wants ’em, but we all have to deal with them. Natalie has over a million Facebook fans, so if anyone knows how to deal with them, it’s her!

So if you’ve been trolled on the internet here’s how to deal with haters. And remember, we all have bad days. So if these 4 steps aren’t helping you on a bad day, there’s always tomorrow! We’ve all been there. 🙂

How to Deal with Haters

1) Think about what you are posting and how it will make people feel. Is it encouraging? Is it uplifting? Will it make people feel better? Take yourself out of the moment of simply looking at something and posting, and go to the next level to realize how it will be received BEFORE posting.

2) Think about who is commenting. Are they just an internet troll? Are they looking for attention? Do they just feel bad about themselves and want to make others equally miserable? Rather than be angry if that is the case, try to understand the situation and feel compassion for them, rather than just hate back or put more negative energy into it. Remember, you can’t please everyone!

3) Think about what advice you would give others if they were the ones being “hated”. Sometimes if you can take yourself out of the emotional roller coaster and look at something from more of a birds eye view, it puts the situation into perspective and it’s easier to deal with. Often, it’s easier to let it go this way or find clarity before responding to the hate.

4) When all else fails, just remember that haters will always be around, and everybody has to deal with them. You’re not alone, and remember – for every hater out there who makes you feel bad, there are many more lovers out there who may just not be telling you how great you are when you need to hear it – but they do love you because you are AWESOME!

How does Natalie Jill Live a Nutritious Life?

Natalie Jill helps people across the globe reach their health, fitness, and business goals.

Natalie left a very successful career in corporate America to follow her passion with health and fitness. As a Licensed Master Sports Nutritionist and functional fitness trainer, Natalie leveraged the power of the internet and in a short amount of time she was able to help hundreds of thousands of people worldwide get in shape and be their best selves.

In the process, she created a globally recognized brand with over a million social media followers worldwide and created an online business that has helped hundreds of thousands!

Although many see Natalie Jill as a fitness and nutrition expert, she is increasingly garnering attention for her ability to help others create, define, and monetize their brand in the online space.

In health & fitness, or in business, Natalie brings out the BEST in everybody she works with and helps them GET RESULTS! What’s not to love about that?!

Every time I chat with this amazing woman and friend, she brings out the best in me too! Read on to learn how she lives a Nutritious Life.

Oh, and if you wanna get rockin’ abs like she has, check out her awesome workout programs or her book the 7-Day Jump Start!

How do you DRINK UP?

Proper hydration is also very important for me so I always bring a water bottle with me. I LOVE my stainless steel water bottles – they stay cold, are inexpensive, and come in fun colors and patterns. I also have a fruit infused water bottle to carry with me all day long. Having it by my side is an instant reminder to drink more water! I normally know I have not gotten in enough water if I start feeling drowsy… Time to hydrate!

I am also a HUGE fruit and veggie eater so those keep me hydrated as well.

How do you EAT EMPOWERED?

I am a fan of eating an unprocessed food diet. I have an auto immune disease called Celiac Sprue where my body can’t process Gluten, so I have been gluten free for 15+ years now. I chose to “unprocess my diet” and have learned the benefits of eating an unprocessed diet that is also naturally gluten-free. I eat much more fats (healthy fats), unlimited fruits and veggies, proteins and eat when I am hungry and stop when I am full. Nothing is off limits, but the majority of what I eat once “grew and needed sun”- meats, veggies, fruits, nuts, sweet potatoes. I do not count calories and I do not eat at scheduled intervals. I listen to my body, eat real, natural unprocessed foods and THAT is what I teach and what is on all of my programs.

As I noticed the change from the unprocessed diet, I started to unprocess everything including the way I worked out and how I dealt with people and life. Unprocessing every aspect of my life resulted in my mindset changing, the weight leaving and staying off, my body re-defining, looking and feeling younger, empowered, and ultimately becoming truly happy.

How do you LIVE CONSCIOUSLY?

Deciding comes first. I decided to fix things. I put everything I knew into play- from goal setting, to vision boards, to eating unprocessed foods, positive thinking and getting negatives out of my life. I turned my life around through accountability. Accountability is everything. It doesn’t matter what I am dealing with. I take accountability and ownership and do what I can do in my current situation to change it for the better. Now, my motto is “Be Happy…Be Healthy…Be FIT!” and that is how I live my life in addition to striving to empower other people in achieving their life goals through mindset, drive, fitness, and nutrition.

How do you LOVE MORE?

I focus on making what I love about myself shine brighter and let go of the self-hate and quit actively looking for what is wrong. I collect loving people in my life every day. When I meet positive, goal oriented, successful, happy, loving, and energetic people…I want them in my life. I find ways to be around them. They energize me, inspire me and help me want to better myself! And when I am my better self, I am able to love more.

How do you NURTURE YOURSELF?

I workout daily, go hiking, do yoga, eat unprocessed and nutritious foods, listen to motivating music, spend quality time with my family, occasionally go out with friends, and surround myself with motivating, happy, positive, and creative people.

How do you SLEEP DEEP?

Being happy, healthy and fit, learning to manage my time, and being with the people I love is my secret to having deep sleep. And OH how I love to sleep. I actually get excited around 8:30 pm because I know it is time to wind down. I do take magnesium before bed and drink chamomile tea. Both help me shut off my mind so I can read for a bit and then go to sleep!

How do you STRESS LESS?

This is a work in progress. I have taught myself to be more present in the moment and to take deep breaths before “reacting”. I stay very scheduled so that I have room for everything important. I make sure not to overbook or book things too close together.

I focus on my strengths and delegate the rest.  I focus on what I am good at, what I like to do and the things that I do that make me get lost in time. The amount of money and time I actually SAVE having people help me with the things I am terrible at, has freed up my life and given me time for more of what I am good at and enjoy doing. That has made me more productive, more focused on the right things and more successful.

How do you SWEAT OFTEN?

I do short, intense workouts that get my heart rate up, and send some sweat running down! Those are the workouts that truly challenge me.  One of my favorite types of workouts is a track workout. This is my type of “cardio”. These workouts can be extremely effective and the training ideas are endless at the track.

 

 

Learn more about Natalie Jill!