5 Recovery Tips Post The Big Game

I know how you are feeling, we’ve all been there. Perhaps in lieu of the Big Game you had a bit too much to drink or ate some crappy food that was “oh so good” in the moment, or maybe it’s a combo of both.  Either way, it’s Monday morning, which is hard enough as is let alone after a late evening full of indulgences. Have no fear, I got your back. Here’s 5 recovery tips to get you feeling back to your old self in no time.

  1. Drink a LOT of water.  Add lemon to your water, it’s a great natural detoxifier and the extra water will help remove the bloat from excess sodium in alcohol, chips and dips.
  2. Have a high protein breakfast. Think a serving of greek yogurt with some berries or 2 eggs and a whole wheat or sprouted toast.
  3. Drink a detox tea. I LOVE Yogi’s detox tea variations. Every time I’ve had a bit too much and I drink it I feel 100x better afterwards. Plus the added fluid helps flush out even more toxins.
  4. Eat you veggies. However you like them whether it’s raw, steamed, or sauteed. While loading up on veggies won’t counteract what you had last night it will help fill you up and get you back on the right track for the week.
  5. Go to bed early. I cannot stress enough the importance of getting enough sleep (think 7-9 hrs). When we sleep our body recovers itself, repairs hormones, and recharges your body and mind.

While these 5 tips seem simple they really are effective. I encourage you to try them out the next time you’ve had a rough night whether that was last night or sometime in the future.

Would love to hear what other recovery tips have you tried? Which work the best?  Comment below.


5 ways to stick to your New Year’s resolution


As the New Year closes in on us, I have been hearing many people proclaim: “this is the year for me to get healthy” or “I really want to start working out again” or “I need to lose these extra 10 lbs this year”.  Which is great to hear!  It means you are thinking about yourself and your body and what you need or “should” do to reach your goals and that’s why I want to help you.

There is nothing more demotivating than having this idealistic goal and bright vision for what you want to achieve and along comes some hurdle or roadblock that kiboshes the whole damn thing leaving you feel like a little kid whose birthday party just got rained on. Maybe life gets in the way or you get sick or injured or you just frankly encounter the winter blues, regardless from what I have seen this is a vicious cycle and this is where MANY people get stuck.  Why do you think people talk about how everyone rushes to the gym Jan to about mid March then all of a sudden those folks are gone and only the veterans are left behind for the rest of the year.  It’s because your human, not a machine and everyone is built differently both mentally and physically.

So now that we cleared the air let’s get into the meat of the topic… how can you KEEP your goals?  You know, honestly I struggle with the same thing…I mean I have 2 jobs one which consumes between commuting making it a 10-12 hr day 5 days a week, I have a daughter to take care of and get to classes/homework/play time, I have a house to clean, bills to pay, groceries to get the list goes on….  but what I feel is the key to my success in maintaining my exercise and healthy habits is that I take as much time in between all of the above for me.  Listen, eating healthy is not just a cool thing and working out won’t just help you omit the cookies you ate.  It is SOOO much more than that….  eating healthy fuels your brain, your cells, your hair/skin/mental capability the list goes on not to mention many health foods have cancer fighting benefits or lower risks for certain diseases…  same with exercise it’s not just a vanity thing there are  very real and proven facts about the roll of excess fat on our body and how especially for certain body types it can be a major health red flag.

Here are my 5 tips to help you sustain your New Years Resolution:

  1. Write down one strong resolution/goal and next to it a list of a few pro’s and cons to keeping/breaking it.
  2. Start slow –  diving in 6 days a week to the gym or eating only plants after your carnivorous diet is a recipe for disaster
  3. Focus on the long term benefits 
  4. Tell others – there is something to say about sharing our goals and holding each other accountable – that alone is motivating
  5. Keep going – yes there will be setbacks but take those to refocus or scale down your efforts but don’t just stop and throw the towel in…

I challenge you to go beyond the superficial goals of “losing weight”, “working out”, “buying a gym membership. Dig deeper and define the why, write it down and most importantly hold yourself accountable. We expect others to keep their word when making commitments or promises to us why would we not expect the same from ourselves?  I believe in all of you. Let’s make 2018 the year to remember. You got this!



What’s your motivation? 

As 2018 is right around the corner it’s important for us to set our intentions for the new year. In the video below I discuss motivation and why it’s essential in helping you meet and exceed your goals.

Watch the video and then I’d love to hear from you…what are your goals for 2018 (health related or not) and the motivation behind them?


5 Holiday Mindfulness Tips


Happy turkey day Honey Crunchers! We’re back once again to that oh so awesome time of year.  A time for celebrating the three F’s: great food, friends, and family. While the holiday season is filled with joy there is an undeniable sense of stress and anxiety that seems to come along with it.  But it doesn’t have to be that way…

Today’s post is  centered around one simple concept: mindfulness. What exactly is mindfulness? According to Merriam Webster mindfulness can be defined as:

  • the quality or state of being conscious or aware of something
  • a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

So therefore mindfulness means being truly present. While both of those definitions sound great, it’s a lot harder to actually put those words into practice. Whether you are visiting family, hosting family, or just spending time to relax on your own, here are 5 top suggestions for putting mindfulness to action:

  1. Be present when visiting family – put away your phone, make eye contact and really listen to what others are saying (this one is hard for me!)
  2. Eat mindfully – not only will this help you not over indulge, but will heighten your senses and allow you to be present in that moment
  3. Take deep breaths – Feeling extra anxious or stressed?  Take 3 deep breaths, breathe in through your nose and out through your mouth
  4. Take a walk through nature – Bundle up and get outside, even if it’s a walk around the block. Observe your surroundings the sounds, smells, and sights
  5. Stretch or do yoga – Even 10 minutes will force you to focus solely on what stretch you are doing or pose your holding.  Not only will this help your body but your mind as well.


The Power of Naturopathic Medicine

power of naturopathic medicine

There comes a time in one’s life where stress gets the best of us, people get the best of us, life gets the best of us. Sometimes this comes on suddenly like a thief in the night and other times things progressively head south over an extended period of time.  Whether this is a mental issue, or a physical issue is indifferent they both lead to the land of blah. We try to self medicate with exercise, wine, sleep etc but nothing seems to be able to reset us back to that once calm, centered state we were in before.

I’ve been there and back.  I’ve tried numerous avenues to reset myself like mentioned above but none of which gave me any solid results. It was frustrating and draining. After my failed attempts I decided to try a holistic approach as I had heard numerous friends talk about the power of acupuncture, supplements and oil.  All sounded like voodoo to me…  but I decided if this has been around since ancient times let’s give it a try.

I started visiting a Naturopathic doctor last summer. What I loved immediately is she addressed the whole of me. She didn’t just go straight to what my issue at hand was she dug deeper and instead analyzed the whole.  After a bout of blood work and various other less invasive tests we sat down and went through the results.  What was really interesting is that what we found were areas of weakness in the body.  But those areas of weakness were not what my perceived issues were.  What I learned though is how closely related functions of the body are.  If one is weak it can affect a whole different part of you.

After review we started acupuncture to balance out my body and strengthen my pulse. I proceeded to get accupuncture treatments twice a month for about 5 months.  It was like a glorified nap for 20 minutes while I “baked” with needles stuck in me.  Seriously though they don’t hurt and if positioned right you can almost feel the energy circulating your body.  In addition I started taking what I now consider essential supplements with a myriad of benefits: Magnesium Lactate, liquid Vitamin D3, supplements to balance my blood sugar levels (they were a bit wacky), and L-theanine in liquid form to help with stress.  At first I was a bit skeptical as supplements are not cheap.  But as I started taking these I could literally feel the change.  My mood was lifted (thanks to the Magnesium), I felt stronger, less ornery and less stressed.  In addition to the supplements, I also carried my lavender essential oil everywhere…. you can never get too calm when you have a Type A personality!

Finally after those 5 months were up I decided to discontinue the acupuncture (for financial reasons… it is not cheap…) but I have continued to use the supplements with great results.  I am nowhere near that funk I used to be and just feel more balanced and ready to take on the world.

Moral of this story is, sometime life throws lemons at you.  Use that opportunity to dig deeper and explore other options. You don’t have to live feeling less than great.  What is awesome about naturopathic medicine is it is natural… you are not adding chemicals or other crap into your body to try to band aid a deeper issue. You are healing yourself from the inside out.  Balance. Strength. Power. Beauty.

Have you tried Naturopathic medicine? What was your experience like?  Would you recommend it?



The Magic Equation for Success

I often get questions from people on what are the most important things they can do to see change whether that is weight loss, toning up or addressing health issues.  The equation for success is a simple 3 step process:  Set a goal, be realistic about what you can/cannot do and whatever your plan is be consistent.  That’s it!  The magic formula that stands between you and crushing it.


Fitness success formula

So why then is it so hard?  Why do people often fail?  Did you know that approximately 70% of people who start an exercise program quit?! Talk about the odds stacked against you. But the question still remains why did your plan fail?  Starting is step #1 and a great accomplishment but without the proper amount of forethought before beginning your plan motivation quickly slides into a slippery downhill slope.

Now the story can go two ways…. there are those of you who are like “yeah that’s totally me, I just can’t stick with a plan no matter how hard I try”.  On the flip side, there are others who say “I did have a plan and a goal but I saw no results so I just quit”.  Do you think Simone Biles got to the olympics by throwing the towel in?  Hell no, she tried it again and again and again until she perfected her craft.

So then what sets these two groups apart?  Why did one plan fall through and the other plan play out like an airplane stuck on a runway? Lets take a look into what happened in both scenarios:

Scenario #1: “I just can’t stick with a plan no matter how hard I try”

For the majority of you, chances are you fall into a version of the above (based on the previous stat at the beginning of the article). It’s ok the great thing is that it is NEVER too late to start again.  In the words of Janis Joplin, “Tryyyy just a little bit harder”.  So how can you try a little harder?  Let’s be frank, you need to set a goal.  That’s usually the biggest missing piece it’s lack of clarity from what you want and are expecting to achieve.  If you don’t know what you want, no one else will either. So my advice to you is come up with a solid plan… think it through.  What do you want?  What are your expectations?  Are they too high?  By all means it is good to challenge yourself but if you set some super high expectation of yourself that’s almost just as bad as not setting one at all.  Start small…. crush it…. set a new goal again and again and again.

So what are some types of goals you can try out if you need some ideas?

  1. Upcoming event  – for some of you maybe you have a vacation or wedding or event coming up in a few weeks, months etc that you want to look your damn best for.  What’s great about this goal is there is a clear date and a clear timeline to follow.  You know exactly how much time you have and are committing to.  The trick though is once you nail your goal don’t stop and say “ok I’m good i’m going to go back to being lazy now”.  NO! Set another goal…..  see below for some more ideas.
  2. Health related – Maybe you went to the doctor recently and uncovered that you are overweight or have high cholesterol, or worse are pre-diabetic or maybe you just want to be able to have enough energy to keep up with your kids. Whatever it is don’t just sit there wishing you could do something different just do it!  Use that goal as your driver to get healthy and benchmark your change.  By 6 months from now I want to be 20 lbs down or by my annual health exam next year I want to lower my cholesterol.
  3. Vanity goal – Maybe honestly you just want to look good.  You want to wear those size 4 or 6 pants you buried in your closet for the last 10 years or you want to see definition in your abs or firm up your butt. That’s ok too.  In this case find and clip pictures of what you aspire to be, how you want to look and use those pictures along the way as motivation toward your goal.  Just keep in mind realistic expectations… unless you are willing to supplement time, nutrition and hardcore years of training/clean eating most people will never look like the airbrushed models in a magazine (sorry!).  But that’s ok, be your best version of you.

The great thing is that once you start a plan that you thought out and succeed, that success will continue to motivate you to smash your goals again and again!  In the words of Sagi Kalev in Beachbody’s program Master Hammer & Chisel, “Are you a hammer or are you a nail?”.  Be the hammer….

Crush it!

Scenario #2: “I did have a plan but saw no results so I quit”

It’s ok, I’m not going to yell and say you didn’t try hard enough, I don’t know your situation.  But I do have a question for you.  What didn’t work?  Did you set a realistic goal?  Did you focus on exercise AND diet?  After all it takes two to tango.  You can kill it day in and out at the gym but if your diet is filled with crap choices your going to be stuck in the same spot like a hamster running on a wheel. To really succeed you need to be realistic too… maybe you were too extreme with exercise and diet and burned out before seeing any changes?  Think back on why you quit and then try again a different way or with a more defined goal in mind.  See how that works.

Look, no matter which scenario resonates with your current situation it is never too late to figure out what works but you have to be willing to try and no one can motivate you more than you can yourself.  Check out some of the other articles on this site to help inspire your new workout plan and diet and apply the 80/20 rule to all that you do.

Lastly, in this super long post, I do want to take a moment to congratulate those of you reading this that have figured out what works for you.  I know there are at least a few of you out there killing it and seeing really great results.  You, my friends are what can help the rest.  Share your success and what works for you.  Remember, we are all in this together…. we only have one life to live so let’s make the most of it.

By Kim Hale, founder of HoneyCrunched Fitness


5 Fun Health Facts for those “Off Days”

We all know exercising regularly and eating well are the best tools in preventing illness. We have also had the days when we just don’t want to work out and those days when we can’t stand to eat another salad. I’ve collected a few ideas that should help you on those “off” days; they work for me!


  1. Did you know that Laughing out loud reduces cortisol levels and improves your bone density?? Finding more reasons to laugh seems doable.
  2. The word ‘gymnasium’ comes from the Greek word “gymnazein”, which literally means “to exercise naked.” Sounds fun to me.  
  3. A study done by American Journal Of Clinical Nutrition states that eating a bowl of  ice cream two hours after a workout triggers your insulin, which is a hormone that is essential in the muscle building process. Helping my muscles, one scoop at a time…
  4. An Italian research team found out in 2003 that people who ate pizza on the regular were far less likely to develop esophageal, colon and mouth cancer. Check and check.
  5. Interval workouts produce post-workout calorie burn, and increase mitochondria growth (mitochondria help to burn fat). So, even while you enjoy your post-interval-workout sit on your couch, you’re burning calories. 

My takeaway here is: interval training then pizza, ice cream and laughter. Who’s with me??

Contributing Writer, HoneyCrunched Kate Milde



Source: Crazy Health Facts, Huffington Posthttp://thegymlifestyle.com/10-shocking-fitness-facts/; http://www.fitness.com/articles/648/15_amazing_health_facts_you_may_just_not_know.php