Yes, it’s here! Your two-page cheat sheet to Look and Feel 10 Years Younger After 40!

This is the exact framework I use to get my personal clients Slimmer, Stronger, and Sexier without starving or struggling ever again.

The Secret is how you work with the body instead of always fighting against it.

PS – After 2 decades of pulling all the pieces together into one easy to follow Blueprint – The Daily Routine is Step 2 in my 9 Step Blueprint to losing 20+ lbs in 90 Days

Book a FREE DISCOVERY CALL to learn more about getting your own 90 Day Blueprint to Losing 20 lbs in 90 Days or less – by nourishing and getting healthy. One happy day at a time.

How Journaling Can Help You Get in Shape, with Michale Hartte

by hartteuser Leave a Comment

We are beyond excited to tell you about our interview with Diet and Detox Specialist, Michale Hartte, because we know her ideas can help using journaling.

Whether you struggle with achieving wellness goals or you’re just looking for extra inspiration to maximize your health regimen, you won’t want to miss this conversation. Discover the ways journaling can help you achieve optimal health and fitness.

SUMMARY

Michale’s Top Three Tips to Help Slim Down and Get Stronger

1) The Value of a Good Night’s Rest
2) Healthy Meal Plans That Squash Inflammation and Lower Blood Sugar
3) Your Action Plan

To learn more, listen to our interview, or read below to see highlights from our talk.

https://www.journaling.com/articles/how-journaling-can-help-you-get-in-shape-with-michale-hartte/

Michale has 20 years of experience helping people get fit and healthy through her courses and 1 on 1 consulting. She is also the author of The Fit ‘n Healthy Plan and writes for numerous magazines. Michale’s passion to help others stems from experience reversing her own cases of amenorrhea and osteoporosis through diet, detox, and daily routine.

Michale credits journaling with saving her life. As a child, she struggled hard to fit in. Low self-esteem and a desire to feel accepted led Michale toward unhealthy behaviors like smoking and starving herself to be thin.

Years later, Michale began to seek answers. “I sat down and asked, ‘Who am I, and why am I here?’ I journaled about it, got it out of my body, and I started to see my story in my journal. It made sense, and I realized exactly why I’m here.”

Since this life-changing discovery, Michale has established healthy habits, a strong mind and body, and now she helps others do the same. She attributes much of her success to journaling.

1. Have confidence in the right plan. There are so many diets to choose from. The goal is to select a plan that will work for the long-term and that emphasizes health not merely weight loss.

2. Be consistent. Establishing a morning time journaling routine helps maintain a schedule that ensures you reach your goals. Michale suggests starting each day by recording important key indicators in your journal which include tracking:

sleep patterns
energy levels
bowel movements
menstrual cycles if you are a woman

This kind of record keeping shines a light on important details you can use to track your body’s response to diet, exercise, and particular sleep routines. You’ll see where and when you’re falling off track. In these ways, journaling helps us stay accountable.

3. Find your courage and glean support. You don’t have to do this alone. Seek out or cultivate a community void of judgement in which you are loved and your health goals are supported.

The Value of a Good Night’s Rest
Each of us has different health goals. In Michale’s case, she’s focused on optimizing her brain and body health in order to ensure a long and productive life. To achieve this goal, she commits to getting enough sleep. As an explanation, she recommends everyone read Lights Out: Sleep, Sugar, and Survival by T. S. Wiley and Bent Formby.

Wiley and Formby show that getting the required amount of sleep supports healthy weight loss because it curves our cravings for unhealthy carbs. Among other benefits of a good night’s rest cited in this book are:

reversal of type 2 diabetes
relief from depression
normalized blood pressure
reduced risk of heart disease and cancer

All of this sounds great, but sometimes a good night’s sleep feels elusive. Michale has an answer for that. She explains that preparation for a good night’s sleep starts in the morning.

Michale credits a consistent morning routine with her healthy sleep hygiene. In the morning, she puts a kettle on for beloved black organic coffee—chock full of antioxidants to support healthy aging. For this part of her day, Michale remains in a fasted state, giving her body time to “clean up old worn out cells.” She does an oil pull with coconut oil while waiting for coffee. From there, along with her coffee, Michale drinks one liter of water within 2 hours of waking. This helps turn the brain on and gets her feeling energized. From there she enters her office where she takes out her journal and records key markers (sleep bowel movements, menstruation, and energy) from the day before. Michale reviews the information and makes connections between how her body is performing vs the food, exercise, and level of activity she engaged with the day before.

This journaling routine, Michale notes, helps people be in alignment with their goals.

Healthy Meal Plans That Squash Inflammation and Lower Blood Sugar

Michale doesn’t track the specific foods she eats and never records calorie counts. She discourages her clients from doing so as well.

Instead, she offers tips to ensure your body gets exactly the nutrients it needs to perform well.

Choose your protein source. Protein is a part of every cell in the body and it’s a fundamental part of a healthy diet.
Eat healthy carbs. We need fiber found in colorful veggies to produce regular bowel movements that remove toxins from the body.
Consume healthy fats for their anti-inflammatory effects.
Prebiotic foods like beets and dandelion greens and probiotic foods such as sauerkraut, kimchi, kefir, and yogurt encourage healthy gut bacteria.
Digest minerals to help take pain away. Sea vegetables full of trace minerals such as nori, dulse, and kelp are good sources. Drink a cup of bone broth each day.
Season your food with herbs and spices—parsley is a diuretic for the kidneys, oregano bolsters the immune system, and cilantro is a heavy metal detoxer.

If all this talk of food is making your mouth water, you can download Michale’s cookbook, Fit ‘N Healthy Plan, on her website.

Your Action Plan
1) Learn more about Michale’s work. Visit her online at www.askmichale.com.

2) For healthy meal plans discussed in our interview, check out her cookbook Fit ‘N Healthy Plan on Michale’s website.

3) Listen to my conversation with Michale.

4) Cultivate your own morning journaling routine.

5) Take a look at Journaling.com’s Top 10 Journaling Resources for Physical Health.

Michale’s final words of wisdom came to her via Bob Proctors and his staff.

She teaches, “See what you want. Be it how you want it and become it now.”

We would also add, love who you are right now today even before you lose the weight.

Slim, Strong & Sexy Blueprint Program

by hartteuser Leave a Comment

The Slim, Strong & Sexy Forever Blueprint

The world’s most clear path, science-based weight loss program ever developed

Just 9 Steps to Lose 20 lbs in 12 weeks without starving, or giving up your favorite foods or wine, so you can live a more

Joyous, fulfilling, empowered life in your new

Slim, Strong & Sexy Body Forever.

Yes! I want the Slim, Strong & Sexy Forever Blueprint

BOOK A FREE 30 MIN CALL to get started or find out more

Real People. Real Stories

‘I tried Keto, Weight Watchers, Jenny Craig, HCG Diet – you name it. I tried it. Here’s what actually worked!’

‘Losing Weight Over 60 IS possible! Although it can feel impossible to lose those stubborn pounds, this amazing plan is proving we can all reach our ideal weight no matter how old we are.’

Are you tired of starving yourself to get slim, stressed thinking you should workout when you have little time, feeling anxious and depressed trying to figure this out ALL on your own?

That was me!

I went from a Starving Skinny Fat in my 30’s to Slim, Strong & Feeling Sexy in my 50’s!

I didn’t want you to struggle as I did for all those years…..

So I decided to share this with you…

I created a clear 9-step path to help you reach your Ideal Weight that’s

100% science-backed and 20 yrs experience
Free of all fake news, false claims, fads, and gimmicks
Honest, ethical, high integrity, and never misleading
Completely sustainable
So much more than the one-size-fits-all advice you’ve heard 100s of times before
Most importantly, packed full of actually what works to get results… in the fastest and most sustainable NO BS way possible.

Before I tell you exactly what’s in the program, let’s get clear on if this is right for you…

This Program is NOT for you if…

You have a mental illness
You have active Cancer
You’re looking to go back to a junk food diet after the 12 weeks are up
You only focus on the weight on the scale and not the 9 steps to get you there

This Program IS for you if…

You eating well and exercising but still wondering why you just can’t lose weight…
You feel like you’re doing everything right, but the scale won’t budge…
You’ve hit a weight loss plateau and can’t figure out how to lose those last twenty pounds…
You have pre-existing health conditions that you need a qualified Nutritionist to help with
You like the human touch, instead of all that frustrating tech and apps
You want to get healthy to lose the weight

Then this is the program for you!

The Slim, Strong & Sexy Forever Blueprint is the MOST clearest path to optimize your body composition.

It’s not just a diet. It’s not just an exercise program.

It is a complete 9 step plan covering the most important steps you need to take in the right order you need to take them.

This is what it truly takes to bust through plateaus and experience the joy in effortless and forever fat loss.

Whether this is your 1st or 10th attempt at losing weight.

Whether you’re overworked and stressed or retired and free as a bird.

If you’re over 40, overweight and embarrassed about how you look, or you just want to get a few pounds leaner.

This is especially powerful and game-changing if you are Pre-menopausal or Menopausal (the BEST TIME of your life is waiting for you)

The Slim, Strong & Sexy Forever Blueprint will teach you how to work with your body and heal the temple that IS your body – at an intra-cellular level – so you can permanently lose fat while keeping more muscle.

And IN JUST 12 WEEKS, you’ll do this safely and without any negative side effects or any crazy restrictions, you can’t stick with.

Let me help you let go of your old ways of doing things and give you a NEW, clear plan – that’s based on 20 years of experience, blending ancestral wisdom with cutting-edge science – that will get you the body you’ve been dreaming of…

For those that like working on Mind-Body-Spirit. This is especially for you.

It’s a whole-body systematic approach.

One that gets you healthy first to lose weight and feel great.

All step by step. One week at a time.

What People Say About The Slim, Strong & Sexy Forever Blueprint

I HAVE GONE DOWN TWO SIZES!!!

I have gone down two sizes and feel better than I have in years, I turn 50 in two weeks and had the paradigm, like so many people, that as I got older, losing weight was impossible. That’s just not true. When I discovered the metabolic imbalances I had and worked on correcting them, the cravings left….if I can do it, anyone can.

Diane N.

I FINALLY HAVE MORE CONFIDENCE

“I’ve been working with a coach [Michale Hartte] and her program for 7-weeks now, and in addition to my clothes feeling looser, I have the confidence and knowing that this program will be the one that works over the long-haul. It just feels different, like it gets to the root of the matter. Already, I have more energy and easier digestion.

Amazingly, I’m not fearing the holiday food fests that are upon us for the next two months. I really feel more in control and like [that] I have lots of support to stay on track.”

Tanja K.

INCREDIBLE ENERGY AND WEIGHT LOSS

…… the self assessment test in the workbook created by an awesome nutritionist [Michale Hartte] takes you through questions to assess if you have any of 6 potential metabolic imbalances.

My thyroid was off which was not diagnosed by any physician because my blood tests always came back normal. But this nutritionists’ [Michale Hartte] awareness of how low body temperature affects the thyroid and hence every other part of the body, she recommended a simple solution and I have now increased my body temperature by over 2 points and now have the energy to do things I couldn’t do only months ago. ….To my amazement, I released 2 inches on my waist, 2 inches on my hips and 1 inch each on my thighs. I was shocked!”

These results are the power of this Program.

Teresa W.

Just 9 Steps will get you there. And I am with you every step of the way

Get a jump start to 2021 with Your Best Body and Confidence to Live Your Best Life!

Slim down – Get strong – Look and feel Sexy

Only 10 Women excepted

Email askmichale@gmail.com to apply.

Learn about real health and expand your knowledge to what is possible with a simple 9-week formula.

Learn it! Live it! Love it!

Yes! I want the Slim, Strong & Sexy Forever Blueprint

BOOK A FREE 30 MIN CALL to get started or find out more

How to Lose Weight and Get Fit n Healthy in 2019

by hartteuser Leave a Comment

Partied a little too much over the Christmas holidays, feel like crap and need to lose weight?

Had lots of social time and but neglected your regular exercise routine or healthy eating habits?

All is not lost!

Here are some tips to drop extra holiday weight and get back to Fit n Healthy!

I want to start by pointing out some mistakes I’ve seen people make:

Weight loss mistake #1: Chronic cardio

If you’re like most people, your goal is to get a ‘sexier’ shape. Where you feel proud and confident. Not one that leaves you looking ‘sick and skinny’.

You’ve all seen this. They’re called, skinny fats. Saggy skin, gaunt face, poor skin tone (usually a slight grey color). They usually exhibit low energy and need to constantly be fueling their body with sugary foods, caffeine and – you guessed it – cardio type exercise. Certainly not a good example of being Fit n Healthy!

What’s the problem with chronic cardio to lose weight?

Let’s stop and think. What are you actually telling your body to do?

Doing regular, excess cardio signals to the body to get better AT cardio. Your body is smart, so it comes up with a way to do this for you. Starting with holding onto body fat, getting rid of extra muscle and refueling with carbohydrates.

To put it another way. You’re training your body to be efficient at running. Muscle is too heavy for the body to carry (yes, muscle weighs more than fat), so it does everything it can to drop the muscle and hang on to the fat!

Don’t get me wrong. I think cardio is great to add into your weekly exercise routine. Additionally, if you LOVE cardio that much because it makes you happy and better as a human being, then yes, by all means, keep doing it.

But if you really dislike doing long bouts of cardio and think it’s the quickest, fastest way to lose weight. It’s not. In fact, in the long run, it actually lowers your metabolism due to the lack of muscle and sustained high cortisol release.

Along with a propensity to gain weight.

So, if you are like most people that want a healthier, sexier shape, focusing on building muscle is your best strategy. For many reasons in which I will get to later in this blog post.

Weight loss mistake #2: Calorie restriction

Here’s the thing. You’ve just spend the past month or so eating foods you normally wouldn’t eat. Foods like pies, cakes, cookies, and bread.

Did you know that all of these foods ‘hijack your taste buds’ into eating more than you actually need. They are designed that way! Food manufacturers spend tons and tons of money to hire food scientists to manipulate the foods to ultimately have you eat more of them! That’s their primary goal!

Additionally, adding more processed foods into your diet alters your gut flora to strains of bacteria that feed off of these sugars and chemicals. You can think of them as ‘garbage collectors’.

A way to remember this is to ask yourself – Where the bugs tend to collect? – The garbage dumps.

Basically, the more you eat sugary foods, the greater the number of these ‘garbage collectors’, the more you start to ‘crave them’. Why? Because these type of bacteria want to survive, just like you do.

Get strong cravings that won’t go away? This may be why.

If this sounds like you, taking certain herbal combinations like Berberine Formula or Candaclear can help.

One word of advise, if you do end up taking herbals or other supplements to knock back these sugar hungry bacteria types, take a high quality chlorella. A properly manufactured chlorella supplement acts as the sponge, to soak up the toxicity left over from the die off. Look for a chlorella supplement that is free from added wheat, starch, yeast, gluten, corn, soy, sodium, artificial coloring or flavoring, antimicrobial preservatives, dairy or animal products.

I personally use and like Chlorogen. It has the added chromium that helps to stop sugar cravings in it’s tracks.

At the end, your best bet is to slowly get back to eating ‘real foods’ and ditching the store bought, processed foods. One meal at a time.

Before you know it, your taste buds will adjust back to what they were – without calorie restriction!

Heard about being ‘hangry’ from starving?

Save yourself (and your loved ones) from this misery. There is a better way.

Eating until you’re 80% full and pleasantly satisfied will avoid the ‘hangry’ feeling.

Weight loss mistake #3: Your strategy is not sustainable

We’ve all been there.

You have high hopes and dreams of getting Fit n Healthy.

You start out running out of the gate so to speak. The problem with this strategy is that it is not realistic or sustainable.

The result is – you give up. Welcome to yo yo dieting and a horrible feeling of guilt. Later even depression.

The question you need to ask yourself is – Do you want to lose weight fast or right?

If the answer is losing weight the right way, then below are my top tips to Lose Weight and Get Fit n Healthy in 2019.

Lose Weight and Get Fit n Healthy Tip #1: Think differently

Get a Fit n Healthy Mindset.

Losing weight and keeping it off while getting fitter and healthier is a lifestyle. It’s not some extreme diet or exercise regime that you dislike which later causes you to derail your health and fitness efforts.

Start by re framing the way you look at slimming down. This means discovering a way of eating and moving that you like! There is a lot of wisdom behind the saying, The best exercise is the one you’ll do consistently’. Find what that is and do it – consistently!

Remember, this is not a race. Getting Fit n Healthy is a lifestyle. One that is enjoyed by the actions you take and the rewards you reap!

Next, tap into the WHY. Why do you really want to get Fit n Healthy?

Is it because you want to look good naked? It gives you confidence.

Maybe it’s because you want to attract a new life partner. You are tired of being alone.

Or, set a good example for your children. They learn more from what they see then what they here.

Even if it’s to avoid some sort of health condition someone close to you is suffering, whatever it is, see it, believe it, and live it.

Be that person you want to be and take every action to be that version now.

Dive into this deep WHY every time you are tempted to sway off the plan you’ve set out for yourself. Know what you are doing and choose wisely.

For help on discovering your WHY, check out my up and coming 6 Weeks to Slim, Strong, and Sexy Program. It’s an online health program where you are among a group of like minded people who also want the same thing – to slim down, get strong and feel sexy again. Maybe even for the first time!

It’s designed for both men and women.

It’s for those that what to know WHAT to do.

A WHY to keep on point.

And the HOW just comes easy after that!

The course literally walks you through (with me as your guide), step by step, how to get Slim, Strong, and Sexy. After seeing thousands of clients get slimmer the right way (by getting healthy), I decided it was time to offer this course.

And what better time then the New Year!

This 6 Weeks to Slim, Strong, and Sexy Program is only offered to 20 participants. Sign up now by clicking here 6 Weeks to Slim, Strong, and Sexy Program

Lose Weight and Get Fit n Healthy Tip #2: Eat enough protein

Yes, it can be as easy as eating enough protein to lose weight and get fit.

Think of protein as a food category that turns on hormones to ‘burn fat’. Glucagon is one of these hormones. When glucagon gets released from the consumption of protein, you are setting up the stage to slim down.

Not only that, to get fit we need to build strength. When you eat protein, it breaks down into amino acids that are needed to build muscle.

Protein is also essential to assist in detoxification, and provide the building blocks for good mood.

Had a little too many alcoholic beverages? One of the ways to help your body detoxify is to eat enough protein.

Other ways that eating enough protein helps you lose weight is it fills you up! Try overeating a big steak. Now think about over eating a bag of chips, nuts, or chocolate bar. Which one is easier to do and which one do you think helps your physique? Yup – The steak.

A good strategy is to start eating your serving of protein first, next the veggies, then see how much appetite you have left over for the dessert.

Lose Weight and Get Fit n Healthy Tip #3: Strength train

Lifting weights signals to your body to get stronger. It does this by building muscle.

The more muscle you have on your frame, the more you can eat and look like a god or goddess.

Sound too good to be true?

Having more muscle on your body requires you to eat more. Body builders or fitness models know this. It’s why the days they lift weights they fuel their body with more food. This builds muscle. The days they don’t do weights, they eat less.

A big mistake people make is following the all-to-common Eat Less Exercise More strategy.

Think of the biggest loser. This is exactly WHY once they went back to their ‘normal lives’ and began eating enough (without starving) and exercising more moderately, it lead them down the path to getting even more overweight (then pre contest) and not being able to drop it again. Sad.

This is all because of starving to be lean and not building enough muscle to keep the metabolism happy.

A lack of food = a lack of essential nutrients too. Nutrients your body requires to even get into ‘fat burning. But I will save that for another blog post.

Here’s a simple strategy to build sexy muscle and trim down.

Do this most of the time

Eat more Exercise More

Eat less Exercise less

Do this some of the time

Eat less Exercise More

Eat More Exercise Less

Doing so will keep your metabolic engine humming. Your energy and mood high. And your waist line smaller.

It will keep you well nourished too.

I truly hope this blog post has helped you. If so, please write me a comment.

Those that want additional help Losing Weight and Getting Fit in 2019 are welcome to Join my Group!

There are many benefits to being part of a group to learn new healthier habits that stick!

Remember, getting Fit n Healthy is a Lifestyle.

Want to get Slim, Strong, and Sexy for 2019?

Then Join my Group by clicking here 6 Weeks to Slim, Strong, and Sexy

Starts Jan 30th! So check it out NOW!

Want one-on-one help? Go here to book your One on one Nutritional Consulting Session

Here’s to us all getting Fit n Healthy in 2019!

Rev up your Libido with this quick tip!

by hartteuser Leave a Comment

Nothing beats a good boost to libido, than exercise.

No need for fancy supplements, weird tasting foods, or uncomfortable counselling sessions. Simply put on a pair of runners, rock it out and rev up your libido!

Whether its going to the gym, going for a run or even a brisk walk. Elevating your heart rate and moving your body, through exercise will not only make your body look hotter, but it can also increase your sex drive.

Simply engaging in only 30 minutes of exercise most days can be all it takes to put you in the mood and get busy between the sheets!

Exercise raises testosterone – the libido booster

Get ‘your desire on’ by raising your testosterone through exercise. It’s been proven that the best way to enhance testosterone is through exercise. Exercise also has the added benefit of increasing lean muscle, building stamina and getting strong. Those over the age of 40 should take note. Its about that time that testosterone begins its decline along with your breasts moving straight down to your waist. Not what we want ladies!

But, that doesn’t have to be you! Lorna Vanderhaeghe, in her book, ‘Sexy Hormones’ reports that even 20 minutes of exercise increases blood levels of testosterone for up to 3 hours after!

It’s testosterone that ignites that sexy fire inside, gets us slim and strong. This goes for men too.

Exercise increases endorphins – the ‘feel good’ hormones

Get ‘high’ by engaging in some exercise. You’ve most likely heard of the ‘runner’s high’. Lorna shares with us that this high is caused by an increase in endorphins during intense exercise. She tells us that if you exercise for more than 30 minutes, your blood levels of endorphins increase more than 5 times the levels found at rest.

Exercise elevates Brain Derived Neurotrophic Factors (BDNF) – the building of new neurons

Get smart and sexy through exercise. Dr. David Permutter, in his groundbreaking book, ‘Brain Maker’ shares with us that we can actually build more brain cells by simply exercising. Yes, not only do we look and feel better, we think better! His research shows that it only takes 30 minutes a day and all you need to do is buy one piece of fancy equipment – a pair of sneakers. That’s it!

So, there you have it. Improve your sex life, get smart and feel ‘high’ with regular exercise and oh, don’t forget the perfect playlist to get you in the mood! Soft lighting, a little dance and maybe a favorite scent???

Wishing you all a Happy Valentine’s Day!

Looking to shed those extra pounds without crazy diets or endless exercise?

Then get the insiders scoop on my soon to be released –

‘6 Weeks to Slim, Strong, and Sexy’ Program!

Simply email: info@fitnhealthynutrition.com and type into the subject line ‘I want to be an insider’.

Learn the ins and outs of slimming down, building strength and feeling sexy at your own time, in the convenience of your own home, and get lasting results.

This program encompasses 25 years in the health and fitness arena with 17 years of one on one clinical, hands on, in the trenches experience. All while raising healthy kids! Kuddos to Rheece (my husband) for all his support.

Please share this with someone you love.

For more on hormones and how to balance them go here

6 Major Players to Balancing Hormones and Getting Lean

Burn fat, balance hormones getting natural sunlight

The #1 Secret to Balancing Hormones and Getting Lean