healthy habits


Sandy Hancock

It's talked about often that losing weight “feels great.” Many assume that this feeling arrives after months of sweat and determination. However, as soon as you start to incorporate a healthy lifestyle of whole foods and exercise you will feel a change. Your energy will start to soar. Your mood will improve and you will find yourself having feelings of happiness and self-worth. You may be able to get off some medications due to weight-loss, you'll spend less on health care, and your risk of cancer and diabetes will be lower. Then one day you will find your skinny jeans fit perfectly. And while, there is an incredible sense of accomplishment when you do reach a milestone goal, there is real happiness on your daily journey. Let me explain.

Your body is incredibly responsive. We heal from sickness. We feel energy from a great workout. Our minds feel the endorphins of exercise and positive thinking. As soon as you begin to give your body what it’s meant to receive, nutrition, hydration, activity, and self-love, it responds almost immediately. You feel light, energy, and power. And, you physically begin to FEEL a change.

If you want weight-loss, to feel energetic and empowered here's a few tips that can help you get started.

Feel Hydrated

Getting plenty of water promotes weight loss, increased energy, relieves fatigue, flushes out toxins, improves complexion and boosts the immune system, just to name a few. Your stomach will feel slimmer since it can digest food easier and staying hydrated helps you avoid headaches. Plus, water doesn't add a single calorie! Aim to drink 3 liters to 1 gallon of water every day.

Feel Energetic

Feeling more energetic only takes a few daily changes. Those changes are sleep, eating enough to fuel your day, and exercising regularly. Eating whole foods throughout the day and keeping sugar intake low gives you immediate energy. By five o’clock you'll either be sluggish from sugar or you’ll be actively engaged in your evening events. Exercise release endorphins, which is a hormone secreted within the brain and nervous system that causes an euphoric effect, making you happy with more energy. Sleep helps weight-loss, memory, problem solving, concentration, and energy. Studies show that the best amount is at least 7 hours.

Feel Empowered

One of the greatest feelings in the world is progressing towards a goal! Each and every day that you follow a diet of whole foods and exercise, you are taking a step (or two or three) forward. Your mind is incredibly powerful. Some of my clients have allowed themselves years of negative self-talk. It’s dark, damaging, and hurtful. However, just a few days of healthy eating and exercise quickly reverses that negativity. If you are mindful you will notice these changes. Light immediately penetrates darkness. You feel hopeful, excited, and CAPABLE of reaching your goals. And, if any thread of discouragement returns, you can quickly replace that fear with positive affirmations and acknowledge that you are on your own path of success.

If you begin enjoying the benefits of healthy nutrition and exercise on a daily basis. You’ll immediately fall in love with the way you FEEL!


Food is more than fuel to power your next workout. It’s how you maintain the parts of your body that keep daily life working like a well oiled machine. There are some foods that have incredible healing abilities should your body stop functioning properly. One of these is Raw Apple Cider Vinegar. Make sure you are buying organic raw unfiltered. As the name suggests, apple cider vinegar is a specific type of vinegar made by distilling apples. From effectively treating ulcers to minimizing the symptoms of acid reflux disease, this liquid can pack a real punch in advocating for your health. Here are just a few reasons you should put Apple Cider Vinegar in your daily diet:

  1. Detox For Your Body - This vinegar acts as a liver and lymphatic tonic. We put our livers through a lot, (especially if you’re a drinker) and though the liver naturally detoxes your system it won’t work as effectively if it becomes damaged or hindered in any manner. That’s where the vinegar comes in to ensure the body is removing toxins properly by aiding the liver.

  2. Regulate Your Body’s pH - Being balanced is a big deal; both mentally and physically. Your pH is responsible for a lot of the balance that chemically works through your system. Apple cider vinegar contains acetic acid, which is acidic in nature but has a more alkaline effect on the rest of your body. Which is a fancy way of saying it helps keep your pH balanced. Thus brings down the likeliness of cancer and dramatically increases your energy.

  3. Can Support Weight Loss - Many studies have shown that Apple Cider Vinegar could potentially help with weight loss; as for the exact reason why, we don’t know. It could be because of a reduction in sugar cravings. And, when you cut out sugar you cut out some fat! Additionally, Apple Cider Vinegar improves detoxification. For weight-loss use 1-2 Tbsp plus 8 oz water and drink before meals 3 times a day.

Here are a few recipes to make adding Apple Cider Vinegar to your diet easy:

Secret Detox Drink Recipe’s from Dr. Axe:

Feeling Bloated? Here’s a great recipe:


I’m often asked, “How do I handle parties, holidays, dates, business meetings, and the break room” It’s true that many of these occasions add tremendous temptation. So, here are my tips:

Group Party.jpg
  • Eat before you go to a party and decide in advance what you will or you won’t eat. Almost all parties have a raw vegetable tray and ice water. Arriving full will help avoid any last-second justifications.

  • Host the party yourself! That way you have more control of the menu and can easily create healthy options both you and your guests can enjoy.

  • Keep a glass of water in your hand as you socialize. And, socialize far away from the food table.

  • If clients or vendors suggest going to lunch, simply decline and welcome them to your office for the business discussion at a non-mealtime.

  • For business meetings you can’t avoid, bring your own meal. Few will even notice.

  • For dates, suggest a healthy restaurant in advance and study the menu online before you arrive. Also, don’t be afraid to order exactly what you want, even if it’s not listed. For example, say I’d like grilled chicken with steamed vegetables and no butter. Most restaurants will gladly accommodate.

  • For Girls’ Night Out, suggest an activity such as pedicures, a movie, a play, a hike, or shopping at your favorite mall. You’ll be glad you did!

  • As for the break room, just stay away. Keep your food in your own mini refrigerator or at your desk. It’s not super classy to be rummaging through leftovers anyway.

  • Often holidays are centered on food. First, don’t let yourself indulge days before and days after the actual holiday. This can easily turn into a month of sabotage. On the actual day, plan ahead what you will eat and what you will not. Plan to do a little extra cardio on the day before or after. And, most of all, remind yourself that it is just a couple of hours. Staying on track for a holiday might seem difficult, but if you make up your mind it’s totally possible.

  • Reward yourself for staying on your nutrition plan with a new nail polish, a book you’ve wanted to read, new earrings, etc.

Remember that accomplishing your goal will feel and taste better than falling off track at any party. You are in control. You don’t have to make excuses or explain yourself. You’re simply choosing to be healthy, feel good, and look good. Others will quickly be inspired by your example.

Ultimately -- 
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you


Drinking water is key to any fitness program, but it’s especially crucial to strength training. I recommend all my clients drink 1 gallon of water each day.

Almost two-thirds of the human body is made up of water. Drinking 1 gallon of water a day offers softer, clearer skin, healthier hair and nails, and clearer thinking. Water also acts as a natural appetite suppressant and aids in metabolism. When you are dehydrated, your body often confuses dehydration as cravings for sugar. So, drinking water throughout the day will keep your body optimally hydrated, cravings for unhealthy foods at bay, and your goals in clear vision.

Drinking 1 gallon can seem like a lot if you are accustomed to drinking far less. So, here are a few tips that might help you:

  • Carry water with you wherever you go

  • If you don’t care for the flavor of tap water, invest in bottled or filtered water

  • Drink chilled water or ice water

  • Add a little flavor, like fresh-squeezed lemon

  • Always have water accessible and convenient

  • Act each time you think I should get a drink

  • Drink from a 32 oz container rather than an 8 oz glass

  • Just like planning your nutrition, pacing yourself throughout the day makes hydrating more simple:

    • Drink 16-20oz of water first thing in the morning

    • Drink 1-liter water during your workout

    • Drink 1 liter every 3-4 hours

    • Drink 1 glass of water each time you crave sweets

    • Drink another 2-3 glasses during down time such as watching TV, surfing the internet, or taking a bubble bath

Water is the only drink for a wise man.
~Henry David Thoreau