4 Simple Steps to Making Your Morning Healthier

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It’s Saturday morning at 8 am and I am pleasantly surprised that I was able to sleep in! My body is on an internal clock on normal occasions, waking me up anywhere from 5 to 6 am. As a personal trainer and coach at Orangetheory, getting up early and having my game face on is a skill I have had to master over the years.

8 am felt good today! I mean, 9 months pregnant and waking up to pee and flip over every hour during the night isn’t doing me any favors. But who cares? I did it today! HA! I started my typical morning routine and wondered…”Do others have a morning routine?” I mean, sure reading the newspaper and drinking a cup of coffee is definitely “a thing”. That’s not what I mean though. Do others have a routine that helps to reset their body and mind after a long rest? I know I do! So guess what! That’s my topic today!

Here are four simple and quick things I do every single morning to jumpstart my body and brain to work better all day

DRINK WATER! If you can wake up and immediately get 16-20 ounces of water in your body, it’s a huge win! I wake up, go to the bathroom and fill up my glass of water TWICE and guzzle it down. Easy and quick, here’s why…

  • More than likely, you haven’t had water in your body for the last 8 hours. Your body is mostly water and you know that, so why not get it back in! This gives your brain FUEL to work properly again. Hopefully, the 16 ounces I just consumed is helping my writing right now….Let me know 😉
  • It fires up your metabolism! Your muscles have tons of water in them. When your muscles are depleted, so is your metabolism. You are likely to burn 20 percent more calories throughout the day when you get that water down the hatch first thing in the morning. Who doesn’t want that?! That’s anywhere from 250-600 calories depending on the person.
  • Flush out toxins! As you sleep, your body is put into a “repairing” state. It starts to repair all damage that has been done to your body throughout the day. Whether that’s from working out, your skin taking a beating from the environment, or even poor food choices…Your body now has all the little “fighters” repairing the damage. When this happens, those toxins are released and you need to flush them out, otherwise they will find something to stick to elsewhere in your system. YUCK!
  • Creates new and healthy blood cells! With new blood cells running through you, your body will function so much better in all of your systems. This is a no-brainer! Pun intended.

STRETCH! No, I’m not talking about that stretch in bed when your arms are thrown in the air and it’s paired with a huge yawn (see cute girl on top of page). I’m talking about finding those “sticky spaces” in your body and spending 2-10 minutes getting into those spaces.

  • Stretching increases blood flow, improves your circulation and boosts your energy level! All amazing reasons to invest just a little more time before your hectic morning routine begins. Remember, proper blood flow throughout your entire body is HUGE for all of your systems. However, when you have better blood flow to those muscles, you have increased energy and burn more calories every day! WINNING!
  • Sharpens your brain! It’s that increased blood flow again. Most people need that cup of coffee in the morning. Ok, I have to admit that I don’t get that. I don’t ever NEED coffee, I just like the taste of it sometimes. So I suppose I am one of the lucky ones that doesn’t rely on caffeine to wake up and start my day. If you are, kick that habit if you can. Your body should wake up and function without external intervention.
  • Give your body a boost in mobility! By getting into those “sticky spaces” you are giving your body a chance to move properly throughout the day. Everyone has a unique movement pattern but that doesn’t always mean its a GOOD movement pattern. Most individuals are tight in at least one area of their body. Without addressing that area, its starts to effect another area, then another after that! Pretty soon, you are a personal trainers nightmare because you can’t perform exercises correctly. Ok ok ok, yes I am speaking from experience. It’s unfortunate when a clients movement cannot be fixed because their body, simply won’t perform the way it needs to. Fix that! More on that in another post! Boy, do I have a soapbox speech on that topic!

EAT BREAKFAST RIGHT AWAY! Your body has been fasting for several hours and it’s dying for fuel! Without fuel, your body can become catabolic. Meaning, it starts to consume it’s own healthy muscle tissue. That’s BAD! Muscle tissue is incredibly difficult to build and takes a lot of time and effort. Don’t throw that away by refusing to eat until you get into the office and have a handful of cereal of a donut. Have you lost your senses? Grab a quick and healthy breakfast within 30 to 45 minutes of waking and you’re golden!

  • It helps your body to absorb more nutrients throughout the day because you are kick-starting early and setting a baseline! More nutrients means a healthier you!
  • Consuming a healthy and well- balanced breakfast rich with protein can help double weight loss results! You have to be consistent with this habit though! My favorite is a veggie scramble with breakfast chicken sausage, sweet potatoes and an egg over easy on top! So yummy! A quick and simple option is oatmeal with egg whites or even a protein shake instead of the eggs, if you are in a hurry.
  • Eating an early breakfast has amazing long-term benefits for your health. It lowers your risk of heart disease, obesity, high blood pressure and diabetes. This is just to name a few! Be consistent and your body will thank you for it by performing better for the rest of your life.
  • Having a yummy breakfast boosts your mood! Who doesn’t love breakfast food?! If you think you don’t then you need to do some more exploring. There are some amazing options out there that are delicious and nutritious to get you starting the day off right. I am always happy after I eat my breakfast because I thoroughly enjoyed myself.

SET A GOAL FOR THE DAY! We all wake up during the work week and feel we have a zillion things to do. I get that, trust me. However, when you can sweep away all the little tasks, what are a few things that are a “must-do” for you? My favorite think lately in the “Roles and Goals” method of attacking my day and my week. For example, here’s my list of roles and goals…

  • Awesome wife: Sam really wants to relax WITH ME today until 3 pm (don’t know why he set that time, haha) because he’s had a crazy long work week and wants me to slow down too (weird, haha). So I am a doer and it’s hard for me to slow down and just relax when my house isn’t in order (currently isn’t with running my own company, coaching and a baby on the way with two little ones still demanding my attention). However, this is important to my husband, who is my world! So I am planning to make us a yummy breakfast and snuggle him throughout the morning and afternoon so make his heart happy.
  • Dope mom: Last week my goal was to help my daughter organize her room and help my son with his homework every single day with no interruptions. So this week, my focus shifts to the nursery! I need to reorganize it after all the showers and blessings we have received. When my kids are happy, I’m happy.
  • Thriving Business Owner: Today, I get to hang out with my fabulous bestie and business partner Amy to do some end of the year shopping for tax purposes. OH DARN! We are going to upgrade her lap top and grab a few more things that will help us thrive in 2018. Not to mention our accountant will be very happy!
  • Self-love: While moving is freakin’ hard for me being so big and awkward. I am going to take the time and energy to get my workout in. I need to feel strong, healthy and successful with my health and wellness every day. So this is an easy one for me.

These are super simple strategies that will not only make you feel more successful with your day, but with your week and your entire life. Successful people start executing strategies in the morning! So get after it!






On KATU News at 9 months pregnant. No big deal!

So let’s be real, no one actually feels fantastic when they are the size of a house, waddles through life and is suffering from sleep deprivation from being so insanely uncomfortable. I swear, women that love being pregnant are either freaking crazy or can point the finger at me being a big fat baby. Don’t worry, having one soon! Ahhh!

So naturally when I am feeling my best (not), HellaBella gets a call to be featured as the fitness experts on KATU news for a live segment. The timing couldn’t be better with Amy visiting her family in Arizona. Sooooooo….I’m tagged in! What’s a girl to do? Handle it right! A girl freakin handles it and sucks up all the excuses on why she’s not right for this segment because of “how she feels”. I have the opportunity to reach out to some men and women that may need to hear what I have to say, right? So I’m getting over myself and my insecurities at this time in my pregnancy and I’m moving forward.

The moral of the story? Get freaking uncomfortable and DO IT ANYWAY! We can’t get anywhere in life if we sit around and wait until we “feel good” about moving forward. Sometimes, it’s these times where we really get to see just how strong we are in overcoming our feelings to be part of the greater good.

I want to be a change for people. I want to help them. I want to be the shoulder to cry on and the hand they hold when they don’t feel they can do it on their own. This post isn’t about me feeling big, awkward or uncomfortable. This is about shutting down how you feel about your current situation in order to stay focused on a goal! My goal is to change lives! So damnit Kelsey, go do it!

PS. Your turn 😘



Making this New Year our Best Year

Everyone knows what a “New Years Resolution” is, right? Right! Did you also know that most of these resolutions fail by March? How sad is that? We are so determined to be our best self and typically decide this in ONE DAY! But we can’t even hold on to it for the long-term?! WHY?

Change is hard! It is especially hard when you have no idea how to get from point A to point B. When you don’t know where you are going, what do you do? DUH! You grab a map! You need help!

So what’s my New Years Resolution? Mine is to take care of my body by slowing down, taking the time to stretch, breathe and loosen up that tension in my muscles that has been living there for WAY TOO LONG! Who is going to help me do this you ask? My awesome hubby who knows all things body maintenance and biomechanics. Sounds fancy, huh? Well it is.

So now you know my New Years Resolution. What’s yours? As a health and fitness professional, I get questions ALL THE TIME about weight loss. Do any of these sounds familiar?

  • I workout all the time but I’m not seeing the number on the scale go down!
  • I have limited my calorie intake and I’m still overweight!
  • I can’t get rid of the last five to ten pounds!
  • I stopped eating bread and drinking beer! Why am I still overweight?
  • I have no idea what I’m doing when I go to the gym!
  • I don’t have the time or the energy but know I need to change my health.

So listen…here’s the thing! There are answers RIGHT HERE! You just have to be ready to hear them. Are you ready or do you just want to vent about it and have someone hear you? Don’t get me wrong…I get that! We need to be heard. We need to be loved. We need to be supported. But at the end of the day, it has to be YOUR decision to make a plan to change and MOVE!

Most people don’t make changes until the incredible pain of their circumstance is greater than the pain it takes to change. Are you there right now? Good! Then let’s go!

Here are some strategies you need to embrace and never let go of in order to face your journey with confidence and determination.

**Take the time to KNOW YOUR WHY! If you are driving a car across the country, that’s a big time and financial commitment. Why are you doing that. No one gets in the car for no apparent reason and starts driving for days and weeks. They always have a reason! So what’s yours! If you can’t latch on to a TRUE WHY behind your goals, you will not succeed. You should have a major emotional response to your TRUE WHY.

Some shitty reasons..

  • I want to look hot in a bikini.
  • I have a high school reunion coming up.
  • I’m getting married and want a smaller dress size.
  • I need a boyfriend or girlfriend.

REALLY!? No, you don’t need any of these things. You need the confidence to be ok NOT having all of these things. Yes, you should be healthy, but not for superficial reasons…You need this for you! So dig deeper. For example…

I have a high school reunion. Dig deeper….I was made fun of in school and want to prove them wrong. Dig deeper…I don’t want to show them that they hurt me and held me back. Dig deeper…I want to prove to myself that I am worth love and respect. GOOD! THERE IT IS! Now hold onto your TRUE WHY and battle through the journey.

**MOVE at the PEAK of your motivation! If that’s now, then GO! The longer you wait, the more likely you are going to let your fears and doubts overcome your actions. You WILL convince yourself that you are not ready. Trust me, you are.

  • Sign up for something! We run challenges for our clients all the time to keep the focused on the end game. You need a cheerleading squad and while I was a major nerd in high school. I’m a kick ass cheerleader now! Click on the websites, register and get a FREE Jumpstart to New Years! The Jumpstart includes a 7 day meal plan, a 7 day workout plan, recipes, and grocery list. Www.fueledbyhellabella.com
  • Clear out your pantry and fridge! Get rid of the crap that you eat on a daily and know you shouldn’t. You cannot be a slave to your cravings. Don’t be their bitch! Make them your bitch by throwing them in the garbage. Get educated and go to the store for REAL FOOD!
  • Go shopping for dope workout gear! Everyone wants to feel like a hottie when they workout. So go shopping and get yourself some amazing clothes that you feel good in. Don’t focus on the cellulite on your freaking legs, no one cares. Buy those awesome pants anyway and rock those!
  • Go to the gym! YEP! JUST GO! Get in the car and drive the 5-10 minutes to sign up. Stop making excuses about not joining. “They don’t have enough water fountains.” “I didn’t like the salesman.” “It smelled funny.” REALLY? Drop the excuses and make it happen. Don’t find a way OUT! Find a way IN!

**Gather your SUPPORT TEAM! You should have those around you that love you and want you to succeed in reaching your dreams. These are your people! Recruit them by sharing your WHY, take them with you to join the GYM, go shopping and everything else you need to get ready to conquer this year! If you don’t have a support team, we get that! Find one because while that sucks, it’s still no excuse. I am here, my business partner is here and we love helping and watching people succeed. Reach out to us and we will be those kick ass cheerleaders I mentioned earlier. Don’t ask for a cheer, but ask for the understanding and the hand holding you need to make this happen. We got this with you. Talk to us!