EXERCISE! The very word can either bring a smile to your face or make you cringe.  My relationship with exercise over the years has done both. During times when I worked out consistently, I felt great.  One of the many benefits of exercise is the release of a chemical called dopamine. Dopamine is a neurotransmitter in the brain and responsible for feelings of happiness. Exercise also helps to regulate stress, increase muscle mass and maintain a healthy weight.  All of these things lead to feeling great and making exercise easy to stick to. However, in the past, there were moments where I did nothing for months.  I would get so angry at myself.  I spent tons of time getting back in shape all to just let it go. Does anyone relate? For years I would cycle through “being in the best shape of my life” to sitting on my toosh or hitting the snooze button. Here is where the problem was.  In the past, I used working out as a way to control my body and what it looked like.  I never viewed it as something that benefited my health.  I never truly appreciated it and what it could bring to my life. And, this is where EVERYTHING changed! During the lowest points of my health struggle with ankylosing spondylitis and chronic iritis, I yearned to work out but couldn’t. My body physically was not able to do it. When I began to solve my healing puzzle and started to live with less pain and symptoms all of a sudden working out became a privilege.  I was so thankful for days when I felt good enough to exercise. Slowly my mindset on exercise shifted from something I HAD to do to control my body and how it looked to something I was GRATEFUL to be able do.  I realized what a blessing it was to feel good enough to workout! There are so many blessings in our lives.  Sometimes we need to change our perspective to truly see them. On workout days before I jump on my Peloton bike or tread or pick up some weights I say the following: “I am blessed to work out today.” “Thank you for my healthy body that allows me to do this workout.” “Thank you for my strong heart, legs, back, and arms.” “I am grateful for this workout and all the healing benefits it…

  41 is here and I could not feel more excited about what is to come this year! Last year at this time I was getting ready to turn 40.  I had a wonderful time celebrating with some lovely friends in Scottsdale at the Andaz Resort.  We chilled in the pool (one of my most favorite things in the world to do) and enjoyed some tasty drinks, nibbles and conversation.  It was so special! Rewind to today and another year has passed.  Honestly, 40 did not feel much different than 30.  And, 41 is pretty much feeling the same.  I used to feel sad at the idea of “getting older”. Society teaches us that getting older is a bad thing. It’s the only way to sell more facelifts and anti-aging remedies.  Even though I am definitely into taking care of my body and skin I’m not into trying to cover up my age or hide from years past. I believe aging is a huge blessing.  By placing the focus on my growth each year instead of the number I have completely changed my perspective on aging.  A number truly is just a number.  It means nothing!  It’s all about how you feel.  And, I feel better at 41 than I have my entire life! This amazing healing journey (from more than just ankylosing spondylitis and chronic iritis) has brought a focus of self-development and self-growth to the top of my to do list.  I have immersed myself so deeply that it has become a part of my every day. My struggle with autoimmune disease has continued to lead to growth I never would have experienced otherwise. Each year I have the opportunity to continue to work on myself and share my experience with others. So, to celebrate 41 I thought I would share 5 things I have learned this past year that have made an impact on my life.  These things have contributed to my continued growth and healing and I think they will help you too! THE 5 MOST IMPORTANT THINGS I LEARNED THIS YEAR 1. CHOOSE TO FIND LOVE IN ALL INSTEAD OF FEAR Fear and worry used to control my life.  This past year I have really opened my heart to choose love over fear and it has been life changing!  It has allowed me to truly be in the present moment as well as embrace uncertainty.…

If you are a parent, you have probably found yourself saying something similar to, “Just give me one more minute!” And you’ve probably said, “I will be there in just a second!” more times than you would like to admit. I know I have said both of these things at least one hundred times or more! Being a parent is definitely one of the best jobs in the world but also one of the most demanding. Not only do our kids crave time with us, but if you are a working parent, you have to share the 24 hours you have in a day with your job as well. Then, add in cleaning the house, doing the laundry, cooking dinner, and getting ready for bedtime to the list, and before you know it the day is over. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie

The “diet” industry is huge — with a market value capping at billions of dollars! Yep, you heard it right. Billions! What’s crazy is that many people successfully lose weight following a diet plan; however, they quickly regain what they lost or more when they go back to eating like they used to. Why? The main reason being that a diet is technically a temporary plan. For true change to happen and be permanent, we need to shift our focus from temporary to long-term. So, how do we do that? One of the best ways, I have found is through intuitive eating. An intuitive eater by definition is a person who makes food choices without experiencing guilt or an ethical dilemma, honors hunger, respects fullness, and fully enjoys the pleasure of eating. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie  

If you are a “people pleaser” like me, this article is for you! It’s time to start exercising the word, “No.” I have struggled with that word my entire life. Nothing is harder for me than saying this two-letter word; and in working with my clients, I find that I can confidently say that I am not alone. Fear of saying this word is quite common. So, why is it so hard to say no? Well, there are several reasons. We think that if we say no, we will upset someone, hurt their feelings, or not be accepted. We also like to avoid creating conflict or ruffling feathers. It can also be linked to the need to seek approval from others. This often stems from childhood and societal experiences that lead us to believe we could not be loved for simply being ourselves. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie

If you are on a healing journey of the mind, body, or spirit, there is one practice that should not be ignored. The practice of forgiveness! This one simple thing will not only help you to heal, but it also has the ability to set you free. We have all been hurt by someone in our lives. Some pain we get over rather quickly. Others stick with us for weeks, months, or even years. Holding on to resentment can be detrimental to our health. According to Mayo Clinic, resentment can cause depression, anxiety, and loss of connection with others. It can even cause detachment from the present moment. Let’s get one thing straight — I’m not claiming forgiveness is easy. It can be very difficult, depending on the circumstance. But, I truly believe the work will pay you back in more ways than you can imagine. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie

Traffic, traffic, traffic. Oh, the dreaded work commute! Sound familiar? I’m going to tell you something that may surprise you. I LOVE my work commute! It has not always been this way, but over time I have found ways to make my commute not only enjoyable but purposeful as well. My morning commute has become the space that I use to set the tone for my entire day. While my afternoon commute is where I unwind and let go of anything that did not serve me throughout the day. It also sets the tone for my evening time with family. According to a recent Auto Insurance Center survey a typical commuter in the United States spends 26 minutes driving to work each morning and 41 hours stuck in traffic each year! While these are stats on driving, we can’t forget our friends living in larger cities commuting via public transportation who face long commutes as well. 41 hours a year!! That’s a crazy amount of time! Just think of what you could gain each day if you learned how to get more out of your commute. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude! – Katie