Coach Julie’s 10 Tips for Healthy Living Over The Holidays

Coach Julie’s 10 Tips for Healthy Living Over the Holidays

1. Make a schedule. Physical activity will reduce holiday stress and keep your metabolism rockin’! Schedule at least 30-60 minutes of physical activity 4-6 days/week depending on your current level of fitness.

2. Don’t skip meals. By missing meals you will put your body into “starvation mode”. Your metabolism will decrease and your body will “hold on” to fat stores. You are also more likely to indulge later int he evening or at that holiday party. Be smart!

3. Drink water. You have heard it before but I will say it again…drink water! Water will aid in weight loss, keep your heart healthy, improve the appearance and elasticity of your skin, improve your digestion, flush toxins from your body, decrease your risk for dolon and bladder cancer and help you to exercise at higher intensities and for longer periods. Aim for a glass of water when you wake up, at each meal, in between meals and before and after exercise. Prevent thirst!

4. Stress management. The holidays can bring stress in all forms…even the joy of this time can change your routine and throw you of your game. Take care of yourself during this time. Take time to relax, read, meditate, walk, listen to music, share time with a friend and hug your kids. Be mindful of each moment and don’t forget to play once and awhile!

5. Wash your hands and get your vaccinations. We have entered cold and flu season. Wash your hands with soapy water for at least 20 seconds especially before meals. Get your flu shot and make certain you are up-to-date on all your vaccinations, exams and screenings. Now is not the time to “put off” your yearly mammogram and/or physical.

6. Eat your fruits and vegetables. At least 50% of your daily diet should contain fruits and vegetables. If you are planning a party or going to a party start with the raw veggies (watch the dip!), fruit salads, green salads, etc. You might not have enough room for dessert with this strategy!

7. Eat whole grains and reduce the white stuff. Whole grains will keep your heart healthy. Whole grain foods are made from all the essential parts and naturally-occurring nutrients of the entire grain seed. The following are considered whole grains: barley, rice, corn, oats, quinoa, rye and wheat. Reduce the added sugars in your diet. Refined sugar is linked to increased dental decay, increased weight gain and empty calories, malabsorption of B vitamins, decreased immunity and tolerance to heat and cold, increased risk of diabetes, cancer and heart illnesses.

8. Drink in moderation…that’s alcohol in moderation! I know…I know…no one wants to hear this especially with all those great holiday parties looming. Alcohol has empty calories (7 calories per gram). Alcohol dehydrates us and depletes our bodies of the B vitamins and vitamin C. Avoid sugary mixes, keep your drinks clear (vodka and gin over bourbon and whiskey), don’t mix (our stomachs hate that), eat before you drink and while you are drinking and drink at least one glass of water for every alcoholic beverage you consume.

9. Maintain your routine. I know that nothing gets us off track better than the holidays. Lots of work parties, neighborhood shin-digs, social gatherings, carol sings, holiday shopping, tree trimming and eggnog can lead us into negative patterns of behavior that can evolve into bad habits. Maintain your regular schedule of exercise, clean eating and stress relief as much as possible.

10. Be realistic. Stop demanding perfection of yourself and relax and enjoy the time with family and friends. It is easy to feel consumed by buying the perfect gift, making the best pumpkin pie and having the nicest holiday outfit. Focus on the meaning and traditions of the holiday season and your interactions with the people you love. Forget those unrealistic expectations!

Enjoy your Holiday Season!

Polly’s Devotion

We rescued our dog, Polly, from a high-kill shelter in Virginia. She is a beautiful, sweet and loving dog. She attached herself to me very quickly as evidenced by her being seated in my lap for the two hour ride home from New York! She had serious separation anxiety for a few months…chewing up doorways, breaking out of crate, etc. With some socialization, training and a VERY expensive crate she is now much improved. She continues to be on the anxious side and does not like when other people or dogs come into her home (her sanctuary).

I started bringing her running with me on our local Airline Trail. If I could ever describe a dog as “happy,content and joyful” this would be her on the trail. She is a different dog. She seems to be giddy, smiling and skipping. She loves every minute of it and never strays from me. She seems to enjoy seeing others on the trail…she just skips on by with a slight nod of her head as if to say “Hello, neighbor!”. She is devoted to this time we share together for mind, body and spirit. It is our time to reflect, enjoy nature and have gratitude. I hope in some funny dog way she knows how much I love it too.

Get out there with your best friend (human or canine) and enjoy…walk, run, snowshoe…your body, mind and spirit will thank you.

Why Do I Need A Health Coach?

Have you ever attempted to get healthy and fit but failed? Have you ever found it to be incredibly difficult to stick with a fitness program and nutritional program for any length of time? Have you tried “diets” that just failed over and over? If this is your current situation, you should seriously consider hiring a personal health coach. The benefits of a health coach are numerous.

Your health coach will be able to guide you towards the most effective actions you can take for the goals you are working towards. Whether you are dealing with a specific health condition, or you simply want to get into better overall shape, a coach will be able to guide you in the specific directions you need to move closer toward your goals.

As your health coach, I may recommend lifestyle changes, eliminating certain foods you are eating from your diet, adding specific foods and recipes to your diet, specific fitness programs you should be engaging in, as well as many other strategies that will increase your overall health.

In general, a health coach is focused on increasing their clients overall stamina and vitality. Other goals of a coach are generally related to the goals each individual has established for themselves. A coach for achieving good health will usually attempt to guide their clients towards the best actions they can take to achieve their personal goals.

A coach may not be able to describe the causes of a specific illness, or present a solution for a specific illness, but they will be able to move their clients towards a direction that makes them healthier all around. A coach may utilize meal plans in order to regulate the food their clients are consuming on a regular basis.

Another recommendation from a personal coach may be related to a specific exercise. Perhaps you are hoping to achieve better overall health. If this is your situation, a coach will likely recommend a solution that is similar to running a mile a day, or some other activity, that will certainly add to your overall vitality.

One of the most important aspects of having a health coach is the fact that they will help you stick with your plans. Not only will a coach develop the strategies you must implement in order to become healthier, but they will also stick with you in order to make sure you are following through with the plans that have been laid out for you. It is this follow-through approach to getting healthy that is the most important step for achieving vibrant health.

Leading the Charge with Team Beachbody Challenge Groups

What is a Team Beachbody Challenge Group?

It’s a great concept that is exciting, effective and fun!

Body Believe Health Coaching and Team Beachbody believe that FITNESS + NUTRITION + SUPPORT = SUCCESS

The commitment is typically 60 to 90 days of a Team Beachbody at-home fitness program of your choice, Shakeology once a day, and my Challenge Group support and accountability Facebook page. We all work together and help each other WIN!! This is a proven and simple formula, and those who commit are much more likely to finish and GET THE ABSOLUTE BEST RESULTS!

– You do everything at home, on your time and your schedule. There are no face-to-face meetings or group workouts.

– Group interaction is all done on Facebook, so you can post along with the team each day.

– You have ME as your coach during the entire length of the challenge.

Why are Team Beachbody Challenge Groups so effective? 

I have highly favored the concept of challenge groups because it motivates people. We have tendency to commit ourselves even more when we’re are together in a group. When you have a small group, communication is easier. We are able to hold each other accountable and push each other even more than if we were part of a larger group. There is encouragement, accountability, and support from the entire challenge group. If you want to achieve your fitness goals, you will not find a better way than with these challenge groups!

How do I join a challenge group? 

The first thing that you have to do is make me your coach if I’m not already. It is free to do this on Team Beachbody’s website ( By making me your coach, you will have immediate, unlimited and indefinite access to me for questions, motivation and support. I will be checking in daily with your Challenge Group. Next, you have to be using Shakeology and a Team Beachbody program like P90X, Insanity, Turbofire, Slim in 6, or Power 90 (there are many programs for all levels of fitness and goal accomplishment). If you need assistance in choosing a workout program please let me know…I am happy to help you!  The reason Shakeology is a requirement is because it’s a product that I have researched extensively and have been personally using every day for four months. I am 100% confident that it is the healthiest and most effective nutritional support you can use on a daily basis. I have recommended it to everyone I know, including my friends and family. If you want to get the best results possible, you have to be using Shakeology as a meal replacement every day and combine it with a healthy diet and a workout program. Team Beachbody has thousands of success stories and they have posted many of them on their website. I encourage you to do your own research, compare Shakeology to other “protein shakes” and learn all about the 70+ natural, organic ingredients that make up every serving of Shakeology.

Team Beachbody makes purchasing what you need for a challenge group very simple on their website. Challenge Packs that combine Shakeology, your fitness program, and a free month’s Club Membership are available at a discounted price for purchasing together. Next, once you purchase a Challenge Pack or reach all the requirements to join a group, email me at and I will pair you with additional Challenge Group members who have also committed to the Challenge. You will be invited to our exclusive and private Facebook group where you can get started!

What will I need to do once I’m in a Challenge Group? 

The first thing that you will need to do is share your goals with everyone else in the group, including me. Once in the group, you will need to post daily that you have completed your workout, had your Shakeology, and ask any questions or provide support to the other group members. You may also post recipes, share a motivational picture or quote, etc. While going through your journey, you will want to make sure you take progress photos every 15 days and post them in the group as well. This way you can show each other that you’re getting results and staying committed! Before and after photos are one of the most powerful motivators!

Are there any prizes? 

YES! Team Beachbody will be giving away daily, monthly, quarterly, and even a grand prize of $100,000 for those with the best results (learn more about these prizes on the Team Beachbody website).

I’m confident that you’re not going to find a better way to get results than you would by being part of a Team Beachbody Challenge Group! Unlimited support, constant encouragement, friendly competition, and some added prizes will motivate you to commit yourself for your entire program and get you into the best shape of your life. I can’t wait to help you reach your goals and help you live a healthier and more fulfilling life!

Check out this short video about Beachbody Challenge Groups:

A New Beginning…Living a Charged Life

“In every phenomenon the beginning remains always the most notable moment” ~ Thomas Carlyle

I live by my desire to improve, grow and create new beginnings everyday. I follow my voice, choose forgiveness and live every moment with no judgment and no regret. I have wasted far too much time in worries of the past. I use self-compassion, positive energy and a will to move forward. I celebrate my new insights and use these to create a new step on my journey. My journey in living a charged life.

Brendon Burchard, author of The Charge, writes “The Charged Life, then, usually calls to us after we have done what we are suppose to do, become who we thought we were supposed to be, lived as we thought we were suppose to live. Then the safety and comfort and compromise get to us, and a stirring of restlessness and revolution sends us off in search of greater adventures and meaning.”

What changes do you need to make to start experiencing a Charged Life?