Integrative Nutrition

5 Simple Systems to Help Reach Your Goals

We all have big dreams and long to-do lists but why is it that some people are so good at actually accomplishing things, while others constantly feel like they’re struggling to catch up? Read More

Integrative Nutrition

Is Hummus Healthy For You?

Have you ever wondered if those little tubs of hummus you find at the grocery store are actually healthy for you? Hummus is marketed as a healthy snack option, but is it really? Read More

Integrative Nutrition

How to Detox Your Body, Mind, and Home Without Dieting

Whether you want to lose weight or get a promotion at work, you need to master productivity. You’ll never be able to fit in workouts, healthy meals, and meditation if you’re constantly procrastinating and not making the best use of your time. Read More

Integrative Nutrition

The Only Productivity Tool You Need

Whether you want to lose weight or get a promotion at work, you need to master productivity. You’ll never be able to fit in workouts, healthy meals, and meditation if you’re constantly procrastinating and not making the best use of your time. Read More

Integrative Nutrition

7 Simple Ways to Get In More Exercise

You probably already know that physical activity is key to good health, but are you actually integrating movement into your daily routine? Read More

Integrative Nutrition

The Secret Key to Actually Enjoying Life

The daily grind of modern life can be exhausting: working full-time, going to appointments, running errands, squeezing in grocery shopping, preparing nourishing meals, finding time to exercise…the demands might seem endless. Read More

Integrative Nutrition

Gluten-Free Doesn’t Always Mean Healthy

The gluten-free trend is more popular than ever, and many people assume eating gluten-free will automatically make them lose weight, clear up digestive issues, and make their skin glow. Read More

Cassie Zeider

Want to Lose that Gut?

Don't we wish it was that easy? 
The number 1 question I get asked from clients wanting help with fitness and nutrition is... 
How do I get rid of my belly fat? 

Girl, if only I had the secret to that. There isn't one, there will never be one. There is no such thing as targeting body parts for weight loss. 

Now you can lift weights that target specific areas but when you are losing body fat, you don't get to decide where it comes and goes first and last. 

For me, mine always starts with my hips, which in turn makes my stomach appear bigger (maybe in my own mind). I've been studying how my body responds to weight loss for years now. It's just now, after I'm getting back in shape post baby I figured that out. My legs are getting stronger, my hips have no fat, but my gut will be the last to go. It's normal for whatever your "problem area" is to be last to go. 

That's why so many people struggle so much. They don't see instant results where they want it, but I'm here to tell you, it's consistency over time that will get you what you want. It's never giving up. You are NOT a failure unless you quit trying. 

I've done countless diets, studied over 100 theories, and what I've found is there isn't 1 way for everyone. Everyone has different things they need and/or enjoy and all of those things need to be considered when coming up with a plan. 

The biggest mistake someone makes when going on a diet is they give up their favorites first, which to me is so unrealistic. You have to teach yourself that it's okay to eat things every once in awhile and also to have control to STOP eating it when it's not benefiting you anymore. 

If you've been struggling to find a "diet" that works for you, reach out to me. I'd love to chat about how I have helped others determine how to eat based off your needs, not what is popular in the media. 


Integrative Nutrition

How To Take A Technology Time-Out

It seems like there’s another social media platform popping up every day – Periscope, Peach, Yik Yak, Kik – and many more. Yikes! Read More

Cassie Zeider

The 2 Habits You Need Before You Start a Workout Routine

Working out is hard to get started, but usually once you get into a routine you begin to enjoy your sweat sessions. There aren't any negative effects of working out. Sure you might have an injury or two here or there or may have a couple sore muscles, but I always say wouldn't you rather be sore from using your muscles than from not using them! Either way you're going to be sore at some point. 

Recently we've began a new workout regime that has required us getting out of bed and working out before our daughter is up. 

There are 2 habits that I had to establish before I could consistently commit to getting up early. 

1. Drink more water.
2. Go to bed at a decent hour. 

You see water is essential to your body feeling energized, so if you are living in a constant state of dehydration when your alarm goes off the last thing you are going to want to do is get out of bed. 
Secondly, if you aren't getting enough sleep on a consistent basis, ideally going to bed and getting up the same time each day/night, then you aren't going to want to get up either. 

These are the keys to life balance. You can't add one thing in without taking something out or adjusting so that it will be easier to accomplish. Setting yourself up for success is half the battle. If you are tired and have no energy then it's going to be hard to get past that second and third week where the results aren't happening as fast and you're less motivated than when you started. 

When I'm coaching others into a more balanced and healthful lifestyle these are the 2 things I recommend to start doing immediately. 

For daily tips and motivation connect with me personally on Facebook and Periscope

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