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When you’ve mastered the beginner strength exercises (see below) within this rep range, meaning you can successfully do 10-12 reps with proper form, you can add more weight and lower your rep range. I use the following format to determine my sets: * 6 or less = 5 sets or more One of the most important parts of strength training isn’t the training itself, but the rest. For example, if your split is upper body on Monday and lower body on Tuesday, Tuesday works as a rest day for your upper body. You can increase by 1 to 2 lbs when you’ve mastered the 10-12 rep range at the current weight; usually 2 to 4 weeks.

Unfortunately, working an office job and still wanting to time find to work out (I am NOT an after-work gym person, I just won’t do it), make it hard for me to find stillness in my mornings. In that time, it’s become critical to the mental aspect of managing work-life balance. I’m going to share tips for how you can replicate the work-life balance I’ve been able to achieve, sharing my top tips for everyone—whether you work from your living room or drive 60-minutes in both directions. Start actively looking for something new and choose something that’s either: worth enduring a hectic schedule or allows for greater work-life balance.

I didn’t want to fixate anxiously on not knowing what I didn’t, but I also needed answers. But I learned a ton about our microbiome, food as medicine, what lies beneath digestive dysfunction, the impact of stress and emotional trauma, the gut-brain/brain-gut connection, an 80/20 lifestyle, etc. Because of my Gut Thrive work and the diet I’ve maintained, meals haven’t changed much. Western Medicine doesn’t always recognize SIBO, so if your doctor brushes it off, find a naturopath or homeopath, who will likely know how to move forward with testing and treatment.

I would love to say that from the start I understood yoga deeply and had a very internal and profound yoga practice, but that just wouldn’t be true. The word yoga can be roughly translated as “union,” and the practice of yoga is one of unifying our personal experience with truth. Instead, I honor that her practice is her practice, and that is yoga, and my practice is my practice, and that is also yoga. Whatever I look like when I am breathing fully into my body, focusing my mind, and moving with intention, that is exactly what the practice “should” look like, because that’s what my practice is.