5 Tips to Overcome Adrenal Fatigue

Did you know 80 percent of people in the world will be affected by adrenal fatigue; according to author, James Wilson who wrote,  “Adrenal Fatigue: The 21st Century Stress Syndrome".  Adrenal fatigue, can be a major contributor of excess fat storage and low energy levels.

What are Adrenal Glands

The adrenals are two little triangle shaped glands that sit above your kidneys and they are responsible for fight or flight response. They release hormones in response to stress.  These hormones are: cortisol, epinephrine (adrenalin), and norepinephrine, and all of theses are essential to our survival. However, sometimes, they get turned on and we “forget” to turn them off.

How Does Our Adrenals Go Into Overdrive

  • Poor Diet
  • Stressing
  • Environmental toxins
  • Medication
  • Lack of sleep
  • Over exercising

Ways to Recover From Adrenal Fatigue

If we are consistently following our exercise routine, our body may start to develop some level of fatigue. This is normal. But if our body is not recovering after a good night’s sleep and normal fatigue turns into daily fatigue, then we may have a problem. Fatigue can keep us from exercising on a regular basis and can even begin to take a toll on our work, social, and home life. Here are a few tips to help fight fatigue and keep your body functioning at its best.

Decrease Stress

It’s easy to assume that most people have at least a small amount of stress in their lives. Finding ways to minimize and decrease any stress that you may have will allow your body to fight fatigue and remain energized. Calming your mind and body at night so that you may have uninterrupted rest will allow your body to recover and prepare for the day ahead. If you are in the middle of a period of increased fatigue, try finding an exercise program such as 3 Week Yoga Retreat that can utilize the calming benefits of yoga to help reduce stress.

Healthy Food Choices

So much of how you feel depends on what you put into your body.   If you are eating unhealthy, processed foods, you are much more likely to feel lethargic and unmotivated to exercise.

Hydrate.  Fatigue will also set in much faster if you are not hydrating your body properly. Especially during intense exercise sessions, is it vital to focus on your water intake so that you can replace what your body is releasing through sweat.

  • Eat more home cooked meals.
  • Foods that are rich in omega 3 such as salmon, walnuts
  • Coconut
  • Olives, Avocado
  • Cruciferous vegetables (cauliflower, broccoli, Brussels sprouts, etc.)
  • Chicken and turkey
  • Nuts, such as walnuts, pumpkin seeds, almonds
  • chia and flaxseed (great addition to a smoothie)
  • Kelp and seaweed


Foods to Avoid

  • Caffeine
  • Sugar and artificial sweeteners
  • Processed and Microwaved Foods
  • Hydrogenated oils – Vegetable oils like soybean, canola and corn oil are highly inflammatory and can lead to adrenal inflammation

Proper Exercise

As mentioned before, it is important to differentiate between chronic and debilitating fatigue compared to normal post workout fatigue. Our fitness goals will require us to push our bodies but if we are at a point that we are so worn out that our normal responsibilities are tough to complete, we must listen to what our body is telling us.

When you are experiencing fatigue choose a light to moderate form of exercise.  Beachbody exercise programs are designed perfectly to get the most out of our bodies without putting too much stress on joints and muscles causing the wrong type of fatigue to occur.  Tai Chi, Yoga are some of my favorite fatigue busting fitness routines.  Finding an exercise routine that fits your fitness plan will help improve total fitness while also keeping your body feeling fresh and healthy.


These steps will help but remember to overcome fatigue you must take care of yourself and rest.

Avoid negative conversations and people.  Find happiness in small things.  Laugh often. Take naps.  Try to go to bed on a schedule so you can get as much sleep as possible.  Turn off electronic devices or put on do not disturb function at least an hour or 2 before bed.  Adjust the temperature in your room that allows you to sleep comfortably.  Make your room your place of peace, free of disturbance.

Remember, you can’t take care of others if you don’t take care of yourself.  Make time for yourself.  Begin a daily routine that includes only you.  No feeling guilty allowed.  If you have to start by locking yourself in the bathroom or your closet for 20 minutes then that’s what you do.  Eventually everyone will get used to it and you can ease into the bedroom or your own little comfortable space that you can create.

Life is meant to be lived to the fullest so let’s enjoy ourselves.

Until Next Time,

Nicole, your healthy lifestyle partner/change agent

5 Reasons To Give Yoga A Try

Multiple Beachbody programs incorporate yoga into their routines and allow you to get just a taste of the benefits yoga can provide to your body.  Beachbody now has an entire program centered around the wonderful way to trim, tone, and get your body in shape fast with Yoga!  Here are a few of the reasons 3 Week Yoga Retreat could be the fitness program you are looking for!


Yoga can be a lifesaver for those who may suffer from debilitating injuries that may keep them from exercising the way they wish. Whether you are in your 20’s, 30’s or 80’s yoga can provide benefits to your body. Yoga releases pressure on joints and muscles, and can help aid in injuries anywhere from knee, shoulder, back, neck, and ankle injuries. After physical exercises or just the grind of a normal workday, using a yoga based exercise program like 3 Week Yoga Retreat will help keep you flexible, functional and most importantly injury free!



Increasing one’s flexibility can be pivotal when trying to improve overall fitness. As you build muscle mass, it is easy to forget how important flexibility can be. You need to remain functional with your new body and take stress off your joints and muscles. It is easy to become focused on your new found love of weight training but increasing your flexibility helps you continue to perform everyday tasks easily.



Stretching and strengthening your core has a massive benefit to your body’s functions and how it works. Yoga can improve how your digestive system and liver, both of which have a large impact on your metabolism perform. In this beginner’s yoga program, you will develop a strong base of poses that will not only benefit your body on the outside but on the inside as well.






A main component of what yoga is centered around is relaxation of the body and mind. By relaxing your body and muscles, stress and pressure can begin to release and you will feel re-energized. Using 3 Week Yoga Retreat can help you feel refreshed and allow you to maintain higher energy levels throughout your day.






Although yoga is typically done with your own body weight, it can still be used to increase your muscle strength. Holding poses for extended periods of time involve isometric contractions in your muscle groups. Yoga poses also ask you to hold the weight of your body in various positions that will strengthen the muscles and help get you stronger.


If you are injured, recovering from an injury ,or dealing with chronic pain you DO NOT want to ignore it. Of course injuries should be evaluated by your healthcare practitioner so start there first. Most injuries can be handled appropriately through modification, adaptation, or alternative forms of exercise such as yoga.

Sometimes movement is the best medicine.If you are dealing with chronic pain you may also want to consider the very real possibility that you inactive lifestyle is causing the chronic pain.  Download this free yoga pose for back pain picture:






The Power of Push Ups

For those of us who may be nervous about diving straight into a workout program but need to get on the right track to improve our fitness level, simply doing pushups could be the answer. Pushups are one of the oldest exercises in the book but sometimes the simplest of things are the best foundation to build on. Pushups can help to slowly integrate you into a workout routine without having to invest in equipment right off the bat. Below are a few other benefits to making sure pushups are not only incorporated into each workout, but done on a daily basis.


Overall Health – Pushups are one of the best full-body exercises around and while they center around upper body and core muscle groups, they produce many supplemental benefits. By calling on your body to use multiple groups, it produces more natural HGH, improves heart function, strengthens multiple areas at once, and reduces the risk of injuries to joints and bones.

push up_fitness ball

Easily Modified – As your fitness level increases and your muscles become stronger, pushup exercises have many different variations that can alter the difficulty. By changing small things such as grip placement, type of hand placement, or raising your feet or upper body to create an incline/decline factor, will make the pushups harder and work a new variation of muscle groups.

Preparation to use Beach Body Programs – As we mentioned before, pushups are just about as basic as it gets in the fitness world and are used in many different types of exercise routines. Beachbody programs such as T25, Insanity, P90x, and 22 Minute Hard Corps all use a variety of pushup exercises to help provide you with the ultimate workout.

Easily-Modified-push up
So even though you may be skeptical as to whether or not a workout program is for you, once you see the benefits that a few simple pushups can have on your body, you will be dying to crank things up a notch and find the best Beachbody program for you! Additionally, if you are already in a program, adding a few sets on your rest days can keep your body at peak levels.

child_dad_push up


Satisfy Your Cravings With This

With Fall just around the corner, its time for an all time favorite…… Granola. 

Granola is a great treat.  You can pack it in the kids lunch, in your bag when travelling, add as a yogurt topping and more.  Apples and cinnamon are classic fall flavors, and they both come together to create this healthy granola recipe. It’s crunchy, sweet, and perfectly spiced.


  • ¼ cup raw honey (or pure maple syrup)
  • 2 Tbsp. extra-virgin organic coconut oil
  • 1 tsp. pure vanilla extract
  • 4 cups old-fashioned rolled oats
  • 1 cup of wheat germ
  • ¼ cup coarsely chopped raw walnuts
  • 2 tsp. ground cinnamon
  • ½ tsp. ground nutmeg
  • ¼ tsp. ground cloves
  • ¼ tsp. sea salt
  • 1 medium apple, cored, chopped
  • ¼ cup raisins


  1. Preheat oven to 325° F.

  2. Line baking pan with parchment paper. Set aside.

  3. Heat honey and oil in small saucepan over low heat; cook, stirring frequently, for 2 minutes or until oil has melted.

  4. Add extract; mix well. Set aside.

  5. Combine oats, wheat germ, walnuts, cinnamon, nutmeg, cloves, and salt in a large mixing bowl; mix well.

  6. Add honey mixture, apple, and raisins; mix until oats are evenly coated.

  7. Place on prepared baking pan; spread evenly in a thin layer.

  8. Bake for 25 to 30 minutes, stirring every 10 minutes, or until granola is light golden brown and crisp.

  9. Cool granola completely (it will get more crisp as it cools).

    Enjoy ~ Until Next Time


10 Foods To Boost Your Metabolism

If you are looking for an extra jump start to shedding some pounds, here are a few of my favorite metabolism boosting food that will help kick-start your metabolism and taste great!


Avocados.  Not only are they yummy, but they  are packed with protein, heart-healthy fatty acids, and all 9 essential amino acids. They are also fantastic for their flexibility in various recipes to keep your diet from becoming dull.  Use as a dip or a spread.  I love to spread on toast or fill my boiled eggs with guacomole.  Delish.

Cheese, Milk, & Greek Yogurt

Finding good healthy low-fat forms of these foods are great for your metabolism. The key ingredient is calcium so for those that are lactose intolerant, try seeking out other calcium and Vitamin D rich options such as milk from seed.  Almond milk is a great alternative from animal milk; a great alternative if you are lactose intollerant.  Almond milk is a plant milk with a creamy texture and nutty taste.


Asparagus, Edamame & Spinach

Green vegetables such as asparagus, edamame, and spinach are loaded with many valuable nutrients and high in protein. Edamame especially can be a huge boost because it contains at least a small amount of every mineral the human body needs to function at a high level.

Whey Protein

Some of us enjoy using a meal replacement shake or make a shake as a pre/post workout supplement. Blend with your favorite fruit, and leafy greens and make a delicious shake/smoothie out of it.



Many think that without meat, it is impossible to boost you metabolism with protein. Tofu is a great alternative to your traditional protein-packed foods, as it contains about 12 grams of protein per 3 ounces. It is also known to be used in a variety of flavors and recipes.


Seafood and shellfish such as salmon and tuna can be an excellent metabolism kick starter and also helps our body in other areas. Similar to avocados, seafood contains very healthy fatty acids/omega 3 nutrients.

delicious salmon and asparagus


Another extremely useful food that can stimulate your metabolism are eggs. Eggs are high protein heavy not to mention a quick and easy addition to your daily diet. You can eat the yolk or leave it out, the choice is yours.


brown eggsLean Beef, Poultry and Pork

While not all of us may be huge fans of consuming tons of meat, finding ways to add these protein-filled foods can make a big difference in your metabolism levels. It is important to seek out the leanest possible option of these meats and a small amount can go a long way. Look for antibiotic free, cage free, free range meat sources.

Goji, Chia, Hemp & Flax Seeds

Goji, Chia, Hemp & Flax seeds

Goji, chia, hemp, and flax seeds are powerful super foods that can be added to smoothies, salads or yogurts to enhance your metabolism. These awesome seeds contain 8 of the 9 essential amino acids that build muscle also.

If some of these are new to you, try adding 1 every couple of days or 1 a week.  Keep it easy, keep it simple, keep it fun.

Nicole (HAHA) your Happy And Healthy Agent

Certified Health, Wellness, & Fitness Coach.

Schedule your breakthrough to wellness session today. CLICK HERE

No Cook Meal Prep

If you’re like me when you see meal prep pictures, you immediately get overwhelmed. With temperatures in the 100s this past weekend, the last thing I wanted to do was turn on my stove let alone my oven. Because Sunday night is fast approaching, I thought I would try this easy meal prep.  This is a very easy intro to meal prepping and it fits into my plans for next week that I will be sharing on my Page  7 Day Refresh Group.  Feel free to click the link and join us.

I am an intuitive eater, however for those who are not at that point, the menu suits people who try to stay in the 1,200–1,500 calories range.  A grocery list is included for you.  If you can make a salad, you can do this.  The meals are aeasy to assemble, full of flavor and ready in no time.  You will enjoy juicy berries in an oatmeal jar for breakfast, crunchy tuna lettuce cups for lunch, savory Asian chicken wraps for dinner…

These no-cook meals does involve one item that needs to be cooked and that’s the turkey or veggie burger.  I promise you its so easy and will be cooked before you can get hot!

This meal prep is ideal for a summer heat wave, or if cooking isn’t one of your strengths, or if you simply don’t have a lot of time to spend in the kitchen let alone meal prepping.

Follow along and let’s get prepping.


This Week’s Meal Prep Menu

  • Breakfast: Overnight Oats with Greek Yogurt and Berries
    Lunch (M/W/F): Tuna Niçoise Lettuce Cups
    Lunch (T/Th): Roast Beef Salad
    Snack (M/W/F): Shakeology, frozen fruit, and unsweetened coconut
    Snack (T/Th): Shakeology, banana, and nut butter
    Dinner (M/W/F): Asian Chicken Wraps
  • Dinner (T/Th): Turkey or Veggie Burger with vegetables and hummus


Overnight Oats with Greek Yogurt and Berries ( Because I don’t like yogurt, I will be using unsweetened almond milk)
(¼ cup oats, ¾ cup Greek yogurt, 1 cup fruit = 1 Yellow, 1 Red, 1 Purple)



M/W/F: Tuna Niçoise Lettuce Cups
(4 lettuce leaves; ½ cup frozen green beans, thawed; ½ cup cherry tomatoes; 1 can tuna in water; 5 olives = 2 Green, 1 Red, 1 Orange)


T/TH: Roast Beef Salad or Turkey Breast (I don’t eat beef so I will be using nitrate free turkey breast)
(1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef,
½ cup beans of any kind, dressing = 2 Green, 1 Red, 1 Yellow, 1 Orange)



M/W/F: Shakeology with 1 cup frozen fruit and 1 Tbsp. unsweetened coconut = 1 Red, 1 Purple, ½ Orange

T/TH: Shakeology with ½ banana and 2 tsp. nut butter = 1 Red, 1 Purple, 2 tsp.



M/W/F: Asian Chicken Wrap
(3 oz. rotisserie chicken breast; 8 raw, unsalted cashews; one 6-inch whole wheat tortilla; 1 cup shredded cabbage, cilantro or parsley; green onion; Peanut Lime Dressing [¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, 2 tsp. raw honey] = 1 Green, 1 Yellow, 1 Red, 1 Blue, 2 tsp.)


T/TH: Turkey or veggie burger with vegetables and hummus
(1 turkey burger or veggie burger patty [microwave or put in toaster oven to heat], lettuce leaf, tomato slice, mustard, ½ cup baby carrots or chopped bell peppers, ¼ cup hummus = 1 Red, 1 Green, 1 Blue)

Dinners-TH (1)

Your step-by-step plan to assemble the no-cook meal prep:

1. Make the overnight oats. Place ¼ cup oats and ¾ cup Greek yogurt in a Mason jar or food storage container. Top with one cup of fresh or frozen fruit.

2. Thaw the frozen green beans, then prepare the Tuna Niçoise Lettuce Cups. Between four lettuce leaves, divide one can of tuna, ½ cup thawed green beans, ½ cup chopped cherry tomatoes, and five chopped olives. Dress with a lemon wedge or balsamic vinegar.

3. Prepare the Turkey or Roast Beef Salad. Combine 1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef, ½ cup beans of any kind, and dressing. If you are using a mason jar, place the dressing at the bottom and the lettuce on top. If you are using a food storage container, place the lettuce at the bottom. You can dress the salad during the meal prep, or wait until the day you eat it.

4. Make the Peanut Lime Dressing. Place 2 Tbsp. water, ¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, and 2 tsp. raw honey in a blender, and blend until smooth.

5. Prepare the Asian Chicken Wrap. Set out three food storage containers and place one 6-inch whole wheat tortilla in each. Chop 8 raw, unsalted cashews; chop cilantro or parsley (to taste); and chop green onion (to taste). On top of the tortilla, add 1 cup shredded cabbage, 3 oz. rotisserie chicken breast, cashews, cilantro or parsley, and green onions. Drizzle with 2 Tbsp. Peanut Lime Dressing.

6. Prepare the turkey or veggie burger. Set out two food storage containers and place a lettuce leaf and a tomato slice in each. Serve with one turkey burger or veggie burger patty that has been microwaved or toasted and topped with mustard. For a side, serve with ½ cup baby carrots or chopped bell peppers and ¼ cup hummus.


3 cans of tuna in water
9 oz. rotisserie chicken breast
6 oz. deli roast beef
2 frozen turkey burger or veggie burger patties
Greek yogurt (32.5 oz.)

8 cups frozen fruit (or 3 cups frozen fruit and 5 cups fresh fruit)
1 banana

14 lettuce leaves
3 cups lettuce
1½ cup frozen green beans
2½ cups cherry tomatoes
3 cups shredded cabbage
1 bunch cilantro
1 bunch green onion
1 lime
1 knob fresh ginger
1½ cups shredded carrots
1 cup bell peppers

Dry and Canned Goods
1¼ cups oats
Unsweetened coconut
1 jar almond butter or natural peanut butter (smooth)
15 kalamata olives
Raw honey
24 cashews
Three 6-inch whole wheat tortillas
½ cup hummus
1 cup beans (any kind)

Balsamic vinegar
Rice vinegar
Braggs Amino Acids or Low-sodium soy sauce

If you would like support connect with me and become part of my inner circle where you will get inspiration, motivation and results.

Nicole Nunez, Holistic Wellness Coach

Thanks  BeachBody Blog