By The Numbers — Your Daily Guide

I’m excited to share this with you today!

I’m often asked for health guidelines or a meal plan — but if you’ve been following my work for some time now, you know that I believe every individual should have their own PERSONALIZED plan and nutrition is not one sized fits all. When your health protocol is specifically tailored to you, you’re much more likely to follow through, feel proud and feel results.

But that said! After my five years in this field, and working with over 100 one-on-one clients, here are 9-10 common guidelines that I truly believe apply to everyone.

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Quick note :: these guidelines are for “optimal health” and believe me when I say, I don’t hit these numbers on a daily basis! So please, don’t stress. These numbers are goals to aim for over time. If you get to 4 vegetables a day, that’s great! And same goes for new moms and dads; catching any sleep when you can is a huge win.

Homework :: pick one thing to AIM FOR, not all 10!

35 Grams of Fiber

This is a lot of fiber. Start looking at labels, or googling the fiber of certain foods you eat often. For example, when you type in to the search bar, “avocado + fiber",” this comes up. Some of my top fiber foods include, mixed greens, avocado, cruciferous vegetables, raspberries, nuts and seeds, squash, sweet potato, chia seeds and flax.

Less than 25-35 grams of Added Sugar

Thankfully food labels are now mandated to separate added sugar from natural sugar, but I encourage you to still be the label detective. Women should be eating no more than 25 grams of added sugar per day, and men, no more than 35 grams. This adds up quickly. When you’re on line at the store, pickup and read the labels of a few candy bars, iced teas or sodas. You’ll be shocked. PS: Natural foods like fruits don’t count towards this daily limit.

8-9 Servings of Vegetables

I’ll repeat, THIS IS A LOT of vegetables. So remember, this is for absolutely optimized health, and like I said, I certainly don’t hit this number every day! But I certainly aim for it, and probably land at an average of 6+ servings of veggies per day. Veggies give you a multitude of nutrients, minerals, fiber and anti-inflammatory benefits. I’d be so proud of you if this inspired you to add more greens to your plate, or try a side salad at your next meal.

20+ grams of Protein / Meal

A good serving of protein at each meal of the day will keep you satisfied, fueled and full until the next time you eat. So many clients come to me sharing about food cravings in the afternoon or snacking at night. The first thing we do is make sure they’re getting 20 grams of animal or vegan protein in their breakfast to stabilize their blood sugar and give them energy to fuel their busy day. And guess what! Getting enough protein does significantly reduce those afternoon sugar cravings and energy slumps. Try it!

AT least half your Bodyweight in Ounces of Water / Day

I talk about this one a lot in my corporate talks and in my book, because it’s just that important. If you weigh 200 lbs, you need to drink 100 ounces of water a day, at minimum. Add in 20 ounces if you’re doing a workout. I know water can be really boring to talk about, so I try to make it fun. For example, having a crush on your water bottle can help.

7-9 Hours of Sleep

As some one who used to sleep 5.5-6 hours a night and rely on four cups of coffee a day to keep up to speed, this one was a hard one for me to incorporate in to my lifestyle. But let me tell you, now that I’ve trained my body to clock 8-9 hours of sleep a night, I’m recovering faster, my mood is better, and I’ve healed my adrenal and hormonal imbalances. And yes, this means turning off your screens and smart phones and tucking yourself in to bed at bedtime.

100-150 Grams of carbs, Depending on Activity Level

This one was the trickiest one for me to suggest in today’s post. I have some clients actively doing a keto-type plan, eating around 75 grams of carbs / day and some clients who are competitive athletes and easily consuming 200 grams of carbs / a day. But what I’ve found with most clients, especially those of you who may workout daily, but then sit at a desk job for a majority of the day, that this seems to be the sweet spot for fueling your life, recovering from your workouts and keeping your hormones happy.

10k Steps, or 30-60 minutes of Exercise

Get in those steps, or get in that workout. You’ll never regret it.

10-15 Minutes of Direct Sunshine

Vitamin D is a powerful healer and mood-booster. In the winter I aim to supplement with these Vitamin D drops, and in the summer months, I try to get in 10-15 minutes of sunshine directly on my skin and only after that point, apply sunscreen. Next time you get your annual blood work from your doctor, ask about your Vitamin D levels. I recommend levels of 50-70 for optimal health. I write more about Vitamin D in my post from last summer.


Email me because I’d love to hear from you. Print this graphic out and refer to it this year. Experiment in real life. Don’t stress. I want you to feel good. Remember, being healthy is a vehicle for a long and happy existence, not the end destination. So eat a piece of kale, and then go rock your life.


10 Simple Dinners — Recipe Round-up

I’m the first to admit, I don’t LOVE cooking.

Sure, you must be thinking, “but wait, but you’re a health coach, cooking must come so easily and naturally for you! You must love it!”

Here’s the thing, I love nutrition.

I love fueling my body with healthy nutrients. I love eating delicious food.

But with cooking, I want it to be simple, quick and easy. So I can get on with the rest of my life, like running my own business, fitting in my workouts, and . . . relaxing and watching Netflix with Alex.


So! Just like I advise all my busy, 1-1 health coaching clients, here’s what to do >>> find quick, simple, nutritious meals you can make on the fly, and easily recreate during a busy week, so you can fuel your LIFE and not spend all your precious free time in the kitchen.

Here are some recipes I have a on repeat:

1. Healthy Sheet Pan Chicken Sausage and Roasted Veggies

This one-pan dinner by Brittany of Eating Birdfood checks off all my meal requirements: veggies, protein, healthy fat and complex carbs.


2. Paleo Whole30 Chicken Tenders

These Whole30 approved almond flour crusted chicken fingers by Real Food with Jessica are easy to make and are a treat for kids or house guests (we even served them once at a dinner party!).


3. Kale Caesar Salad with Crispy Chickpea Croutons

Alyssa from Simply Quinoa knocks it out of the park again with this craveable salad. The roasted chickpea croutons take it to the next level of deliciousness. Feel free to add chicken if you’re not following a vegan diet.


4. Chickpea Pasta with Frozen Broccoli

This combination by yours truly is about as simple as it gets. When you just can’t think about cooking dinner, you can throw this together in 10 minutes and it’s still way quicker and cheaper than takeout. Ingredients: Banza chickpea pasta, frozen organic broccoli, extra virgin olive oil, sea salt and garlic powder is all you need. I always keep these ingredients on hand in my pantry and freezer for last minute fiber-filled meals.


5. Sexy Veggies Broccoli, Cauliflower & Bacon

People are falling in love with roasting and my simple sexy veggies recipe. This works for most veggies and if you’re vegetarian, that’s great! Just use avocado oil spray in lieu of bacon. Give it a go and let me know what you think.


6. Baked Paleo Meatballs by Dominique of Perchance to Cook

I love this paleo-friendly recipe by Dominque of Perchance to Cook. I tell my clients to double, triple the serving sizes of basic recipes, and save the rest for leftovers or to throw in the freezer for grab-and-go meals in future weeks. I personally triple this recipe and use 3lbs of grass-fed beef. And yes . . . that means I make almost 50 meatballs at a time! That’s a lot of meatballs! But, it means I can easily pair them with roasted veggies on a busy night when cooking is the last thing on my mind.


7. Chickpea Pasta with Rao’s Tomato Sauce + Box of Spinach

Here’s another one of my easy personal recipes and it’s veggie-approved. Banza chickpea pasta, all natural Rao’s tomato sauce and an entire box of organic fresh spinach. Add in some pepper, sea salt and garlic powder, and you’ve got yourself a meal, my friends.

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8. Stuffed Squash

My health coach friend Erin Assenza created this drool-worthy meal of sweet Italian sausage and stuffed squash. What a great way to satisfy cravings, and keep it relatively low carb and high in fiber. She shares the simple recipe over on her Instagram and you’re definitely going to want to add this one to your repertoire.


9. MAKE YOUR OWN Buddha Bowls

Have a ton of leftovers? Throw them together and DIY your own buddha bowl, like this recipe from the Minimalist Baker. Here’s a helpful play by play. I encourage you to experiment with what you have on hand and I honestly bet anything you throw together will taste good.


10. Sweet Potato Boats

I love roasting a sheet or two of sweet potato halves with avocado oil spray like this recipe from Live Simply. I then use the sweet potatoes in meals throughout the week or freezing them for later weeks. Try 1/2 a sweet potato paired with one of the protein recipes from above, or simply top your “sweet potato” boat with leftovers, drizzle with almond butter for a sweet treat or pair with eggs for breakfast.

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So, What the Bleep is a Health Coach?

I get asked this question a lot.

I tell my prospective clients that a health coach is a blend of a nutritionist, personal trainer, best friend, and therapist. Some of my clients call me their food therapist, their nutrition cheerleader, their career counselor, their confidant, their go-to stress guru or quite simply, their coach.

In an age where we're expected to do all the things, all the time, your health can take a toll. Climb the corporate ladder, rock your sales presentation, bring on new business, hit your quota, answer all your emails ASAP, clear your inbox and get that next promotion. Throw in socializing with your friends, dating or spending time with your partner, traveling to see your family — all the while somehow figuring out how to eat a vegetable and get to that class at the gym. You're busy and it's a lot.


I hear you, and I've been there. I was a go-go-go overachiever, working in Finance, who hit burnout and dealt with a cascade of adrenal issues.

Here's the thing: no matter how many high intensity workouts you do, diets you try, detoxes you suffer through, or promising products you experiment with, you can’t seem to elevate your energy, improve your sleep, get those dark circles to disappear, boost your mood, lose that 10 pounds . . . you name it.

And most frustrating of all, you’re starting to notice that you’re more tired, more stressed, and less resilient than ever.

Ugh, right?

But, you’re determined to find a solution. You’ve got a hunch that there’s a way to make your body work for you now and for the long-term.


Well, congratulations. You’ve landed in the perfect place.

Here are some of the results you can expect to see working with a health coach:

  • Freedom from endless fatigue and insomnia.

  • Improved mood and capacity for dealing with tough moments.

  • Loss of excess weight and reduced inflammation.

  • Improved mental clarity and quickness.

  • Elevated energy without reliance on caffeine.

  • Integration of self-care practices that center and calm you.

  • Clarity about which foods support your excellence and which don’t.

  • Improved digestion and bowel regularity, bye-bye bloating and gas.

  • Renewed sense of admiration and respect for your body.

  • Feelings of total confidence about how to manage your health.

  • Elevated mojo to go the extra mile at work and in life.

So if you’re tired of feeling tired, ready to get unstuck or simply take it to the next level with the health you know you deserve — sign up for a session with a health coach and see if it’s the right fit for you.

I’m currently all booked out for January, but am currently accepting new clients for February 2019. Here’s my scheduling link for consultations — I suggest you schedule soon because these will go fast!

PS: the initial consultation is free!

My Track Coach's Guide to a Healthy Long Life

As many of you know, my longtime Rye High School Track Coach and mentor, Mr. Jim Yedowitz, passed away at the beginning of 2019. Since starting my running career in 7th grade in 1998, his voice has been in my head — cheering me on and coaching me. After 21 years of his words in my head, I can safely say — I anticipate it will be there for life.

My dear friend flew up to New York for the memorial services; and she had saved this photocopied handout our coach shared with us in the late 1990’s. I’ve transcribed it below.

I’m sharing this with you today as a tribute and reminder — that the basis of wellness is always the same — and my track coach was truly a man of wisdom. Thank you for reading and sharing. I hope this serves you! Love, Michelle

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After years of extensive research, observation, and personal experience, the following suggestions are offered as keys to wellbeing. They are listed in no particular order but each one plays a role in your health.

  • Eat well

  • Take vitamin/mineral supplements

  • Don’t smoke

  • Do something athletic (physical) everyday … but enjoy it

  • Spend time in fresh air and sunshine each day

  • Sleep with a window open every night

  • Work to achieve something (short term and long term)

  • Respect yourself (includes your body)

  • Do something you really enjoy each day

  • Take care of yourself when you are well (not only when sick)

  • Be truthful

  • Associate with positive people

  • Appreciate things in life that are beautiful

  • Find your level of sleep need

  • Take time to relax each day

  • Believe in God and put your trust in Him

  • Let others help you when you need help

  • Develop and enjoy a sense of humor

  • Deal with problems (don’t avoid them)

  • Try to let your body deal with and relive pain (don’t always medicate)

  • Change what you can. Accept what you can’t

  • Allow yourself to love and to be loved

  • Look at yourself honestly in the eyes each day

— Jim Yedowitz (“Mr. Yed”)

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Mr. Yed and I — at a banquet honoring his coaching career in 2010.

Mr. Yed and I — at a banquet honoring his coaching career in 2010.

Healthy, Happy Holiday Gift Guide

I was going to write about something serious this week — but I know your heads are already filled with looming December deadlines and a running list of need-to-buy gifts for family, friends, colleagues, (and yourself!). So I decided to keep it light and fun this week by simply sharing some of my favorite things I’ve been using, buying, reading or recommending lately. I know you’ll love them too!

And remember, my friends, sometimes the best gift you can give yourself this holiday season is time and space. May you all enjoy a little break as 2018 moves in to 2019 and maybe treat yourself to a gift while you’re at it too!

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Verdict: I loved this book. I tore threw Becoming by Michelle Obama in just 7 days and wish it were longer than its 426 pages. No wonder it’s already the top selling book of 2018. It’s the perfect read to curl up with during the holidays — and also reflect on your own memories of the historic Obama Presidency. My family has always said, you can never have too many books! So scoop yours up here on Amazon or head out and support your local bookstore.


You know I always say, “have a crush on your water bottle!” and you’ll drink more H2O, promise. So, why not pick up a bottle from my new fave company Healthy Human — these are also great gifts or stocking stuffers 🎄🎅🏼 ❄️. I’m also loving their 20oz cruiser tumbler for my morning coffee. It stays hot while I sip for 2-3 hours! Use code FVISTA10 for 10% off at the Healthy Human website or on


I’m a big fan of Sarah Marie Design Studio’s quirky running gear. I own one of their LIFE IS SHORT, RUN FAST sweatshirts and I can attest — it’s the highest quality and it’s the first thing I reach for when I want to be cozy. Plus, inspiration to go for a run is always a plus! They’re having a great 12-Days of Christmas Sale here, with tons of discount codes. So go support this woman-owned business and the runner in your life!


I can never get enough of these Andalou Naturals Facial Mask Sheets. Quite simply, they work! My skin is super sensitive, so I love the soothing 1000 Roses line is designed to calm irritation, and that I can get the glow of a facial, for just $4.99. The link always changes over on Amazon, so you might have to search around a bit. These face sheets sell out fast! PS: You can also typically find them at Whole Foods and they would make stellar stocking stuffers (hint, hint, Santa).

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I had to throw in a shameless plug for my own book, right? Self-Care in the City makes a great gift for your friends, cousins, or business colleagues who live in any big city, are already a health nut, or wish they were. Recent reviews say the book is hilarious, entertaining and a page-turner. I’ll take it!

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I’m pretty picky about my spandex and these Lululemon Align Crop Leggings check all the boxes — they’re high-waisted, buttery soft against the skin and super flattering. I own three pairs in black and reach for them multiple times a week. I recently picked up this green camo version and it’s safe to say, they’ll also become a weekly favorite.

Nutribullet Blender

You guys know by know that I LOVE my green smoothies. Here are a few recipes for you to try out: my go-to green smoothie, veggies to sneak in your smoothies, and the top 10 reasons why I love my Nutribullet.

My first Nutribullet cost me a good $110, but now they’re still selling on Amazon’s Black Friday deal for just $49. Be the hero of this Christmas season and scoop some up as gifts for your friends and family. Everyone I’ve suggested purchasing this speedy blender falls in love with the easy-to-clean, simple-to-use design and the fact that it doesn’t take up much counter space in tiny kitchens!


Sure, you may think it’s a cult, and I did too, but now I’m hooked! I’m currently writing a blog post about my First 3 Months of Peloton and why I love this bike, but long story short — the Peloton bike is ideal for people who are crunched for time, love the thrill of cardio and killer music, and want to keep up or improve their fitness, happiness, health and even lose some pounds as a happy side benefit.

New rider buying your first bike? 🚲 For $100 discount on your bike purchase, use code = 39QDU2 🚲 Already a Peloton fan? Let’s ride together, username = michellecady 🚲

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Did you know that Amazon Prime now offers magazine subscriptions? Yup, I’m about to test it out, and I’m psyched I can easily manage never missing a copy of Magnolia Journal in 2019.

Also, Joanna Gaines, I want those boots. If anyone reading this knows which brand they are, email me, ASAP!


I met the female owner, Andréa, of AVM Casa at a craft fair years ago. Since then, I’ve been a big fan of her hand-poured, handmade in New York, soy candles — they have a beautiful slow burn, simple & classy labeling, and are scented with natural oils that don’t disrupt your hormones like other fragrant candles do. For all this goodness, you’ll still just pay less than some of the department store “name brand candles,” but without the questionable ingredients.

I’m a fan of every size AVM Casa candle, from the 2.5oz to the 20oz. So stock up! Want to score free shipping? Here’s my code FR2SHIP1 that Andréa graciously said I could share with you all.


Roasting Sexy Veggies, Broccoli, Cauliflower


Your response was phenomenal to last month’s Roasting Sexy Veggies, Delicata Squash Recipe.

So, we’re at it again folks! This time with Broccoli, Cauliflower and Bacon.

If you’re new to me, I always talk about “sexy veggies” — which means adding healthy fats to your vegetables to make them “crave-able”, and help your body absorb the fat-soluble nutrients in the vegetable.

This recipe will make even your non-veggie eaters eat and crave more cruciferous vegetables, like broccoli and cauliflower!

I’ve partnered with Greensbury Market for this post — and added in their delicious, organic, family-raised, nitrate-free applewood smoked bacon. This company delivers the highest quality frozen meat right to your door, so you can always have healthy, good-for-you protein on hand for easy meals and quick dinners. I recommend Greensbury to my private health coaching clients to simplify and optimize their busy lives.











PS: Greensbury sent me extra bacon to create and photograph this recipe, but all opinions are my own. This recipe is on repeat in our home! Don’t forget to use code FITVISTA for 10% off your first order.


Roasting Sexy Veggies Recipe, Delicata Squash

I write in my book, Self-Care in the City, how I used to be scared of cooking. You know why? Because I thought I’d be bad at it.

Plus, after a busy day, cooking “stressed me out.”

You too?

So, my friends! I had to figure out a way to teach myself how to cook, while making it super easy on myself.

Enter …. roasted veggies!


I know you’re going to fall in love with this super simple Fall recipe and be craving Delicata Squash for years to come. All you have to do is prep everything for the oven and then spend time doing other things (answering emails, cooking the rest of your dinner, getting things done).

I cooked these for Alex and myself last week and my friends at their lake house last weekend. The verdict? They’re a huge hit!

Promise you, these are not boring old vegetables, I tell my health coaching clients, to make their veggies sexy.

So, What Are Sexy Veggies?

Sexy veggies means, adding in healthy fat.

You should always be adding healthy fats to your vegetables. First, they make veggies freaking delicious.

Second, the nutrients in veggies are fat soluble, which means you actually need to pair your vegetable with fat in order to take advantage of all the nutrient-goodness. When you prepare vegetables, cook with clarified butter, ghee, olive oil, avocado oil, bits of Greensbury bacon or coconut oil, etc. Don’t fear the fat. Throw on sea salt to taste.

These tricks make your vegetables craveable — creating a good relationship with vegetables and inspiring you eat them more. Win-win-win.

When Greensbury Market approached me about creating a vegetable recipe for their blog, that added in their DELICIOUS organic, family-raised, nitrate-free applewood smoked bacon, my response was an immediate YES. This company delivers the highest quality frozen meat right to your door, so you can always have healthy, good-for-you protein on hand for easy meals and quick dinners. I recommend Greensbury to my private health coaching clients to simplify and optimize their busy lives.

>> Use code FITVISTA for 10% off your first Greensbury order! <<

I’d been making this low-carb recipe on my own for awhile now, and I’m so excited to share it with you.

1. Buy Delicata Squash - A Seasonal Favorite.











7. Roast for 25-40 minutes. I like mine crisp!




Easy Amazon Links: {my favorite parchment paper, baking tray, pink Himalayan salt, garlic powder, avocado oil spray or extra virgin olive oil.}

Hashtag your #sexyveggies recipes on Instagram and tag me @michellefitvista — I can’t wait to see what you create with this Fall harvest.

Stay tuned for next week’s easy roasted broccoli + cauliflower + bacon recipe. It’s sure to be a huge hit, even with folks who don’t love green veggies.


PS: Greensbury sent me extra bacon to create and photograph this recipe, but all opinions are my own. And I ate it all ;)

Is it a Hell Yes? Or a Hell No?

September can get really busy.

Back to school, back to work. Adjusting to a new schedule and a new set of clothing for chiller (or rainy) weather.

In New York City, we have the bustle of the U.S. Open, New York Fashion Week and the meeting of the United Nations that brings the Fall hustle back to the city streets.


I like to tell my clients that September is the new January.

Can you feel the collective energy of renewed inspiration, new goals and change in the air?

I say, harness that energy and decide what you want the rest of your 2018 to look like.

There are 108 days left in the year.

How do you want the rest of 2018 to go for yourself?

That said, if you want to DO MORE, you have to start out by DOING LESS.

Yup, you heard me right.

Like I said, September can get really busy. If your schedule is packed with obligations and commitments and work travel, you're not going to have time or energy for your new workout plan, your healthy meal prep or frankly, the most important thing, sleep.

When faced with an overpacked schedule, I challenge my clients to ask themselves, is this a HELL YES? If not, I tell them, it's a hell NO.

That's your gut talking to you.

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Sure, I know some commitments are non-negotiable. But volunteering for that extra thing? Or saying yes to coffee with the former colleague you didn't even really like, just to be nice?

Cut it out.

Here a few examples of changes my clients are making this Fall. They're doing less, so they can DO MORE.

  • One client is skipping the fall season of her choir so she can get an extra 5 hours back in her week — she's focused on increasing her workouts and clocking a couple extra hours of sleep on Sunday mornings.

  • One client is cutting out wine on weeknights so she can crush her sales goals at work and commit to a weekly evening yoga class.

  • Another client is deferring a few nonessential work trips so he can instead focus on his core business, while also taking a weekly meditation class and getting an extra 30 minutes of sleep per night.

See how we have to give up a few things before we can add more to our plate?

Just like you, I'm someone who wants to do ALL THE THINGS, all THE TIME.

This lesson did not come easy to me. So that's why I teach it.

To avoid overwhelm, stress-less, and actually enjoy this beautiful thing called life, sometimes we need to do less and learn to feel really good about it.

So, what can you cut out this weekend? What's not really a HELL YES?

Email me and let me know! I'd love to hear how you’re re-strategizing your schedule for the Fall.

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Advice from 1999 — Wear Sunscreen


{My friend and I rocking the Speedo life in 1999}


During one of my health coaching client calls yesterday, I found myself talking about the graduation song of 1999, Baz Lurhmann's Wear Sunscreen*  —  and how my client might find just the right messaging if she listened to the song now, in her mid-30's. 

So, after our session ended, I texted her the song and I decided to give it a listen myself. I put on my headphones and danced around my home office (aka my apartment) and started to cry.

A good cry.

A few minutes later I get a text back from my client:

"Omg I cried. This was soooo good and exactly what I needed to hear right now. You always send me things at just the right time."

See the thing is — health coaching is not just about the food, or the fitness or the sleep. Sometimes it's about so much more.

It's our internal dialogue, our past stories we play on repeat. It's about leaning in to our growth and evolution.  

So without getting too woo woo on you, how about you just give yourself 5 minutes to listen to the song yourself . . . and let me know what you think?


Play on Spotify || Play on YouTube


Did you miss this via email last week?  Be sure to hop on my mailing list so you’re hip to all the latest blog posts. Don't worry, I only email about 3x a month. Your inbox and time is precious.


One of our FitVista readers so kindly let me know that the original author of these words is  the Pulitzer Prize winning columnist Mary Schmich of the Chicago Tribune. How did I not know this!? We ladies have to stick together. Xo. 


The Art of Resetting ~ ~ ~

Ever come off a weekend of celebration and feel like shit? 

I hear ya friend.

See the thing is — the healthier or "cleaner" you eat, the more likely you're going to feel crappy when you veer off track with your nutrition. Your body isn't used to processing these kinds of foods (i.e. alcohol, sugar, dairy, gluten, etc.) and you might feel bloated, heavy, lethargic, or sick to your stomach after you indulge.

That's actually quite normal. Don't beat yourself up about it. Your body is simply telling you it's inflammed and needs a gentle reset to get back on track and feel great again.

I see this with myself and all my clients.

Little History Lesson

History tells us — as humans — we'd have cycles of epic feasting after a hunt or a harvest, followed by resets (fasts). 

So? How do you get back on track in this modern, 24/7 takeout, kinda world? 

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Here are my personal secrets and ones I love sharing with my 1-1 health coaching clients:

1. Drink Lots of Water

I'll start with the obvious one. Drink up on water to flush out inflammation and move that garbage towards the exits. I'm guessing you're also dehydrated, so more water will bring you back to homeostasis and reduce bloating.

Cool body fact: we actually retain water when we are dehydrated as a safety mechanism — so drink MORE water to tell your body you're safe and then you'll de-bloat.

Bored with water? Try my sugar-free detox lemonade recipe I love.

2. Get extra Zzzs

Every extra 10-15 minutes counts. Can you turn off your Netflix and hit the hay an hour earlier tonight? 

3. Cut out Sugar

Get off the sugar / glucose rollercoaster and avoid the white stuff and refined flours for 3-4 days to reset your taste buds. This sugar-detox will also give your body a chance to go back in to fat-burning mode ASAP, so you don't keep packing on the pounds.

4. Eat Low Carb

Stick mostly to veggies, proteins and healthy fats for a couple days, to guide your body back in to fat-burning mode. Think :: green salads with chicken, olive oil and avocado. Or eggs scrambled in grass-fed butter and spinach. Yum, right?

5. Add in Greens

These greens will cut out inflammation STAT :: asparagus, cucumber, zucchini and leafy greens like mesclun, spinach + romaine.

Avoid cruciferous veggies for a couple days (i.e. broccoli, brussel sprouts, cabbage, kale and cauliflower) — these veg have tough cell walls that are difficult to digest and can lead to more bloating while your gut bacteria resets. Wait a few days before you chow down on high volumes of any raw or cruciferous vegetables. 

PS: My Go-To Green Smoothie recipe packs in spinach + zucchini. It's also delicious.

6. Try a No-Drinking Challenge

Your body wants to detox, so give it some time. Try a 5, 7, 10 or 14 day alcohol-detox. Think of it as a fun challenge. I did 100 Days once, and I promise you, you'll feel really good and proud of yourself for giving it a go. 

7. Consider Intermittent Fasting (IF)

I wouldn't dive in to this one if you've never tried it before, but I love teaching some of my advanced clients about IF. If you're not hungry when you wake up, simply skip breakfast and sip on water or coffee, and wait for hunger signals to kick in around noon. Here's an article I was interviewed for on Well+Good talking about 16/8 intermittent fasting and what to expect. 

8. Add in Light Exercise + Movement

This is not the day to sweat it out at Crossfit or Barry's Bootcamp. Go easy on your body. Technically, your muscles are dehydrated and won't glide and slide over each other as they should, so you're at greater risk for an injury. Give yourself a day to go for a long walk, hit up a yoga class, or have an easy cardio session at the gym. Then on Day #2, dive in to your hardcore workout.

9. Add in Smart, Targeted Supplements

  • Probiotic (helps re-establish balance of good bacteria in your gut)

  • Fish Oil (reduces inflammation) or Turmeric (also reduces inflammation)

  • B-Complex or Multi-Vitamin: to restock your vitamin and mineral levels that get depleted with a hangover or less than stellar nutrition.

I personally use and love these easy daily supplement packs from Binto.

10. Stop the Moral Hangover

Sure, it's important to take a second and ask yourself, "Okay, what did I learn from this? Were there any lessons I needed to hear or things I want to do differently next time I'm at a celebration or on vacation?"

It's no fun to party for 2-3 days, then get back on track for 3-4 days and repeat that restrict / binge cycle forever.

But every once in awhile?  It's OKAY. You're human  — just like the rest of us.

And I promise, if you follow my advice . . . you'll feel better in 1-2 days!

Go give yourself a hug and move on, friend.


Feeling great right now? Go you! File this one away for sometime you need it.


5 Second Sugar-Free Lemonade Recipe

What I'm Sipping on this Summer

I'm all about the beverages. Seltzer, wine, coffee, kombucha, a great craft beer —  gimme, gimme, gimme. 

That said, some beverages can come loaded with sugar and carbs and can be disastrous for your health and your waistline. So I was pretty psyched when I created this deliciously sippable lemonade a few years ago . . . and I actually feel bad I haven't shared my secret recipe with you all yet!

So here you go! Quick and easy. 5 Seconds. Promise. 


Step #1 Grab a Big Glass or Mason Jar

I like to use recycled 30 oz mason jars we saved from some marinara sauce a couple years ago, so keep a look out for food in pretty glass jars you can save and reuse. But if you don't have any jars on hand, simply a big glass or these mason jars on Amazon would do the trick.

STEP #2 Add Lots of Ice and Water

Ice makes this beverage incredibly refreshing. Add water 'til your cup is about 3/4 full. 


I swear by the brands Santa Cruz and Lakewood for on-the-go pre-squeezed natural and pure lemon juice. It's simply natural lemon juice from organic lemons, with no added sugar. A bottle lasts for 4-6 weeks in your fridge and saves you so much time every day. 

I pour a generous serving, probably about 1/2 an inch of lemon juice.  

PSA: The same brands sell actual lemonade (with a ton of sugar) so make sure you're buying the right bottle with ZERO calories, ZERO SUGAR listed on the back if you pick this up at your local Natural Foods store, Whole Food or grocery store. 



I use 2-3 drops of stevia, and that's it.

Some clients use a bit of coconut sugar or drip of maple syrup, but FYI that's going to add some real sugar and calories to your bev.

Step #5 CHEERS

Stir and sip and adjust to taste. I like mine sour with extra lemon.

Maybe even add a beautiful metal straw to save the environment. Or replace the water in this recipe with club soda and this beverage makes a great mocktail substitute for an alcoholic drink. 

On a health front, real lemon is super alkalinizing, cleansing and detoxing for your insides. I'll cheers to that!

Enjoy this sugar-free, zero-calorie beverage! 


PSA: The acid from the lemon can erode your teeth enamel over time. That's why I prefer to drink this via a straw and slush my mouth out with water afterwards. ALSO, *avoid* brushing your teeth 30 minutes after drinking. I don't want you digging the lemon even further in to your teeth by brushing aggressively. Just rinse. 


A Little Story on Vitamin D


Let me tell you a little story about Vitamin D, aka, liquid sunshine.

In early May, I got my annual bloodwork done at my doctor and asked about my Vitamin D levels. I definitely felt the winter blahs earlier this year and didn’t do a good job of supplementing through the winter (like I advise my health coaching clients to do — hey, it happens! ).

So I was really pleased, and a bit surprised, when my doctor told me my numbers were fine, and I was in the healthy range for Vitamin D. He told me that I should just "keep doing what I'm doing" because it's great!

Okay, I thought. I guess I'm good!

Then thankfully, he handed me a print-out of my results and I walked out of the office. I found a seat outside and pulled out the paper to review my numbers myself. Thankfully, I've been trained to look at my client's bloodwork to teach them how to optimize their health and not just settle for the standard American averages. 

The standard and safe range for Vitamin D is between 30-100. Anything less than 30 is considered deficient and you might experience these symptoms : bad mood, low energy, winter blahs or compromised immunity. Not fun!  

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I tell my clients to aim for Vitamin D levels between 50-70, which is idea for optimal health, immunity and mood.

Anything in the 70-100 range is technically still safe, but is primarily used for intensive healing and targeted supplementation typically monitored by a doctor.

So, my friends . . . . my Vitamin D levels were at 33! 

That's so low! That's practically deficient!

Why did my doctor tell me I was "doing just great and keep on going!" when it's clear I was borderline and I'd expressed that I'd suffered from the winter blues and specifically asked about my Vitamin D levels? 

Once I got over being frustrated with the entire system, I was, in a sense, relieved because I knew I could take action.

Here's what I've done the last 6-8 weeks:

  • Aim to get 15-20 minutes of sun-midday (without SPF) for optimal Vitamin D absorption.
  • When I'm outside, try to show as much skin as possible to soak up all the rays ;) 
  • When I'm at the beach, wait 15-30 minutes before applying sunscreen.
  • Supplement with this Vitamin D Lotion daily  - because, FYI we don't absorb much Vitamin D from food.

I haven't been tested, but I feel great and I know that my levels are climbing.

Bottom line

Look at your numbers, aim for optimal levels. Don't settle for the average American standards, because you have the tools to do better than that and feel AMAZING.

Need help? Come to me. We should talk.

Disclaimer: of course, don't get burned. Please always bring sunscreen.


Supplements for Busy People — Binto Review

Holistic healing relies a lot on targeted supplementation — everything from probiotics, to magnesium, fish oil, Vitamin B-complex, and the nutty sounding ones like ashwagandha or dandelion root.

It can get really overwhelming. 

When during the day am I supposed to take all these supplements? Cue, getting even more stressed out.

Do I really have to open all these bottles? I'd rather just go to bed.

What do I do when I travel? Leave them at home, and then forget about your supplement routine for the next month.

Ugh. Been there. Done that. 

>> Get $10 off your first Binto using this link <<


When I started my path to holistic healing — combatting adrenal fatigue and getting my period back naturally for the first time since my teens — I was taking a ton of supplements and my adherence to my program was ehhhh . . . 60%?

It felt so overwhelming to remember when to take all my pills and I frankly didn't want to feel like a sick person carrying around a pill case.

So, I was thrilled that after many years of on and off again supplement use, my friend Andi from summer camp introduced me to Suzie Welsh.

Suzie has a Bachelor of Science (BS) in Nursing and worked in a Fertility IVF Clinic for years. She gets what women need for optimal health and was determined to find a solution to make taking targeted and personalized supplements EASY and effective for women, everywhere.

And she did it!

Suzie is the Founder and CEO of Binto, a subscription-based women's health company. If you hop on over to their website,, you start by taking a quiz to customize your supplements to your symptoms.

Then, Binto creates a customized suite of products that will be sent directly to your door every month. I'd never tested out this type of supplement subscription model before, and I was super interested to see if this would be a good fit for my health coaching clients, who tend to be on-the-go, busy professionals, and of course, for myself!

Suzie and I hopped on the phone to chat and she answered all my questions and more. Read on for my results and why I am the biggest fan of this product.



Here's what I experienced after the last two months testing out their personalized kits:

  • My period cycle went from 36-40 days, to every 28-29 days (the ideal cycle).

  • My nails are growing faster.

  • My digestion is great — no bloating or weird tummy aches.

  • I haven't gotten sick — aka my immunity is strong.

Sure, the results are great. But here's what I really love about the Binto model and feel oh-so-comfortable recommending it to my 1-1 clients.


Why have countless bottles of almost expired supplements taking up space in your cabinets? Keep it simple, throw out unused or expired products, and use the monthly delivery to literally save space in your kitchen or bathroom.


Life is overwhelming enough. We have to make so many choices every day. It can feel exhausting at the end of a long day to remember which supplements you should be taking that night. Stop the mental fatigue and just rely on your personalized kit. 


Binto understand that every person, every body is different. They personally customize every single kit to be unique to you. If you guys know me, you know that I LOVE personalizing everything. Personalized nutrition, personalized fitness, personalized wellness. Because, it works.


4. Take ON THE GO

Raise your hand if you travel a lot for business or pleasure. Yup, me too. When I worked in Finance, I was on the road 2-3 days a week, and then would often jet off somewhere with my girlfriends most weekends. That's a lot of packing to do!

Nowadays, most of my clients are constantly on the go, and I love that they can just throw a few supplement packets in to their bag and make their flight.


Suzie and I spoke a lot about quality when we chatted on the phone and I was very impressed by her standards. You know you're getting the best with these products.


Which leads right in to pricing. I was suspicious . . .  why weren't these super high quality, personalized supplements not like, $100 or $150 a month? Why weren't they more expensive? Because frankly, other companies out there are charging multiples of Binto's pricing.

And here's why :: Suzie explained to me that the supplement industry is known for the middle-man taking a huge chunk of the profit and raising the price to consumers. Not Binto. They've purposefully decided to keep the margins low, to benefit the consumer and build a loyal customer base.

These packets are truly affordable, for EVERYONE. I'm paying just $35 a month for my kit. And it's getting shipped to my door. That's less expensive than if I went out to the store and bought everything on their own! 



My favorite part. At the end of the day, I open my cabinet and pull out a little packet and feel like I'm almost, sorta opening a box on a Christmas Advent Calendar. I'm so thrilled and excited I'm on track and I get to open the cute little designer pouch every evening. The process makes me feel proud of myself and what I'm doing for my health — and you can't get much better than that.


>> Get $10 off your first Binto using this link <<

Let me know what you thinK! 

Just a note: Suzie and her team sent me my first month of product for free. I now personally subscribe to their service ($35/month) and plan to continue indefinitely. I volunteered to write this blog post simply to share with my community and clients. All opinions are truthful and my own.


9 Ways To Prevent Tension Headaches

Tension headaches are the worst.

Raise your hand if you’ve ever had a tension headache. I feel you.

Since I was a little kid, I suffered from severe tension headaches and frequent migraines. My heart and hugs go out to all the headache sufferers out there. Headaches are debilitating and they’re especially frustrating for those of us who expect a high level of daily performance and productivity from ourselves. 

Now that we’ve agreed that headaches make you feel like crap, what can we do about them? And how can we use nutrition, fitness and wellness to conquer some of our headache triggers?

Take a breath, you’re in the right place. 

Here are some ways to deal with the root cause of crippling headaches, get ahead of common headache triggers and ultimately practice prevention. Thankfully, they’ve worked for me over the years and I only get two to three headaches a year now, rather than two to three headaches a week. A significant improvement, if you ask me!

Here are nine ways to build your way out of tension headaches:

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1. Drink enough water.

Headaches sometimes simply mean our cells and brains are dehydrated. Jump over to last week's blog, My 5 Favorite Ways to Drink Water, to calculate how many ounces of water you need a day to avoid getting a headache. 

2. Stabilize your blood sugar.

Focus on healthy fats and protein in each meal and mini-snack you eat. Try to avoid simple carbs and sugar rushes which throw your blood sugar into a headache-producing tailspin. 

3. Keep frequent snacks on hand.

Know your trigger point for an empty stomach and know when that might result in a headache. If I go more than 5-6 hours without eating something, I typically feel the onset of a headache. Now, I always keep raw almonds in my bag. They’re boring, but I’ll eat them as an emergency snack, and they work! 

4. Manage Your Stress.

Learn to under-promise and over-deliver. Manage your boss or your client’s expectations by building in extra time to complete your projects. This will make you look like a rockstar whenever you send something over early and it will mitigate stress when unexpected roadblocks and delays inevitably occur. 

5. Exercise frequently. 

Working out several times a week keeps your body feeling in peak shape, increases blood flow to your brain, muscles and cells, decreases stress and flushes your body of toxins via sweat. Avoid too many shoulder exercises (like shoulder shrugs with weights) that can cause instant neck tension and thus, headaches. 

6. Relax a tight torso.

A tight torso is often a sign of stress, sensitivity to overstimulation and tension in the body. Learn to hang on a pull-up bar, love your foam roller, and roll and stretch your way to greater relaxation in your body and neck.

7. Increase your back strength.

We need back strength to support our head (it weighs 10-11 pounds!) and take tension out of our neck and shoulders. You want to use your lower trapezius muscles to stand up straight, not your upper traps. Don’t know what I’m talking about? Google it or go hire a personal trainer for a session to give you the 101 for back strength, posture and avoiding tension headaches. 

8. Practice belly breaths.

Breathing correctly was always really hard for me. Learn how to do the “Buddha Breath” by expanding your tummy every time you breathe in and contracting your belly every time you breath out. This type of deep breathing incites your parasympathetic nervous system, which promotes calm and reduces stress.

9. Massage your neck and shoulders.

Repeat after me: Massages are not indulgent! They're totally worth it as part of your headache-prevention plan. Go get your tight muscles massaged at the nail salon, sit in the steam room, stretch, take hot showers, treat yourself to an Epsom salt bath. Massage out the tension and let the blood flow to your brain to prevent and manage headaches.


>> PSA on NSAIDs

I’ve taken a lot of Advil over the years, and unfortunately it’s really hard on your gut and can even cause stomach ulcers, which is such a bummer. Thankfully I rarely get tension headaches anymore, but I still use NSAIDS for the terrible “hint of a hangover headaches” I get after a couple glasses of wine these days. I wish I didn’t have to pop a pill. If you have better method, cure, or remedy, let me know! It’s definitely something I’m still working on.



5 Favorite Ways to Drink Water

Water ~

Confession time: I think water is the most boring thing to write about, read about and think about. But it’s actually the most important thing we actively do for our bodies each and every day. I write in my book, Self-Care in the City, that I want you to Drink Water Like It's Your Job.

While I get in to the nitty gritty about water in the book, I'm going to keep this one light. After all, it's Friday!

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Here's the thing, I've always been a self-proclaimed "waterholic". I pee about every 45-60 minutes!

I've been eager to share ways I squeeze water in to my day and don't have to think about it. As my health coaching clients could tell you, once you automate a habit, it becomes effortlessly easy over time. 

So! Let's start with a little science, then get in to the fun stuff.  

Drink half your bodyweight in ounces every day.

Throw out the old "eight glasses a day rule," because everybody is different — and use this new rule of thumb. For example, if you weigh 150 pounds, you'll want to drink 150 divided by two, which equals 75 ounces of water at minimum per day. Add in 20 ounces for your sweaty workout, which brings your daily recommended amount of water to at least 95 ounces per day.

Pop Quiz: if you weigh 200 lbs, how much water do you need to drink in a day?

Answer: 100 ounces, at minimum. Plus an additional 20 ounces if you exercise. Which brings you to 120 ounces a day.


Glass Water Bottles - 6 PACK

My amazing Aunt sent Alex and I these water bottles after my visit to her place in Denver last summer (where I chugged so much water to avoid altitude sickness). Since then, we've got in the habit of filling up these bottles and keeping cold, crisp water in the fridge. It truly feels so fancy! The colored cap version six-pack are great for keeping track of multiple family members and avoiding shared germs.



Its just simply beautiful sipping water out of a mason jar. Next time you're at the grocery store, buy some salsa or marinara sauce that comes in a pretty jar, and then clean and repurpose the jar for beverages. (That's what we do!). But if you're eager to get your hands on this mason jar look ASAP, here's your link.

BPA-FREE Wine Glasses

Stop thinking about wine for a moment ;) 

I swear, I use these for water too. In fact, we always keep one of these strong plastic glasses by the bathroom sink. First, they look beautiful and second, having the visual cue reminds me to drink a tall glass of water first thing in the morning. So go grab yourself a 4-pack and keep one by your sink. And use the rest for wine and picnics in the park!


I know, I know, Swell Bottles get all the hype. And they're great! But I like to root for the underdog and I find these Healthy Human water bottles to be an easier shape to lug along in my tote bag or hold in the cupholder in my car. Not only do they keep your water icy cold, but who can beat a classy opaque white look? Great water bottle for at your desk, or at the gym.

Hand Blown Clear Blue Rim Glasses

When I worked in Finance, I'd hit up TJ Maxx about twice a year and treat myself to a new glass for water at my office desk. It was a fun way to remind myself to drink water and not drink out of the sad paper cups at the office. I'd bring my nice glass to meetings and felt confident having a good looking glass sitting on my desk. I had a similar hand blown glass form Mexico, which was my favorite! 

BUCKET LIST ~ Berkey Water Filter System


This Berkey Water filter is the top of the line when it comes to high quality water . . . and you better believe it's on my wish list. I've heard the water tastes even better. We're pretty lucky living in NYC and having good tasting tap water, but if I lived elsewhere, I'd get a Berkey Water filter ASAP. 

Pro Tip Sometimes we think we’re hungry but we’re really just thirsty. 

So you’re telling me that if I drink more water, I’ll eat less food and lose weight? Yup, yes I am. If you’re dehydrated, your body sends you hunger signals as a ploy to to get you to eat food that has water content. So why not just have some water instead and wait 20 minutes? If you’re still hungry, by all means, go eat some food please. 

PS: Want to know why I want you to Have a Crush On Your Water Bottle? Read this archived post for more.

NOTE: I only recommend products I would use myself or that I recommend for clients in my practice or at workshops. Some of these products are affiliate links, meaning, at no additional cost to you, I get a little commission if you click through and make a purchase. 

What I've Been Loving Lately

OK. Truth.

The last thing I want to write about this week is the book. I need a break. And let's be honest, I bet you do too!

So, I thought, hey! I love reading these fun "Loving Lately" posts from other health bloggers, so let's give our minds a collective break and enjoy some mindless scrolling in this week's post. 

Happy ALMOST Memorial Day Weekend Friends!

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Revenge Body

Uh, yes. Over the last three weeks I've binged watched both seasons of Khloe Kardashian's show, Revenge Body. If there were 100 episodes, I'd keep watching. Please tell me there is going to be a Season 3. It's just that good.

I find it's the perfect way to totally turn off my mind, but still be getting in some good fashion, food and fitness #inspo and learning from the top trainers, nutritionists and functional medicine doctors in Los Angeles. 

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I've been hardcore craving "real" Caesar salads, aka the kinds with dairy, full-on dressing and gluten-filled croutons. Not exactly super healthy. So! I've been satisfying that craving by making it healthy-ish and grabbing a Kale Caesar from Chop't about once a week. 

I also picked up Tessemae's Organic Creamy Caesar to recreate a healthier, dairy-free option at home. Delicious.

Finally, my bestie recommended this vegan caesar recipe and I can't wait to give it a whirl.

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Romper Room by Essie. That perfect opaque pink color for spring. You can see it over on my Instagram, here



This Andalaou Naturals face mask is helping my super dry skin adjust to the seasons. It's like getting a mini facial for just $4.95.



I can sometimes be a total homebody, so I love watching hilarious, top-notch comedy from the comfort of my own couch. These three specials had me laughing out loud for hours.

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I only purchase grass-fed, organic, hormone-free meat for our home. So Alex and I finally tried Butcher Box for the first time a few weeks ago and fell in love. They make it SO EASY and you can always have the highest quality animal protein in your freezer. Plus, the insulated black bag is super cute. 

Friends! If you sign up for Butcher Box using my link, you'll get 2lbs Wild Alaskan Sockeye Salmon as a thank-you. And I will too! Mmmm.



Oh I'd missed you. After teaching this class format as an instructor for two years, I took a one year break to focus on writing my book. Now that I'm a member at Equinox again, I have been taking the class again hardcore as a PARTICIPANT and it feels so good to run-run-run it out.

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.... shamEless plug ... my book

Ya know, I had to. Amazon link. 

What do you want to hear about next week? 

5 Ways I Love to Drink Water? Or 9 Ways to Prevent Tension Headaches? You let me know. Drop me email at to put in your 2 cents. XO.

Take a Fake Sick Day — Book Excerpt

Yes, I want you to be a rebel and take a fake sick day.

Here’s why: I believe deeply in preventative wellness. If you’re feeling run down, absolutely fatigued, stressed out and only getting through the work day thanks to chocolate, sugar and four cups of coffee . . . you need a day off.

Otherwise, you WILL get sick and that will knock you and your productivity out for longer than just one day.

Sure, vacation days are great, but they’re precious, and if you’re like me, you carefully dole them out for strategic three-day weekend trips and a couple longer vacations each year.

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I never thought it was fair that I took such good care of myself that I only had to take two real sick days during my last six years working in finance. Usually, I’d come into the office and tough it out, even if I was exhausted.

Our human resources portal allocated eight to nine sick days to each person, but of course, you were only supposed to take them if you were genuinely sick. I always thought, why do sick people get sick days? What about the people who are adamant about trying to stay healthy in the first place?


My last year, I thought of a plan: I’d take a fake sick day. For the record — and for my former bosses & HR Department that may be reading this! — I only did this twice, but it was 100% worth it both times.

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Here’s how you do it: 


1.  Pick the day in advance: Make sure you don’t have to reschedule important meetings or hit uber important deadlines. 

2.  Fake a migraine or a head cold or touch of the flu and send an email around 8 a.m. saying you won’t be able to make it in to work.

3.  Don’t tell anyone. Revel in playing hooky for the day and keeping it your little secret. 

4.  Go back to sleep if you need it. Hang out in your pajamas. Putter around your apartment, hit up the gym for that 11 a.m. yoga class you never get to go to, take a nap or get groceries delivered at 2 p.m. 

5.  Write in your journal or watch an inspiring documentary.

6.  Go get a massage around the corner at that local place.

7.  Order healthy-ish takeout and watch a movie. 

8.  Go to bed early-ish and get ready to wake up recharged and ready to rock.

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No one is going to really get in touch with you all day! All your friends think you’re at work. Your colleagues will ease up on their demands and you’ll be able to handle everything tomorrow anyways. It’s absolutely freaking glorious.

Remember, this is all about preventative health and true, deep self-care. Our bodies come crashing down when we’ve overextended ourselves and are exhausted. As a result, we get sick and put ourselves out of the game for days on end — feeling like crap and sniffling through every business meeting.

The key to self-care is learning to listen to cues from your body about when you need to slow down. When you need deep, authentic rest, and a day of unstructured time at home — to give you the energy to power through another five weeks until your next vacation.

Otherwise you may get burnt out, you may get sick, you may put yourself at risk for long-term chronic lifestyle disease. During your Fake Sick Day, your company will go on without you. Yes, it might mean 20 percent more work on the day you get back, but you’ll benefit from the renewed energy and positive mindset to get through your tasks.

Also, please don’t drink the night before. I highly advise you not to spend the day recovering from a hangover. You’ll only get the true benefits of a Fake Sick Day if you make it about preventative wellness and restoring your energy to charge ahead with greater productivity.



You’re a good employee. You’ve earned the brownie points. You’ve put in the time and sneaking in two sick days a year is not going to take that away from you.  

Feel free to send me an email at and tell me about your Fake Sick Day. I promise, I won’t tell a soul!