3 Tips to a Healthier Summer

I love the fact that school's out, but summer can be challenging in keeping needed structure when it comes to our health.  Here's 3 tips to help you stay healthy and happy as you enjoy the sunshine, freedom from carpools and being outdoors.  

Keep a regular sleep routine as much as possible.  If sleep is out of wack, expect your body and life to be out of wack!  Do what you can to get your rest by having a summer bedtime schedule.  Our kids need this too!  Perhaps the weekdays can be set at a reasonable bedtime rather than treating every day as if there's no curfew.  Aim for a minimum of 7 hours of sleep so your hormones can balance, your body can repair and burn fat to help you feel and look your best.  A great day begins with a great night's sleep!  In The BodyJoy Plan I list 5 major things that can negatively affect sleep.

  • Caffeine after 2pm
  • Sugar
  • Alcohol
  • Brain stimulation from electronics or any stress
  • Eating too much food in the evening

Workout at least 4 days a week.  Get outside and be active with you friends and family.  Use your BodyGym when you travel.  I take mine everywhere I go!  It's the best for having a strength training option.  I've mentioned before how I think strength training is THE most important form of exercise!  You NEED it to shrink inches and fat.  To order your own BodyGym or to see some exercise ideas go to their website .  Be sure to follow them on Instagram @thebodygym too.

Make meals simple and easy.  A few tips I shared earlier this year can be found in this post!  Eating healthy doesn't need to be time consuming and high maintenance.  Eggs, vegetables and fruits can be simple and filling.  They're even portable to take to the pool, work or in the car running errands.  

Focusing on a few manageable actions will improve your health, decrease your inches and give you greater BodyJoy!

Giveaway Time...

For a chance to win a FREE BodyGym and FREE The BodyJoy Plan book, share this post on your Facebook  or Instagram today!  Tag your friends to sign up for my FREE recipes on and I'll announce the winner this weekend!  More tags give you more entries!  I did restock more copies of The BodyJoy Plan for those of you wanting a helpful but light summer read!  They're in the Proshop at the LifeCentre Athletic Club.

La Costa Resort Update...

Rooms are already being booked and flights are being reserved so I wanted you to know a few more details...

You reserve your room directly with the hotel.  

LaCoasta's PHONE # is: (760) 438-9111. Just say you're with the BodyJoy Wellness Retreat and they'll book the discounted room rate for you.  Email me at once you've booked your room and let me know,  I'll add you to the retreat communications so you get the latest updates and information.

When it gets closer to the retreat I'll invoice you for the retreat fee since I don't have to pay for meals and spaces until then. The schedule is outlined and is available if you'd like to see it! My last BLOG post has all the retreat details incase you missed it!

We'll be starting around 6pm Thursday evening and having activities through Saturday night.  Check-out is around 11am Sunday but feel free to extend your check out or stay as long as you'd like using the amenities until your flight!

I'm so looking forward to this get away and would love if you get to come too!  People are coming as couples, mom & daughter groups and neighbors. Participants have mentioned they're finding great deals on SouthWest and Alaska Air into San Diego for this particular weekend!  


Top 3 Tips as I Celebrate 43!

I’m not a big birthday lover, but I sure appreciate the wisdom and knowledge I’ve learned with getting older.  Thinking back over the past year, I have 3 Top Tips that help us thrive and live true BodyJoy.  Why 3?  Because I’m now 43 which is “old” according to my teenagers but “still just a baby” according to my parents and 85 year old client.  It’s all relative, right?!?! I’ll be sending these tips out over then next few days so here’s #1…

You're never stuck where you're at; your body can always improve!  Your body can change at any given moment.  This is such a blessing!  I started my birthday last year being diagnosed with MRSA.  That bacteria and the protocol for eradicating it truly broke me more than any other health condition I’ve endured. 

I remember moments of wanting to give up and literally die during those harsh antibiotics and the daily visits to my Dr. to keep me from being hospitalized.   I never knew that side effects from antibiotics could be worse than the bacteria it was killing---but with MRSA they are.  I remember thinking I looked and felt the way my mom did when she was going through radiation or chemo—the only difference was I still had my hair. 

I had to physically start over with walking---just into another room---because I was so weak after 2 months of bed rest.  This experience gave me the opportunity to remember we should never underestimate the importance of starting small when it comes to improving your body and health.  The simple things like a walk, stretching and doing only 5 minutes of movement at a time made a huge difference in getting me back to just participating in life.  With consistency, I was able to build back up so I could return to my physically demanding job of personal training. 

MRSA might not be relatable, being frustrated with health and/or the body due to pain, sickness or conditions has affected us all at one point or another.  Regardless of your condition or how you feel now, there is always something you can do to feel better.  Starting small and easy is important vs. getting impatient and over doing movement or giving up completely because you feel like complete junk. 

I’m here to tell you that EVERY situation can be improved when it comes to your body or health. You’ll find the answers in the simple, basic things like standing, walking and stretching.  Anyone can do at least one of those things daily.  1 or 5 minutes will make a difference and common sense plays a key roll in progress. This is such a great thing because you don't need to be extreme or spend tons of time or money on looking for answers.  

Vegetables are necessary to nourish your body and can be eaten in 2 seconds because you don’t even need to cook most of them.  Water is essential for you to be your best--it's free and you have access to it anywhere you go.   Simple basics should be your first priority regardless of where you're at in health.

One year later, I can honestly say this is the healthiest I’ve been in my entire life.  My kids and T.J. roll their eyes at me because almost daily I comment that, "I’m so happy to be pain free" or "I’m so happy to be moving how I WANT to now" and that my life isn’t consumed with healing the way I’ve had to spend my time in past due to dis-ease. 

Sometimes our biggest challenges can bring bigger blessings once we put in the attention, time and honor what we need in that moment.  Consistency and mastering the basics are key to any success in life—especially when it comes to your health. 

Regardless if you’re health is thriving or if you’re in the worst situation you’ve experienced, know that by making small efforts daily you will improve.  Keep things simple and basic because it’s easy to get overwhelmed and impatient!  

Are you doing the basics?  Are you drinking at least 64oz of water each day?  Are you making sleep a priority?  Can you eat more vegetables?  Can you opt for baked or grilled vs. fried food?  You might now think these things are a big deal, but you'll realize by doing them they impact how you look and feel more than you expected.  

Know that YOU know your body better than any one.   Come up with 3 small things you can do for your body starting now.   You’ll be closer to creating a new experience and body!  Remember that only 1 minute of movement and 1 simple vegetable can make a difference! Your success is found in the basics!

Join my May BodyJoy Slim Down Challenge beginning Monday, May 1!

Register online at to join my 4 week May BodyJoy Slim Down Challenge.  I have less than 10 spots available and I'd love for you to be one of them before it closes this Thursday, April 27!  You'll eat real food, you won't diet & you customize my successful strategies so you keep your results long-term!

The official announcement from my last challenge with the winning results...

"Congratulations Kirin Kreb for being the March BodyJoy Slim Down Challenge Champion dropping an impressive 16" and 16.5lbs in 4 weeks!  Jennifer Tuttle Alle was in second place dropping 11" and 10 lbs. and Marie Mendenhal was third dropping 9.75" and 5 lbs.  You ladies have a free spot in the May BodyJoy Slim Down Challenge and Kirin will receive the Amazon gift card prize.    May registration is live on my website and spots are limited to 80.  The past 3 months have sold out so register soon!"