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Health & Wellness

  • Health & Wellness, Lifestyle

    75 Hard

    75 Hard, Andy Frisella, Lyman Winn, Power Couple, Fitness Couple

    I have invested thousands of dollars looking for “the secret”, you know that one thing that all the successful people are doing that is going to fast track your success. I was under the impression there must be some extra special technique that you could buy in a program and THEN you would have everything you needed to find success. Ironically, the first program that I followed that didn’t cost money, was the one that taught me everything I needed to know about creating success. It’s simple really, show up and do the work.

    75 Hard Journey - weekly Sunday Sprints

    75 Hard Journey – weekly Sunday Sprints

    While the concept is simple, the lesson was hard to learn, 75 hard to be exact. I kept looking for the shortcut, the easy path, and I thought if I bought enough programs, that “easy path” would magically appear. It does not exist. Read that again. The easy path does not exist, the past 75 days has taught me that.

    It’s nearly impossible to explain what you experience going through the 75 hard challenge by Andy Frisella. If you are unfamiliar with what the 75 hard challenge is, I highly recommend listening to the podcast he did on it, where he explains in depth the concept of this challenge. There’s a follow-up podcast for after you complete 75 hard, I highly recommend listening to both. He explains it far better than I can, and it’s incredibly important to understand why it’s designed the way it is, especially if you decide it’s something you want to do. It’s also important to understand it’s not a fitness challenge, even though a physical transformation is a part of it, that’s not the point. 75 hard is a mental toughness challenge, and it radically changed my life. And yes, as I said above, it doesn’t cost anything, but it certainly isn’t free.

    I had to sacrifice my old self to go through the program.
    It was the best decision I ever made.

    Here’s a simple run down of how it works, for 75 Days straight you must follow these rules:

    1. Workout 2x a day for at least 45 minutes each (One of the workouts has to be outside…no matter what)
    2. Follow a diet with zero cheat meals for 75 days straight, no alcohol
    3. Read 10 pages of a non-fiction entrepreneurship / personal development book per day, audio books don’t count
    4. Drink a gallon of water per day
    5. Take a progress photo every day
    -No exceptions. If you change it at all, you’re not doing 75 hard.
    -If you mess up or miss anything, you have to start over at Day 1

    75 Hard Transformation

    75 Hard Transformation

    I started 75 hard on March 11, 2019 and I failed on Day 50 in May, setting me back to Day 1. That’s probably one of the hardest parts of this challenge is holding yourself accountable, no one knows if you actually do any of this. You can lie to yourself the whole way through the 75 days and pretend you did it, it’s easy to do that. What makes it so hard is you actually show up and do the work and also be able to admit when you fail.

    75 Hard Journey - Ran my first half marathon, Salt Lake City Marathon, Utah

    75 Hard Journey – Ran my first half marathon

    When I first saw Andy launch this program in March, I had a really hard time understanding how these 5 tasks could radically change my life in 75 days. But I was up for the challenge, I thought I was tough stuff and said let’s go. HA! You think it’s all fun and games from the outside looking in, till you get in and you realize this isn’t a game, this isn’t a “cute” internet challenge, this isn’t some trendy bandwagon thing, this isn’t so you can show everyone else how tough you are, this is a full on battle with yourself. You VS. You for 75 days.

    If you do this correctly, the person you show up as on Day 1 will no longer exist on Day 75. This challenge will break you down and build you back up into the baddest version of yourself in a short, yet incredibly long 75 days. However, the break down part is the hardest thing I’ve ever done in my life. I can tell you one thing for sure, this challenge was appropriately named, because it sure as heck isn’t easy.

    It’s 75 days of battling your own worst enemy, yourself.
    It’s 75 days of facing every excuse you’ve ever made in your life.
    It’s 75 days of realizing all the the lies you’ve told yourself.
    It’s 75 days of uncovering what you’re capable of.

    75 hard changed me as a person, I don’t act, operate or even think the same. It’s been interesting to observe how much I’ve changed in 5 months since I had to do a big reset on Day 50 back in May. As hard as it was to start over and do 75 hard for this long, looking back, I am incredibly thankful the reset happened. A couple weeks after restarting 75 hard I entered one of the toughest emotional periods I’ve had in a really long time. June 2019 rocked my world on a personal level and 75 hard was the only thing that saved me from myself. I didn’t understand how powerful this program was until my darkest demons came out to play.

    75 Hard Journey - Embracing the elements, running in a white out blizzard at 6AM

    75 Hard Journey – Embracing the elements, running in a white out blizzard at 6AM

    These habits I created from doing 75 hard carried me through the incredibly tough days when I was feeling weak. I felt paralyzed by events in my personal life for a few weeks and this program was the only reason I got out of bed some days. I have gone through many seasons of severe depression and extremely hard life events, those periods of life usually throw me down a dark rabbit hole and off track for MONTHS. I’ve never seen myself overcome a paralyzing season of depression this quickly before, I can 100% attest that sticking with 75 hard through that storm is what helped me conquer it with a clear mind and not let it throw me off course. Every day in June I woke up so incredibly thankful for this program and these habits to help me keep my head above water and not fall down the dark rabbit hole I’ve been down so many times before.

    Which brings me to a few of the biggest lessons I learned through this journey:

    Lesson #1: Create good habits. They will be there to help carry you through the tough times. The opposite is also true, your bad habits will drag you down a rabbit hole when life happens and things get hard. Life will always happen, tragic, unexpected events will randomly hit you like a ton of bricks throughout your life, so you better figure out how to get yourself through the tough times without sending yourself into a downward spiral.

    Lesson #2: Keep promises to yourself, it’s important. Show up and do what you said you were going to do when you said you were going to do it, no excuses. No matter the condition, no matter how you feel, show up and put in the work. I used to be the queen at altering the plan to make it more convenient for me when conditions and circumstances changed. How is it I am the first person to show up for everyone else, yet constantly failed to show up for myself? Not anymore. I deserve the best, especially from myself.

    Lesson #3: Be consciously aware and intentional about finishing the job 110%, whatever it may be. Do the extra rep, go the extra mile, push forward for one more minute. Intention is everything in this challenge, you have to intentionally show up and challenge yourself the whole way through. I noticed as I became aware of being intentional throughout this challenge, I started to become more intentional in every area of my life.

    Lesson #4: If you’re looking for an excuse, any will do.

    Lesson #5: You are grossly underestimating what you are capable of, I guarantee it. I know I have been selling myself short for far too long. The limitations I have put on myself for so many years were absolutely shocking, 75 hard showed me EXACTLY how I’ve been slowing myself down. Completing 75 hard doesn’t only make you feel unstoppable, it makes you realize you are unstoppable if you actually apply yourself.

    All I can keep thinking in attempts to sum up 75 hard is it all boils down to overcoming yourself, overcoming the lies you constantly feed yourself, the excuses, the reasoning, the stories, we tell ourselves so much BS on a daily basis and we usually buy into it without a second thought. I don’t tolerate my own excuses anymore, or anyone’s excuses for that matter. It’s sad we all make so many excuses for ourselves because the reality is every single one of us is made for so much more. I promise there is so much untapped potential hiding under all those excuses. You will be absolutely amazed what you find hidden inside yourself if you have the courage to dig deep and uncover what’s underneath.

    75 Hard - I've NEVER had abs like this..ever.

    75 Hard – I’ve NEVER had abs like this..ever.

    This is a mental toughness challenge, as I said before, you will emerge an entirely different person at the end of it. But it’s also impossible for it to not spill into every other area of you life in the process.

    Since I started my 75 hard journey on March 11, 2019 through my completion of the 75 hard program on August 8, 2019 here’s just a few highlights that I loved about the journey and some pretty incredible things that happened along the way.

    • I ran my first half marathon
    • I ran over 150 miles, clocking over 313 miles so far this year. (This actually inspired me to set a massive goal of running over 500 miles by the end of 2019!)
    • I ran in every weather element, rain, hail, extreme heat and a white out blizzard
    • Read 6 books (almost done with #7), not to mention the countless audio books and podcasts I listened to along the way. I’ve definitely consumed more educational/personal development content in the past 5 months than ever before.
    • Earned my biggest check with my company to date
    • Quadrupled my income
    • Featured in my company newsletter
    • Launched my first online course
    • Broke my fastest 5k time
    • Finally found my 6 pack I’ve been looking for for 6 years
    • I’m hands down in the best physical shape I’ve ever been in
    • Discovered I have a gluten intolerance, learned how to cut gluten out of my diet
    • I’ve spent more time outside in the past 5 months than I probably have my entire adult life
    • I’ve watched the seasons change from winter, to spring, to summer and it was the most remarkable thing I’ve ever seen
    • Started hiking for the first time in my life…then the hikes naturally turned into trail runs
    • My marriage is thriving, our conversations, communication and every aspect of our relationship is better from doing 75 hard together
    75 Hard Journey - Weekly hikes/trail runs with my husband

    75 Hard Journey – Weekly hikes/trail runs with my husband

    There’s so many emotions that have come up as I finish 75 hard and get ready to start phase 1 (oh yes, there’s more.)
    Mostly extreme gratitude and pride. I am extremely thankful to Andy Frisella for creating this program, even more thankful he made it free so ANYONE can have the opportunity to experience the life transformation that happens if you complete it.

    75 Hard Journey

    75 Hard Journey – Embracing the elements, running in the heat

    I am extremely proud of myself for sticking it out, seeing it through, and completing 75 hard, because lord knows it was not easy. I am thankful I didn’t quit when I had to reset on day 50, I’m thankful I didn’t quit all the times it was incredibly hard, because I would have never met the woman that showed up on the other side of 75 days.
    I love her, I am proud of her, and I know without a shadow of a doubt she is unstoppable.
    I am her.
    I am proud.

    75 Hard Journey, the finish line!

    75 Hard Journey, the finish line!

    You want to know the secret? Every single one of us already has the “secret sauce” to be successful. If you’re like I was, going to every conference, buying every course, hoping that someone out there is going to give you some secret hack that they are using to jump start you to where you want to go. Thinking if you just buy “x” or sign up for the next “z” you will FINALLY have what you need…here’s the secret, you can’t buy it. You can’t buy it, because you already have it. It’s tucked down beneath all those excuses and lies you tell yourself every single day. It’s up to you to dig it up, it’s up to you to overcome yourself, face your excuses one by one and decide if you are stronger than every excuse you make. You have so much untapped potential hiding underneath all those silly little excuses, once you start to overcome them, you realize just how ridiculous they actually are.

    75 Hard Journey - Weekly hikes/trail runs with my husband

    75 Hard Journey – Weekly hikes/trail runs with my husband

    The secret is simple;
    You have to show up and do the work, every single day.
    Even if you don’t want to, even if the conditions suck.
    Show up and give 110% anyway.
    Take care of your body and your mind.
    Move your body.
    Feed your mind.
    Hydrate your body.
    Fuel your body with good food.
    Capture the progress.

    Do that for 75 days straight and you’ll understand what I mean.
    This is truly one of those things that you can’t fully understand until you experience it for yourself.
    It’s not easy, but it’s 100% worth it.

    75 Hard Journey - Embracing the elements, running in a hail storm

    75 Hard Journey – Embracing the elements, running in a hail storm

    I love that Taylor and I completed 75 hard 3 days before our one year wedding anniversary. I can’t think of a better way to celebrate our first year of marriage than by completing this challenge together. To me, finishing 75 hard encompasses all of the growth and change we’ve experienced since getting married. We are showing up to conquer another journey around the sun together stronger than ever before.

    75 Hard Journey - 4th of July hike, we loved staying sober and getting active over the holiday weekend

    75 Hard Journey – 4th of July hike, we loved staying sober and getting active over the holiday weekend

    One of my favorite things about coming to the end of 75 hard is it actually helped us complete an old goal. Back in 2015 we set a goal to be sober for 30 days and if we did that, we would do a fitness photoshoot together to celebrate. Well, we never accomplished that goal, I remember how impossible being sober for 30 days seemed in 2015. 4 years later, we were finally able to cross off that goal and do a fitness photoshoot together to celebrate being sober for well over 30 days, completing 75 hard and celebrating one year of marriage. It makes me so proud to look back and see how much we’ve grown and evolved over the years. I love who we have become together and as individuals.

    75 Hard - Photo by Lyman Winn

    75 Hard – Photo by Lyman Winn

    75 Hard Transformation

    75 Hard Transformation

    75 Hard - Ran over 300 miles by August 2019, going for 500 by the end of the year!

    75 Hard – Ran over 300 miles by August 2019, going for 500 by the end of the year!


    75 Hard - Books I read

    75 Hard – Books I read

  • Food, Health & Wellness

    My Best Juicing Tips & Recipes

    When I first started juicing back in 2014, I didn’t have “recipes” I followed…I just started throwing stuff in a juicer following a few simple rules. Over time, throwing some stuff together eventually resulted in a few of my favorite juice combos!

    Whether you want to follow a recipe or just wing it like me, here are some tips you definitely want to follow when you juice:

    • Always make your juice from primarily vegetables, a 90/10 ratio is a good rule of thumb
    • Always use lots of green leafy vegetables in your juice. A few of my favorites are kale, spinach, and green collards
    • Regardless of what you decide to put in your juice, throw in a lemon and a green apple and you will end up with a decent flavor
    • Make sure to rotate the vegetables you juice to get a variety of nutrients
    • Peel citrus fruits before putting them in a juicer
    • Avoid fruits like berries and bananas
    • Less is more with the quantity of vegetables and fruits you use, try to stick to 4-5 ingredients!

    Over the years I’ve created some good juice combos and some…um, not so good combos. I’ve enjoyed experimenting on my juicing journey to see what I can come up with. Play around with it, and I’m sure you will find some combos you like too! While some juice combos definitely taste better than others, keep in mind the purpose of juicing isn’t necessarily for flavor, but for HEALTH!

    To help get you started, here are a few recipes to try! (And yes, I made up the names as I went.)

      Green Machine

    • 1 bunch spinach
    • 2 bunches of kale
    • 8 stalks of celery
    • 2 green apples
    • 3 lemons

      Everybody Loves Ginger

    • 2 bunches of green collards
    • 1 bunch of spinach
    • 2 green apples
    • 3 cucumbers
    • Approx 1-2″ fresh ginger root
    • 1 lemon

      I’m All About My Beets

    • 2 bunches of kale
    • 2 beets
    • 7 carrots
    • 2 oranges
    • 1 green apple


    Juices with beets are definitely my least favorite (this is where I remind myself it’s for health not for flavor), but since beets have such great health benefits I always cycle them through my juicing. I also don’t eat beets, ever, so juicing them is the only way my body gets to benefit from their powerhouse of nutrients.

    Each recipe made two 32oz. jars of juice. You will likely want to half each recipe, that will give you a cup of fresh green juice to start your day for a couple of mornings as long as you store it correctly! Keep in mind fresh pressed juice only stays good for up to 24-72 hours after juicing, don’t make more than you can get through. The juice will always taste the best and have the greatest nutritional value within the first 2 hours of making it. When I can, I like to make my juice first thing in the morning so I can drink it FRESH! I promise it doesn’t take that long, from start to clean up it takes me about 20 minutes.

    Additional Juicing Tips:

    • Drink your juice first thing in the morning on an empty stomach to get the most benefits, wait 20 minutes before eating.
    • Buy organic produce to juice!
    • ALWAYS clean your juicer immediately after use, I promise it makes clean up 10x easier. If the pulp hardens in the screen, it’s game over as far as clean up goes.
    • Clean the screen thoroughly, don’t leave anything stuck in there.
    • Yes, your juicer can affect the shelf life of your juice!
    • I’ve switched over to a slow juicer (also known as a cold press juicer) since it produces very little to no heat during the juicing process which ultimately means no oxidation takes place and will extend the storage life of the juice (up to 72 hours if stored correctly.) Why does it matter if oxidation is happening while juicing? Oxidation affects the freshness of your juice and may eliminate some of the nutritional value so that, even over a short period of time, there may be none left at all.
    • We just bought this Breville slow juicer! Both juicers I’ve had have been Breville, can’t say enough good about that brand, great quality! The first one I had lasted well over 5 years!
    • Store your juice in glass, not plastic, plastic will speed up the oxidation process. I recommend buying a case of 32oz. mason jars, they seal tightly which helps with preventing oxidation while storing.
    • Fill your glass container as full as possible, leaving little to no room for air
    • I always try to use vegetables I don’t enjoy eating or have a hard time fitting into my die. There’s lots of amazing vegetables that I don’t eat on a daily basis, so I get their nutrients by juicing them. Example: Beets, dandelion greens, butternut squash, collard greens are vegetables I don’t eat frequently (or ever) in my diet, but I rotate them in my juice often.

    Remember, just because you’re juicing and getting all these amazing nutrients from vegetables first thing in the morning, don’t forget to eat plenty of veggies throughout the day! The benefits of eating vegetables in your diet is equally as important as the benefits you get from juicing them.
    Juiced vegetables are beneficial mainly because you’re consuming raw food products. When you bake, boil, pickle or stew, you can lose antioxidants and other nutrients. However, juicing vegetables means that the skin, and consequently the fibrous part of these foods, is lost in the juicing process. Fiber is important for the function of your digestive system and helps regulate your blood sugar. When you eat raw vegetables, you get the beneficial fiber and all the other health-promoting nutrients.

    Moral of the story, MORE VEGGIES ALL AROUND!

    If you want to know what got me started on my juicing journey, I recommend watching Hungry for Change on Netflix. I distinctly remember watching that in 2014 and immediately diving into the juicing world. Starting my day with fresh pressed juice has become one of my favorite parts of my morning routine.

    Last but not least, HAVE FUN!

  • Health & Wellness

    Feeling Sick? Try This Natural Antibiotic!

    Garlic Saves Lives SICK CURE NATURAL ANTIBIOTIC REMEDIES REMEDY HOME ILL SICKNESS HEAL HEALTH LIFE HACKS TRICKS ORGANIC RAW

    GARLIC SAVES LIVES!

    But really though, did you know raw garlic is a natural antibiotic? And is more powerful than 2 of the most popular over the counter prescriptions?

    I’ve always been a fan of drinking garlic any time I’m feeling sick instead of going straight for the medicine. Whenever I can opt out of taking prescriptions or medicine I absolutely will!

    Chop up 1 clove of garlic, then let the chopped up garlic sit for about 15 minutes on a small plate or cutting board. Letting it stand for a few minutes exposed to the air powers up the anti-microbial properties in the garlic. Then, scoop up the chopped up garlic, put it in a glass of water and drink it down! Putting the tiny chunks of garlic in some water helps you swallow them just like a pill.

    I do this twice a day when I feel any sort of sickness coming on, once in the morning and once at night. The next time you are feeling sick or have an infection, I high recommend chopping up a clove or two of raw garlic and stirring it into some water before running to get a prescription!

    (Don’t freak out because I promise you can’t even taste it.)

    BONUS TIP:

    Apple cider vinegar has antibiotic properties as well! After I chop up my clove of garlic I will take a shot (Approx. 1 tablespoon) of apple cider vinegar and chase it with some juice.