My Blog

Resources, Videos, & Tutorials

FAQ: What Does One Serving Actually Look Like? How Do I Know The Right Portion Size?

by Stephana | Nov 25, 2022 | Healthy Habits, Nutrition

Portion Size is one of the frequently asked questions I get or variations of this question. I thought I’d simplify this topic and make it super easy for you to see what one serving size actually looks like. You’ll use your own hand as a gauge for your portion size. I...

Fried Foods Causes Oxidative Stress and is Linked to Alzheimer’s

by Stephana | Nov 19, 2022 | Uncategorized

I'm at a 3 day conference for cranial sacral certification with about 150 other people. I was out with a group of "health minded" folks and was amazed at all the fried foods that were ordered and devoured, "but it's seafood, that's healthy right?" Folks, this is one...

Easy Middle Eastern Appetizer Muhammara Dip

by Stephana | Nov 1, 2022 | Healthy Habits

Have you ever had Muhammara dip (aka red pepper & walnut dip)? It’s a middle-eastern appetizer that’s sweet, spicy, and satisfying. Try serving this simplified version at your holiday parties with veggie sticks for a light and healthy option. Its red color makes...

Building Leadership Skills and Healthy Habits Needs To Begin Early

by Stephana | Oct 28, 2022 | Healthy Habits, Leadership, Personal Development

For the past 8 weeks I was the lead facilitator for a Youth Leadership program for a half dozen teens from 13 - 17 years old that was sponsored by my Toastmasters home club. I'm a big fan of Toastmasters. Say what you will on the "hokey clubs", my fellow Clark County...

Do This Trick To Fix Your Posture in 30 Seconds

by Stephana | Jul 11, 2022 | Fitness

Carrying around a 10-15 pound ball on top of your body if it's in alignment is one thing, but even a few degrees off and that weight becomes multiplied by the forward bend position. No wonder we have so much neck and shoulder pain from executives trying to perform at...

SNACKS! Healthy, Easy and Quick Snack Ideas To Help Curb The Mid-day Hunger

by Stephana | Jan 17, 2022 | Healthy Habits, Nutrition, Recipes

Welcome back to another Monday Morning Mentoring. Today I want to talk about one of my FAVORITE things. I have a feeling it might be one of your favorites, too. It’s SNACKS. I mean, who doesn’t love snacks, right? A lot of people switch up their eating habits over the...

Are You Making Enough Deposits in this Account?

by Stephana | Jan 14, 2022 | Healthy Habits

Let's take a deep dive into a BILLION-dollar topic. No, that is not a typo! It’s all about staying healthy as you age. This year, across the world, people will spend $62 billion on anti-aging efforts. That’s one of those numbers that is so big, it’s hard to imagine,...

Here’s the REAL Reason 92% of People Fail at Achieving Their Goals

by Stephana | Jan 11, 2022 | Fitness, Healthy Habits, Personal Development

Want to know the REAL reason 92% of people fail? (Including me, until I figured this one thing out.) Well, it wasn’t that long ago that I set some big goals for myself. I wanted to complete a Spartan before my 50th birthday. So I followed the online app, created...

5 Reasons You’re Not Getting Results

by Stephana | Jan 10, 2022 | Fitness, Healthy Habits

Are you ready to ramp up your results? I hope so because today I’m focusing on the TOP ACTIONS you can take to 10x your results … … even (especially!) if you’re stuck in a plateau. Basically, a plateau is when your results stall out and you stop seeing the progress...

What’s the Best Way to Stay on Track With My Fitness Plan and Healthy Lifestyle?

by Stephana | Jan 9, 2022 | Healthy Habits

I get this question a lot... ❓What’s the best way to stay on track with my fitness plan and healthy lifestyle? I have a multi-part answer to this question, to help you set yourself up for SUCCESS! Let’s dive right in: Make sure the changes you’re making have REAL...