Posts by Andrea Barnes

Sleep is the New Kale

Today’s society pushes increased productivity and asks you to squeeze out every single ounce of energy, but sleep is essential. However, studies show that over the past twenty years we are actually getting fewer hours of sleep each night. We are trying to thrive through this sleep deprivation, and on top of the coronavirus pandemic,…

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To Fast or Not to Fast: That is the Question

While some research suggests that alternating regular meals with extended periods of fasting may have some health benefits and contribute to weight loss, long-term studies are limited. If you’ve thought about starting a fast, ask yourself this question:“How long can I maintain this eating behavior?” Nancy Clark, MS, RD, said “You should not start a…

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3 Keys to Nutrition & Wellness: A Guide for Sustainable Change

At Empower Nutrition & Wellness, our goal is to help you find your road to a well-nourished life and live without limitation. To achieve that state, we believe in three main components:  self-awareness, self-confidence, and self-care. Building Self-AwarenessThere are many definitions, but I think the former author Debbie Ford said it best: “The ability to…

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The Power of Self-Affirmation

How often do you talk to yourself? Our unconscious mind is heavily impacted by what we say to ourselves and is often an underutilized resource for changing the dynamic of our behavior. Continuous negative self-talk can contribute to self-sabotage and a fixed mindset, but self-affirmation can be a powerful tool for moving yourself forward. Building…

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Making the Most of Pantry Staples

The clock strikes noon and the grumbling begins. Your belly has been whining for over two hours because you skipped breakfast, and… DANG! …You didn’t pack a lunch. Now what? Generally, the next thought is, “who can deliver food the fastest?” or “where’s the nearest drive-thru?” Have you heard, “A Sunday well spent brings a…

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Survive or Thrive

Anyone who knows me knows I love music. I love how the notes just go together to form a melody. I love how chords combine to make beautiful harmony, and I love how the beating drums vibrate my soul. But what I love about some songs is how the lyrics stimulate deep thoughts. They evoke…

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The Path to a Healthy Lifestyle — Part Two

Last week Coach Dave taught me how to find my rhythm on the mat. While it appeared that I was just flailing my arms and legs, that flow of continuous “weapons” is known in Krav Maga as “Retzev.” One must control and conquer the kinetic energy in the self-offensive motions. This concept of finding rhythm,…

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The Path to a Healthy Lifestyle — Part One

Part of living a healthy lifestyle is learning to love and believe in yourself. We’ve all had some kind of physical or emotional trauma that plagues our past (in some cases both), but using those negative moments to fuel our motivation to build our strength and embark on a positive outlook on our lives will…

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