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Increase Energy

“Learn from the Pros: Enhance Your Athletic Performance by Going Gluten & Wheat-Free!”

guyOn BikeCarbing up” is a huge part of many competitive athletes’ training rituals. A day or two before a race, athletes begin to fill themselves with high-energy, endurance extending carbohydrates so that they increase their glycogen storage for the big event. It’s become such a well-established practice that marathons, triathlons and cycling events all over the world host pre-race pasta dinners for their athletes.

But what about all that gluten? Isn’t it an energy sabotager?

The problem with carb-loading by eating pasta and bread is that they’re both filled with gluten. As you know, gluten is responsible for lethargy, spikes in insulin, depression, headaches and — perhaps most problematic for athletes – poor digestion. Most human bodies don’t have the enzyme necessary for breaking down gluten (the protein found in wheat and other gluten grains); the pieces left over ferment, which can lead to gassiness, bloating, and poor absorption of other nutrients. The extended digestive period also drains a lot of energy that could be put to better use.

So, how does an athlete get the power boost they need without adding wheat and gluten to their diet? Follow the lead of Tour de France cyclist Christian Vande Velde and his fellow Garmin-Transitions pro-cycling team members: carb-load gluten & wheat-free!

Initially shocked by their team physiologist’s suggestion to go wheat-free, the Garmin-Transitions cyclists soon learned that not only was it possible to carb up without eating wheat and gluten, it actually improved their athletic performance. After Vande Velde found success with going gluten-free, his teammate Tom Danielson gave it a shot and found similarly positive results. “My performance really improved a lot – there was definitely a correlation. I think that my digestion is better, and because of that my sleep is better and my recovery is better.”

Substitutes like quinoa, rice, and corn provide the carbs necessary for maintaining glucose and glycogen levels athletes need for high performance, endurance and recovery without adding in gluten. And it’s not just athletes who benefit from gluten-free diets. A huge percentage of Americans suffer from some degree of gluten intolerance, leading to a whole slew of biological issues including (but not limited to): Chronic Fatigue Syndrome, mouth ulcers, anemia, osteoporosis, diarrhea, constipation, abdominal bloating, depression, acne and other skin problems, asthma and irritability. Even people who don’t have a gluten allergy report feeling healthier and more energetic when they cut gluten from their diet. Their digestion and performance improves and many experience significant weight loss. The thing is, most foods that contain wheat also contain high levels of sugar, salt and processed ingredients. When you cut wheat, you cut a lot of other bad stuff at the same time leading to a healthier, more energetic, happier you!

Because of the wide range of people suffering from gluten intolerance, gluten-free diets are becoming easier to maintain and gluten grain substitutes are widely accessible. In my “Optimal Energy Recipes” cookbook I’ve provided over 70 recipes that are gluten-free, dairy-free, sugar-free and soy-free! Click here to check it out!


3 Responses to “Learn from the Pros: Enhance Your Athletic Performance by Going Gluten & Wheat-Free!”

  1. Susan says:

    Rose, since you’ve taught me about going gluten-free, I’ve dramatically cute down my running time. It’s so amazing that something so common can cause to many problems in the body!

  2. Jen says:

    I knew that gluten was the root of most of my health problems, but now this is even MORE of a reason to get off of it for good. Thanks Rose!

  3. Nissy ODwyer says:

    Yes Gina, but even if you do, unfortunately what your doctor thinks you need is very different from what you really need to be optimal. Doctors only looking for and treating disease, and health is not the absence of disease. Most of them have never taken a class in nutrition, and don’t know what nutrients you need. Your best bet is someone who is in holistic medicine or nutrition, because they understand prevention and nutrition!

Leave a Comment

Video: “If You’re Overweight And Tired, It’s Probably NOT Your Fault”

Here’s another video that I made for you that’s all about why you may be hanging on to excess weight and continue to have low energy.

The cool thing is, that it’s probably NOT your fault, so you can stop beating yourself up.

I’m going to show you one of the key missing links to losing weight and getting more energy that most people never talk about, and more likely don’t even have a clue about.

Be sure and leave your comments below again, and tell your friends, co-workers, and family about it too, this is a biggie!

I can’t wait to hear what you think of this one!

FYI… I have a program where I teach more cool stuff like this for losing the last 10-20 pounds and increasing your energy called the 10 Week Transformation Program.


25 Responses to Video: “If You’re Overweight And Tired, It’s Probably NOT Your Fault”

  1. Roman says:

    Rose Rock’s
    for those who wants to go directly to the page Rose is mentioning:

  2. Chuck says:

    Hey Rose. 10 months. still down 35 Lbs. Having these videos is almost as good as talking to you in person….almost. :-)

  3. Michele says:

    Thank you Rose!! this is AWESOME!! I have been in fitness and nutrition for a while and I am a certified aerobics instructor and I never knew this. I thank you too for telling me about the importance of iodine for women’s breast health!! SOOO many of my friends are being diagnosed with breast cancer and I am so going to spread the news about his AND about YOU! thank you!!!

  4. Gina says:

    ohmy, I am having my thyroid levels repeated. I asked my doctor to check my iodide level and he looked at me like I was crazy. Will see him in two weeks and ask him again.
    and demand that he document on my record that he “ordered iodide level per patient’s persistent request” or “refusing patient request for iodide level”.. Thank you Rose.

  5. Rose says:

    Yes Gina, but even if you do, unfortunately what your doctor thinks you need is very different from what you really need to be optimal. Doctors only looking for and treating disease, and health is not the absence of disease. Most of them have never taken a class in nutrition, and don’t know what nutrients you need. Your best bet is someone who is in holistic medicine or nutrition, because they understand prevention and nutrition!

  6. Susan says:

    OMG! I did the patch test that Rose talks about here and mine completely disappeared in 5 hours! I can’t believe that something so simple could be keeping so many people fat and tired. I’m going to pass this along to everyone I know. Thank you for sharing what you do Rose!

  7. Rose says:

    To question Eileen”s at the bottom of the other blog:

    Yes, taking iodine is still a good idea, even if you are on thyroid meds. Keep in mind that thyroid meds don’t fix your thyroid, they actually suppress your thyroid, so even though if might improve your thyroid at first, and you could adjust your meds, if you keep using the meds, it will just suppress it again. An alternative would be to give your thyroid what it needs to heal using nutrition and herbs. I’ve seen lots of people do it. Your body can heal from anything!

  8. Nancy Irwin says:

    Beautiful, Rose!

    I was familiar with the iodine patch test, and do it frequently, but learned from this video of yours that I am STILL deficient! Didnt’ realize that if it disappeared in less than 12 hrs, I was still deficient. Thanks SO much. Best of Health, Dr. Nancy

  9. Michelle says:

    Hi Rose,
    I eat sea salt daily which says it contains iodine, and on the package says that 1/4 tsp meets %45 of my daily requirements for iodine.
    I have not taken the test yet but I am wondering if this is a legitimate way to get more iodine in your diet or not.

  10. Julia says:

    I had my thyroid removed by radioactive iodine because of Graves Disease 10 years ago. I am taking Levoxyl, and I take many supplements including iodine. Do you think it is still effective even though I have no thyroid. Since you mentioned that iodine is stored in the thyroid gland?

  11. Silvia says:

    Hi Rose, awesome information! I didn’t know about this iodine problem. I have a hypothyreosis since 1995 and it was said that I have a bad autoimmunity system because I also have Diabetes 1 (already since 1965…).
    You say in your answert to Susan that medication suppress the thyroid. Do you think that my longway underfunction could be restored by iodine and the right food? I certainly will try to add some iodine and hope I can get it in some drugstore – I doubt…because we have very severe reglementations. Sorry for my English, hope you understand. Thank you and greetings from Switzerland

  12. Eileen says:

    Thanks, Rose, for the reply. I appreciate it! Unfortunately, my thyroid must be supplemented due to permanent treatment for hyperthyroidism 25 years ago and my levels are finally stable. Would it still be worth a try?

    Many thanks again,

  13. Aphinya says:

    I don’t know why but I can’t get into all of your video. It stopped in a middle…hum!!!!

  14. Rose says:

    Great question about the iodine in salt. No, salt is not a good place to get iodine. You would have to eat WAY too much salt to get the iodine, and that is the bad kind of table salt that you should replace with the good kind of salt like Celtic sea salt, so that is why supplementing your diet is a good idea. Unless you want to eat seaweed or kelp several times per week! ~Rose

  15. Rose says:

    Sorry Aphinya! It’s working for me, so I don’t know.

  16. jesse says:

    Rose, you are amazing!

  17. Debbie says:

    Wow !!!! You are awesome. Very wonderful to listen to and get this super information. Thank you Rose

  18. Laura says:

    Hi Rose,
    I have been taking a synthetic thyroid medication for a couple of years now for hypothyroidism (Hashimoto’s), and still battle weight loss issues. I did the iodine tincture test several weeks ago as I had heard low levels can deter weight loss efforts. The tincture faded within 4-6 hours. Before doing any supplementation I checked with my Dr. and asked him to run a test. The results came back normal. Not sure which test to believe. I was also told by my Dr. not to supplement with Iodine because of the Hashimoto’s. I do eat sushi on occasion, but not several times a week, not sure if seaweed or kelp is a concern with Hashimoto’s. Do you have any thoughts on this? Will going gluten free really make a difference?

  19. Rose says:

    To answer someone’s question above about me saying that I haven’t exercised … We have areas of our life where we have a block, and mine is exercising. I hate exercising! The point I was making, was that even though I haven’t exercised in 9 month I still haven’t gained weight because I’ve finally gotten my body chemistry and hormones balanced, like my blood sugar and Iodine levels, but that doesn’t mean my butt isn’t flabby! I just found a solution to the exercise thing, and I’ll be posting that video on Saturday.

  20. Rose says:

    Just to make one thing crystal clear! Make sure you get a form of iodine that is for consuming. The one you are using for the test, is for topical use. Also, nothing in this video is designed to treat or diagnose, or take the place of working one-on-one with someone. (Just had to get that out :)

  21. Gracie says:

    Thanks for the info! Which Iodine product do you recommend if you are “very” deficient? My test disappeared in 7 hours! I have search the VRP site, but there are so many options…

  22. Rose says:

    They have lots of awesome articles and info at where Gracie is talking The have the two strengths of Iodoral. So I would read on their site what the daily recommendation is for their product. It takes about 3-4 months to build it up in your system, and then you can retest.

  23. Audrey says:

    I’m curious to understand how most Americans can be deficient in iodine when they overconsume sodium and the salt that’s used is usually iodized salt? I thought iodine was added in order to prevent goiter due to iodine deficiency? Can you help me understand that better? thanks!

  24. April says:

    I haven’t tried this out yet, but I do know from experience that iodine makes me break out and it is commonly known to do that. Do you know of any forms of iodine that don’t cause break outs?

  25. Desiree says:

    I too have tried taking Iodine but it makes me breakout. Do you have any suggestions??

Leave a Comment

Video: “How To Use Enzymes To Lose Weight, Increase Energy, & Get Rid of Digestive Issues for Good!”

It’s a New Year, and one of my biggest intentions is to help you finally lose the weight that you haven’t been able to, AND at the same time, be filled with incredible energy that I know you crave.

So check out the first video I made for you so you can see today’s tip on how you can lose weight and dramatically increase your energy now… it’s something that you can put into action and get results immediately.

Be sure to leave a comment with your thoughts, questions, and stories below because I will be reading them all and can’t wait to hear from you. So join the conversation and let’s make this your best year ever! And don’t forget to click the “Share” button to spread the love!

FYI… I teach more cool stuff like this for losing the last 10-20 pounds and increasing your energy in my “10 Week Transformation” Program. Click this link for more information.


40 Responses to Video: “How To Use Enzymes To Lose Weight, Increase Energy, & Get Rid of Digestive Issues for Good!”

  1. Rose says:

    Don’t forget to share the love and retweet!

  2. Susan says:

    OMG! That is so amazing. Thank you for sharing this Rose. It’s amazing to me that you can see the enzymes working right before your very eyes.

    - Susan

  3. Scott Brandon Hoffman says:

    Hey Rose,

    Well you CAN teach an old dog new tricks, (or at least remind him LOL).

    As you know, I’m a health and fitness freak, and eat mostly raw foods. I see the bottle of enzymes in my cabinet (yes they’re there), but don’t always think too much about them.

    Well that’s no longer the case.

    Because even though I eat super healthy, that Oatmeal test reminded me of what I know, and how much foods even like Oatmeal can just sit in your stomach like a lump.

    Enzymes are a huge key to our health and sadly most people don’t get enough raw foods, let alone add the easy access enzyme tablets with their meals, and presto, they’re rocking with better health, absorption, digestion, less body fat, and more energy.

    Who said you can’t get it in a pill LOL!

    Anyway, thanks for sharing, and when I do eat my cooked foods, I’ll be popping an enzyme tablet every single time now.

    Great video my friend!

    Much love, happiness, and health,

  4. Michael says:

    Very interesting!
    I’ve seen a video on YOUTUBE where a woman kept a MCDONALDS happy meal in a lunch box for several years.
    All the time, the air was allowed to circulate and get at it but there was no sign of ANY decay after all that time! No mould or rotting etc. The burger and bun were brittle and all dried up and shrunken, no moisture left. The fries were curled up but looked virtually the same as they did at the start. The same food in it’s unprocessed state would decay after a short time. She suggested that if it wasn’t real food then what is it? This demonstrates that it certainly isn’t being broken down in the body and that it is building up over time and causing a situation making it hard to move fat and food stuffs…Result, stubborn weight gain.

  5. Nick Unsworth says:

    Thank you for the great advice…I’m going to give it a try!

  6. Angela Minelli says:

    This video answered a childhood question I had about corn! Thanks Rose :)

  7. Keri says:

    Thank you for this amazing information! I loved hearing the details you shared about the body and how our digestion works. Fantastic video!

  8. Sally says:

    I’m confused. She said to take plant based enzymes and then two seconds later she said to take vegetable based and not plant based. I take papaya enzymes, I hope those work.

  9. Debbie says:

    Hi Rose,
    You are the best…………… This works great on humans, can it work for my German Shepherd ?

  10. Cathy says:

    Hi Rose,

    That was super fantastic nutritional info! : ) You have made me look with a whole new set of eyes…at how everything that goes into my mouth for “My Temple” will affect me and I thank you so much. : ) *Note… a question though? There is a little part in the video that was confusing to me, as I don’t know anything about Digestive Enzmes. You say “You want to take a vegetable based, not a plant based enzyme”. Aren’t vegetables plants? I listened to the video three times and I’m still not clear on this for when I go out to buy my digestive enzymes. Could you please help me with my confusion on this. Thank you, Cathy

  11. Sue says:

    Wow Rose, this certainly puts things into prospective. Since I began to use the enzymes as you suggested on your 7 Weeks to Super Skin, I have been feeling so much better, now I understand why. Thank you for all the insights into my body. No one else has explained this so easily before.

  12. Rose says:

    Thank you for catching that Cathy! Yes, what I meant to say is that you DON’T want them to be animal-based, you DO want them to be plant based. ~Rose

  13. Rose says:

    Great question Debbie! Animals desperately need enzymes too, because they are supposed to be eating raw food, and we now give them cooked food devoid of all enzymes, which is why they are developing all kind of human diseases like cancer, diabetes, and leukemia.

    You can purchase special dog enzymes and just sprinkle them on their food! My dog is so much happier when he gets his. More energy, and more regular bowel movements.

  14. Gina says:

    Insightful. gives me a whole new appreciation for the enzyme product.
    thank you for sharing.

  15. Theresa says:

    Thank you, Rose for the information. I’m glad to know I should take an enzyme for oatmeal too. I was only taking it after eating meats and breads. I’ll pass this video on.

  16. Frankie says:

    Thanks, Rose! I have been using plant based digestive enzymes for 9 years now, but never understood why I feel better when I do. My question is, why do some of us have trouble digesting raw vegetables, if they come with their own enzymes?

  17. Lisa Snowdon says:

    Hi Rose,
    That was fantastic and so effective to show my clients. You can tell people that digestive enzymes may help with their digestion and absorption but seeing it is so much better.

    Are we going to get benefit from taking the enzymes with raw food or is there enough enzymes contained in them? I suspect some of my clients don’t digest raw food as well as they could.

    Thanks for being so free with your knowledge and being an inspiration in the field of nutrition.

    Lisa Snowdon
    Vibrant Nutrition
    Sydney, Australia

  18. Lea says:

    Hi Rose. I really liked your demonstration, but am confused about something that I am hoping you can shed some light on. I am under the impression that certain foods are easier to digest (because the cooking process breaks down the tough cell walls), and their nutrients more available, when they are cooked. There is a lot written about this and tomatoes for instance. So would cooking tomatoes destroy the enzymes making them less digestible and less nutritious, or vice versa. Many thanks!

  19. Rose says:

    Yes, Lea. I’m glad you asked that question. That is actually a misconception that when you cook food it makes it easier to digest. Not only do you lose all of the enzymes when you cook it, but a lot of the vitamins and other nutrients as well. The used to think that because they saw less of it in their stool when they cooked it, but that is because if you eat it raw you have to chew really well to break open all of the little pockets of enzymes to release them, and most people don’t check well enough. Also, if the food is not organic they make have used radiation to kill all of the enzymes so that it has a longer shelf life. ~Rose

  20. Terry says:

    Always had some problems with stomach and digestion so hopefully this is the answer. Being a shift worker doesnt help which throws your eating cycle off so looking foreward to seeing how it works out.

  21. Tara says:

    This is such an amazing video! The boys put the digestive enzyme on their oatmeal this morning and they loved it! Thanks Rose for making us all healthy, wealthy and wise! Your an incredible gift

  22. Mooreganics says:

    Wow what a great visual on how the enzymes break down food!

  23. Scott Brandon Hoffman says:

    Totally! I’m thinking about putting them in my Oatmeal so I can have that cool Oatmeal Soup, instead of waiting for it to happen in my Human Suit!

    Can’t wait to be on the panel for the big Teleclass next week!

    Keep rocking.

  24. Monica says:

    Thank you so much for posting this video Rose. The visual was so helpful in understanding exactly how the enzymes work. I have a question though… I’ve heard that if you take capsules that they do not always break down entirely…. Should I pop it open and pour it on my food? or maybe take it in a glass of water and just chug it? Also, I should take it before I eat or after?

    Thanks again for the video and all the work you do.

  25. Theresa says:

    Thanks I will pass this on to my daughters

  26. Joan says:

    Rose, what brands of enzymes do you recommend?

  27. Rose says:

    Great question Joan. I use a brand called Apex Energetics. You can’t buy them online because they are normally sold only through doctors and nutritionist offices, but if you give them this code: P2451 and they will let you place an order. Their number is 800-736-4381, and the product is called Super Digest Zyme. Because they are good quality you only need to take 1 per meal (2 with really big meals) compared to like 4-6 of the store bought kind, so they end up being more economical. Plus they have other herbs that help aid in digestion too.

  28. Rose says:

    Everybody, make sure to sign up for my “Natural Health & Nutrition Tips” newsletter in the green box up on the right, so I can send you more videos and tips!

  29. Leslie says:

    Hi Rose,
    Are there any nutritional benefits to organic soymilk, or dairy from places like Trader Joes or Whole Foods? I am not allergic to dairy if I eat it in moderation, but is cheese just dead anyway?
    Thanks so much!

  30. Eileen says:

    Thanks for the video, Rose. Should I take the iodine test even though I’m already taking thyroid medication (Synthroid)? Would building up the iodine actually cause me to need to adjust the medication? I’m finally at a steady level and am afraid to start over with blood tests again. Any advice would be much appreciated. Many thanks!

  31. Gail says:

    HI Rose-Thanks for this good information. I had never heard about this so will go check my iodine level asap.

    On a side note– I was surprised to hear you haven’t exercised in 9 months. Isn’t that important also in staying fit and healthy?

  32. Iodine is in salt. We should be getting plenty?? says:

    Hello all,
    To my knowledge, most salt (perhaps not sea salt) has added iodine in it. Not all, but certainly most americans get plenty of table salt at home, eating out, etc. Also, what research is there that the absorption test relates to Iodine levels. It sounds intuitive, but there may be lots of other factors. Is there reputable research on this anywhere?

  33. Christine says:

    This is information is very eye opening…you’ve given us great tools to work with and incorporate into our lives. Thank you for sharing this with everyone…I’m going to try the iodine test and order the enzymes to help with my digestion…I feel empowered with this information!! Thank you!

  34. Claudia Starr says:

    enzyme video only plays 1/3 through

  35. Stephanie says:

    Thanks for the great info! Love the video, too.

  36. Erin Beckerleg says:


    You are such a wonderful person. Thank you for sharing your wealth of knowledge on nutrition and weight loss. I have your “slim for summer” and ” 3 days to better skin” downloads”. I always read your newsletter and have learned so much from you. I cant thank you enough! After watching these videos I went out and bought digestive enzymes and liquid iodine. I cant thank you enough for everything youve done for me through your videos, newsletters and emails. :)

    thank u

  37. Karen says:

    Hi Rose,
    Thank you so much for all of these wonderful videos. Well I just completed 6 months of transformed life after taking your 10weektransformation and I feel fabulous and keep slowly but surely losing weight, too. I do not even weigh myself but just live in accordance with all that you taught me, and my clothes just keep getting bigger and clothes I have not been able to wear for years look great now. I know that this will be the way I live for the rest of my life. I thank you once again, Rose, from the bottom of my heart for all that you do. I love you. Karen

  38. Linda says:

    The two of you are so engaging together.
    Linda -

  39. Susan says:

    Hi Rose,
    Thank you for such an insightful video. I did the test and most of the patch was faded in 12 hours, the rest in 24. So what dosage of iodine do you recommend? Does it matter whether you use kelp or potassium iodine?

  40. Sukie says:

    I recently discovered local, sun-dried nori at the herbal apothecary in my neighborhood and for a whole week I ate nearly two ounces every single day. I wish I had thought to do the iodine test before and after that “binge.” I now have little interest in snacking on nori, so I must have gotten what I needed from it!

Leave a Comment

“How To Make Yourself Exercise”

Rose-053-bwHi. My name is Rose and I haven’t exercised in six months.

That’s right. Six months! It started with one day – I skipped the gym because I had some work to do. Then I missed the next day for a dinner party with friends. By the third day I decided, “Oh, I can skip a week. Next week I’ll be really good and workout every day!” But I didn’t. And a week turned into two weeks, which – faster than you can imagine – turned into six months. I have fallen off of the exercise bandwagon and I can’t get back on.

I feel like a deer in headlights; I know I need to exercise but I feel almost paralyzed. I’m flabbier than I’ve ever been and it happened so fast that I’m too overwhelmed to do anything about it … and this wintry weather isn’t helping. I just can’t find the motivation I need to get back in the groove, so I’m coming to you. (I’m not the only one going through this, right?)

Please leave your thoughts on how to beat the cold weather blues and stay focused (or regain your focus) on your exercise routine, especially through the hard winter months. Let’s inspire each other by offering insight and tips on how to stay the course. I welcome your comments, words of encouragement, your love and your support.

Update! Check out my video here of my progress: Video Update


41 Responses to “How To Make Yourself Exercise”

  1. Susan says:

    Thank you for being so real! I’m in the same boat right now, but there is something about knowing that I’m not the only one, that is totally motivating me! I have heard that it’s best to exercise fir thing in the morning, before you have time to talk yourself out of it. I’m going to head to the gym right now!

  2. Rose says:

    Yep! That worked for me before, but I totally forgot about it. I used to put my workout shoes and clothes right by my bed, so I would latterly roll out of bed right into them. That is my new plan! It’s on this year!

  3. Nancy says:

    Been there & done that, too, Rose. The worst we can do is beat ourselves up about it. The best thing is that NOW we know what we really want….to be slim & trim. As a Natural Health Writer I found a green food supplement that works to keep me focused, slim & youthful. Good luck!

  4. Charlotte Rains Dixon says:

    I’ve walked off and on for years, and I live in Portland, Oregon where we get, um, some rain. The great thing about living here is that even in the worst rainstorm you see people out walking and running–if you are going to get exercise here, you have to embrace the rain! I tell myself I have a nice warm house and a shower to come home to and force myself out the door. It is actually kind of fun to exercise in inclement weather–gives you a great sense of accomplishment!

  5. Evelyne says:

    To fight the winter blues, wear bright colors, those that people say you look good when you wear them. Start you new exercise programme baby step at a time. For example, if you use the rebounder, begin by 5mn on the morning and 5mn when you come back from work in the evening. Rebounding helps to renew your oxygen in your body and take the stress away. After one week, add weight to your routine and increase the time, one step at the time and soon, you will be back to your 30 min. exercise program, in 3 months you will be firm and happy again. It just takes a first step, do it now. Thanks.

  6. Kevin says:

    Ya gotta find a workout partner. I do too. Being responsible to, and for, another person’s workout is the best motivator.

  7. Liz says:

    I normally run 3 times a week but it has gone out of the window since december the 1st when my work got busier and the roads iced up, I have tried to keep up everyday activity and to always choose to walk instead of drive, doing lots of housework, parking further away from home / shops etc, you also need to reward – so ive been swimming and enticing myself with the promise of a sauna after, i must say i am fatter than before christmas but I think that is down to eating and drinking over the festive season!

  8. Pat says:

    Buy a Wii and Wii fit and/or Wii sports – they make it all so much FUN!

  9. Katie says:

    I’m feeling the misery here too! I fell off the exercise bandwagon in August(which was part time at best) and I can’t seem to get back on.(been almost a year) The past month I have been on a mission to resume a program that works for me, without the guilt as I’m the most out of shape I’ve ever been in my life! I promised myself that I would never do this and here I am! Ugh! Your honesty is so refreshing, I can’t tell you. We shall overcome! Get moving:) Cheers!

  10. Lynda says:


    Thanks for sharing yourself and inviting us to support us all. I started a 40 day sadhana (morning spiritual practice). In the Kundalini yoga practice they say if you miss one day you start back on day one. Just like how you suggested when doing the sugar cleanse. I’m so not the woman to start over ;o). I am dedicating 1hr each morning to the three aspects that keep me balanced, which are prayer/meditation, movement/exercise and manifestation practices that supports my life purpose. This practical sadhana has been amazing. I love that I am giving daily importance that keeps me engaged. I’m finding it is fueling and sparking me to bring it more into my day.

    Joyful Blessings :O)

  11. Livia says:

    Rose, Thank you for being so genuine!! No one is perfect :) I joined a gym a year ago and visited the classes they offered frequently (first thing in the morning). That helped me stay focused, especially when I committed to a class with a friend! But I slowly started becoming unmotivated, until I joined a boot camp at my local gym. The commraderie and motivation I gained from that group is priceless! We worked out three times a week, and then I began doing yoga on my off days. Now, I do yoga everyday and I am looking into bikram and pilates :) My tip is to start slowly, any day of the week, right now in fact. Just go for a long leisurely walk. You will feel great when you return. Do it again tomorrow and you will begin to love the feeling exercise brings you. Good Luck Rose :) Thank you for being real :)

  12. Livia says:

    By the way, my boot camp trainer told us one bitterly cold morning that just by moving around and going through the training for the day (which included squats, jumping jacks, mountain climbers, lunges, etc) that we were burning twice as much calories than a warm day. Now that is motivating!!!

  13. Jesse James says:

    Hello Rose and everyone else reading this blog. First of all, I’m not one to respond to “blogs” so just some insight as to why I decided to respond to yours is because this is one topic I am passionate about as I can empathize whole heartedly about “working out”! I am a 48 yo 5’10″ 200lbs(muscular), male and I have made a concerted effort to put my health at the very top of my priorites. As the old addage goes “If you don’t take care of you, no one else will!”. There is no excuse in that I understand the whole routine of going to the gym as who has time? I certainly don’t as my perception is I’m not a “Human Hamster!”. I can do 100 situps (4X25) at my home in the morning, 300 jumping jacks (3X100) just to get my metabolism going, then if I have time, weather here or at work, 200 pushups (10+15+7X25), 72-96 squats free standing (6-8 sets X12). Then depending on what days, use my 25# dumbbells for arm curls military press, bench press, etc. as you can do a lot of excercises with dumbbells! If I want cardio, I get on my road or mountain bike and go for a half hour to hour ride depending on my schedule, or go play basketball with my 2 boys age 13 and 15. They alone will give you a good workout! So, my point to all this is you don’t need a gym to get a good workout! Oh, did I forget lunges you can do at work, as you can do all the excersises I’ve mentioned anywhere except for the 25# dumbbells. Trust me, just do the other ones to start and I gaurantee you’ll be sore for a while. Of course, gradually work your way up as don’t over exert yourself if you havent’ done these before…

    Thank you Cole for your honesty as I am one that can attest, “Been there done that!”

    Happy New Year and continued Success!

  14. julie says:

    It has got to be fun and home-do-able for me. I just purchased some easy-looking dance videos and if nothing else the upbeat music will help. I also read that if you eat an apple 30 minutes before your 3 main meals you will not only lose weight easily but feel good too.

  15. Jesse James says:

    Edit: Thank you Rose for your honesty as I am one that can attest, “Been there done that!”


  16. Debra Joy says:

    Hi Rose,

    What about starting with something you love? Going dancing with your fiance? A long walk on the beach, that turns into a run? A new class that you’ve been wanting to take for a while.

    I think if you can find something really pleasurable that taps into a yummy place inside you you’ll be drawn back into it.

    Sometimes I think our resistance comes because our workout has become stale and no longer feeds our soul.

  17. tinque says:

    Since I moved to CT I have not found any decent ballet classes. We’ve been going to a couple by regardless, two a week is not enough, especially that they are not complete.
    So I found a GREAT yoga DVD that is beautifully shot, gives excellent instruction including breathing cues. There are four set sessions, but much to my delight, there is a menu from which you can choose the elements you want in a yoga session and design it yourself. It’s very easy to do and great for those who easily get bored, ME. If you want more info let me know.

  18. Danyelle says:

    I really want to thank you for being so honest and upfront…that takes a lot of courage!!! It also inspires me to be more courageous and vulnerable! Being a professional dancer and holistic healthy lifestyle coach, one thing that helps me is asking mayself, “how am I going to move today” ? Sometimes for me, thinking it is exercise, can feel daunting but if I think of it as moving my body whether that be dance, yoga, or pilates, helps me. And in all honesty I hate exercising but love moving;). Hope this helps?

  19. Rose says:

    I love you guys! This is helping me so much, and helping so many others. Keep em coming!

  20. Dave says:

    I have been there so often. I usually get in a cycle where I am “on” for 3 months then “off” for 6 months. For me I have gotten stuck doing excercises that did not connect with my soul. The gym is only fun for so long. I need variety. So this morning I went to Venice Beach to put my feet in the sand.
    Before I knew it I was doing yoga poses and I even did some breif meditation. Now that get’s my soul excited. I feel fulfilled and doing some other excercises today should be easier because I connected with myself first.

    Great post. Keep them coming.

  21. Hannah Grace says:

    I have a really hard time getting myself to exercise – period. Honestly not just in the winter. And I realized that I am a people person and need a exercise buddy, for me talking and socializing is just more important then moving my body so if I add that to the mix it really helps me have more fun and feel more motivated.

    And to get me really motivated I give my buddy 5 $20 bills in the beginning of the week and every day I exercise I get one back. If I miss one day the $20 get donated to a good cause of my choice – but they are gone for good… That means I “earn” $20 through exercising each day or $100 a week. That really keeps you going especially, if you are on a tight budget. If $20 doesn’t hurt you and is not enough of a motivator you might wanna try $50 or $100… You can also just find a accountability partner if you don’t want or can’t find an exercise buddy. Just ask somebody (you trust) if they would be willing to do that for you. They just need to stay firm and really donate the money and not give in and make exceptions when you miss your exercise days. Then after you went exercising that day you just give them a call or email, to confirm you did it…

  22. Rose says:

    I love that idea Hannah! Maybe I have all of my readers hold me accountable, and I owe you guys something if I don’t exercise?! What could I give other then money if I mess up? Any ideas anyone?

  23. Allison says:

    Make a few appointments with a pilates instructor, personal trainer someone to hold you accountable. They charge if you do not go and it will get you back on the wagon with some motivation.

  24. Cassandra says:

    Even with all of the resources available, I still get into my no-workout-ruts. It’s comforting to know that even the healthiest ppl share in this. Here are some things that have helped me. I hope you’ll find them useful:

    One tip is to buy a treadmill–it’s turned out to be one of my best investments for my home. I hop on it first thing most mornings, set at a steep incline and walk at a fast pace for up to an hour, time permitting. What is most helpful is that I have a TV/DVR and DVD player in front of the treadmill, so I catch up on all of my favorite Netflix movies, shows that I’ve taped, or watch the morning news & weather. This helps tremendously, otherwise my treadmill would be collecting dust!

    I also squeeze in group yoga and BodyPump at the local community center a couple of other days. Group workouts are fun and full of great energy. If you’ve never tried BodyPump, it’s really fun–the music is full of energy and always makes me happy, plus the workouts are never dull.

    Another suggestion is to get a dog. Having dogs to walk 1-2x/day really helps! And as an added bonus, you’ll get to meet all of your neighbors better who also walk their pets.

    Best of luck to you, Rose. The hardest part is starting up again, but Nike’s got it right when they say “Just Do It!”

  25. Jamie says:

    I have “started over” my exercise routine over 50 times in my life and am a firm believer in muscle memory. I can not jog for 6 months and I hardly get sore after starting over AGAIN. Since I work at a high school with 2000 students and have a 2 yr old and a 5 yr old I get sick a lot. I typically start working out really hard and then get a cold and have to start over again.
    Start slow and give yourself a lot of positive strokes. Start with walking 20 mins. 2 times each week, followed by some stretching, sit ups and maybe push ups. Getting out in the fresh air can help clear your head too. It’s fun to note the changes in nature throughout the seasons on your walk.
    I’m in a pretty good routine right now.I exercise at least 3 weekdays before work at 4:45 AM at the gym, while my husband, and kids sleep. It takes a lot of organization to have my healthy lunch ready, (I make it 2-3 days ahead) my gym bag packed so I can shower at the gym, and help from my husband to get us out the door, to work by 7:30 AM.
    You would never even know it’s the crack of dawn at my gym with the bright lights, music, TV’s and all the people there.
    This winter I’ve become addicted to the steam room after my 20-30 mins of jogging or elliptical and 20-30 mins of lifting 2 body parts each time. I sort of do the “Body for Life” work out which is a set of 12, 10, 8, 6, 12 & 12. Today I did chest and triceps. A quick cool shower and out the door to finish getting ready and to grab the kids to start the day. (All by 6:45)I only wash my hair about twice a week.
    I have more energy all day and sleep better at night on the days I work out. I look forward to Spring when I can enjoy my quiet morning jog while everyone else sleeps.
    You give me a lot of inspiration Rose. I’m glad to learn you are actually human and have some weaknesses too. Don’t be too hard on yourself.

  26. Jessica Sirois says:

    I know you lost your uncle in recent months, and maybe a meditation to connect to his spirit will help guide you back on track. Sometimes asking for the spiritual guides in your life is just what you need to get re-centered.
    A little quote I like for inspiration
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that most frightens us. We ask ourselves “who am I to be brilliant,gorgeous, talented and fabulous!” Actually,who are you NOT to be. You are a child of god. Your “playing small” doesn’t serve the world.  There’s nothing enlightened about shrinking so other people won’t feel insecure around you. We were born to make manifest the glory of god that is within us.  It’s not just in some of us, it’s in everyone.  And as we let our light shine, we unconsciously give other people permission to do the same.  As we are liberated from our own fear, our presence automatically liberates others. ~~ Nelson Mandala~ Inaugural Speech 1994

    In loving support

  27. Scott Brandon Hoffman says:

    Hey Rose,

    I always love your transparency, and this is news to me, I just saw you a few days ago, and you looked totally awesome to me, but hey you always do!

    So here’s the scoop, and my two cents since I’m full steam ahead on a very consistent workout/conditioning/training regiment as well as my high raw living foods intake and natural diet that keeps me feeling totally awesome with energy off the charts.

    Right now I’m in the best shape that I’ve ever been in and have the highest energy of my entire life…(and I’m also the oldest I’ve ever been, go figure.)

    It comes down to a few things.

    First, I made a very committed decision that I wanted to do this. I’ve been working out pretty much all of my life, but I like you have gotten on and off the consistent wagon.

    One of the greatest things that you can do is to create a “daily ritual” list to do. I start every day with meditation, morning pages (journal writing), and then off to exercise.

    Like our friend Eben talks about in wake up productive, I think that starting your day off on this self care fix with tapping into your Spirit, Mind, and then rocking the body, is the only way to start a day.

    So I set a routine on a one sheet that’s in front of me every day. These are the big rocks that are most important to me. Without health and energy, I think everything else falls into trouble.

    So you know as much as I do, it starts with discipline, then becomes a habit, and because you feel so good once you get over the hump, you never want to stop, then you’re off to the races literally.

    I also wrote down an 8 week plan, including intensive cardio days, regular cardio days, weights, yoga, core etc.

    I’m up to about 4-5 hours of cardio a week now, soon to be 6-7 hours a week.

    I have literally never felt so good, and I’m on my 5 straight month.

    The other thing (also from Eben, thank you sir!) is the accountability and making it inevitable.

    You can either hire a trainer, coach, or get a workout partner, committed work out friend etc.

    You can always put your money where your mouth is, make it public, get your community to hold you accountable, make a public statement that you will work out consistently x amount of days per week, whatever that routine is, and if you don’t get it done, money goes to charity, or you have to run naked through the ice tundras.
    (On You Tube)

    We can get really lazy and comfortable, but my belief is that we are born to move and to feel awesome.

    And since we’re such great friends and working together, maybe we should create a group coaching or product around this idea, I was talking to a friend of mine today, and was thinking about doing that.

    We need to get the population to move and be healthy, all it takes is a choice and some dedication, doesn’t have to super hard…but all good things do take a little work.

    Anyway, I’m rambling, and I think I gave you 3 cents, and maybe even 5.

    Let me know how I can support you, and if I have to meet you and get your moving, I know where you live ha ha!

    Peace my friend..

    PS: If anyone wants to find me, you can get me here:

  28. hila says:

    Rose – thanks for being so honest. It is a relief to know we all share this thing called “being human”. The first step for me in changing a behavior is to be loving to myself. This is a fairly new thing for me. I am used to being the drill sargent and using anger and guilt to motivate me. It just doesn’t work.
    I allow myself to crawl before I can walk – literally. The fastest way for me to get back to where I was is with baby steps. So, I walk for 10 minutes, or once around the block. I just move a little and congratulate myself for this small acheivement. Then, I build on that.
    Sending you light, love and willingness :)

  29. Paula says:

    Hi Rose,
    thank you for being so honest with us. I do not know why, but since I moved to LA, I have the same issue… Cannot get myself to the gym. First issue that I noticed is car. I spend so many hours in the car to drive for work, that going to a car for another “work-ing out”, is so unmotivating for me, like I do not want to sit in that damn car again… Driving car to the gym is a big obstacle for me, especially here in LA. And when I get to the gym, it is so boring and unmotivating for me. So I am just looking for something new and fun, what will catch me, and will be no more just working out, but “funning out”, like your friend Andrea Albright says…

  30. Steph G says:

    Hi Rose!

    It’s synchronistic that you posted your message now. I just sent an email out to my subscribers about the INNER GAME of health and fitness.

    It’s all about “How to RECLAIM your INNER AUTHORITY, stop self-sabotage and achieve your health and fitness goals”

    I use special techniques and train my clients on how to quickly and easily uncover, uproot and replace the UNconscious, hidden beliefs and patterns that cause self-sabotage like not exercising, not following a meal plan, overeating, etc.

    I would love to talk privately with you about doing a free teleseminar for your subscribers on the “INNER GAME” of health and fitness. This is what I specialize in.

    Now more than ever there are plenty of exercise regimes, diet plans, programs, products, coaches, etc. but society is fatter and less active than ever. Partly due to the food industry and poor health education and partly due to the fact that most people have NO IDEA why they can’t get and stay motivated and stick to healthy habits.

    Based on my experience as a coach and facilitator, even the best of us have hidden, unconscious beliefs and patterns that cause us to sabotage ourselves. This is because the unconscious mind (I call it the inner child) has formed ‘limiting beliefs’ and bad habits based on mis-perceptions and conditioning from early child hood.

    These limiting beliefs are like viruses in your computer. The are extremely deceptive and destructive. We all have them. The real challenge is in understanding that since these beliefs and patterns are un-conscious then we have no way to be aware of them

    It’s further compounded by the fact that these false-ideas and limiting beliefs stored in the unconscious mind were formed in early childhood. This means, that they’ve been part of us for a LONG time. And we even end up being convinced of ideas like “this is just the way I am”.

    So, what I do is provide a structure, tools and a roadmap for people to systematically and effectively identify and replace those old, wornout patterns and self-sabotage. My private sessions are super powerful and effective. I’ve had doctors, psychiatrists and other highly successful people tell me that they accomplished more with me in one hour than in years of psychotherapy.

    Like I said, I’d love to talk with you about doing a free teleseminar for your subscribers. I’m very passionate about empowering people with knowledge and tools to step into their true power.

    Just let me know.

  31. Jerika says:

    Where is Nat?! This is part of his job!! I put up pics of myself, good or bad, as motivation and/or I have someone kick my butt and get me out of the house or come over to do yoga with me. Or like you taught me, Rose, listen to your body. I eat when I am hungry or want to not when I “should”, I go to bed and sleep when my body needs rest, not because its 10 or 11 pm and I “should” be asleep. If your body needs a break let it rest, give yourself a break and quit beating yourself up. Besides, when you hit 250 lbs you’ll do something about it. :) Love ya..Jerika

  32. Linda L says:

    Hi Rose,

    Oh my gosh! I can really relate to you! My successful actions for keeping in an exercise program are things I learned from Harv Eker and from you!

    1) Always chart myself. I designed a personal habits calendar with a list of all of the things I have to DO in order to HAVE the results I want in my life. One of them is to have a great, in shape body. So one of the habits I have to follow every day is to exercise. If I don’t do it, I have a big open space on my chart that reminds me that I am not working on that goal.

    2) You said once that if you really want to get through a diet program you need a coach or an accountability twin. I made my neighbor my twin and so we both take a 3 mile walk together everyday. It really HELPS!

    Between both of those I am able to keep my exercise program going. Before that I was not doing so well. I also have an emergency program that I follow when I am traveling.

    BTW, if you would like to SEE my the “Habits Calendar” that I designed, send me your e-mail address and I will send you a PDF of it. Maybe you and I can partner to help others create their own personalized chart with a downloadable template like this to help them chart their successful habits.

    Let me know if you are interested.

  33. Monica Maze says:

    Hi Rose,
    One thing that helps me is to have a buddy pack, you make an agreement on paper have your friends sign the agreement. I really enjoy working out at 5:30am the energy outside is quite and I have time to think and enjoy the fresh air that I breath! During the winter you wear layers and your internal furnace will kick in!
    Cheers to health!

  34. Jeffrey T. Sooey says:

    Excersise doesn’t create ‘wellness’. All the communities where people live long periods don’t excersise. See here:

  35. Sandy Zuniga says:

    Thanks for sharing Rose. I have a ton of exercise DVDs, gadgets I use at home. Even though there are times I totally do not feel like working out, I can force myself to at least pop one in and do even a 20 min workout. Since it’s at home I can do it whenever I feel like it without finding drive time, etc. I am waiting on a new piece of equipment to come in. Looks like a ton of fun and will share with you once I’ve “tested and approved”. LOL Might be something to look into.

    Also agree with some of the other comments, a buddy system is great. Maybe you can get your fiancee to join in and have “couple” time and workout at the same time. It supposedly will help build the relationship bond as well.

  36. Rose says:

    Hey, you’re right. They aren’t just running to run, or going to the gum. But they also live a very different life, where they are required to do a lot of physical activity for survival. If I had to walk 2 miles for fresh water, or hunt my food, I’m sure my thighs wouldn’t be this flabby!

  37. Xtendlife says:

    A condition that interferes with the function or structure of any tissues or organs is called a degenerative disease. Cancer, diabetes, liver disease, heart disease, Alzheimer

  38. Rose says:

    Ok, so yesterday morning I woke up and planned to go to yoga, and then I rationalized my way out of it in the 4 hours before the class started and didn’t go! So today I am putting it out to the world right now that I am going to yoga at 12:30 so that I’ll have to come back here like a dog with my tail between my legs if I don’t go! Let’s see if this works. :)

  39. Mona says:

    Hi Rose -

    In addition to the great support and ideas your readers have shared, I’m reminded of a little pattern that started in childhood for me…

    At around age 12, I’d be just about to empty the dishwasher (on my own accord because I wanted to help out, not because I was asked) and then my mom would say, “Honey, can you unload the dishes for me?”


    Suddenly what I had once wanted to do just to be nice and help out, turned into a “have to” and I totally didn’t want to do it anymore. It was only because she hadn’t asked me to do it, that I felt willing and free enough to move toward it on my own.

    So when it comes to exercise, I’ve noticed the same thing.

    Sometimes I need to give myself some space (by not making exercise a “have to” or a “should”) so that I can naturally move toward it on my own when I’m feeling ready to.

    Without the space and permission to NOT exercise, we’re not free *to* exercise.

    At that point, we’re exercising out of force and “have to” and that’s what we often rebel against – which can lead to not exercising at all.

    So my suggestion is to see if you can be at peace with and make friends with the fact that you haven’t exercised for 6 months.

    Can you be okay with it?

    Your inner self probably needs some reassurance that you love it even if it doesn’t exercise. Know what I mean? That you love yourself unconditionally even if you haven’t done what you thought you should.

    It needs permission and to know that it’s okay to be the way it has been and the way it currently is. (Hint: Your less-toned body needs to know this also.)

    This can seem kind of a daring, scary thing to do – because people worry that if they give themselves permission NOT to exercise, then they’ll never exercise.

    But if we go back to the dishwasher connection…

    The only reason I wanted to unload the dishes without being asked is *because* I wasn’t asked. It wasn’t a “have to” in that moment. So I had the freedom to move toward it on my own without my ego getting in the way.

    As soon as my mom asked me to do it and brought it up, my rebellious ways came back and I didn’t want to do it anymore.

    So see if you can give yourself some inner permission to not exercise.

    make a list: 10 Reasons It’s Great I Haven’t Been Exercising For The Last 6 Months.

    Most people don’t like being bossed around – and our ego, our inner selves, our inner children, our spirits – all the parts you believe to be inside of you – usually aren’t into being bossed around either.

    This doesn’t mean we can’t still set up conditions so that it’s easy to exercise when we choose to, but can we be okay if it happens and okay if it doesn’t? Can we love ourselves all the way no matter what?

    Out of that love, can come the freedom and inspired action to exercise.

    Love and thank you for being you –


  40. [...] post was inspired by a comment I left for my friend Rose Cole, an amazing holistic nutritionist, who “told it like it was” on her blog and admitted that she hadn’t exercised in 6 months and that she wanted some help from her [...]

  41. Bridget says:

    Way cool! Some extremely valid points! I appreciate you penning this write-up plus the rest of the website is also really good.

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Second Edition of My “Optimal Energy Recipes” e-Cookbook!


I’ve added over 80 pages of new recipes and resources for all-natural products and healthy substitutes for not-so-healthy ingredients in your own recipes.

Now with over 120 pages of mouth-watering, yummy-licious dishes, this treasure of sugar-free, gluten-free, soy-free and dairy-free recipes is a must have for every kitchen.

And the best part is that it’s in downloadable form, so you get instant access to it right after your purchase. Go here for 2 FREE sample recipes!

Get your copy now at

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Dairy-free & Sugar-free Superfood Chocolate Candy (Raw)

This recipe is awesome because it’s soy-free-, sugar-free, dairy-free, gluten-free and “raw” so it actually helps to lose weight and increase your energy.  Your friends won’t believe it’s healthy!


• 1 cup extra virgin coconut oil
• ¼ cup organic raw almond butterCookbook-SuperfoodChocolate
• ¼ cup almond meal
• 4 Tbsp agave nectar
• ¼ cup organic unsweetened coconut
• ¼ cup hemp seed protein
• ½ tsp liquid Stevia or 3 tsp powdered Stevia (6 packets)
• 1 Tbsp organic vanilla
• 1 tsp cinnamon
• ¾ cup raw chocolate cacao powder (may substitute Chatfield’s roasted carob powder)
• 1/3 cup goji berries *optional

1. Spray an ice cube tray with nonstick spray and set aside or use mini cupacake tins and papers.

2. Melt coconut oil under hot water or spoon into saucepan and melt over low flame. When coconut oil turns to a liquid, pour oil into medium bowl.

3. Slowly whisk in almond butter, cinnamon, Stevia, and agave nectar one at a time.

4. Next, whisk in vanilla.

5. Then slowly stir in cacao (or carob), almond meal, coconut, and hemp seed protein one at a time, sprinkling evenly as you go.

6. Batter should run off of spoon. Spoon into ice cube tray, or cup cake papers and chill in freezer for 15 minutes.

7. Sprinkle goji berries of the top. *optional

Fun Optinal Add-ins
• 1–3 drops of your favorite edible essential oil: peppermint, lavender, lemon, rose, tangerine. You can find the best essential oils at Recomends.

• ½ tsp Course Celtic sea salt (

• ¼ cup Chopped Golden berries, also know as Incan Berries ( These taste like tart cherries!

Find more great dairy-free, gluten-free, and sugar-free recipes like this in my “Optimal Energy Recipes” cookbook!

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“Lose Weight With Cinnamon, Coconut, & Other Everyday Super-Foods”

Thai Young Coconut

Want to know the secret to looking and feeling younger and losing weight faster? With the help of superfoods you can do just that. In short, a superfood is a whole food that packs a powerful punch of vitamins and other nutrients and at the same time offers some crazy awesome health benefits.

Here are some of my top superfoods that you probably already have in your kitchen, and how to use these powerful foods to go to work for your health.

This is a list of only 5 of the top 77 superfoods that I have in my full report: Onion, Cinnamon, Ginger, Chili Pepper and Coconut.

Let’s start with Onion.

Yes, we’re talking about your average run-of-the-mill onion that you can find in any supermarket. Onions contain a good amount of chromium – a metal that that actually helps you to lose weight!

- Onions both Lower blood cholesterol and triglycerides
- Onions help Blood Clotting to occur faster -
- Onions reduce the incidence of Stomach Cancer risk by 40%
- Onions protect against tumor growth in other parts of the body
- Onions are known to inhibit bone loss in Menopausal women

A great way to incorporate onions into your diet is to just chop up whatever type of onion you want to use, whether it’s a green, white, or even red onion, and sprinkle it on your soups and salads. You can also sauté them in a little olive oil and serve it over your favorite meat dish. They are also yummy in soups!

Next up is Cinnamon.

Cinnamon can be found in every supermarket in America, and who would have thought it could actually help you to lose weight and increase your energy?

- Cinnamon has long been used as a natural remedy for indigestion, diarrhea, nausea and cramps
- Cinnamon Tea is known to reduce internal cramping (both menstrual and muscle related)
- Cinnamon regulate blood sugar
- Cinnamon inhibits cancer cell growth
- Cinnamon works as an anti-inflammatory agent

Cinnamon is great sprinkled on top all kinds of food to add a little pizzazz and make them a bit sweet. Try on top of sliced apples, in your morning protein shake, on toast, and even sprinkled on your cooked squash.

Ginger Root or Powder

Ginger is widely used in Eastern Medicine, but in the West it’s more of a baking spice. You can find it in your fresh veggie section of your supermarket; it looks like an ugly white root. You can also find it in the spice section in powder form.

- Ginger is known to fight cancer
- Ginger is also known to help prevent heart disease
- Ginger contains several antioxidants that are proven to clot blood as well as aspirin
- Ginger can stop an impending migraine dead in its tracks
- Ginger is known to lower high cholesterol levels

To prepare ginger, simply slice the ginger root (you can peel it if you want, but not necessary), and toss it into a stir fry or soup dish, or you can sprinkle in the powder form. You can also find it in the tea section of your store in tea bags ready to go for ginger tea. To make your own ginger tea, just slice fresh ginger and add a couple slices to a cup of hot water and steep of a few minutes.

Chili Peppers Are Good For You?

Chili Peppers aren’t just hot – they are also full of capsaicin. The capsaicin in Chili Peppers is well known to work all kinds of wonders in the body.

- Chili Peppers are well known to work as an analgesic
- Chili Peppers also help prevent cancer cells from forming
- Chili Peppers act as an anti-inflammatory agent
- Chili Peppers help with headaches and sinus problems
- Chili Peppers can lessen the pain of arthritis
- Chili Peppers can help with a host of gastric issues (I know that sounds weird, but it’s true!)

How to you prepare chili peppers you ask? They’re great diced and added to tomatoes and cilantro to make a quick and easy salsa. You can also sprinkle them in soups, salads, throw them into a stir fry, or sprinkle them on tacos.

And Coconut (oil, water, and meat)

Coconut has a bit of a bad rap because it is thought to cause weight gain – but it’s actually one of the best foods to help you lose weight, believe it or not. Your body needs the good fats in coconut, and coconut water is actually better than any sports drink, loaded with electrolytes.

When I’m talking about healthy coconut, I’m talking about organic, virgin coconut oil, water (the water in the middle of a coconut), and the coconut meat itself.

- Coconuts are known to fight cancer
- Coconuts are known to fight heart disease
- Coconuts aid in digestion.
- Coconuts boost the natural immune system
- Coconuts improve Thyroid function
- Coconuts improve the body’s ability to absorb vitamins

Young Thai coconuts are the greenish colored coconuts often found at restaurants and supermarkets or on vacation to tropical destinations. You can just chop off the top and stick you straw right in, but make sure to spoon out all the nutritious tender coconut meat. You can also find organic virgin coconut oil in just about every health food store now days, and is great for cooking just about everything in.


2 Responses to “Lose Weight With Cinnamon, Coconut, & Other Everyday Super-Foods”

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  2. jhon barg says:

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“Is Your Thyroid Making You Fat and Tired?”

Everyone knows that in order to do anything, your body has to have energy. It’s so necessary that your cells can’t function properly without energy. Your heart cannot beat, your lungs cannot breathe, and your stomach cannot properly break down food. But, even if you are getting the required amount of energy for your body, if your thyroid isn’t functioning properly, you’ll always *feel* like you just can’t get a head with your energy.

So what IS your thyroid? Your thyroid is an organ that is located at the base of your neck, and you can kind of think of it as your body’s thermostat. If your thyroid is too low, then you have a low metabolism, low sex drive, and low energy. If your thyroid is too high then you have a high sex drive, your body temperature runs high, and you have trouble keeping weight on because your metabolism is too high.

Bottom line is, if your thyroid is low then you can only eat celery stick and work out every single day and STILL not lose weight.

The thing about the thyroid is that it is so integral to your life; it is like the part of your car’s engine that allows it to idle. When your car is idling, it is still running – but it isn’t moving. Same thing for your body. When you sit down in a chair, or sleep at night, your body is still running – even though you are being relatively still. Your body has to work like this, because it’s job is never really done. If your thyroid can’t keep up with what your body’s needs, nothing else in your body is going to work as well as it could be working.

In fact, you may not even realize that you have a thyroid deficiency. You seemingly have plenty of energy throughout the day, and you may not have any trouble getting through your daily workout, but in reality the energy that you are using in these activities is more adrenal based. Your adrenaline is what is getting you through. You won’t necessarily feel sluggish all the time, but if your thyroid is underactive you may notice that you need more coffee, sugar or cigarettes than normal.

A real clue that you may be having thyroid-related issues is that you are having issues sustaining your energy for long periods of time. Maybe you can’t work out quite as long as you used to, or maybe you can’t walk quite as far. If you sit down in a chair halfway through the day and you don’t want to get up – you probably have a thyroid deficiency.

If your PMS is more pronounced than it used to be – that can be another clue. And, if you are pregnant, or recently had a baby, it is *very* likely you have a thyroid deficiency.

Do your muscles feel week? Are you unable to workout anymore? Or are your workouts inconsistent? That’s your thyroid!

Does your head feel strangely heavy after lunch? Could you easily drop down under your desk for a nap? That’s your thyroid!

Basically, you either do, or you don’t have these symptoms. If you wake up feeling fully energized, can maintain your energy on a regular basis without any dips in your energy and are mentally alert, and you naturally adjust to your ideal weight whenever you try to eat healthy and exercise more – that’s a really good sign that your thyroid is okay. If you feel like your thyroid might be an issue, it probably is.

Just remember that the lab tests that doctors do are not always accurate. Let the symptoms be your clue.

So what do you do if you think your thyroid is low?

1. Do an at-home iodine patch test. Your thyroid stores a 3 month supply of iodine, and if you are iodine deficient that can cause your thyroid to be low. Click here for instructions: Iodine Patch Instructions

2. Avoid products with wheat. Wheat can suppress your thyroid.

3. Take my “10 Week Transformation Program”, where I teach you how to rev up your sluggish thyroid by making simple changes to what you eat, and doing inexpensive at-home testing.

Click here for more information about my “10 Week Transformation” program, or call us at 888-898-WELL with any questions.

Please pass this onto anyone who has thyroid issues! We need to get the word out that you can balance your thyroid the holistic way without medication!

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“Hidden Culprit for Adrenal Exhaustion & Weight Gain… Stress”

adrenalimageQuestion From A Reader:

Dear Rose,

I’m tired all the time unless I drink coffee in the morning. I can’t seem to lose this 10 pounds to save my life, even though I exercise and eat pretty healthy. I think I have adrenal exhaustion or adrenal fatigue, but how can I tell?

~ Anna, from Chicago

Rose’s Answer:

Seems like everybody’s under stress nowadays. When you’re body is under too much stress it causes your adrenal glands to be exhaustion for being on overload, and it can make it literally impossible to lose weight, cause depression, and cause you to have little to no energy.

80% of all doctor visits in the US are from stress related conditions & 90% all diseases are caused or complicated by stress.

Adrenal exhaustion in the #1 cause of the problems that people come to me for, and I’m not just talking about work stress here.

Stress & Adrenal Exhaustion Causes:

- Weight gain – even on a low calorie diet
- Tired or low energy – rely on caffeine for energy
- Speeds up the aging process – Look & feel older
- Depression/Anxiety
- throws off your hormones
- suppresses your thyroid

I can’t tell you how many of my clients will tell me that they started gaining weight 6 months to a year after a traumatic or stressful event like losing a loved one, or a divorce.

How to Tell if You Have Adrenal Exhaustion:

The stress of the economy, of raising kids, of trying to lose weight, even flying across time zones is stressful to your body, and all this compiled is what is causing our bodies to be in a constant state of “fight or flight” and it’s wreaking havoc on our bodies.

Whether you’re in real danger, or you’re just worrying about something, your body reacts the same. And when your body *thinks* it is in danger, it releases cortisol which turns on the switch to store glucose as fat for reserves for what it thinks is an emergency, instead of using that glucose for energy, thus making us fat and tired.

I can’t tell you how many of my clients will tell me that they started gaining weight 6 months to a year after a traumatic or stressful event like losing a loved one, or a divorce.

Adrenal Exhaustion Signs:

1. Do you ever feel light-headed when you stand up too quickly?

2. Do you crave salt and/or salty foods?

3. Look in a mirror and stick out your tongue. Is it shaky? Can you hold it still? that’s a sure sign. Seriously – I know it sounds crazy, but it’s a tell-tale sign.

4. Are you jumpy or easily startled? If someone jumps around a corner and yells “BOO”! does it always scare you?

5. Do you have difficulty losing weight, even when you exercise and eat right?

6. Do you wake up tired, even after 6 or more hours of sleep?

7. Do you need caffeine to get going in the morning, or to get through the afternoon?

If you answered yes to any of these questions, there is a high probability that you are suffering from adrenal exhaustion (also known as adrenal fatigue).

So what can you do about it?

Healing your adrenal glands takes time, it doesn’t happen over night. When I do saliva testing in my one-on-one practice it usually takes 6 months to a year for them to improve. So this is a process, and requires that you use several different angles or approaches at the same time to help take stress off of them, and then give them what they need to repair and heal. The only thing I’ve ever seen work long-term is using the ‘holistic approach’.

These are just 4 of the many things I’ve used to repair mine…

4 Steps to rebuild your adrenals:

Step #1
One of the things you can do is to switch from table salt (sodium chloride) to Celtic Sea Salt. The reason you crave salt is that your adrenal glands have depleted your minerals, and you need minerals to repair the adrenal cortex. Celtic Sea Salt contains over 80 minerals that your body *needs* desperately. You can use it on your food, or add it to water to make mineral water. Us it liberally, you can’t use too much of this stuff. This is THE best place to get it:

Step #2
Next, try Alternate Nostril Breathing. It may sound silly, but it literally sends a message that calms your body and mind – making you feel safe. It balances the left and right hemispheres of the brain, and flips the switch in your mind that you switched on when you started worrying about whatever you were worrying about. You can check out my video about it here to see how.

Step #3
Another thing to do is to load up on B vitamins. To rebuild your adrenal cortex, B vitamins are absolutely essential. My favorite is Bio-B100 from Biotics Research. They’re a fantastic company, but you have to set up an account to place an order over the phone. Call this number (800) 231-5777 and give them this number: 05TD9354. This will allow you set up an account of your own to place the order.

Step #4
Finally, my “10 Week Transformation Program” is perfect for getting your body back into balance. This program address adrenal exhaustion, and helps to increase your energy and lose fat by getting to the root cause of your weight gain. The “10 Week Transformation” Program addresses adrenal exhaustion, hormonal imbalances, thyroid issues and cleansing your body of toxins. Call 888-898-WELL for more info, or this link for all the details:

Please forward this to anyone you know who may be suffering with these ailments or who could benefit from this information.

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“Are You Too Old to Get Healthy?”

A lot of the people who come to me think they might be too *old* to get healthy.

What a load of crap. Is anyone ever too old to do something good for their body? One of the gals on my team just lost her great-grandmother who was 92 years old. This fabulous lady would set up a little screen around her and lay out completely NUDE to get some extra Vitamin D from the sun. Isn’t that awesome? So, when people come to me who are in their 40s and 50s thinking they are too old to do something good for themselves, I make sure they understand it is NEVER too late.

Check out this blog from one of my clients:

Chuck is 50, and his goal after we started working together in my “10 Week Transformation” Program was to lose 50 pounds. He’s done an amazing job of losing the weight, and chronicling it so we can all follow along. I absolutely love to see this kind of success out of my clients.  I think he’s lost about 40 pounds so far!

Go see how Chuck is doing, and let it inspire you to get your body to its most healthy state – no matter how old you think you are…


One Response to “Are You Too Old to Get Healthy?”

  1. Xtend life says:

    No matter what your health status, age or level of fitness you can do something to exercise your body and mind enough to maintain a decent level of immune function, vital organ strength and systemic protection. Even moderate exercise such as walking or swimming for 30 minutes each day, or weight bearing exercise such as gym work are all extremely beneficial.

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