We're Still Here

We're still here.

Take a moment and let that sink in.

It is December 22nd, 2020. Back in March, I couldn't even fathom getting to this point (and still be living in lockdown).

Now say it again with a positive glimmer of hope,

We're still here.

We are alive. We are breathing. We all still have our day-to-day worries, annoyances, hopes and joys.

I shared this on Instagram a couple weeks ago and it ignited a lot of conversation and private DMs, so I felt called to share a bit more below.

Two emotions can exist at once — the gratitude, joy and exhilaration of life with a new baby and new house — and on the flip side, 9 months of life in a pandemic, a deeply unsettling election and current president, empathy for everyone, whether they are battling COVID, struggling economically or with their mental health, and the racial injustices in this country.

IT IS A LOT.

We have it good, we really do. I feel my privilege daily. But we also just moved (which is technically a big life stressor according to the Homes & Raye stress scale), have no childcare because of the pandemic, are doing all the cooking / cleaning / home improvements and are learning to take care and parent our adorable 6 month old for the first time.

IT IS A LOT.

I also wanted to share something I've observed over the past couple months working with my 1-1 clients. We're barely talking about nutrition. We're barely talking about intense exercise. Instead, we're talking about mental health, about reducing anxiety and getting enough sleep, about movement that feels good, about drinking enough water and what to do about family and the holidays. About how to fit in some self-care when you can't go get a blowout.

So my permission slip for you this holiday season and start of the New Year: ditch the laser focus on food. Instead focus on how you can FEEL BETTER in 2021. Add up all the little things and that is where the magic is.

You've probably noticed that things have been quieter over here. I'm working "part-part time" and prioritizing my shorter work hours towards my roster of 1-1 health coaching clients.

But, I'm still here. We're still here.

And most of the time, I’m playing with Jack and his new book shelf. WHICH WE LOVE.

And all I really want to do for the rest of 2020 is eat chocolate, sleep, have a big glass of wine, lounge around in sweatpants and ride out the end of the wildest year on record.

We will certainly be home for the holidays. Stay safe, stay well, stay hopeful and "see you" next year.

“Baker-y Style” Chocolate Chip Almond Flour Cookies

You guys are going to LOVE these!

I’ve been making these Chocolate Chip Almond Flour cookies for over a year now, and it’s safe to say, that I’m obsessed.

I’ve made them for several family and friends, and clients have tried the recipe, and it’s a hit. I originally adapted the recipe from ElizabethRider.com and lowered the sugar, added in real butter and made a few other tweaks.

There are many things I love about this recipe:

1. The taste is totally like a cookie from a bakery, with a deep buttery vanilla flavor, but without the big sugar hit. Forgive the pun on my last name Baker. “Baker-y” just works for these cookies!

2. The almond flour lends so much healthy fat to the recipe and a touch of protein, which balances out the sugar from the maple syrup and chocolate chips.

3. You can eat two of these cookies and feel amazing afterwards, none of that sugar crash or cravings for the whole batch.

4. They save really well in the fridge and freezer, so you can keep a back-up stash (if they last that long!).

5. They’re BIG. They feel indulgent. They taste exactly like you just walked out of a bakery.

So, without any further marketing or SEO tactics, here you go! I You can screenshot this, or print it below.

Enjoy,

Okay, here’s the SEO stuff.

“Baker-y Style” Chocolate Chip Almond Flour Cookies 

By Michelle Baker

16 cookies

Ingredients 

Dry:

• 2 ½ cups blanched fine almond flour

• ½ teaspoon sea salt

• ½ teaspoon baking soda

 Wet:

• ½ cup of melted organic butter 

• ⅓ cup of 100% real maple syrup 

• 2 teaspoons Madagascar vanilla extract

• 1 egg

• 1 cup dark chocolate chips or baking chunks

Instructions

1. Set oven to 350*

2. Mix dry ingredients in a large bowl. Whisk wet ingredients in a small bowl. Add the wet ingredients to the dry bowl. Mix in chocolate chips.

3. Optional: let dough sit in the fridge 10 minutes to cool.

4. Roll dough into small balls with hands, press each cookie on the top to flatten to “baker-y style” cookie shape.

5. Cook for 20 minutes until golden brown at edges.

6. Cool for 10 minutes. Store in fridge for up to a week, or they taste great straight from the freezer.

Serve yourself two cookies, with a tall glass of almond milk and enjoy!

Nutrition Facts: per 1 cookie

135 calories

10g Fat

10g Carb, 8g Sugar 

2g Protein 

www.FitVista.com 

*Make this recipe vegan by using vegan butter, ‘chia-egg’ substitute + dairy-free chocolate chips.

I'm Back!

I'm back!

Time has flown by (doesn't everyone say that after maternity leave?).

We're blessed to have a happy, healthy baby boy who will be 4 months old this week.

Jack arrived on May 17th at 1:47am, just hours after my due date. Labor is WILD. Motherhood is WILD. And while my postpartum healing was really rough, other than that, I wouldn't change a thing.

We're finally sleeping through the night, going for long walks and mini hikes, and I've even done some swimming and light yoga. I knew I needed this summer and official maternity leave to recover, experience matrescence (the process of becoming a mother), bond with our little guy and get my own head on straight before I could go back to serving clients at the level you and I have both come to expect.

Happy to say that the time is here to get back to the work I love — partnering with clients to optimize their health, fitness and self-care, feel BETTER and keep on kicking butt in the world.

And let's just say, wow, the world has changed since I sent my 2020 kickoff emails in January. We're navigating our way through a once-in-a-century global pandemic. We're finally waking up to the racial injustices entrenched in this country. Millions are unemployed, millions are working from home. The kids are not in school. Gyms are closed. It's a mind blowing process to even get a haircut.

I've been emailing with former clients over the last couple weeks and here's what I've been hearing:

• Zoom fatigue is SO real

• It's hard to draw work/life boundaries when you're WFH

• Self-motivation to exercise is hard when you no longer have your favorite gym / pilates / spin class to attend

• Snacks are on overdrive when you're working from your kitchen table or home with the kids

• We're all starved of social stimulation and reaching for alcohol / sugar / carbs instead

• You’re sick of cooking the same old recipes on repeat

• It's so easy to gain weight while wearing stretchy pants and eating icecream every night ;)

• You have zero free time with the kids at home OR too much free time if you're single

• It's hard to plan when everything in life seems so unpredictable

• Who's supposed to take care of me?

• STRESS IS HIGH

• And seriously, what is self-care anyways?

Sure, there have been lovely silver linings: more time with family, ditching the commute, learning to cook, more work flexibility, getting more sleep. I LOVE hearing about these victories and shifts in habits. I hope they are here to stay!

But for those of you who are feeling me on the former, we've got to talk.

I've re-opened my schedule at new times for the rest of 2020. I'll be seeing clients and offering complimentary consultations at 8am, 12pm and 5pm EST.

Hop over to my portal and sign up for a 30 minute chat.

I'll kick off with all new clients this Fall and am offering my traditional six month programs — to make sure you start feeling like your best self ASAP and start 2021 feeling the way you want to feel.

Even in these crazy times, we do have the tools to protect and uplevel our health and immunity. Because next year has to be better than 2020 .... am I right?

We shouldn't have to go through this wild time alone.

I'm back and I'm here for you.

4 Months Of Maternity Leave Starts In 3, 2, 1 ...

I've known I wanted a traditional Maternity Leave since the summer of 2007, when I worked at Goldman Sachs in London.

And interesting time to start planning your next break from the industry, right?

And yes, laugh all you want . . . but you guys know I've always been a planner!

As an eager new college Intern, I'd toted home the benefits folder from HR to review one night in my rented flat in downtown London. I remember pouring over every detail and trying to form a vision of myself working at the company for the long-haul. While most of the details are now fuzzy, what I do recall was women who worked for Goldman Sachs in the UK (at the time) received four months of paid-leave, men received one week of Paternity Leave, and you also got a week off for your wedding.

Cool!   

I had a gut feeling, even then, that

1) I've always wanted to be a mother, and

2) a sense that transitioning in to motherhood was a big emotional, physical and mental adjustment . . . one that would take time. 

Nowadays, a lot has changed. I left the financial world almost 6 years ago, went back to Nutrition School, started a thriving health coaching business, wrote a book, got married to the love of my life, and soon after, pregnant.

The world has changed too. I know that tech firms, and now big banks often offer up to 6 months of maternity leave in the "war of benefits" and at the same time, many life-style bloggers and wellness influencers don't press pause — and instead start chronicling their post-partum life and personal recovery just days after their new baby makes his way in to the world.

But, in many ways, not a lot has changed —  for me. I've remained committed to what I know at my core, what is best for me, my baby and my growing family. I need the time to gracefully set down my business and pick up a baby for the next 4 months.

So, my friends, I'll officially be on Maternity Leave from May 1, 2020 through September 1, 2020.

I'll be back in September with a renewed appreciation and hopefully, strength, for both my business and a working mom life.

What to Expect from Me and FitVista

May 1st through September 1st

In short . . . nothing. I'm officially signing off my work email and Instagram @michellefitvista on May 1st. Sure, I do plan to share a baby announcement, but otherwise, expect me to pretty quiet for the next few months.

Did you hire someone? I thought about hiring an intern to keep up posts, sharing content or checking emails, but what I truly value about my business is 1-1 connection and confidentiality with my clients, and having an intermediary just didn't feel right, or necessary. 

Will I be paid? Well, my friends, one of the less glamorous sides of owning your business and having a flexible schedule is giving up the perks of a paid maternity leave. Alex and I consider ourselves very lucky that we have savings and his job and health insurance to cover my time off.

What about content? The best way to stay connected to my work and messaging is to pick up your copy of Self-Care in the City and open it up to a spot you may have missed, or re-read sections that catch your eye. I also have all saved and searchable blog posts saved here, and 5+ years of helpful Instagram content and quick tips if you scroll backward on my profile.

What about when you're back? Content will remain what you know and love about FitVista — sharing effective strategies for busy go-getters like yourself to optimize your nutrition, fitness and self-care, reducing stress, and make wellness work for you.

As I shared when I announced this pregnancy, I am not becoming a Mommy Blogger!  Sure, I love so many of these accounts, highly respect my friends that share such quality content, and have found them incredibly useful for pregnancy and prepping for baby, but it's simply not how I can serve you best. 

Our Privacy. Alex and I made the decision months or maybe even years ago, and I feel just as strongly that we won't be sharing photos of our little baby boy online. I can post all I want about my salads, or workouts, or stress-less tips, but I don't feel comfortable sharing my little one on the interwebs. I fully realize this may limit my "reliability" or connection to my readers in some way, but it's just that important to me. If we're IRL friends or you're my former client, of course, I'd be happy to share a photo of our little guy directly with you! 

Working Together I am SO excited to meet my future clients when I'm back in September. And I hope that's you!  

I often like to say that September is the New January,

So I know timing will be perfect to re-engage and discuss working together on your personalized health coaching program. Also, can't we all agree that we hope the world will be back to "normal" by then??!

Here's how to get on my list for new client openings:

• Write me an email, expressing your interest in working together this Fall. Sure, I won't be able to reply ASAP, but I'll be checking my emails in late August and compiling a list of names to reach back out to, on a first-come, first-served basis. 

• We'll schedule complimentary consultations in September, where I'll get to know your goals, habits and dreams over a 30 minute phone call and see if we're the right fit to work together. 

• Never hesitate to inquire! I typically take on 2-4 new clients a month, and there is always room for you if it's the right match. 

• I absolutely love reconnecting with former clients for shorter programs to refresh and take it to the next level.

• If you have Referrals, as always, please send your friends and colleagues here to my website at FitVista.com to read through the content and see if we're philosophically a good fit. I've added a "banner" and several notes that I'm on Maternity Leave from 5/1 to 9/1, so it should be clear to everyone reading that I'm away for awhile.

I plan to also return to Corporate Speaking Engagements and Book Talks in November 2020. Please see my speaking page for a list of services and what former happy corporate clients have to say.

With just 2 weeks, and 1 day until his due date on May 16th, our baby boy has been making his strong kicks known as I write this note to you today.

He either wants to say hi . . . or he's encouraging his mother to wrap things up already and start this maternity leave!  

So my friends — until we meet again — stay strong, prioritize your own health and mental wellness and know that hikes, happy hours and hugging friends and family will come back in to all our lives when the timing is right and safe. Hopefully, soon.

Wishing you the best, always.

PS: I’ll miss you!

22 Ways to Have Your Groceries Delivered

I've been asking my health coaching clients the following questions during our sessions over the last few weeks:

What does your body need today?

What does your mind need today?

and,

How are you sourcing groceries? (I am a nutrition coach after all!)

Even as I'm winding down my business hours before maternity leave starts on May 1st, I've felt the strong need to produce some new content for you. I hope to be helpful in any teeny, tiny way possible during this difficult time. So, I thought . . . what's one thing I do know about and can contribute to all of you staying safe at home?

Well, my friends, everyone needs to eat!

Below I'm sharing some ideas on how we're getting groceries here in NYC. But please, remember, now is NOT the time to be perfect with your nutrition plan. As long as you get a few fruits and veggies daily, some quality protein, water and healthy fats, feel free to bend the rules a bit on the diet stuff, okay?

I know that some of you are still safely going to the grocery store, and that's great! I’m sure you’re staying safe. I miss it!

And I know that not everyone may have access to the below services based on geography or budget, but I hope this list sparks some ideas of your own and how to get creative during this time.

I also can’t ensure all the discount codes I put below will stay updated as so much is changing with delivery companies day-to-day as they try to keep up with demand.

PS: Alex and I have made the personal decision not to go to grocery stores during this time as we want to be extra careful with me being almost 36 weeks pregnant.

Here's what we're doing:

1. Fresh Direct for the bulk of our grocery shopping. We were able to reserve a weekly time slot, so keep tabs on delivery spots opening every day and you may also nab one!

2. Butcher Box for a box of organic, grass-fed frozen meat we keep in the freezer. This code should give you $30 off your first order. They're waitlist only now for new customers, so instead try, Greensbury or Bellcampo, or inquire about your local farmer's market options for delivery or pick-up.

3. Misfit Market Box today we got a box filled with organic fruits and veggies for just $26. This code should give you 25% off your first order. If you find that Misfits has a delay in shipping, check out Imperfect Foods instead.

4. Amazon Orders of Banza Pasta, Chickpea Mac & Cheese, Simple Mills Cake & Muffin Mixes, Almond Flour Crackers, Avocado Oil, Cashew Butter and Dark Chocolate Chips.

5. Cheese shipped cold from Murray's Cheese.

6. Signed up for Winc for Wine (first 4 bottles, just $31!). This code gets you $22 off your first shipment.

7. I've been a big fan of this non-alcoholic beer from Athletic Brewing during pregnancy and they ship direct.

8. Satisfied my recent ice cream cravings by ordering a bunch of icecream bars from Coconut Bliss. They ship frozen.

9. JuicePress Grocery has the freshest produce, and is delivering to the tri-state area and select towns in Boston.

10. Of course, supporting some local restaurants with pick-up options and delivery takeout services.

A few other ideas to try:

11. Thrive Market for pantry staples

12. Amazon Fresh, I personally have not been able to get a delivery slot

13. Peapod for most groceries

14. Jet for non-perishables

15. Instacart

16. Hungry Root for healthy comfort food

17. Dinner Meal Kit boxes like Green Chef, Purple Carrot or HelloFresh.

18. Some grocery stores are even doing curb-side pick-up or early hours for at-risk populations.

Again, I can't guarantee these services delver to your area, or have availability — as everything these days is constantly changing — but I hope you can try one new thing that will brighten your weeks ahead.

Happy eating!

8 Ways to DIY Massage at Home

What a few weeks.

While I'm grateful for our current health and circumstances, it took me some time to come to terms with a string of disappointments and changed expectations of what the next few months (and last 6-7 weeks of my pregnancy) is going to look like.

You too?

Including . . . (on a lighter note) forgoing the pre-natal massages I was looking forward to!

If you're anything like me, getting massages — whether they be at the nail salon, the fancy spa in town or the corner massage place — is one of your favorite ways to treat yourself.

I write in my book, Self-Care in the City, how massages are not indulgent, but such an important form of self-care and stress-relief in our busy, go-go-go world.

So, what's a lady or man to do when you're stuck at home, all the spas are closed and you're forced to practice social distancing?

Well, my friends, I've got some answers and ideas for you today.

I've been a nut about most of these items I'm sharing with you for years — even harking back before my personal trainer days.

We own all these in our own home — it's great to have tools on hand to work out the kinks and take care of yourself before you get injured or succumb to chronic pain or tension (I'm looking at you #techneck!).

And please, once we get the green light to go out in public again, book yourself a massage with a true professional — the massage will feel 100x better once this is all over, am I right!?

1. Foam Roller ($24): If your legs, butt, or back feel stiff, spending 10 minutes on your foam roller melts away tension, stretches out your muscles and fascia, and promotes circulation of fresh blood for true healing and regeneration. Foam rolling can feel awkward at first, but I promise, after just a few times, you'll build up a rhythm and spot the tight spots right away.

2. Spiky Green Ball ($5): I swear by this specific mini green ball for rolling out achy feet. In fact, it helped me heal from plantar fasciitis back in 2011.

3. Foot Roller ($11): This works similarly to the green ball above, but it's a bit easier to use and you can keep it under your desk to roll your feet while typing away.

4. Lacrosse Ball ($6): Use this to dig in to tight glute muscles or pecs — here's two videos I often share with my health coaching clients explaining how-to.

5. Massage Machine ($40): My brother and his gf purchased this last year and I used it once after a dinner party at their place. I was hooked, and we ordered one for our home pronto.

6. TriggerPoint Massage Cane ($17): When strength training for the wedding, I developed a knot in my upper left shoulder. Just using this for 5 minutes a day was more effective than paying for a massage.

7. Bath or foot tub with epsom salt flakes ($14): Order epsom salts online, (I love these super effective magnesium epsom flakes), pour a couple cups in a hot bath or this foot-soaking tub and enjoy some magical self-care for your body or feet. You'll melt your muscles and sleep like a baby because of the mineral magnesium in the Epsom salts.

8. Trade or Ask Your Partner: Sync up with your partner and exchange foot massages while watching a movie or Netflix. Set up a timer for 10 minutes or just massage each foot until you lose steam and switch. If foot massages with your roommate seem too intimate, try exchanging back or shoulder massages instead.

Did you find any ideas you'd like to try? Then please pass this email along to a friend who you know would *love* a massage right now.

Stay safe, stay healthy my friends,

Hugs,

Why Daily Walks Are Keeping Me (Almost) Sane

Hi FitVista Friends,

I felt the need to write this blog post and hopefully offer a few words of comfort during these strange and unprecedented times. Please know that I am always here for you to vent, share, and listen. Never hesitate to drop a line to my email.

I'd love to hear from you.

It's certainly taken me time to wrap my head around everything and readjust our plans, especially around what the next few months will look like.

I have a tendency to be a control freak, especially around planning and timing, and this pandemic has forced us all to be flexible and creative in ways we've never before experienced.

In the midst of it all, Alex, the #7.5 month bump and I are doing well. We're social distancing, working out of our apartment and having groceries delivered. My only exception is going to doctors appointments for our baby-boy-on-the-way, who is healthy and growing. We feel blessed, but of course, we did not expect to navigate a global pandemic during the third trimester of our first pregnancy.

It’s scary.

What I keep telling myself is that no one has this all figured out. The external landscape and the "rules of the game" keep changing.

The #1 thing I've been doing to stay sane and keep anxiety at bay, is to get in 30-60 minutes of walking outside every day.

STAY SAFE + SOCIAL DISTANCE

It goes without saying, but of course, be smart and only go walking outside if you can safely stay distanced from others per CDC guidelines. We’re lucky to live along a breezy mile-long park along the waterfront in New York City and can easily walk and stay well over 6 feet from other exercisers.

WHY WALKING

I've always told my clients, and write in my book,

"When in Doubt, Go for a Walk"

And you'll feel better.

Let's talk a little history first.

“Solvitur ambulando” is an old Latin term which translates as “it is solved by walking.”

I know almost all of us are feeling anxious and stressed (and a lack of control) about the current state of affairs.

You know what you can control?

Going for a walk.

Have a problem that feels overwhelming? Go for a walk. Feel off and can’t figure out what’s bugging you? Go for a walk. Feel depleted and blah from all this time inside? Go for walk.

Walking is a proven meditative activity, and walking (aka meditating on the move) is a particularly efficient way to de-stress.

TYPES OF WALKS

Here are a few different "types of walks" to try in the next couple weeks (or months):

1. Friend Walk & Talks: Schedule a phone catch-up with a friend and both go on a walk together, virtually.

2. Business Walks: Monday through Friday, take yourself out for a 30 minute "business walk" and sort through your pressing items in your own head. I guarantee you'll come back with a clearer mind and shoot off those follow-up emails quickly.

3. Thinking / Feeling Walks: A lot of us are feeling A LOT right now. Worried about our relatives and health-care workers, concerned about at-risk populations, nervous about the economy, stressed about the kids at home, the list goes on. Going for a walk allows you to feel and sort through your own feelings, (rather than numbing them out with food or wine) and come up with a plan to cope.

Will you try this?

Let me know if this concept of walking and “solvitur ambulando" (translation :: it is solved by walking), works for you. Sending you big virtual air hugs and health during this hard time.

I'm Pregnant! + Plan for 2020

Yes, I'm Pregnant!

Thank you so much for your love over on our Instagram announcement a few weeks ago. Our little baby Baker boy is due on May 16th, 2020.

Being a May baby myself, I'm thrilled at the thought of welcoming a little one that time of year! Also, I'm finding that the cooler temps in NYC these days are really helping combat the nausea I felt the first 16 weeks. Yup, all-day constant queasiness, food aversions and headaches has been really hard.

I've been leaning in to my self-care, sleeping 8-10 hours a night, and thankfully have been coming out of all-day morning sickness the last couple weeks. It's glorious to feel my old self coming back. My interest in vegetables has renewed, I can actually hop on my Peloton bike again and I'm catching up more often with friends IRL.   

What to Expect On the BLOG and In the BIz in 2020?

I want to assure you all you readers of a few things, especially that the content here on my blog will remain the same. I'll continue to share:

• easy ways to sneak in more nutrition,

• simple stress-less and self-care strategies,

• stories on hiking, nature, and diversifying your workouts,

• books i'm reading and why you may just love them too (check out my winter reading list!) and of course,

• tips and strategies I use with my health coaching clients on nutrition, fitness and wellness.

In short, FitVista will not become a baby / mom blog :)

My health coaching clients continue to be go-getters (Type A professionals and/or moms), who want to optimize their wellness and reduce their stress. Read more about my clients here and here.

I hinted at this in December . . . and I'm excited to finally launch a new offering for you today.

Launching my 3-Month Program Offering

• Have you been curious about health coaching?

• Are you wondering how you could benefit from personalized support and a unique custom plan to fit your goals and health priorities?

• Have you been trying the same things over and over again and not seeing results?

• Are you ready to take it to the next level in 2020?

  Well, my friend, read on, because I've got an opportunity with your name on it.

Historically, I've only offered 6-month programs to the over 100 clients I've worked with. But! Because I really want to serve you as we head in to 2020, I am officially offering a 3-Month Program for the first time ever.

This is a smart choice for someone who wants to kick off their new year upgrading their nutrition, increasing their energy, finally figuring out the workouts that work best for them, and all the while, reducing stress and optimizing their hormones.

My clients who invest in their health say that this work is life-changing: everything from eliminating digestion woes, increasing muscle tone, sleeping better at night, and increased self-confidence and happiness ... here's what some of my clients are saying about their experience in the program.

"I've entirely shifted my attitude towards food."

"I haven't felt this good in 10 years."

"I made major changes to my diet, lost the weight I was hoping to and overhauled my relationship to food, eliminating many destructive and unhealthy habits without feeling like I was starving myself or missing out on enjoying myself. I love Michelle's positive energy and how her approach is completely personalized."

Does this sound like a "maybe" or a "hell yes?!"

If so, here are some more details:

Timing: New clients for the 3 Month Program will start anytime in January and wrap up in April.

Cost: This program will be offered at a very affordable price point to make it easy for you to say yes to investing in yourself.

And yes, I'll be taking maternity leave from May 1st through the end of August and plan to return to my business and seeing clients in September 2020, so! That means, we have only 3-4 months left to work together before I go.

If this is something you've been thinking about for awhile, this is your chance to get on board. I doubt I'll ever offer my program at this length or this price again.

How to Schedule a Free Consultation

I've cleared my calendar for 30 minute complimentary consultation calls on the following days in January — simply click on any of the below to schedule in my calendar directly.

I'll only be taking on 4-5 new clients in this new format before I head out on maternity leave, and I'd love for that to be you!

Schedule quickly to save your preferred spot. We'll chat about your wellness goals for 2020, your health priorities or concerns and make a plan that works best for you. I love getting to know people through these valuable initial sessions — sharing tools to optimize and up-level your nutrition, fitness and wellness right away.

Thank you all for your support — I'm so grateful to have this community, clients I adore and a business I love. Alex and I are so excited to begin this next chapter as parents and I always welcome your words of encouragement and advice as we move in to the new year together.

Let’s make it a great 2020!

Winter Reading List — Books, Books, Books

One of my favorite things to do this time of year is curl up on the couch with a blanket and a good book. Since I was a little girl, I’ve always loved reading — and I’m happy I chose to become an English Major in college, rather than pursing Poli Sci (which eventually became my minor). But with all that said, I still always have trouble finding a GOOD BOOK. One that hits all my criteria: well-written, a good story, not too depressing / dysfunctional or scary, relevant, insightful, one you want to pick up and keep reading, etc, etc.

You too?

I’m always hesitant to recommend books to friends, because I know everyone has such different tastes. And that’s OK! In fact, this mirrors my views on nutrition. Everything should be personalized and if you don’t like a certain food, you don’t have to force yourself to eat it! Same with reading! Reading, like eating, should be enjoyable, and if you don’t like a book or a type of food, it’s totally okay to put it down and move on.

With all that said, I’ve narrowed it down to these gems I’ve read over the years. I’ve been eager to put these all in one place for some time now, and not just on my bookshelf or kindle. I’m excited to share these with you and maybe you’ll love one of them just as much as I do. I tried to be brutally honest, so you can sense whether this book is the right fit, or to keep on browsing.

The time between Christmas and New Years, or time spent on an airplane or waiting on transit, can be the best time to get lost in a book — rather than scrolling on your phone, right??

And if you’re not totally convinced, the health coach in me has to add, reading for pleasure helps lower the stress response! So, my friends, I encourage you to create some downtime this holiday season to curl up and dive in.

Happy Reading!

PS: This post does contain affiliate links which may compensate me a tiny fee if you make a purchase, xo.

BOOKS ABOUT LIFE

Present Over Perfect by Shauna Niequist. THIS BOOK. If you’re a busy, workaholic, go-go-go type, then this has your name written all over it. The writing is stunningly beautiful and the writer draws you in to her story with such honesty, and captivating, important messages. If you haven’t read it yet, I’d say this is my #1 suggestion! I’ve sent this book to so many of my clients.

Unbound by Steph Jagger. When I read this book a few years ago, I felt like the author was speaking directly to me. She writes about leaving her high-paying corporate job to pursue skiing around the world and breaking the world record. And while I’m not a skiier, the storytelling, the identify shifts she experiences, and moving from a masculine world to a closer look at her feminine side, really resonate. This is another book I’ve sent along countless times to friends and clients.

Year of Yes by Shonda Rhimes. If you’re ready to embrace all that 2020 has to offer, this is your book. The writer of Grey’s Anatomy and Scandal is an introvert and married to her demanding work. When she decides to just say “yes” for a year and step outside her comfort zone, she completely transforms. Hilarious and super enjoyable read.

The Anatomy of a Calling by Dr. Lissa Rankin. This is a book about life, career changes, and the questioning of the conventional medical profession. The author begins to doubt her path as a doctor and tries everything from a shaman to natural healers and creates a story uniquely her own.

Carry On Warrior, by Glennon Doyle. Life is not just FINE, and this author brings to life stories of the messes and the real life behind the scenes in beautifully written and hilarious short stories. This is a must read if you’re game for a funny, cynical, and downright real portrayal of what life is really like. I adored it, and laughed and cried my way through.

Primal Blueprint by Mark Sisson. You’l notice I got to the 5th recommendation before I even mention a nutrition book. THIS is my favorite book about nutrition and I have such respect for the author. I love the stories of ancestral humans and how that influences what we should be doing for optimal health in today’s modern world. If you’ve been one of my clients, you’ll recognize a lot of these stories (because I love to re-tell them)! And if you’re looking to uplevel your health, longevity and nutrition in the new year, this book is a well-researched, smart and honest resource.

Food Freedom Forever, by Melissa Hartwig Urban. If you’ve struggled with an “all or nothing” eating style, dieting or restricting, then this book is for you. I literally ate it right up, and love the concept of “if it’s worth it - eat it.”

The Highly Sensitive Person, Dr. Elaine Aron. When I read this book way back in 2012, I felt like I’d finally found my personal “How-To” Manual. The author describes what it is to be a Highly Sensitive Personal (HSP) and how 15-20% of the population is more empathetic, sensitive to loud sounds, smells and scratchy fabrics, and may need to take special care of their health, and so much more.

Quiet by Susan Cain. My former boss in finance recommended this book to me when I mentioned to him on a business trip that I’m actually an introvert (I played the extroverted client and sales role deceivingly well!). This book became quite popular in tandem with the author’s Ted Talk on the subject and is extensively researched and a must read guide for introverts in today’s world.

How to Be Married by Jo Piazza. OK, since I did get married this year, I had to throw in a book on love and relationships! This book profiles marriages around the world and what ingredients for great relationships exist in different cultures. I found it to be a fascinating case study and a fun book to read before getting married. Also a great read if you’re new to a relationship or already in a long-term partnership.

The Defining Decade by Meg Jay, PhD. HEY 20-somethings, read this book! My friend suggested this book to me just after I turned 30 and I devoured it. The author speaks to the importance of taking bold career steps in your 20s and setting yourself up for success in life. It’s not a pushy or authoritative manual, but rather an insightful physiologist’s view on what makes a strong and resilient human being, with little life regrets. Buy this for your 20 to 30-year-old friends and family members!

MEMOIRS

Becoming by Michelle Obama. Oh Michelle, you go HIGH! This was my favorite read of 2018. I love, love, love memoirs of successful people and our former first lady knocks it out of the park with this one. Everything from her childhood and family life in the South Side of Chicago, meeting Barack Obama, how to navigate motherhood while being a working woman, and of course, their rise to the White House. I loved the book so much I even bought last minute tickets to her book talk at The Barclay’s Center last December for an astronomical ticket price. FAN GIRLING right here. The hardcover is also on sale right now for just $11.

Shoe Dog by Phil Knight. Finally, a book about running and for those of you who love memoirs, the great and epic story of founding Nike. This book was magic for me, and I highly suggest that everyone read about this iconic company. Just enough economics, personal stories and running to balance it all out.

Shrill by Lindy West. Ladies! Feminists! This book will fire you up, make you laugh, and make you cry. I’m very glad I read it and am about to dive in to her second book, The Witches are Coming.

The Girl with the Lower Back Tattoo by Amy Schumer. Laughed out loud at least 100 times with this gem. Not only was her book funny, but I was pleasantly surprised at how serious, deep and insightful it was. Reading her memoir gave me a completely different appreciation for the comic and woman who is Amy Schumer.

Do the KIND Thing by Daniel Lubetzky. For you nutrition nuts and/or entrepreneurs, you’ll love this memoir about the hustle of the founder who build the company that sells KIND bars.

We’re Going to Need More Wine by Gabrielle Union. Another great memoir, that’s relevant, funny and touches upon serious issues like being black in America. You definitely might need more wine.

HIKING / RUNNING

Wild by Cheryl Strayed. Let’s just say, the book is way better than the movie. For all my lady hikers out there, or folks who have daydreamed about hiking the Pacific Crest Trail or the Appalachian Trail, this book is for you.

Becoming Odyssa by Jennifer Pharr Davis. Disclaimer: you have to really love hiking to get in to this book. The author recounts her journey along the Appalachian Trail, which is something I’m absolutely obsessed with reading about.

Run The World by Becky Wade. Similar Disclaimer: you have to really love running and have run competitively to appreciate this book. Otherwise, all the running jargon might throw you off. That said, to all my runners, this book about running cultures around the world will stick with you for life. I still reference it.

A Walk in the Woods by Bill Bryson. I promise, this is the last niche hiking book. I loved mentally escaping from NYC, learning about the creation of the Appalachian Trail, and getting lost in the woods with this one.

NOVELS

Rules of Civility by Amor Towles. If F. Scott Fitzgerald was alive today, he would have written this novel. The writing style is majestic, and the story about New York City in the late 1930s over New Years Eve is utterly captivating. Everyone who I tell about this book absolutely loves it!

The Secret History by Donna Tartt. A small liberal arts college in Vermont. A murder-cover up. A thrilling story without it being truly scary (just my kinda book).

Atonement by Ian McEwan. Sure, you may have seen the movie, but again, the book is even better. Ian McEwan is known for his beautiful prose and powerful writing. If you’re in the mood for a gorgeous book, that is a touch sad, this is for you.

The Time Traveler’s Wife by Audrey Niffenegger. I haven’t read this book since 2006 and I think I owe it a re-read. It brought me to my knees then, and I'll always think of it as one of my favorites.

FUN ONES

I read mostly fun “beach reads” on Kindle, including …..

The Chaperone

When Life Gives You Lululemons

The Dollhouse

The Knockoff

The Stylist

One Day in December

Astor Place Vintage

This Will Only Hurt a Little

Single State of Mind

At The Water’s Edge

Breathe In, Cash Out

The Secret Life of Violet Grant

Rare Objects

The Perfume Collector

and more seriously, The Winds of Skilak

Hillbilly Elegy

and hey guys, if you’re still reading … Red Notice was a thrilling read!

And a shameless plug, if you haven’t scooped it up yet, my book, Self-Care in the City, makes for a fun, life-changing read and also makes a great gift!

I’d love to hear if you end up reading and loving any of these books. So don’t hesitate to drop me a line in the new year via email or Instagram @michellefitvista and let me know.

My One Year of Peloton — Review

Finally! My review of my Peloton bike is here!

I received the bike on September 5, 2018 and initially intended to write a One Month Review of My Peloton Bike and kept delaying, and delaying — mostly so I could use the time to hop on the bike and ride instead of sit and write a blog post. And you know what? I’m glad I waited. They say “procrastination is a form of intuition” and in this case, I believe that to be true. Because it’s much more worthwhile to share how I’ve been loving the bike for an entire year and have successfully incorporated it in to my lifestyle, rather than having spent thousands of dollars on a fad that sits in the corner of our living room. As of September 2019, I’ve gone on 140 rides! That’s some proof my friends. I encourage you to read on and see what other unexpected benefits I’ve found from riding this bike that ‘goes nowhere’ over the last year.

First, I should add a disclaimer: I used to say I hated spinning. I even write in my book, Self-Care in the City, how as a runner, I much prefer standing up and doing interval work on a treadmill where you’re upright and not crunched over a spinning bike. But alas, people can change, including myself!

When I tore the ligament on the bottom of my right foot in late June 2018, my doctor told me that biking and swimming were the only exercise could do for the next few months. I couldn’t even walk, and definitely couldn’t run. And while I love swimming laps, it’s difficult to find a lap pool in NYC, so I instead relegated myself to checking out my local spin studio. It was pretty good — and after 10 classes I felt myself getting better and enjoying the good sweat, but the money started adding up. It’s wayyy more expensive to go to a boutique spin class than run outside, which is free! So when a few of my Peloton obsessed health coaching clients were visiting town in August, they convinced me to join them in the NYC Peloton Studio and go for my first ride.

I was hooked! Then I posted on Instagram in early September 2018 about our new bike and a few weeks later told you I was officially addicted. Read on for how this runner bought herself a bike after only test ride and found herself loving spinning.

10 REASONS I Love Riding My Peloton Bike

1. That Endorphin High

Not all workouts give you that sweaty endorphin high — you know how good it feels! As a runner, in my opinion, there’s nothing like it. The number one reason I love my Peloton bike is that it most closely mimics the feeling I get from going on a run, and maybe even surpasses it because of the instructor’s phenomenal music choice or well timed interval sequence.

2. Sweating

Sweating is an important way for our body to detox and if we’re not making a concerted effort to get in a good workout a few days a week, we can start to feel blah. When I was injured in the summer of 2018 and benched from most exercise for a month, I even noticed my face looked different because I wasn’t sweating and detoxing like I normally do. Getting in a good sweat is the best form of medicine and is always worth it once you’re finished. A smart investment in your long term health, right?! I find that hopping on the bike for even a 10 or 20 minute ride will get my heart pumping to break a light sweat and step off feeling great.

3. I GET tO STAY HOME

Living in NYC is hard sometimes, and jumping on the subway to get to a workout class is not my favorite thing. It’s exhausting! I love that I save time not commuting when I use my Peloton bike. Since I work from home, I can simply get off a client call, change in to casual workout clothes and hop on the bike in minutes. I’m not a mom yet, but I know so many moms and parents benefit from this quick and easy access to their home workout. Time is precious and those minutes saved by simply walking to your bike in your own home allows you to actually fit in a sweat session during a busy and demanding day. My husband Alex often hops on the bike before he commutes in the mornings and still has time to shower and eat breakfast.

4. I’m Working Out on Days I Usually Wouldn’T

There’s really no excuses when you bike is in your living room of your NYC one-bedroom apartment and in sight of the couch and the TV. There have been many days where I’ve felt “eh” and would have typically skipped a trip to the gym or a workout class, but can convince myself to do an easy 30 minute “90’s themed ride” and feel amazing afterwards. There are also mornings when I wake up and plan on showering anyways, so I hop on the bike for a quick sweat before washing my hair. Since the bike saves time (you don’t have to drive to the gym), I also can sneak in a quick ride before an evening event or work call.

5. WEATHER ISN’T AN ISSUE

Now that it’s been a year, I’ve rode through blizzards, Nor'easters, rain storms and swelteringly humid 90 degree NYC summer days. There are no excuses! By looking through my past year’s exercise log (Peloton app does that for you), I find I do rely on the bike slightly more during the hottest summer months and also in the bitter cold months of winter. I tend to get outside a bit more to run or walk in the beautiful days of fall and spring, which I think is a nice balance! We also placed our bike near the door to our balcony, so I either crack open the door to let in cool air, or pump up our AC unit during the summer.

6. THE MUSIC

I’ll admit, I’m not a pro at music selection. In college, I’d certainly spend the time buying 99 cent songs off of iTunes and downloading them to my running playlists to go for runs with my iPod, but now, I just rely on someone else’s playlists on Spotify, which can be hit or miss for me. That’s why I love the Peloton instructors and their STELLAR taste in music. What a relief to have someone else pick uplifting, heart pumping and exciting music for you!? I always leave my ride hearing a song I haven’t thought of in years, or singing along to one of my old favorites. My husband does tease me for singing along while I ride sometimes . . .but hey, that’s not stopping me!

Let’s connect on Instagram, I’m over at @michellefitvista

7. I’ve LOST WEIGHT

While losing weight was not my primary focus for buying and riding the Peloton bike, I certainly thought of it when I hopped on for my first ride. I’d gained a few pounds during my injury and I’m happy to report that those pounds fell right off after riding for a month. Peloton’s private Facebook group has so many inspiring weight-loss stories and I absolutely love reading about people who have empowered themselves with the bike to amp up their nutrition, fitness and entire lifestyle. Many of my health coaching clients swear by the Peloton for losing or managing weight (and most importantly, feeling good). Also! After a few months of riding and adjusting to the seating position of spinning, I felt my abs engaged more and more and was excited to feel my baby abs flexing even while off the bike! Oh and one final thing, since we did get engaged and married in 2019, riding the Peloton was part of my strategy for getting “bride fit” for our big day.

8. I’m SAVING MONEY

I mentioned earlier how those $20 spinning classes at the local studio were adding up quick. So let’s break down the financial investment of the Peloton as a comparison. I opted for their payment plan rather than paying in full, so no thousands of dollar cash outlays for me! Instead, I pay $61 a month for the bike itself and will be paying that off for 2.5 or 3 years, and then $39 a month of a continual fee for the streaming service for classes (which I’ve heard a rumor that $39 price may go down, but I’m not sure). So all in all — I’m laying out $100 a month for everyone in my family to have access to this form of exercise. That’s certainly cheaper than joining a gym in New York City! Considering Alex uses the bike occasionally and I conservatively use it 10 times a month, breaking it down to $7 or $8 a class is a good deal.

Want to SAVE $100 on your PELOTON bike investment?

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9. ALWAYS UP FOR A CHALLENGE

I love a good challenge. I’ve run marathons, hiked mountains and competed in triathlons. So I love how Peloton keeps me on my toes. The interval rides are HARD, the hill climbs are HARD, and you’re always striving to beat your personal best. Sure, there is a leaderboard and competition with other riders, but mostly I just pay attention to how I feel and what I personally need or want out of the workout. Some days I have a ton of energy and I go for it, but other days I just need an emotional ride or recovery ride and I chose my class level and length accordingly. Either way, I can pick my challenge and always feel really accomplished when I’m done.

10. I’m HAPPY

I asked a lot of friends and clients who had Pelotons about their experience before I jumped in and bought the bike. The line that sold me was from my friend Brooke of B.B. Wellness who shared, “this bike makes me HAPPIER.” Okay, I’m sold!

I truly think fitness can be more mental that physical and listening to great music, sweating it out, reducing stress in your system and sleeping like a rock are all super important to me. When I consistently ride my bike, I feel HAPPY, and that my friends might just be my favorite thing of all.

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Oh and friends, I have to add, I actually LOVE spinning now. Find me on the bike at username MichelleBaker12.

I also feel like this low impact aerobic exercise will continue to evolve with me through the next stages of life: when I get pregnant, when I become a Mom, when we move … the bike is coming with me!

From my happy feet to yours. Enjoy the ride!

By The Numbers — Your Daily Guide

I’m excited to share this with you today!

I’m often asked for health guidelines or a meal plan — but if you’ve been following my work for some time now, you know that I believe every individual should have their own PERSONALIZED plan and nutrition is not one sized fits all. When your health protocol is specifically tailored to you, you’re much more likely to follow through, feel proud and feel results.

But that said! After my five years in this field, and working with over 100 one-on-one clients, here are 9-10 common guidelines that I truly believe apply to everyone.

Quick note :: these guidelines are for “optimal health” and believe me when I say, I don’t hit these numbers on a daily basis! So please, don’t stress. These numbers are goals to aim for over time. If you get to 4 vegetables a day, that’s great! And same goes for new moms and dads; catching any sleep when you can is a huge win.

Homework :: pick one thing to AIM FOR, not all 10!

35 Grams of Fiber

This is a lot of fiber. Start looking at labels, or googling the fiber of certain foods you eat often. For example, when you type in to the search bar, “avocado + fiber",” this comes up. Some of my top fiber foods include, mixed greens, avocado, cruciferous vegetables, raspberries, nuts and seeds, squash, sweet potato, chia seeds and flax.

Less than 25-35 grams of Added Sugar

Thankfully food labels are now mandated to separate added sugar from natural sugar, but I encourage you to still be the label detective. Women should be eating no more than 25 grams of added sugar per day, and men, no more than 35 grams. This adds up quickly. When you’re on line at the store, pickup and read the labels of a few candy bars, iced teas or sodas. You’ll be shocked. PS: Natural foods like fruits don’t count towards this daily limit.

8-9 Servings of Vegetables

I’ll repeat, THIS IS A LOT of vegetables. So remember, this is for absolutely optimized health, and like I said, I certainly don’t hit this number every day! But I certainly aim for it, and probably land at an average of 6+ servings of veggies per day. Veggies give you a multitude of nutrients, minerals, fiber and anti-inflammatory benefits. I’d be so proud of you if this inspired you to add more greens to your plate, or try a side salad at your next meal.

20+ grams of Protein / Meal

A good serving of protein at each meal of the day will keep you satisfied, fueled and full until the next time you eat. So many clients come to me sharing about food cravings in the afternoon or snacking at night. The first thing we do is make sure they’re getting 20 grams of animal or vegan protein in their breakfast to stabilize their blood sugar and give them energy to fuel their busy day. And guess what! Getting enough protein does significantly reduce those afternoon sugar cravings and energy slumps. Try it!

AT least half your Bodyweight in Ounces of Water / Day

I talk about this one a lot in my corporate talks and in my book, because it’s just that important. If you weigh 200 lbs, you need to drink 100 ounces of water a day, at minimum. Add in 20 ounces if you’re doing a workout. I know water can be really boring to talk about, so I try to make it fun. For example, having a crush on your water bottle can help.

7-9 Hours of Sleep

As some one who used to sleep 5.5-6 hours a night and rely on four cups of coffee a day to keep up to speed, this one was a hard one for me to incorporate in to my lifestyle. But let me tell you, now that I’ve trained my body to clock 8-9 hours of sleep a night, I’m recovering faster, my mood is better, and I’ve healed my adrenal and hormonal imbalances. And yes, this means turning off your screens and smart phones and tucking yourself in to bed at bedtime.

100-150 Grams of carbs, Depending on Activity Level

This one was the trickiest one for me to suggest in today’s post. I have some clients actively doing a keto-type plan, eating around 75 grams of carbs / day and some clients who are competitive athletes and easily consuming 200 grams of carbs / a day. But what I’ve found with most clients, especially those of you who may workout daily, but then sit at a desk job for a majority of the day, that this seems to be the sweet spot for fueling your life, recovering from your workouts and keeping your hormones happy.

10k Steps, or 30-60 minutes of Exercise

Get in those steps, or get in that workout. You’ll never regret it.

10-15 Minutes of Direct Sunshine

Vitamin D is a powerful healer and mood-booster. In the winter I aim to supplement with these Vitamin D drops, and in the summer months, I try to get in 10-15 minutes of sunshine directly on my skin and only after that point, apply sunscreen. Next time you get your annual blood work from your doctor, ask about your Vitamin D levels. I recommend levels of 50-70 for optimal health. I write more about Vitamin D in my post from last summer.

Questions?

Email me because I’d love to hear from you. Print this graphic out and refer to it this year. Experiment in real life. Don’t stress. I want you to feel good. Remember, being healthy is a vehicle for a long and happy existence, not the end destination. So eat a piece of kale, and then go rock your life.

10 Simple Dinners — Recipe Round-up

I’m the first to admit, I don’t LOVE cooking.

Sure, you must be thinking, “but wait, but you’re a health coach, cooking must come so easily and naturally for you! You must love it!”

Here’s the thing, I love nutrition.

I love fueling my body with healthy nutrients. I love eating delicious food.

But with cooking, I want it to be simple, quick and easy. So I can get on with the rest of my life, like running my own business, fitting in my workouts, and . . . relaxing and watching Netflix with Alex.

So! Just like I advise all my busy, 1-1 health coaching clients, here’s what to do >>> find quick, simple, nutritious meals you can make on the fly, and easily recreate during a busy week, so you can fuel your LIFE and not spend all your precious free time in the kitchen.

Here are some recipes I have a on repeat:

1. Healthy Sheet Pan Chicken Sausage and Roasted Veggies

This one-pan dinner by Brittany of Eating Birdfood checks off all my meal requirements: veggies, protein, healthy fat and complex carbs.

2. Paleo Whole30 Chicken Tenders

These Whole30 approved almond flour crusted chicken fingers by Real Food with Jessica are easy to make and are a treat for kids or house guests (we even served them once at a dinner party!).

3. Kale Caesar Salad with Crispy Chickpea Croutons

Alyssa from Simply Quinoa knocks it out of the park again with this craveable salad. The roasted chickpea croutons take it to the next level of deliciousness. Feel free to add chicken if you’re not following a vegan diet.

4. Chickpea Pasta with Frozen Broccoli

This combination by yours truly is about as simple as it gets. When you just can’t think about cooking dinner, you can throw this together in 10 minutes and it’s still way quicker and cheaper than takeout. Ingredients: Banza chickpea pasta, frozen organic broccoli, extra virgin olive oil, sea salt and garlic powder is all you need. I always keep these ingredients on hand in my pantry and freezer for last minute fiber-filled meals.

5. Sexy Veggies Broccoli, Cauliflower & Bacon

People are falling in love with roasting and my simple sexy veggies recipe. This works for most veggies and if you’re vegetarian, that’s great! Just use avocado oil spray in lieu of bacon. Give it a go and let me know what you think.

6. Baked Paleo Meatballs by Dominique of Perchance to Cook

I love this paleo-friendly recipe by Dominque of Perchance to Cook. I tell my clients to double, triple the serving sizes of basic recipes, and save the rest for leftovers or to throw in the freezer for grab-and-go meals in future weeks. I personally triple this recipe and use 3lbs of grass-fed beef. And yes . . . that means I make almost 50 meatballs at a time! That’s a lot of meatballs! But, it means I can easily pair them with roasted veggies on a busy night when cooking is the last thing on my mind.

7. Chickpea Pasta with Rao’s Tomato Sauce + Box of Spinach

Here’s another one of my easy personal recipes and it’s veggie-approved. Banza chickpea pasta, all natural Rao’s tomato sauce and an entire box of organic fresh spinach. Add in some pepper, sea salt and garlic powder, and you’ve got yourself a meal, my friends.

8. Stuffed Squash

My health coach friend Erin Assenza created this drool-worthy meal of sweet Italian sausage and stuffed squash. What a great way to satisfy cravings, and keep it relatively low carb and high in fiber. She shares the simple recipe over on her Instagram and you’re definitely going to want to add this one to your repertoire.

9. MAKE YOUR OWN Buddha Bowls

Have a ton of leftovers? Throw them together and DIY your own buddha bowl, like this recipe from the Minimalist Baker. Here’s a helpful play by play. I encourage you to experiment with what you have on hand and I honestly bet anything you throw together will taste good.

10. Sweet Potato Boats

I love roasting a sheet or two of sweet potato halves with avocado oil spray like this recipe from Live Simply. I then use the sweet potatoes in meals throughout the week or freezing them for later weeks. Try 1/2 a sweet potato paired with one of the protein recipes from above, or simply top your “sweet potato” boat with leftovers, drizzle with almond butter for a sweet treat or pair with eggs for breakfast.

So, What the Bleep is a Health Coach?

I get asked this question a lot.

I tell my prospective clients that a health coach is a blend of a nutritionist, personal trainer, best friend, and therapist. Some of my clients call me their food therapist, their nutrition cheerleader, their career counselor, their confidant, their go-to stress guru or quite simply, their coach.

In an age where we're expected to do all the things, all the time, your health can take a toll. Climb the corporate ladder, rock your sales presentation, bring on new business, hit your quota, answer all your emails ASAP, clear your inbox and get that next promotion. Throw in socializing with your friends, dating or spending time with your partner, traveling to see your family — all the while somehow figuring out how to eat a vegetable and get to that class at the gym. You're busy and it's a lot.

I hear you, and I've been there. I was a go-go-go overachiever, working in Finance, who hit burnout and dealt with a cascade of adrenal issues.

Here's the thing: no matter how many high intensity workouts you do, diets you try, detoxes you suffer through, or promising products you experiment with, you can’t seem to elevate your energy, improve your sleep, get those dark circles to disappear, boost your mood, lose that 10 pounds . . . you name it.

And most frustrating of all, you’re starting to notice that you’re more tired, more stressed, and less resilient than ever.

Ugh, right?

But, you’re determined to find a solution. You’ve got a hunch that there’s a way to make your body work for you now and for the long-term.

Well, congratulations. You’ve landed in the perfect place.

Here are some of the results you can expect to see working with a health coach:

• Freedom from endless fatigue and insomnia.

• Improved mood and capacity for dealing with tough moments.

• Loss of excess weight and reduced inflammation.

• Improved mental clarity and quickness.

• Elevated energy without reliance on caffeine.

• Integration of self-care practices that center and calm you.

• Clarity about which foods support your excellence and which don’t.

• Improved digestion and bowel regularity, bye-bye bloating and gas.

• Renewed sense of admiration and respect for your body.

• Feelings of total confidence about how to manage your health.

• Elevated mojo to go the extra mile at work and in life.

So if you’re tired of feeling tired, ready to get unstuck or simply take it to the next level with the health you know you deserve — sign up for a session with a health coach and see if it’s the right fit for you.

I’m currently all booked out for January, but am currently accepting new clients for February 2019. Here’s my scheduling link for consultations — I suggest you schedule soon because these will go fast!

PS: the initial consultation is free!

My Track Coach's Guide to a Healthy Long Life

As many of you know, my longtime Rye High School Track Coach and mentor, Mr. Jim Yedowitz, passed away at the beginning of 2019. Since starting my running career in 7th grade in 1998, his voice has been in my head — cheering me on and coaching me. After 21 years of his words in my head, I can safely say — I anticipate it will be there for life.

My dear friend flew up to New York for the memorial services; and she had saved this photocopied handout our coach shared with us in the late 1990’s. I’ve transcribed it below.

I’m sharing this with you today as a tribute and reminder — that the basis of wellness is always the same — and my track coach was truly a man of wisdom. Thank you for reading and sharing. I hope this serves you! Love, Michelle

After years of extensive research, observation, and personal experience, the following suggestions are offered as keys to wellbeing. They are listed in no particular order but each one plays a role in your health.

• Eat well

• Take vitamin/mineral supplements

• Don’t smoke

• Do something athletic (physical) everyday … but enjoy it

• Spend time in fresh air and sunshine each day

• Sleep with a window open every night

• Work to achieve something (short term and long term)

• Respect yourself (includes your body)

• Do something you really enjoy each day

• Take care of yourself when you are well (not only when sick)

• Be truthful

• Associate with positive people

• Appreciate things in life that are beautiful

• Find your level of sleep need

• Take time to relax each day

• Believe in God and put your trust in Him

• Let others help you when you need help

• Develop and enjoy a sense of humor

• Deal with problems (don’t avoid them)

• Try to let your body deal with and relive pain (don’t always medicate)

• Change what you can. Accept what you can’t

• Allow yourself to love and to be loved

• Look at yourself honestly in the eyes each day

— Jim Yedowitz (“Mr. Yed”)

Mr. Yed and I — at a banquet honoring his coaching career in 2010.

Healthy, Happy Holiday Gift Guide

I was going to write about something serious this week — but I know your heads are already filled with looming December deadlines and a running list of need-to-buy gifts for family, friends, colleagues, (and yourself!). So I decided to keep it light and fun this week by simply sharing some of my favorite things I’ve been using, buying, reading or recommending lately. I know you’ll love them too!

And remember, my friends, sometimes the best gift you can give yourself this holiday season is time and space. May you all enjoy a little break as 2018 moves in to 2019 and maybe treat yourself to a gift while you’re at it too!

BECOMING MICHELLE OBAMA

Verdict: I loved this book. I tore threw Becoming by Michelle Obama in just 7 days and wish it were longer than its 426 pages. No wonder it’s already the top selling book of 2018. It’s the perfect read to curl up with during the holidays — and also reflect on your own memories of the historic Obama Presidency. My family has always said, you can never have too many books! So scoop yours up here on Amazon or head out and support your local bookstore.

HEALTHY HUMAN WATER BOTTLES + TUMBLERS

You know I always say, “have a crush on your water bottle!” and you’ll drink more H2O, promise. So, why not pick up a bottle from my new fave company Healthy Human — these are also great gifts or stocking stuffers 🎄🎅🏼 ❄️. I’m also loving their 20oz cruiser tumbler for my morning coffee. It stays hot while I sip for 2-3 hours! Use code FVISTA10 for 10% off at the Healthy Human website or on Amazon.com.

RUNNING SWEATSHIRTS + TEES

I’m a big fan of Sarah Marie Design Studio’s quirky running gear. I own one of their LIFE IS SHORT, RUN FAST sweatshirts and I can attest — it’s the highest quality and it’s the first thing I reach for when I want to be cozy. Plus, inspiration to go for a run is always a plus! They’re having a great 12-Days of Christmas Sale here, with tons of discount codes. So go support this woman-owned business and the runner in your life!

1000 ROSES FACE MASK

I can never get enough of these Andalou Naturals Facial Mask Sheets. Quite simply, they work! My skin is super sensitive, so I love the soothing 1000 Roses line is designed to calm irritation, and that I can get the glow of a facial, for just $4.99. The link always changes over on Amazon, so you might have to search around a bit. These face sheets sell out fast! PS: You can also typically find them at Whole Foods and they would make stellar stocking stuffers (hint, hint, Santa).

SELF-CARE in the CITY

I had to throw in a shameless plug for my own book, right? Self-Care in the City makes a great gift for your friends, cousins, or business colleagues who live in any big city, are already a health nut, or wish they were. Recent reviews say the book is hilarious, entertaining and a page-turner. I’ll take it!

LULULEMON ALIGN LEGGINGS

I’m pretty picky about my spandex and these Lululemon Align Crop Leggings check all the boxes — they’re high-waisted, buttery soft against the skin and super flattering. I own three pairs in black and reach for them multiple times a week. I recently picked up this green camo version and it’s safe to say, they’ll also become a weekly favorite.

Nutribullet Blender

You guys know by know that I LOVE my green smoothies. Here are a few recipes for you to try out: my go-to green smoothie, veggies to sneak in your smoothies, and the top 10 reasons why I love my Nutribullet.

My first Nutribullet cost me a good $110, but now they’re still selling on Amazon’s Black Friday deal for just $49. Be the hero of this Christmas season and scoop some up as gifts for your friends and family. Everyone I’ve suggested purchasing this speedy blender falls in love with the easy-to-clean, simple-to-use design and the fact that it doesn’t take up much counter space in tiny kitchens!

PELOTON BIKE

Sure, you may think it’s a cult, and I did too, but now I’m hooked! I’m currently writing a blog post about my First 3 Months of Peloton and why I love this bike, but long story short — the Peloton bike is ideal for people who are crunched for time, love the thrill of cardio and killer music, and want to keep up or improve their fitness, happiness, health and even lose some pounds as a happy side benefit.

New rider buying your first bike? 🚲 For $100 discount on your bike purchase, use code = 39QDU2 🚲 Already a Peloton fan? Let’s ride together, username = michellecady 🚲

MAGNOLIA JOURNAL

Did you know that Amazon Prime now offers magazine subscriptions? Yup, I’m about to test it out, and I’m psyched I can easily manage never missing a copy of Magnolia Journal in 2019.

Also, Joanna Gaines, I want those boots. If anyone reading this knows which brand they are, email me, ASAP!

AVM CASA SOY CANDLES

I met the female owner, Andréa, of AVM Casa at a craft fair years ago. Since then, I’ve been a big fan of her hand-poured, handmade in New York, soy candles — they have a beautiful slow burn, simple & classy labeling, and are scented with natural oils that don’t disrupt your hormones like other fragrant candles do. For all this goodness, you’ll still just pay less than some of the department store “name brand candles,” but without the questionable ingredients.

I’m a fan of every size AVM Casa candle, from the 2.5oz to the 20oz. So stock up! Want to score free shipping? Here’s my code FR2SHIP1 that Andréa graciously said I could share with you all.

Roasting Sexy Veggies, Broccoli, Cauliflower

Your response was phenomenal to last month’s Roasting Sexy Veggies, Delicata Squash Recipe.

So, we’re at it again folks! This time with Broccoli, Cauliflower and Bacon.

If you’re new to me, I always talk about “sexy veggies” — which means adding healthy fats to your vegetables to make them “crave-able”, and help your body absorb the fat-soluble nutrients in the vegetable.

This recipe will make even your non-veggie eaters eat and crave more cruciferous vegetables, like broccoli and cauliflower!

I’ve partnered with Greensbury Market for this post — and added in their delicious, organic, family-raised, nitrate-free applewood smoked bacon. This company delivers the highest quality frozen meat right to your door, so you can always have healthy, good-for-you protein on hand for easy meals and quick dinners. I recommend Greensbury to my private health coaching clients to simplify and optimize their busy lives.

>> USE CODE FITVISTA FOR 10% OFF YOUR FIRST GREENSBURY ORDER! <<

HEre’s the EASY 5-STEP RECIPE:

1. BUY ONE HEAD OF BROCCOLI + ONE HEAD OF CAULIFLOWER (or buy Pre-CUT).

2. PREHEAT OVEN TO 400* DEGREES.

3. RINSE VEG, CHOP BROCCOLI + CAULIFLOWER in to SMALL PIECES.

4. LAY OUT PARCHMENT PAPER ON BAKING TRAY.

• TOSS VEG WITH AVOCADO OIL OR OLIVE OIL.

• SPRINKLE WITH SEA SALT + GARLIC POWDER.

• ADD 4 SLICES GREENSBURY BACON.

5. ROAST FOR 25-40 MINUTES.

I LIKE MINE CRISP :)

ENJOY!

PS: Greensbury sent me extra bacon to create and photograph this recipe, but all opinions are my own. This recipe is on repeat in our home! Don’t forget to use code FITVISTA for 10% off your first order.

A Little 4Q Love Note — You are the CEO

It's October.

It's now officially the 4th Quarter and we have just 3 months left in 2018.

In late September 2017 (yes, last year), I woke up one morning from a dream with these words repeating in my mind,

"In the 4th Quarter, Be Your Own Hero."

I shared my thoughts back then over on Instagram, and I'll share them again below, because they are truly just as relevant:

First, yes, it's clear I spent 7+ years of my career in Finance, thinking in fiscal quarters and writing investor reports!

Second, so often we listen to messages from everyone else, get overwhelmed by social media, read TOO many health & wellness & nutrition & self-help books and ask our friends and colleagues what they think on this and that.

At the end of the day, it all comes back to YOU. And what is best for your own personal circumstances, beliefs and goals.

So, I challenge you, this quarter, how about you be THE BOSS of your own health? What about being YOUR own HERO? (Or Heroine, I totally get it).

I teach my health coaching clients how to tap in to their intuition, listen to their gut, follow their own personalized nutrition plans, and rock smart and tailored workouts.

Everyone is different and I want you to let the YOU in YOU shine through for the rest of 2018.

How are you going to do that? Email me back and let me know!

PS: I'm taking on two (maybe three) new clients in October. All of my best coaching clients have come via referral. If anyone you know is interested in optimizing their health and feeling like superwoman / superman, please send them to my referral page and they can set up a free 30-minute consultation.

Roasting Sexy Veggies Recipe, Delicata Squash

I write in my book, Self-Care in the City, how I used to be scared of cooking. You know why? Because I thought I’d be bad at it.

Plus, after a busy day, cooking “stressed me out.”

You too?

So, my friends! I had to figure out a way to teach myself how to cook, while making it super easy on myself.

Enter …. roasted veggies!

I know you’re going to fall in love with this super simple Fall recipe and be craving Delicata Squash for years to come. All you have to do is prep everything for the oven and then spend time doing other things (answering emails, cooking the rest of your dinner, getting things done).

I cooked these for Alex and myself last week and my friends at their lake house last weekend. The verdict? They’re a huge hit!

Promise you, these are not boring old vegetables, I tell my health coaching clients, to make their veggies sexy.

So, What Are Sexy Veggies?

Sexy veggies means, adding in healthy fat.

You should always be adding healthy fats to your vegetables. First, they make veggies freaking delicious.

Second, the nutrients in veggies are fat soluble, which means you actually need to pair your vegetable with fat in order to take advantage of all the nutrient-goodness. When you prepare vegetables, cook with clarified butter, ghee, olive oil, avocado oil, bits of Greensbury bacon or coconut oil, etc. Don’t fear the fat. Throw on sea salt to taste.

These tricks make your vegetables craveable — creating a good relationship with vegetables and inspiring you eat them more. Win-win-win.

When Greensbury Market approached me about creating a vegetable recipe for their blog, that added in their DELICIOUS organic, family-raised, nitrate-free applewood smoked bacon, my response was an immediate YES. This company delivers the highest quality frozen meat right to your door, so you can always have healthy, good-for-you protein on hand for easy meals and quick dinners. I recommend Greensbury to my private health coaching clients to simplify and optimize their busy lives.

>> Use code FITVISTA for 10% off your first Greensbury order! <<

I’d been making this low-carb recipe on my own for awhile now, and I’m so excited to share it with you.

1. Buy Delicata Squash - A Seasonal Favorite.

2. PREHEAT OVEN TO 400 DEGREES.

3. RINSE + CHOP OFF ENDS.

4. SLICE DOWN THE MIDDLE, SCOOP OUT INSIDES WITH A SPOON.

5. TOSS INSIDES, SLICE IN TO HALF-MOONS.

6. Lay OUT PARCHMENT PAPER ON BAKING TRAY.

• ARRANGE HALF-MOONS of SQUASH.

• TOSS WITH AVOCADO OIL OR OLIVE OIL.

• SPRINKLE WITH SEA SALT + GARLIC POWDER.

• ADD GREENSBURY BACON.

7. Roast for 25-40 minutes. I like mine crisp!

8. VOILA! ROASTED DELICATA SQUASH, a BEAUTIFUL SIDE DISH, And DELICIOUS AS LEFTOVERS FOR SALADS!

Easy Amazon Links: {my favorite parchment paper, baking tray, pink Himalayan salt, garlic powder, avocado oil spray or extra virgin olive oil.}

Hashtag your #sexyveggies recipes on Instagram and tag me @michellefitvista — I can’t wait to see what you create with this Fall harvest.

Stay tuned for next week’s easy roasted broccoli + cauliflower + bacon recipe. It’s sure to be a huge hit, even with folks who don’t love green veggies.

PS: Greensbury sent me extra bacon to create and photograph this recipe, but all opinions are my own. And I ate it all ;)

Is it a Hell Yes? Or a Hell No?

September can get really busy.

Back to school, back to work. Adjusting to a new schedule and a new set of clothing for chiller (or rainy) weather.

In New York City, we have the bustle of the U.S. Open, New York Fashion Week and the meeting of the United Nations that brings the Fall hustle back to the city streets.

I like to tell my clients that September is the new January.

Can you feel the collective energy of renewed inspiration, new goals and change in the air?

I say, harness that energy and decide what you want the rest of your 2018 to look like.

There are 108 days left in the year.

How do you want the rest of 2018 to go for yourself?

That said, if you want to DO MORE, you have to start out by DOING LESS.

Yup, you heard me right.

Like I said, September can get really busy. If your schedule is packed with obligations and commitments and work travel, you're not going to have time or energy for your new workout plan, your healthy meal prep or frankly, the most important thing, sleep.

When faced with an overpacked schedule, I challenge my clients to ask themselves, is this a HELL YES? If not, I tell them, it's a hell NO.

That's your gut talking to you.

Sure, I know some commitments are non-negotiable. But volunteering for that extra thing? Or saying yes to coffee with the former colleague you didn't even really like, just to be nice?

Cut it out.

Here a few examples of changes my clients are making this Fall. They're doing less, so they can DO MORE.

• One client is skipping the fall season of her choir so she can get an extra 5 hours back in her week — she's focused on increasing her workouts and clocking a couple extra hours of sleep on Sunday mornings.

• One client is cutting out wine on weeknights so she can crush her sales goals at work and commit to a weekly evening yoga class.

• Another client is deferring a few nonessential work trips so he can instead focus on his core business, while also taking a weekly meditation class and getting an extra 30 minutes of sleep per night.

See how we have to give up a few things before we can add more to our plate?

Just like you, I'm someone who wants to do ALL THE THINGS, all THE TIME.

This lesson did not come easy to me. So that's why I teach it.

To avoid overwhelm, stress-less, and actually enjoy this beautiful thing called life, sometimes we need to do less and learn to feel really good about it.

So, what can you cut out this weekend? What's not really a HELL YES?

Email me and let me know! I'd love to hear how you’re re-strategizing your schedule for the Fall.

Advice from 1999 — Wear Sunscreen

{My friend and I rocking the Speedo life in 1999}

During one of my health coaching client calls yesterday, I found myself talking about the graduation song of 1999, Baz Lurhmann's Wear Sunscreen*  —  and how my client might find just the right messaging if she listened to the song now, in her mid-30's. 

So, after our session ended, I texted her the song and I decided to give it a listen myself. I put on my headphones and danced around my home office (aka my apartment) and started to cry.

A good cry.

A few minutes later I get a text back from my client:

"Omg I cried. This was soooo good and exactly what I needed to hear right now. You always send me things at just the right time."

See the thing is — health coaching is not just about the food, or the fitness or the sleep. Sometimes it's about so much more.

It's our internal dialogue, our past stories we play on repeat. It's about leaning in to our growth and evolution.  

So without getting too woo woo on you, how about you just give yourself 5 minutes to listen to the song yourself . . . and let me know what you think?

Play on Spotify || Play on YouTube

Did you miss this via email last week?  Be sure to hop on my mailing list so you’re hip to all the latest blog posts. Don't worry, I only email about 3x a month. Your inbox and time is precious.

* One of our FitVista readers so kindly let me know that the original author of these words is  the Pulitzer Prize winning columnist Mary Schmich of the Chicago Tribune. How did I not know this!? We ladies have to stick together. Xo.