Clinical Aromatherapy with Amber Duncan - Ep. 020
 
 

Welcome to The Tiny Fit Diva Podcast Episode 020. Today Kylene welcomes guest Amber Duncan to talk about the safe use of essential oils. Amber is a life-long learner and a knowledge junkie in the functional medicine field. She shares her years of experience learning that aromatherapy is a form of complementary medical treatment, not alternative medical treatment.

 

There are new aromatherapy studies coming out all of the time, so using essential oils safely requires daily consultation of research.

 

Essential oils are chemical compounds made up of carbon, hydrogen, oxygen, back bone, etc. The purpose of using them topically is to get a low and slow effect. Inhaling them yields an effect more quickly.

 

Amber explains how to know if you should use aromatherapy in the form of an atomic stick or diffusing it in the air. Diffusing the oils in the air would be like administering the oil to everyone in the home. And, Amber says that if you’re not reaching for the medicine cabinet you should not be reaching for oils.

 

Amber helps us understand when and how to safely use essential oils when pregnant, during delivery, when breastfeeding and with infants and children. You can reference super-helpful dilution charts are on her site. 

 

https://kate-rich.squarespace.com/blog/safe-essential-oil-use

 

https://www.facebook.com/DuncanClanHealthHelpers

 

Holistically Health Helper, LLC

 

Thanks for tuning in to the podcast today!

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Creating a Meaningful Marriage - Ep. 019

Welcome to The Tiny Fit Diva Podcast Episode 19! Today you’re in for a special treat as Kylene and Patrick Terhune share insights into creating a meaningful marriage. Listen in to learn more about how to improve the relationships in your life for overall better health.

 

Kylene and Patrick have a pretty amazing marriage. Over the years, they have learned how to make a marriage successful, loving and fulfilling. Today they share the best practices they’ve discovered. Many of these lessons where learned by hard experience, and they share their honest histories in each of their first marriages. “The best relationship is going to be when you have two solid individuals who know who they are who come together to support each other.”

 

1. Communication is key. You have to tell your partner what you like about them!

 

2. Respect is so important. If you have something you want to bring up with spouse, make sure you bring it up at a good time.

 

3. The quality of not being a “yeller” is a choice. If your spouse is angry choose not to meet them at their level of frustration. 

 

4. Speak positively about your spouse. It’s quite unattractive to see someone complaining about their spouse to their friends.

 

Among the other pillars of good health including nutrition, exercise, sleep, mental health, etc., you’ll find that healthy relationships are a super-important factor in living a happy life. We hope these great marriage tips and stories help you in your relationships!

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Kylene Terhune
The Living Well Code with Lisa McCoskey - Ep. 018

Welcome to The Tiny Fit Diva Podcast Episode 018. Today Kylene Terhune brings on special guest, Lisa McCoskey. Lisa is a Nutritional Consultant, Toxin-free Lifestyle Coach and Emotion Code Practitioner.  Listen in to learn more about how to find healing through the physical, emotional and spiritual sides of your health.

 

Lisa has found amazing healing power using The Emotion Code, which releases trapped, underlying emotions that are poisoning your energy. The power of energy in our bodies cannot be overestimated. We can see this clearly with the effects that stress has on illness, for example. Lisa uses prayer to release the trapped emotion and her patients can then heal and grow.

 

There are some simple lifestyle changes that Kylene and Lisa recommend to protect your energy. For your mind, stay away from the news, and for your body, realize that whatever you’re putting into your body is either helping your health or hurting it! Food journals help us connect how we feel with what we eat. We’re often not even in-tune with that connection and how we can take charge of how we feel by eating intuitively.

 

These 3 foods may not get a lot of attention in the media but they offer many real benefits:

  1. Drink celery water first thing in the morning.
  2. Eat wild blueberries
  3. Incorporate bone broth into your recipes.

 

You can find The Living Well code at amazon.com  https://amzn.to/2JuM7Jb

 

Thanks for tuning in today and we'll be back next week!

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Kylene Terhune
3 Diet Mentality Shifts - Ep. 017

Welcome to The Tiny Fit Diva Podcast Episode 017. We are so happy you’re with us today as Kylene makes a powerful case in the defense of real food! Eating is something that we do for our body that is good. Eating shouldn’t be something we feel guilty for. Your body needs real food and eating it should be a joy. Listen in to learn more!

 

There are so many different diet options available to you: high-fat diets, low-fat diets, vegetarianism, paleo, etc. 

 

She’s said it before and she’ll say it again: there is no one-size-fits-all diet. Kylene believes in #youturition which means that it’s her goal to find the best food plan for you. Intuitively you know this too, because your body has its own unique food sensitivities, genetics and lifestyle. 

 

Today Kylene presents 3 mentality shifts that will completely change the way you think about food.

 

  1. Eat real food. What is real food? It grew on a tree or in the ground. It was designed by God and nature, not a factory, to be broken down and digested. Read labels to find out if something is real.
  2. No macro nutrient is inherently bad. Macro nutrients are carbohydrates, fats and protein. Unless you are a body builder or athlete, counting macros is not necessary. (Side note: micro nutrients are all of the vitamins and minerals comprised in our food. ) Don’t vilify fat and carbohydrates. Your body desperately needs fat and carbohydrates. As long as you are eating real foods, you don’t need to obsess over portion control with fats and carbohydrates. Eating processed foods is what created the need for the concept of dieting as we know it, so if you cut that out of the equation you free yourself.
  3. Think about minimums, not maximums. There is an abundance of food you can and should be eating every day. Focus on what you can feed your body! Be sure your food serves you, not enslaves you!

 

Thanks for tuning in today and we'll be back next week!

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

 

Kylene Terhune
How Stress Affects Your Health With Reed Davis - Ep. 016

Welcome to The Tiny Fit Diva Podcast Episode 016. Today Kylene Terhune proudly welcomes the Reed Davis who is the Founder of Functional Diagnostic Nutrition. Over the course of 20 years he has developed a system of treating disease in the body and restoring the birthright of health and happiness. The best part about what FDNs do, though, is that it is actually practical!  Tune in to learn more.

With a background in environmental law and a curiosity for the effects the environment has on people. Reed has become a strong force in the forefront of the world of health. He has a passion for helping people. He is a nutritional therapist who seeks clues to alleviate clients’ health complaints and he teaches others how to do it too! 

Here’s how his Dress for Health success program works:

Diet

Rest

Exercise

Stress reduction

Supplementation

We talk in detail about implementing all of these lifestyle choices, but we dive deep into our discussion on stress reduction because it is the most underestimated pillar of health.

There are three types of stressors: 

  1. Mental/Emotional
  2. Trauma
  3. Chemical/Biochemical/Environment

Some of these stressors we can eliminated from our lives and others, in this modern world, we simply can’t. Here are tools Reed Davis and Kylene Terhune use to counter stress: 

Live in gratitude. Choose positivity. Seek chiropractic care for alignment and for the nervous system. Try acupuncture to get your energy flowing. When you’re well enough, work out. Have good posture, balance and flexibility. On the biochemical side, diet is huge because eating foods that you’re sensitive to is a tremendous stressor. 

Let’s talk about hormones. We know that cortisol breaks the body down and keeps your blood sugar elevated. That’s why DHEA, the master regulator to cortisol, is so vital. FDNs find healing opportunities more quickly, that doctors aren’t diagnosing. An FDN’s protocol addresses every cell, tissue, organ and system.

What an inspiring interview! Listen to the full episode to hear why no breakfast is better than a bad breakfast and how you can certify to become an FDN. Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Kylene Terhune
Fast and Easy Meals - Ep. 015

Welcome to The Tiny Fit Diva Podcast Episode 015. Today Kylene Terhune is sharing all of her most popular tips on fast and easy meals. Kylene has been on the look out for the best healthy recipes for years and her meal plans are amazing. Tune in to learn more! 

 

First off, she has a couple of programs coming up in July: her Get Gutsy Program and her Hormone Hacker Program. 

 

Gut health is a critical foundation to a healthy lifestyle. The Get Gutsy Program isn’t necessarily a detox, diet or weight loss plan, but weight loss is definitely a happy side effect.   

 

The Hormone Hacker Program is for anyone who has noticed high stress, weight loss resistance, acne, or irregular periods. Hormone balance is the answer!

 

Now on to one questions Kylene is asked most frequently! “What do you eat?”

 

Follow her on Instagram @thetinyfitdiva to see what she’s eating and what she’s cooking each day. She’s giving us the run down right now!

 

For breakfast. We need to get away from sugary, starchy and heavily-processed carbohydrate breakfast foods. We’re talking about Pop-tarts, toast, and cereal. Those foods just set you up for a blood sugar roller coaster. They increase your blood glucose levels and you’ll be dipping by mid-morning. Kylene eats vegetables, healthy fats and proteins for breakfast. Sauerkraut is the bees knees. You heard it here first! It’s like taking a probiotic, but it’s guaranteed to get through your entire system because it’s in a whole food form. She eats a quarter-half cup per day. Try it with eggs and salsa! Other breakfast options include homemade breads or paleo muffins. There are amazing recipes here:

 

https://elanaspantry.com/

https://againstallgrain.com/

 

For lunch: The most obvious answer is to heat up last night’s dinner leftovers. For those of you who may be crunched for time, this is a very helpful system. Heating up leftovers in the microwave is totally fine. You don’t have to feel guilty about using a microwave. Science is back from deliberation and we’re good to go!

 

For dinner: Plan a vegetable and protein combo. Use your crock pot or insta pot to whip up soups, stews and casseroles. Make lots so there are leftovers. You can even freeze extra servings!

 

For snacks: Keep it simple. Kylene loves to snack on apples, nuts, seeds and the Chocolate-Vegan Shakeology shakes.

 

Here’s a Chocolate Chia Seed Pudding Recipe that is a great go-to:

 

1 can of full fat coconut milk

1/4 cup of chia seeds, whole or ground up

2 T honey

1/4 C. cocoa powder (optional)

 

Mix well, refrigerate overnight and enjoy!

 

Kylene’s last tip for successful healthy eating is to set aside a little meal prep time over the weekend. Do yourself a favor and make healthy eating fun!

 

Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Metabolism, Stress and Hormones Demystified with Dr. Jade Teta - Ep. 014

Welcome back for another amazing podcast! Today your very own Tiny Fit Diva, Kylene Terhune is interviewing Integrative Physician Jade Teta, demystifying metabolism, stress and hormones. Tune in to learn more!

Jade is an Integrative Physician, Author and Cofounder of Metabolic Effect. He is an inspiring guide on the journey of human health and self development.

Let’s talk about female metabolism. A woman’s body is designed to create life. Women have narrow and sensitive stress barometer. It’s asking, "Am I healthy enough to have a baby, carry it to term and support it?” So, issues with hunger, energy, cravings, and low libido, are a sign that your metabolism is not that happy with you. This is why fasting Keto diets or too much cardio might not work for you while they may work just fine for someone else. 

We can learn a lot by taking a close look at the menstrual cycle. On days 1-14 estrogen dominates. Estrogen is a stress shield. It helps you hold on to muscle so you can eat more and you can exercise hard. The body is saying let’s prepare the body for implantation. On days 14-28 the body wants to calm down and chill. 

Let’s look at how metabolism is affected by a woman’s cycle and ways women are sabotaging their metabolism. The biggest answer here is stress. Women have a lot of pressure to present a certain way, to look good and to be smart, make money, manage the household and be a good mom, and they don’t want to ask for help a lot. It’s amazing! Women should switch out of the mindset of doing and being everything. Remember: you cannot do extreme things for extreme periods of time.

How does stress feel?  Cortisol is a stress hormone that causes cravings. If you’re choosing comfort foods over salad. If your libido is low, your body may being telling you that it isn’t fit reproduce. Looking at if from a biochemistry point of view: you can’t feel cortisol. The wired feeling that you feel when you’re stressed, that’s adrenaline. That’s short term. The body can deal with that nicely, that kind of anxiety and be dealt with with some exercise. Long term stress, or cortisol, can be worked through with walking. hot baths, epsom salt baths, sauna time, power naps and physical affection. Let you metabolism know that it has the resources it needs.

What kind of exercise suits you? Exercise enough so that you feel energized but not exhausted. Start with 3 times per week and listen to your body. Jade teaches how to tell if running is the right exercise for your metabolism type. First of all, the objective of exercise is not to loose weight; it is to feel tighter and more athletic. The diet aspect of your health plan is what will help the fat fall off. Jade recommends a vegetable-based diet with lean protein to keep you full. Research is not clear on fat and starch. 

What can you look for on a label? Real food yes is always best, but when you are on-the-go, which convenient foods are the most likely to replicate “real food.”

What we do know is that we can identify the aspects of “real food” so that you can make sure to mimic that in your diet. Look for foods that are high in fiber and protein, and low in starch, fat and sugar. 

How do you manage your hunger? You should be able to feel hungry, ride that wave and have it dissipate. It’s a process of slowly controlling things. Fasting can be beneficial because you learn to control hunger and manage that feeling. Fasting is just one of the tools you can use, but it’s not the only tool in your tool box. Again, your metabolism will want you to change it up over time. 

In all things Jade recommends being open to new ideas. Check him out at: http://jadeteta.com/

 

Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Gut Health and Your Microbiome - Ep. 013

Welcome to The Tiny Fit Diva Podcast! This morning in Episode 013 your host Kylene Terhune explains everything you need to know about gut health. Kylene can work with people all over the US and Canada, using lab testing, to help restore balance to your microbiome.

 

Your microbiome is the name for the entire collection of bacteria that live in and on your body. Your microbiome has a high influence on the immune system, so this is super crucial. You want your microbiome to be balanced with a good ratio of good and bad bacteria. Bad bacteria need to be kept in check. They can easily overgrow and offset the good ratio.

 

Here are some signs and symptoms that you might have a microbiome imbalance. Kylene explains that often digestive issues, chronic fatigue, autoimmune disease and brain fog are just a few. 

 

The use of antibiotics can throw off your healthy balance of good and bad bacteria because it wipes out everything at the same time.

 

Kylene shares some really good healthy gut tips to think about for expectant moms.

 

Stress maintenance is critically important to healing the gut. Kylene’s three-step process for healing is: Remove, Repair, Restore. E-mail Kylene to get your gut health back in balance!

 

kylenet@thetinyfitdivia.com

 

Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Moderation, Mentality, and More With Jill Coleman - Ep. 012

Welcome to The Tiny Fit Diva Podcast Episode 12 with your host Kylene Terhune! Today Kylene welcomes special guest Jill Coleman. Jill is committed to empowering women. She shares her experiences with extreme fitness, anxiety and discovering gratitude. Thanks for joining in!

 

Jill Coleman understands the challenges of living a healthy lifestyle. An incredibly fit person herself, she suffered from the intense demands of extreme fitness contests and the subsequent binge eating that would come along afterward. She knows what women are going through when they talk about the comparison trap and emotional triggers, and she’s able to help guide them to the other side. 

 

Through her journey she learned to invest in herself. That’s how she found real abundance. Her tips to other women are to prioritize consistency, to surround themselves with creativity and to build what she calls “pre-emptive cheating” into their eating plan. Most of all she encourages women to focus on positivity and gratitude. 

 

Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness 

You can find Jill on The Best Life Podcast at thebestlifepodcast.com

She has has a free Facebook group. Her website is jillfit.com and be sure to sign up for her event in Boston this September!

Massage, Meditation and Mindfulness with Erin Clarke - Ep. 011

Welcome to The Tiny Fit Diva Podcast Episode 11 with your host Kylene Terhune! We have a real treat in store for you today as Kylene welcomes Erin Clarke to the podcast to discuss different types of massage therapy.

 

At the heart of health, one of the most important things to understanding mindfulness is to find the breath. Erin talks about how nurturing a gentle awareness in your life will translate to a life rich in health. Neuro-muscular therapy is so much more than a relaxing massage. Erin’s approach to care and wellness is intuitive and unique for every person. 

Support Erin's mobile spa on Indiegogo! https://www.indiegogo.com/at/wiseandwellspa

Check her out on social media:

Instagram: @wiseandwellspa

Facebook: https://www.facebook.com/wiseandwellspa/

 

Thanks for tuning in today! We’ll be back next week with Episode 12!

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

East Meets West in Healthcare - Ep. 010

Welcome to Episode 10 of The Tiny Fit Diva Podcast. As a student of all things health, Kylene wants to share some outside-of-the-box health methods, so today she and her husband Patrick Terhune welcome special guest Dr. Andrew Dyer, Chiropractor, Acupuncturist and Nutritionist. Dr. Dyer has practiced medicine for 13 years at Take 2 Health Care. He’s joining us to talk about the perfect blend of Eastern medicine and Western medicine. Thanks for tuning in!

 

Dr. Dyer begins by explaining what your “chi” is. Your chi is the energy of your body and when it is out of alignment, the body won’t be able to function at its optimal level. 

 

He teaches us about the yin and yang of our organs and about the meridians, or pathways, that run along the body. 

 

Acupuncture, which is a form of Chinese medicine, is becoming more common in the western world and just like chiropractic medicine, is bringing new treatment options to individuals who suffer from health issues or chronic conditions. 

 

Try a balanced approach when it comes to your health. Western medicine has wonderful benefits to life-saving medicine, but eastern medicine also has much to offer with regard to promoting health. 

 

Are you wondering how to chose an acupuncturist or practitioner in your area? Dr. Dyer recommends that you should feel comfortable with the individual. Find out if they have case studies on their website that are more than just testimonials. Is there a friendly voice on the other end of the line who can let you know what to expect and who can give you some estimates on cost? And, board certification is always a plus. 

 

Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

To reach out to Dr. Andrew Dyer:

http://take2healthcare.com/

twitter: @drandrewdyer

https://www.facebook.com/Take2Healthcare/

3 Tips for Good Leadership - Ep. 009

Welcome to The Tiny Fit Diva Podcast Episode 009! Today your hosts Kylene Terhune and Patrick Terhune discuss the role that leadership plays in health. Patrick has incredible leadership experience to draw upon from many years in a high-pressure career, including several years of military service. Thanks for tuning in!

Here are 3 awesome tips for great leadership! First, you must take ownership for everything that happens in your life. Assume that it is your responsibility to fix. When things don't go as planned it's tempting to try to pass the blame. Great leaders step up and fix the problem themselves.

Next, leaders study personal development constantly. This takes place take place behind the scenes, but it's so crucial. Patrick recommends diving in to inspiring books to learn all that you can about leadership. Here are just a few: Extreme Leadership by Jocko Willink and Leif Babin, Hal Moore on Leadership and other great books by John Maxwell, Craig Groeschel, and Andy Stanley.

Third, in all things leaders set the example. You have to consciously decide to model the behavior you’d like to see in those around you. That power of influence is the secret that most people never learn.

The most important thing you can do is not make excuses. When it comes to your health, you are in the driver's seat.  Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Workout Obsession. When Enough Is Enough - Ep 008

Welcome to The Tiny Fit Diva Podcast Episode 008! Today Kylene Terhune addresses the topic of workout obsession in order to caution you against over exercising and to take some of the pressure off of you when it comes to your workout goals. She shares a little bit of her own personal story in the hopes of helping everyone listening!

When we get in the good habit of exercising, sometimes we are a little too good. Are you hard on yourself for missing a day of your workout? Kylene is here to tell you that it's OK to take a break if you need one.

If you are having headaches, exhaustion or any kind of chronic infection you should focus on nourishing your body more than demanding exertion from your body.

Today Kylene releases you from the pressure that you must exercise everyday! Rest is important, too. Listen to your body. 

Kylene says, “Exercise is a stressor, but when it’s used in the proper format it helps your body to have more energy, it helps your body to release mental and emotional stress, it helps your muscles to grow and carry your body and to have flexibility and strength.”

Now, you’ll probably ask, "How often is the right amount to exercise?" No matter where you'd peg yourself on the fitness spectrum, Kylene answers that question for you. And, if you’re wondering how to properly fuel your body for exercise, don’t worry: Kylene gives you a wealth of good information on that topic, too!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

5 Steps to Your Best Sleep Ever - Ep 007

Rise and shine! Are you feeling rested? We sure hope you had a good night's sleep last night, but just in case you didn't we have some amazing advice for you today!  Welcome to Episode 007 of The Tiny Fit Diva Podcast where Kylene and Patrick Terhune talk about how to get the best sleep of your life!

Along with other pillars of good health like: nutrition, friendship, community and spirituality; sleep is pillar of health. We absolutely need quality sleep in order to function and stay healthy.

Kylene works with clients one-on-one or in group settings to discover hidden causes of stress in the body which, over time, cause dis-ease in the body. Now it may take months or years to show up, but when you start to feel the effects of your stressful, hardworking lifestyle, be sure to listen very carefully to your body. When symptoms start to appear seek the heart of the matter. Now, Kylene has all the warm feelings for the medical community. They are so good at what they’ve been trained to do, which is to save your life when you are in an emergency situation, but they’re not really trained with helping you live your optimal life. 

When it comes to caring for the body, sleep is crucial for your endocrine system (hormones), your digestive system, your liver health (detoxification pathways), your immune system, etc. With those lab results she creates your own personalized protocol which includes nutrition, rest, movement, stress reduction and appropriate supplementation for nutrients or vitamins that are missing from the body and also to support systems and organs in the body that are struggling.

The negative effects of insufficient sleep are becoming more and more recognized. Whereas good sleep supports your immune system, hormones, metabolism, brain function and increases physical energy. Wow!  Please listen in for Kylene's 5 tips to you best sleep ever: 

1.  Set up a bedtime routine. Especially try to get to bed before 11pm because sleep before midnight is going to help your natural circadian rhythm.

2.  Try blue light-blocking glasses so you can block the artificial blue light which stimulates your brain when you’re watching a screen near bedtime.

3.  Lower the temperature of your room at night. This mimics the natural cooling of the Earth at night and promotes good sleep.

4.  Write down everything that’s on your mind right before bed, especially your to-do list items.

5.  Limit caffeine before noon. 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

How to Stay on Track When Traveling - Ep 006

Good morning and welcome to Episode 006 of The Tiny Fit Diva Podcast. Kylene and Patrick Terhune are here today bringing you a very important episode! How do you stay on track with healthy eating when you're traveling? The challenge may seem insurmountable. It's not easy to make good food choices when convenience is not on your side and when you're surrounded by temptations. 

Listen in for some great tips about how to stick to your eating goals when you are away from home. Patrick travels quite a bit for work. He is in and out of catered meetings and airports all of the time. Learn how he stays fueled on the go!

Kylene teaches some fantastic guidelines for how to plan where you may be willing to make some concessions and where you're not. She calls these "negotiables" and "non negotiables." There are some great go-to-foods and substitutions that she recommends so that you can stick to your nutrition goals even when you're far from home! 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness