What’s in YOUR Sunscreen? - Ep. 030

Welcome to Episode 030 of The Tiny Fit Diva Podcast, featuring your host Kylene Terhune. This podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom from the restrictive mentality of dieting. Today’s episode hits close to home. We’re talking about sunscreen with special guest Guerry Grune. He’s a surfer, PhD Chemical Engineer and patent holder on the safest sunscreen you can get your hands on! 

 

We’ve all heard that regular sunscreen is chock-full of harmful ingredients, but without really knowing exactly why it’s so bad for us or what our alternatives are, we just keep using it.

 

Guerry and Kylene break it down in simple-to-understand terms so that we can learn for ourselves why regular sunscreen is harmful. The ingredients that you are smearing all over the largest organ of your body are endocrine disrupting, hormone mimicking and they interfere with your body’s natural detoxification processes like urination and perspiration. 

 

Learn about how UVA and UVB rays really affect your skin and how evaporation plays into a sunscreen’s effectiveness. Also for those of you who’ve heard of muscle testing, you’ll be amazed to hear how important packaging is.

 

Check out the video of today’s interview on Youtube: https://youtu.be/uE6fNWtJsjU

 

You can buy 3rdRock Sunscreen and other skincare products here: www.3rdrockessentials.com  Use the discount CODE: 3rdrock

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

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
Your Fitness Prescription With Igor Klibanov - Ep. 029

Welcome to the Tiny Fit Diva Podcast Episode 29! Your favorite FDNP Kylene Terhune introduces a wonderful guest today who can teach you how to discover your personalized exercise plan. Meet Igor Klibanov who is a successful personal trainer and author of the book “Stop Exercising the Way You’re Doing it Now.”

 
 

 

Diabetes, high blood pressure, arthritis and osteoporosis are chronic conditions that each tell us something about the way your body can gain the optimal benefits from exercise. This exercise prescription is called: FITT. Igor looks at: frequency, intensity, time, and type.

 

We need both strength training and cardio. Do you ever wonder, “What’s the right number of reps for me?” or, when doing cardio, “What kind of intervals are right for me?” Igor and Kylene discuss the best exercise plans for people with various chronic conditions.

 

 

We can also look at conditions like anxiety and depression. High intensity work outs make anxiety worse

and makes depression better. That’s good to know!

 

The bottom line is that, if you do it right exercise will physically and neurologically stimulate you in a way that is healing you and healthy for your body. 

 

When you go home from the gym, remember the 1:23 Rule. Make sure your lifestyle supports what you do in the gym as opposed to sabotaging it. 

 

Let’s look at hormones for cycling women: 

 

In the Follicular phase (days 1-14) estrogen is higher. You’re stronger and you can work out with a little more intensity. 

 

In the Luteal phase (days 15-28) progesterone is higher. This means that metabolism is higher, but keep in mind that cravings are also a little stronger. The last week of the cycle is when you may see PMS symptoms like cramps and mood changes. Exercise injury rates are higher now because elastin is released which looses ligaments. Don’t do intensive work outs or heavy weight training now; just cardio and light strength training.

 

Here’s where things can be uniquely tailored to your body. You have a biological signature and where you store your body fat tells us about your hormone profile. For example here are a few locations on the body and their corresponding hormones:

 

Triceps - testosterone

Upper back and love handles - insulin

Ribs - thyroid

Stomach - cortisol

Knee and calf - growth hormone

Quads, hamstrings, (essentially thighs) - estrogen

 

When working with clients, Igor finds out which three areas of the body are relatively higher in fat than other areas of your body. That’s how Igor can use your biological signature to design your personalized exercise plan.

 

Here’s an example of another interesting way your biological signature informs your optimal health. You can measure the fat between your shoulder blades to see how many carbohydrates you can tolerate.The more fat you have there, the fewer carbs you can tolerate. The less fat your have there the more carbs you can tolerate.

 

That leads us to the big question: Is spot fat reduction possible? Yes it is! Listen in to learn how to tailor your exercise routine to target fat on the areas of your body that need it the most!

 

 

 

Links:

 

Video of today’s interview:

https://youtu.be/RcGALnmG3N8

 

Igor’s Book: Stopexercisingbook.com

 

Igor’s Special link for Kylene’s Listeners: FitnessSolutionsPlus.ca/women

 

Get help with chronic conditions like diabetes, arthritis, high blood pressure and Osteoporosis: FitnessSolutionsPlus.ca/chronic-condition

 

Find Igor Facebook Facebook: https://www.facebook.com/igor.klibanov

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

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

Neural Muscular Therapy and Gut Heath Test Results - Ep. 028

Welcome to the Tiny Fit Diva Podcast Episode 28! You’re going to love today’s show. As a special treat, we’re featuring two fascinating health topics. 

First, Kylene Terhune has invited Erin Clarke back to the podcast. She can check out her first Tiny Fit Diva appearance on Episode 11. This time she’s here to talk about Neural Muscular Therapy. Listen in for information on how to heal sports injuries, care for your muscle groups and how to use hot and cold temperatures properly.

Second, Kylene gives us an inside look into how gut health test results work, analyzing stool testing findings, before and after a 6-month-long protocol. The results from stool testing are incredible. There is so much that you can learn about your body by looking at the digestive system. The bacteria in your gut can make or break your chances at building a healthy immune system, having energy and losing weight. The answers to some of the toughest questions are right here. You just have to look and listen to what you body is telling you!

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

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

Pregnancy, Allergies, Probiotics and more with Clinical Pharmacist Melody Hartzler - Ep. 027

Welcome to the Tiny Fit Diva Podcast! Kylene Terhune is your personal Functional Diagnostic Nutritional Practitioner and she’s brought a fantastic guest to the show today. Meet Melody Hartzler, a Clinical Pharmacist and probiotic expert! Today on Episode 27 Kylene and Melody dive deep into allergies, probiotics and supplementation, with extra-helpful information for moms and babies, too!

 

Gut health can require a bit of management to keep strong and balanced. Luckily for children, gut health can be restored pretty quickly because they don’t have as many years of damage to recover from, like some adults do.

 

First, let’s look at what pregnant moms can do for their baby. Studies are showing that mothers who have enough Omega 3s and Vitamin D tend to have children with fewer allergic disorders and wheezing. We know that Folic Acid and Folate are essential, but be sure to find out if you have the MTHFR gene, which would mean that you’ll need to take Methylated Folate instead of regular Folate.

 

Now, once the baby is born we can talk about how to best support the baby’s gut health through either breastfeeding or other great practices. Depending on your situation, you may be planning to breastfeed or you may be planning to use formula. If you can’t breastfeed, rest assured Melody has some super-healthy things you can do for your baby, too. If you’re on the fence, it may be worthwhile to try to breastfeed because babies are born with a leaky gut, (since they need to get proteins absorbed through their gut lining) and breastmilk has Pre-biotics which decrease the risk of allergies and asthma.

 

For Vitamin D for infants and toddlers, you can supplement safely with Gummy Sun Dots which contain Polypodium Leucotomos, a fern extract.

 

For Probiotics for infants, toddlers and women check out Klaire Labs products.

 

Kylene and Melody also discuss possibly correlations between the Lip-and-Tongue-Tie-Connection and other allergies and gut conditions.

 

You can find Melody at https://pharmtotable.life/

Follow her on Facebook!  https://www.facebook.com/PharmtoTable.Life/

To see today’s interview check out the video: https://youtu.be/tkekF-yBu2g

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

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

Personalized Massage Therapy with Casey Hamby - Ep. 026

Welcome to the Tiny Fit Diva Podcast! Today your host Kylene Terhune welcomes special guest Casey Hamby to discuss the absolute best form of self care: the kind you do at the spa! That’s right  -  it’s spa day here on the podcast!

 

Self care is so important to your overall health. How many times have we heard that we need to put ourselves first? Relaxation won’t happen on its own. Casey and Kylene recommend actually scheduling time for self care. Let yourself breathe and relax. To help set the mood you can apply lavender oil to a cotton ball and keep it nearby.

 

Casey Hamby has been a massage therapist since 2002. She is the manager at Hand and Stone Massage and Facial Spa in Dayton, Ohio. They offer so many wonderful treatments including hot stone massage, cold stone facials, aromatherapy, waxing, peels and LED light treatments.

 

Today we talk about how to reduce your stress at home and work. Casey shares some amazing tips for dealing with pregnancy and postpartum. There are also some great spa treatments that can offer serious relief with allergies and sinus issues. 

 

Hydration is so important. A good massage therapist can tell from the way your skin and muscles feel and look how hydrated you are. Learn from a pro how massages work and how facials work and how estheticians work your skin from the inside out.

 

Check out Hand and Stone Massage and Facial Spa on Facebook  https://www.facebook.com/handandstonedayton/ 

Casey is also on Instagram and Youtube. 

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

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

Stephanie Llacuna on Toxin-Free Living - Ep. 025

Welcome to The Tiny Fit Diva Podcast Episode 25 where your host Kylene Terhune is introducing us to another amazing guest to talk about healthy living! This week we’re focusing on toxin-free living. There are some things that we cannot control about our environments, but for the things we can control, like food and skincare products, we should try to limit our exposure to harmful chemicals. We want to be smart about this, though and not just fall for clever marketing campaigns.

 

Green washing is when a label tries to represent a food or a cleaning product as more healthy than it really is. If the terms “clean” or “organic” are used on a label, we may assume it’s toxin free, but it if you look at the ingredients you’ll see pernicious things.

 

Here are some tips to detox your environment:

 

The priority needs to be switching to an aluminum-free deodorant. Be patient as you find one that works with your body chemistry. Next, find a Flouride-free toothpaste.

 

Watch out for weed killer. Vinegar is great and there are some great baking soda alternatives, too.

 

For inside cleaning there is a cleaning version of vinegar that doesn’t smell as bad. 

 

Watch out for sunscreen that contains Oxybenzone and Octinoxate. A good zinc-based sunscreen is better, and avoid the spray-on sunscreens that expose you to breathing in those fumes.

 

If a product label lists “fragrance” or “natural flavors,” beware, as this can be referring to a multitude of unlisted ingredients. 

 

These days we may not have as much acute illness as people did two hundred years ago but we have a lot more chronic illness. Toxins assault us all day everyday so it’s no wonder. This is great information to try to protect ourselves.

 

Here are some tried and true recipes from Stephanie Llacuna:

 

Toxin-Free Weed Spray

1 Gallon Vinegar

2 Cups Epsom Salt

½ Cup (Toxin-free) Dish Soap 

 

Armpit Detox/Care

  • Bentonite Clay Armpit (or face) Mask

-1 TBSP Bentonite clay

-2 TBSP Apple Cider Vinegar

-Water (enough to get the right consistency)

-Mix in a non-metal bowl with a non-metal utensil.

-Apply to armpits and let dry for 5-10 min. Wash off. 

  • Activated charcoal soap (any brand)-helps to pull-out toxins while transitioning to a toxin-free deodorant.
  • For relief of itching/irritation/rashes caused by built-up toxins reacting with baking soda in natural deodorants, apply coconut oil and aloe vera as needed.

 

Resources

Estrogen and Your Liver - Ep. 024

Welcome to The Tiny Fit Diva Podcast Episode 024! Today Kylene’s episode is chock-full of helpful knowledge about how hormones work!

 

She’s teaching how your liver affects your hormones. We think of the liver as the detoxification organ. It flushes out heavy metals, toxins that you’re exposed to in the air (even hairspray), pesticides in your food, and even caffeine in your diet. 

 

The liver also does this same cleansing with your hormones. The liver is where your hormone metabolism occurs. There, the hormones can be activated into other compounds or deactivated and excreted from the body.

 

Kylene’s hormone testing takes a very close look at the sex hormones. She works with clients all over the country to order the simple lab tests which can be done at any clinic. Then, she reads the results and carefully corrects any imbalances you have. Here’s the skinny on some of the levels she’s looking for:

 

Estradiol is the main estrogen produced by the ovaries in pre-menopausal women and the second primary estrogen in men.

 

Estrone is the main estrogen in post-menopausal women and the primary source of estrogen in men.

 

Estriol is the estrogen that takes priority when a women is pregnant because it is produced in large amounts by the placenta. 

 

If you have a sluggish or over-burdened liver, estrogen can build up in the body and you could become estrogen dominant. You might be estrogen dominant if you have noticed fluid retention, low libido, difficult PMS, mood swings, sleep disturbances or weight gain.

 

To support the liver, we want to address gut health. Supplementation to support the liver is great, but it’s best to reduce inflammation from the diet right from the get-go. And, the biggest sources of inflammation for most people are gluten, processed dairy and refined sugar. 

 

Here are a few more ways to support the liver:

 

Fiber helps bind chemicals and toxins to eliminate them from the system. Soluble and insoluble, alike. Now, you don’t need to eat whole grains to get fiber. In fact, please don’t eat whole grains. If you eat beans, vegetables, nuts and seeds you’re set on the fiber front.

 

White rice may actually be more healthy than brown rice because the brown rice still contains the hull and it tends to irritate the gut more in many people.

 

Avoid caffeine and alcohol. Seriously. 

 

Reduce exposure to aluminum. Try out some natural deodorants until you find one that works for you. Kylene uses Primal Pit Paste.

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

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

Hormones, Cholesterol and Nutrients You Need! - Ep. 023

Welcome to The Tiny Fit Diva Podcast Episode 023! Today Kylene is teaching us all about the proper care and maintenance of your hormones. There are things that negatively affect hormones and there are nutrients that are beneficial for hormones, too. Let’s dive in!

 

Kylene is talking about progesterone, estrogen, testosterone and cortisol. These are your steroidal hormones and they are made from cholesterol.

 

You need cholesterol for hormone balance because it’s what your steroidal hormones are made out of. Low cholesterol diets of the past are not good for you. You may be skeptical if you’ve been told for years that cholesterol was bad. Research is now showing that the body creates its own cholesterol in much larger amounts than are contributed through diet. 85% of the cholesterol in the circulation system is produced by the liver. So, avoiding cholesterol in your foods won’t reduce the cholesterol levels in your blood very much. Go ahead and keep your egg yokes!

 

Things that negatively affect hormones are food sensitivities and gut flora issues. Food sensitivities and parasites alike can break through your gut lining, cause inflammation and ramping up your immune system. Read for yourself here:

 

https://kresserinstitute.com/gut-hormone-connection-gut-microbes-influence-estrogen-levels/

 

The nutrients you need for healthy hormones are: vitamin c, magnesium, selenium and zinc. Kylene gives us a few recommendations for healthy foods that will power our hormones. Just a few of them are strawberries, avocado, pumpkin seeds, sea weed, oysters, leafy greens, mushrooms, crab and beef liver supplements. 

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

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

Food Sensitivities and Vacation! - Ep. 022

Welcome to The Tiny Fit Diva Podcast Episode 022! Kylene is fresh off her vacation with Patrick in the Dominican Republic and she’s back with some great clean eating tips. She’s going to teach us how to balance healthy eating and fun eating on vacation and how to reintroduce foods you’ve eliminated due to sensitivities.

 

Remember to decide ahead of time on your eating “negotiables” and “non-negotiables.” And, when you choose to indulge on a negotiable vacation indulgence, make sure that it’s something you’ll really enjoy and that the portion is small.

 

Many people who are interested in avoiding problematic foods get MRT food sensitivities testing. The testing shows you which foods negatively affect you by rating them on a scale of green to yellow to red. After you carefully eliminate any foods that appear in the yellow and red ranges for a set amount of time, you can try to reintroduce foods, while watching for any reactions.

 

Reintroducing foods like dairy, mushrooms and blueberries later may prove to be totally fine because the gut will have gone through some healing by avoiding these foods for several months and now may be able to tolerate them, especially in small doses. You may discover that your food sensitivities have diminished or gone away completely.

 

Kylene noticed this on her trip. She tried eating avocado, a food that she had been sensitive to in the past, and she had no reactions. She goes over the 3 main reasons why this was the case. 

 

  1. It could have been that her sensitivity diminished when she gave her body a break.
  2. It could have been the lower amount of stress she experienced on vacation.
  3. It could have been that the foods she ate had been grown, prepared and processed differently.

 

Being in a new place means eating foods with a new nutrient diversity, which could have been beneficial as well.  Most of our dry grains like corn and wheat in the United States are sprayed with glyphosate. Even in small amounts, glyphosate kills off your beneficial gut flora. Just remember that you’re eating what your food eats.

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

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

How to Become a People Person With Angel Hicks - Ep. 021

Welcome to The Tiny Fit Diva Podcast Episode 021. Today Kylene welcomes guest Angel Hicks, the COO of H7 Network https://www.h7network.com/ which is a national business networking organization. Formerly, quite a shy person, she now is a master public speaker and business leader, and she shares with us her experience in developing great people skills.

 

Building relationships is a very important aspect of health both in networking situations and in deepening your relationships with friends and family.

 

Understanding your personality will totally help you improve your people skills. There is a great assessment here at https://discpersonalitytesting.com/ which measures your dominance, influence, steadiness, and compliance.

 

If you’re in a situation where you don’t know the people around you and you don’t know what to say Angel has some great tricks for you to keep up your sleeve so that you always have something interesting to talk about.

 

Thanks for tuning in to the podcast today!

 

You can reach out to Angel Hicks at angelhicks.com

She’s on Facebook and LinkedIn, so reach out to her.

 

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

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

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

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

 

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