Posted in Health and Wellness

Almost 40

Now that I am almost 40, I have noticed my body doesn’t work quite as well as it used to. Even though I eat healthy and work out frequently, I have noticed I don’t recover as easily, I have a lot of trouble sleeping, my PMS and periods are out of control, and I sometimes feel extra tired. Big Daddy, who is 52 by the way, always say “Don’t get old.”

I decided to look into the wellness center at Columbus Aesthetic & Plastic Surgery and I am really glad I did! Prior to my first visit, I completed a questionnaire about my current health, medications and goals. This information was then used to determine which specific labs should be done in order to create my customized plan.

Next it was time for me to get my blood drawn. I had to completely fast from 9:00 pm to 10:00 am. From there, I scheduled my consultation with Dr. Kelly Hall.

My consultation lasted for 2 hours. Dr. Hall went through my bloodwork results in a very thorough manner and explained it in way I could understand and relate. Additionally, she provided me with a binder that explained everything, and we used it as we went through my results and recommendations. The binder broke down each test with not only my results, but definitions, optimal levels, symptoms, deficiencies, and tips/strategies for improvement (other than supplements). I did have some deficiencies, which are most likely related to the intensity of my workouts, age, lack of sleep, my thyroid disorder, and the ability to absorb nutrients. Here are my results:

  • Both my total cholesterol and LDL were higher than normal.
  • Low Vitamin B-12
  • Low Vitamin D
  • Low DHEA-Sulfate
  • Low Progesterone
  • Low Testosterone

For my treatment plan we agreed to a new multivitamin, magnesium, fish oil, vitamin D3, progesterone, and a testosterone cream. Additionally, we discussed some different food options and “night rituals” to help achieve some better sleep.

It’s been about 2 months since my consultation. I have stuck to my plan and I have noticed a HUGE difference.

I am no longer having sleeping problems. I used to fall asleep easily, but then I would wake up around 2 and could not fall back asleep. I sleep through the night for the most part, unless something is really bothering me. I use the “sleep suggestions” when that occurs.

I have very minimal PMS symptoms…..bad cramps and tender breasts are gone. My periods are still heavy, but they don’t last as long. Satan Kristin still comes out, but not for that long.

My energy levels are up during the day. I think I may have been a little depressed and was mistaking that for being tired.

I have also noticed my skin is no longer dry and is now very soft.

My next set of labs and blood work is due this month. I am very curious to see my levels now, so stay tuned!

Before starting a vitamin regimen or hormone therapy, it is imperative to consult with a qualified practitioner or MD. Some vitamins are potent in excess and some can interact with certain medications.

Posted in Health and Wellness, Workout Tips

How to Build a Consistent and Powerful Golf Swing

Last month we met with TPI Certified Personal Trainer, Adam Tobias on exercises you can incorporate into your routine to improve your golf game and prevent injury. Since posture is very important to your golf swing, we decided to take this a step further. Bri and I met with Adam to learn more about the TPI Evaluation and how to improve your posture and consistency.

Adam went into more detail on postures and discussed the three different types; C, S, and neutral.  “Golfers are at their weakest and it is hard to play in the C and S postures” he explained. “This is where more things can go wrong in your swing and it can lead to many issues later.”


Next, we discussed the neutral posture and how to maintain it. “Research shows the neutral posture is the best stance to keep your golf swing consistent” says Adam. 

Neutral Posture

How do we eliminate the C and S posture for good? Learn how to perform the 3 MUST-HAVE movements, Dead Bug, Thoracic Rotation, and Hip Hinge. Incorporate these into you weekly workout routine and you will gain the proper strength and mobility to make a powerful swing.

Dead Bug Beginner
Dead Bug Advanced
Thoracic Rotation Beginner
Thoracic Rotation Advanced
Hip Hinge- Beginner
Hip Hinge- Advanced
Posted in Health and Wellness

Alternative Therapies as Part of Your Health and Wellness

Have you ever heard of Cupping Therapy or seen what someone looks like after having a treatment? Well here ya go…!

This is what my back looks like two days post treatment, no it does not hurt and yes, it is very effective for me! I discovered cupping through my acupuncturist and Chinese herb practitioner, whom I started working with in 2015. Cupping therapy is an ancient form of an alternative medicine in which a trained therapist puts special cups on your skin for a short period of time to create suction. Cupping is used to help with pain, inflammation, blood flow, relaxation, well-being and many other physical, mental and emotional ailments. Cupping, along with acupuncture and Chinese herbs have become a welcomed, regular and integral part of my health and wellness regimen. As a matter of fact, without these practices along with whole food nutrition and STRONG sleeping habits, I would absolutely not have a “regular” fitness routine. These alternative therapies have become the recovery methods that allow my mind and body to heal from regular day to day stress as well as the purposeful stress that exercise puts on my body.

About 10 years ago my body started to rebel against me. I suffered from digestive issues, severe skin problems, extremely painful and irregular cycles, constant pain in my muscles and joints, crazy fatigue, body temperature issues, and of course anxiety and depression came with all of this…because why not… they were like the whip topping on my shit sundae! Up to this point in my life I had been a competitive athlete and exercise enthusiast, it is JUST. WHO. I. WAS. My older brother use to joke that I came out of the womb doing dips and lunged away from my mom 🙂 Now, most days I couldn’t imagine working out because I couldn’t even get out of bed, I was a physical mess and I was scared! So many thoughts went through my mind at this time, but my greatest fear was I would no longer be able to work as a trainer because I could no longer exercise myself. After seeing multiple physicians of different types without resolve I was directed into the unknown world of alternative medicine, THANK GOODNESS!!!

It has taken 3 different practitioners working together, along with a few hospital visits to determine that I have an autoimmune bowel disease that was severely effecting my physical health as well as my mental well-being. At 37 my whole perspective and understanding of health and wellness is drastically different than what it use to be. I still LOVE exercise, as much for my mentality as for my body. Thanks to the discovery and addition of alternative medicine and therapies, I can continue my regular exercise routine that includes strength training, running, yoga and other activities pain free AND still maintain my health! Cupping, acupuncture and Chinese medicine have been used to treat ENDLESS ailments dating all the way back to B.C!!! If you are struggling with physical and/or mental ailments without resolve and are interested in learning more please check out, Ohio Acupuncture & Chinese Herbal Medicine.

Posted in Health and Wellness


What are BCAAs and why are they important?  For starters amino acids are the broken down or “usable” form of protein for our bodies. For example, when you eat a piece of chicken it’s broken down or metabolized into amino acids so our bodies can make use of it. Branched chain amino acids are just a specific type of amino acid that help us increase energy, recover muscle tissue, and stabilize blood sugar amongst other metabolic functions. Translated into layman’s terms if you workout regularly and are looking to build lean muscle, increase energy, reduce soreness and help recovery from exercise, control hunger and cravings, lose excess body fat, and enhance the flavor of your water then BCAA’s are for you! This specific supplement can be used by ANYBODY no matter their age, gender or fitness level in addition to food to support overall health and recovery from exercise or to supplement when food is not readily available. (Certain health conditions require physician approval.)

This is a supplement I have used over the last 20 years of my training career as well as recommended to my clients. Amino acids are available in pill, powder and liquid form, I have found Propello Life’s Rejuvenating Aminos in the last few years and they have quickly become my favorite due to their flavor and the way they are made. Propello’s ingredients are natural; vegan BCAAs’s, non-GMO, and no artificial colors, flavors or sweeteners.

I use aminos all day long starting in my water during my morning workout, as well as the water I sip on throughout the day. My favorite new discovery is adding it to my fruit smoothie when I skip the addition of a protein powder. Below is my favorite post workout fruit smoothie made with Propello Life Rejuvenating Aminos;

*1 cup frozen strawberries

*1/2c frozen blueberries

*1 cup frozen avocado chunks

*12oz unsweetened coconut water

*1 scoop of Propello Life Rejuvenating Aminos

*Blend to desired consistency and enjoy! 

Posted in Health and Wellness, Individual Accountability, Workout Tips

Beefcake or Sweet Cheeks?

My husband Jeff and I went to Marco Island, Florida over Thanksgiving this past year. On our first night we took a photo together by the sunset. Jeff looked at the photo on his phone and immediately tried to delete it and then became very quiet. I asked him what was wrong. He confided to me he was disappointed in the amount of weight he gained over the past several months and he needed to make a change. He added, being over 50 makes it even harder. I told him that I thought he looked handsome, but if he wasn’t happy then I could help him lose the extra weight. He agreed and said he wanted to start immediately. Thus the journey from Beefcake to Sweet Cheeks began! The next day he began doing my workouts that he previously claimed were too hard and stupid. Over the last 5 months, Jeff has lost 17 lbs doing my “stupid” workouts. I asked Jeff recently what he thought helped him lose the weight and he said….

1- “Consistency” Every morning he was eager for his workout for the day. Since Thanksgiving, he has worked out 6 days a week and hasn’t missed one. He even secretly told me he looks forward to doing them.

2- “I don’t get bored.” Jeff explained, because every workout is different, he stays motivated and continues to be challenged. He used to do the same workout for every body part and not at a high enough intensity. Now combining the cardio with strength training circuits, he feels more challenged during every workout and the variety occupies his short attention span 😉

3- “The workouts are not time consuming.” He hates to spend hours in a gym and feels like he can get a good workout in less than hour.

4- “Being more aware of what I eat.” Due to Jeff working from home, he got bored eating the food from our fridge. He was eating out for every meal all week long. He agreed to eat dinner at home during the week and only out on the weekends. He also stopped excessive snacking at night. I made sure to have our fridge stocked with healthy snacks he could have when he got that night time craving.

During this process, Jeff let his impatience get the better of him. Although, he stayed committed to his workouts, he was still a sourpuss when he got home. He got extremely frustrated when he wasn’t seeing significant results and I reminded him “Rome was not built in a day.” I told him to stick to the process and you will notice a change. As you can see in his photos, this is exactly what happened. 5 months later he is finally seeing his results. If you are trying to lose weight in a healthy way, remember it won’t happen over night and you must stay committed to the process.

Posted in Health and Wellness

The Journey Begins

Photo_Apr_07_19 12-13-22 PMWe are Kristin and Bri. We first met in high school and crossed paths again in our fitness careers. 10 years later and after many life changes our paths crossed again through our significant others. During many vacations together as couples and working out in crappy hotel gyms we discovered the idea of Bare Bodi Fitness. With limited equipment in hotels we had to get creative combining bodi weight, dumb bell, and cardio movements into one circuit. We realized in “real life” lots of people have these same limitations; limited space, limited equipment, and limited time. Follow us to learn how to get a great workout that fits your lifestyle! By the way…..we will also throw in how we maintain our healthy habits no matter where we are.