We all want a little sweetness in our lives, and by golly, we should have it! From marinara sauce to peanut butter, added sugar can be found in even the most unexpected of products. For a lot of us, we tend to rely on quick, processed foods for meals and snacks. Since these products often contain added sugar, it makes up a large proportion of our daily calorie intake if we're not careful!

Although there is a difference between moderate indulgences in high quality goodies and letting poor quality forms of sugar squeak into our daily diet and rule our life!

First of all-Why is Sugar Harmful to our Health?


What are the Main Causes of Sugar Cravings?

•Decreased energy. Sometimes we feel low on energy after eating too much, or eating sweet stuff in general. Our reaction is to eat more sweets to bring that “high energy” back. And the roller coaster begins. Sugar also saps our body of essential nutrients, because it is empty calories with no nutrients and our body needs nutrients to break down food and use it for energy, our body has to tap in to our stores for nutrients to break this sugar down- further depleting our energy levels.

•Dehydration may cause cravings.

•Too much protein (contraction) in our diet may also cause sugar cravings.

•Too little (good carbs) complex carbohydrates in your diet may also cause cravings.

•Too much salt or sodium in the diet may also lead to sweet cravings.

•Addictions/ Mood disorders. Most people that used and abused drugs or alcohol crave sugary foods and drinks. That’s because sugar hits the same “feel-good” centers in our brain that the controlled substance once did, only on a smaller scale. People that suffer from mood a disorder also tend to crave sugar because it releases serotonin for a short period of time and provides a sense of calmness. Unfortunately this is very short0lived and comes along with many unhealthy side effects like weight gain, mood swings and other problems mentioned above.

•Not enough Primary Food. Is there an area of your life that is not being fulfilled? Job, money, home, fun, relaxing, health? Take time to really check yourself and your motive for reaching for the sweet treats. Are you trying to fill a void? Trying to relax from a busy day? What’s going on in your relationships? Does eating sweets make this area of your life feel better? Discover first what you are feeling or needing, then think of ways to deal with that instead of eating.

You may also crave sugary foods because you are not exercising!

Since exercise gives us that boost of energy, if you miss your work out you may find yourself hitting the nearest cooking jar to get a surge of energy. Too much sugar may also prevent you from losing fat or adding on muscle!!! So a "calorie IS NOT just a calorie"! All the more reason to get our sugar intake "in-check"!

Top 10 Tips to Decrease Sugar Cravings

  1. Drink enough water. When the urge hits, down 16oz of cool water!
  2. Try making some “healthy” sweet foods (roasted sweet veggies), have them earlier in the day instead of trying to “be good”.
  3. Decrease salt intake- Watch out for salted snacks, canned goods, and frozen meals. And don’t use that salt shaker!
  4. Are you getting enough exercise? See if you crave more sugar on the days you miss that workout.
  5. Eat palm size portions of animal protein.
  6. Eat regular meals & snacks to keep blood sugar in check!
  7. Balance out your meals with  complex carbohydrates like lots of veggies,  fruits, starchy veggies-sweet potatoes, squash, carrots  and healthy fats.
  8. Is there something in your life that you’re unhappy, or frustrated with? Do you reach for those sweets when these feelings surface? Find out what it is that you are feeling, then think of ways to deal with that feeling instead of eating sweets.
  9. Take 5 deep belly breaths.
  10. Take a walk outside.

Have a Healthier Sweet Snack If You Must!

– One chunk of dark at least 72% chocolate with natural peanut butter or other nut butter on top (for very special occasions only)
– Fresh, whole fruit (for a warm treat, try baking the fruit and sprinkling with cinnamon)
-Leftover whole grains (i.e. brown rice, quinoa, spelt) drizzled with maple syrup and cinnamon; add almond milk and bananas, heat and enjoy warm oatmeal-like porridge
– Smoothies (protein, “milk”, organic berries)
– Frozen yogurt – freeze your own greek yogurt!
– Sweet vegetables – yams, sweet potatoes, squashes (acorn, butternut, kabocha) – score with a knife, sprinkle cinnamon on them and bake
– Dried fruit mix and a few dark chocolate chips
– Banana, split lengthwise, with nut butter spread in the middle and shavings of dark chocolate on top

Hopefully, these tips were helpful for you! This week in "The Eternity Warrior Group" on Facebook, (ps- Come join the tribe!) our Weekly Warrior Challenge is to limit sugar (from ANYTHING with a label) that we consume, to LESS THAN 20grams DAILY! Will YOU accept this challenge warrior?!!



Follow THIS 14-Day Easy And Effective Challenge To:

CLICK HERE to check it out! You will LOVE the way it makes you feel!

On the journey to wholeness through self-care and learning to love and respect yourself, it is important to take good care of yourself in many different aspects when it comes to mind-body health & wellness.

The bottom line includes a daily routine of getting proper rest, eating healthy food, and movement that suits your personality. Add to this taking good care of your body, your teeth, hair, skin. It is nourishing to choose colors that you like for your clothing and home furnishings. Next, you need stimulation to be personally challenged to grow and have an interest in life. You also need people with whom to be close emotionally and with whom to share your journey. You need things to do that bring you pleasure and fun.

Finally, you need a way to connect to yourself, such as daily meditation and contemplation.

A well-nourished self meets life "filled up". You have more energy to participate and give, to meet your challenges, and to do the inner work and self-healing required to have high self-esteem, good relationships, and overall enjoy your life to its fullest.

60 Ways to Nurture & Self-Care the "WHOLE SELF"


Take a walk Deep breath and think,” I am calm and peaceful Say an affirmation Connect with Nature
Ride a bike Share feelings about an experience with a friend Read a book or magazine article Concentrate on the flame of a candle
Soak in a hot bath, with candles and music Listen to music you like Express your thoughts & feelings in a journal meditate
Exercise at the gym Sing or makes sounds Make a to-do list Pray
Stretch and move to music Hug someone, ask for a hug Write a poem Talk to your guardian angel
Practice Yoga postures Pet your dog or cat Write a letter Listen to a guided meditation tape
Take a course in Tai Chi, water aerobics, or yoga Talk to someone by pre-tending they are facing you in an empty chair Listen to tapes Write about your spiritual purpose
Sit in the sun for 15 minutes Telephone a long-distance friend or relative Email a friend Visualize yourself in a peaceful place
Change one thing to improve your diet Notice what you are feeling several times a day List things you will do to improve your life Do something of service for another or for your community
Watch birds and animals interact in nature Write a letter to someone who has hurt you, but do not send it Update negative beliefs that limit your life Join a church group
Go swimming Feel your fear and take a positive risk for change Journal write daily about your reactions, thoughts, and feelings for a month Learn about a religion different from your own
Sit in a garden or park Smile at a stranger and send them thoughts of peace, acceptance, joy List your traits, needs, and want Study with a spiritual teacher
Take a nap Affirm yourself daily Make a list of short term and long term goals Study ancient, esoteric wisdom teachings
Get a massage Watch children play; talk to your inner child in a loving, joyful way Preview your day upon awakening, Review upon retiring Practice unconditional love and forgiveness with self and others
Eat totally healthy for one day Acknowledge yourself for accomplishments you are proud of Work on your family tree Practice a daily quiet time, routine to connect spiritually


See what actions you can do from each category ON A DAILY BASIS, to keep yourself feeling happy, healthy, and well-balanced.




Follow THIS 14-Day Easy And Effective Challenge To...

CLICK HERE to check it out! You will LOVE the way it makes you feel!

Keep coming back...It works if you work it!

Our 6-week, Signature Transformation Challenge, "Healthy Way to Weight Loss", is NOT a detox, a juice fast, a colonic and it is definitely not just another FAD diet!

Rather, it includes a complex step-by-step program of avoiding highly allergenic foods while supplementing the body in specific phases with pharmaceutical-grade nutrients to help regenerate liver cells, eliminate stored toxic compounds, lower inflammation and YES....Shed those all-too-stubborn extra pounds!

Although with pollution, chemicals in everything from our personal care products and cleaning products, genetically modified foods well as pesticides and herbicides, hormones, antibiotics that infiltrate our food supply the list goes on, and it is nearly impossible to avoid these things on a daily basis!

Incorporating a consistent program such as this once or even twice a year- into your spectrum of living has numerous health benefits! I know it puts me back on track!

Not to mention, everything from protecting yourself from inflammation (which is the crux of all disease) cancer, and most health issues that plague our world today.

For BEST results- Engage in this program with us once or twice a year! And don't forget about all of the other amazing offerings from Eternity Warrior!

From my 30-Day SEXY ABS Challenge to the 14-Day Plant-Based BODY RESET....Eternity Warrior has something for everyone to keep us feeling our BEST!

Don't forget to join our growing tribe of warriors in our Private Facebook Group, "The Eternity Warrior Group" where we offer Weekly Warrior Challenges and much more! So JUMP IN anytime- And let us assist you on this road to wellness!

YOU ARE A WARRIOR....Never forget it.

In today’s world, it’s all too easy to rush from activity to activity.

So much to do, and so little time! We find ourselves multitasking during the day and crashing at night from pure and utter exhaustion.

To keep ourselves feeling balanced, we must find ways to make our lives juicy (i.e.. feeling good vs. rushed, anxious or tired).

When I worked in dual-diagnosis treatment centers years ago, holding a group around this particular topic and activity was literally one of my absolute FAV's.

What is a nourishment menu you ask? It's ironically not food-related at all! It's simply put- A list of ideas to help you FEEL GOOD! What a concept!

Pick one thing from this menu, or create your OWN nourishment menu-and do at least one thing from it EVERY, SINGLE DAY! And just watch how your life changes for the better!

"Nourishing Ideas"

Get a haircut… and a tingling scalp massage!

Play piano – or listen to someone else play

Take a bubble bath – by candlelight

Go on a hike and take a healthy picnic lunch

Read a great book

Paint or draw

Play with your dog or cat or fish

Go for a bike ride

Call a friend

Book a retreat

Take a ride in a convertible (with the top down)

Walk around or watch a river/lake/fountain/stream

Hold hands with someone

Take a foot bath (water, salt, essential oil, and marbles to massage your feet!)

Read the cartoon section of the newspaper

Buy something bright and colorful

Feed some ducks

Keep a gratitude journal

Go shopping!

Get out the camera… and take some pictures

Ask someone to brush your hair

Blast music in the car, roll down the windows, sing loudly!

Get out in nature

Volunteer to hold and sing to newborn babies in the hospital nursery

Take a nice drive outside the city

Go to yoga class… or do some yoga poses at home

Get a massage

Go for a boat ride/rent a jet ski

Take a nap!

Take a few deep breaths!!

Buy fresh flowers and put them where you’ll see them all day

Get a pedicure/manicure (or give yourself one!)

Cook… mindfully… with music on in the background (try to match the music with the type of food you’re cooking)

Take singing lessons

Go to a flower shop/garden shop and take in all the colors and smells

Sign up for a class – tennis, cooking, jewelry making, squash lessons – anything!

Throw rose petals on your bed cover

Take a dance class

Organize your desk or garage

Eat lunch outside

Do Yoga

Plant some flowers

Go to an outdoor concert or play

Have a Girls’/Guys’ Night Out!

Go fishing

Have breakfast in bed!


Go to a museum for the afternoon

Color in a kids’ coloring book

Listen to your favorite CD

Take a Breath Holiday – breathe 10 times with eyes closed and pretend you’re on a beach somewhere

Give someone a hug

Spend an entire day reading

Drink a cup of tea in front of a fireplace when it’s cold outside

Go dancing (or dance at home!)

Write a letter/card to someone who hasn’t heard from you in a while

Buy something REALLY nice for yourself – go ahead, splurge!

Go for a leisurely walk

Have Date Night with a partner or friend!

Go skinny dipping

Crayon a card to someone you love

Make your own pottery

Go to a concert for your favorite band when you were growing up

Watch your favorite baseball, football, or basketball team

Take a day trip somewhere

Go swing dancing

Get into bed right after work and stay there all night!

Find a sprinkler and run through it!

Using sidewalk chalk to write messages in the driveway

Pay someone a compliment (you don’t have to know them!)

Take a 10-minute walking break at work

Go out to breakfast on your own and read a good book without interruption

Make a mosaic out of paper scraps or a broken mug

Throw an impromptu dinner party – potluck-style!

Do a 15-minute blitz to clean up clutter in a corner of your home

Light candles

Bring a great novel to read while waiting in line

Sit in a hammock

Go white water rafting, kayaking, or canoeing – be sure to capsize at least once!

Walk away from gossip

Race go-carts

Buy baby barrettes and wear them in your hair

Read old letters/card that loved ones sent you

Organize a photo album

Do a random act of kindness… and revel in the person’s appreciation

Take a cooking class, then throw a dinner party to show off your new skills!

Call your parents or grandparents or siblings

Do volunteer work

Reach out to a friend you haven’t talked with in a while

Have a cup of hot/iced chocolate

Have a guilt-free ice cream sundae

Rent your favorite movie

Snuggle in bed with someone or have a make-out fest!

Watch the sunset

Have a picnic by the river

Sit outside on the swings listening to the birds in the morning

Take a long, steamy shower

Pick wildflowers

Lay on your floor

Play a board game

Sleep in

Learn how to play a musical instrument… or go back to one you already know how to play

Go outside and play a sport you loved as a kid!


Buy a pen that you’ll really love writing with


Lay on your back on your lawn and watch the clouds go by

Find a rose and stop to smell it!

Give yourself a hand or foot massage

Dance around the house naked!

Throw out all old, expired lotions… and then buy a new one to take their place


Leave your lover a note with a lipstick ‘kiss-print’

Put a hot water bottle on your tummy

Buy a $1 piece of jewelry or makeup!

Eat dinner on the floor… by candlelight… with no utensils

Make faces at yourself in the mirror

Head to the gym, and ask a trainer for a new workout idea

Eat a piece of chocolate, slowly!

Make up a fictional story (if you feel ambitious, put it down on paper)

Put your pajamas on as soon as you get home from work

Have someone feed you – eat with your eyes closed – and guess what you’re eating!

Go to the park and play on the jungle gym

Buy cool, fun post-its and notepaper that will make you smile

Make yourself a cup of tea

Watch the sunrise

Go to the library and read children’s books… on the floor or in a kid-sized chair (Samantha recommends Runny Babbit by Shel Silverstein)

Go to bed early

Visit a junk shop and explore

Get a free makeup makeover

Spend a weekend at a spa or retreat center

Go to the beach and listen to the waves crash

Pick flowers to press for stationery

Go to the beach with a favorite pleasure book (trashy novel recommended). Extra point for bringing a radio to play your favorite tunes.  Two extra points for bringing an icy tropical drink with an umbrella!

Blow bubbles

Call your mom or dad – if they’re not alive, just ‘talk’ with them – they’re in a better place and are sending you good wishes

Go swimming in a pond

Gaze at the stars

Go hiking

Kiss your child’s napkin before packing her lunch

Make a reservation at a new restaurant

Check out new arrivals at the used bookstore

Go to the store and find one new food to try

Write yourself an encouraging letter

Plan your IDEAL LIFE in a journal

Plant a flowerpot or flowerbed

Watch fish at the aquarium

Sleep in for an extra hour on the weekend

Visit an art gallery

Attend a gospel concert

Go on vacation

Play with your kids… or someone else’s kids

Browse at a bookstore

Rearrange your bookshelves

Do some gardening

Go on a walking tour

Go shoe shopping

Make healthy cookies – and eat the dough!

Conversational driving – talk about fun, beautiful

things/people you drive past

Write in your journal… or doodle!

Take a walk around the neighborhood and say hi to as many people as possible

Make a yummy fruit smoothie

Leave a surprise on a friend’s front porch

Have somebody scratch your back – then scratch theirs!

Watch your favorite show on TV

Tell a friend you love them

Look at pictures from an old vacation or event


Do a jigsaw puzzle

Grow an herb garden

Memorize a poem that you love (or write one yourself!)

Ask someone to read a book out loud to you (I LOVE this one!)

Go to the card store and read the funny cards

Listen to a book on tape

Go on a media purge – don’t watch news, read paper, or listen to radio

Put lavender oil on your pillow – let your bedroom be an oasis of scented pleasure!

For ladies: paint your toes/fingernails a lovely shade of punchy pink or ravishing red

Sip a cup of tea in an outdoor café

Have a pillow party with friends

Take a nap with an eye pack

Laugh with your child or a friend

Soak your feet in warm water and cucumber slices to relax and rejuvenate

Start a book from the “Read Someday” pile

Make a mini Zen garden with a box, sand, and some rocks

Make a shrine/altar somewhere in your house

Enjoy a leisurely lunch at your favorite cafe

Get out some paint and transform a piece of junk

Put two chilled tea bags on your eyes and rest for 5 minutes

Buy yourself flowers. Make sure you really love them and don’t skimp!

Buy a gossipy celebrity magazine – drool over the hunky stars, like you did when you were a teenager!

Create a collage of pictures and words that thrill you

Buy yourself a new, great-smelling lip balm

Buy a potted plant to put on your desk

Sit in the sunshine and do nothing

Stay with friends or family for a day or two and let them spoil you

Let yourself fully feel something – cry, binge, mourn, whatever – then move on.

Start planning a trip abroad

Have a brag fest with a friend – what’s going GREAT in your life?!

Throw away all the old clothes in your closet (have a friend help with this)

Watch a chick flick, sports movie, or adventure film

Go to a psychic or have your tarot cards read (try www.astrologyzone.com)

Jump rope

Wear one of your favorite summery dresses to work (if it’s too risque, you can wear a cardigan and take it off after work)

Invite a friend over for a glorious picnic on your floor

Glamorize your travel bag: pack candles, bubble bath, fun books, great music

Wear really sexy underwear under your everyday clothing

Make a home video of you and your family

Play a game of flag football with your friends – in the mud, if possible!

Wear your best clothes and perfume/cologne… just because

Get up early and prepare a fabulous, healthy breakfast for yourself

Buy yourself a luxurious sheet set and/or robe – silk, satin, or flannel!

Does anything sound "juicy" to you? It works, trust me! Make your very own personal "NOURISHMENT" menu, do at least one thing from it every day, and watch your happiness factor soar!




Would you.... love to lose weight, but your WAY past believing in magic pills, crash diets, and silver bullets? Are you not quite sure who to trust anymore for nutrition advice, but you know that what you’re doing isn’t working? Then, CLICK HERE, because I guarantee, we have the PERFECT program that you will be sure to love!


We always see memes and lists of foods that cause belly fat or some other quick-fix gimmick, but no one talks about WHY.....And why do YOU think that is?! Because it's based upon bogus marketing trying "sell" you something, or get your attention in some way. Don't fall for it! There are, however, 3 Foods to Avoid Long-term, although for good reason. Read on to find out...


No, it's actually not just a fad. Although people that are simply put-judgmental or uneducated about gluten, may certainly make these claims. Gluten intolerance is actually a very common undiagnosed, misdiagnosed, and hard-to-diagnose problem that can be a serious and uncomfortable health threat- causing a variety of symptoms, from things like weight gain, fatigue, Irritable Bowel Syndrome all the way up to mysterious Autoimmune diseases and other conditions.

As the father of gluten-related disorders and research, Dr. Tom O’Bryan explains, humans DO NOT have the enzymes to fully break down "modern-day" gluten found in any food containing wheat flour (and more).

Over time, exposure to gluten can cause increased intestinal permeability and leaky gut. It binds up immune cells. It causes leakiness of the gut, allowing microbes and other proteins to get into the parts of your physiology, your bloodstream, where they don’t belong, stimulating the immune system and turning on inflammation. 

Inflammation is the cornerstone of Alzheimer’s disease, ADHD, coronary artery disease, and opens the door for cancer and diabetes.

Although not everyone is gluten-intolerant, everyone benefits from a gluten-free diet, because it forces us to eat less of the processed, refined foods that contain gluten, and more unprocessed foods such as organic vegetables, quality proteins, fats, and healthy carbohydrates.

Recent research has found that the use of glyphosate, the active ingredient in the broad-spectrum herbicide Roundup, appears to be strongly correlated with the rise in celiac disease and non-celiac gluten intolerance (NCGI).

Eating gluten-free means avoiding all foods containing gluten, including wheat, rye, spelt, bulgur, semolina, couscous, triticale, and durum flour.

Gluten can be hidden, so it is important to read labels carefully.

Be wary of modified food starch, dextrin, flavorings and extracts, hydrolyzed vegetable protein, imitation seafood, and creamed or thickened products such as soups, stews, and sauces.

Starchy foods that are allowed technically gluten-free include amaranth, arrowroot, buckwheat, millet, potato, quinoa, and rice.


Food reactions to pasteurized dairy products are the most easily detected. These products are pasteurized milk, cheese, yogurt, and cottage cheese — but not eggs.

There are two potential problems with dairy products: lactose intolerance, which is an inability to digest the carbohydrate or sugar portion of milk, and milk allergy, which is a reaction to the protein in milk.

Pasteurization and homogenization destroy the enzymes in milk that help us digest it, the healthy bacteria in milk that help keep the gut working well, and the beneficial fats in dairy, rendering what could be a very nurturing and healing food a potentially harmful product.

While pasteurized dairy is to be avoided, raw dairy may be introduced after two weeks of a diet free of dairy. After two weeks, most people will be able to tell if they are sensitive to dairy by drinking a large glass of whole raw milk first thing in the morning on an empty stomach. If you have no digestive symptoms from doing this, then you can likely consume raw dairy products. Raw or Grass-fed butter/dairy contains butyric acid, which along with the healthy bacteria in butter helps heal the GI tract in dramatic ways.


Approximately half of those sensitive to gluten are also allergic to soy and soy products.

Part of this may stem from the ways in which soy has been genetically modified and the frequency with which it is used as a food additive. It is one of the top genetically modified foods in our country.

Many foods are goitrogenic (thyroid suppressing), but soy is the king of them all. Goitrogens work by preventing your thyroid from getting the necessary amount of iodine.

If your thyroid fails, what happens? You gain weight. You have a harder time regulating your moods. You get colder more easily. You’re more easily fatigued. You demonstrate an inability to concentrate and remember details. The list goes on. You simply don’t want to mess with your thyroid.

Phytates are enzyme inhibitors that block mineral absorption in the human digestive tract. They are naturally present in all grains, seeds, nuts, and legumes but soy is super high in phytates.

Soy must be fermented in order to be digestible to humans. That means that if you eat soy at all, you should stick to fermented soy products like miso, tempeh, natto, or a naturally fermented soy sauce (tamari). 

Avoiding these foods LONG-TERM will not only increase your energy levels, enhance digestion and naturally balance your hormones..it will also improve your overall health for years to come! 



Follow THIS 14-Day Easy And Effective Challenge To:

CLICK HERE to check it out! You will LOVE the way it makes you feel!

One of my favorite Functional Medicine docs, Dr. Mark Hyman, whom I’ve seen speak multiple times in person (such a nice person too) said it perfectly when he wrote….

“Can I get all the nutrients I need from food?” a patient will occasionally ask. On the surface, this makes sense. After all, if you are eating a whole, fresh, unprocessed foods diet, shouldn’t you be able to get an abundant supply of vitamins, minerals, antioxidants, and other nutrients? Unfortunately, things aren’t that easy.

Even with a perfect diet, the combination of many things –including our depleted soils, the storage and transportation of our food, genetic alterations of traditional heirloom species, and the increased stress and nutritional demands resulting from a toxic environment – make it impossible for us to get the vitamins and minerals we need SOLEY from the foods we eat.

Simply put, the evidence shows we cannot get away from the need for nutritional supplements.

Emerging scientific evidence shows the importance of nutrients as essential helpers in our biochemistry and metabolism. They are the oil that greases the wheels of our metabolism. 

And large-scale deficiencies of nutrients in our population – including omega-3 fats, vitamin D, folate, zinc, magnesium, and iron – have been well documented in extensive government-sponsored research.

These deficiencies have the ability to change our GENES!!! Wake up people- We NEED the right nutrients!

Remember – we live in a toxic world with nutrient-depleted soil, higher levels of stress, etc. which all increase our risk for nutrient depletions. In this day and age, it is absolutely vital to supplement the body with high quality nutrients!

I use supplements in my practice as a cornerstone of healing and repair, so I have investigated supplement makers, toured factories, and studied independent analyses as well as third-party assessments of their finished products. 

The Importance of Nutrient Testing

Blood work is an important part of Functional Nutritional Therapy. Unfortunately, most conventional doctors today only run standard labs which leaves a lot of factors unchecked.

Why would you want to get your nutrients tested?

As mentioned- many things deplete our nutritional status and interfere with our immune system- Conventional foods, eating out, stress, medication, pollution, other toxicity and overall unbalanced or poor eating habits all contribute to nutritional depletions!

Sure, you could get your Vitamin D checked along with your normal bloodwork, although this is NOT A TRUE VALUE!

In fact, many people have normal, or even HIGH vitamin levels on their regular/ standard labs, and yet can still be deficient at the cellular level!

In order for our nutrients to do the hundreds of jobs they are meant to do- they must be present in our cells at adequate levels. If not- Unpleasant symptoms start to appear, and we mistakingly judge them as unrelated to anything!

Prevention is key to optimal health! Checking your intracellular nutrient status on a regular basis is a must when it comes to optimal prevention!

Most people benefit from getting these labs drawn once a year, although if imbalances show up, it is highly recommended to check every 6 months to determine what's working and what needs to be changed or added in order to bring your values in the optimal range.

Specialty Testing with Nicole- Intracellular Nutrient Testing

Okay, so what is it?

Yes- it’s a full blood test. Not at all what you’d see at your general doctor’s office or even in your yearly check-up. In fact- I’ve had many clients that have had “normal” or even “too high” levels of common nutrients like Vitamin B12 or Vitamin D- And yet STILL be deficient at the cellular level. Why? Only to come to realize the issue was not getting INTO THE CELLS where it can do its job! This can be due to multiple factors! Even though the “amount” in their “bloodstream” was adequate, it was the WRONG type or form of the nutrient, an absorption issue, the enzymatic or cellular reason such as a secondary nutrient deficiency that was not allowing it to be adequately absorbed. And THIS my friends, is why we should ALL be testing at least yearly to keep us running on all cylinders!

In this session with Nicole, you will discover which nutrients you are deficient in, which are moderately depleted, and which are in an optimal range. You will also find out how strong your antioxidant capacity and immune system are, how well you metabolize blood sugar, and if you have fructose sensitivity. 

To feel your best, check your nutrient status on a regular basis!

CONTACT ME if you have any questions or concerns regarding this or any other Functional Nutrition & Health matter!

Happy to help! :))



Follow THIS 14-Day Easy And Effective Challenge To:

CLICK HERE to check it out! You will LOVE the way it makes you feel!

I replayed this scenario in my lifetime and time again until one day I finally decided that I didn’t want to have to start over again—ever. Here are my suggestions for seven tried and tested ways to incorporate a consistent spiritual practice into your life.


Meditation is when we listen. You can read all the spiritual books out there, but until you actually take the initiative to quiet your mind, it can be near impossible to hear your intuition and connect to your heart center. To start, try committing to just five minutes a day where you sit down, focus on your breathing, and ask the universe What do I need to know right now?
Meditation is NOT about not having thoughts! You will always have thoughts. So during meditation, observe your thoughts but try not to engage with them—just let them pass on through.
Don’t worry about completely removing thoughts from your mind, as this will create tension and act as a distraction than a benefit.


Prayer is when we ask for help. This is a beautiful and powerful way to call on your own inner wisdom. Meditation is when we listen, and prayer is when we ask for help or affirm. Both go hand in hand.
The beautiful thing about prayer is that you can pray whenever, wherever. Pray on the way to work, at your desk before a big meeting, or on an airplane before you take off—literally any time.
Here are some simple and powerful prayers you can say any time:
"I need a miracle."
"Thank you for helping me perceive this situation differently."
"May love light my way today.
"Thank you for helping me see the sparkle of light that resides within all things."
"I pray for guidance in shifting my thoughts."

Develop a gratitude practice.

No matter how amazing life is, we all have those days when things just don’t seem to be unfolding in the way we wish them to, when things come up that we need to work on, and we are more sensitive and just feel off. By ending the day with thoughts of things you are grateful for, your perspective begins to shift and you realize that each day really is wonderful and full of gifts—all we have to do is take the time to appreciate them and open space up for so many more wonderful things to enter our lives.

Journal your heart out.

How many times have you read a spiritual book, and just skimmed over the exercises, promising yourself you’d come back to them later? Did you ever go back to them? If you are really ready to go deep—DO. THE. EXERCISES. They are there to help you unleash your inner guidance and bring up exactly what you need to work on. In my experience, if you’re not doing the actual work, living out spiritual concepts becomes a lot harder to live on an experiential level.

Journaling helps you document your journey and reconnect with the truth of who you are; the deeper you are willing to go in your practice, the more you will get out of it.

Take care of your body.

Our bodies serve as the container for our mind and spirit in this life. In order for your mind and spirit to be functioning at optimum levels, it’s imperative that you keep your body functioning at peak levels. This can mean different things for different people.

Your body knows best, and if you tune in and listen, with a little experimentation you will find the high-vibe lifestyle that’s perfect for YOU.


Your breath is your life source. Make a commitment to be more conscious of your breath. Take note of how you breathe in stressful moments—are your breaths short and shallow? Or are you taking full, deep breaths and allowing oxygen to flow through your entire body?

Practicing taking full, deep breaths is both healing and life-changing. If you have lived most of your life as a shallow breather, it can feel like learning to breathe all over again.

Learning to breathe: When you inhale, the belly should expand outward, allowing your breath to completely circulate throughout your bloodstream. This will help your blood become more highly oxygenated, which will in turn fuel your organs and nerve cells, helping you think more clearly. As you exhale, your belly should contract inward.


Meditate, pray, and surrender. This is the part where you release control of the outcome and trust that life has your back and everything is working out for your highest good.
What I have come to find is that when we truly surrender our attachment to the desired outcome, things often turn out a million times better than we could have ever dreamed.




Follow THIS 14-Day Easy And Effective Challenge To:

CLICK HERE to check it out! You will LOVE the way it makes you feel!


Dr. Tabata (hence the name!) is the one responsible for inventing this short and very intense workout. He showed that short bursts of high intensity training had superior aerobic and anaerobic training effects compared to longer moderate intensity training. Who wouldn’t prefer better results in just 4 minutes compared to 60 minutes of traditional cardio exercises?

Despite the benefits above, the high-intensity nature of the training will make this training “feel” a lot harder than traditional cardio exercises. Especially for individuals who are not already physically conditioned. People who are not used to training at such high intensity should start of slowly.

The benefits of Tabata training would appeal to the following groups of people:

  1. People who want to increase their athletic capacity.
  2. Individuals who want to lose weight and reduce fat.
  3. Individuals who do not have a lot of time for fitness training.

This training protocol involves performing a particular exercise (or exercises) at high intensity for 20 seconds followed by 10 seconds of rest.

This is repeated 8 times for a total training time of 4 minutes.

You could perform the same exercise for each of the eight 20-second intervals or you could perform a series of different exercises to create a 4-minute circuit training type of workout. You could also repeat the 4-minute Tabata cycle for multiple sessions. Typically, 4 sets of “Tabatas” is recommended with 1 minute of rest time in between each set for a total of a 20-minute workout.

Sample Exercises~

  1. Push-ups (can be against wall if beginner) (chest & shoulders)
  2. Triceps dips off a chair (triceps)
  3. Walking or jogging in place (cardio)
  4. Jumping jacks (cardio)
  5. Jump rope (cardio)
  6. Sit ups or crunches (abs)
  7. Plank (core & shoulders)
  8. Leg raises (outer thigh/hip)
  9. Calf raises (calves)
  10. Squats (quads & gluteus)
  11. Plea squats (inner thigh)
  12. Standing elbow to knee (waist)

YOU CAN DO IT! Just think- a 20 minute workout that feels like a 60-90 minute workout to your body! I don’t know about you, but I like the sound of a quick and effective workout!


Are YOU someone who…

Well, guess what? It’s never too late to learn a better way, RESET your internal systems, & TRANSFORM your body NOW...

CHECK OUT “The HEALTHY Way to Weight Loss” 6-week TRANSFORMATION Challenge!

How delicious does this mason jar Greek salad look?!!Creating a healthy and delicious quick, grab-and-go lunch can be difficult.

I know, it's convenient to stop for fast food, purchase a TV dinner, or boxed lunch. Problem is, most of those foods don’t have enough nutrients to fuel your body.

That’s why this Mason Jar GREEK Salad and other Mason Jar Salads and Meals are so great!

To watch this on YouTube...CLICK HERE!

The mason jar allows you to separate ingredients so your water absorbent veggies don’t get wilted or soggy and no separate dressing container is needed! Just dump into a large bowl, mix and enjoy!!!

These salads can be made anywhere and can be customized to your liking. So whether you have a full sized kitchen or you live in a dorm room, making these Mason Jar Greek Salads are a breeze.




  1. In a small bowl, whisk together hummus, lemon juice, minced garlic, and salt. Add water, if needed, to thin out the dressing.
  2. Pour dressing in the bottom of the mason jar then begin to layer your salad.
  3. Start with the chickpeas, then the cucumber, tomatoes, olives, feta cheese-optional, lettuce and sprouts or micro greens if you're "ETERNIFY-ING" your salad with a superfood punch!
  4. Place the lid on the mason jar and store in the fridge.

Salads will keep for about 3 days.



It’s no surprise that these two health fanatics teamed up to create the most transformational 6-week, online program offered! While Blake’s main focus is exercise and Nicole’s is Functional health- They BOTH revere QUALITY over quantity any day! Combine Blake’s knowledge of how to shock the muscles for optimal growth and change, all the while keeping your joints and ligaments safe by using the best stackable resistance bands on the market today along with Nicole’s passion for functional testing, health, teaching, healing, and high-quality supplementation….And BADA-BOOM BADA-BING….one fully complete MIND-BODY TRANSFORMATIONAL program is born!

Whether your goal is weight loss, more energy, less bloating, hormonal balance, etc….

Together, Blake & Nicole are committed to creating ETERNITY WARRIORS everywhere!


The 6-week Eternity Warrior Transformation Program (OUR SIGNATURE PROGRAM) is truly complete and has something for everyone! And the best part is…You can do it from the comfort of your own home with your very own accountability coach. We only offer this 6-week Transformation Challenge TWICE A YEAR (and actually recommend repeating it twice EVERY year for optimal health. RESET & RECHARGE your body and mind. Get back on-track & become an Eternity Warrior for life!!!

Are You Ready to RECHARGE Your Body & RESET Your Mind with our next 6-week TRANSFORMATION Challenge?! CLICK HERE TO CHECK IT OUT!

Exercise inflammation. Kind of an oxymoron right? If exercise is GOOD FOR US….than why does it cause inflammation, right? Isn’t inflammation the crux of all dis-ease in the body? Yes and No.

Exercise Inflammation is an immune system response due to tissue damage. Its purpose is to remove cellular debris from the site of damage and initiate repair.

Every workout causes microscopic damage to muscle fibers, but the inflammation process repairs this damage during the following recovery period (provided, there IS a recovery period!), which begins about two hours after a workout and typically resolves after 48 hours.

The good news is that this mild form of inflammation promotes training adaptations such as satellite cell proliferation, an essential step in the development of bigger, stronger muscle fibers! a.k.a.- a good thing!

This type of inflammation even makes you more resistant to muscle damage in the future (a phenomenon known as "the repeated bout effect").

Although ironically, even though inflammation repairs tissue damage caused during exercise, it may cause further damage, known as secondary muscle damage (between workouts -without you even knowing it!) This is usually the main reason you feel sore, and why you sometimes feel even more sore after two days! Ouch!!!

Secondary muscle damage is believed to be caused by the release of free radicals from active neutrophils. If you persist in training too hard and resting too little, you may enter a cycle of persistent tissue trauma and chronic inflammation! Ever feel like your body can't make it through another workout? Do you suffer with chronic inflammation like tennis elbow, and sometimes notice your injury "flares up" on different occasions and sometimes, it's fine? That's post-exercise induced inflammation at it's best!!!

Joint tissues also suffer damage during exercise and undergo a subsequent inflammation response.

When joint tissues fail to regenerate fully between workouts, they may become chronically inflamed and/or degenerate to the point of a a more long-term, chronic injury- such as runner's knee or tennis elbow.

The most important thing to remember is that regular exercise is overall, ANTI-INFLAMMATORY. It's a known fact!

A few recent studies have shown:

Overall, we need to make sure that we make the recovery process just as important as our workouts! Otherwise, we end up with a chronic low-grade "fire" burning inside of our body, eventually leading to EVEN MORE INFLAMMATION and potential issues like those listed below.

So what can we do to limit post exercise inflammation and its negative effects? The most effective thing you can do is to reduce the amount of muscle damage you experience in the first place during workouts is to learn about HOW exactly to reduce damage, yet still maintain the adequate amount of inflammation to aid in healing and eventually growing our muscles.


Here are my Top 5 Hacks to Reduce Post-Exercise Inflammation


Studies have shown that untrained individuals become more resistant to exercise-induced muscle damage after just a single workout. So start at your own pace (verses trying to be the HULK right away!) and GRADUALLY BUILD on your OWN strength. Your muscle fibers will thank you later!

It appears that the inflammation response triggered by the first workout increases the activity of neutrophils in the next workout, protecting the muscle fibers from excessive damage.



Plant Based foods such as real organic fruits & vegetables provide a plethora or nutrients and fiber that our bodies THRIVE ON! Although when most people think of plant-based diets, they think they won't be able to get enough protein. This couldn't be further from the truth! Protein sources such as lean meat, fish, dairy and eggs are not healthy in large amounts like the typical American consumes. It's okay to have organic, intelligent sources of these foods in small amounts, however- there are plenty of plant-based options out there as well. These include organic tofu, nuts and seeds, vegetables and gluten-free grains such as quinoa, to name a few.

As long as you’re eating a variety of healthy foods, getting enough protein on a plant-based diet is perfectly possible.The British Nutrition Foundation confirms that most vegans get enough protein intake from their diet without the need for supplementation.

However - Here at Eternity Warrior, we value convenience and know how difficult it can be to LIVE FRESH in a busy and toxic world. Which is why we've created two AMAZING Vegan (HEALING) Superfood Shakes! CHECK THEM OUT HERE!!!



Of course, we know that the ultimate "rest"-oration for our bodies is rest and relaxation. This includes a good night's sleep for optimal repair. Having trouble getting in your zzz? CHECK OUT OUR EW E-GUIDE FOR MY TOP SLEEP HACKS https://eternitywarrior.com/collections/all-products/products/sleep-solutions-guide. Overall rest helps with muscle recovery. Deep tissue massage also helps to reduce the soreness by increasing blood flow, activating lymph and overall decreasing inflammation that creates those oh-so sore feelings. Other body care ideas to incorporate include things like hot tubs, hot Epson Salt bath soaks, and even cold plunges or cryotherapy has been shown useful in reducing post-exercise inflammation and overall keeping your body from feeling overworked and fatigued.



How much? At least HALF your body weight in ounces. For optimal effects, hydrate with clean, filtered water. I personally believe the Kangean Japanese Water Systems are SUPERIOR to any other water filtration systems on the market. (If you're interested in purchasing a Kangean water filter system, feel free to private message us and we will be happy to lead you to the right source!)

Add electrolytes if needed- Very important if prone to cramping or sweating a lot! My FAVORITE electrolyte personally is in capsule form and is from Douglas Labs. It's called Klean Electrolytes. CHECK IT OUT HERE. (Register as a “new patient” and receive a 10% discount of all pharmaceutical-grade supplements!)



Most people think Collagen, Glucosamine, MSM is what you need for healthy joints and less inflammation and although they can help prevent further breakdown, there are other necessary nutrients specific to preventing post-exercise induced inflammation that should be incorporated for optimal health!

BCAA’S, Added Superfoods, Healthy Fats, Particularly, Omega-3 Fats & Antioxidants (especially for those of us that have the genetic SNP that increases your need for antioxidants!) are what we really need to heal and fight any workout-induced damage caused by free-radical damage.

If you DO have the genetic SNP that increases your need for antioxidants -welcome to the club! J/K
Although, if you’re not mindful enough to find out if in fact you "HAVE THIS SNP OR NOT", and don’t have these additional nutrients “on-board”, and taking them regularly, you may be setting yourself up for accelerated aging and overall bodily breakdown and continuous damage.

Check out the blog, "Top 10 Tips to Lower Inflammation" to REALLY keep that fire flame low!



It has to become a lifestyle change, only then will the right supplements help to calm the fire, and eventually become quenched for good!


It’s no surprise that these two health fanatics teamed up to create the most transformational 6-week, online program offered! While Blake’s main focus is exercise and Nicole’s is Functional health- They BOTH revere QUALITY over quantity any day! Combine Blake’s knowledge of how to shock the muscles for optimal growth and change, all the while keeping your joints and ligaments safe by using the best stackable resistance bands on the market today along with Nicole’s passion for functional testing, health, teaching, healing, and high-quality supplementation….And BADA-BOOM BADA-BING….one fully complete MIND-BODY TRANSFORMATIONAL program is born!

Together, Blake & Nicole are committed to creating ETERNITY WARRIORS everywhere!

Whether your goal is weight loss, more energy, less bloating, hormonal balance, etc….Our signature program offered twice yearly- The 6-week Eternity Warrior Transformation Program is truly complete and has something for everyone! And the best part is…You can do it from the comfort of your own home with your very own accountability coach. We only offer this 6-week Transformation Challenge TWICE A YEAR (and actually recommend repeating it twice EVERY year for optimal health. RESET & RECHARGE your body and mind. Get back on-track & become an Eternity Warrior for life!!!

Are You Ready to RECHARGE Your Body & RESET Your Mind?!


Stay tuned for more & more ETERNITY WARRIOR CHALLENGES, coming your way!!!