A or B?


Quiz question! What do you do when you are starting CrossFit the next day? A: Rest B: Test your 1RM (1 rep max, the heaviest weight you can lift for an exercise). If you answered A, you’re smart! If you answered B, you’re me! I couldn’t decide whether to follow my workout plan (which I haven’t been following) or make something up for my Sunday workout. So I decided to make it up, and test my maxes for my core lifts (squat, deadlift and bench). I figured ‘Hey, I’m starting something new tomorrow, probably should know my starting point, right?’ Off I went. Overall I was happy with what I tested at, I am back to my strength that I had around the summer time, before I got kept having relapses. My squat was 100 lbs, deadlift 110 lbs and bench 70 lbs. The 70 lb bench was actually a PR, go me!
CrossFit yesterday went pretty well too. I’m just starting the ‘on-ramp’ classes, or the intro classes at the beginning. In these the instructor teaches you each lift and how to do it correctly. Even though I have a solid background in lifting, I still benefited a ton from the first class. The first exercise covered was the squat. I was able to pick up a few new cues that will help me over all, and I was able to do an overhead squat (even though it was with a 9oz PVC pipe, I still consider it a win). With my hip mobility lacking, this was a big deal for me, and a lift I was worried about. We finished up with a W.O.D (Workout Of the Day) that consisted of 20 sit ups, 15 front squats (the bane of my existence) and 10 pushups, AMRAP (As Many Reps As Possible) for 6 minutes. It wasn’t a killer for me, but it got me warm!
Wednesday is hip hinge day, so deadlifts and kettlebells, it’s going to be my most favorite day!! Clearly looking forward to it, as I live for deadlifting. I’ll keep ya posted šŸ˜‰

I’M ALISSA!

I help women who have also been diagnosed with Multiple Sclerosis make specific and personalized diet, lifestyle & subconscious changes so that they can begin to heal their body, reduce disease symptoms, and return to a life they love.hey there,

follow along on Instagram:

:: first, comment WAITLIST below to be notified when my new Eating for MS Guide is available!::

When I was first diagnosed with MS I didnā€™t even think to ask if anything else besides medication would help me.

It didnā€™t even occur to me that changing my diet or managing stress would also play a part in my disease.

It took a few years, several relapses and failed medications for my BOYFRIEND (now hubby) to ask my neurologist if any diet would help.

And even then, my neuros answer was šŸ¤·šŸ»ā€ā™‚ļø.

If you also havenā€™t considered it, let me be the first to tell you:

āœØITā€™S ABSOLUTELY POSSIBLEāœØĀ 
to decrease your symptoms and influence your long term prognosis by implementing lifestyle changes.

What we eat
How we move
How we manage stress
Our toxin burden
Our hydration status
Etc etc etc
all go a long way in helping us MSers live better with MS.

I lived this transformation; from totally exhausted and unable to get off the couch to hiking mountains or playing golf,
I KNOW itā€™s possible for you, too.

Iā€™m in the final stages of putting together a comprehensive resource on Eating for MS, comment WAITLIST and Iā€™ll let you know when itā€™s ready!!

:: first, comment WAITLIST below to be notified when my new Eating for MS Guide is available!::

When I was first diagnosed with MS I didnā€™t even think to ask if anything else besides medication would help me.

It didnā€™t even occur to me that changing my diet or managing stress would also play a part in my disease.

It took a few years, several relapses and failed medications for my BOYFRIEND (now hubby) to ask my neurologist if any diet would help.

And even then, my neuros answer was šŸ¤·šŸ»ā€ā™‚ļø.

If you also havenā€™t considered it, let me be the first to tell you:

āœØITā€™S ABSOLUTELY POSSIBLEāœØĀ 
to decrease your symptoms and influence your long term prognosis by implementing lifestyle changes.

What we eat
How we move
How we manage stress
Our toxin burden
Our hydration status
Etc etc etc
all go a long way in helping us MSers live better with MS.

I lived this transformation; from totally exhausted and unable to get off the couch to hiking mountains or playing golf,
I KNOW itā€™s possible for you, too.

Iā€™m in the final stages of putting together a comprehensive resource on Eating for MS, comment WAITLIST and Iā€™ll let you know when itā€™s ready!!
...

17 7
Iā€™ve seen this trend with women under 35 and over 35.. so letā€™s see if we can adapt this for others living with MS!

Those of you who are living with MS for just a few years ask a question and those of us who have been living with it for many years will answer!

Who knows, this may bomb, but the idea is fun!!

Ask away!

Iā€™ve seen this trend with women under 35 and over 35.. so letā€™s see if we can adapt this for others living with MS!

Those of you who are living with MS for just a few years ask a question and those of us who have been living with it for many years will answer!

Who knows, this may bomb, but the idea is fun!!

Ask away!
...

40 41
Last week I wanted 0 to do with working out. 

I love working out,
I love being able to lift heavy things and feel strong.
But last week?
Nah, I was all set. 

However.. I have some goals and abilities I want to maintain.

Strength training is one way of the consistent ways I help myself to feel good despite living with MS. 

So I made sure that there wasnā€™t a reason I didnā€™t want to workout besides my inner toddler, and lo and behold- there wasnā€™t.
So off I went. 

I gave myself permission to go lighter and slower, which helped me be successful in doing it at all. 

I often find that when I stop strength training for a while, everything starts to hurt, so thatā€™s obviously not what Iā€™m going for. 

I also have a goal of gaining muscle. Muscle decline happens anyway with age, I donā€™t need to help it along with not moving. 

āœØFollowing through with my daily habits is a form of self care.āœØ

If youā€™re done with thinking: 
ā€œI know what to do, I just canā€™t seem to do itā€ 
DM me ACTION and weā€™ll chat

Last week I wanted 0 to do with working out.

I love working out,
I love being able to lift heavy things and feel strong.
But last week?
Nah, I was all set.

However.. I have some goals and abilities I want to maintain.

Strength training is one way of the consistent ways I help myself to feel good despite living with MS.

So I made sure that there wasnā€™t a reason I didnā€™t want to workout besides my inner toddler, and lo and behold- there wasnā€™t.
So off I went.

I gave myself permission to go lighter and slower, which helped me be successful in doing it at all.

I often find that when I stop strength training for a while, everything starts to hurt, so thatā€™s obviously not what Iā€™m going for.

I also have a goal of gaining muscle. Muscle decline happens anyway with age, I donā€™t need to help it along with not moving.

āœØFollowing through with my daily habits is a form of self care.āœØ

If youā€™re done with thinking:
ā€œI know what to do, I just canā€™t seem to do itā€
DM me ACTION and weā€™ll chat
...

17 4
Instead of being a lump on the couch, now I can go hiking up a mountain with my husband 
Or walk 8 miles around NYC with my sister 
Or do a workout at the gym
Or shower, go shopping and cook dinner all in the same day 

This is possible because: 
āœØYes, the medication Iā€™m on helps for sure 

But truthfully my life has improved so much because of:

āœØMy daily habits and lifestyle (my morning routine, my diet, my sleep habits, my workouts..)

āœØ But what REALLY moved the needle is actively working to have a mindset that allows me to be flexible with myself, to give myself grace when I ā€œmess upā€ (aka- when I donā€™t follow through on a habit)

āœØThis is a mindset that doesnā€™t require perfectionāœØ

This allows me to be consistent with the habits- like diet changes or movement programs or whatever else I want to do, which then allows me to see progress (aka: my body feeling better)

Which THEN gives me the motivation and desire to keep doing what Iā€™m doing.

āœØThis is the secret to ā€œsuccessā€- right here.āœØ
Consistent action + giving yourself grace + noticing progress = motivation to keep going. 

Itā€™s not quick or sexy, its actually rather boring.
But boring is actually way better!! 

If you want a life where you:
Feel good in your body, 
Have energy to spend on your friends and family, 
Donā€™t think about what the MS symptom of the day will be..

I help you create that life for yourself in my signature program, Holistically Healing MS. 

Today is the last day itā€™s on FLASH SALEā€¦ 
Comment MOUNTAIN below and Iā€™ll send you the details!!

Instead of being a lump on the couch, now I can go hiking up a mountain with my husband
Or walk 8 miles around NYC with my sister
Or do a workout at the gym
Or shower, go shopping and cook dinner all in the same day

This is possible because:
āœØYes, the medication Iā€™m on helps for sure

But truthfully my life has improved so much because of:

āœØMy daily habits and lifestyle (my morning routine, my diet, my sleep habits, my workouts..)

āœØ But what REALLY moved the needle is actively working to have a mindset that allows me to be flexible with myself, to give myself grace when I ā€œmess upā€ (aka- when I donā€™t follow through on a habit)

āœØThis is a mindset that doesnā€™t require perfectionāœØ

This allows me to be consistent with the habits- like diet changes or movement programs or whatever else I want to do, which then allows me to see progress (aka: my body feeling better)

Which THEN gives me the motivation and desire to keep doing what Iā€™m doing.

āœØThis is the secret to ā€œsuccessā€- right here.āœØ
Consistent action + giving yourself grace + noticing progress = motivation to keep going.

Itā€™s not quick or sexy, its actually rather boring.
But boring is actually way better!!

If you want a life where you:
Feel good in your body,
Have energy to spend on your friends and family,
Donā€™t think about what the MS symptom of the day will be..

I help you create that life for yourself in my signature program, Holistically Healing MS.

Today is the last day itā€™s on FLASH SALEā€¦
Comment MOUNTAIN below and Iā€™ll send you the details!!
...

39 2
If youā€™ve been a client, Iā€™m sure youā€™ve heard me rant about how societyā€™s expectations for women have set us up for autoimmunity and illness. 

We were praised for being quiet, not rocking the boat, keeping the peace, helping others before ourselves, not talking back, etc etc. 

But where did this get US? The women behind the behaviors? 
Sick, anxious and depressed- thatā€™s where. 

Healing MS or any autoimmune disease canā€™t happen until you put yourself first. 

That doesnā€™t mean all of a sudden become a b*tch and ignore the world.

It means considering yourself as much as you consider others. 

One of my clients this week was talking about the boundaries she set in her life and how proud she was of herself. 

She was able to manage the uneasiness (aka: terror) of:
potentially letting others down,
being abandoned and 
discarded for voicing her needs. 

No wonder weā€™re all sick when even saying our needs outloud is scary!
What allowed her to do that after all these years of staying silent? 

Well many things, but one of them is ā€œnervous system regulationā€ aka: utilizing small exercises that allow your body to ā€œrespond appropriatelyā€ aka: not entering an anxiety freak out spiral- to daily stressors. 

This is the ā€œstress managementā€ youā€™ve been looking for and what will change your life. 

My program Embodied Resilience is your road map to how. 

Drop a šŸŒ€šŸŒ€ in the comments and Iā€™ll send you details

If youā€™ve been a client, Iā€™m sure youā€™ve heard me rant about how societyā€™s expectations for women have set us up for autoimmunity and illness.

We were praised for being quiet, not rocking the boat, keeping the peace, helping others before ourselves, not talking back, etc etc.

But where did this get US? The women behind the behaviors?
Sick, anxious and depressed- thatā€™s where.

Healing MS or any autoimmune disease canā€™t happen until you put yourself first.

That doesnā€™t mean all of a sudden become a b*tch and ignore the world.

It means considering yourself as much as you consider others.

One of my clients this week was talking about the boundaries she set in her life and how proud she was of herself.

She was able to manage the uneasiness (aka: terror) of:
potentially letting others down,
being abandoned and
discarded for voicing her needs.

No wonder weā€™re all sick when even saying our needs outloud is scary!
What allowed her to do that after all these years of staying silent?

Well many things, but one of them is ā€œnervous system regulationā€ aka: utilizing small exercises that allow your body to ā€œrespond appropriatelyā€ aka: not entering an anxiety freak out spiral- to daily stressors.

This is the ā€œstress managementā€ youā€™ve been looking for and what will change your life.

My program Embodied Resilience is your road map to how.

Drop a šŸŒ€šŸŒ€ in the comments and Iā€™ll send you details
...

52 10
Itā€™s ok if it takes time from learning about something to implementing it into your lifestyle.

There is a lot that needs to happen in our mind and body for us to be ready to change something about our day to day life. 

And itā€™s ok if that process takes longer than you ā€œthink it shouldā€ or want it too. 

You know what *wonā€™t* help you when this happens? 
Being mean and judgemental to yourself. 

Youā€™re not lazy and nothing is wrong with you, so stop saying that to yourself. 

You know what *will* help you when this happens?
Taking action. 
Action is the antidote to the fear and overwhelm youā€™re feeling. 

But- in a whole different way than you have been trying.

The key is slow and steady, not sexy or flashy- but this means itā€™s something better- sustainable. 

Sustainable means ā€œable to be maintained or heldā€- which is the goal for habits right? 

Being ā€œperfectā€ for 2 weeks then ā€œmessing upā€ (missing a day) then feeling like a ā€œfailureā€ for that one day, then being ā€œoff the wagonā€ for 3 months isnā€™t doing you any good (said with muchhhh ā™„ļøā™„ļøā™„ļø)

We want a Supportive Sustainable Lifestyle aka being able to keep up with your habits and progress overtime (ideally for the rest of your life right? Itā€™s about the journey not the destination)

If you want to create a lifestyle that is supportive to reducing your MS symptoms, so you donā€™t need to be thinking about being on or off ā€œthe wagonā€ again, my signature program Holistically Healing MS is for you.

And good news, itā€™s on flash sale this week- and the lowest price it will be ever again. 
Comment MSSUCKS below and Iā€™ll send you details
šŸ§”šŸ§”šŸ§”

Itā€™s ok if it takes time from learning about something to implementing it into your lifestyle.

There is a lot that needs to happen in our mind and body for us to be ready to change something about our day to day life.

And itā€™s ok if that process takes longer than you ā€œthink it shouldā€ or want it too.

You know what *wonā€™t* help you when this happens?
Being mean and judgemental to yourself.

Youā€™re not lazy and nothing is wrong with you, so stop saying that to yourself.

You know what *will* help you when this happens?
Taking action.
Action is the antidote to the fear and overwhelm youā€™re feeling.

But- in a whole different way than you have been trying.

The key is slow and steady, not sexy or flashy- but this means itā€™s something better- sustainable.

Sustainable means ā€œable to be maintained or heldā€- which is the goal for habits right?

Being ā€œperfectā€ for 2 weeks then ā€œmessing upā€ (missing a day) then feeling like a ā€œfailureā€ for that one day, then being ā€œoff the wagonā€ for 3 months isnā€™t doing you any good (said with muchhhh ā™„ļøā™„ļøā™„ļø)

We want a Supportive Sustainable Lifestyle aka being able to keep up with your habits and progress overtime (ideally for the rest of your life right? Itā€™s about the journey not the destination)

If you want to create a lifestyle that is supportive to reducing your MS symptoms, so you donā€™t need to be thinking about being on or off ā€œthe wagonā€ again, my signature program Holistically Healing MS is for you.

And good news, itā€™s on flash sale this week- and the lowest price it will be ever again.
Comment MSSUCKS below and Iā€™ll send you details
šŸ§”šŸ§”šŸ§”
...

12 0
One of the criticisms I see about using lifestyle medicine to help improve MS symptoms is that it means ā€œI think my disease is in my control, totally up to me and therefore my faultā€.

The things in our control, are only a piece of the puzzle in how we feel, our MS symptoms and disease progression. 

Many more things also go into our health equation:
- Genetics
- Age
- Socioeconomic Status 
- Education 
- Health care access
- Your community 
- Economic stability 

Iā€™m not saying that lifestyle medicine doesnā€™t matter, it does a lot. Iā€™m just saying itā€™s not the *only* thing that matters. 

What are your thoughts on this? I know itā€™s a highly charged topic for some!

One of the criticisms I see about using lifestyle medicine to help improve MS symptoms is that it means ā€œI think my disease is in my control, totally up to me and therefore my faultā€.

The things in our control, are only a piece of the puzzle in how we feel, our MS symptoms and disease progression.

Many more things also go into our health equation:
- Genetics
- Age
- Socioeconomic Status
- Education
- Health care access
- Your community
- Economic stability

Iā€™m not saying that lifestyle medicine doesnā€™t matter, it does a lot. Iā€™m just saying itā€™s not the *only* thing that matters.

What are your thoughts on this? I know itā€™s a highly charged topic for some!
...

35 5
Living with MS is hard.
Some days are harder, some easier.

If youā€™re in a season where it feels hard, I see you.

I believe in you.
šŸ§”šŸ§”šŸ§”

Living with MS is hard.
Some days are harder, some easier.

If youā€™re in a season where it feels hard, I see you.

I believe in you.
šŸ§”šŸ§”šŸ§”
...

21 2
The food we eat can have a powerful impact on our MS symptoms and how we feel.

Itā€™s not a magic bullet- because nothing is.

But, there is incredible potential for healing and improvement.

If youā€™re not quite ready to follow a ā€œdiet templateā€, like The Wahls Protocol or Autoimmune Protocol, thatā€™s ok. 

Focus on getting some of these foods on your next trip to the store:

šŸ„—Brightly Colored Fruits & Veggies 
šŸ„¬Deep Leafy Greens 
šŸ¤Seafood & Shellfish 
šŸ„œHealthy Fats
šŸ„©Organ Meat

Each of these different types of foods contain antioxidants, vitamins and minerals that help support cellular functions, immune health and even help with myelin formation.

Not eating any of it? Thatā€™s ok!
Start with adding a serving or two here and there.
Ideas: 
āœØHave a salad with dinner
āœØToss some veggies in your breakfast egg scramble
āœØHave some olives or nuts as a snack instead of chips

It doesnā€™t have to be hard or complicated.

There is SO MUCH we can be doing to help improve our MS symptoms & progression with diet & lifestyle interventions.

Each thing youā€™re doing matters.

It may seem like itā€™s not worth it sometimes, but Iā€™m here to tell you it is.

Keep going!
šŸ§”šŸ§”

The food we eat can have a powerful impact on our MS symptoms and how we feel.

Itā€™s not a magic bullet- because nothing is.

But, there is incredible potential for healing and improvement.

If youā€™re not quite ready to follow a ā€œdiet templateā€, like The Wahls Protocol or Autoimmune Protocol, thatā€™s ok.

Focus on getting some of these foods on your next trip to the store:

šŸ„—Brightly Colored Fruits & Veggies
šŸ„¬Deep Leafy Greens
šŸ¤Seafood & Shellfish
šŸ„œHealthy Fats
šŸ„©Organ Meat

Each of these different types of foods contain antioxidants, vitamins and minerals that help support cellular functions, immune health and even help with myelin formation.

Not eating any of it? Thatā€™s ok!
Start with adding a serving or two here and there.
Ideas:
āœØHave a salad with dinner
āœØToss some veggies in your breakfast egg scramble
āœØHave some olives or nuts as a snack instead of chips

It doesnā€™t have to be hard or complicated.

There is SO MUCH we can be doing to help improve our MS symptoms & progression with diet & lifestyle interventions.

Each thing youā€™re doing matters.

It may seem like itā€™s not worth it sometimes, but Iā€™m here to tell you it is.

Keep going!
šŸ§”šŸ§”
...

19 6
In case you needed to hear that today.

Youā€™re not a failure.
You didnā€™t ā€œfailā€ at healing.
Having MS is hard- do whatā€™s best for you.

In case you needed to hear that today.

Youā€™re not a failure.
You didnā€™t ā€œfailā€ at healing.
Having MS is hard- do whatā€™s best for you.
...

62 9
This is my challenge to you over the next week.

Take some time and think about this past year.

All youā€™re proud of, all youā€™ve accomplished. And if you have some things that donā€™t bring you joy, be proud of yourself for making it through in one piece and still being here.

Reflection is a great way to cultivate motivation to keep going..

Youā€™re doing amazing.
Youā€™ve done amazing.
Letā€™s keep going.
šŸ§”ā¤ļøšŸ§”

This is my challenge to you over the next week.

Take some time and think about this past year.

All youā€™re proud of, all youā€™ve accomplished. And if you have some things that donā€™t bring you joy, be proud of yourself for making it through in one piece and still being here.

Reflection is a great way to cultivate motivation to keep going..

Youā€™re doing amazing.
Youā€™ve done amazing.
Letā€™s keep going.
šŸ§”ā¤ļøšŸ§”
...

22 4

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