With over 35 years in the wellness space, I blend fitness, nutrition, and a compassionate coaching style to help you live your best life. Let's unlock your potential together.
I'm a heart-led coach with a passion for helping others live well
Raised with what I considered an abnormal (in my mind) level of discipline, my life was immersed in health and wellness from the start. It took me from health food stores and fitness competitions to the luxury spa world. Along the way, I battled allergies, injuries, and nutritional hiccups, learning firsthand that true wellness is more about how you think, believe, and practice than just what you eat.
Now, as a Health, Life, and Transformation Coach, I'm here to guide you to the life you've always hoped for—full of purpose, vitality, and a bit of humor, too. Let's make real, lasting change together, unapologetically bringing out your best self.
Hey there, I'm Alana. My wellness journey started early...
From Health Food Aisles to Helping You Thrive
My Wellness Journey (With All the Ups and Downs!)
Let’s do this—one empowered day at a time.
This reminds us that our habits shape our character and destiny. To change your life, start by changing your daily habits.
Habits
Self-discipline isn't about restriction; it's about aligning your actions with your ultimate goals and values.
Self-Discipline
This scripture inspires us to focus our minds on positivity, virtue, and beauty, transforming our thoughts and lives.
Scripture (Philippians 4:8)
Citations
Transform Your Gut in 5 Simple Steps
LEARN HOW TO
Kickstart your digestion by drinking warm lemon water first thing in the morning. Lemon water helps hydrate your body, which is crucial for optimal gut function. It also stimulates the production of digestive enzymes, supporting better nutrient absorption. Recent studies show that hydration significantly reduces gut inflammation and promotes smooth digestion, particularly in women who are often more susceptible to digestive issues due to hormonal shifts (Patel et al., 2024).
Take a quality probiotic supplement daily to feed your gut with beneficial bacteria. Alana recommends Natren Probiotics for their effectiveness in improving digestion and supporting a balanced microbiome. A recent study found that consistent probiotic intake can significantly reduce the risk of gastrointestinal disturbances, especially during increased stress, which women are more prone to experience (Huang et al., 2024).
Start your day with fiber—think chia seeds or a green smoothie. Fiber acts as prebiotics, feeding the beneficial bacteria in your gut. In 2024, research confirmed that individuals consuming fiber-rich breakfasts showed increased gut bacterial diversity and lower rates of gut dysbiosis, a common issue among women experiencing hormonal fluctuations (Kumar & Li, 2024).
A brisk 20-minute morning walk works wonders for your gut health. Gentle exercise stimulates digestion by increasing blood flow to the gut and promoting regular bowel movements. A recent study highlights that moderate exercise can help maintain a healthy gut lining and improve stress resilience, which is particularly impactful for women whose gut health can be more affected by stress (Nguyen et al., 2024).
Cut back on sugar and add fermented foods like sauerkraut, kimchi, or yogurt to your diet. Alana loves using Enzymedica Digestive Enzymes to support digestion further—they help break down foods and improve nutrient absorption. A new 2024 study found that regular consumption of fermented foods significantly improves gut flora diversity and reduces symptoms of digestive discomfort, especially in women with IBS-related issues (Smith & Zhao, 2024).
- Patel, R., Garcia, L., & Thompson, H. (2024). The impact of hydration on gut inflammation and function in women. Journal of Nutritional Science, 82(2), 134–142.
- Huang, J., Roberts, E., & O'Connor, M. (2024). Effects of probiotic intake on stress-induced gastrointestinal disturbances. Digestive Health Today, 50(1), 22–30.
- Kumar, V., & Li, J. (2024). Fiber-rich diets and their effect on gut microbiota diversity in women. Journal of Gastrointestinal Health, 33(5), 201-210.
- Nguyen, T., Green, S., & Fields, M. (2024). Moderate exercise and its effects on gut lining integrity and stress resilience. Health and Wellness Journal, 16(3), 98–106.
- Smith, A., & Zhao, L. (2024). Fermented foods and their benefits on gut health, focusing on IBS in women. International Journal of Fermentation Science, 21(4), 88–95.
I'm so glad you're here, stick around, there's so much to see, xo Alana