The Green Door Life

We're implementing more Q&As in our newsletters, so be sure to mark us as a safe sender for answers to the most common questions we get each week 😎

Given the time of year and collective feedback we've received from so many members, this week's question is: 

Q: Should I workout when I'm sick? 

A: It depends... 

Before we dig in, we have to mention the following disclaimer: this is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. (duh!)

When it comes to training when you're sick, it depends on the type and severity of illness in addition to your type of training. Here's what we recommend:

SYMPTOMS MAINLY ABOVE THE CHEST: 

• If your primary symptoms are confined to your upper respiratory system, such as congestion, runny nose, sinus pressure, etc., progr...

Do you feel like Black Friday has reached an all new level of extreme, starting earlier and earlier each year... and now lasting the entire month?

The more hyped something becomes, the more I pause before taking action.

I want to make sure that I'm not being controlled.

I want to make sure that this big thing is actually something that I want to do / have / be / see.

If you are done with the in-your-face Black Friday marketing and are intentionally choosing to spend your time differently than the masses during the holiday season, kudos to you and welcome to the awareness club 😎 

Here are some questions to ask yourself before making big purchases: 

• What is the short-term and long-term return on investment?
• Will it be valuable to me in 1 week, 1 month, 1 year, 5 years, 10 years?
• What is the cost if I wait to get this thing / service?
• What are the tangible benefits I'll get out of it now and later?
• If I purchase this thing / service now, what am I *n
...

Did you know that cortisol is naturally high in the morning upon rising?

(This is a good thing. If we produce too little cortisol, we'll have a hard time getting out of bed in the morning. But too much cortisol is not great either.)

Here's what you may not know:

Drinking black coffee on an empty stomach creates more cortisol.

It also acts as an appetite suppressant.

So, even though you likely don't feel inclined to eat in the morning if you start off with coffee, food is actually the very thing you need to lessen the negative impact of coffee on its own.

If you don't have any real energy (i.e. coming from food) to go with your coffee, your blood sugar elevates and you may feel anxious.

After a couple hours of wired energy, you'll likely crash and crave sweets.

That's because drinking coffee without any food in your stomach is like pushing the gas pedal in your car while the emergency break is on.

And no surprise... this impacts pre-menopausal women

We're looking for five more people to apply for our 1-on-1 coaching program that kicks off this November. (Is this you? Click here).

We'll work closely together for over 12 weeks to build muscle, get lean, and increase your energy with a nutrition education to last a lifetime.

Would you like to have 1-on-1 support from a dedicated coach + team of instructors throughout the entire holiday season?

You'll have the opportunity to experience a transformation like my 65-year old Mom, who has lost over 27 pounds and dropped from a size 16 to a size 10-12 in just 3 months after committing regularly to our online workouts and prioritizing protein.

Best part of all: she has all-day energy, no more joint pain, her acid reflux is gone, and she has found a new, uplifting, healthy community that keeps her motivated. 

You deserve to feel nothing less than amazing in your body.

Apply now before our spots fill up 🎉

Have you been bombarded with ads on social media about supplements?

Does the marketing make you feel like your health is on the line if you don't take their product?

It's time to cut through the noise.

Click here or the image below to watch a replay of our show last week that covers all things supplements...

Plus, we discuss what to focus on FIRST when it comes to overall health and wellness!

 Be sure to tune in to our weekly show, Elevated Frequency, held every Thursday at 11:30 a.m. Pacific. You can join us live on Facebook or YouTube plus, catch all the replays on Spotify if podcasts are your jam.

Next week, we're going to cover hormones, part 2: estrogen, progesterone, and testosterone + how they impacts us differently as men and women when it comes to nutrition and exercise strategies.  

If you learned anything new from th

I've been tracking my daily calories quite diligently since August to be in solidarity with our clients who are putting in the work, but also because I am really enjoying a macro perspective of aggregate data.

Tracking the food that I eat doesn't feel like punishment to me at all.

In fact, it feels like the most important self-care practice that I do for my health and a way to maximize performance in all areas of life (athletically, mentally, emotionally, etc.).

With this data, I've been able to calculate that on average, I'm consuming about 2,000 calories a day.

Considering that the average basal metabolic rate (BMR) in America is 1,800 calories a day for men and only 1,400 calories a day for women...

I feel HONORED to be able to eat this much food consistently while still being in the absolute best shape of my life as a 5'5" (on a good day) 40-year old female.

If you're new to monitoring your food intake, you'd be surprised how quickly you can co

After tracking our food intake off and on for years now, we've acquired quite a few hacks, tips, and tricks to make our meals delicious and nutritious without excessively spiking our blood sugar or adding unwanted body fat.

And, we're so excited to share these with you over the next few weeks! 

Before we share our favorite dressings and sauces, you might be wondering, why do we track our food?

People diligently track their sleep, steps, water intake, blood pressure, heart rate, pulse, bodyweight, stress, glucose levels, hormones and more, without batting an eye or considering it obsessive. 

So why is tracking food any different? 

We get it. Anti-diet culture likes to pigeon hole everything into one bucket. And because food tracking has been used by many as a way to eat as little as possible, leading to disordered eating for some, we understand that some are hesitant to consider it a beneficial practice. 

However, perspective and intention are everything

Before we jump into some educational info about common exercise classes, we wanted to take a moment to:

1) check out a replay of last night's mobility class (if you're a human, you need this; link expires in 1 week)

2) take a collective deep breath with us if you're feeling overwhelmed, squeezed, tense, agitated, or just plain over all the things

3) invite you to check out our recently launched podcast: Elevated Frequency

In our second episode, we share all things balance:

• How to balance your meals (proteins, fibrous carbs, complex carbs, and fats)
• Balancing throughout your day instead of stacking calories or fasting
• Setting up Foundational Frequency in the body
• Balancing a business partnership vs. working alone
• Balancing business and personal life

Click the image below to listen to our newest podcast episode during your next walk or drive. If you have any topics you want us to cover, click reply to this email and let us know!

And now, on to m

We did it! We finally started a podcast! Click here to listen to our first episode. Hit reply to this email if you have any questions, input or topics you want us to cover each week 🎉 And onto our next update:

If you're sitting for a significant portion of your day, running or doing Peloton rides frequently, strength training regularly, repeatedly getting injured, or...

If you are a human living in modern times (hint: that's everyone)...

...you NEED to include mobility work into your routine weekly at the very least and definitely before your workout sessions! 

That's why we created a new virtual mobility class open to anyone and everyone starting next Tuesday, September 21 at 5:30 p.m. Pacific.

New to mobility? Read on.

Shannon Morse, Green Door Life co-founder and master trainer, will lead you through a series of exercises to increase

We'll keep this short... we have two exciting announcements!

1) We're looking for a social media intern to join our team

2) Our next Green Door Life Nutrition Coach cohort starts in next week

Read on if either are of interest to you 💚 Stay tuned this week for our regular newsletter, plus information on how to find our new podcast on Spotify this Friday🎉

Social Media Intern

Do you love social media, are super tech savvy, have excellent written communication skills, and want access to our nutrition programming and 15+ exercise and wellness classes offered weekly?

Must have experience with and full comfort navigating Instagram, Tik Tok, Facebook, Pinterest, LinkedIn, Youtube, and Canva. 

We will provide long form content for you to repurpose and post to our various platforms. Video editing and graphic design skills are a plus.

If this sounds like you, email us at [email protected] with your resume and introduction email about why you would