How I Optimize My Schedule for Productivity & Health

May 27, 2022

If you're daily life/schedule is a mess and chaotic, it's going to be a real struggle to reach your body composition goals or heal your gut.


Goals are great for knowing where you’re headed, but I’ve never accomplished anything setting goals. Habits and systems, however, have absolutely changed my life.


So I thought I would share a little inside peek into my calendar and how I schedule out my days. Although my schedule shifts and changes based on where I am in the world, it is truly the thing that has kept me grounded and focused this last year and a half of living nomadically.


Here’s how I am currently structuring my work day:


Wake Up

I wake up, naturally, without an alarm, usually around the time the sun rises or right before. I brush my teeth, and drink some water with LMNT electrolytes before making my coffee concoction. I then take my coffee to the roof or an outdoor space and read my book anywhere from 15 minutes to an hour,...

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My Journey As a Holistic Health Practitioner

Aug 31, 2020

I’m frequently asked why I decided to pursue a career in holistic health and what it actually means to be a holistic health practitioner. My answer is never a short one. I’ve pursued extensive education as a Certified Personal Trainer, Integrative Health Coach, Functional Nutritional Therapy Practitioner, and more. Whether you’re interested in pursuing a holistic health education for yourself or simply want to better understand my role as a holistic health practitioner, I hope my journey and experience serves as a guide for you!


Who Am I?

To start, I’m Amanda Carneiro. You can find me in the kitchen, creating tasty, nutrient-dense recipes and working one-on-one with clients, daily. I’m certified as a(n):

  • Certified Personal Trainer through the National Academy of Sports Medicine
  • Women’s Fitness Specialist
  • Integrative Health Coach through The Institute for Integrative Nutrition
  • Functional Nutritional Therapy...
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Let's Talk Anxiety (+ My Personal Story)

Sep 26, 2018


I’ve struggled with anxiety for as long as I can remember.  As a kid, my anxiety presented itself as stomach aches and a general feeling of being unwell.  I distinctly remember telling my mother that I didn’t know what was wrong but sometimes I just wanted to cry.  This was different from depression, although they usually do go hand in hand.  It wasn’t a sad, hopeless, joyless feeling, but more of an uncomfortable, panicked, want-to-jump-out of my-skin feeling.  I didn’t know how to label it at the time, but looking back, I’m 110% sure it was anxiety.  And honestly, it’s no surprise.  I grew up in a home where my nervous system was on high alert around the clock.  My late father was an alcoholic and physically-abusive to my mother.  My anxiety served me well then.  It protected me.  It allowed me to react quickly in emergency situations.  My anxiety kept me safe.


In some...

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