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# Proclivity: Proclivity, a 12-week mindset program for CrossFit owners running on empty. It’s time to stop fighting and finally discover who you were made to be.

## Sitemaps
[XML Sitemap](https://www.proclivity.co/sitemap_index.xml): Includes all crawlable and indexable pages.

## Posts
- [3 Things to Try If You Still Aren’t Losing Weight](https://www.proclivity.co/3-things-to-try-if-you-still-arent-losing-weight/): If you are doing these things consistently for at least 3 months and still don’t see anything moving, there is a deeper rooted issue like gut infections, autoimmune stuff, or emotional stress that needs to be addressed. So if you think you have one of those, please book a connection call with us so we can ask you the right questions and find out!
- [How to Down Regulate Your Nervous System](https://www.proclivity.co/how-to-down-regulate-your-nervous-system/): Ever feel amped up? Or like one seemingly little thing makes you cry or overreact? Like you have minimal patience.  Especially while driving, communicating with your kids, or grocery shopping through Costco, for example?
- [Get The Benefits Of A Sauna Without A Sauna](https://www.proclivity.co/get-the-benefits-of-a-sauna-without-a-sauna/): By now you may know we are big fans of hormetic stressors like breathwork, exercise, cold therapy, and doing storywork. We are also big fans of heat therapy too! We know that heat therapy via sauna (Finnish style) or far infrared light sauna can provide many benefits like improving our stress responses, cellular and mitochondrial repair, cardiovascular and blood pressure health, and help our body detox better from environmental toxins. So how do we get these benefits of heat therapy if we don’t have access to a sauna? Here are our top ways to get started.
- [3 Steps To Get Started With Cold Therapy](https://www.proclivity.co/3-steps-to-get-started-with-cold-therapy/): Ok, you’ve heard all the hype about Cold Therapy and the benefits, including being able to adapt to stress better, increase brown fat activity and dopamine, and help with insulin sensitivity, especially when you shiver (research found here) . And there are more anecdotal benefits too like improved immune health,the lowering of  inflammation, and helping with anxiety and depression.
- [The Best Type of Exercise For Weight Loss](https://www.proclivity.co/the-best-type-of-exercise-for-weight-loss/): You might expect us to get into the science of this subject yet we are going to keep it simple. The best exercise isn’t cardio. It isn’t strength. It isn’t HIIT. What is going to give you the best results, is the kind of exercise that keeps you most consistent. Consistent movement of any kind will give you the best results in the long run. That means daily movement. If you can walk everyday for 15 minutes a day, you’ll be better off than getting one high intensity workout in a week. 
- [Where To Fit Exercise Into Your Busy Day](https://www.proclivity.co/where-to-fit-exercise-into-your-busy-day/): If you’re like us, you likely have had trouble fitting in a workout into your busy schedule. Whether you’re a parent and/or working professional, we know how time can feel like it slips away from us. And if we did have a workout planned, it tends to get pushed down on the list of priorities throughout the day. We’ve been there and are here to help! 
- [Top 3 Supplements For Exercise](https://www.proclivity.co/top-3-supplements-for-exercise/): Supplements can help you recover better, feel less sore, and build muscle mass or endurance faster and more efficiently. And you probably don’t like having a dozen supplements in your cabinet wondering if they are even doing anything at all. So what performance supplements are worth the money and hype? We’ll tell you our favorites.
- [How To Have Less Pain With Exercise](https://www.proclivity.co/how-to-have-less-pain-with-exercise/): Do you avoid certain exercises due to fear of hurting yourself or chronic pain? Or skip it all together? Which leads to no movement. And then a lack of confidence. We get it. It’s no fun and can feel hopeless and like you’re stuck. Oftentimes movement is the catalyst for many other healthy behaviors, so when we don’t get movement in, it can act as a giant obstacle from us feeling motivated to getting a workout in, or choosing healthier foods, or even pushing us to binge watch netflix and stay up later. So what can we do? Below we’ll list our top ways to have less pain when getting exercise so you can get back to doing what makes you feel your best.
- [How To Stay On Track Over The Weekend](https://www.proclivity.co/how-to-stay-on-track-over-the-weekend/): We get you folks who have that routine down during the workweek, work hard and stick to the schedule, and then come weekend time you simply want to relax or do whatever you want to take a load off. If we have a tight schedule during the week that doesn’t allow for much downtime or even treating ourselves, then the weekend will feel like the only time to do so. So here are our top 3 tips to help you feel more balanced over the weekend and ready to start again come Monday.
- [Simple Meal Prep for Busy CrossFit Athletes](https://www.proclivity.co/simple-meal-prep-for-busy-crossfit-athletes/): Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur?
- [Bath-based Nicholas Pearson Associates becomes the eighth business to join Global Ecology and Environmental Group](https://www.proclivity.co/bath-based-nicholas-pearson-associates-becomes-the-eighth-business-to-join-global-ecology-and-environmental-group/): London, 15th JuneGlobal Ecology and Environmental Group (GEE) has announced today the acquisition of Nicholas Pearson Associates, the Bath-based consultancy with a 40-year track record in providing environmental consultancy, landscape architecture, ecology, and visualisation services.
- [3 Reasons You Should Be Eating Organic Food](https://www.proclivity.co/__trashed-2/): In today’s fast-paced world, taking care of your body often takes a backseat to work, family, and everyday life demands. However, prioritizing your health has never been more important—and one of the best ways to do that is through the foods you eat.
- [How Do I Stop Snacking On My Kid’s Food?](https://www.proclivity.co/how-do-i-stop-snacking-on-my-kids-food/): Do you find yourself snacking often - usually on your children's food that likely has a lot of processed stuff - and then don’t end up wanting a full meal? And does that lead to not eating enough protein (or whole foods) in your day, but instead, a lot of fats and carbs? And even some GI upset?
- [How To Prepare For Flu Season](https://www.proclivity.co/how-to-prepare-for-flu-season/): Is everyone around you getting sick as the weather changes? Wondering what you can do to naturally boost your immune system this season? We’ve got you!
- [The Top 10 Stressors That Most People Don’t Think About](https://www.proclivity.co/the-top-10-stressors-that-most-people-dont-think-about/): Stress, whether you realize you have it or not, affects the majority of your symptoms. Whether directly or indirectly. Symptoms such as hormone imbalance, infertility, cravings, weight gain, autoimmune diseases, low thyroid, gut imbalances, bloating, diarrhea, constipation, acne, rashes, and the list goes on!
- [What You Think We Do As Nutritionists Vs. What We Really Do](https://www.proclivity.co/what-you-think-we-do-as-nutritionists-vs-what-we-really-do/): Do you think we’ll tell you to eat less and workout more? Well, quite the opposite in fact!
- [Back to School Nutrition Made Simple](https://www.proclivity.co/back-to-school-nutrition-made-simple/): Wondering how to keep your kids healthy with the new school year? But also keep it simple for you, and enticing for them? We have some tips and tricks that may help ease the pressure for you this time around.
- [Why Mothers Get Sick More Often & What You Can Do About It](https://www.proclivity.co/why-mothers-get-sick-more-often-what-you-can-do-about-it/): Ever felt overstimulated? Find yourself searching for any ounce of patience to get through a meltdown (you or your child)? Racing to get things done when your kid is sleeping?
- [How to Reduce the “Heavy Pressure On My Chest” Feeling](https://www.proclivity.co/how-to-reduce-the-heavy-pressure-on-my-chest-feeling/): Do you tend to be thinking 5 steps ahead in your day? Thinking about your to-do's you still have to get done? Rushing out the door or from one thing to the next? Or, do you have symptoms of stress but “don’t feel like you’re stressed”? If so, we get it, we can help! 
- [How to Get the Benefits of the Sun Without Getting Sunburnt or Using Harmful Sunscreens](https://www.proclivity.co/how-to-get-the-benefits-of-the-sun-without-getting-sunburnt-or-using-harmful-sunscreens/): Most people know that vitamin D is extremely important for our immune system, to have a better mood, and overall health. But how are we supposed to get enough if we are told to stay out of the sun? And isn’t sunlight exposure in our eyes really important too?
- [How Do I Drink Less and Still Enjoy Myself?](https://www.proclivity.co/how-do-i-drink-less-and-still-enjoy-myself/): It's summer and with summer comes all the fun events like camping, lake days, BBQ's, and social events.  And if you're like many of our clients and friends, you're working to drink less so you can sleep better, move your body, make better food choices, and keep working towards your health goals.
- [Top 3 Ways to Sleep Better](https://www.proclivity.co/top-3-ways-to-sleep-better/): We often hear questions like, "what supplement can I take for X?" And it's not that we don't like supplements, but we know the power of the foundations. And the very first foundation is sleep. If you don't have proper sleep, everything else is going to feel very hard. So before you go spending hundreds on supplements or tracking your macros, start with the basics of sleep.
- [The Most Important Thing For Gut Health](https://www.proclivity.co/the-most-important-thing-for-gut-health/): Bloating, acid reflux, nausea, heartburn, constipation, leaky gut, autoimmune issues…
- [Why You Go Back To Old Habits](https://www.proclivity.co/why-you-go-back-to-old-habits/): Have you ever found yourself "being good” with a new program, meal plan, or fitness routine, then come to notice that weeks or months later find yourself “back to your old habits”?
- [How often should I be eating throughout the day?](https://www.proclivity.co/how-often-should-i-be-eating-throughout-the-day/): I’m sure you’re wondering if the “3 small meals plus 2 snacks” is the way to go, or if this whole “intermittent fasting” thing is best. And understandably so, because it depends on the person. So we are here to help you figure out how often you should be eating. There are a few categories to consider when doing so, and here they are…
- [The Best Foods to Eat While Sick](https://www.proclivity.co/the-best-foods-to-eat-while-sick/): Gut bugs and viruses are going around, leaving us nauseas, achy and likely not very hungry. So you may be asking yourself, what should I be eating? We have a few tips for you based on your symptoms…
- [How to Relieve Constipation Without a Stool Softener](https://www.proclivity.co/how-to-relieve-constipation-without-a-stool-softener/): There are several main factors to help maintain a healthy digestive system. We should be having a bowel movement at least once a day, and up to 3 times, so long as the stool is formed well and not too loose. Ideally we are getting the majority of our bowels to be a number 4 on the Bristol Stool chart, yet 3-5’s are the range to be considered healthy to have daily. 
- [5 Ways To Lose Fat Without Exercise](https://www.proclivity.co/5-ways-to-lose-fat-without-exercise/): I had a conversation with a client the other day on how she hasn't found a way to truly enjoy exercising (and fitting it in to her schedule) regularly yet. And as she tries new things out, and in the meantime, these are the tips I recommended she work on instead of putting the pressure on the need to workout a certain way or length of time. You can try them all, or start with at least one or two!
- [5 Tips on How To Reduce Back Pain](https://www.proclivity.co/5-tips-on-how-to-reduce-back-pain/): You may know about the typical ways to reduce pain - rest, ice or heat, and stretching, but what is at the root cause of back pain? Because if we don’t address that, it will keep coming back. If you want to find more about the root cause issues with chronic back pain, check out episode 105 on The Proclivity Podcast. Otherwise, if you want to take action now, gain metabolic flexibility and have less pain, here you go…
- [Why Seed Oils Are Bad](https://www.proclivity.co/why-seed-oils-are-bad/): You may have heard by now that “seed oils” are something to be aware of for your health. And if you’re experiencing adverse health effects such as IBS, high blood pressure, infertility, diabetes or cardiovascular disease, you especially need to learn more about this subject.
- [Here’s What’s Causing You To Be Sick So Often](https://www.proclivity.co/heres-whats-causing-you-to-be-sick-so-often/): Have you noticed you’ve been getting sick more often? Being sick for longer? Ready to not be sick for a good period of time? Ok let’s take a look at the likely factors involved, aside from just adding on more supplements.
- [There Is No Finish Line](https://www.proclivity.co/there-is-no-finish-line/): Have you ever signed up for a race to keep you motivated to keep moving for a period of time? Or done a 30 day (or 75) challenge to kick you into gear? But then after that’s done - aka you cross the “finish line” - what happens next? For some people, they can keep the habits going, or set off into a new challenge or sign up for a new race, yet most people will just stop, because the system was too rigid and you feel a need for a break, the daily habits feel less sexy than the challenge, OR, the process allows the “all or nothing” mindset to set in. And then you either gain the weight back, move less or eat less nutrient dense foods, and you may catch yourself thinking you’re POS. Right?
- [What Are The Best “Whole Foods”?](https://www.proclivity.co/what-are-the-best-whole-foods/): I know I should be eating “whole foods”, but what exactly are they?
- [3 Ways to Hold Yourself Accountable](https://www.proclivity.co/3-ways-to-hold-yourself-accountable/): Most of the time the problem isn't lack of motivation when it comes to completing our habits or goals. It's a lack of planning it into our day or week. So how do we hold ourselves accountable to that time? We have 3 top picks for you. Here you go...
- [How To Get Better Sleep](https://www.proclivity.co/how-to-get-better-sleep/): I bet you’ve been told that you just need more sleep to feel better. Just like we’ve been told that we just need more water to be better hydrated. Right? Wrong. These tips are not totally true. 
- [The Top 5 Things That Effect Your Gut Microbiome](https://www.proclivity.co/the-top-5-things-that-effect-your-gut-microbiome/): Trust us. You want a healthy gut microbiome if you want to feel your best. Our gut influences our overall health perhaps more than anything else (aside from our brain function - more on that with the Gut-Brain axis). 
- [3 Ways to Make More Time for You](https://www.proclivity.co/3-ways-to-make-more-time-for-you/): We've all been there.
- [3 Ways to Get Healthier Skin](https://www.proclivity.co/3-ways-to-get-healthier-skin/): Oftentimes when our skin is acting up or irritating us, we look to topical treatments. And that can help in the short term, or provide a bandaid-like effect. Yet at Proclivity, we are all about getting to the root cause of our symptoms. What is actually causing our skin to flare up or show damage? Here are our top 3 places to look first!
- [How To Treat Yourself Without Derailing](https://www.proclivity.co/how-to-treat-yourself-without-derailing/): Have you ever been chugging along with a new habit, or been feeling on top of it, then one day or time feel like not doing that habit or taking a break? "I deserve it." This often comes about the end of January, or a few weeks into a new habit or program. And that's common, you're definitely not alone. Here are our top 3 tips to treating yourself while still sticking to your new habits (and identity):
- [How to Stay Motivated](https://www.proclivity.co/how-to-stay-motivated/): Have you ever said, “I really want to do X” - whether it be to “eat better”, “workout more”, or simply have better habits? And then what. Do you actually do those things long term? If not, why do you think that is? Take a moment to think that through and answer it. 
- [Our ONE Tip To Feeling Better After The Holidays](https://www.proclivity.co/our-one-tip-to-feeling-better-after-the-holidays/): Do you find yourself super full, bloated, and tired after the holidays. Or even simply after 1-2 days of being around family, out of your usual routine? Hard to get back to moving your body, and catching yourself saying, “I’ll start Monday”. "Screw it, I might as well send it." “I’ll make better choices when…”
- [How To Improve Your Health Even When Your Loved One Is Not On Board](https://www.proclivity.co/how-to-improve-your-health-even-when-your-loved-one-is-not-on-board/): Are you finally ready to make a change, yet your significant other is not quite there? Whether they don’t think they need to make a change (and you want them to), they don’t know why “organic” is worth the money (causing budgetary stress), have all the refined snacks in the house (making it more challenging to stay away from), or simply won’t eat the food you prepare for the two of you (more food prep/time/cost)... We got you. We know it can feel tough.
- [3 Tips to Staying On Track While Traveling](https://www.proclivity.co/3-tips-to-staying-on-track-while-traveling/): Do you feel “off track” when you go on vacation? Feel like crap when you get back? We take a deep dive into all things pre and post travel, and what you can do while you’re traveling in podcast episodes 86, 87, and 88, yet here we’ll cut to the chase and give your our top 3 heavy hitters that have the biggest impact when it comes to feeling good while you travel so that when you come back, things feel easy.
- [What Is the Best Diet?](https://www.proclivity.co/what-is-the-best-diet/): Are you searching for the most optimal diet to lose weight, minimize symptoms, increase energy, etc? We have out suggestions, yet first let’s define what a diet is. 
- [How to Explain Your Dietary Situation to Others](https://www.proclivity.co/how-to-explain-your-dietary-situation-to-others/): Well, you see, you don’t. You don’t ever have to explain yourself in what you’re choosing to do. Whether it be with food. Exercise. Your job. Or how you raise your kids. 
- [3 Tips to Maintaining Movement Habits with the Colder Weather](https://www.proclivity.co/3-tips-to-maintaining-movement-habits-with-the-colder-weather/): Is the colder weather making it harder for you to stick to your movement routine? We know we want to maintain our habits throughout the colder season so we 1. stay feeling good physically and mentally, 2. prevent disease/illness, and 3. (let's face it) look good come beach season. It's a slow drip, and there is no better time than now to start, or to continue.
- [What Am I Going to Eat At the Party?! ](https://www.proclivity.co/what-am-i-going-to-eat-at-the-party/): And What About My Kids?
- [Why It’s Hard for You to Get Enough Protein](https://www.proclivity.co/why-its-hard-for-you-to-get-enough-protein/): When you hear for the first time how much protein you should really be aiming for, you're likely saying something like, “It’s so hard to eat that much protein, how do I do that?!” And we get it. It’s a lot more than what most of us are used to. Mainly because our culture has steered us in the direction of more carbs and fats, and more tasty ones at that - which then make it hard to consume more whole food sources of protein. And in our experience, we have found some major things that can get in the way of us getting enough protein. Read through to see if any of these ring true for you...
- [Two Steps on Overcoming The “Screw It’s”](https://www.proclivity.co/two-steps-on-overcoming-the-screw-its/): Want less anxiety? To stop "falling off track"? For one treat meal to stay at that - not ruin the whole weekend or even month? Or how about to easily say No, or confidently say Yes? Read on my friend. Here we have our top two tips for avoiding the good 'ol "Screw It" mentality.
- [Why Nutrition Programs Don’t Work](https://www.proclivity.co/why-nutrition-programs-dont-work/): Have you started a program, had some success or change in habits, then find yourself back to old habits or the same weight from before? We would be willing to bet that for anyone who has done a “program” or had some type of nutrition coaching, 9/10 times people would raise their hand in saying it did NOT work in the long run. 

## Pages
- [Contact](https://www.proclivity.co/contact/): 775-338-9966
- [Terms and Conditions](https://www.proclivity.co/terms-and-conditions/): This Acceptance of Terms Agreement ("Agreement") governs the relationship between Proclivity LLC and you (the "USER").
- [Home](https://www.proclivity.co/): And now I've taken everything I learned and built The Proclivity Method.
- [Thank You](https://www.proclivity.co/thank-you/): Meet Austen — not who most people picture. She runs member management here and she'll reach out shortly to get your 1 on 1 booked.
- [Blog](https://www.proclivity.co/blog/): Content Hub
- [Privacy Policy](https://www.proclivity.co/privacy-policy/): Acceptance of Terms: By accessing this website, you agree to be bound by these Terms and Conditions of Use, all applicable laws and regulations. If you do not agree, you are prohibited from using or accessing this site.