Happy September!

I hope you all had an amazing Labor Day weekend!  Officially the last holiday weekend of the summer.  I hope this long weekend was wonderful for you and you are WELL!

Please let me know if you have any questions or if I can help you with my wellness program!  I have workouts at Activ8 Fitness, offer a fitness app and online check-ins for accountability and health coaching. I just re-certified with Precision Nutrition once again and can help you with nutrition or food plans too, as well as supplement recommendations. I have a functional medicine focus in my practice as a nurse practitioner to find the root cause of disease and currently am studying at the School of Applied Functional Medicine.  I love focusing on hormones and healthy lifestyle principles to improve weight, muscle and metabolic health.

We are doing a September fun Kettlebell Challenge if you are interested in joining, I attached it to the email. We have a free inspirational Facebook group "Getting Stronger with Brenda Lee."  If you are interested, search for that on Facebook and I can add you.  You may also join me on Instagram at brendalee_wellness.

Here is my latest blog, something I am very passionate about!    



When it comes to feeding our good health, nothing is more powerful than exploring the great outdoors. Our bodies are designed for nature, not to be stuck inside all day with modern technology.

Fall is a wonderful time to take advantage of the less humid, cooler temperatures, still periods of sunny daylight, beautiful trees changing colors and many of us are settling back into a routine.  No better time to get FIT and finish the year strong!  Any time of the year is good to be outside, as long as you wear the appropriate clothing, have the right attitude and stay hydrated.

There are many benefits of enjoying nature! Spending time outdoors makes us happier, healthier and more at peace. Unplug from your smartphone, step away from your laptop and enjoy the fresh air, the birds chirping and the aroma of flowers and trees in the world outside. It reconnects us to nature’s beauty, helping us to reduce stress, decrease our heart rate and blood pressure, and refresh our mind. Besides making oxygen for us, there are many valuable exchanges going on between humans and trees or plants.

An activity like hiking through a forest or walking on a sandy beach elevates your mood. It creates awareness in all of your senses. This exercises your body and your mind and feeds your imagination. Many times people can walk farther and at a faster pace outdoors than they do on treadmills. You can enjoy the view and let it motivate you, taking in the fresh outdoor air.

One of the biggest preventative health care issues is making sure you get enough vitamin D. It is estimated that 90 percent of adults are vitamin D deficient, especially in the northern latitudes and areas where there is not a lot of sunlight. This is believed to be associated with increased rates of cancer, heart disease, depression, osteoporosis and many other diseases. Sunshine is the best and only natural source of vitamin D. It is very important to our well being and health!   On average, 10 to 15 minutes of sensible sun exposure — about half the time it would take you to burn — is enough. Anything beyond that and you should make sure you apply toxin-free sunscreen, wear a hat or keep your skin covered if you tend to burn.  It is still important to supplement with a quality brand Vitamin D3 with K2 and have your blood level checked at least annually.

Research shows that children and adults exposed to nature have a lower rate of obesity. Being outside allows for more activity and movement in our day. It also lowers cortisol, your stress hormones, as well as blood sugar levels, factors that can lead to metabolic disease. Only 20 minutes of fresh air gives you just as much energy as a cup of coffee.  

I suggest you also try to get outside 10-15 minutes early in the morning and observe the glorious and unique sunrise everyday.  This will assist your cortisol awakening response.  This helps you become energized for the day and allows you to wake up.  It is anti-inflammatory, and will balance your other hormones like melatonin so you can sleep better that night. I know it's hard, but try not to look at your phone until you see the sunrise!  Also have a routine, go to bed and wake up at the same time every day.

Your time outdoors can be a walk through the park, gardening, eating lunch outside, playing with your children or pets, viewing the nighttime stars, admiring the beautiful sunset or just sitting in the backyard.  Whatever you do, just get outside. Your mood will improve and you will be calmer and healthier.  Time in the great outdoors is not really optional; your body depends on it!  

Have a WONDERFUL week!  TAKE CARE,  I care!  

Practicing at:
New Leaf Wellness
444 Regency Parkway Drive, Suite 104
Omaha, NE
13205 F ST, OMAHA, NE 68137