thyroid disorder

Fitness Made Easy for the Busy Woman {with Trainer Trisch!}

Our guest expert on this post is our own FRESH Start Coach Trisch Richardson, writing from her hobby farm in rural Indiana! Mom of nine kids (yes they're all hers!) and wife to husband Dallas, she is a busy woman herself - so this helpful article comes right from the horses' mouth! (pardon the pun LOL) Here's a little bit about her and the fitness method she has found WORKS for woman of all abilities, ages, and speed of life!

Whether you're a busy mom with little ones or a CEO, whether you're super active or unable to do much due to health issues, there is one thing we all have in common - we know we need to get moving to get healthy and fit.

Then you read an article that says to maintain your current size and fitness level, you need to work out an hour a day. If you want to lose weight/sizes/inches, you have to work out one and a half hours each day! (What???)

The tension comes when we can't fit in workouts, we don't have space for special equipment (or the kids keep running off with your hand and ankle weights!) or we hardly have enough energy to get dressed, let alone work out for an hour? 

That's where I found myself 10 years ago, the largest (and unhealthiest) I had ever been in my life.  

I was a size 22W, as close as I could tell, wearing mostly loose fitting maternity jumpers because nothing else fit. My baby was 3 ½ months old! I had been working out an hour a day, five days per week, and I had lost absolutely nothing. AND I was getting more and more tired, needing an hour nap about 1 ½ hours after working out. I was a busy homeschooling mama—I didn't have time for that!

I found the T-Tapp workout and that changed everything! Instead of an hour each day I was spending 15-20 minutes. Instead of needing a nap 1 ½ hours later, I not only didn't need the nap—I had more energy! Best part of all—I started losing inches!

Teresa and me 2015 Trisch R.jpg

But what in the world is T-Tapp?!

It's a method of movement that uses 5-7 muscles in each move, activating the muscle from both ends resulting in long, lean muscles - as well as efficient and optimal lymphatic pumping! The founder, Teresa Tapp, first created these moves to help women who were undergoing cancer treatments to better tolerate the treatments and minimize getting ill because of them. She also worked in the modeling industry for 20 years as a face developer, so she was able to “perfect” her method of movement to help our bodies—inside and out!

T-Tapp focuses more on inch loss, size loss and health and energy improvements than the scales.

My own story is a “weight doesn't tell the whole story” one! I lost 8 sizes - that's right! From a 22W to an 8, started healing my adrenals, my thyroid levels optimized - I do take a compounded thyroid but haven't had to increase my dosage since starting T-Tapp. My body has reshaped in amazing ways after birthing 10 BIG babies (biggest was 11 lbs 4 oz!) and even now at the edge of menopause, the hormonal fluff has caused me to gain only 1 size back. YET - I've only lost 30 lbs. Muscle density rocks!

As a busy woman with little time to exercise as well as being hypothyroid and adrenal challenged, I have a special place in my heart for those who, like me, are struggling to find the time and/or energy to get moving.

I joke that I am the Queen of Superslow and the Queen of Splitting Workouts! I often only do 10 minutes daily of some of the workouts because I've learned to listen to my body and there are some days that I need movement, but I know I can't push myself. T-Tapp even has a few seated workouts that are excellent for those “not much energy” days or when my hip used to bother me.

Trisch & Her Beautiful Family

Trisch & Her Beautiful Family

I had a beautiful client who had a lot of stress she could do little about. She was gaining in spite of being gluten and casein free. She felt she had to do 15 minutes daily, but based on my own experience, I encouraged her to try just 3 moves daily. She was worried she wouldn't see inch loss, but as I explained to her, if your body is stressed - and yes, over-exercising can stress it - you won't see inch loss. At other times the body takes our new habits and efforts to get healthy and focuses on internal healing first - then it shows on the outside!

My client was able to do 3 moves on average of 4-5 days per week. The other days I had her focus on curling her core as she drove her boys to their therapy appointments or sat at her desk for her home business. In one month she lost 2 ½ inches off her waist alone! Over the next 6 months, doing no more than those 3 moves and curling the core, she lost 4 sizes!

No jumping around, no special equipment, easy on joints, no more than 10 to 20 minutes a day, and yes—you can get results even in a chair! Less really IS more with T-Tapp!  

You can find Trisch at and on Facebook at Be Youthful N Fit

Natural Thyroid Treatments {How to Detox Your Everyday for Thyroid Health!}

We're sharing today's post from our friend and Mentor Coach here at FRESH Start, Heidi Hovde from Salisbury, Massachusetts!

She is a Certified Holistic Nutritional Health Coach, mama of 4, wife to Aaron and recently our guest on the FRESH Living Talk Radio show about Detoxing our Everyday for Thyroid Health. She shared life-changing information for all of us to use in natural thyroid treatments! You will be GLAD to read this incredible article and if you haven't heard the show yet, you can listen to it HERE.

Here's Heidi...

I am honored today to share with you some exciting and rockin’ news about detoxing your everyday for natural thyroid treatments. I have so much information to share with you (due to my own personal story and years of research!)

Here's my “message in my bottle” - I will do my best to summarize; and at least get you started, thinking about what you can do to make small gradual changes in YOUR everyday life for a healthier thyroid!

Your thyroid gland is part of your endocrine system. It is the little butterfly-shaped organ in your throat area. When you have thyroid disease, you have what is called an autoimmune disease/disorder. I personally have Hashimotos, but others who are affected by thyroid imbalance have Grave’s Disease, hypothyroid or hyperthyroid disorder, or a goiter. All of these conditions affect the same gland, the thyroid. This organ governs so many of the functions in our bodies. Having a thyroid imbalance can cause a lot of implications because of this “lil butterfly in our throat.”

The thyroid regulates these body functions:

  • Heart Rate
  • Mental Clarity
  • Emotional Balance
  • Organ Function
  • & Stress Hormone Response
  • Inflammation Response

Foods to Avoid while trying to detox and create better thyroid health:

  • Gluten
  • Sugar - including artificial or sugar substitutes
  • Processed foods, dyes, and additives
  • Caffeine and alcohol in excess
  • Sugar-free/diet products
  • Soy

Most importantly, something my Medical DOCTOR never told me, until I saw a Naturopath MD…

Avoid: Raw GOITROGENIC foods (otherwise known as cruciferous foods) plants of the cabbage family, broccoli, collard greens and kale. Unless you prepare them steamed, baked, or sauté! In raw form, these normally-healthy foods create inflammation in the body. Strawberries are included in this group of foods!

Green smoothie lovers make sure you steam your goitrogenic foods at the beginning of the week and freeze them so you can still add them to your smoothies.

Foods to ADD IN for DETOX & thyroid health:

  • Drink WATER!
  • Sea salt, sea vegetables such as kelp, nori, (seaweed snacks) I like to add them to soups for ease.
  • Brazil nuts for selenium
  • Whole foods such as greens, veggies, fruits, fish, seafood, grass-fed organic beef, and chicken.
  • Coconut oil helps restore thyroid function and actually increases the metabolic rate leading to weight loss.
  • Properly prepared/soaked gluten free grains (rice, quinoa, and gluten free oats)
  • Burdock root
  • Superfoods such as Acai, Goji berries, Cacao, Turmeric, ginger, and green tea to name a few

Detoxing our Personal care products is key to maintain healthy thyroid function:

Our skin is our largest organ, what you put on it enters directly into your blood stream within minutes. Did you know that Europe has BANNED over 1300 harmful chemicals from personal care products and the USA only bans 11! Oh my word no wonder we have such a toxin problem and the rise in autoimmune disorders in the USA continues to climb! These chemical are known carcinogens and endocrine disruptors! The word FRAGRANCE on a product actually means the maker is hiding any amount of over a 1000 known toxins!

Our day begins and we brush our teeth with Flouride toothpaste (fluoride is an endocrine disruptor.) We slather on shampoo, conditioner, deodorant, skin-care products, makeup, lotion, and perfume. We have literally slathered ourselves with parabens, triclosans, and oxybenzones, just to name a few endocrine disruptors! (Don’t panic, there are hundreds of non-toxic options we CAN use!) Little by little, one step at a time, we can make better toxin free choices. Contact me HERE if you'd like to explore the options I use and love!

Another important product to look at: women’s feminine products such as tampons and pads!  They contain bleached cotton and the toxin glyphosate. There are organic or toxin-free options available, do your research and swap them out!

Detoxing our cleaning and household products:

Dish soap, floor cleaners, dryer sheets, laundry cleaners, all-purpose cleaners are made up of mostly toxic chemicals. Start using more natural products like baking soda, vinegar, lemon, and essential oils, just to name a few natural options. If you don’t want to make your own, check with me HERE, this is great resource for non-toxic laundry, dish cleaning, and all-purpose cleaners.

Plug-in air fresheners and sprays are known carcinogens and endocrine disruptors as well. If you need something to smell wonderful in your house, seek out essential oils and fresh fruits that can make your space smell amazing and also calm your nerves. Double POW!

Environmental toxins & other exposures to avoid:

  • BPA plastics in our kitchen containers, water bottles, etc ( a better option is glass or stainless steel containers and water bottles)
  • Shower curtains containing PVC
  • Mercury filings/Dental work leach neurotoxins into our bloodstream. Heavy metals can alter our immune system as well (Dr. Mercola is a great resource re: dental do’s and don’ts)
  • Microwaves: Avoid cooking in microwave ovens. Reheat foods on the stove top.
  • Cellphones: Avoid prolonged use of and storing your phone on your body. If you need to be on long calls or use your phone often try using an ear piece or bluetooth device. These EMT’s (Electromagnetic transmissions) directly affect your thyroid gland.

Supplementation for any deficiencies in the thyroid:

  • Good quality multi-vitamin
  • Toxin free fish oil
  • B vitamins
  • Co-enzyme Q10
  • Vitamin D
  • Probiotic - digestive enzymes is a must!

Decrease “Toxic Stress” in your life:

Learn the power of the word” NO!” You can’t be everything to everyone. You can’t be at every event and party. Nourish the relationships that bring you peace and joy. Eliminate the drama and “Toxic Relationships” in your life.
— Heidi Hovde, Certified Health Coach


Get appropriate sleep:

  • Keep the cell phone outside of your bedroom.
  • Shoot for at least 8 hours of sleep
  • If you are tired during the day, allow yourself a nap and rest.

Relaxation techniques:

  • Yes BREATHE; breathing exercises are amazing to increase energy and decrease stress.
  • Color!
  • Do yoga
  • Pray and meditate
  • Get outside in nature and get some good old-fashioned fresh air and sunlight

One more thing I wanted to mention is that we also have something called "chakras" in our physical being.

The chakra in the throat area is the on related to the thyroid. These energy centers of our body can get blocked, or sluggish. We need to keep these open and not restrict them with negative self-talk. Negative self-talk directly effects our thyroid gland. So the moment you get that “I am not good enough” thought, or “I am not doing enough” thought in your head, let it go! Don’t let it make it off the tip of your tongue and out of your lips. You are good enough. Give it to God and he will handle it. Pray and Praise yourself daily.

Remember, detoxing your lifestyle as you know it is a gradual process. Start small in one area of your life and work on that. Then, little by little, you can make huge progress in decreasing your toxic load for better overall and thyroid function!

Be well,