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What We’ve Learned From Health & Wellness Spotlight In 2018

Photos by Hillary Ehlen

In 2018, we enjoyed featuring two health and wellness pros in the area, Kylee Seifert and C.J. English. These two women shared with us a variety of wellness secrets, keying us into so many ways to improve our lives from the inside out. To wrap up your year and maybe even inspire some New Year’s Resolutions, here are some takeaways we have learned from Kylee and C.J. this year.

Kylie Seifert

Kylee Seifert

Kylee Seifert is a certified personal trainer, certified primal nutrition coach, certified transformational coach and a health and wellness coach. Her holistic business, Kai Fit, is centered around balancing fitness, nutrition and mindset mastery. You can find more from her at

New Year, Different Approach

It is a New Year and that means, hopefully, a new you. Each year, we get a sense of gratitude and excitement that this year will bring a clean slate for us to unfold a fresh start on to. To do this:

1. Set clear goals for yourself that YOU truly desire, not what you think others want from you.

2. Let go of what doesn’t serve you. Forgive and take care of your side of the road and let others take care of theirs.

3. Give yourself room to grow. Make sure the goals you set for yourself are feasible. Make broad goals and make them habits, and then let those habits grow for ultimate success.

4. Be grateful for all that you have, as well as all that you have yet to receive.

5. Love yourself. Taking care of yourself through movement, eating well and managing stress is by far the greatest form of self-love.

Go Natural For Your Dog

The health of your pet is just as important as your own! We all know that essential oils have plenty of benefits to us humans, but they also can provide positives to your dog. While dogs respond well to most oils, be sure to gradually and only use pure, high quality oils.

Homemade Tick & Flea Repellent

  • 4 oz. glass bottle
  • 20 drops of lemongrass
  • 20 drops of eucalyptus
  • 20 drops of terrashield
  • Top bottle with distilled water

1. Spray into hands and pat your furry friend down.

2. Reapply as needed.

Tips & Tricks For A Healthy Winter Vacation Or Weekend Getaway

When the travel bug hits and you’re ready to escape from town for an adventure, make sure to note this advice for remaining healthy and happy.

1. Get enough sleep. Don’t let fun adventures sacrifice your sleep schedule!

2. Keep moving and stretching, even if it’s just a brisk walk in a new neighborhood.

3. Don’t overindulge in adult beverages, and try and stay away from drinks loaded with sugar and mixed boozes.

4. Do something fun and different in the area you’re visiting to stay active.

5. Pack natural anti-inflammatory aids like ginger tea or essential oils to keep you healthy.

6. Keep hydrated (especially when traveling via airplane) and drink plenty of water. Bring a water bottle everywhere to ensure you stay true to this.

7. Probiotics and vitamins will keep both your gut and body happy.

8. Bring along healthy snacks in case you get stuck in a bind.

9. Try and stay at a place with its own kitchen and grill. Making your own food helps the diet and the pocketbook. Pre-planned meals never hurt anyone.

10. Go with the flow and unplug. Leave your phone or computer behind at times to allow yourself to be present and enjoy each moment and whatever it brings.

How To Do An At-Home Retreat

Retreats. You see them everywhere nowadays, and you’ve probably been extremely tempted to partake in one, but things get in the way like time, money and the energy to travel. If you can’t make it to an organized retreat, treat yourself to an at-home retreat. To do this: be sure to plan it out and let your loved ones know of this scheduled “me time,” set an intention for the time, disconnect completely (yes, from technology, too!), prepare your meals and create a set schedule to keep you focused. This is a great way to show yourself love, care, compassion and a much-needed recharge.

C.J. English

C.J. English

C.J. English is a Fargo Native and author of Amazon Kindle Best Selling Weight Loss book, “WTF am I Supposed to Eat?” She can be found locally at Rejuv Medical Aesthetic Clinic, where she offers private coaching for weight loss and wellness. Find more about her at

The Frosting On The Cake

If there is an ingredient list of lifestyle choices that make up your weight gain cake, then there is also frosting — the one ingredient that can make or break even the best cakes. Your significant other is the frosting that can make bad things sweet or be so terrible you can’t even finish the cake. For all things big or small, this person’s influence is tremendous. In choosing your partner, make sure you encourage each other on your health journeys. In all of C.J.’s years of helping people lose weight, she noted that none have been successful long-term without genuine support from the individual who shares their bed, their kitchen and their life.

Eat Plants, Drink Wine

C.J.’s book, “WTF am I supposed to eat? A dieter’s manifesto,” outlines many tips for a healthy diet, including the note to incorporate wine into your daily ingestion. C.J. notes that a late night glass of red wine each night helps curb her cravings for unhealthy snacks that she might have previously reached for. “What I’m saying is that there is nothing in my pantry that I’m going to pick at nine at night that is less harmful to my weight and health. There are much more detrimental things a person can do in their diet besides having a glass of wine every night,” she says. If you stop eating after you’ve had your dinner and go for a glass of wine instead, your weight loss journey will thank you.


How do you not sabotage yourself and your dietary goals when cheat meals are all around? C.J. says to go for the cheat and suggests, “If you’re going to fall off the wagon, I suggest falling off so hard that you hit your head and break your leg.” Doing this will:

1. Make you feel so sick and gluttonous that you won’t be tempted to cheat again anytime soon.

2. Begin a process called adaptive thermogenesis. When you reduce calorie intake, your body responds by decreasing calorie expenditure. Instead of continually cutting calories to lose weight and engaging in a fight you will never win, go ahead and eat that fry bread taco with all the fixings. Order a beer, too. A cheat meal every once in a while will let your body know there is enough food coming and no need for it to preserve fat, which makes your body think you are starving and need it to survive.

Healthy Substitutes Don’t Mean Weight Loss

One misconception C.J. has seen from her clients is the notion that packaged, baked goods when made from healthier ingredients like almond flour and coconut oil somehow contribute to weight loss. Chips are chips. Cookies are cookies. Bread is bread. Cereal is cereal. When you compare the calorie count, the glycemic value, carbohydrate grams, etc… they are often only slightly different. Instead, choose when you’re going to be bad. If you want to have pumpkin chocolate chip muffins, have them. Don’t mess them up with some weirdo substitute no one wants. Enjoy them as they are meant to be enjoyed. Love them and get your fill. Then be done.

Hungry Or Just Unhappy?

Losing weight is easy; keeping it off is more difficult because it requires you to incorporate an often overlooked factor: happiness. In order to lose weight, you have to change your mindset. You have to re-wire your thinking, change your relationship with food, ask yourself why you eat and, most importantly, you have to find happiness. One factor stands out among those who meet their dietary goals is that they are truly, intrinsically, happy. Be happy, and health will follow.


Written by Staff

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FM Weekend Forecast: Dec. 28-31, 2018