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Fitness

Nutrition

Wellness

Basic Meal & Menu Planning

As a basis for meals and menu planning, refer to the pyramid information mentioned earlier to make sure you have the basic food requirements met for all family members. Then cross check and plan by looking over basic food categories to target healthy foods to fit the lifestyles and health of everyone. For example, if someone has depression, add some foods mentioned above to his or her dietary plans that aid in the healing and prevention of depression.

Weight Loss Myths

Every regime has its supply of useless folk lore and half-truths that get passed on down the line from person to person. But I'd put weight loss up against any of them for what has to be the most time-wasting and even the most dangerous myths out there.   There is a...

5 PHYSICAL BARRIERS THAT MAY BE BLOCKING YOU FROM LOSING WEIGHT

In last week’s blog, 5 Mental Barriers that May Be Blocking You From Losing Weight, I discussed the
most common mental struggles that my coaching clients all have in common.
This week, let’s look at the physical barriers that are keeping you from losing weight.

10 Secrets To Running Faster

Most of us would like to be able to run faster and achieve a PR for our next race. Whether you are a beginner or have been running for years you might think that this is as fast as you can get, however with the right type of training and making a few adjustments to...

10 TIPS FOR MINDFUL EATING AND EASIER WEIGHT LOSS

Mindful eating is a powerful thing! Unfortunately, mindless eating is the norm.
We’ve all done it … eaten something on the run without taking the time to enjoy it or even
consciously realize that we are eating.

High Intensity Interval Training

HIIT has gotten a lot of publicity recently. That’s probably because high-intensity interval
training burns more calories in fifteen minutes than an hour jogging on the treadmill. It boosts
your metabolism like nothing else and keeps you burning calories for hours.

Fueling Smarter For Athletic Performance

Good nutrition is the foundation for our health and quality of life. What you eat affects how you feel and translates directly to how much energy you have to perform optimally. As an athlete, you need to be consuming the right amount of quality calories to power your body for hard training. If you eat junk then don’t expect good things to come out as a result. You also need to be eating the right amount and quality of protein after an intense training session to ensure that the body can repair the muscle damage caused and allow the body to adapt and become stronger. This is determined by a number of factors such as your age and gender, your sport, and how hard your train. The timing of when you are eating also affects your performance. Restricting fuel just before or after training can lead to poor performance and recovery whereas fueling before, during, and after training is good practice followed by successful athletes.

A Colon Detox Can Improve Your Colon Health

I was saddened to learn of the passing of Chadwick Boseman this week to colon cancer at only 43 years old. Colon Cancer is the second leading cause of cancer deaths in the United States and rates are rising in younger people. Early screening is strongly recommended especially if you have a family history of colon cancer or inflammatory bowel disease. A healthy colon is a vital part of a healthy body.  The colon, along with the small and large intestines, are a major area where the nutrients in food are absorbed.  If the colon is not clean, it cannot fulfill this important task.  Not only that, but the impacted fecal material that builds up in the colon and intestines also releases toxins into the bloodstream.  You are in effect getting toxins instead of nutrients – not a very good trade.

Lose Weight The Natural Way While You Sleep

Our bodies use sleep to repair and strengthen our muscles, joints and other parts that get tired and damaged through use and exertion during waking hours. This restorative process uses energy to rebuild lean muscle mass and to help rebuild other kinds of body tissue. That is worth repeating — this rebuilding process uses energy — and if the rebuilding process is running smoothly and efficiently, that energy comes from places in our body where energy is stored — from fat.

10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.

Eat Your Stress Goodbye – Stress Reducing Diet

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.

How to Reduce Risk Factors to Chronic Disease

Extensive clinical and statistical studies have identified several factors that increase the risk of heart attack and stroke. These risk factors can be grouped into two classifications: 1) major risk factors and 2) contributing risk factors.

Athletes: How to Reduce your risk of injury

I recently interviewed Okon Antia of Campus Motion about how athletes can reduce their risk of injury. He provided great insight into what athletes should do and how his flexible mobile services can help. Prevention is key and Okon provides pre screening tests to determine your risk of injury before it happens and gives you practical advice and exercises to strengthen or stretch the muscles that need it.

What Is VO2max and should I get mine tested?

VO2 is the volume of oxygen measured over time and is typically expressed in ml/kg/min relative to body weight. VO2 max is the maximum amount of oxygen utilized by the body in one minute during exercise. It is one of many tests used to determine an athletes cardiovascular fitness and performance capacity.

Why New Years Resolutions Fail And What To Do Instead

Happy New Year! This is the time when many people like to start over and try to change their behaviors for the better. Unfortunately the majority who attempt fail and the rest don’t even make the effort.

As much as 92% of people fail to achieve their New Years resolutions according to one study from The University of Scranton. The most common New Year resolutions based on a recent Harris poll are

How to Improve Endurance Performance

Endurance sports typically refers to running, cycling or swimming events lasting an hour or longer. Or all three combined as in triathlon events which has become very popular in the 40 plus age group. Rowing and Cross country skiing are other examples of endurance sports that require a high level of cardiovascular conditioning and aerobic endurance to be successful. It involves the aerobic energy system rather than anaerobic and it burns predominately fats as the primary fuel which require more oxygen to burn. It can be general endurance or specific endurance in relation to a particular sport. Endurance athletes typically have high VO2 max levels as they have conditioned their cardiovascular system to absorb and utilize oxygen at a higher rate than most and developed their aerobic metabolism to a high level which allows them to fuel their muscles for longer without stopping.

Ready for your teenager to thrive? Life Coaching just might be exactly what they need.

There are so many challenges today in the lives of teens such as struggling with procrastination, stress, low self esteem, digestive issues due to stress, poor body image, inability to focus effectively, anxiety, poor sleep habits, poor eating habits, social anxiety, test anxiety; and many teens suffer from most of these to some degree.

Need a Mood Boost? Eat This.

While we know bad moods can lead to bad eating habits; it’s also true that bad eating habits can lead to bad moods.

Food can impact our moods because of two factors. First, the nutrients are the building blocks for everything in our body, including mood-regulating “neurotransmitters.” Second, what we eat affects our blood sugar levels, which also impact our moods.

There is a list of common healthy foods that have positive impacts on our mood. But some junky ones make us feel better sometimes too. Once we see this is as temporary (industry engineers processed food is designed to hit those “pleasure centers”), we can ditch those.

Plus, I have a super-easy dessert or snack recipe for you too. Especially if you crave the mood boost from sweets.

Healthy Fats and Dangerous Fats

Ever heard conflicting information on the healthfulness of different fats? Olive oil; coconut oil; soybean oil; etc.?

Well, I have some clarifying information in my newest post.

In this post, I list out my favorite cooking fats. I also give you my full permission to ditch a few of the popular but oh-so unhealthy fats.

And, I give you a healthy (and delicious) recipe for an all too common source of cruddy fats. You can make it a health-booster, rather than buster!

Salt: The Delicious Health-Buster (And What to Use Instead)

Salt: The Delicious Health-Buster (And What to Use Instead)

If you (or someone you know) has ever been told to “eat less salt,” or go on a “low sodium” diet, what does that mean? And how much sodium is actually in salt?

I can tell you right now that cutting down on the salt you sprinkle from your salt shaker probably isn’t going to have the effect you think. The problem is rarely the salt on your table. The problem, well 75% of the problem, is the salt that’s already in the food you eat.

I was surprised to read the statistics about where people’s salt intake was coming from. You may be surprised too.

I explain it all in today’s post. And I have created a low-sodium spice mix recipe for you to try out.

Ketogenic Diet 101

Keto this and keto that. What does this new (and very popular) dietary craze mean?

It’s high fat and ultra low carb. It tells your body to burn fat for fuel. Yes, it actually reprograms your body to burn fat.

Sounds good, doesn’t it?

Before you get too excited, I’ll tell you right now: It’s not for everyone.

But it works for some people. Perhaps it’s something you’ve considered?

I have some great info on the ketogenic diet in my latest post “Ketogenic Diet 101.”

Oh, and yes, I have an amazingly delicious dessert recipe at the end.

Here’s How to Make Cooking More Fun

Do you find cooking to be fun? Or do you do it because you know it’s good for your health?

Maybe you avoid it because it’s such a chore?

If you’re in a rut and want some inspirational tips on making cooking more fun, I’ve got you covered.

I’ve compiled my five best tips and a fabulous (and fun) recipe for you to try.

The Stress Mess: How It Messes With Your Health

Does stress make you feel a bit off? Do you notice negative health effects when stress is the worst? Maybe it affects your sleep, or maybe you get sick more often.

Yes, stress can definitely mess with your health.

Today I talk about some of the telltale (and not-so-obvious) signs that stress is messing with your health.

Oh, and I have relaxing recipe for you (two ingredients – no stress!).

Origin Story

Origin story of why I started Invigor8 coaching and how I serve clients to help with weight loss and stay on track with healthy habit change. I also serve the athletic population to help them to train smarter through physiological profiling and coaching to help them achieve their goals and be successful in their sport

5 TIPS TO DODGE HOLIDAY WEIGHT GAIN

It starts with Halloween and ends with New Years. The holidays are a virtual minefield of unhealthy choices for the average person. We are bombarded by sweets and snacks in the workplace, on TV, in our homes, and even in the mail. How many plates of cookies, fruit...

Calorie requirements for the different type of body characteristics

Understanding your body requirements is an invaluable tool for developing fitness. Your daily body requirements include vitamins, minerals, protein and fiber. Vitamins and minerals are the elements that are necessary for chemical reactions that unlock energy or enable growth. Although your body can store some vitamins, a regular daily intake is important because some of the most vital vitamins, B and C, are water-soluble, so are quickly flushed out of the system.

5 MENTAL BARRIERS THAT MAY BE BLOCKING YOU FROM LOSING WEIGHT

Eat fewer calories than you burn. Sounds simple enough, right? Then why is it so hard to lose weight?
If you have tried and tried but still find yourself tugging on your belt loops to pull up your jeans and
searching desperately through your closet for something that fits, it might be time to figure out just
what is standing between you and your happy healthy weight.

Lose Weight Or Lose 13 Years!

We hear it all the time…lose weight for your health. Few people, however, realize the extent to which this is critical to their physical well-being and ultimately their life expectancy.

Basic Meal & Menu Planning

Basic Meal & Menu Planning

As a basis for meals and menu planning, refer to the pyramid information mentioned earlier to make sure you have the basic food requirements met for all family members. Then cross check and plan by looking over basic food categories to target healthy foods to fit the lifestyles and health of everyone. For example, if someone has depression, add some foods mentioned above to his or her dietary plans that aid in the healing and prevention of depression.

Weight Loss Myths

Weight Loss Myths

Every regime has its supply of useless folk lore and half-truths that get passed on down the line from person to person. But I'd put weight loss up against any of them for what has to be the most time-wasting and even the most dangerous myths out there.   There is a...

10 Secrets To Running Faster

10 Secrets To Running Faster

Most of us would like to be able to run faster and achieve a PR for our next race. Whether you are a beginner or have been running for years you might think that this is as fast as you can get, however with the right type of training and making a few adjustments to...

High Intensity Interval Training

High Intensity Interval Training

HIIT has gotten a lot of publicity recently. That’s probably because high-intensity interval
training burns more calories in fifteen minutes than an hour jogging on the treadmill. It boosts
your metabolism like nothing else and keeps you burning calories for hours.

Fueling Smarter For Athletic Performance

Fueling Smarter For Athletic Performance

Good nutrition is the foundation for our health and quality of life. What you eat affects how you feel and translates directly to how much energy you have to perform optimally. As an athlete, you need to be consuming the right amount of quality calories to power your body for hard training. If you eat junk then don’t expect good things to come out as a result. You also need to be eating the right amount and quality of protein after an intense training session to ensure that the body can repair the muscle damage caused and allow the body to adapt and become stronger. This is determined by a number of factors such as your age and gender, your sport, and how hard your train. The timing of when you are eating also affects your performance. Restricting fuel just before or after training can lead to poor performance and recovery whereas fueling before, during, and after training is good practice followed by successful athletes.

A Colon Detox Can Improve Your Colon Health

A Colon Detox Can Improve Your Colon Health

I was saddened to learn of the passing of Chadwick Boseman this week to colon cancer at only 43 years old. Colon Cancer is the second leading cause of cancer deaths in the United States and rates are rising in younger people. Early screening is strongly recommended especially if you have a family history of colon cancer or inflammatory bowel disease. A healthy colon is a vital part of a healthy body.  The colon, along with the small and large intestines, are a major area where the nutrients in food are absorbed.  If the colon is not clean, it cannot fulfill this important task.  Not only that, but the impacted fecal material that builds up in the colon and intestines also releases toxins into the bloodstream.  You are in effect getting toxins instead of nutrients – not a very good trade.

Lose Weight The Natural Way While You Sleep

Lose Weight The Natural Way While You Sleep

Our bodies use sleep to repair and strengthen our muscles, joints and other parts that get tired and damaged through use and exertion during waking hours. This restorative process uses energy to rebuild lean muscle mass and to help rebuild other kinds of body tissue. That is worth repeating — this rebuilding process uses energy — and if the rebuilding process is running smoothly and efficiently, that energy comes from places in our body where energy is stored — from fat.

10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet

10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.

Eat Your Stress Goodbye – Stress Reducing Diet

Eat Your Stress Goodbye – Stress Reducing Diet

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.

Athletes: How to Reduce your risk of injury

I recently interviewed Okon Antia of Campus Motion about how athletes can reduce their risk of injury. He provided great insight into what athletes should do and how his flexible mobile services can help. Prevention is key and Okon provides pre screening tests to determine your risk of injury before it happens and gives you practical advice and exercises to strengthen or stretch the muscles that need it.

What Is VO2max and should I get mine tested?

What Is VO2max and should I get mine tested?

VO2 is the volume of oxygen measured over time and is typically expressed in ml/kg/min relative to body weight. VO2 max is the maximum amount of oxygen utilized by the body in one minute during exercise. It is one of many tests used to determine an athletes cardiovascular fitness and performance capacity.

Why New Years Resolutions Fail And What To Do Instead

Why New Years Resolutions Fail And What To Do Instead

Happy New Year! This is the time when many people like to start over and try to change their behaviors for the better. Unfortunately the majority who attempt fail and the rest don’t even make the effort.

As much as 92% of people fail to achieve their New Years resolutions according to one study from The University of Scranton. The most common New Year resolutions based on a recent Harris poll are

How to Improve Endurance Performance

How to Improve Endurance Performance

Endurance sports typically refers to running, cycling or swimming events lasting an hour or longer. Or all three combined as in triathlon events which has become very popular in the 40 plus age group. Rowing and Cross country skiing are other examples of endurance sports that require a high level of cardiovascular conditioning and aerobic endurance to be successful. It involves the aerobic energy system rather than anaerobic and it burns predominately fats as the primary fuel which require more oxygen to burn. It can be general endurance or specific endurance in relation to a particular sport. Endurance athletes typically have high VO2 max levels as they have conditioned their cardiovascular system to absorb and utilize oxygen at a higher rate than most and developed their aerobic metabolism to a high level which allows them to fuel their muscles for longer without stopping.

Ready for your teenager to thrive? Life Coaching just might be exactly what they need.

Ready for your teenager to thrive? Life Coaching just might be exactly what they need.

There are so many challenges today in the lives of teens such as struggling with procrastination, stress, low self esteem, digestive issues due to stress, poor body image, inability to focus effectively, anxiety, poor sleep habits, poor eating habits, social anxiety, test anxiety; and many teens suffer from most of these to some degree.

Need a Mood Boost? Eat This.

Need a Mood Boost? Eat This.

While we know bad moods can lead to bad eating habits; it’s also true that bad eating habits can lead to bad moods.

Food can impact our moods because of two factors. First, the nutrients are the building blocks for everything in our body, including mood-regulating “neurotransmitters.” Second, what we eat affects our blood sugar levels, which also impact our moods.

There is a list of common healthy foods that have positive impacts on our mood. But some junky ones make us feel better sometimes too. Once we see this is as temporary (industry engineers processed food is designed to hit those “pleasure centers”), we can ditch those.

Plus, I have a super-easy dessert or snack recipe for you too. Especially if you crave the mood boost from sweets.

Healthy Fats and Dangerous Fats

Healthy Fats and Dangerous Fats

Ever heard conflicting information on the healthfulness of different fats? Olive oil; coconut oil; soybean oil; etc.?

Well, I have some clarifying information in my newest post.

In this post, I list out my favorite cooking fats. I also give you my full permission to ditch a few of the popular but oh-so unhealthy fats.

And, I give you a healthy (and delicious) recipe for an all too common source of cruddy fats. You can make it a health-booster, rather than buster!

Salt: The Delicious Health-Buster (And What to Use Instead)

Salt: The Delicious Health-Buster (And What to Use Instead)

Salt: The Delicious Health-Buster (And What to Use Instead)

If you (or someone you know) has ever been told to “eat less salt,” or go on a “low sodium” diet, what does that mean? And how much sodium is actually in salt?

I can tell you right now that cutting down on the salt you sprinkle from your salt shaker probably isn’t going to have the effect you think. The problem is rarely the salt on your table. The problem, well 75% of the problem, is the salt that’s already in the food you eat.

I was surprised to read the statistics about where people’s salt intake was coming from. You may be surprised too.

I explain it all in today’s post. And I have created a low-sodium spice mix recipe for you to try out.

Ketogenic Diet 101

Ketogenic Diet 101

Keto this and keto that. What does this new (and very popular) dietary craze mean?

It’s high fat and ultra low carb. It tells your body to burn fat for fuel. Yes, it actually reprograms your body to burn fat.

Sounds good, doesn’t it?

Before you get too excited, I’ll tell you right now: It’s not for everyone.

But it works for some people. Perhaps it’s something you’ve considered?

I have some great info on the ketogenic diet in my latest post “Ketogenic Diet 101.”

Oh, and yes, I have an amazingly delicious dessert recipe at the end.

The Stress Mess: How It Messes With Your Health

The Stress Mess: How It Messes With Your Health

Does stress make you feel a bit off? Do you notice negative health effects when stress is the worst? Maybe it affects your sleep, or maybe you get sick more often.

Yes, stress can definitely mess with your health.

Today I talk about some of the telltale (and not-so-obvious) signs that stress is messing with your health.

Oh, and I have relaxing recipe for you (two ingredients – no stress!).

Calorie requirements for the different type of body characteristics

Calorie requirements for the different type of body characteristics

Understanding your body requirements is an invaluable tool for developing fitness. Your daily body requirements include vitamins, minerals, protein and fiber. Vitamins and minerals are the elements that are necessary for chemical reactions that unlock energy or enable growth. Although your body can store some vitamins, a regular daily intake is important because some of the most vital vitamins, B and C, are water-soluble, so are quickly flushed out of the system.