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Lifestyle

The Power of Small

The Power of Small

Never underestimate the power of small. In the words of Lao Tzu, “A journey of a thousand miles, begins with...

Become an “Active-ist”

Become an “Active-ist”

Activist: noun. an especially active, vigorous advocate of a cause As I’ve been training over the years, I have noticed...

Love Yourself Enough to Be Accountable

Love Yourself Enough to Be Accountable

“You, yourself, as much as anybody else in the universe, deserve your love and affection.” Buddha It’s a perfect time...

Stressed? Try These Tips to Stress Less

Stressed? Try These Tips to Stress Less

Our stress-threshold is increased by exercise and even slows down the aging of our bodies. Repeat: Exercise slows down the...

Apply The WHY To Your WHAT

Apply The WHY To Your WHAT

In my last blog, I wrote that it takes commitment and consistency to get the results you want. Commitment +...

Improve Your Life – Focus on These Two Things

Improve Your Life – Focus on These Two Things

It may feel early to be talking about the holidays, but there are TWO Things you can do this upcoming holiday season that...

Commitment + Consistency = Results

Commitment + Consistency = Results

There are two important aspects to reaching and achieving any goal in life that you desire.  First, you have to...

It’s an Inside Job

It’s an Inside Job

Are you looking for your abs?  Or maybe some definition in those hard-working muscles you’ve been training?  You exercise and...

Shaping America One “But” at a Time – Part 1

Shaping America One “But” at a Time – Part 1

“But, I don’t feel like it.” This is the first in a series of articles that will focus on and dissect...

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Mother-daughter duo living a life of abundance within our Five Pillars of Wellness:
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Here are some great ab exercises you can do at hom Here are some great ab exercises you can do at home with your own bodyweight! #exercisetips #personaltrainer #homeworkout
Here’s your Monday (or any day motivation): just Here’s your Monday (or any day motivation): just start moving! Turn on some music if that excites you, remind yourself of why you want to do it (yes, you really want to) and just take that first step. Then the next step. Pretty soon that motivation you are looking for starts kicking in. Do it… then you’ll feel like doing it!! #exercisetips #healthcoach #personaltrainer #fitover50 #fitover60
When your home feels like a real life Hallmark Chr When your home feels like a real life Hallmark Christmas movie. 🥰❤️😍🎄#christmas #itsbeginningtolookalotlikechristmas #merrychristmas #christmastime #familygoals #holiday #tistheseason
“People who love to eat are always the best peop “People who love to eat are always the best people.” - Julia Child We’re celebrating Thanksgiving today at our home and it’s going to be oh so fun and yummy! We were even blessed with the first snowfall of the season as a perfect backdrop. 🥰 Enjoy your weekend! #thanksgiving #familytime #homecooking
Happy Thanksgiving! Giving thanks and appreciating Happy Thanksgiving! Giving thanks and appreciating all of the beautiful abundance in our lives! #thanksgiving #grateful #family #thankful #appreciation
From our family to yours, wishing you all a wonder From our family to yours, wishing you all a wonderful Thanksgiving! We are thankful for, and so appreciate, the many wonderful people, blessings, and beauty in our lives. ❤️🙏 #blessed #thanksgiving #family #thankful
Funny how there seems to be an inverse relationshi Funny how there seems to be an inverse relationship between number of ingredients and number of benefits here! Long ago, we were told not to eat butter and that a highly-processed, factory-made, inflammatory non-food was better for us than an animal-sourced fat that humans have been consuming for THOUSANDS of years. Butter is a fantastic source of vitamins A and K and conjugated linoleic acid, which plays a role in preventing cancer. Butter has fantastic health benefits, whereas margarine does not (and actually causes inflammation thanks to the seed oils used and additives). The small amounts of added synthetic vitamins A and D3 don’t benefit us much and beta carotene is just for color. 😅 Don’t fear the fat when it’s high quality and animal-based! Eat the butter, pass on the margarine.🧈 #healthyeating #longevity #diettips
Tired of making eggs the same way? Cook them like Tired of making eggs the same way? Cook them like this and see what you think! We’ve only done this with cheddar, but you could experiment and try with other cheeses as well. Bon appetit! #easyrecipes #cookingtips #homecooking
Benefits of walking backwards (a.k.a. retro walkin Benefits of walking backwards (a.k.a. retro walking): 🧠Improve cognitive function and mental clarity. You are building new neural pathways by training your brain in a new way. We’re used to walking forward. Walking backwards helps your brain focus on another way of movement and involves more work mentally. 🚶🏻‍♂️Improves lower back pain by working and strengthening the muscles around the lower spine and glutes. 👣Improves balance and coordination, posture, and recruits the muscles of your core. 🦵Helps with osteoarthritis in the knees by strengthening the muscles above the kneecap taking pressure off of the knees. Many people find they can walk backwards and not feel pain whereas walking forwards hurts. Walking backwards forces you to place your knees over your toes thereby strengthening the muscles around the knee. Anytime we go up steps, down steps, stand up from a sitting position, or even when we get out of the car, our knees go over our toes. By strengthening these muscles we improve our ability to do these many daily activities. 🥩Speeds up your metabolism because the body has to work harder when walking backwards. 🫀By utilizing different muscles, you increase the blood flow to different muscles thereby giving you more energy as you use your body in a different way. Start incorporating this type of movement into your walks. Start slow, on a paved, flat surface and be sure to deliberately step back with the ball of your foot, followed by the heel. If people give you strange looks while you walk backward, just yell out this caption to them! 😉
Your high carb diet might be making you LOOK and F Your high carb diet might be making you LOOK and FEEL older than you really are. Humans were never meant to be eating as many carbohydrates, especially the simple and processed carbohydrates, that we are today. The typical American’s physical activity level is far too low to justify the amount of carbs he or she consumed on a regular basis. This can wreak havoc on our bodies and age us faster: “Sustained high levels of sugars in the blood ultimately cause proteins to stick together thereby damaging the function of the proteins. For example, excess blood sugar is more likely to react with proteins such as collagen in the skin which can lead to brown splotches or "age spots" as well as loss of elasticity and premature wrinkling. These sugar-damaged, very dangerous cross-linked proteins are called advanced glycation end products, or AGE!” “If excess blood sugar damages proteins in the lens of the eye, cataracts and eventual blindness can result. �If collagen in the arteries suffers damage from the protein/sugar complex called AGE, fatty plaques are more likely to form. �Similarly, if the collagen in our connective tissues becomes cross-linked as a result of AGE, arthritis could occur. �The process of glycation (sugar damaged proteins) has even been linked as a "likely culprit" in the destruction of nerve cells in the brain that can eventually lead to Alzheimer’s and other neuro-degenerative diseases. �Furthermore, glycation accelerates the formation of damaging free radical molecules which can accelerate aging and increase risk of disease.” Article: https://www.diabetesincontrol.com/high-blood-sugar-linked-to-aging-and-disease/
We are forever grateful for your service 🙏🇺🇸❤️🤍💙 #veteransday
Are you setting goals but not achieving them? As Are you setting goals but not achieving them? Ask yourself: are you driven by your commitments or by what’s convenient? When you’re committed, you make the time, and make the effort, and you do what’s needed to stick to your plan. When you’re focused on convenience, you’ll stop when it’s hard, you won’t make the time, and you’ll make excuses. Committed does not get swayed by convenience. #goalsetting #achievinggoals #makingchange
Add challenge to your exercise routine by incorpor Add challenge to your exercise routine by incorporating sliders. Don’t have “official” sliders? You can easily use furniture sliders or even just a pair of socks. You can add even more challenge by using a @hyperwear sandbell. The extra weight creates more resistance and challenges the muscles more. If you’re in the Omaha area, buy your sandbell locally at @bodybasicsomaha. If you’re not in our area, you can get them on Amazon (link to product in our profile bio). As always, wearing my @vuoriclothing. 😉 #exercisetips #healthcoach #homeworkout #personaltrainer
One of the best ways to reverse bone loss - ruckin One of the best ways to reverse bone loss - rucking. Read the full article on the benefits of rucking: https://blog.goruck.com/rucking-training/a-deep-dive-into-rucking-by-michael-easter/ #womenshealth #womensfitness #healthcoach
It’s cold out! Not just cool. Cold! 🥶 … but It’s cold out! Not just cool. Cold! 🥶 … but Nash is raring to go! And as I try to keep up with his excitement and energy for the cold, I’m reminding myself of the benefits of cold thermogenesis. It actually was pretty awesome and invigorating out. It’s helpful to remind myself this is so good for me in so many ways and that gets me going, too! Watch for our post later this week on why you shouldn’t stay out of the cold but you should actually embrace it fully… and how there are some really awesome and cool (sorry, couldn’t resist lol) benefits to being cold!
Thanks so much for the kind works, Stacy! I apprec Thanks so much for the kind works, Stacy! I appreciate you and your commitment to your health.! 👏 ❤️ #healthcoach #personaltrainer #healthgoals
Up to 31mph wind gusts! What’s a little extra re Up to 31mph wind gusts! What’s a little extra resistance?! Thankfully we did not get blown off the trails 😂🤣 Still a beautiful day and a fun time!
“Not a low calorie food” - isn’t that a stra “Not a low calorie food” - isn’t that a strange statement to be placing on food products? Calories matter, but not nearly as much as the nutritional value and satiety factor of the food in question. This mini beef stick has no weird fillers or additives and offers 4g of quality protein and 3g of fat. Eating a few of these little 40 calorie beef sticks will do a much better job of helping me feel full (and provide far more nutrients) than one of those 100 calorie packs of crackers. Don’t aim for low calorie foods. Aim for whole foods and packaged foods with minimal, clean ingredients. Prioritize protein and fat and never eat a naked carb. You’ll be amazed by how your sugar cravings disappear and how good you’ll feel! #healthgoals #nutritiontips #healthcoach
Its pomegranate season! Time to repost our annual Its pomegranate season! Time to repost our annual pomegranate tutorial #cookingtips #cookathome #tutorial
Get out of your comfort zone. You need to challeng Get out of your comfort zone. You need to challenge your body and mind in order to stay strong and age well. #longevity #healthtips #exercise #fitover50
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