How You Can Benefit From Hiring a Health Coach

I’m sure you’re familiar with the title of “Health Coach” but do you know what you can actually benefit from hiring a Health Coach? Health Coaches are becoming so popular that big companies are hiring them to keep their members and employees on track with their health, but you could even have a private health coach of your own to help you reach your goals.

So, what can a Health Coach do for you?

They keep you on track
A Health Coach realizes lofty goals often don’t go far. Health coaches help you focus on small daily goals that will get you to achieve your overall goal of better health and wellness, step by step at a time in a way that makes improving your life easy, completely manageable and even fun.

Change your diet without making you eat things you don’t like
Maybe you went into your mission of better health strong but after a while, got sick of the things you were eating. We all lose that inspiration at times, but a health coach has all kinds of delicious ideas for eating clean without sacrificing on taste. They can help you find the right things to eat for you as an individual, which you can’t find on Pinterest!

They show you how to handle triggers that cause you to overeat
If your problem is that you tend to choose food to comfort your feelings, a health coach can be life-changing. They will teach you how to handle that stress and keep you from turning to food for comfort rather than for nourishment.

They’re a good influence when everyone else isn’t
A health coach can be that inspiration that keeps you level-headed when you’re making choices about food. Plus, they can show you ways to enjoy healthier versions of those things you love, so you don’t have to go without. They can teach you how to navigate summer bbqs and holiday gatherings without guilt.

They teach you self-care
When is the last time you put yourself first? If you have to sit and really think about it, a health coach is for you. You can’t fill up everyone’s cup if you’re empty yourself. Your health is so important, and by taking this time for your wellness inside and out, you will be the best version of yourself.

Health coaches focus on every area of wellness
It’s not just about losing weight or getting in shape. Health coaches help you with mental health too. Anxiety and stress can tear at us from inside, and your health coach can steer you in the right direction to take healthy control of these areas too.

You deserve happiness and good health, and a way to achieve both is to get a health coach in your corner. You’ll find that making the goals you set for your wellness is easier to reach when you’ve got someone cheering for you!

Do you shy away from exercising outside during the hot summer months?

It can be challenging to conquer the heat and still get that workout in, but there are a few hacks I use during the hot months to get through them without ditching my workouts.

Going for a run in the early morning hours before the sun gets too hot is extremely helpful.

You could also do lower intensity workouts such as walking or hiking, and save the long runs for the cooler months.  If you do choose to still workout outside, make sure you wear white or other very light colored workout clothes with breathable fabrics.

If you don’t already have one, you can pick up one of those cool neck wraps that stays cool for several hours.  Wrap it around your neck as you’re outside to keep yourself cooled down as much as possible.

Lastly, choosing a shady park to run or walk in is another wonderful way to stay out of the sun.

Do you prefer indoor or outdoor workouts during the summer months?

When there’s no time to head to the gym, fitting in a short and effective at home workout is a great alternative.

Each move will be done 3x — do your move for 20 seconds, rest for 10 seconds, and repeat 3x.  Move on to next move.

Welcome to Spring HIIT Workout:

– Butt Kicks

– Arm Circles

– Jumping Jacks

– Sit Ups

– Mountain Climbers

“Is a gym membership worth it or can I make it work at home?”

Depending on how much space you have, home may be a perfect option.  You don’t have to be self-conscious in a room full of people working out, and without the commute, it’s much easier to fit into your schedule. There are loads of free and affordable apps, workout videos and YouTube stations to get your workout in at home.

If you go the gym route, there are some definite benefits. Most gyms offer a coach or at least someone who can guide you through the machines and routines. Also, all of the equipment is a huge perk. Most gyms have every option under the sun so that it is easy to work out every part of your body.  The only hard part with this is that everyone else is doing the same, so crowds and unsanitary equipment can be a downfall at times.

When it comes down to it, it is all about your preferences and comfort zones.  Consider which you’d take the most advantage of and go with that.

Do you prefer working out at home or in the gym?

Have you ever tried Coconut Water?

Its popularity has increased in recent years, and for good reason. It’s delicious, incredibly hydrating and a great alternative to regular water, when you just need a little something different. Coconut water is a great drink to take with you to the gym because of its natural electrolyte levels. It can work just as well as your old standard sports drinks when it comes to keeping you hydrated, but with none of that excess sugar, you’ll find in regular sports drinks.

Besides being incredibly hydrating, it also has antioxidants, multiple vitamins, and amino acids. These are all useful in and out of the gym. Potassium, calcium, and magnesium are all in coconut water, and they are essential for keeping you hydrated, maintaining healthy bones and muscles. This is an excellent trade for traditional sports drinks, plus with lots of different flavors to choose from, it tastes great!

Working Out a Little is Better Than Not Working Out at All

As we move into 2019, you’ve probably got your list of resolutions ready to go. It’s always at the top of our list to make health a priority in the New Year, which is a noble and incredibly vital goal to have.

But life has a funny way of happening and making other plans for you, doesn’t it?! You may start out with good intentions, but work, illnesses, and other factors can get in the way, keeping you from that workout you’d planned on. I have some encouraging news, though — science has your back. It seems that studies confirm that a little exercise is better for your health than none at all.

Let me know in the comments below what your New Year Resolution is this year, I’m eager to hear what you’re hoping to accomplish in 2019!

So when life gives you lemons, make the best of it by getting in some kind of activity each day. Here are some suggestions you can try when you’re short on time to get at least enough exercise to feel good and stick to your resolutions.

Split it up
Maybe you can’t commit to 30 solid minutes per day, but guess what? You don’t have to! If it’s easier to find 10-minute blocks of time to get that exercise in, then do that. By the end of the day, you’ll have fulfilled your exercise quota, and you’ll be on your way to feeling healthier. Once you get in the swing of it, you’ll crave that daily exercise and make sure you find time for it, too.

Walk the office
Trapped on deadline? We feel ya! But sitting behind the desk all day isn’t good for anyone. On your lunch, take a break and walk up and down the stairs or around the building even for just 15 minutes. Finding ways to fit exercise into the daily tasks we have to do is a perfect way to utilize limited time.

Try HIIT
If walking bores you, try a few HIIT exercises in your office. Again, you can split it up throughout your day to make sure you get some exercise in.

Walk to work
For those of you in big cities, let your feet lead the way to work. You can try getting off at a stop or two earlier on the subway and walk the rest of the way. Bring your work shoes in your bag and change into them when you arrive so you can make the most of your steps. No choice but to drive? Try parking further away from the door for a longer stroll from the car to the office.

Schedule it into your weekend
If you’d prefer to have a more active weekend, focus on getting a good bit of activity over the weekend to make up for any sedentary days during the week. So if you really can’t take the time during the week, block out at least an hour and 15 minutes worth of time on your weekend to faithfully hit the gym or jogging trail.

Now that you know you have more flexibility with getting your exercise, I know you can utterly crush your good-health goals this year.

How to Have a More Active Thanksgiving With Your Family

Thanksgiving is a busy time for social gatherings and big meals around the table with friends and family. This typically means the holiday revolves around (delicious!) food and not much activity.

There are some fun ways to make your Thanksgiving a little more active, and here are a few favorite family-friendly activities that will keep you all off the sofa.

1. Get your game on
Thanksgiving television is a big thing for families, congregating around the TV to watch the football game or the Thanksgiving Day Parade. If you must watch that big game on TV, get a game going of your own in the yard first. Gather the family and shoot some hoops, toss the football, or throw the frisbee. Anything you choose will be fun and get the blood pumping – so it’s a win-win!

2. Take part in a turkey trot
Take a look on your community page for your city, and you’re bound to see a turkey trot. These are free running and walking events held during the Thanksgiving weekend. Gather the whole family for a day full of active fun. If you live in a more remote setting, you can host your own turkey trot. Why not involve your neighbors and your community by organizing one yourself?

3. Family walk time
Before dessert gets served, get everyone up to go for a walk. A lot of people put up Christmas lights during Thanksgiving weekend, and as the sun goes down, you might just be in for a beautiful treat as you walk around with your family. You could also have everyone find their favorite colorful, fallen leaf to take home and make a craft with. Let that be your new tradition. Then head back and enjoy your slice of pie!

4. Shop it off
Let’s not forget about Thanksgiving’s most popular activity, Black Friday. You  don’t even need to exercise your credit card but all that walking around is good for the family. Try parking farther away to get more walking in and just enjoy the sights and sounds. It’s about spending time together actively, and Black Friday makes for a fun way to do it while getting that holiday shopping done.

Once you get back from any of these activities, you’ll feel great about your active day with loved ones. What are some of your favorite Thanksgiving traditions?

Let’s kick off November with a little challenge.

This month, let’s focus on 2-3 healthy habits all month long.  It can be as simple as taking a 10-minute walk every day or as complex as 50 push-ups a day.

This way, once you get to the end of the month when the holidays begin, you will have been focusing on your health all month long.  You won’t feel as guilty eating that slice of pie, and you certainly won’t feel like one meal has derailed you from the health goals you’ve been working all month long on.

What are your 2-3 healthy habits going to be?  Challenge accepted?

5 Reasons Your Weight’s Not Budging Even When You’re Trying

Even when you think you’re doing everything “right” — you could still be doing something that’s sabotaging your goals. With the slew of “diets” out there that leave us entirely confused, it can be hard to discern what the correct steps to take are to actually reach your health goals. I totally get it, it’s a difficult road to be on.

Start by taking an honest look at your habits, and digging a little deeper with these 5 reasons your scale might not be budging.

1. You’re not sleeping enough
We’ve said it before, and we’ll repeat it: you need sleep! If you don’t get enough sleep, you’re more prone to feeling hungry when you’re not and more likely to choose fattier options instead of more healthy ones when it’s time to eat. Even worse, lack of sleep affects how much cortisol your body produces which can contribute to weight fluctuations.

2. You have zero chill
Your stress level directly correlates with weight gain. Just like not getting enough sleep, it produces more cortisol which will keep the scale from going down like you’re hoping for. You’ve got to learn to manage your stress by using relaxation techniques. Try meditating or take 5 at your desk and do some simple yoga poses. Developing a good habit for handling stress will take some time to make it stick, but you’ll find once you manage stress, the scale will be tipping in your favor.

3. You’re eating more than you should
Are you portioning out your food? A substantial portion of the population overeats and an alarming number don’t even realize the portions they’re eating are considered “overeating” sized portions. What’s more, even if you’re using something healthy like olive oil, it has 120 calories per tablespoon which really adds up if you just dump it into your skillet or pour heavy onto your salad. Measure things out, and you’ll be getting just the right balance.

4. You’re not challenging your body
But I’m exercising, you might protest. Indeed, getting moving and being active is a crucial part of losing weight. However, you’ve got to challenge your body. You can’t expect to keep blasting off fat if you’re doing the same workout every single day. Switch things up, and you’ll see results. Don’t be afraid of lifting weights either. Building up your muscles helps you burn off more, even when you’re at rest!

5. You overindulge on the weekend
Be mindful of your indulgences and don’t skip your workout on the weekend either, or at the very least, plan an activity that keeps you moving. There’s no reason you can’t have a good time but balance is the best way to prevent your weekend from wrecking your weight loss.

Be honest…are you guilty of these things? It’s not too late to make a change. Work on these areas now and you’ll be in much better shape even during the hectic holidays coming up in winter!

I just want you to know that your exercise doesn’t have to be perfect.  You don’t have to look like an ultra-fit volleyball player in your workout clothes, you don’t have to worry about pleasing anyone else but your own body when it comes to working out.  Exercise is to honor and respect YOU, and there is not a one-size-fits-all approach to it.

I know so many of you are waiting until you lose a little weight before you join the gym, or keep putting that new exercise routine you pinned on Pinterest off until xyz… I want to give you permission, right here and right now, to start where you are, with what you have.  Today.  You’re worth it.