As humans our lives are a delicate balance of commitments. While we cannot always escape a challenging job or a tough segment of life, we can recharge and take back our mental and spiritual health by taking moments to stop and relax. Here are 8 ways that you can press “pause” on the stresses of life and recharge in nature...Read More
There is a common misconception that you need to have a gym membership to get in shape. I want to debunk this idea. There are plenty of workouts you can do to get in shape (and scare your pets) at home. Check out these at-home strength & cardio workouts!Read More
Behavior change is woven into the human mind and body in complex ways- many different factors determine if a person will be able to maintain their changes long term: from environment, to temptation, to support, positive rewards, and the ability to plan ahead.Read More
Get your phone out and get ready to take some progress photos- you’ll want to see how much progress you have made a month from now! Tracking your progress in a variety of ways is extremely helpful because it allows you to see if your workouts, diet, and strategy are effective.Read More
The best way to build strength, of course, is to lift weights! We will walk through program design step by step right here, right now, with 7 simple, non-intimidating steps!Read More
When you use healthy foods to fuel your body you will feel energetic, be able to function in the activities you enjoy, and think clearly. On the flip side, an unhealthy diet can cause the body to feel sluggish, tired, store excess calories as fat, and contributes to health risks.Read More
Have you ever caught yourself emotionally eating? Emotional eating can be identified in several different ways:
- Eating when you’re stressed, bored, or lonely
- Eating even when you’re already full
- Feeling powerless to control yourself when eating
The process of becoming a body builder was empowering. Going to the gym and lifting weights made me feel like a lion: powerful, strong, and confident. It was incredible how my body would change every week, with every progress photo.Read More
My work pants were getting tight and uncomfortable to sit in. Part of me knew that I was gaining weight from my coping skill but I chose to counter that thought with others that were more comfortable: "The washing machine and dryer must have done a good job with the fabric! These pants got tighter from the dryer's heat"...Read More
There is a stigma in the supplement field, and rightfully so. In 2015 many different companies were under scrutiny for false advertising of their supplements. Other products were banned from shelves for containing lesser-known stimulants so powerful that they caused serious problems or even death.Read More
Traveling is often an very subtle way to stray from a diet, often without the intention to do so. It seems easy to say "my plan is just to stay on track", but unfortunately it's not that simple. Going on a trip without having a game plan has never ended with a pleasant surprise of weight loss.
Here are 5 tools to help you stay on track:Read More
Portland, Oregon! What makes Portland the best city to live in is all the possibilities for the outdoor adventure seeker.Why go to the gym when you could burn just as many calories (and have a lot more fun) doing an outdoor activity?
Last year I put my gym membership on hold for the summer months so that I could do more of what I really love: get outdoors and walk, run, hike, kayak, bike, climb, sprint, and swim. There is something about being outside of the crowded gym that is freeing, peaceful, and invigorating!
In this post I list outdoor activities that you can find in the Portland, Oregon area.Read More
Health Coaching is a way to gain support from a professional on your journey to pursue health. A Health Coach is someone who has studied human motivation, health, fitness, nutrition, and is an expert in guiding others through the process of pursuing their goals.
Who works with a Health Coach? Anyone can, although most clients are looking to manage their weight and want to find a emotionally healthy, long-lasting way to do so. Most clients have tried to reach their goals but feel the support of having a coach will help them to gain more tools for the journey.
What areas of your health could be improved? Do this quick exercise to find out.Read More
Goals are like plants. It is a continual process to keep goals alive. They have to be fed and watered....Read More