• Ever wonder how does exercise impact metabolic health? 🌟🌟🌟 Many of you are familiar with the calorie burning effects of exercise and its role in making you look thinner. But its most significant impact isn’t a just a smaller waistline. Its greatest benefits is the positive impact it has on your metabolic health.    
• One of the questions that keeps coming up in my parctice is: "Why is it so hard to lose weight?" This question opens the door to a conversation relevant to many, as more than half of American adults want to lose weight.
• Have you ever felt so exhausted after a long day at work that exercising seems like an impossible task? We are going to address these symptoms in this episode and explore, why your fatigue can be a sign of iron deficiency anemia? You’re not alone. Many of my clients face the same challenge, especially if[...]
• Practicing autonomy helps you to accept responsibility for the results, whether positive or negative. Accountability enables them to learn from what works and what doesn’t work and make changes in their lives accordingly. And sets you up for success. 
• 🎙️🔥 Learn about the essential role that your diet plays in the process of building muscle and shedding fat, recognizing that achieving muscle growth and fat loss is just as dependent on nutrition as it is on resistance training. Whether you want to: enhance sports performance, lose weight, change your body composition and achieve longevity.[...]
• In this episode we explore the profound impact of posture on overall health and well-being. You can learn about both static and dynamic posture, how poor posture might affect various physiological systems including muscles, circulation, lung function, digestion, and stress response. Additionally, posture’s influence on circulation, lung capacity, and even metabolic health through impaired digestion[...]
• In this episode we explore what constitutes good posture, the impact of gravitational stress on our bodies, and debunk the myth of a 'perfect posture.' There are practical tips for improving posture, such as taking regular breaks, adjusting monitor height, and proper sitting techniques. Tune in to learn how small changes can lead to a[...]
• A metabolic health assessment considers a series of biomarkers that can help you track your current metabolic health. As well as how likely you are to develop serious chronic conditions later in life. Learn more in this episode.
• On the surface skipping meals sounds like a strategy for weight loss and caloric restriction but it can wreak havoc on your metabolic health. Food helps power every system in your body, so it’s important to provide your body with nourishment it needs . Eating at regular intervals is important.
• 🌿🌿🌿In this episode we'll explore why restrictive eating is not good for us and you will learn tips I apply myself and give to my clients when it comes to eating healthy without feeling deprived.
• Uncover the hidden key to longevity in our latest 9 to 5 Wellness episode on VO2 max! You will learn its impact on your health and longevity.
• In this episode, we delve deep into the silent and dangerous enemy lurking within - visceral fat. Unveiling the insidious health risks associated with excess visceral fat, we shine a spotlight on the pivotal role it plays in various chronic conditions.
• Burnout and constant stress are very common in today’s corporate settings. Modern workplaces are often synonymous with bustling activity, long hours, and high-pressure demands, leading to escalating stress levels among employees. I’m always exploring innovative ways to promote employee wellness. Among these solutions, is the energy healing practice for combating stress. In this episode, we'll[...]
• The structure of our lives – working, driving, sitting to eat, and sitting to relax – can trap us into a sedentary lifestyle. For the typical person, more than half of their day is spent sitting. A normal office worker sits a shocking 15 hours every single day.  This trend has snowballed into the development[...]
• Many people go to work each day feeling tired and unmotivated. In this episode we’ll go over how to identify what’s contributing to your low energy and stress at work—and how to end burnout and be productive with Dr. Sandra Lewis. You will learn: 1.    Why do we push ourselves so hard? 2.   [...]
• Fortunately, there is huge increase in exercise to prioritize their health and as a hobby among millennials and Gen Zers. Former collegiate athletes who are now working in a corporate setting and they try to maintain their fitness levels and they become recreational athletes. Recreational sports participation provides many potential benefits to individuals including improved[...]
• People with diabetes have to live with constant limitations every day, including at work. Diabeteic patients face unique challenges at the worksite but these can be easily overcome with education and small adjustments to the wrokplace. In this episode we discuss how employers can maximize the health and productivity of their workers with diabetes by[...]
• In today's busy world, prenatal wellbeing is crucial for mothers who often carry a lot on their shoulders and may experience stress, which is not always good for growing families. 🌍 During my book writing journey, I interviewed Dr. Leslie Hulsko, an anthropologist, who highlighted the transfer of emotional health from grandmothers to their grandchildren,[...]
• Transformative travel is a type of adventure that helps you step out of your usual routine and see the world from a fresh perspective. It expands your horizons, leading to personal growth. Join us 🎧 as we explore the world 🌎 of transformative travel with coach @Sonia Cruz Oro: ✈️ Enriching experience for wellness 💡Catalyst[...]
• In our fast-paced, technology-driven culture, many of us struggle to get enough sleep. 😴 Whether it's spending long hours at work, being glued to our electronic devices that disrupt our natural sleep patterns, or dealing with excessive work stress, these factors prevent us from getting the recommended 7-8 hours of sleep that we need each[...]

So, we are going to talk about, “how to finish the year strong.” Can you believe it’s already October 1st, 2024? This morning, I was reminded that we have only 91 days left in the year. I feel like distnace running has a lot of parallels to life and one of the life lessons that it shares is finishing strong . Just like in races, the end is when we hustle the hardest.  Let’s use these final months to give it our all, shall we?

The holiday season is creeping up fast, and while it’s a time when many of us relax and unwind, it’s also when we might start to cruise towards the year’s end. But why not use this time for a final push towards your goals instead? The question is, are you where you wanted to be when 2024 started? If not, no worries! There’s still time to make a change.

Reflect and Reset

First things first—let’s reflect on the year so far. Grab a notebook or a piece of paper, and jot down your successes. What have you achieved this year? Then, write down the actions you’ll take to replicate these successes. Don’t shy away from listing your mistakes, too. What have they taught you?

Reflecting isn’t always easy, especially when festive spirit is in the air, but it’s crucial for growth. Afterwards, shift your mindset. Are there any negative thoughts or limiting beliefs that have been holding you back? The “yeah, but” exercise can be super helpful here. Write down your goals on one side and on the other, the excuses your mind makes. This way, you can confront and challenge those sneaky lies!

Build Healthy Habits

Habits! It’s quite a buzzword. But that’s where real change happens! Gretchen Rubin talks about seven common habit categories, and focusing on just one can significantly improve your life. Could your health use some attention? Maybe it’s time to start that exercise routine you kept postponing.

Start small—getting 10,000 steps a day or taking movement breaks at work can be transformative. Consistency over intensity is the key when it comes to exercise. And let’s talk nutrition! Incorporate more whole foods into your diet, like high-quality proteins, fruits, and veggies. Trust me, your future self will thank you.

Visualize Success

Close your eyes for a moment and imagine it’s December 31st. What will you wish you had accomplished? Whether it’s finishing a project, pitching an idea, or finding the courage to ask for that raise, everyone has something they procrastinate on. Make a note of these goals and start working towards them now.

With just a little planning and intention, you can set yourself up for incredible success next year. Don’t let the end of the year drift by filled with unhealthy choices and abandoned goals. Instead, keep the momentum going.

Looking Ahead

As we wrap up, just remember—you’ve done a phenomenal job with your health and goals so far. Don’t let up now! The last three months of the year are yours for the taking. Finish strong, and you’ll look back on 2024 as a year to remember.

If you liked today’s chat, be sure to share it with friends and family, and hit that subscribe button for more weekly inspiration!

Let’s make these last months count!