• 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[...]

In this episode we are exploring happiness. I’m sharing a treasured moment with my son in California. We all chase happiness in our unique ways. Let’s explore how our personal decisions directly tie to the power of autonomy for your happiness and health.

A California Moment 

I recently traveled to San Luis Obispo, California, to accompany my oldest son, Rayyan, as he embarked on his college journey at Cal Poly. Located on the stunning central coast, San Luis Obispo is a gem worth visiting. Don’t miss Morro Bay and Pismo Beach if you get a chance to go.

Watching Rayyan transition into this new chapter was heartwarming. His independence and analytical nature make me proud. San Luis Obispo greeted us with its quaint airport charm, and as we settled into our rental car, Rayyan’s excitement was infectious. “Mom, we’re here! I’m going to Cal Poly!” he exclaimed, bursting with joy—his happiness filled my heart.

When we empower our children to make their own choices, those decisions become theirs to cherish. I had taken a step back, allowing Rayan to navigate the college selection process, influencing neither the schools he applied to nor his final choice. It was all his doing, and seeing his contentment reinforced how autonomy breeds happiness.

The Power of Letting Go

I wasn’t always a hands-off parent. Like many, I grew up with decisions made for me. Through self-awareness and a desire to forge a different path, I’ve shifted my parenting approach. I strive to empower my children with independence, letting them weigh possibilities and grow from their decisions. My role is to guide and support, not control.

This experience of granting autonomy and witnessing the positive effects on Rayyan, led me to contemplate the broader implications for health. Whether it’s parenting or personal growth, the ability to make autonomous decisions is vital.

Autonomy: A Foundation for Better Health Outcomes

In my professional journey, I’ve noticed that a lack of autonomy often affects my clients’ health. Decision-making and the sense of control, known as the “locus of control,” impact one’s ability to take ownership and influence health outcomes.

For my clients, embracing autonomy often leads to more accountable, healthier lives. For example, by owning their decisions about healthy living, they assess what works, make necessary adjustments, and thrive.

Championing Yourself

Autonomy bridges the gap between owning one’s health and navigating life’s challenges. It’s about becoming your own champion, not just for yourself, but in raising children who value their agency from a young age. Starting this journey of self-discovery and decision-making early paves the way for resilience later in life, be it in choosing healthy foods or making career strides. Remember, your biggest advocate is you!

Thank you for being part of this conversation on the power of autonomy for your happiness and health. Stay tuned for more insights each week. Until then, take care and champion your journey to happiness and health confidently.