Running After Boston

boston-strong-runI’ve been putting off writing this blog post for quite some time now. I wasn’t sure how to approach it, if it was too far after the event that happened, etc. I’m not sure why I was putting it off, so here it goes.

Running is about more than just tying up your laces and exercising. Running can be freeing. Running allows you to prove to yourself that you can do more than you ever imagined. If someone would have told me 5 years ago that I would have ran 2 separate 5K’s last year, I probably would have laughed in their face. But I set a goal for myself and accomplished it, times 2!

The fact that the bombings happened at the end of the Boston Marathon is just disheartening. As more and more information comes out, we are slowly learning the motives behind the bomber’s plans. I couldn’t imagine how it was to cross the finish line and then have this happen. Or even the people that were running and hadn’t crossed the finish line yet. The bombings took away lives, and a lot of runner’s dreams. The runner’s traveled from all over the world to run this race, and the crossing of the finish line was taken away from them.

Once my foot heals, I cannot wait to get back into running. The bombing will not stop me from participating, from raising money for causes that I believe in, and they will not stop me from reaching my goals. I feel more focused and anxious to get back into running. It’ll be a slow start for me, but my focus is now running a half marathon and finishing with a decent time. I will do this and nobody can take that goal away from me or any other runner for that matter!

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Activities for Summer

summerWith summer quickly approaching, what fun activities do you have planned? Summer is a great time to get outside, enjoy nature, and do the things you weren’t able to do thanks to winter! Here are some fun summer activities that will make you think you are a kid again:

  • Take your family to a local water park. Pack your own food and plenty of water. By packing your own food, you know exactly what went into it.
  • Buy a slip & slide! Make sure to stretch before hand, but a slip and slide was one of my favorite things growing up. The nice thing is you don’t need a ton of space to use a slip and slide, and you don’t have to have a hill in the yard to make it fun.
  • Water balloon fight!
  • Camping – get in touch with nature. Pack up the car, tent, and sleeping bags and head up to the canyon or one of your favorite areas. Light a campfire and enjoy each other’s company. Make sure to take out whatever you packed in since you are visiting our furry friend’s homes this way.
  • Get out on the water – remember safety first, but even if you don’t own a boat or jet ski’s, these can typically be rented for a reasonable price. Enjoy the sun, friends, family, and water.
  • Farmer’s markets – With summer approaching, this is one of my favorite things. I love going to the farmer’s markets and buying fresh produce, homemade pasta, and more. You can get locally grown and made items for less than you’d pay at the grocery store and you are supporting your local economy and farmers. We are lucky enough to have quite a few farmer’s markets on different days of the week so we are always able to find one to visit.

What are you favorite summer activities and what is one activity that you don’t want to miss out on! 🙂

7 Foods You Should Be Eating for Weight Loss

salmon_wide-99a4215134a578926fa1dd5a3a106b9a2c6795ef-s6-c10Losing weight can be hard, but why not introduce foods that will actually help you lose weight? If we have to eat, we might as well be eating foods that will provide the most nutrients and be beneficial to our bodies. Here is a list of 7 foods and why you should be eating them to aid with your weight loss:

  1. Ground flax seeds – They help stabilize blood sugar levels
  2. Walnuts – Reduce insulin levels which in turn helps reduce fat storage
  3. Hot sauce – Reduces insulin levels
  4. Cinnamon – Helps lower cholesterol
  5. Salmon – Good source of calcium & vitamin D
  6. Fiber rich foods – Helps with digestion and also keeps you fuller, longer!
  7. Water with lemon – This is a great calorie-free flavor that can be added to water, and is better for you than soda or sugary fruit juices

Now that you know what foods you should be eating, what are you going to do to try to incorporate these into your diet more often? Try adding flax seeds to a smoothie or sprinkle on top of a salad. Walnuts are a quick and easy snack that you can grab on the go. Hot sauce is an easy item to add to any meal. Make sure to check the ingredients for added sugars or preservatives. Salmon is a great source of Omega-3’s. Go for a wild salmon, not a farm raised salmon. Foods rich in fiber can be anything from air-popped popcorn to apples. Making the most out of your snacks will help you get in added fiber. Water with lemon is a great way to start the morning. Try having a warm glass of water with added lemon, or add lemon slices to a pitcher of water on a hot, summer day! This way you’ll stay hydrated, but won’t be looking towards sports drinks, juice, or soda to quench that thirst. Weight loss is one of the main things that we focus on during the one-on-one coaching sessions and group coaching. Elite Health Coaching is here to help! Contact us here for more information and pricing!

What is a Health Coach?

coaching-puzzleWhat exactly is a health coach and why are we beneficial?

A health coach is someone who has been trained and certified in the health and wellness field. We work with clients in a comfortable and convenient setting (in person, by phone, by email, or via Skype) and focus on helping our clients reach their goals, live healthier lives, lose weight, overcome fears, etc. Typically programs are 6 months long, which is an efficient amount of time to start to implement new exercises, and really see a change in their overall well being & health. Health Coaches can also offer programs ranging in length from 3 months to 12 months, along with coaching one-on-one or group coaching, where you and a group of peers will meet with the Certified Health Coach, reaching your goals together. Here is a little more information on what I do and my approach:

I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we will look at how all parts of your life affect your health as a whole.

My approach is not to dwell on calories, carbs, fats, and proteins. It is not to create lists of restrictions or good and bad foods. Instead, I work with my clients to create a happy, healthy life in a way that is flexible, fun and rewarding.

Together we’ll work to reach your health goals in areas such as achieving optimal weight, reducing food cravings, increasing sleep, and maximizing energy. As we work together, you’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.

Here are some concepts that we will explore during our work together:

Bio-individuality™: The concept of bio-individuality is that each person has unique food and lifestyle needs. One person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run. Working on the principle of bio-individuality, I’ll support you to make positive changes that are based on your unique needs, lifestyle, preferences, and ancestral background. I use a personalized, holistic approach to ensure that you will have great success!

Primary Food™: It’s easy to overlook all of the things that contribute to our sense of nourishment and fulfillment. It’s not just the food we eat, but all of the other factors present in our daily lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual awareness are essential forms of nourishment. When these “primary foods” are balanced, what you eat becomes secondary. I will support you in achieving all of your goals, from eating the right foods for your body to living an inspired, fulfilling life.

Integrative Nutrition™ Plate: The Integrative Nutrition Plate emphasizes the importance of local and organic produce, whole grains, high-quality proteins, plant-based fats, and water. It shows you how a plate should appear at mealtime and emphasizes the importance of proportions and portion size. To complete the picture, the plate is surrounded with lifestyle factors that create optimal health: relationship, career, physical activity and spirituality. I’ll introduce you to some of the healthiest foods on the planet and teach you how to find what’s healthiest for your unique body!

You can learn more about my training at the Institute for Integrative Nutrition.

Are you ready to start feeling better than ever? Schedule an initial consultation with me today!

Kitchen Staples

Screen-shot-2012-04-23-at-11.40.29-AMHaving a fully stocked kitchen makes it much easier to prepare healthy meals at home. By cooking at home as much as I can, I can really focus on what we are putting on our table, the ingredients used, and the maximum amount of nutrients we can get out of each meal. When you have to run to the store every day for something new, it can be costly and inconvenient. Here is a list of my basic kitchen staples:

PANTRY:

  • white and brown rice
  • quinoa
  • couscous
  • pasta
  • coconut milk
  • diced tomatoes
  • sugar
  • Sugar in the Raw
  • agave nectar
  • flour
  • cornmeal
  • steel cut oats
  • all natural peanut butter
  • dried beans (garbanzo, pinto, and black)
  • bread crumbs
  • almond milk
  • wide variety of spices (as soon as I use one up, I write it on my list to make sure I don’t forget next time I’m at the store)
  • oil (canola, olive, and coconut)
  • honey
  • vinegar (apple cider & white)

FRIDGE:

  • almond milk
  • regular milk
  • eggs
  • carrots
  • celery
  • grapes
  • all natural cheese
  • lemon & lime juice
  • condiments such as mustard, organic ketchup, vegannaise, Worcestershire sauce
  • oranges
  • apples
  • strawberries
  • raspberries
  • frozen peas
  • yeast

I usually go grocery shopping once a week. I plan out my meals ahead of time, usually for 5-7 days depending on our weekly activities. If we have soccer, school performances, or something else, I make sure that I write that down on the calendar so it isn’t forgotten, and I know that we weren’t planning on cooking at home that night. As much as I’d really love to cook at home 100% of the time, it’s not feasible when we are running around with so many activities. But by making the most out of what I cook at home, I feel much better when we have no choice but to make a quick stop for lunch and dinner. Check out this article I wrote about meal planning and how I do it – http://elitehealthcoaching.com/2013/03/08/meal-planning/

Incentives for Corporate Wellness Programs

wellness-incentivesWhen it comes to corporate wellness, there are so many incentives that can be offered. Elite Health Coaching is here to help you, your company, and your employees figure out the best way to improve the overall health & well-being of your employees long-term, not just temporarily while they race to see who can lose the most weight. It’s about making long-term, sustainable changes that can be done for a lifetime!

Elite Health Coaching can sit down with you and your employees to help figure out what will be the most beneficial. We can help figure out what can be done with the budget provided. This can range from incentives for individual tasks, weight loss, or even a group detox for all of your employees that want to participate. Could you imagine if your office was working towards a common goal while adding a little big of a competitive edge to the routine?

Corporate wellness is beneficial to all, and is a great thing to consider if you own a company or want to boost your company’s productivity.

For more information in regards to the benefits of corporate wellness programs, you can visit the US Department of Health & Human Services Federal Occupational Health page at http://www.foh.hhs.gov/fedstrive/case.html. On this site, you’ll find some amazing facts about the benefits of wellness programs including:

  • An organization saves approximately $350 per employee per year by keeping healthy employees at low risk.
  • The number of working Americans who get “no exercise” is two times higher among those who have no access to workplace fitness programs.
  • An overweight employee annually costs their employer an additional $450 to $2500 in medical expenses and absences.

To schedule a meeting with Elite Health Coaching about how a Corporate Wellness Program can benefit everyone in the company, top to bottom, contact us at sadie@elitehealthcoaching.com.