If you continue to work at the pace you’re working right now… in the way you’re working right now… can you last? What does sustainability involve? Sustainability includes many factors Personal dimension When it comes to you as a person and as a professional, sustainability includes: having a sense of physical, emotional, and mental vitality and energy; having a sense of autonomy and self-determination; being resilient, flexible, and tenacious; balancing competing demands for your time and energy; having a clear purpose and clear sense of one’s own values; making time for personal/professional development (you’re doing that now!); and having routines, structures, and systems that make it all possible. Having a…

New studies show that slow walking speed at age 45 is associated with accelerated biological aging, neurocognitive function and cognitive decline. However, it is not only the risk of degenerative diseases such as dementia and Alzheimer’s disease that increases as a result of slow walking, but also the risk of cardiovascular disease in particular. Walking in any form, if carried out correctly and with the right intensity, has been shown to be particularly effective in preventing these diseases (regardless of BMI). The training recommendations for healthy adults include a) at least 5 aerobic training sessions of at least 30 minutes each with a moderate intensity (150 mins/W. spread over 3-4…

Eating a nutrient-dense, whole-foods diet is probably the single most important step you can take to improve your health. And now, during COVID-19, eating a healthy diet is more important than ever.  Our immune system requires nutrients like vitamins A, D, E, and C, and minerals like zinc, selenium, iron, and copper to function properly—and these nutrients are best obtained from food, not supplements.  The good news is that most of us are eating at home a lot more than we typically do—whether we want to or not! 7-Day Immune Support Meal Plan My Immune Support Program is a seven-day meal plan created to help you support your immune system…

Have you been feeling overwhelmed, worried and even a bit helpless those last days? Now that most of us have to stay at home and work from home, with the kids around all day, it’s very easy to let go of some good habits and indulge in more comforting foods than usual. One way this can easily happen is by frequent snacking in between meals, especially when those snacks are loaded with refined sugars, chocolate or unhealthy fats. I know how very tempting it can be to have a quick look in the fridge or pantry for just a tiny, tiny bite, but how about we make those bites the…

We all face uncertainty during this global pandemic. But uncertainty is always around us. At any time. Uncertainty is the spice of life. Now is not the time to worry about how all this will play out. This is beyond your control. Instead, now is the time to focus on what you can control, your actions, your mindset and your effort. This is an opportunity to maximize your well-being right now. Are you looking to truly transforming your own health in a sustainable way? Wouldn’t it be great if you could really thrive in all aspects of your life? Most nutrition and fitness coaching programs are just looking at short-term…

When you’re running from a bear, you don’t have to run fastest. All you have to do is run a little bit faster than than the slowest person. In other words, when you’re improving your health, nutrition and fitness habits and choices, you never have to be “perfect”. You just have to be a little bit better, consistently. Most people start from 100% (i.e. perfect) and work backwards. So everything is always less than 100%. Most diets promising quick results are based on you moving from your current level to 100% immediately. That’s why they fail in 95% of cases. Now consider your worst case scenario. What would it mean…

Have you or a loved one ever said anything like this? “I can’t handle being hungry. If I go more than 3 hours without food, my inner Hulk comes out. I warned you!” “If I just had more willpower and motivation, I’d stop eating so much junk food. Help me, Tony Robbins!” “I hardly eat anything, and I still can’t lose weight! This calories-in-calories-out thing is total B.S. I think my metabolism is broken.” If you or someone you care for says any of these things, you’re in good company. Most people have some pretty strong beliefs when it comes to their relationship with food. But are these beliefs actually…

ALLGEMEINE EMPFEHLUNGEN FÜR DEIN TRAINING Du ernährst Dich gesund und Dein Protein- und Kalorienbedarf sind bereits auf Deine persönlichen Ziele abgestimmt? Prima! Aber um den vollen Nutzen aus einer gut abgestimmten Ernährung zu ziehen, musst Du dich auch regelmäßig bewegen. Bevor Du dich für ein bestimmtes Trainingsregime entscheidest, beachte diese vier allgemeinen Tipps: Tipp1: Übertreibe es nicht. Aber unterfordere dich auch nicht. Du musst hart genug trainieren, um das Muskelwachstum zu stimulieren, aber nicht so hart, dass Du dich verletzt oder Deine Regeneration beeinträchtigst. Tipp2: Nimm unbedingt Widerstandstraining in Dein Übungsprogramm mit auf. Um Deine Muskelmasse zu erhalten, und noch mehr, um sie zu erhöhen, benötigst Du mindestens zwei Widerstandstrainings…

Feel vibrant all day with energy-boosting foods! You’ve probably experienced the 3:00pm energy crash, where you feel so desperate and hungry that you reach for the nearest cup of coffee and a pastry to get through the day. Maybe you have trouble throwing off the covers in the morning, or are too wired to sleep at night. And of course, those 4:00am wake-ups with your mind spinning. Imagine if you could wake up in the morning feeling energetic and ready to go, sustain that level of vitality all day long, and then sleep soundly through the night? Join me for a delicious culinary nutrition experience, where you’ll discover how to…