05/15/2023
So grateful to get my teenagers to go on an early am hike with me for Mother's Day!
Boise Strong Mom
Comments
My newest challenge: learning to fuel 3 athletes (including myself) on a whole food, plant- based diet. I'm suprised to find that I've never felt better & it's an adventure to experiment with new foods.
I think of it as being the polar opposite of keto...which I believe is terrible for our bodies (long term) and our planet!
I think of it as being the polar opposite of keto...which I believe is terrible for our bodies (long term) and our planet!
A valuable checkup to see how you're doing with your nutrition š
Taking care of our health is a little more challenging than it used to be...agreed?
What has helped you stay committed to caring for yourself in this "new normal"?
What has helped you stay committed to caring for yourself in this "new normal"?
Our circumstances can change so drastically in just a few days or weeks! Whether it's the loss of a job, a change in health, the loss of normal socialization, or the loss of a creature comfort.
Part of what makes these times unnerving is that we are reminded that we do not have control over many aspects of our existence. It isn't particularly helpful to focus on what we cannot control. So what can we control in the midst of this chaotic time?
CARING FOR OURSELVES.
Eating nutritious foods, drinking plenty of water, getting frequent physical activity, practicing good sleep hygiene, focusing on gratitude, connecting with loved ones, laughing, extending grace & kindness to ourselves and others (just to name a few).
I hope you are practicing these habits!
Part of what makes these times unnerving is that we are reminded that we do not have control over many aspects of our existence. It isn't particularly helpful to focus on what we cannot control. So what can we control in the midst of this chaotic time?
CARING FOR OURSELVES.
Eating nutritious foods, drinking plenty of water, getting frequent physical activity, practicing good sleep hygiene, focusing on gratitude, connecting with loved ones, laughing, extending grace & kindness to ourselves and others (just to name a few).
I hope you are practicing these habits!
In a time of great uncertainty it's easy to feel a bit helpless...but one thing we can do is focus on caring for ourselves. Eating right and exercising are more important than ever!
Need an exercise circuit that you can do at home with little or no equipment? Please feel free to contact me!
Here is a list of fabulous foods to keep your immune system in full swing:
Strawberries, citrus fruits, kiwi, sunflower seeds, Brazil nuts, almonds, wheat germ, broccoli, kale, spinach, yogurt, eggs, salmon, tuna, poultry, oats, nutritional yeast, carrots, sweet potatoes, bell peppers, garlic, ginger, garbanzo beans, kidney beans, & green tea.
If you'd like more suggestions I can get you a more extensive food list.
Be well!
Need an exercise circuit that you can do at home with little or no equipment? Please feel free to contact me!
Here is a list of fabulous foods to keep your immune system in full swing:
Strawberries, citrus fruits, kiwi, sunflower seeds, Brazil nuts, almonds, wheat germ, broccoli, kale, spinach, yogurt, eggs, salmon, tuna, poultry, oats, nutritional yeast, carrots, sweet potatoes, bell peppers, garlic, ginger, garbanzo beans, kidney beans, & green tea.
If you'd like more suggestions I can get you a more extensive food list.
Be well!
Lately I've had some clients express frustration with the scale not moving as quickly as they'd hoped. This is often the reality of the journey: it's always a marathon not a sprint, right?! On the upside, some of these same clients are seeing changes in their health. (Increased energy, better numbers in terms of blood pressure, lipid profiles & sugar levels.) This is the real stuff people! HEALTH not simply the # on a scale!
The research is clear ... supplements are a waste of money! Invest in quality food and exercise!
Professional health coaching. Navigating fitness, nutrition, and lifestyle for a healthier YOU!
Operating as usual
05/15/2023
My newest challenge: learning to fuel 3 athletes (including myself) on a whole food, plant- based diet. I'm suprised to find that I've never felt better & it's an adventure to experiment with new foods.
I think of it as being the polar opposite of keto...which I believe is terrible for our bodies (long term) and our planet!
09/28/2020
A valuable checkup to see how you're doing with your nutrition š
MyFitnessPal | Advice on weight loss, nutrition, recipes & fitness MyFitnessPal Blog
09/13/2020
Boosting the Brain Health of Older Adults - IDEA Health & Fitness Association Exercise is good for the aging brain. Indeed, the right kind of exercise can protect against neurodegeneration, the natural decline of brain
Taking care of our health is a little more challenging than it used to be...agreed?
What has helped you stay committed to caring for yourself in this "new normal"?
Our circumstances can change so drastically in just a few days or weeks! Whether it's the loss of a job, a change in health, the loss of normal socialization, or the loss of a creature comfort.
Part of what makes these times unnerving is that we are reminded that we do not have control over many aspects of our existence. It isn't particularly helpful to focus on what we cannot control. So what can we control in the midst of this chaotic time?
CARING FOR OURSELVES.
Eating nutritious foods, drinking plenty of water, getting frequent physical activity, practicing good sleep hygiene, focusing on gratitude, connecting with loved ones, laughing, extending grace & kindness to ourselves and others (just to name a few).
I hope you are practicing these habits!
In a time of great uncertainty it's easy to feel a bit helpless...but one thing we can do is focus on caring for ourselves. Eating right and exercising are more important than ever!
Need an exercise circuit that you can do at home with little or no equipment? Please feel free to contact me!
Here is a list of fabulous foods to keep your immune system in full swing:
Strawberries, citrus fruits, kiwi, sunflower seeds, Brazil nuts, almonds, wheat germ, broccoli, kale, spinach, yogurt, eggs, salmon, tuna, poultry, oats, nutritional yeast, carrots, sweet potatoes, bell peppers, garlic, ginger, garbanzo beans, kidney beans, & green tea.
If you'd like more suggestions I can get you a more extensive food list.
Be well!
Lately I've had some clients express frustration with the scale not moving as quickly as they'd hoped. This is often the reality of the journey: it's always a marathon not a sprint, right?! On the upside, some of these same clients are seeing changes in their health. (Increased energy, better numbers in terms of blood pressure, lipid profiles & sugar levels.) This is the real stuff people! HEALTH not simply the # on a scale!
01/23/2020
The research is clear ... supplements are a waste of money! Invest in quality food and exercise!
January 2020 Question of the Month: Are Nutrition Supplements a Flop? - IdeaFit Supplements are a multibillion-dollar industry in America, but recent studies continue to call into question their usefulness. In a large analysis of 277 randomized trials, researchers from West Virginia University, Johns Hopkins and elsewhere found no proof that vitamin, mineral and other nutrition...
This time of year when things can get so busy, I have to remind myself to keep investing in my own wellness. Every Single Day.
When I feel discouraged (yes, it happens to me too!) I remind myself that all the baby steps and all the little decisions add up in time.
10/02/2019
Weight Trainingās Surprising Effects on Depression Could a cure for depression be found in the weight room? Data from a study published in JAMA Psychiatry (2018; 75 [6], 566ā76) points to that conclusion. The meta-analysis of 33 clinical trials, featuring 1,877 participants, found a link between resistance training (RET) and a reduction in depress...
10/02/2019
Plant Foods Are Good for Our Gut Bugs Our bodies host a huge population of microorganisms, dubbed the human microbiome. In recent years, the makeup of critters in our guts has been linked to a plethora of conditions, including depression, heart disease and obesity. And now bug-friendly scientists at the University of California, San Die...
How are your food hygiene habits?
Do you:
Eat without distraction? (such as TV or phone)
Plate your food rather than eating it out of the container?
Chew slowly and thoroughly?
Focus on truly tasting and enjoying your food?
Pay attention to your physiological signs of fullness?
These simple hygiene habits can make all the difference between a healthy or not so healthy body weight!
07/11/2019
7 Keys to Weight Loss Adherence Use a three-pronged approach to help frail participants move better, get stronger and improve their balance. Despite the vast amount of money Americans spend trying to lose weight each year, permanent
06/19/2019
06/09/2019
What Do the Worldās Healthiest People Have in Common? Why beans, bread, and a glass of wine may hold the key to a long, healthy life.
06/03/2019
Simple rules for eating right!
Is this what your nutrition looks like?
05/22/2019
Keto lovers think twice!
Bug Off, High-Fat Diets High-fat diets have their fans on social media, but the pro-keto crowd is probably not cheering a recent finding that suggests a higher-fat, lower-carb diet can be bad news for your microbiome.
A study in the Journal of Applied Physiology reported that lifelong exercisers in their 70s had the muscular health of a 25 year old and the heart health of a 40 year old! š
Keep moving people! š
05/12/2019
What a beautiful hike ... I highly recommend this one!
5 habits to lose weight without changing what you eat:
1. Eat without distraction
2. Eat / chew slowly
3. Plate your food rather than eating out of a container/ serving bowl/ package
4. Get enough sleep
5. Up your water intake
04/19/2019
My inspiration and motivation to be a strong mom!
04/19/2019
Up and running again! šŖ
I'm adding Health Coaching to my repertoire of services: the goal being to help clients incorporate a broader scope of Health and Wellness.
04/19/2019
09/21/2017
Powerful stuff
The Science of Gratitude: How Being Grateful Affects Our Brain - Spirit Science Central Expressing gratitude is much more than just a kind act, it actually shifts the structure of our brain and rewires it to access positivity more easily.
09/21/2017
Hereās Why Calorie Restriction Makes Us Live Longer This is the 1st study to show evidence of a relationship between methylation drift and lifespan.
09/15/2017
Nice! Should I have my kids read it to convince them that I'm not just mean?š¤
Science Says the Most Successful Kids Have Parents Who Do These 9 Things Chances are, there's something on this list you're missing.
Please visit my new website/ page under Bod Squad Fitness!
www.bodsquadfitness.com
Thank you!
After 5 years as BoiseStrongMom, I'm making a change! I'm partnering with my fellow trainer & Y co-worker Pamela Bryson DeMetro to form the Bod Squad!
I'm excited about this new chapter and I know Pamela and I will be a stronger 'squad' together than we could be as individuals.
Please check us out/ like us on Facebook: Bod Squad Fitness š
Our new website: bodsquadfitness.com
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Mission Statement
To empower clients to be healthier (inside & out) by providing support with regard to nutrition, fitness, & lifestyle so that they can be optimally well.
I have the experience, education and training to help you make sustainable changes that benefit your health.
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Address
4065 N Chatterton Avenue
Boise, ID
83713
Opening Hours
| Monday | 8am - 8pm |
| Tuesday | 8am - 8pm |
| Wednesday | 8am - 8pm |
| Thursday | 8am - 8pm |
| Friday | 8am - 5pm |
| Saturday | 9am - 5pm |
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