• Wellness

    No Pain, No Gain- What You Need To Know About Muscle Soreness

    We’ve all been there. You have a really good workout and within the next 12 to 72 hours, you are plagued with sore muscles. You may experience stiffness, weakness and sensitivity to touch. You are more likely to experience soreness if you are new to working out, or are starting a new type of exercise. The good news is, sore muscles after exercising are a completely normal side effect of rebuilding muscle. It means that your muscles are responding to activity and getting stronger. This is progress and not an excuse to stop exercising. Soreness usually lasts around three to five days. Even though it is a common occurrence, there…

  • Coaching Corner

    Don’t Touch That Dial

    According to a report by Neilson, the average American spends 34 hours a week watching TV! Yes, you read that right! Shocking, isn’t it? That’s almost the same amount of time we spend working and is equal to 20% of your life spent watching TV. Some would argue that it is a great way to “check out” at the end of a crazy day, that it’s educational or that it’s great entertainment, but is it really benefitting your life? It’s time to take a look. Here are some reasons to give up (or at least reduce) your use of the “Telly”. When we watch TV, we are not as active…

  • Coaching Corner

    Rise And Shine

    How do you start your day? Do you have a morning routine or do you roll out of bed, quickly getting ready for your day and rush out the door? So many of us have very busy lives and every day we just move from moment to moment without taking time to connect with ourselves or what we want our lives to look or feel like. Do you ever feel like you are just reacting to what life throws at you? Why not start your day with intention and focus? Many famous and very successful, athletes, entrepreneurs and celebrities swear by their morning routines, why not give it a try?…

  • Coaching Corner

    Color Your Heart Out

    Everyone has fond memories of coloring as a child. You had so many colors to choose from….so many pictures to create. You could color for hours….just getting lost in the creativity. It’s no wonder that many adults have come back to coloring. If you haven’t joined the coloring craze, here are some reasons to start. Coloring takes you back to easier times. When you color, you are transported back to stress-free days of childhood. You feel happier, more relaxed and more optimistic about the future. Coloring helps to ignite your creativity. When you color, it helps to spread creativity to other areas of your life. You are better able to…

  • Coaching Corner

    Breaking Up is Hard to Do

    You, spend A LOT of time and emotional energy on your relationship with food. Many of us struggle with what to eat, when to eat and how much to eat. It can end up being all you think about during the day. It feels like you are constantly battling with this unhealthy relationship (otherwise known as emotional eating). Well, it is time for you to kick this problem to the curb – once and for all! Here are some ways that can help you change your relationship with food: Eat Mindfully. I know that this is one that you hear about a lot, but many don’t even really know what…

  • Coaching Corner

    To Weigh or Not to Weigh

    Does weighing yourself really help you? Or does the common obsession with the scale hinder you on your weight loss journey? This is something that comes up on a regular basis for me as one of the GOLO ® coaches. People talk to me about how much they weigh now and how much they want to weigh. Some people weigh themselves every day (with some weighing in several times a day) and some doing it once a week. The people who weigh themselves once a day or more claim that it helps them to stay on course. But, does it really? People can become obsessed with the number on the…

  • Coaching Corner

    Creating More Joy in Your Life

    At this time of year, we hear about the joy of the holiday season, we sing about joy, and we even send cards wishing people joy, but are we really feeling joy or happiness in our lives now or anytime of the year? If you answered no, you are not alone. Because of our protective survival instincts, our brains are strongly inclined to notice and retain negative experiences over positive ones. If we want to experience joy and happiness in our lives on a regular basis, then we have to deliberately set our intention on experiencing it. Here are some ways that you can get “joyously” started. JUST DECIDE TO…

  • Coaching Corner

    Why We Fall Off The Weight Loss Wagon

    It’s the same story every time. We get so excited to start a new diet or weight loss program. We are certain that this is going to be “the one” that changes everything. And then, even if it is going well, we find a way to fall off the wagon. Why does this happen? Are we sabotaging ourselves? Let’s take a look at some reasons why we fall off the wagon and some ways to overcome them! 1. WE SET UNREALISTIC EXPECTATIONS By setting goals that are out of our reach, we are setting ourselves up for failure. We want quick and immediate results, hoping to lose 20 pounds in…

  • Fitness

    Sleep On It

    You want to lose weight? Immediately you probably think “Okay, I am going to start exercising and change my eating habits.” You’re right, those things will certainly help your efforts. Fast forward 2-4 months and you haven’t lost as much as you think you should have. What could be going wrong? The answer, and solution is a lot more pleasant than you may think… (in my opinion). You could be sleep deprived. Who would have thought that a lack of sleep could hinder weight loss? Give some thought to this intriguing statistic from the Center for Disease Control and Prevention: “more than 35% of people are sleep deprived.” Do you…

  • Fitness

    Rebounding

    For some, finding the fun in exercise is more of a challenge than actually exercising. Or maybe you aren’t able to participate in typical exercises due to age or injury. If you relate to either you’re in luck because there is an exercise that is growing in popularity and is sure to bring out the playful child in you, safely. Rebounding (no, I don’t mean bouncing back from an ex) is just bouncing on a mini trampoline, simply as that. Many of us buy trampolines for our kids as toys; little did we know, we have a health machine in disguise. It even has the seal of approval from rocket…