ARTICLES

Weight Loss

Finally Lose Fat: Why You Should Do Burst Training

When we look at studies on fat burning, high intensity interval training (HIIT), or burst training as I like to call it, is the preferred method of exercise. High intensity burst training is the kind of exercise humans are meant to pursue, and incorporate into our fat loss lifestyle. We were designed to chase down prey, to run and stop and then run again. What is it? High intensity interval training is about getting the heart rate high enough so it’s tough to breathe. You perform a an exercise at your maximum capacity for 30-60 seconds, rest, then repeat. The great thing about it is that 1) it doesn’t take much time—even 15 minutes of burst training has huge benefits—and 2) you can do it anytime, anywhere. You can walk outside your house and sprint down the street for 30 seconds as hard as you can, then rest for a minute and repeat! Simple. Why it Works Burst training gives you the benefits of both aerobic AND anaerobic exercise. When you do high intensity bursting, anti-aging growth hormones and anabolic hormones increase. Anabolic hormones and growth hormones, “fountain of youth” hormones, are needed to lose weight, remain lean, heal the

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General

How to use intermittent fasting to age gracefully

Another incredible anti-aging lifestyle tool I use with my clients is intermittent fasting. You’ve probably heard about it—it’s gotten popular recently in the health and fitness realm. And for a good reason! Here is the idea behind intermittent fasting. We know that eating revs up your metabolism, DNA, cells and ages you prematurely. But when you intermittent fast, this kind of calorie restriction counts. Why does this make a difference? Over time, intermittent fasting makes you a very efficient fat burner, and sugar and carb cravings slowly disappear. You don’t have to push food away, because your body simply doesn’t desire excess food. Studies also show that fasting raises human growth hormone, the so-called “fountain of youth,” and the key hormone for anti-aging and looking young and vital. When you fast all night long, and continue fasting until late morning or the afternoon, your body is burning fat and cleaning up cellular debris in the body. Periodically, I have clients fast for four to seven consecutive days on probiotic whey water or bone stock only so they can see the anti-aging results of fasting! Let us coach you on your road to optimal health! For more information or to learn

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General

How to Vary Your Diet to Age Gracefully

Tip #2 for an anti-aging lifestyle is to practice diet variation. Diet variation is just what it sounds like: regularly varying your diet! Mixing your foods up keeps the body guessing, which is what we want. More specifically, we’re going to talk about eating healthy fats so your body becomes a fat burner instead of a sugar burner. Why do we want to be fat burners? Well, burning fat produces less toxic byproducts than burning sugar and, therefore, decelerates aging! Here’s an illustration I love to give… When a gas stove is lit, the flame has no smoke. That’s like ketosis, which is when your body is burning ketones for energy. This kind of “energy fuel” burns clean. On the other hand, light a log in the fireplace, and you see smoke and need a chimney. That’s what happens when you burn glucose for energy. It causes dirty byproducts, just like the logs burning in your fireplace. HOW DO I VARY MY DIET? I’ve learned a KEY to diet variation from working with many challenged clients. Here’s what we do: After being on the ketogenic (high protein and fat) diet for a few weeks, we change their diets from a

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General

How to Control Your Glucose to Age Gracefully

People often ask me… “What are the things you do to stay fit and looking young?” I do a lot of things to support my health on a daily basis! But I’ve narrowed it down to my top 4 strategies that I personally implement to reach my health goals. Without further ado, here is the first of my best anti-aging secrets… Tip #1: Controlling Your Glucose I can’t emphasize this enough. The number one key to an anti-aging lifestyle and preventing disease is controlling blood glucose. Most Americans, even people we consider healthy, have glucose spikes. This means blood sugar levels go up and down throughout the day. Now this is not just on the Standard American Diet; even people who are eating so-called “healthy” diets are getting glucose and insulin spikes. This ages you at the cellular level. This is not just a “candy bar” or “cake” thing. Even so called healthy grains can cause a glucose spike. In the morning, most people have a nice bowl of oatmeal with fruit or whole grain cereal or toast with jam. Even if the food is organic, we know this: eating one bowl of oatmeal or 2 pieces of whole grain

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General

5 Simple Tips to Help You Age Gracefully

I remember when my “baby” turned 15½ and he passed his driver’s exam. It totally threw me for a loop. How on earth did that happen? Wasn’t it just yesterday that I was carpooling with him to preschool at Esalen? This whole time/space continuum boggles my mind sometimes. It make me think, gee, if he’s growing up so quickly, then that means I am too! Time for a reality check! With time passing so quickly, I know many of us are concerned about keeping healthy and strong while aging gracefully… I know I am. So I thought I would share a few of my favorite natural anti-aging secrets that I’ve learned over the years! 1. Exercise. Be sure to get enough exercise and oxygenate your system everyday, even if it’s just taking a brisk walk around the block. Get that blood flowing and flush those toxins out with lots of fresh, filtered water too. I love adding fresh meyer lemon to my water to help alkalize and detox my body. 2. Sesame and coconut oils These are fantastic for massaging into your skin, and also for Oil Pulling. To use on your skin, try rubbing sesame oil on your skin

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Emotional Health

You Can’t Experience True Health Without this One Missing Piece

We talked about life’s balance and how health is much more than just nutrition and exercise.  For true health and a balanced life we need to take care of our other needs. One is our connection to others.  Whether you consider forgiveness spiritual, relationship or self-esteem it is an important part of emotional health and thereby physical as well. The following is borrowed from a man who has been sending out love to everyone for a long time.  His blog is called “The Daily Love” and his name is Masten Kipp. “The joy that comes from realizing that suffering in our lives comes from the meaning we have given it is unlimited.” I am not saying that painful things in your past didn’t happen, but what I am saying is that they no longer have to be as painful. It’s not as easy as changing your mind once or twice. It takes work, and reps, like in the gym. Though if you try and try enough over time, new life and new meaning can emerge. One of the best ways I know how to do this is to take ourselves out of our own story and step into the thoughts,

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Emotional Health

Water, Water Everywhere

Water, Water Everywhere Let’s talk water…. Our body is 75% Water! Our brain is 85% Water! Fascinating, right?!? There are a lot of differing opinions on water.  Everyone is different and has different needs. It is recommended to get 8-10 glasses of water a day.  Sometimes more and seldom less.  If you are on a raw food diet, you will need less water than someone who does not eat hydrating foods.  If you work out in the sun all day long, you will certainly need more water than someone who works in an office.  Common sense should reign. If you are thirsty, it probably means you have waited too long and you are dehydrated.  So, drink before you are thirsty. Your urine is a great indicator of whether you are needing more water, clear is good, cloudy means you need more water.  Knowing how much water you need is pretty easy.  It is selecting the type of water to drink that gets a little tricky. Soda, coffee, tea, Kool-Aid are NOT water.  By adding something to the water we are taking away the hydrating quality, so don’t count that can of soda pop as one of your eight glasses of

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Emotional Health

Top 7 Warning Signs You Are Way Too Stressed Out

April is Stress Awareness Month so I’d like to share the Top 7 Warning Signs that your stress levels may be getting out of control. Sudden bursts of Anger. We all know the feeling. It just sneaks up on us and we blow our top over a tiny little thing. Feeling Overwhelmed. Frazzled? Can’t get your act together? Too much to do and not enough time in your day? You might be experiencing overwhelm. Constant Worry. Do you worry about everything? The kids? Work? Your health? The state of the world? Your future? The polar ice caps? We have to be careful not to create what we are worrying about. Depression. Signs of depression can include exhaustion, difficulty sleeping or sleeping too much, anxiety, feeling numb or disconnected, eating too much or too little and feeling sad. It can be challenging to crawl out of that black hole but it can be done with the right support. Mood Swings. Happy one minute, depressed the next? Nervous and anxious? It feels like you are on a rollercoaster and you can’t get off. Letting Yourself Go. Do you find yourself not showering, putting on weight, not exercising, eating too much? Let’s not

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Emotional Health

Let the Sun Shine

“Because vitamin D is so cheap and so clearly reduces all-cause mortality, I can say this with great certainty: Vitamin D represents the single most cost-effective medical intervention in the United States.” ~ Dr. Greg Plotnikoff, Medical Director, Penny George Institute for Health and Healing, Abbott Northwestern Hospital in Minneapolis Vitamin D2 is made by plants.  Vitamin D3 is made when the skin is exposed to the sun.  Foods can be altered to have vitamin D2 or D3 in them.  As always the natural source is the best.  If that is not possible, like you live in a cloudy area, you can also get them in supplements. Vitamin D’s job is to maintain normal blood levels of phosphorous and calcium.  It helps calcium to be absorbed which forms and keeps your bones strong. There has been recent research that shows that vitamin D can help protect against high blood pressure, cardiovascular disease, skin, kidney and blood diseases, diabetes and endocrine disorders, mental disorders, cancer and some autoimmune diseases.  They are finding that there is a huge population who are vitamin D3 deficient and need to take supplements since they don’t get enough sun exposure. In the summer, try to make

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