I am often get asked how I stay in shape. It's true, I've never been overweight, but keeping a healthy weight requires mindful choices. Today, I want to share the 3 key pillars of my fitness routine that I also incorporate into my teaching.

Taking a Step Back: The Power of "Why"

Before diving in, it's important to acknowledge the mental aspect of fitness. Your "why" is your motivation, the reason you push yourself. Maybe it's keeping up with energetic kids, like mine! Whatever your reason, a strong "why" fuels your persistence and keeps you going.

Nutrition: You Are What You Eat

We've all heard it before – nutrition is 80% of the battle, especially for weight loss (we'll delve into common weight loss mistakes next month, stay tuned!). Eating healthy doesn't have to be complicated, but it does require making conscious choices.

The Three Pillars of My Fitness Routine (and Fitness for Life Flow)

My fitness approach is built on three main elements, which interestingly mirror the F...

Happy Earth Day! Today, let's celebrate the incredible planet that sustains us. It's the source of our air, water, and everything we need to thrive.

Thinking of Wellness in a New Light

Today's message takes a slightly different spin on wellness. Our well-being is deeply connected to the health of our planet. After all, our planet is our home, and a healthy home is essential for a healthy us!

Fun Tips for a Clean and Happy Home Environment

Here are some fun tips to keep your home environment clean and positive, inspired by a conversation with my friend and local realtor, Rockie Marvel.

Air:

• Breathe Easy: Swap harsh cleaners for non-toxic options to avoid harmful fumes. 
• Natural Air Purifiers: Consider houseplants like snake plants or peace lilies to improve air quality and add beauty. Benefits: fresh air, reduced allergies, and increased energy. 
• Embrace Sunlight: Open curtains and blinds during the day for natural light, which can boost mood and energy levels. 

Food:

• Pu
...

In Friends in Health group, I recently asked about the biggest struggles with fitness. The overwhelming response? "Consistency and scheduling it in."

We all know exercise makes us feel better, healthier, and happier. So why isn't it a non-negotiable part of our lives?

Here's the thing: we might be focusing on the wrong thing.

We immediately think of "formal fitness": scheduling gym time, driving there, working out – the classic image.

But what if I told you that if you haven't found consistency with formal fitness yet, it's because you've got it flipped?

Baby Steps: Awareness and Movement

Instead, begin with awareness and intentional movement. Simply by moving more throughout your day, you're on the right track.

Here are some ideas:

• Park farther away and walk.
• Take the longer route to the bathroom.
• Use a standing desk (if possible).
• Do "microwave circles" while waiting for your food.
• Click here for more ideas about how to get your daily step goal.

Mast...

 I want to introduce you to my dear friend and colleague, Bob. We'll see how he's using functional fitness and bodybuilding within my program to achieve his fitness goals as a 73-year-old in extra-ordinary health conditions. 

"I'm a 73-year-old man who values functioning at my highest potential. A pillar of my mental and physical fitness regimen is working out with Nadya, which I have done for the past five years.

What I appreciate the most about her training is her philosophy of whole-body, functional fitness which exercises all muscle systems in all planes of motion. The balance of cardio and strength training, with body weight and dumbbells, makes each new exercise session interesting and challenging. All the variety leads to optimal muscle confusion, and occasional enjoyable cognitive confusion as my brain processes the movements I'm asking it to do.

This has been the best physical training I have experienced in my life. I'd highly recommend it to everyone, but particularly...

I want to share my fitness story: a story about overcoming self-doubt, embracing movement, and proving that it's truly never too late to start your fitness journey, or any journey for that matter.

 

Prefer to listen?

 

Believe it or not, I wasn't always the fitness enthusiast I am today. In fact, gym class was my least favorite subject in school. Running felt like torture, and let's not even mention sit-ups! I remember dragging my feet to class and feeling discouraged.

Fast forward to my 40s, and things hadn't changed much. Then, a friend invited me on a Wednesday morning run. I was hesitant – 5 kilometers seemed like an impossible feat! After each run, my hips were hurting – the kind of pain no one wants to feel.

One day at the gym, I saw a sign for "leg day" classes. Perfect, I thought! This was the turning point. For the first time, I learned proper form – how to run correctly, how to avoid injuries, and how to truly engage my muscles and use gravity to my advantage for move...

 We recently explored the emotional connection behind comfort food cravings. While these foods bring back happy memories, sometimes they can lead to overeating.

So, how can you break the cycle and eat less without feeling deprived? The answer might surprise you: breathing.

The Power of a Breath

Taking a mindful breath before you eat might seem insignificant, but it can have a profound impact on your relationship with food. Our nervous system has two key branches:

• Sympathetic (fight-or-flight): This is activated during stress, hindering digestion and overall well-being.
• Parasympathetic (rest-and-digest): This promotes relaxation and optimal digestion.

By taking deep breaths before eating, you activate the parasympathetic system, leading to several benefits:

• Reduced Cortisol: Deep breathing lowers stress hormones, potentially boosting metabolism and improving digestion.
• Relaxation and Focus: A few mindful breaths can promote relaxation, allowing you to focus on the...

 I like to eat. My favorite is pancakes. 

What's yours?

Let me ask you a question.

If there were no boundaries and you had only one food choice, what would you want to eat? 

I like pancakes. 😀 I like their sweet taste. They look like sunshine, smell like comfort, feel like mom is in the kitchen. Family. Memories. Love. Comfort. Safety.  

Now your turn. What's your favorite food and why?

Up to recently when I really started to examine what I eat and why my sweet tooth enjoyed (and still does) pancakes. And when I eat them, I feel immediately good. 

What food do you tend to lean towards when you want comfort? Why? How do you feel at that moment? What is it that you are actually really craving?

I know those are a lot of deep questions.

So let's break it down into a simple structure. When we do, you may find a simple (not easy) way to tackle your comfort cravings. 

The big Ah-ha for me with comfort foods was learning my connection with them and how an...

Ever feel like you're constantly on the go but not making much progress on your goals? We've all been there – we talk about our dreams, take some steps, but progress feels slow or nonexistent. We see others achieving incredible success, and it can be frustrating to feel stuck.

The secret to breaking through those plateaus often lies in a single action: the needle-mover.

This is one critical daily activity that significantly impacts your most important goal. It might not always be easy, but it moves the needle forward, even if your brain tries to talk you out of it!

Let's talk about some examples and see if you recognize yourself:

• You spend a lot of time on your phone and never get to the important stuff. (Needle-mover: Schedule focused work time in your calendar and stick to it!)
• You want to write a book but get overwhelmed by the idea of starting. (Needle-mover: Write just one page every day.)
• You struggle to lose weight because healthy food prep feels like a chore. (...

Why Do Some Succeed While Others Struggle? Finding Support on Your Solo Wellness Journey

We all crave happiness. It's a fundamental human desire. We chase it through countless efforts, yet some of us reach that blissful state seemingly easier than others. Why the disparity? A few weeks ago, we discussed the importance of taking action, but today, I want to highlight the crucial role of support in your journey, especially at the beginning. I describe this point in "My Power Journal".

If you'd rather watch, here is an 11-min video I recorded in 2022

Studies show that our success rate doubles when we have others cheering us on.

So, let's see if any of this resonates with you (remember, no judgment, just curiosity).

Where Do You Find Yourself?

Scenario 1: You dream of starting your wellness journey, but before you even begin, your spouse throws cold water on it. Sarcastic comments, doubts about your past "failures" – all drain your motivation before you even take the first s...

Why do some people succeed with purposeful action, while others remain stuck in wishful thinking or talking about it?

Why do some achieve faster than others? Often, we dream, want, and wish, but stay glued to talk instead of taking that crucial step. We get stuck in the "I need to do this" loop, never actually doing it.

Procrastination? Lack of discipline? Fear? Feeling unsupported? Probably a combination.

But I believe the real answer lies in the absence of needle-mover action. The most critical thing for achieving your desired results is simply acting. Acting despite fear, despite not feeling like it, despite the daily hustle. Acting on that one thing like your life depends on it, because in a way, it does. And guess what? Your happiness depends on it too. After all, isn't happiness the ultimate outcome we all crave?

But what does inaction truly cost us?

Daily frustration, a vicious cycle of failure, self-doubt, and negative talk. Imagine the impact on your self-esteem, ...