Articles – Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Thu, 18 Oct 2018 21:43:46 +0000 en-US hourly 1 Avoiding Those Blood Sugar Crashes http://villagecoachfitness.com/avoiding-those-blood-sugar-crashes/ http://villagecoachfitness.com/avoiding-those-blood-sugar-crashes/#respond Thu, 30 Aug 2018 15:00:35 +0000 http://villagecoachfitness.com/?p=6302 We've all had those moments where we waited too long to eat, and we struggle through a blood sugar crash where the hanger settles in and takes over.  You could feel lightheaded, shaky, and generally unwell -- so keeping your blood sugar stabilized throughout the day is a great way to have sustained energy, feel […]

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We've all had those moments where we waited too long to eat, and we struggle through a blood sugar crash where the hanger settles in and takes over.  You could feel lightheaded, shaky, and generally unwell -- so keeping your blood sugar stabilized throughout the day is a great way to have sustained energy, feel vibrant, and keep your body functioning optimally.  

Balancing your blood sugar is essential, and the longer you let your blood sugar run wild, the more likely your chances for developing a long-term problem can grow.  So how do you keep your blood sugar stabilized throughout the day? Follow these tips for blood sugar bliss.

1. Eat foods that release energy slowly

Your regime should consist of foods that are low on the glycemic index. In other words, these foods release energy into your bloodstream slowly for more sustainability. Things like vegetables, legumes, berries, nuts, seeds, and whole grains are all excellent choices.

2. Snack healthfully between meals

If you find yourself grouchy after breakfast but before lunch, then it’s time to start packing yourself a healthy snack that will keep you feeling balanced and satisfied until your lunch break. A protein-rich serving of almonds is an excellent choice, and exceptionally easy to carry along with you. Choose wisely, and you’ll find the foods you eat to keep you adequately fueled for your day.

3. Add protein to each meal

When you eat protein, it helps signal to your brain that you’re full, making it one of the most important foods to eat. Protein can be found in many different foods eggs, almonds, broccoli, leafy greens, tuna, and lentils, to name a few.  Making sure each meal has protein will help you stay satisfied longer without those hunger pangs setting in too quickly.

4. Don’t skip breakfast

Your body needs a good start each morning. Fuel it up right by eating a healthy breakfast that includes a healthy fat and a protein. A good example is a hardboiled egg and an avocado. This combination keeps your blood sugar levels stabilized and starts your day off right.

5. Stay away from sugar and refined carbs

Anything with sugar and refined carbs is something you should be avoiding. Processed foods are lurking everywhere, and fill the majority of our grocery stores.  It can be challenging to ditch these entirely, but start one step at a time. You'll notice a heap of difference once you fully get processed foods out of your kitchen, and things will taste ten times better, too!

6. Say no to soda

Diet or regular, sodas are filled with sugar, preservatives and artificial sweeteners.  These chemically-created beverages are horrible for your health and will cause spikes in your blood sugar. While artificial sweeteners don’t contain glucose, they still produce the same effects on your blood sugar just like sugar does. Instead, make your own fruit-infused water to curb sweet cravings without harming your body, or crack open a LaCroix.

By watching out for these common blood sugar pitfalls, you can keep your body functioning optimally and feeling fantastic.

Do you struggle with keeping your blood sugar stabilized throughout the day?  My experience has been that of my husband as he is diabetic and his blood sugar can sometimes go up high. He uses strength training and cutting back on carbs to bring down the sugar level.

Come visit us at our new location if you have not done so! We are at 17072 Van Buren Blvd, Riverside-Near where old “Tuesday Morning” used to be and in the same complex as Stater Brothers and My Learning Studio.

Call/Text: 951.296.3546

E-mail: support@villagecoachfitness.com

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Staying in Charge When Temptation Pops Up http://villagecoachfitness.com/staying-in-charge-when-temptation-pops-up/ http://villagecoachfitness.com/staying-in-charge-when-temptation-pops-up/#comments Sat, 18 Aug 2018 15:41:54 +0000 http://villagecoachfitness.com/?p=6293 I'm certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite chips -- and I'll bet you aren't a stranger to this either.  The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the […]

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I'm certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite chips -- and I'll bet you aren't a stranger to this either.  The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the remnants of these indulgences off your fingers on a more regular basis, you’ll need to practice some control to get in charge of those cravings. The goal here is to be in charge of your cravings, not have them be in charge of you. 

Here’s how to handle these cravings and get back in the saddle for your healthy routine.

Get to the root of your cravings

Take note of when you’re going for these foods. Is it boredom? Did you have a horrible day at work? Is it that time of the month? All of these things can be a trigger for your cravings. Try to be mindful of them once you identify them. Next time the craving comes around, stop and evaluate your surroundings, noticing what may be triggering this craving.  Restrain yourself 80% of the time and enjoy the things you crave 20% of the time. Eating healthy the majority of the time will lower your cravings drastically, anyway.

Try to eat more often

It may sound counterintuitive, but if you eat more often, you’ll keep your blood sugar levels on an even keel. Pack a healthy snack to enjoy mid-morning and another to have mid-afternoon. By doing so, you’ll feel fuller longer and be less likely to head to the office vending machine.

Slow down when eating

Mindful eating is the best way to keep from overeating, whether you’re eating a nutritious meal or splurging. Your brain doesn’t get the message that your stomach is full for about 20 minutes.  Therefore, slowly chew your food. Savor the flavors. You’ll find you won’t need to eat your entire portion, nor will you feel like you have room for dessert.

Do something else

Cravings never last forever. Eventually, you’ll forget about your craving if you distract yourself. Go for a walk, read a book, message your friends, put up the laundry or involve yourself with anything else that you can think of. Before you know it, you’ll have forgotten about that nagging craving.

Swap smartly

If you really can’t help munching while you are watching a movie, swap out unhealthy options for healthier ones. Choose crispy carrot and celery sticks with hummus or a small serving of mixed nuts. Want something cool, sweet and refreshing? Freeze melon balls to get an ice cream-like experience without the guilt.

Keep your food cravings out of the house

You know the saying “out of sight, out of mind,” right? It’s so true when it comes to food cravings. As much as possible, keep these things out of your home. If you get late-night cravings, you won’t have those things around to binge on, and you’ll be less likely to go out of your way to get them.

Cravings will come and go, but when you're armed with solutions to combat them, you're putting yourself in the position to control the cravings, rather than being controlled by them.  

So, let's get honest here.  I have a strong selective cravings for chocolate bars.  I notice it happens when I am overwhelm or dealing with tough issues. It makes me feel better right away and then crashed later with tears of guilt.

What craving nags you the most?

Hit reply and let me know.

We are having our Grand Re-opening on August 18th, 2018 at 11 am. Come celebrate our new location with us and bring your family and friends. You can reply to RSVP and tell us how many in your party!

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May 2018 Spotlight of the Month! http://villagecoachfitness.com/may-2018-spotlight-of-the-month/ http://villagecoachfitness.com/may-2018-spotlight-of-the-month/#comments Thu, 24 May 2018 18:00:13 +0000 http://villagecoachfitness.com/?p=6091 This month is extra special because we have two spotlights of the month! We're so excited to share with you the personal story about our power couple ​Aubree and Brian Fuentes for our May tribal member Spotlight! We love having this duo as apart of our tribe, their dedication with living a healthier lifestyle is […]

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This month is extra special because we have two spotlights of the month! We're so excited to share with you the personal story about our power couple ​Aubree and Brian Fuentes for our May tribal member Spotlight! We love having this duo as apart of our tribe, their dedication with living a healthier lifestyle is encouraging to others! Here is our ​May 2018 Spotlight Tribe Members: ​Dedicated, Motivated, and Enthusiastic Brian and Aubree Fuentes!

​Their Story:

Aubree was born and has lived in CA her whole life. Brian was born in Arizona and moved to CA shortly after and has lived in CA since then. Together, they own a preschool in Riverside called Children's Lighthouse. Additionally, Brian has a career with the Riverside City Fire Department currently as a Firefighter Engineer. "We love to travel with our family!"

Aubree and Brian Fuentes are owners of Childrens Lighthouse, a learning center in Riverside.

​​Are you involved in any sports? Aubree played soccer her whole childhood and Brian competed in Cross country and still enjoys taking long distance runs.

What is your motivation to workout? "The need to be healthy, maintain an active energy level and enjoy life with our kids." Brian wanted to support Aubree on her journey and they enjoy working out and encouraging one another.​​​​

​How does working out make you feel? "We feel much stronger and more balanced. ​We feel like we get more accomplished in a day when starting with a workout."

What are your Fitness Goals? "To continue to increase strength, and tone muscles."

How do you make time for your workouts? "I have scheduled my workouts in my calendar so when I am making other appointments and plans, it is all worked around the workouts. I work out in the morning right after I get kids off to school. That has been a better schedule for now."

What is something positive you've gained since working out regularly​? "I enjoy encouraging others to do something they think is unreachable. I try to be more encouraging to others for starting healthy habits. ​​"

What kind of milestones have you accomplished? "We have definitely learned the value of eating right and making choices. After we have worked out so hard in the morning, we don’t want to ruin it with eating unhealthy the rest of the day. We read labels much more and know what we are choosing. Sometimes we enjoy sweets but we are more aware of how often and how much."

What would you say to someone on othe fence about joining the village?  "I definitely would say… jump the fence and jump all in. The encouragement you get from the Coaches, the encouragement from others on the same journey, and the excitement when you go from not using any weights (thinking you never will) and then you start adding weight is an amazing feeling. There is no price tag on a healthy lifestyle."

We LOVE our Fuentes Family ! We're so grateful to have you guys be apart of our Village Tribe! Thank you for sharing your story with us all! Don't forget to show them some love by leaving a comment below!

If you're looking to start your fitness career, Call or Text us today for a free consultation!

                                    Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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5 Ways to Ditch Brain Fog http://villagecoachfitness.com/5-ways-to-ditch-brain-fog/ http://villagecoachfitness.com/5-ways-to-ditch-brain-fog/#respond Thu, 17 May 2018 18:00:34 +0000 http://villagecoachfitness.com/?p=6083 Do you ever have those days where you can't seem to think straight?  It can feel like your brain is actually foggy, and you can't possibly see through the fog to get to your thoughts.  Fatigue often accompanies brain fog -- feeling easily irritated, forgetting things or having trouble learning new things, feeling unmotivated, anxious, […]

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Do you ever have those days where you can't seem to think straight?  It can feel like your brain is actually foggy, and you can't possibly see through the fog to get to your thoughts.  Fatigue often accompanies brain fog -- feeling easily irritated, forgetting things or having trouble learning new things, feeling unmotivated, anxious, lacking concentration and even insomnia. The stress of life can cause brain fog to take root, but the good news is you can do a lot to clear the fog in your head.

Here are a few simple tweaks you can start implementing now:

Change your diet.  One of the best ways to clear away brain fog is to change what you eat. If you are eating processed and artificial foods, it’s time to cut those out of your life, as they can cause a host of problems including brain fog. Beware of cutting carbs -- your brain needs them to feel more centered. Swap out unhealthy carbs for complex carbs made with whole grains. Start adding in more fresh fruits and vegetables. Doing these things will help reduce the inflammation that can set off brain fog. 

Go to sleep.  Your body needs sleep, and if you’re not getting enough of it, brain fog will prevail. Start going to bed a little earlier each night and having a routine of unwinding at bedtime to help prepare yourself for better sleep. The more sleep you get, the better your health will be overall and the clearer your brain will feel. 


Get more exercise.  Because exercise helps get the blood flowing through your body, transporting more oxygen with it, it’s a great way to clear brain fog. Plus, you’ll feel better too. Try a brisk walk, an outdoor run, yoga, or a HIIT at-home workout and feel the positivity of change all over.

Find healthy ways to manage stress.  Take a moment for yourself. Ignore your phone and find a way to unwind that makes you feel positively fulfilled. If you don’t, you can allow anxiety and fatigue to fester which can cause your cortisol levels to skyrocket. An overabundance of cortisol can prompt you to gain weight and have trouble sleeping, inducing the brain fog and feeling unwell.  

Cleanse.  Heavy metals and toxins are in our air, water, and even in our food. When we ingest them, it causes inflammation in our gut and takes a toll on our body.  Unfortunately, we cannot avoid them altogether, so we must be mindful of cleansing as often as possible.  As a simple daily task, try flushing out toxins with more water which will help move toxins out of the body and leave it refreshed. 

You don’t have to suffer from brain fog anymore. Take these steps for your health, and you’ll find you’ll see everything more clearly.

CALL or TEXT: 951-296-3546

Email: Support@villagecoachfitness.com

Ready to kick start your fitness journey and get ready for summer? Check out our 21 day bootcamp promo going on now! Click the link to reserve your spot today!

http://villagecoachfitness.com/21-body-reset/

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Easy & Healthy Lunch Ideas to Take to Work http://villagecoachfitness.com/easy-healthy-lunch-ideas-to-take-to-work/ http://villagecoachfitness.com/easy-healthy-lunch-ideas-to-take-to-work/#respond Thu, 03 May 2018 18:30:17 +0000 http://villagecoachfitness.com/?p=6072 Lunchtime can be a real challenge when you want to keep your food choices healthy.  There are tantalizing treats scattered throughout your office break room and your desk is in close proximity to the vending machines that can easily tempt you.   Temptation surrounds you and can veer you off of your path quickly, leaving you […]

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Lunchtime can be a real challenge when you want to keep your food choices healthy.  There are tantalizing treats scattered throughout your office break room and your desk is in close proximity to the vending machines that can easily tempt you.  

Temptation surrounds you and can veer you off of your path quickly, leaving you feeling disappointed and defeated.  To avoid these negative feelings, it's crucial to be proactive about your meals for the work week. The best thing to do in this situation is to prepare your lunches, but you might have no idea what to make or feel that's too time consuming.  After all, do you really need one more thing to add to your to-do list? I hear you loud and clear. I'm going to share with you some of my best and easiest lunches you can whip up in mere minutes so you can enjoy healthy lunches all week long.  

A Quinoa Bowl.  Quinoa is a food that is easy to prepare, very nutritious and that is incredibly easy to take to work with you. Of course, you want a little more in your bowl than just quinoa, but you can add anything you want to make your bowl delicious and filling. Vegetables that you enjoy -- possibly broccoli, zucchini, onion and a sauce of your choice.

Mason Jar Salads.  These are so simple, delicious and you can prepare them for the whole week in one sitting.  Use mason jar's to hold your salad ingredients so when you empty your jar into a bowl, it creates the perfect lunch salad for you. Start by putting dressing in first, then your toppings & veggies, and finish off your jar by adding your greens last. This will keep your dressing away from your greens, so they won't get soggy.  You can store these in the fridge for up to 5 days. 

Lettuce Wraps.  Simple enough, toss your favorite chopped veggies and any fitting leftover ingredients from your fridge in a lettuce leaf.  Drizzle with a complimenting sauce, wrap it up and call it a day. These pair well with soup, so keep that in mind as you're meal prepping for the week.  

Spaghetti Squash.  This is definitely one of my go-to quick, affordable and healthy lunches.  I always have a spaghetti squash on hand as they're so versatile. This is another great option for tossing in any leftover veggies from the fridge, mix with some marinara sauce and you've got yourself a pasta-free spaghetti that won't disappoint.  

These are just a few examples of all the delicious meals you can quickly prepare at home and take to work without too much of a hassle. Some take a little more time than others, but you can always use the Sunday to meal prep your meals for the entire week, so you don’t have to wake up extra early on your work days. If possible, you could even leave all the meals you created at work so you can grab it during lunchtime, and you don’t have to take anything to work all week.

CALL or TEXT: 951-296-3546

Email: Support@villagecoachfitness.com 

Ready to kick start your fitness journey and get ready for summer? Check out our 21 day bootcamp promo going on now! Click the link to reserve your spot today!

http://villagecoachfitness.com/21-body-reset/

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5 Ways to Change Your Emotional Eating Habits http://villagecoachfitness.com/how-to-change-your-habits/ http://villagecoachfitness.com/how-to-change-your-habits/#respond Thu, 05 Apr 2018 17:00:45 +0000 http://villagecoachfitness.com/?p=6005 Using food to improve your feelings is what falls under emotional eating territory — for example, turning to a pint of ice cream, a large pizza, or some other food indulgence after a rough day.  Emotional eating is something we all face at some point or another, so it’s time to ditch the guilt and […]

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Using food to improve your feelings is what falls under emotional eating territory — for example, turning to a pint of ice cream, a large pizza, or some other food indulgence after a rough day.  Emotional eating is something we all face at some point or another, so it’s time to ditch the guilt and figure out what’s underlying. 

Don't be mistaken that treating yourself every once in awhile means there's a deeper issue -- this is normal behavior.  On the other hand, using food to quell unhappy feelings or to fill a void is where the problem lies. Doing so may cause a momentary sense of relief, but it always brings more negative emotions than good. The guilt and shame send us down a spiral, which can then in turn cause more emotional eating. 

If this has been happening to you often, it’s time to dig a little deeper and see what's going on underneath the surface and find new tools to defeat the habit.  

Let's touch on some ways you can create new patterns without guilt...

1. Feel your feelings

Staying with your feelings, no matter how uncomfortable, it is essential for battling emotional eating.  It's okay to feel your feelings, embracing them instead of making the decision to avoid them. The sooner you acknowledge those feelings, the sooner they will disappear. Write about them in a journal and release.  Talk them through with a friend or loved one. Reserve your tasty treats for your chosen special days, not when your emotions are driving you to them. 

2. Savor the moment

Look for the moments in your life where there are light-heartedness and happiness. The clouds in the sky, the way the sun feels on your face, a relaxing bubble bath…these are all things to savor. Do it with your food too and eat mindfully. Enjoy that slice of veggie pizza, but take each bite with thoughtfulness to honestly eat for enjoyment and not to snuff out feelings.

3. Don’t eat unless you’re hungry

Make sure you’re hungry before you eat. If you aren’t sure, have a glass of water first.  Wait 10 minutes after drinking it, and if you still feel hungry, now's the perfect time to reach for a bite to eat. Exercise healthy eating 80% of the time and when you mindfully and moderately indulge, it will have less of an impact.  Balance is everything, and I live by this myself, too.

4. Know your triggers

Keeping a journal will help you see what triggers set you off for emotional eating. When you identify the cause of what makes you head for the fridge, then you can stop those triggers in their tracks.

5. Keep healthy in your control

Stock your fridge with delicious yet nutritious foods so that the temptation isn't there.  Carrot sticks with hummus is a satisfying snack that takes little to no effort to prepare. When you make healthier choices all around, it’s easier to control your emotional eating.

Our 6-Week Sugar Repair Program will definitely help you kick sugar in the teeth and be free forever! Visit HERE for more information and because you’ve allowed me space in your inbox, you get $100 Off by using promo code “fatimat47”! Noticed the “47” in the code, I just turned 47 on April 2nd and I feel GREAT. This HUGE savings will be gone soon so get it now!

CALL or TEXT: 951.296.3546

E-mail: Support@villagecoachfitness.com

Website: Villagecoachfitness.com

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2018 March Spotlight of the Month http://villagecoachfitness.com/2018-march-spotlight-of-the-month/ http://villagecoachfitness.com/2018-march-spotlight-of-the-month/#comments Thu, 15 Mar 2018 09:00:03 +0000 http://villagecoachfitness.com/?p=5900 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Misty Boehmer. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our March 2018 Spotlight Tribe Member: Self-Driven, Corrigible, and Energetic Misty Boehmer!Misty's Story:"I was born […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Misty Boehmer. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our March 2018 Spotlight Tribe Member: Self-Driven, Corrigible, and Energetic Misty Boehmer!

Misty's Story:

"I was born and raised in Riverside and left to travel the world when I turned 18.  I backpacked through Europe, taught SCUBA in Greece, worked on a kibbutz in Israel, rode a camel around the pyramids in Egypt, and lived in the jungles of Belize.  When I was 23 I met my husband windsurfing at Lake Perris. I am now a busy mom juggling kids and a business. Shawn is my runner, he is 15 ½ and just started driving, Joe is 12 and enjoys boxing, Holly is 9 and is in gymnastics, choir and track.  I own and run Riverside Property Management, Inc. which is the largest and most reputable property management company in the Inland Empire we manage over 430 doors and always do what is right for our clients. I also have a small Real Estate brokerage. My kids and my work are my true passions in life."   


Where you into Sports Growing Up?

"I have always enjoyed all types of sports. Right now, my husband and kids are really into dirt bike riding so that is something we all do as a family."

How Does Working Out Make You Feel Versus Before You Started?

"I have been working out for just over 3 months and I can feel my body getting stronger and healthier.  I feel so proud of myself for making the commitment and sticking with it. "

What is Your Motivation to Workout?

"I noticed my body was starting to get saggy and out of shape.  Working out had been on my list of things to do for over two years but I never made it a priority. I was always so busy growing the business and taking care of the family that I wasn’t taking care of myself. In November I sat down to plan my business and personal goals for 2018 and that was when I decided it was time to take care of me.  I decided to put myself first and I signed up for boot camp."

What Are Your Fitness Goals?

"I want to continue to get stronger. I know this is a life style change not just a one year or eighteen-month commitment.  A friend asked, “how long are you going to keep working out?” I said, for the rest of my life!"


What Do You Do To Make Sure You Make Time For Your Workouts?

"I put my workouts first.  I set my alarm for 4:45am roll out of bed and head to VCF.  I consider workouts homework for my body and I must do my homework."

What is Something Positive You’ve Learned About Yourself Since You Started Regularly Exercising? 

"I feel like I can do anything. I have finally put myself on top of the to do list. I never thought I could get up that early and go work out but now I can’t imagine not doing it."

What Kind of Milestones Have You Accomplished & What Were The Results?

"I followed a meal plan for an entire week.  That was something I have never done before, it was hard but amazing.  I only went to the store once for the entire week. My husband and kids really enjoyed the healthy food.  I never knew you could put so many vegetables into a turkey meat ball!"



What Would You Say to Someone on The Fence About Joining The Village?

"Just do it!  Do your homework for your body.  I know its hard to take time away from your family or work or kids, but you deserve it. You will be glad you did!"

We LOVE you Misty! We're so grateful to have you be apart of our Village Tribe! Thank you for sharing your story with us all! Don't forget to show Misty some love by leaving a comment below!

If you're looking to start your fitness career, Call or Text us today for a free consultation!

                                    Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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Ways to Ditch Your Sugar Habits http://villagecoachfitness.com/ways-to-ditch-your-sugar-habits/ http://villagecoachfitness.com/ways-to-ditch-your-sugar-habits/#respond Thu, 08 Mar 2018 19:45:08 +0000 http://villagecoachfitness.com/?p=5880        Most people typically don't have a firm grasp of how much sugar we consume on a yearly basis unknowingly.  It's been said that the average person consumes more than 40 pounds of sugar in a calendar year -- quite alarming when you think of it in pounds, right?          When […]

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       Most people typically don't have a firm grasp of how much sugar we consume on a yearly basis unknowingly.  It's been said that the average person consumes more than 40 pounds of sugar in a calendar year -- quite alarming when you think of it in pounds, right?  

       When we think of sugar, sweet desserts such as cakes, donuts, candy, and cookies come to mind immediately.  But there are tremendous amounts of sugar hiding in everyday things we consume, and when we consume them regularly, they add up fast.  

Making a few mindful tweaks can make all the difference.  Here are a few of my favorite ways to keep added sugar at an absolute minimum in my life:

Choose real fruits.  It takes no extra time to grab an apple rather than a pre-packaged fruit cup or applesauce.  It's just as easy and doesn't contain any of the added sugar the pre-packaged items have. So, choose something fresh from the produce stand instead.  

Focus on fiber and protein power.  Fiber-rich foods will fill you up and keep you that way for longer so you’ll be less likely to eat something when you’re not hungry. Protein-packed foods have the same benefit.  Combine both of these for delicious ways to stay satisfied throughout the day, and you’ll be less likely to seek out sugar.

Phase out added sugar bombs.  If you’ve put sugar in your coffee every morning for the last ten years, start decreasing the amount until you no longer use it. You can also try kicking the habit on the spot if you’re ready for it.

Study labels before you buy.  Is your pantry brimming with pre-packaged, processed foods? It's time to learn to live without these. And when you do, commit to reading all the labels of every packaged food item you buy from now on. Added sugar is in some of the most unsuspecting places so read every label before putting anything into your grocery cart.

Drown out cravings with water.  If you’re a soda drinker, you can cut out quite a bit of added sugar by ditching your soda habit.  Sometimes, we think we’re hungry when we’re actually thirsty -- and other times, a stressed day makes us reach for desserts. Whatever the case, a glass of water can solve the problem. Drink one down and then wait 15 to 20 minutes. The craving will usually be gone but if not, choose a piece of fruit to satisfy the urge.

It takes time to get used to life without added sugar in it, but you’ll soon feel better than ever.  Finding the perfect sweet treats that aren't harmful to your health is a powerful way to get past the urges and learn to adapt to your new lifestyle without processed sugar.  

Keep your eyes out for my upcoming Sugar Repair Program in April for I have a special gift for you!  Stay connected with me so you don’t miss out on anything. Join our Village Fitness Community on Facebook and be a part of our tribe!

CALL or TEXT: 951.296.3546

E-mail: Support@villagecoachfitness.com

Website: Villagecoachfitness.com

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Happy Thanksgiving to You & Your Family! http://villagecoachfitness.com/happy-thanksgiving-to-you-your-family/ http://villagecoachfitness.com/happy-thanksgiving-to-you-your-family/#respond Thu, 23 Nov 2017 19:00:02 +0000 http://villagecoachfitness.com/?p=5411 I hope you are all set to dive into that yummy dinner later today! I wanted to share ways to boost your immunity for winter. If you are busy with cooking right now, you can revisit this email later 🙂​Winter is typically a refreshing time of year that many eagerly await. The colder temperatures, the […]

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I hope you are all set to dive into that yummy dinner later today! I wanted to share ways to boost your immunity for winter. If you are busy with cooking right now, you can revisit this email later 🙂

​Winter is typically a refreshing time of year that many eagerly await. The colder temperatures, the beautiful blankets of snow over the landscape, the festivities with family and friends, and the anticipation of a brand new year right around the corner. Along with all of these great things, colds and the flu are also rampant. It can often feel like germs surround you anywhere you go this time of year, but by boosting your immunity, you'll be less susceptible to catching those colds.

Here are a few of my favorite natural ways to boost my immunity during the colder months.

Eat harmoniously. Eating whole foods, especially locally-sourced ingredients, is best for maximum nutrients, flavor, and freshness. For big flavors that boost immunity, make sure you cook with immunity-strengthening items like garlic, onions, ginger, turmeric, and cayenne pepper.

Make sure you’re getting vitamins. Citrus, bell peppers, dark green vegetables, and berries are all excellent sources of vitamin C. Even with the cold weather, it's important to get outside in the sun for a few minutes each day. It’s a great way to get the vitamin D your body needs, and a few minutes of fresh air always boosts your mood and energy levels!

Stay hydrated. When our bodies are dehydrated, it’s much easier for us to become susceptible to illnesses. You can always add a wedge of lemon to give it more flavor, plus you’ll get more vitamin C -- a win-win.

Get those Z’s. In a society that tends to run themselves ragged, take the time to get your rest and rejuvenate. You’ll be less likely to get sick if you sleep 7 to 8 hours a night, even if you come into contact with the people that are battling an illness.

Get moving. Exercise is one of the best ways to benefit your body overall, but it also helps keep your immune system strong. Even if you only have time for a 10-minute walk after lunch, take it. It will help your body fight off illness.

No one likes getting sick so reduce your chances of being bed-ridden by being proactive about your health right now!

Check out these links to read more about my SUGAR REPAIR & 11 DAY CLEANSE to help keep you stay on track during the Holidays!


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November Spotlight of the Month! http://villagecoachfitness.com/november-spotlight-of-the-month/ http://villagecoachfitness.com/november-spotlight-of-the-month/#respond Wed, 15 Nov 2017 20:00:41 +0000 http://villagecoachfitness.com/?p=5394 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Alicia Loc. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our November 2017 Spotlight Tribe Member: Admiring, Ambitious, and Strong; Alicia Loc! Alicia's Story:"I was […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Alicia Loc. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our November 2017 Spotlight Tribe Member: Admiring, Ambitious, and Strong; Alicia Loc!

Alicia's Story:

"I was born in Guatemala and moved to the United States in my early 20s. I have 3 children and 3 grandkids. They are my reason for everything I do. My mother and brothers live in Albuquerque, NM. My dad went to be with the Lord a few years ago. I work for Ross Distribution Centers and oversee their West Coast Training Department. I have been working for them for over 10 years. I also worked for Disney for 20 years, in the training and development field as well. Yes, leaving ‘Mickey’ was a hard decision to make but the right one."

​Did you play sports growing up?

"In Guatemala, I was on my school’s basketball and swimming teams. I also played the drums in our marching band…wow, I had forgotten about that. I loved playing drums. I think I was good at it but not so much at sports…but I certainly tried."

How did you first decide to start your fitness career?

"I have been a gym member for years. At one point I belonged to 3 gyms at the same time because of how much traveling I was doing for work and wanted to always have one available in the city I was in. I wasn’t seeing the results I wanted but I kept going anyways. I always found myself working out alone and not really knowing what the right thing to do was, but something is better than nothing and that kept me going."

How does working out make you feel?

"Working out makes me feel good and gives me a sense of accomplishment."

What are your fitness goals & how will you work towards them?

"The older I get, the more I need it and I can’t think of being without it. I would hurt myself more in the long run. My goal is to continue to attend bootcamp at least 3 times a week and if for whatever reason I don’t make it, I am committed to not making myself feel guilty about it but just re-focusing and continuing when I can. Guilt trips don’t help you get there."

What do you do to make sure you have time for your workouts?

"Now that I moved, I work out in the evenings vs. mornings, I make sure that I have everything I need with me before I leave home and also make sure that I don’t get ‘stuck’ in any meetings late in the day that will force me to cancel my class. Even when I’ve had long days and I don’t feel the energy, I commit to going because I know it will make me feel that much better afterwards. It never fails."

What kind of milestones have you accomplished & what were the results?

"This year I was able to run my very first 5K, Chocolate Run in San Diego…ouch, I still remember those hills!!! Since then, I have ran 3 more times. I never thought I would be able to do anything like that. Huge accomplishment for me. I have lost over 15 lbs and I’m working on toning and building strong muscles vs. losing weight."

What would you say to someone on the fence about joining the Village?

​"I would tell them to get off the fence and get on the Village side 'pronto!’ They will have no regrets. I talked my sister-in-law Maria and my niece Tatiana into joining with me and they got hooked on day one! They have thanked me for ‘influencing’ their decision. They have seen great results. Those two ladies are looking better and better every day. But it is not just about how you look but also how you feel and how you learn to make the right choices that will impact you the rest of your life. I cancelled my membership for the other 3 gyms I used to go to and only come to The Village now and I have seen much more results in one year here than I’ve seen in my entire life. Thank you to my great coaches!!!

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