Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Sat, 23 Jun 2018 17:00:59 +0000 en-US hourly 1 June 2018 Spotlight of the Month http://villagecoachfitness.com/june-2018-spotlight-of-the-month/ http://villagecoachfitness.com/june-2018-spotlight-of-the-month/#respond Sat, 23 Jun 2018 17:00:59 +0000 http://villagecoachfitness.com/?p=6155 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Nancy Yavorsky. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our June 2018 Spotlight Tribe Member: ​Sassy, Fabulous and Fearless Nancy Yavorsky! ​Nancy's Story: "I’m from Port […]

The post June 2018 Spotlight of the Month appeared first on Village Coach Fitness.

]]>

We're so excited to share with you the personal story about this months' spotlight member of our tribe, Nancy Yavorsky. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our June 2018 Spotlight Tribe Member: ​Sassy, Fabulous and Fearless Nancy Yavorsky! 

​Nancy's Story:

"I’m from Port Arthur, Texas, a major petroleum refining city in southeast Texas about 90 miles east of Houston. Three generations of my family have been involved in the petro chemical business over the years. I attended a small liberal arts college nearby and enjoyed a 12-year career in state and local government planning in Austin, El Paso and Houston. I met my husband a structural design engineer, in Houston where we both worked on a rail transit project. He designed the tunnel and some stations for Houston Metro; I worked on parts of the Environmental Impact Statement. We have one son, born in Houston. Moving really began after he was born, first to Dallas, then Washington, DC, Los Angeles, Cairo, Egypt for a couple of years, and back eventually to Rancho Cucamonga. We made other business trips to Europe but I guess my favorite was Singapore. Sorry this is long and boring, but I wasn’t born yesterday and have totaled up quite a bit of mileage over the years."

What Sports do you enjoy?

"The only sports I played were whatever ones were going on in my neighborhood at the time. I am definitely not athletic and spent all my spare time in school in band and music. I used to be into football since it is the dominant sport in Texas, but I’m not very interested any more. I did do some races several years ago, walk/run, maybe 12 half marathons and three marathons – Honolulu, Texas and LA. I trained with the Loma Linda Lopers and still stay in touch with many of them. I love the party atmosphere at the races and the medals. Not sure if I will do any more long distance races, but they sure were fun. And very good for the ego!"

​What is your motivation to workout?

​"I have always liked the energy I have when I’m up and moving every day. I spent countless hours and logged many miles over the years simply walking our dogs. I decided I needed to focus on strength training these past years so that’s what I chose to do. Incidentally, an unexpected benefit to working out has been building the extra strength I need to race my car. I have been on three California racetracks with instructors from Speed Ventures and I realized immediately that it takes great strength to control the car, especially core and upper body strength to make the sharp turns at high speeds."

​How does working out make you feel?

​​​​"Powerful, energetic, healthy and definitely badass!"

What are your fitness goals?

​"Keep getting stronger and more flexible every day. And eat food. Really high octane food so I can keep up with my high performance car."

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

​"Schedule workouts before any other activities. I am very fortunate to have a flexible schedule, so workouts can come first. I know it can be very difficult to find time when you are raising a family and their needs come first."

​What is something positive you’ve learned about yourself since you started regularly exercising?

​"Exercise improves my emotional well being and the good feelings affect every other part of my life. I have learned also to take personal losses much better, especially the loss of my husband two years ago to cancer. I am convinced that if I did not have the great exercise and support I am getting from Fatimat and Caylyn I would be curled up on the couch in fetal position most days."

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

​"I am very happy about losing weight and keeping it off, building muscle and really proud that I don’t need blood pressure medications and antidepressants any more. I really don’t like taking drugs."

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

​"Jump off right now and join up! It’s a no-brainer!!"

We LOVE you Nancy! 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 Nancy 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

The post June 2018 Spotlight of the Month appeared first on Village Coach Fitness.

]]>
http://villagecoachfitness.com/june-2018-spotlight-of-the-month/feed/ 0
Simple Summer Snack Options http://villagecoachfitness.com/simple-summer-snack-options/ http://villagecoachfitness.com/simple-summer-snack-options/#respond Thu, 14 Jun 2018 18:00:52 +0000 http://villagecoachfitness.com/?p=6147 Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy. Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.  For good reason, these summer months are what […]

The post Simple Summer Snack Options appeared first on Village Coach Fitness.

]]>

Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy. Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.  For good reason, these summer months are what memories are made of and what your children look forward to as they dredge through the cold winter months.  

But a lot of time outside can leave less time in the kitchen, which is precisely why I commit to choosing a few simple, healthy snacks for the kids (and myself) as we are out and about, and rotate them through the season.  Healthy eating doesn't have to be complicated, and a quick snack doesn't have to be a bag of potato chips. It can be much, much more delicious...

Here are a few of my favorites:

Fruit Kabobs.  Slide any of your favorite fruits on a kabob stick, and you've got a portable snack with no guilt.  Some delicious fruit in season during summer include: blackberries, cherries, strawberries, and melons.  All of these are excellent choices for fruit kabobs

Apple Donut.  No, not really a donut (sorry) -- but it's quite delicious.  Slice apples into rounds that resemble a donut and top with your favorite nut butter.  You can even make a sandwich out of it by putting the nut butter between two slices of apple rounds.  

Cucumber Rolls.  Thinly slice cucumbers into long slices that you can then use to roll toppings inside.  Use toppings such as tuna salad, cherry tomatoes, guacamole, whatever your heart desires.  These are great little bite-sized snacks for when hunger strikes.

Granola Bites.  There are an endless amount of energy ball recipes you can choose from.  They typically involve almond butter, raw cacao powder, granola, and dates.  It's not quite that simple, but the energy balls are a perfect little snack to carry along, and with the cacao in it, it tastes like an absolute treat. Two or three energy bites later, and you're most certain to be tied over until dinner. 

Celery, Nut butter & Grapes.  An oldie but a goodie.  You can bring along celery sticks with almond butter on the side for dipping, or you can fill the inside of your celery stick with almond butter and chopped grapes.  It's always a crowd pleaser.

Preparation is the biggest factor in eating healthy, in my opinion.  If you have healthy food around (and the absence of junk food), you'll make healthy decisions.  Setting yourself up for success is the biggest gift you can give yourself and your family, so make a plan each week of what healthy snacks (and meals) you'll have ready for a moments notice, and enjoy your time living and enjoying your life!

Jump start your fitness this summer with our 21-Day Body Reset with your friend! Click HERE for more information. Never miss any of our tips and recipes again. Like us on our fan page HERE.

​Call/Text: 951-296-3546

E-mail: support@villagecoachfitness.com

The post Simple Summer Snack Options appeared first on Village Coach Fitness.

]]>
http://villagecoachfitness.com/simple-summer-snack-options/feed/ 0
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 […]

The post May 2018 Spotlight of the Month! appeared first on Village Coach Fitness.

]]>

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

The post May 2018 Spotlight of the Month! appeared first on Village Coach Fitness.

]]>
http://villagecoachfitness.com/may-2018-spotlight-of-the-month/feed/ 1
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, […]

The post 5 Ways to Ditch Brain Fog appeared first on Village Coach Fitness.

]]>

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/

The post 5 Ways to Ditch Brain Fog appeared first on Village Coach Fitness.

]]>
http://villagecoachfitness.com/5-ways-to-ditch-brain-fog/feed/ 0
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 […]

The post Easy & Healthy Lunch Ideas to Take to Work appeared first on Village Coach Fitness.

]]>

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/

The post Easy & Healthy Lunch Ideas to Take to Work appeared first on Village Coach Fitness.

]]>
http://villagecoachfitness.com/easy-healthy-lunch-ideas-to-take-to-work/feed/ 0
8 Plants and Essential Oils that Clean the Air http://villagecoachfitness.com/8-plants-and-essential-oils-that-clean-the-air/ http://villagecoachfitness.com/8-plants-and-essential-oils-that-clean-the-air/#respond Thu, 19 Apr 2018 18:00:51 +0000 http://villagecoachfitness.com/?p=6053 Breathing is a part of life that's of utmost importance, but something we rarely spend much time thinking about -- our bodies naturally take care of this task for us without any thought.  There's nothing sweeter than taking a deep breath of fresh mountain air, or breathing in the salty air as you look out […]

The post 8 Plants and Essential Oils that Clean the Air appeared first on Village Coach Fitness.

]]>

Breathing is a part of life that's of utmost importance, but something we rarely spend much time thinking about -- our bodies naturally take care of this task for us without any thought.  There's nothing sweeter than taking a deep breath of fresh mountain air, or breathing in the salty air as you look out over the ocean. But how often do you consider the air you breathe day in and day out in your living space?  

There are many simple things you can do to assure the air in your home stays as pure as possible, and my favorite ways to do this are using plants and essential oils. These, together and separate, can remove toxins that you don't see, clean the air in your home, and add an ambiance all the while. Breathe new life into your home by using these plants and essential oils to purify your living space. 

1.  Aloe Vera

Not only is it a great plant to keep around for relieving burns, but it’s also amazing for drawing formaldehyde from the air. Plus, in small spaces, just one will work wonders.

2.  Lemon Essential Oil

This oil purifies the air plus it has a very uplifting impact on you. Try diffusing some in the morning as you get ready for work.

3.  Fern

Ferns are perfect for your bathroom space because they’re happiest in humidity. While they’re there, they will take all the xylene from the area for a cleaner and healthier you.

4.  Eucalyptus Essential Oil

There’s a reason you smell this essential oil in spas everywhere. It purifies the air to keep it fresh plus it is an ideal natural decongestant. Use it in the chillier months or when allergies strike to clear the air and your sinuses too.

5.  Spider Plant

If you’ve avoided keeping plants around the home because you’re not good at keeping them alive, then this plant is a good choice. It doesn’t need watering very often and is fantastic for absorbing any chemicals released into your air.

6. Tea Tree Essential Oil

This air-purifying oil is one of the best since it fights away mold. Mold can lurk behind walls and may not be visible to you while still causing irreparable harm to your health. Tea tree essential oil can assist with keeping this from happening.

7.  Chrysanthemums

According to NASA, this is the best natural air purifier you can keep in your home. It destroys those air pollutants, keeping your home’s air clean and fresh.

8.  Snake Plant

If you have a space in your home that doesn’t get much sunlight, you’ll like this plant. It’s as easy to care for as the spider plant too.

For the best clean air in your home, try incorporating both plants and essential oils. You can diffuse the oils, or you can spray them around your house daily. Unless you have a considerable space, one plant should do the trick in each room. See how much better you feel when you purify your air naturally!

Our 6-Week Sugar Repair Program will 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”! Notice the “47” in the code, it’s because I just turned 47 this month and I feel GREAT! This HUGE savings will be gone soon so get it now!

CALL or TEXT: 951-296-3546

Email: Support@villagecoachfitness.com 


The post 8 Plants and Essential Oils that Clean the Air appeared first on Village Coach Fitness.

]]>
http://villagecoachfitness.com/8-plants-and-essential-oils-that-clean-the-air/feed/ 0
April Spotlight of the Month! http://villagecoachfitness.com/april-spotlight-of-the-month/ http://villagecoachfitness.com/april-spotlight-of-the-month/#respond Mon, 16 Apr 2018 18:00:49 +0000 http://villagecoachfitness.com/?p=6028 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Chanel Davis. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our April 2018 Spotlight Tribe Member: Compassionate, Diligent, and Sincere Chanel Davis!Chanel's Story:"I was born in […]

The post April Spotlight of the Month! appeared first on Village Coach Fitness.

]]>

We're so excited to share with you the personal story about this months' spotlight member of our tribe, Chanel Davis. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our April 2018 Spotlight Tribe Member: Compassionate, Diligent, and Sincere Chanel Davis!

Chanel's Story:

"I was born in San Diego and grew up in Guam, Maine, and California. We were a traveling military family for most of my childhood years. We eventually ended back in San Diego and stuck around. For college I decided to attend California Baptist University (Go Lancers!) Which landed me in Riverside. I studied early childhood education, then went on to earn a multiple-subject credential from CBU. I currently teach Kindergarten at Woodcrest Christian Day School and love teaching my littles each day. Some of my hobbies include: hiking, reading, drinking coffee with friends, traveling, Netflix, Disneyland, and of course my village workouts:)" 

How did you stay active growing up?

"Growing up I didn’t play many sports but in middle school and high school I played volleyball. I fell in love with that sport. I would say I am “vertically challenged” so I embraced the libero position and played back row haha"

What is your motivation to workout?

"My motivation to workout is to stay fit and get stronger. Before I  began the village I had very little motivation to workout and would constantly make excuses. Since beginning my fitness career at the village I have seen improvement in my strength and endurance. I still have a ways to go to but I am motivated to move forward because I know that the hard work does eventually pay off."

How does working out make you feel versus before?

" Working out makes me feel more prepared for my day and adds a level of accomplishment. When I am able to push myself further in an exercise or advance in the next size of weights I gain a new level of confidence in my workout. I also have more energy throughout my day with is helpful in the classroom."

What are your fitness Goals?

"My goals are to continue with the momentum of attending the village 3 days a week. As well as, adding cardio on my off days such as hiking, walking, and running." 

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

"No excuses. 5 A.M. bootcamp is already in my schedule for the week, therefore, nothing should take the place of it. Also, what else would I be doing at that time. Getting sleep is one of the biggest factors to my workouts. I have a pretty strict bedtime because if I don’t get enough sleep I know I’ll be cranky the next day and won’t want to workout."


What is something positive that you have learned about yourself since joining the Village?

"I’ll admit I am someone that can easily give up when it gets hard. But, I’ve really tried to be diligent in my commitment with the village and work hard. It’s been amazing to see how the hard work has paid off and that I can have a regular workout routine in life."

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

"Finishing little black dress (LBD) last fall was a big accomplishment. I loved seeing the results of how much body fat was lost, and the endurance and strength that was gained in those 6 weeks. "

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

"It truly does take a village to grow. The advantage that the village has over other gyms is the accountability and personal connection you receive. You are not in it alone and you are working out right along side others who are working toward similar goals. I consistently feel challenged by the ladies right next to me to go further and push harder. I would say just try it out, and don’t give up when it gets hard because you won’t be disappointed."

We LOVE you Chanel! 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


The post April Spotlight of the Month! appeared first on Village Coach Fitness.

]]>
http://villagecoachfitness.com/april-spotlight-of-the-month/feed/ 0
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 […]

The post 5 Ways to Change Your Emotional Eating Habits appeared first on Village Coach Fitness.

]]>

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

The post 5 Ways to Change Your Emotional Eating Habits appeared first on Village Coach Fitness.

]]>
http://villagecoachfitness.com/how-to-change-your-habits/feed/ 0
Why You Crave Carbs and How To Stop It http://villagecoachfitness.com/why-you-crave-carbs-and-how-to-stop-it/ http://villagecoachfitness.com/why-you-crave-carbs-and-how-to-stop-it/#respond Thu, 22 Mar 2018 17:00:08 +0000 http://villagecoachfitness.com/?p=5933 Even when you begin changing your eating habits for the better, incorporating cleaner foods and better practices, you can still fall victim to the massive carb craving.  Sometimes, we attribute these carb cravings to a lousy day at work or a stressful week of deadlines, but carb cravings can also come from physiological imbalances.  When you […]

The post Why You Crave Carbs and How To Stop It appeared first on Village Coach Fitness.

]]>

Even when you begin changing your eating habits for the better, incorporating cleaner foods and better practices, you can still fall victim to the massive carb craving.  Sometimes, we attribute these carb cravings to a lousy day at work or a stressful week of deadlines, but carb cravings can also come from physiological imbalances. 

When you feel stress, cortisol, the stress hormone, skyrockets along with your blood sugar.  To compensate, your body releases the fat storage hormone, insulin, to help bring your blood sugar back to a stable state.  When that happens, the insulin tends to overcompensate, and your blood sugar dips lower than it should. Your body becomes confused and thinks it needs more energy, and thus, a carb craving is born.

Now that you know this, you can take steps to outsmart your body when it comes to carb cravings. First, you can take steps to reduce your stress or learn healthy coping mechanisms for when it arises. Next, you’ll need to change your eating habits to satisfy that carb craving without derailing your progress.

Here are a few of my favorite tricks on how to do this...

The Salty Swap.  Next time you can't shake your craving for a crunchy, salty snack like potato chips, go for something that gives you what you want in a healthy way.  For example, carrot and celery sticks with a side of hummus will fill you up and fuel you for the rest of your day. You can also air-pop popcorn or roast chickpeas, roast kale chips, sprinkling each with a little sea salt to fulfill your saltiest desires.

The Sugary Sweet Swap.  Sweet tooth at it again?  Next time you're longing for a dessert, trick your brain with something naturally sweet that isn’t full of refined sugars and processed junk.  A square of dark chocolate, as long as it’s at least 80% and pure is a satisfyingly indulgent choice that won’t derail your habits. You could also have a banana “shake” using almond milk, a dash of cinnamon and a few drops of vanilla extract for a treat will satisfy your sweet tooth, guilt-free.

The Pasta and Bread Swap.  And of course, there’s the staple items you’ve always eaten with every meal because that’s what you’re used to. Rice, pasta, bread, even cereal…these are all high-carb foods that will derail your efforts if you eat them too often. Luckily, there are swaps you can make that will fill you up while still being wholly satisfying. Cauliflower is a great way to make pizza crust, breadsticks, mashed “potatoes,” and rice. Using a spiralizer will also help you make noodles out of vegetables that taste amazing too. 

Now that you've gotten some ideas on how to tackle those carb cravings -- arm yourself with these ingredients in your kitchen at all times, so these swaps become second nature.

Keep your eyes out for my upcoming Sugar Repair Program in April, I have 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

The post Why You Crave Carbs and How To Stop It appeared first on Village Coach Fitness.

]]>
http://villagecoachfitness.com/why-you-crave-carbs-and-how-to-stop-it/feed/ 0
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 […]

The post 2018 March Spotlight of the Month appeared first on Village Coach Fitness.

]]>

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

The post 2018 March Spotlight of the Month appeared first on Village Coach Fitness.

]]>
http://villagecoachfitness.com/2018-march-spotlight-of-the-month/feed/ 1