Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Thu, 08 Feb 2018 20:33:53 +0000 en-US hourly 1 Doing These Things Can Sabotage Your Health Goals http://villagecoachfitness.com/doing-these-things-can-sabotage-your-health-goals/ http://villagecoachfitness.com/doing-these-things-can-sabotage-your-health-goals/#respond Thu, 08 Feb 2018 19:30:51 +0000 http://villagecoachfitness.com/?p=5751 You’ve ditched the processed junk foods and started bringing healthy lunches to work.  These are powerful first steps that sound simple but make a profound impact.  You even saw some significant improvements in the beginning, but you’ve seemed to hit a plateau.  So, what’s going on?  While eating clean is of utmost importance when paving […]

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You’ve ditched the processed junk foods and started bringing healthy lunches to work.  These are powerful first steps that sound simple but make a profound impact.  You even saw some significant improvements in the beginning, but you’ve seemed to hit a plateau.  So, what’s going on? 

While eating clean is of utmost importance when paving a healthier path, there could be some non-food related reasons why you’re not seeing or feeling any improvements lately.  

Here are a few non-food related reasons you may be feeling stuck…

Being too focused on the scale

When you feel like you’re doing all the right things, it can be frustrating not to see or feel any improvements — try not to get discouraged, though.  We tend to measure our success by the number staring back at us on our scale, which isn’t an effective way to gauge our progress.  With things like fluid fluctuations and building muscle, the scale can be deceptive.  It is most practical and accurate to assess our growth by how we feel and how our clothes are fitting.  Don’t let the scale tell you how you’re feeling; you are far more than that number.  

Not exercising

If you’re eating healthy and not prioritizing exercise of some sort, you will likely hit that plateau.  While eating clean is a crucial piece of staying healthy, exercise is the other puzzle piece necessary to achieve the goals you’ve set for yourself.  You don’t need to workout in the gym for an hour every day if you don’t want to but at the very least, walk briskly for 20 to 30 minutes each day.  Find the exercise that fits into your schedule and that you enjoy the most.  

Exercising too much

And yes, there’s a fine line to walk with exercise. If you don’t exercise enough, it’s not ideal — but if you exercise too much it causes stress and impairs your adrenal hormone production. So if you’re working out too much in hopes to reach your goals faster, take a couple of days off and reevaluate your workout strategy for better results, like with yoga and weights instead.  Contrary to what you might think, weights are an important part of an exercise that will help you build a stronger body, even when your body is at rest.  

You’re still drinking sugar

Sure, you eat salads and healthy meals all day long but your morning coffee is filled with cream and sugar, or you’re drinking fruit juices or diet soda.  If this is a struggle, make it a goal this week to begin making some changes in this area.  If your drink of choice is something other than water, begin trading water in for your beverage of choice until you crave water more than that sugary drink.  It will happen, I assure you!  Try flavored sparkling water like LaCroix to satisfy the bubbly craving, and infuse your water with fruit to add some flavor.  

So when you feel like you’re stuck in a rut, reevaluate the non-food related daily habits that may be hindering your progress.

Check out my 6-Week Sugar Repair to finally kick sugar addiction in teeth😊Click HERE for more info!

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Simple Ways to Stay Healthier This Winter http://villagecoachfitness.com/simple-ways-to-stay-healthier-this-winter/ http://villagecoachfitness.com/simple-ways-to-stay-healthier-this-winter/#respond Thu, 25 Jan 2018 19:00:57 +0000 http://villagecoachfitness.com/?p=5738        Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down.  I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more […]

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       Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down.  I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more rest and relaxation.  The critical part of this fascinating natural phenomenon is that we listen and oblige.  

Another tendency is to feel our desire to workout slow down this season, which is also common.  There are a few ways I go into the Winter season mindful of this, and I'm going to share with you my top ways to help you keep a Winter wellness routine, as well.  These work for me each year, and I hope you'll gain some ideas you can use, too! 

My favorite Winter Wellness tips... 

1. Don’t burn the candle at both ends

If your social calendar looks anything like mine, it's jam-packed this season.  We just made it through all the Holiday parties, and now it's time to catch up with those we didn't have time to see last month, and of course, celebrate the New Year.  

However, don’t feel obligated to attend every gathering you get invited to, particularly if you’re feeling burnt out from work and your other obligations. It’s great to meet new people and socialize, but if it causes you to get less sleep or it stresses you out, decline some of the less essential offers.

2. Be mindful of social settings

For the events you do attend, remember that cold and flu germs often lurk without symptoms at first. There’s no need to be paranoid about shaking hands or meeting people, but be mindful of your hands before you eat and don’t touch your nose, mouth or eyes after shaking hands with someone. Keeping your hands clean is the best way to avoid a winter illness.

3. Keep working out

Your best battle against the winter blues is to keep to your workout routine. Finding it hard to stay motivated during the colder months?  Switch things up.  Try a new class at your gym or take on a new challenge that will help keep you motivated.

4. Hydrate more

Getting enough fluids is essential on any day, but in winter the weather is drier and so is the heat indoors. Not only that, but your skin can become parched too. Drinking more water and applying more moisturizer is a must.

So, what's the norm for you?  Do you try to stay on track during the winter months, or do you put things off until it starts to warm up outside?

I know that for myself, I find activities that I can do inside to keep on track. Bootcamp, Yoga, Pilates, inside Pool, or inside gyms are all great options! 

Be kind to yourself during the winter months and the rest of the year too!

If you're ready to start your fitness career, call/text us today for more information on how we can help!

                                            Call or Text: 951-296-3546                                                  E-mail: support@villagecoachfitness.com

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2018 January Spotlight of the Month! http://villagecoachfitness.com/2018-january-spotlight-of-the-month/ http://villagecoachfitness.com/2018-january-spotlight-of-the-month/#respond Mon, 15 Jan 2018 10:00:07 +0000 http://villagecoachfitness.com/?p=5704 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Cindy Stolfus. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our January 2018 Spotlight Tribe Member: Self-driven, resilient, and kind; Cindy Stolfus!Cindy'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, Cindy Stolfus. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our January 2018 Spotlight Tribe Member: Self-driven, resilient, and kind; Cindy Stolfus!

Cindy's Story:

"I was born in Modesto, CA. I have one older brother and my family still lives in that area of central California. I lived in Modesto through high school, coming to Riverside in 1987 to attend California Baptist University. I loved the Psychology and Sociology classes and ended up majoring in Sociology with an emphasis in Social Work.  After I graduated I had difficulty finding a job in Social Work and ended up taking a job teaching in an elementary school.  I realized I really liked it and was still helping people! I went back to school and got my credential soon after. I taught 5th grade for a few years and then taught 6th grade for six years. During those years teaching, I met my husband, Robert, and got married. When we decided to start a family, I was blessed to be able to stay at home during their early years. We have two sons, Micah (17) and Campbell (15). I still work at the same school I started at out of college.  I have been at Woodcrest Christian Day School for over 25 years.  During the time I was home with my boys I went back to school and got a Master's Degree in Educational Leadership. When I  returned to work full time I became the Vice Principal. I love my job because I work with great kids, families and co-workers." 

Did you play Sports Growing up?

"I didn't play sports growing up or even really like to watch sports!"

What is your motivation to work out/How did you decide to start your fitness career?

"I would say I started my love of fitness in high school. I took an aerobics class and thought, Wow! This is so much better than playing a sport! I loved the music and remember our final exam was to make up our own routine. (It was the 80s! What's not to love about the music and the outfits!)I continued to go to aerobics classes in college and after college joined The Tournament House for their step classes. (Aerobics with a step!) After the kids were born, I would walk in the neighborhood with the stroller. Pretty soon I started to run with the stroller and before I knew it I was running regularly.

Not something I set out to do but just wanted to lose the baby weight. Once I got up to 3 miles, I began to look for a race to participate in. I was thinking a 5K since I had never done a race before. I saw on Facebook a friend was doing a half marathon and looking for others to run also. I honestly don't know what made me say yes, but I signed up. I did my first Half Marathon the year I turned 40!  I was slow, but I finished!  I have since completed a total of 9 half marathons, a few 10Ks and many 5Ks."

How does working out make you feel? 

"I joined the Village because I wasn't feeling as motivated to run after my running partner moved away. It is hard for me to stay motivated when I am working out alone. I love the Village because you don't work out alone. There are a wonderful group of encouraging women to spur me on as well as the amazing coaches who kick my butt! I love the way I feel when I have finished a hard workout. I feel strong and accomplished. I also love it when I don't think I can do something, but I am challenged by the coaches to "dig deeper" and I find out I can do it!" 

What are your goals?

"My goals are to keep up with my teenagers! I encouraged them to run at an early age and ran their first 5K with them. Now they run circles around me and challenge me!  I also would like to stay fit as I get older. I realize that working out and eating right are going to help me reach those goals."

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

"In the past I struggled with keeping up with the workouts in the evenings since I taxi the boys around to all their activities. But this last year I have done so much better. I never thought I would be able to do the 5:15 a.m. workouts! But a year ago December I gave it a try and I love it!  I have to plan ahead to do it by ironing my clothes for work, making my lunch and laying out my work out clothes the night before.  But then, there is no excuse and nothing else on my calendar at that time of the morning!" 

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

"The Village is more than just a place to work out!  It is personal and that's what makes it better than the place down the street. The coaches really care about you. They get to know you and adjust the workouts if needed to their clients. They always have time to listen and have often checked on me when I had an injury or pulled muscle. But they also don't take it easy on you either. They challenge you and push you to be better!"

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

"I continue to work towards my ideal weight. Even though I haven't achieved it yet, I have made progress. One of the biggest changes that I see is the change in my eating habits. I have learned a great deal about nutrition and with the eating plans we receive I have been more conscious of what I buy and the meals I make. I have tried many new foods and ingredients and my family has too!"

We LOVE you Cindy! 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 Cindy some love by leaving a comment below!

Take advantage of our New Year Promo to start your fitness journey today!

CLICK HERE FOR MORE INFORMATION!

Starts Jan 22nd, 2018.   

                                            Call or Text: 951-296-3546                                                  E-mail: support@villagecoachfitness.com


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Six Super Simple Ways to Eat Better http://villagecoachfitness.com/six-super-simple-ways-to-eat-better/ http://villagecoachfitness.com/six-super-simple-ways-to-eat-better/#respond Thu, 11 Jan 2018 19:00:19 +0000 http://villagecoachfitness.com/?p=5622 The holidays are over and the new year is among us -- a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. The most popular resolution is improving health, and we usually are quite ready after the holidays. As tasty as the holiday tidings are, […]

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The holidays are over and the new year is among us -- a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. The most popular resolution is improving health, and we usually are quite ready after the holidays. As tasty as the holiday tidings are, they leave us feeling a little less on track with our goals than we'd like.

Those new healthy resolutions don't have to be complicated, and they don't have to end before February even arrives. The key to looking and feeling your best is to keep it uncomplicated and simply focus on clean eating. In case you've heard the term "clean eating" but haven't quite understood what it means -- clean eating is all about consuming healthy, whole foods and cutting out the processed junk. Whether you’re ready to jump start your clean eating now or you’re wondering what it takes to get started, we’ve got super-simple steps for a no-fail progression into clean eating.

1. Focus on your Inner Motivation

Whether you’re determined to race in the Boston Marathon next year, or you have seen first-hand the damages done by not eating well through relatives or friends that have suffered as a result of their eating habits. Whatever it is that is motivating you to eat clean, bring it into your direct focus so you will be more successful in sticking to your clean eating plan.

2. Re-evaluate What You’re Currently Eating

Before you begin your clean eating journey, it helps to journal about what you’re eating before beginning. This way, you can truly see what it is you’re eating and look for patterns. After the stressful end of a week at the office, you might notice you’re more prone to ordering pizza, and you can take steps to head that off at the pass rather than fall into the same pitfall time and time again.

3. Set Realistic, Measurable and Specific Goals

When people make changes to things in their lives such as a change to their eating habits, they can set themselves up for significant failures if they don’t take it step by step. That means that if you want to be successful in the long-term, you should tackle one or two new things every 1-2 weeks, so you have a better chance of sticking to it. Don’t just say you’ll stop eating desserts forever. Instead, set a goal of only eating one small dessert per week, and go from there to decrease it further. It’s realistic, measurable and very specific.

4. Clean out Your Pantry

Sadly, most American pantries are filled with processed foods. A good rule of thumb is to cut out anything that contains more than five ingredients on the label, and anything unnatural should go. If you have a lot of unopened items, donate them to a shelter.

5. Re-focus your Grocery Shopping Strategy

We’re creatures of habit, every one of us. When we go to the supermarket, we usually follow the same path every time. Shake things up and head straight for the produce section. You really should be avoiding almost all of the middle aisles of your supermarket anyway because that’s where those processed food pitfalls lurk!

6. Master Meal Prep

One of the easiest ways to dive right into clean eating is to prep your meals. You’ll find tons of healthy meal prep plans online that even give you shopping lists to use. If time is a factor, look for crockpot recipes that require you to dump in the whole foods in the morning and come home to a hot, delicious, clean and healthy meal every night!

As you can tell, it only takes small changes over time to create a sustainable, healthy lifestyle. I’m here to cheer you on every step of the way, click the comment box and let me know how you are feeling, and what you’d like to accomplish as your first step. I’d love to hear your plans.

If you're ready to start a regular exercise routine & get on track with your nutrition give us a call for a free consultation and let us help you!

Join us for our NEW YEAR NEW YOU 28 Day Body Transformation! 

CLICK HERE FOR MORE INFORMATION!

Starts Jan 22, 2018.   

                                            Call or Text: 951-296-3546                                                  E-mail: support@villagecoachfitness.com

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How to Prevent Stress Eating During The Holidays http://villagecoachfitness.com/how-to-prevent-stress-eating-during-the-holidays/ http://villagecoachfitness.com/how-to-prevent-stress-eating-during-the-holidays/#respond Thu, 21 Dec 2017 19:00:51 +0000 http://villagecoachfitness.com/?p=5603 The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn […]

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The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn to that tray of cookies for moral support. After all, cookies won’t criticize you about your life choices the way your family will.

But that’s not healthy and you know it. Plus, you’ll feel even less joy when you realize you’ve undone the whole year’s worth of fitness you’ve worked so hard for. If you find the holidays cause you to gobble down more than you should as a way to cope with the stress, we present to you these 5 ways to stop the stress eating before the first tray of cookies is trotted out to the company break room.

-Be Active

When your boss announces there are no bonus checks this Christmas or your mom says you’re still single because one of your nails on your manicure is chipped, instead of reaching for the holiday goodies, get outside in the fresh air for a walk, hit the gym, chase your kids in the yard, or just do something physical that appeals to you. You’ll release the stress and the exercise will help release the proper chemicals in your brain to make you feel better.

-Workout Your Mind

The brain needs exercise too. Instead of letting it harp on the negative things that cause you to stress-eat, give it something constructive to do. Take 10 to 20 minutes to yourself to read something you want to read, work on a crossword puzzle or do something else that stimulates your mind in an enjoyable way. It will help you feel refreshed.

-Focus on Healthy Eating

While it’s true that the holidays are certainly a time for more indulgent meals, when you focus on your healthy eating prior to the big family dinners, it won’t be such a shock to your waistline. Make sure you’re eating meals as you would normally without skipping them. If you starve yourself all day because your job or your family (or both!) is making you nuts, you’re more prone to stuffing yourself at dinner with things that aren’t very healthful.

-Practice Moderation

Yes, there are certainly foods we only get to enjoy during this time of year like holiday cookies and cakes. But again, eating all of them isn’t going to do any good. So indulge mindfully and moderately. If you always look forward to your sister’s famous pecan pie, then focus on eating that when the time comes and say no to treats that aren’t as delicious like boxed cookies.

-Forgive Yourself

No one is perfect so if you find you caved into peer pressure at work and ate treats you promised yourself you wouldn’t, forgive yourself and move on. Make the next thing you eat healthy and get moving on your exercise. But above all, keep your head up because that is the key to getting through the stress of the holiday season.

If you're ready to start a regular exercise routine & get on track with your nutrition give us a call for a free consultation and let us help you! 

Call or Text: 951-296-3546

E-mail: support@villagecoachfitness.com

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December 2017 Spotlight of the Month! http://villagecoachfitness.com/december-2017-spotlight-of-the-month/ http://villagecoachfitness.com/december-2017-spotlight-of-the-month/#respond Fri, 15 Dec 2017 19:30:26 +0000 http://villagecoachfitness.com/?p=5578 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Alda Aguirre. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our December 2017 Spotlight Tribe Member: Compassionate, Intuitive, and Gracious; Alda Aguirre! Alda's Story: " I […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Alda Aguirre. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our December 2017 Spotlight Tribe Member: Compassionate, Intuitive, and Gracious; Alda Aguirre!

Alda's Story: 

" I was born and raised in San Bernardino, Ca. When I was 17, I started working for the State of California in one of the workers’ compensation insurance legal offices. I majored in English at Cal State Fullerton and then went to Pacific Coast University School of Law where I graduated with a Juris Doctor. While I went to school, I continued to work for the State, moving up from the mailroom to legal secretary, then becoming a trainer that allowed me to travel throughout the state. I eventually became an underwriter for the State, writing workers’ compensation policies for large companies. I enjoyed what I did but did not feel like what I was doing was making a difference. After 17 years of being in the Insurance Industry, I decided to make a change and I transferred to Social Services for the State of California. At first, I conducted inspections and monitored daycare centers and homes but found that investigating incidents was what I enjoyed the most. I am a Complaint Specialist for Community Care Licensing for the State of California. I investigate incidents and complaints of daycare. I find it rewarding to ensure the health and safety of children in care at the facilities that provide care to the children of working parents.

​At the end of the day I come home to a loving husband, who is very supportive of my career. We have a 14-year-old son who keeps us busy. Most of our family time is spent at the gym, supporting my husband coaching and my son playing basketball. We have two beautiful dogs, Iggy and Bailey who keep us busy when we are home."

Did you Play Sports Growing up?​

"As a child I was a fast runner however my parents’ traditional beliefs were that sports were for boys and dancing was for girls so I grew up dancing. I was a Hawaiian Dancer for 5 years and then a Folkloric Mexican Dancer for 4 years. Some of those years I danced both and we performed at fairs and participated in parades."

What is Your Motivation to Workout?

"My motivation to work out is that I want to be healthy. In 2016, I realized that I was unhealthy and unhappy, I was broken… June 24, 2010, my father, was diagnosed with AML (Acute Myeloid Leukemia). He was an amazing athlete, and he never got sick! We fought, we fought hard, but lost the fight on November 2, 2010. When I lost my dad when he was only 66, I never saw it coming. I was a daddy’s girl and he was my best friend. After losing my dad, I changed. I was very guarded and sad. Even when I was happy, I was sad. Rather than deal with my pain, I focused on taking care of my family, doing for others, but ignoring myself and my needs. Eventually, who I saw in the mirror was not me."

How Did You Decide to Start Your Fitness Career?

" On the 6th year anniversary of my father’s diagnosis, I was at a basketball game attending a game my husband was coaching and Coach Fatimat was there. I had only met her once before that, but instantly felt a connection to her. I’m not sure how I got the courage, but I walked up to her and told her that I needed help. Coach Fatimat reached out and grabbed my arm and told me to come see her at the Village. The first time I met her was like a therapy session, I unloaded a lot of the emotional baggage I had been carrying for 6 years. Coach made me feel welcome and eased me into eating well, cooking healthy delicious meals, and taking care of my body. 

Now, what keeps me motivated is my family and the Village. If I am having a stressful day at work or when I get sad missing my dad, I sign up for an extra class, choose a heavier weight to lift, or I sign up for another run. These are the things that now bring me peace and joy. "

How Does Working Out Make You Feel?

" Working out makes me feel energized and strong. I feel like when I am at the Village this is 'me time' and it is my opportunity to focus on my body and my health. I drive 20-30 minutes each way to work out. During my drive, I do not talk on the phone, or text. I use my drive to relax and get into my work out mode. During my workouts I have to focus on every part of my body, that I am using, so I can’t think about work, groceries, or what’s for dinner. When I am done with my workout, I feel relieved, relaxed, and ready to take on my day. "

What Are Your Goals?

" My goals are to lose weight and get stronger. Although I would like to see a much smaller number on the scale, my goal is actually to look and feel strong and healthy. I would like to see definition in my arms and legs, and a much smaller mid-section. I also would like to feel good about the meals I cook for my family, I want to learn to appreciate and enjoy the healthy meals as much as I do the cheat meals. I have daily struggles with eating the proper amounts of food and because most my time with family involves gatherings with lots of food, making the right choices are challenging."

What Do You Do To Ensure Time For Your Workouts?

" In order to make sure that I have time for my workouts, I have given up my weekday late night binge TV watching. I work out first thing in the morning so I wake up 1 hour before class, no snooze on workout days! That means I have to go to bed early, my family knows, Mama has to be in bed around 9:00 p.m. and asleep by 10:00 p.m. I schedule 30 minutes of time to get ready in the morning and I am out the door by 4:30 a.m. which allows me 30-45 minutes of drive time. Working out first thing in the morning allows me the opportunity to take care of me before my family even wakes up. "

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

" For anybody who is on the fence about joining, I say, 'come in and meet our Coaches'. Open your heart and open your mind. This is not a diet program and there are no gimmicks. Joining VCF is not a membership or a club, it is about allowing others to help you make a commitment to yourself to be healthier. "

What Type of Milestone Have You Accomplished Since Joining The Village?

" My biggest milestones were running and completing Coaches Kettlebell Challenge. When I started working out at VCF, I had never done a snatch or a swing. Now, I am able to snatch two kettlebells at once! I have also been able to run two 5ks, two 10ks, and one 15k with my fellow tribe members joining the runs!"


We LOVE you Alda! 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 Alda some love by leaving a comment below!

If you're reading this and think you are ready to make a lifestyle change by joining our incredible group of people schedule an appointment today!

Call/Text: 951-296-3546 

E-mail: support@villagecoachfitness.com for more info!


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How to Effortlessly Add Healthy Benefits to Your Holiday Dishes http://villagecoachfitness.com/how-to-effortlessly-add-healthy-benefits-to-your-holiday-dishes/ http://villagecoachfitness.com/how-to-effortlessly-add-healthy-benefits-to-your-holiday-dishes/#respond Thu, 07 Dec 2017 19:30:28 +0000 http://villagecoachfitness.com/?p=5537 The holidays are here, and it is time to savor all the joy they bring -- friends, family, meals together, giving & gratitude. Of course, along with them are hearty dishes and sweets that can certainly wreak havoc on our bodies. Casseroles laden with cream, sugary cakes and cookies, and other tempting empty calorie bombs […]

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The holidays are here, and it is time to savor all the joy they bring -- friends, family, meals together, giving & gratitude. Of course, along with them are hearty dishes and sweets that can certainly wreak havoc on our bodies. Casseroles laden with cream, sugary cakes and cookies, and other tempting empty calorie bombs will adorn the dining tables we surround. Unless we do something about it, that is!

But how can you make healthy decisions during the season of eating, especially without anyone noticing? Well, I have a few of my favorite tricks to share with you that I use each season, and the best part is, nobody ever notices.

My Favorite ways to sneak healthy goodies into my meals are...

Go for bone broth or herbal teas

When you roast or poach food, make soups or stews, or even for your gravy, use something that gives you a boost of health instead of canned sodium-riddled broth or plain water. Using bone broth will add more depth of flavor, and it will provide you with healthy immune boosting properties. You could also try herbal teas like ginger tea or green tea that will add a light flavor and add more antioxidants for better health.

Sprinkle in some turmeric

Turmeric is a naturally powerful anti-inflammatory that is filled with antioxidants. It is related to ginger and looks quite similar to a ginger root, and is most easily consumed in dried form. You can sneak it into dishes by sprinkling it in and enjoy the benefits it brings. Add just a little bit to your sweet potatoes, salad dressings, and dips. Go easy on it since the flavor can be strong to those that aren’t used to it.

Use sweet alternatives

Don't worry -- I'm not suggesting you do away with your dessert table altogether, but those unrefined sugars are what we are trying to avoid. If you swap out the unhealthy stuff for a natural sweetener that is a better option, you’ll still get the sweet tastes everyone loves without the slew of chemicals. Try raw organic honey. Local honey is best, which can typically be found at your local health food store. You can also look for coconut sugar or coconut syrup, or even use dates.

Freshen up flavors with fresh herbs

Fresh herbs add a new dimension of taste to your dishes without adding fat and calories. Plus, they naturally have their own benefits from adding more antioxidants to reducing inflammation. Experiment with your favorite ones to add more zing to your mashed potatoes or liven up your veggies.

The holidays don’t have to be so heavy on the unhealthy items, particularly when you use these simple tricks for making your favorite holiday dishes healthier. Happy Holidays!


If you're ready to:

-Finally quit your sugar habits?

-Tap into an unlimited natural energy supply?

-Repair your damaged body from the inside-out?

-Release those extra pounds that are weighing you down?

-Eat delicious foods that help you feel your best?

Yes? Then I have just the program for you!​

Click HERE for more information about my 6-Week Sugar Repair!

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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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Indoor Workouts You Can Do When It’s Cold Outside http://villagecoachfitness.com/indoor-workouts-you-can-do-when-its-cold-outside/ http://villagecoachfitness.com/indoor-workouts-you-can-do-when-its-cold-outside/#respond Thu, 09 Nov 2017 19:00:09 +0000 http://villagecoachfitness.com/?p=5381        During the warm summer months, nothing is as enjoyable as an outdoor run in the sunshine, taking a dip in the local pool or rolling out your yoga mat in your favorite local park. But when the Autumn breeze starts blowing and temperatures drop, we have to get creative and intentional about […]

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       During the warm summer months, nothing is as enjoyable as an outdoor run in the sunshine, taking a dip in the local pool or rolling out your yoga mat in your favorite local park. But when the Autumn breeze starts blowing and temperatures drop, we have to get creative and intentional about indoor workouts to get us through the cold months. Depending on where you live in the world, you may still have a bit of time left for outdoor workouts before it’s too cold. But for those of you who are ready to start your indoor workouts, let’s go over some ideas!

HIIT Workouts

       HIIT stands for 'High Intensity Interval Training'. If you don’t want to commit to a gym membership, or you simply prefer working out at home as opposed to a gym, then you can always use your own home as a private fitness studio. There are plenty of HIIT workouts available on the internet that only require little time and little space. You could get away with working out a couple of times a week with sessions of 15 to 30 minutes. This is perfect when you are short on time but still want to see results. HIIT allows you to get in your cardio quickly, instead of spending 45 minutes-1 hour on that boring treadmill. 

Hit up the Gym

       For those of you who do live near a gym and prefer that atmosphere, it might be wise to get a gym membership for this part of the year. In the gym, the temperature is always right, you can replace running outside with running on a treadmill, take a yoga class, or you could work on your strength training. There are a lot of possibilities in the gym, and you can constantly switch up your workout without getting bored.

Visit the Local Indoor Pool

       If there is an indoor pool near where you live, you may want to pay it some visits in the colder months to come. Swimming is easy on the joints while still working your muscles and raising your heart rate. So, if your knees are sore from hitting the pavement one too many times, then swimming can be great to still be in good shape with a well-rested body when spring rolls around again.

Use YouTube to Your Advantage

       One of my favorite things about YouTube is the availability of free workouts. You can find pretty much any workout on YouTube -- Yoga, Pilates, Dance routine exercises, etc. It's a limitless option, so you're sure to find a workout that suits you!

Join The Transformation Village!

       Village Coach Fitness is a safe and fun place to workout! We take you from wherever you are in terms of your current ability and help you achieve your fitness goals. We offer Bootcamp, Team Training, & Personal Training. Here is a reason for you to give us a try! 

If you would like to acquire more information about our studio, please click HERE. 

Work on picking one of these options and sticking with it. The weather doesn't have to undermine your fitness habits -- it's usually as simple as making a small adjustment, such as this. Our famous Village exercise, “Dirty Bugs” looks easy but this movement will confuse your brain because you have to actually think about what you’re doing!

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