Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Fri, 08 Feb 2019 21:22:08 +0000 en-US hourly 1 February 2019 Spotlight of the Month http://villagecoachfitness.com/february-spotlight-of-the-month/ http://villagecoachfitness.com/february-spotlight-of-the-month/#respond Wed, 06 Feb 2019 22:56:41 +0000 http://villagecoachfitness.com/?p=7133 We’re so excited to share with you the personal story about this months’ spotlight member of our tribe, Kayla Dufour. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our February 2019 Spotlight Tribe Member: Radiant, Inspiring, and Strong; Kayla Dufour!  Kayla’s Story: “My name is Kayla […]

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We’re so excited to share with you the personal story about this months’ spotlight member of our tribe, Kayla Dufour. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our February 2019 Spotlight Tribe Member: Radiant, Inspiring, and Strong; Kayla Dufour! 

Kayla’s Story:

“My name is Kayla Dufour and I was born and raised in Riverside, California. I am a graduate from Martin Luther King High School. I then attended UNLV as a Dance major. I returned home to pursue my passion of reading and writing at RCC then onto California State University, Fullerton. At CSUF I was a member of a national championship dance team. That year our team received a gold medal at UDA nationals in Orlando Florida. I graduated from CSUF with a bachelors in English with a focus in Linguistics and Composition.

Shortly after graduating CSUF, I attended University of Redlands where I earned my Masters in Learning and Teaching with a single subject credential in English. I currently am a tenth grade English teacher and assistant dance coach. My hobby of choice was and is dance. I picked up the hobby of blogging after ending my dance career. My blog, A Daily Cup of Sunshine is a series of  day to day adventure I go through as I grow up and face new challenges, such as heart break, paying bills, fighting my love for Taco Bell, and everything in between. The power of writing is truly magical and provides a sense of mental relief.”Did you play any sports growing up?

“Dance has always been a passion of mine. I suffered multiple injuries growing up but always remained determine to improve my skills and stay as physically fit as possible. I was on my high school varsity dance team as well as a dancer for a private studio. Dance was all day everyday for me. I continued my dance career as long as i could in college before my Achilles injury became too severe. I then began to coach, which brought so much happiness.”

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

“My motivation to work out is to live a lifestyle I am proud of. My mother loved to work out and had the most contagious energy I have ever seen. She suffered from an auto immune disease called Scleroderma. This is a playing factor in why I took the opportunity to change my lifestyle. I saw how strong my mother was and knew I can be just as strong and positive as her. I want that for my life. An energy that leaves an impression on people I cross paths with.”

How does working out make you feel versus before you started?

“When I work out I have an energy that is untouchable throughout the day, my students even notice a difference. I know that after every work out I am training my body to be strong. I think people view fitness as losing weight and harshly judge the number once they step on that scale.”

What are your fitness goals now that you are familiar with your fitness ability?

“There is a difference between fit and strong. I want to be strong. I want to challenge my body to build muscle in places I never imagined could. My aim to grow as an individual includes working out on a daily basis. That requires a strict discipline. Time is the only thing that is non- stop throughout our days. YOU MUST MAKE TIME.”

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

“Signing up for classes holds me accountable for my fitness journey. If I fail to make it to the morning class because I snoozed one too many times, there is always the evening classes to attend. Even after a long day of inspiring the youth and working out is the last thing I want to do, I know that working out will make me stronger for the next day I tackle.  It is a commitment to bettering your well-being.”

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

“A positive that I learned once I started this journey was that I CAN DO IT! It is possible. I have the support from my village and the determination to accomplish my goals. Just when that last rep hits and I don’t think I can do it, I have the village around me supporting me with their strength.”

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

“Some milestones that I accomplished was becoming aware at life events. I always thought if I am on this journey I can’t do this or I can’t do that. It is about BALANCE! It is being aware of the food your are fueling your body with. I am at the age where I have a wedding, bachelorette, bridal shower, baby shower, etc. almost every weekend. I have become aware of the food I choose to eat and I balance it with a work out. I am literally in a relationship with my fitness.”

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

“Something I can say to future Village members would be the possibilities and opportunities are endless. Whether it is during a work out or planning your meal preps, the support is there. The support for mental, physical, and emotional wellness. I struggled everyday to find a program that worked for me.  This is not a program… THIS IS A LIFESTYLE CHANGE. And it has been the best change.”

 

We LOVE you, Kayla! We’re so grateful to have you be apart of our tribe! Thank you for sharing your story with us all and inspiring others! Don’t forget to show Kayla some love by leaving a comment below!

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

                                        Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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January 2019 Spotlight of the Month http://villagecoachfitness.com/january-spotlight-of-the-month/ http://villagecoachfitness.com/january-spotlight-of-the-month/#respond Fri, 11 Jan 2019 17:56:11 +0000 http://villagecoachfitness.com/?p=7072 We’re so excited to share with you the personal story about this months’ spotlight member of our tribe, Kellie Rathbone. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our January 2019 Spotlight Tribe Member: Motivated, Successful, and Inspiring; Kellie Rathbone!  Kellie’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, Kellie Rathbone. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our January 2019 Spotlight Tribe Member: Motivated, Successful, and Inspiring; Kellie Rathbone! 

Kellie’s Story:

“I was born in La Mirada, CA. I am Greek, French Canadian, Irish, and English. I grew up in Covina, CA, and then moved out to the desert, Indio, CA, for my high school years. I’ve lived in Covina, Montclair, Indio, Palm Desert, Hollywood, West Hollywood, Culver City, Hesperia, and now Riverside. Let’s just say I moved around a lot! I was the only child until I was thirteen. I have a little brother, Jacob, who is my favorite human! My mom is also one of my best friends. I have a boyfriend, Jason, whom I’ve been with for 6 years now.

I work at UPS. I am a Health & Safety Supervisor/Trainer. I love my job! I have no kids, but I do have two fur babies, Ruby, my Bulldog, and Pita, my rescued Chihuahua.  Hobbies? I love spending time with my loved ones, music – rock n’ roll – I love anything with an amazing guitar, concerts, being outdoors-hiking, motorcycles- Harleys, working out, my two dogs, and living a sober and clean lifestyle.”

 

Did you play sports growing up or take part in any extracurricular activities?

“I was in ballet and tap for 4 years. Then, in middle school, I was on the cheer team.  (Definitely wasn’t for me, though). I loved swimming growing up. Everyone asks if I played volleyball because of my height (I am 5’11), but I never got into it. I didn’t really commit to any sport.”

What is your motivation to work out?  What made you decide to start your fitness career?

“I have had some major challenges growing up, as I’m sure we all have, not always making the best decisions and it affecting me negatively. I can say now, this is the strongest I’ve been mentally and physically. In the past, I tried so many ways of losing weight. Crash diets, not eating, I had an eating disorder in high school up until my early 20’s which hurt my body badly, and then my typical working out for a week and then giving up. I was also confused as to what exercises to do. Questioning if I was doing things right or not.

To top it off, the past 5 years working out was not on my mind as I was battling my addiction – Alcohol consumed every single aspect of my life. It came to a point that I was sick and tired of being sick and tired and needed to do something because I was not happy with myself. I was flat-out miserable. My motivation only lasted a few days, and I knew I needed accountability when it came to working out, which is why I joined the Village. My motivation is to be a better me and live a healthy lifestyle to see myself consistently grow.  It’s not about how thin I look, or how much weight I’ve lost, but how I feel inside which blossoms externally. Even when I am exhausted from work, as I work a graveyard shift and do not get home until 3:00-4am, I’m still there at the studio ready for my workout because I understand the value of doing it. Do I have hard days? ABSOLUTELY. But, your motivation turns into dedication. Working out ties into my life now. As I mentioned before, I live a sober lifestyle. Two years ago, I would have never fathomed where I am today, and that, in itself, keeps me so, so motivated/dedicated.”


How does working out make you feel versus before you started?

“I feel like a completely different person! My energy levels, the physical strength that I have now, my confidence, all of these things have flourished. Working out has affected me mentally, physically, and spiritually. I am not in denial now when it comes to my health and fitness. I look forward to my workouts because I know how I’ll feel after, and it makes me feel proud of myself for sticking to something that has changed my life for the better!”


What are your fitness goals now that you are familiar with your fitness ability?

“If you would have asked me this question the first month of working out, I would have said to be thin and lose weight. NOW, my fitness goals are to get stronger, lean, build muscle, of course see my body fat percentage decrease, and to achieve self-improvement.”


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

“My workouts are permanently assigned to my routine, then I figure out how to make time for everything else. I know without my workouts, I won’t be 100 percent in anything else that I do. We all have time.  It’s just actually making the time and deciding to do it. I learned to discipline myself. I made up hundreds of excuses as to why I didn’t work out – “I’m too tired, I work too much, I have a bad knee and back, I can’t afford it, I’ll do it next month, I’ll just eat healthy, I have way too much going on,” all these thoughts and excuses while I sat on my butt!  I know without accountability, I would struggle and probably only workout for a week and give up as I used to do, which is why I am at the Village and have never missed a day!”

 

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

“My limiting beliefs of myself are subsiding. I know I can do this, and have learned about my strengths tremendously. Regularly exercising helps me in a lot of aspects of my life. I’ve learned discipline, to push myself, and that it’s not about the numbers on the scale! I’ve also learned to be patient with myself. Results do not happen overnight.  It is a process.”


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

“I have been scared to step on the scale. I remember my first weigh-in, I told Coach Fatimat to not tell me what the numbers were. I ended up looking accidentally on the paper it was listed on. It didn’t shock me, but I also didn’t feel happy. Numbers, numbers, numbers! Honestly, I haven’t weighed-in since October. I guess I’m due to see the results, but right now, I just like how I feel. I can physically see the changes, and mentally feel the changes. My commitment and consistency working out is a milestone for me.

 Another milestone that I have accomplished is my sobriety. I have been sober for 21 Months. April 10th, 2017 is the day I made a decision to seek help and change my life. I am not ashamed of what I turned into, or my past, because I know my story can help someone else, and I wouldn’t be the person I am today without all my troubles. Improving both my health and fitness are two huge accomplishments that I am proud of. Every day I am grateful for these milestones, and I continue to challenge myself and take things day-by-day.”


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

“Stop self-doubting what you know is right! You have time.  You’re ready now. Don’t think you’ll be ready next month, because “next month” will turn into never. Show up and do what you can. I just dove into it. I could only bear 5lb dumbbells my first month.  So what? I couldn’t do every exercise perfect, and? No one is perfect, and we have to start somewhere. Remember, you are worth a healthy life. This is about YOU, and being a better YOU! Gaining self-love and seeing your body change over time is a beautiful thing!”

We LOVE you, Kellie! We’re so grateful to have you be apart of our tribe! Thank you for sharing your story with us all and inspiring others! Don’t forget to show Kellie some love by leaving a comment below!

 

 

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

                                        Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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Core Exercises Using No Equipment-My Fav http://villagecoachfitness.com/core-exercises-using-no-equipment-my-fav/ http://villagecoachfitness.com/core-exercises-using-no-equipment-my-fav/#respond Thu, 20 Dec 2018 17:00:06 +0000 http://villagecoachfitness.com/?p=6899 The core muscles are the most important muscles in the body for movement. Not only do strong core muscles look good but they connect the top half of the body to the bottom half. A good well-functioning core means more power, a well-protected spine and a tight midsection. You don’t need all the latest gadgets […]

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The core muscles are the most important muscles in the body for movement.

Not only do strong core muscles look good but they connect the top half of the body to the bottom half.

A good well-functioning core means more power, a well-protected spine and a tight midsection.

You don’t need all the latest gadgets and gizmos to exercise your core muscles just some sensible and scientific bodyweight exercises.

One of my fav exercises: Dirty Bugs

A great exercise for challenging pelvic stability. This simple movement is very challenging and will definitely cause you to actually think while doing it. It is so easy to not do it right but with the video of me showing you, you got this!

The pelvis is kept in position by your core muscles so the harder the pelvis has to resist movement the harder the core has to work.

Check out this link here to see the video example: https://vimeo.com/307110855

  • Lie on your back with hands and feet in the air.
  • Maintaining the small of your back on the floor lower your opposite arm and leg to the ground.
  • Return to the start position and repeat.

 

Coach Fatimat’s Note: If the back cannot maintain constant contact with the ground then the exercise it too difficult. You can then bend the knees instead of keeping them straight.

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December 2018 Spotlight of the Month http://villagecoachfitness.com/december-2018-spotlight-of-the-month/ http://villagecoachfitness.com/december-2018-spotlight-of-the-month/#respond Sat, 15 Dec 2018 17:00:38 +0000 http://villagecoachfitness.com/?p=6823 We’re so excited to share with you the personal story about this months’ spotlight member of our tribe, Lizeth Torres. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our December 2018 Spotlight Tribe Member: Driven, Sweet, and Tough; Lizeth Torres! Lizeth’s Story: “I am Lizeth Torres, […]

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We’re so excited to share with you the personal story about this months’ spotlight member of our tribe, Lizeth Torres. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our December 2018 Spotlight Tribe Member: Driven, Sweet, and Tough; Lizeth Torres!

Lizeth’s Story:

“I am Lizeth Torres, I was born in Mexico City. I have two kids, Jayden And Dylan. I am 39 years old and work with my husband, Tony. I work as a secretary at the transportation company that he owns. My hobbies are dancing and doing makeup.”

Did you play sports growing up?

“I danced while I was growing up.”

What is your motivation to work out and what made you decide to start your fitness career?

“I was diagnosed with pre-cancer and gained weight until reaching 200 pounds! Then I started a diet, which made me lose weight but did not leave my body firm. I talked to my friend, Celia and she told me that the diet was good but I needed to exercise too. So I became motivated to start working out in hopes that my body would become firm and in shape.”

 

How does working out make you feel now versus before you started?

“When I first went my body hurt a lot. Now I am always happy and excited to go and workout. I used to have really bad migraines that made me throw up. Since I have started eating healthy and exercising I don’t have any more migraines.”

What are your fitness goals?

“My goals are to be fit, healthy and to gain muscle. I also want to keep my pre-cancer asleep for the rest of my life.”

What do you do to make sure you get in your workouts?

“I go when my kids are at school and whenever else I have time.”

What is something positive you’ve learned about yourself from exercising regularly?

“I have learned that even if sometimes my body hurts, I still keep working out so that I can be fit and healthy. If you are a mom that eats healthy and exercises, it motivates your kids to also have a healthy and fit life.”

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

“Both my character and my body have changed since I started exercising regularly and most importantly my pre-cancer is asleep and my migraines have stopped!”

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

It was the best decision of my life to start boot camp. All 3 of the coaches there are very professional. The classes are very fun and very good for your health. I would say they should totally join because it is very professional, very clean, and the classes are so good that you will almost instantly see a change in your body.”

We LOVE you Lizeth! We’re so grateful to have you be apart of our tribe! Thank you for sharing your story with us all and inspiring others! Don’t forget to show Lizeth some love by leaving a comment below!
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If you’re looking to start your fitness journey, Call or Text us today for a free consultation!

                                        Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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What Sugar Does to Your Brain http://villagecoachfitness.com/what-sugar-does-to-your-brain/ http://villagecoachfitness.com/what-sugar-does-to-your-brain/#respond Wed, 21 Nov 2018 17:00:54 +0000 http://villagecoachfitness.com/?p=6805   CAUTION: Only read this blog post if you are truly ready to end your relationship with sugar. Once you know this, you can’t go back. Have you ever been in one of those mid-day slumps where you can’t seem to think straight? And in a daze you reach for the sugar-laden latte or a […]

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CAUTION: Only read this blog post if you are truly ready to end your relationship with sugar. Once you know this, you can’t go back.

Have you ever been in one of those mid-day slumps where you can’t seem to think straight? And in a daze you reach for the sugar-laden latte or a muffin?

Well, what if I told you that the way your brain experiences those stimulants lights up the exact same areas as cocaine? Crazy, right?!

New research is coming out every day on just how bad sugar is for the brain. It’s as bad for your brain as being in an extremely stressful or abusive situation 24/7.

Sugar addiction can actually impair the function of the hippocampus, the part of the brain responsible for memory and coping with stress.

The truth is when you go off sugar your brain starts to repair itself. The brain fog you deal with everyday disappears and you feel clear and focused like never before. When sugar is your primary fuel source, not only is it damaging you on a physiological level but it’s also impairing your higher mental functioning.

Using sugar or refined carbohydrates as a pick-me-up creates a vicious cycle, the effects of the sugar wear off quickly and the low energy returns with a vengeance. When you cut sugar out of your diet you transform this cycle and create stable, sustainable energy that allows you to actually focus and feel mentally clear. Just one of the many benefits of eliminating sugar from your life.

 

Let’s finish this year strong and start 2019 right with our Hot for the Holidays 21-day Challenge starting December 3rd, 2018!

Click this link HERE & reserve your spot now!

 

To your wellness,

Fatimat Yusuf-Olukoju

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6 Healthy Ways To Thrive This Thanksgiving http://villagecoachfitness.com/6-healthy-ways-to-thrive-this-thanksgiving/ http://villagecoachfitness.com/6-healthy-ways-to-thrive-this-thanksgiving/#respond Fri, 16 Nov 2018 17:00:01 +0000 http://villagecoachfitness.com/?p=6728   Behold, the season of all the good food is upon us! I’ve spoken to so many of you about what your biggest health struggle is over the holidays, and inevitably, food is a huge one.  You feel like you undo all of your hard work throughout the year in these last few months, only […]

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Behold, the season of all the good food is upon us!

I’ve spoken to so many of you about what your biggest health struggle is over the holidays, and inevitably, food is a huge one.  You feel like you undo all of your hard work throughout the year in these last few months, only to start the new year off with new plans of getting your health in order again.  And the majority of us stay on that cycle for our whole lives. Sound familiar?

I want you to feel like this year is different. Instead of throwing all caution to the wind and waiting for the new year to roll around, I want to help you find your perfect balance of feeling on track and still enjoying the heck out of those yummy holiday dishes.

That’s why you should make sure to incorporate these healthy hacks into your Thanksgiving to survive the holiday as well as the others just around the bend.

  1. Walk it off

Instead of just lounging all day waiting for the big meal to arrive on the table, go for a walk.  Actually, my favorite way to start Thanksgiving day is with a morning walk. It helps to set the tone for the day and feels great to start the day with some fresh air.  In fact, involve your relatives and make it a family affair by taking a long stroll after the big meal, as well. Not only is it relaxing and good quality time, but it will also help you digest your food better.

  1. Eat your breakfast

You may think you’re heading things off at the pass by not eating breakfast, however by the time you get to that big Thanksgiving dinner, you’ll be so hungry you’ll likely overeat. Make a healthy breakfast choice, and have a hearty salad for lunch. It will keep your blood sugar balanced so you won’t become too hungry, and you’ll have made great choices all day and can indulge a little at Thanksgiving dinner.

  1. Lookout for the pitfalls of gravy

Gravy is one of the things we look forward to at Thanksgiving — a little extra flavor we don’t typically have throughout the year.  However, be mindful of what you use to portion your gravy on your plate. A large ladle can rack up an extra 800 calories, just for the ladle of gravy.  Instead, grab a tablespoon and drizzle your gravy onto your plate. By using this hack, you’ll still get to enjoy everything else and get your gravy too — guilt free.

  1. Bring a healthy side

If you’ve been invited to a Thanksgiving dinner, make your side dish something healthy. There are lots of tasty options that everyone will love — make a salad with homemade dressing, or bake sweet potatoes and dress them with sprinkles of cinnamon.  These are incredibly simple and loved by all, so you can’t go wrong with either. You could also look up healthy Thanksgiving side items on Pinterest to find something a little fancier if you love spending time in the kitchen whipping up new things!

  1. Savor the desserts

This is not a free license to eat everything on the dessert table, however, if your grandma makes the best pumpkin pie, make sure you ration yourself some room to enjoy a small piece. See lots you want to try? Then take bite-sized samples of each, then sit and truly savor them. Don’t overdo it, but enjoy those desserts you only get to have a few days per year.

  1. Perfect your portions

When filling up your plate, load it up with veggies first, then the rest. When you make the majority of your plate veggies, you’ll feel fuller without feeling overstuffed. Plus, that gives you room to enjoy that dessert you’ve been pining for too.

Thanksgiving should be a relaxing holiday that you enjoy, but having a few boundaries for you to follow to keep up your healthy lifestyle will go a long way.

What’s your favorite Thanksgiving tradition? 

Hit reply and let me know what your favorite Thanksgiving tradition is – I always love reading what others hold near and dear to their hearts this holiday!

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November 2018 Spotlight Of The Month http://villagecoachfitness.com/november-2018-spotlight-of-the-month/ http://villagecoachfitness.com/november-2018-spotlight-of-the-month/#respond Thu, 15 Nov 2018 17:00:30 +0000 http://villagecoachfitness.com/?p=6652 We are so excited to share the personal story about this months’ member in our Member Spotlight! We love having her as part of our fitness tribe and we hope you enjoy getting to know her a little bit more! We are happy to share our November Spotlight of the month: Energetic, Strong & Motivated- […]

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We are so excited to share the personal story about this months’ member in our Member Spotlight! We love having her as part of our fitness tribe and we hope you enjoy getting to know her a little bit more! We are happy to share our November Spotlight of the month: Energetic, Strong & Motivated- Ana Herera!

 

 

Ana’s Story:

“I was born in Mexico city but came to the USA with my family when I was a little girl. Then we went back to Mexico and I went to college back there. I have a bachelor’s degree in Marketing. I came back to Riverside 15 years ago, all of these years I have been an immigration consultant. I started my own business: “Portal Latino”. I now work from home so that I can take girl of my girls. I have 5 daughters: Andrea – 9 years, Natalia -7 years, Sarah – 4 years and my twins: Aliah and Yarely – 2 years. My 19 year old nephew, Sebastian, came to live with us 3 years ago, I consider him a “son”. My girls are my biggest blessing and I live to take care of my family. I have been married for 11 years, I met my husband dancing at Sevilla’s, it was love at first sight.”

 

 

Did you play sports growing up or do anything to keep you active?

“When I was a little girl I loved running, riding bikes, weigh lifting, volleyball, basketball and swimming.”

 

What made you choose Village Coach Fitness & what motivates you to keep going on your fitness journey?

“I am very grateful for finding such an awesome place to train. I love boot camp, I love the village and I really appreciate the coaches. The fact that coach Fatimat is an Olympic medal winner encouraged me to enroll in the Village; knowing that she was going to be my coach made me take the training seriously.”

 

How does working out make you feel versus before you started?

“I believe that working out has helped me to think and feel much more positive.”

 

What are your fitness goals now that you are familiar with your fitness ability?

“My current goal is to lower my body fat percentage to 20%.”

 

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

“I must say that is not easy to make time to train 5- 6 days per week as I have done for the past 5 months. But the time I spend at the boot camp class makes me feel awesome. Those 45 minutes are for me and I deserve to be healthy and strong.”

 

What kinds of milestones have you accomplished?

 

“Since I started working out, I have lost 14 pounds and 8% of body fat. I love to see that my body is getting stronger. I want my body to be an image of my mental strength, I want people to see that a woman with courage can achieve whatever she wants.”

 

 

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

“I wish that all of my friends could join the Village because it is one of my favorite places to train at. Through the village I have gained physical, mental and spiritual strength.”

 

 

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

 

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

                                        Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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Why Sugar And Inflammation Are Like Two Peas In A Pod http://villagecoachfitness.com/why-sugar-and-inflammation-are-like-two-peas-in-a-pod/ http://villagecoachfitness.com/why-sugar-and-inflammation-are-like-two-peas-in-a-pod/#respond Thu, 08 Nov 2018 19:00:33 +0000 http://villagecoachfitness.com/?p=6723 The average American has around 22 teaspoons of sugar on a daily basis (higher for teens and children) this much sugar has been linked to increased incidence of heart disease and inflammation among other things. Sugar causes excess-acidity Sugar throws off the acid-alkaline balance in the body and thus creates an environment that’s not in […]

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The average American has around 22 teaspoons of sugar on a daily basis (higher for teens and children) this much sugar has been linked to increased incidence of heart disease and inflammation among other things.

Sugar causes excess-acidity

Sugar throws off the acid-alkaline balance in the body and thus creates an environment that’s not in balance. Sore achy joints, brain fog, low energy, and poor digestive health are just a few of the effects that too much acidity can cause.

According to Dr.Weil, an expert on inflammation, “research has linked added sugar to the development of high blood pressure, increased triglycerides, low HDL (“good”) cholesterol, and fatty liver problems. It also makes insulin less effective in lowering blood sugar.”

The reality of the situation is that human beings never evolved to eat this much sugar. Our ancestors thrived on a diet high in protein, fat, and plant foods and rarely was there any sugar in the picture. When we start to derive a high percentage of calories from sugar alone (which is nutritionally void) we’re setting ourselves up for disaster.

If you want to balance your body, reduce soreness and stiffness in your joints, improve your digestion, your mood, and enhance your immune system’s ability to protect you, the best thing you can do is take a hint from our ancestors and stop eating so much sugar. Your body and brain will thank you.

Check out my Sugar Repair, a  comprehensive 6-week Sugar Program coming up early 2019 <<<<Join The List>>>>

Get on the list so you get my special discount code!

Or join me on my Facebook page Fatimat Integrative Wellness  where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,

Coach Fatimat

 

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7 Ways To Boost Energy Without Caffeine http://villagecoachfitness.com/7-ways-to-boost-energy-without-caffeine/ http://villagecoachfitness.com/7-ways-to-boost-energy-without-caffeine/#respond Thu, 01 Nov 2018 18:00:31 +0000 http://villagecoachfitness.com/?p=6694   Do you faithfully begin your day with a cup of coffee?  Statistics say over 2 billion cups of coffee are consumed worldwide each day, so chances are, you’re a coffee drinker.  Sometimes it feels like the only way to add some pep in your step is to fill up your mug with some fresh […]

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Do you faithfully begin your day with a cup of coffee?  Statistics say over 2 billion cups of coffee are consumed worldwide each day, so chances are, you’re a coffee drinker.  Sometimes it feels like the only way to add some pep in your step is to fill up your mug with some fresh coffee, doesn’t it?

A cup of coffee isn’t a bad thing, but having an arsenal of ways to boost your energy without caffeine is beneficial, so here are some ways to do just that…

  1. See the sunshine

Pop open your curtains and let the sunshine light up your mood.  This is especially helpful if you have seasonal affective disorder (SAD) and can help to reset your biological clock. Let the sunshine in while you get ready for work, and you’ll find you have a much sunnier disposition.

  1. Try rosemary

Rosemary essential oil has been shown to help boost brain function.  On top of that, it smells delightful. Diffuse rosemary frequently and allow the aroma to infuse your home to feel more positive and alert.

  1. Have a protein-rich beginning

Breakfast that’s rich in protein is going to give you that jump-start you need. Protein controls your blood glucose levels so get those on an even keel before you even head out the door.

  1. Turn up the music

Maybe there is something to singing in the shower while you get ready. It helps liven you up and boost your spirits all in one!  Make a playlist on your phone of your favorite songs that amp you up and listen to it during your morning routine.

  1. Try the Breath of Fire

In the practice of kundalini yoga, there’s a technique called Breath of Fire. It involves taking short, fast breaths in through your nose while contracting your diaphragm. It gets your heart rate up and gets the blood flowing.

  1. Drink some water

Especially in the morning, water is excellent for cleansing away toxins and waking up our organs. More water means less dehydration, something that can sap your energy fast.  For even more of a boost, add lemon to your water for more flavor and a dash of vitamin C.

  1. Check in with your eating habits

What we eat has a significant impact on our energy.  If you tend to eat large meals that take a lot of effort to digest, you can feel weighed down and sluggish afterward.  Lighten things up by eating a lighter lunch and breaking your meals up throughout the day to keep you feeling sustained.

 

The next time you feel like your energy is tapering off, try one of these caffeine-free ways to stimulate your mind and body and get that energy flowing!  Which one are you going to try next time you need a perk up? What’s your typical way of boosting your energy?

Hit reply and let me know what you’re excited about trying for a boost of energy.

 

If you like our contents and would like to share with your friends, forward this email to them! Please like us on Facebook  and call or text to 951.296.3546 to set up your FREE Fitness Consultation!

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5 Ways Gratitude Impacts Your Health http://villagecoachfitness.com/5-ways-gratitude-impacts-your-health/ http://villagecoachfitness.com/5-ways-gratitude-impacts-your-health/#respond Thu, 25 Oct 2018 18:48:29 +0000 http://villagecoachfitness.com/?p=6658   5 Ways This Impacts Your Health When we think about our health, we think in terms of what we’re eating, what we’re drinking, how much we’re exercising — but we rarely think about our health being related to what we think about.   If this is not something you consider regularly, start really digging […]

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5 Ways This Impacts Your Health

When we think about our health, we think in terms of what we’re eating, what we’re drinking, how much we’re exercising — but we rarely think about our health being related to what we think about.  

If this is not something you consider regularly, start really digging deep into the idea that your thoughts, your attitude, and your mental tone have an incredible amount of power over your health.

The best place to start is with gratitude.  We all have something to be grateful for, so it’s the perfect place to begin.  Here’s why gratitude is so essential to your health…

 

  1. It boosts feelings of satisfaction

Show your gratitude by putting it in writing. Get out your thank you cards and start writing. Write them to your kids’ teachers. Write one to your parents, to your spouse, your best friend. Writing letters of gratitude will ensure you feel good inside and out, and you’ll be spreading those good feelings to those you’re writing to.

  1. It builds relationships

Find ways to weave in expressing gratitude for those things people do for you that you appreciate. Even if it’s just your kids putting the dishes in the dishwasher for you — express your gratitude. It will motivate them to keep doing more, and it will reduce your stress by seeing the good in things.

  1. It helps your mental wellness

Taking a moment to be thankful for the things you have despite the challenges is good for your mental health and well-being. Sometimes it can be hard to see the good things in life, so keep a journal if necessary and write things down. When you feel low, you can flip through it and find something to smile about. As an added bonus, it boosts more than your mood by increasing energy levels too.

  1. You’ll sleep better

When you find things to be grateful for instead of focusing on the negativity, it allows your mind to relax. This, in turn, leads to better sleep. Try writing a gratitude list before you go to bed to use this power to your advantage so you can fall asleep faster.

  1. It can help you with your exercise too

With recognition for things that you’re grateful for, you feel happier. Feeling happier gives you more energy, and hence, it will keep you feeling good about your workouts too.  Sometimes the only thing we need is the motivation to START the workout, and a positive attitude helps get you there.

Don’t mistake this for feeling like you have to be positive 24/7.  Other emotions are real, necessary, and deserve to be honored. By all means, feel your feelings and healthily work through them — but choosing to practice gratitude daily will positively shift things.

Let’s start practicing now!

Comment below and let me know one thing you’re grateful for today. It can be as big or as small as you want — nothing is off limits.

Can’t wait to hear from you,

If you like our contents and would like to share with your friends, forward this email to them! Please like us on Facebook  and call or text to 951.296.3546 to set up your FREE Fitness Consultation

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