Fasting has been shown to decrease insulin resistance therefore allowing your body to be more efficient at metabolizing your food. One of the biggest culprits is snacking after dinner. Are you really hungry ? If you had a high carb meal with very little protein and fat then the answer may actually be yes. Most of the time the answer is NO. Do you want to put something in your pie hole because your mouth is bored ? YES. You may be used to popping a bag of popcorn or filling a bowl with chips, pretzels, or your favorite snack to sit down and mindlessly watch tv after a long day of work. If you have been doing this evening routine for years then you have created a bad habit. The good news is that you can create a good habit the same way you created a bad habit, consistency. You will be surprised how quickly you can make this change once you put your mind to it. Will you be hungry a few nights during this change ? YES. This is when we often tell people to enjoy a pillow sandwich. We are so used to having food at our fingertips in our stocked pantry and refrigerator so it is so convenient to have food at any time of the day even when it is not needed. Convenience is the biggest culprit to eating when you are not hungry and also eating the wrong foods. Fast food was created to provide convenience now and then but it has become an every day occurrence for many people. Learning to focus on nutrition, food timing, and portion size and how these changes can effect how your body uses food for energy is a lesson for life.
Are you sick of feeling like crap but not know where to start ? Contact me today for your free health assessment to start your journey to better health.
Let’s chat about the topic of Menopause bluntly for a minute. This is a stage in a women’s life that is often feared due to all of the UNKNOWNS. You would think we would have more tools by the year 2022 on how to handle this huge transition in a woman’s life. This stage basically means that we can no longer have children due to the end of our menstrual cycle. That change is the same for every woman but then it starts to get confusing. Every woman is different depending on how they transition with the amount of hormones (testosterone, estrogen (several types), progesterone) produced and how the difference in volume affects other areas of your body . Most women notice the biggest challenges with :
- Mood Swings
- Hot Flashes
- Weight Gain
- Body Aches
- Vaginal Dryness
The list above can be scary but it does not have to be as dramatic as you imagine. One of the best things you can do for yourself is to dial in your lifestyle habits as early as your 30’s . The healthier you are the easier the transition will be. You always hear woman say ” I did not change anything, but my body did”. That is correct , because your body is going through a normal progression and unless you make adjustments to prepare for those changes the effects will be much worse. Imagine the best and worst scenario. If you start out healthy or if you start out unhealthy the results will be drastically different.
It is never too late to enjoy this period ( Or lack there of ) in life. This stage is also very liberating and some even say a sense of freedom comes over them as they enter the next phase of life without child bearing . If you want help navigating this stage in life or getting ready for it, contact me for your free health history.
|Slight sleep interruptions
||Constant sleep issues
|Mild digestive issues that can typically be solved with diet adjustments
||Constant digestive issues that may result in inflammatory diseases
|Mood swings that can be controlled easily
||Severe mood swings and possibly depression
|Mild hot flashes
||Severe hot flashes
|10-15 lb weight gain
||30-40 lb weight gain
|Mild body aches which can be minimized with diet changes and supplements
||Severe body aches that limit quality of life
|Vaginal dryness can be solved with topicals
||Vaginal dryness that is difficult to manage
I discuss the risk versus reward concept with my clients often. Trying to find that balance in your physical and emotional life is similar to your financial balance in your portfolio As I sit looking at my most recent statement the stock market is down. Lately it has been down way more than it has been up so many people are evaluating their stock market options. The same concept applies to managing your approach to your health. What is the difference ? We tend to treat food with way more emotion than we do business transactions such as real estate and the stock market. Food can be a way to show others how much we care, but lately I am seeing more people use it in a negative way to forget about the other challenges in their life. Food is energy at the end of the day and how we frame our relationship with food is very personal.
I am not a believer of calories in calories out at all stages in life. I am a woman in her early 50’s dealing with the normal hormone fluctuations and that shit does not fly at this stage in life. When I was in my mid 30’s that was another story. Does that mean we should just give up ? NO !! The most difficult part of my job is getting people to understand what stage of life they are in and to take the risks that are the most beneficial at this time. Trying to exercise all the time and eat very little will only backfire for most people . The human body needs valuable nutrients to be able to perform at any stage of life. Instead of trying crash diets and sweating your ass off on the stair climber look at what your body really needs to be able to life your best life. What do you enjoy doing ? If pickleball is your game then train and eat to perform on the court for better endurance, mobility, and core strength with proper recovery so you can do it again the next day. If your latest blood work shows you are borderline diabetic then focus on eating foods and incorporate activities that will lower your blood sugar and keeping your energy consistent.
The biggest mistake most people make in trying to improve their health is overthinking it. Keep your approach simple but consistent and you will see results. Stop throwing yourself under the bus for enjoying some ice cream and be honest with yourself about what risks you are willing to take to get the reward. If you want a nutritionist and personal trainer who will be honest with you but challenge you as well, contact me today for your FREE health history at email@example.com or call me at 316-650-9437. Let’s do this healthy thing together.
If you could clearly see your path ahead would you make changes ? Changing habits consistently is the most difficult task for people to grasp. For the majority of people it is because they don’t get immediate feedback. We live in a time that we are used to getting instant results one way or another. You push a button on the remote control and something happens. The channel changes, the volume goes up or down, etc. The same applies to the phone, computer, car, etc. When you can not SEE anything change it is much more difficult to stay committed. This is one of the main reasons I highly recommend taking pictures on a regular basis. We often rely on the scale way too much as a measure of progress. Taking the approach to LEARN rather than just FOLLOWING a plan can make a big difference in being successful. Life can be stressful enough, but making changes to improve your overall health and quality of life shouldn’t be. I love helping my clients get the most out of the one life we have been given. Contact me today at firstname.lastname@example.org .
I joined a women’s hiking trip this past week and was reminded of several things. The most important was that fact that we have one life and it is much shorter than we all think. It is up to ME, not my husband, parents, kids, or friends to help me make the most of my life. Surrounding myself with the people that make your life better is key. If we surround ourselves with negative people that tell us what we can’t do then that is what we believe. If we surround ourselves with people that cheer us on one step at a time no matter how long it takes to reach the top of the mountain now those people are our true friends. Every person is a work in progress for the rest of our lives. This not a bad thing, it is just life. We are constantly changing, and growing, AND learning. Life is full of twists and turns so it is up to us to navigate the road and make the best choices we can.
My close hiking buddies are also past clients and now friends. My 67 years young friend climbed a 15 mile trail with me and kicked some major butt. I I was so proud of her and she is newly retired so she can do anything she wants to do. Our other partner in crime was diagnosed with breast cancer when we were working together. To say that this lady is a badass is an understatement. While going through treatment she continued to stay active with her passion of pickleball, fuel her body with the best foods for healing, and continue to bless everything around her with smile and wonderful laugh. She is a true inspiration to everyone around her. I love being a health coach, nutritionist , and personal trainer so I can help others live their best life. As a wise man said ” Don’t worry what you can’t do, but focus on what you CAN do” . We often spend too much time worrying about where we fall short instead of enjoying where we are in our lives . Every day we should continue to work to improve our health so we can tackle any adventure life throws at us. Keep living your best life and let me know if you want some help along the way.
During a personal training session with a client today we were discussing when she would be able to go on her own if ever. She has trained with various personal trainers for over 12 years. Does she have the knowledge to train on her own? Probably, depending on her goals. Does she have the motivation? That is up to her. Most people look at training as a short-term relationship which it can be for those people that are self-motivated and disciplined. For many people it should be a long-term relationship. Paying for training or coaching long term is an investment in your health.
Over the years I have met lots of very intelligent people that are not willing to pay for a coach or personal trainer. The main reason is that they feel they know what to do. The result is , they are not doing it. Now don’t get me wrong there are lots of people that are knowledgeable in nutrition and fitness that do not have any credentials in the industry. There is definitely not a shortage of information on this subject thanks to the internet. Where most fall short is implementing what they know.
Why should you hire a coach or trainer? The reasons are unique to the individual but over the past 15 years here is my opinion.
- If you are not exercising on your own as often as you would like to then pay for someone to hold you accountable
- Injuries can be a real fear when strength training so pay a coach to make sure you are exercising in good form to avoid injuries
- If you go to the gym and make it up your exercises as you go along then hiring a coach for programming will help you reach your strength goals and avoid overtraining in certain areas and undertraining in others
- Learn to have a good relationship with exercise. Many people did not grow up enjoying sports so as an adult it is time to learn to love the benefits of exercise
- Nutrition can be confusing especially for woman. Hire someone that loves teaching people how to fuel their body properly.
If you continue to make excuses year after year and your health continues to spiral downward then it is time to hire a coach. I recommend having a free health assessment so you can determine if you are a good fit as you will have a close relationship with your coach and you want to enjoy your time together. Contact me today at www.foodisenergy.com
Jody Vinson – ACE Certified Personal Trainer and IIN Certified Health Coach
Owner of Back to Basics Nutrition and Fitness in Wichita Kansas
316-650-9437 / email@example.com
I often hear clients say they can’t eat anything without gaining weight and they blame food. Did you know that food is the body’s best source of energy ? Did you know that food was the first medicine ? Did you know that food is necessary in order to build muscle ? How do we learn how to use food to our benefit rather than treating it like the enemy ? Educating ourselves on how to balance food in the right proportions to get the results we want to achieve is the first step. Before we were bombarded by food offerings other than animal products, fruits, vegetables, nuts, and seeds, we did not think much about food. Food was used as energy to do a full day’s work. When flour was introduced the variety increased with added breads, then cakes, and so on. Now the variety at the grocery store contains more foods made from ingredients rather then foods that ARE ingredients. It is time to get back to the real purpose of food which is Energy. Deciding the mixture of foods that are pleasing and also beneficial for a healthy body can be a challenge.
Everyone knows they should eat more vegetables and fruits and less processed foods. There is often the debate about animal protein, but I am a firm believe that all food groups eaten in the right portions are beneficial. Now there are people that choose to eliminate certain foods for ethical or religious reasons and they will need to look at their choices closer to get the proper nutrients.
If you are ready to learn how food can help your body perform it’s best and stop looking at food as the enemy it is time to work together. You will never regret learning how to fuel your body properly. Contact me for your FREE health assessment at firstname.lastname@example.org or 316-650-9437.
I have conversations with clients all the time when they list the reasons why they did not accomplish certain tasks. Most people realize when the words are coming out of their mouth that it is a bunch of excuses, but how do they change it ? I personally believe that some people come out of the womb thinking in a positive way where others start out as a Negative Nelly. Which one are you ? You know those people that always see the positive things when others see the gloom and doom. The transition from the dark side to the sunny side takes time and effort.
Here is a quick and simple 3 step process to turn your excuses into successes:
- Do what you have committed to for at least 30 days. If you committed to hitting a 7:00 fitness class 3 x a week then do it. You may not enjoy it the first few weeks, but it will get better. You will find that are more productive when you get up and hit the class first thing in the morning.
- Rally your troops. Instead of trying to do everything on your own ask for help. You may find that you are actually the one helping someone else when you reach out.
- Do your weekly check in . Whether you are working with a coach or are on your on it is important to check in each week. What did you do well this week (Pat yourself on the back) and what did you struggle with. Regroup and make adjustments for the next week. Success does not come from perfection, but progress.
If you need some help improving your health or getting your life organized, give me a call / text/email/facebook message. You only get one life, so make the most of it.
Thanks – Jody Vinson , Personal Trainer, Nutrition Coach, & Life organizer
I often ask my clients if they are hearing the signs their body is giving them ? Some people are in tune with their bodies while others feel they have an alien inside them. The human body is very intelligent and was created to give signs when things are not performing as intended. Some of the signs are subtle such as digestive issues or minor aches and pains in muscles and joints. Other signs are less subtle such as constant or stabbing pain, loss of feeling in limbs , and the inability to perform normal every day tasks. If you take action when the subtle hints arise, then you may be able to slow down or even stop the momentum of the problem. If you don’t take action then the situation may continue to progress and cause irreparable damage. This is what I call the BOOM.
As we get older, we blame age and all it’s evil siblings for everything that goes wrong from weight gain , weak bones, incontinence, and poor vision but the real question is what are you doing to combat the natural aging process. There are some natural uncontrollable changes that occur with getting older, but are you doing the best you can with the many controllable factors ? Start by paying attention to the signs your body is giving you. Take charge of your own health with these simple steps :
- Understand your yearly blood work. If you are relying on your primary care doctor to update you on every single change that is not going to happen. Physicians see a large number of patients per day so they only have a certain amount of time to spend with each patient. The more information you can provide your doctor, the more personalized the response will be. For example , do you know your blood sugar and HbA1C numbers? These are the numbers that tell you if you are at risk of becoming diabetic. Most physicians only perform a glucose test which is the amount of glucose in your blood at that particular time. You may have had a high starch meal the night before and your numbers were elevated or you could have had a low carb meal the night before and your number was low or normal. This is not a accurate way to see your blood sugar numbers on a regular basis. Your HbA1C is a 3 month average of your blood sugar which is a better indicator or your diabetes risk. Don’t be afraid to ask for this test especially if you have a family history of diabetes, had gestational diabetes when you were pregnant, or often get dizzy when you don’t eat or feel overly tired after starchy meals.
- Constipation is not just an inconvenience, but a health risk. If you are not emptying your bowels daily then you are literally full of shi?. When you are not able to get rid of the waste, it will rot inside your body releasing toxins and wreak havoc. For some people it may mean high cholesterol, hormone imbalance, or intestinal inflammation. One of the simplest things you can do is stay regular. Fibrous foods are important to include in your diet such as fresh fruits and vegetables with the skin, nuts, seeds, and grains.
- Keep moving. Life is full of ups and downs. The details of your fitness plan are not as important as the big plan which is to keep MOVING. Ask anyone over the age of 75 that is active is enjoying life what their secret is. The most common response I get is to keep moving.
Most people tend to complicate the issue of health ,looking for that smoking gun that is often not there. Instead of looking for the detour , try the main road hitting all the stops along the way to give your body what it needs. CONSISTENCY. If you need help getting back on track so you can live your best life, I would love to hear from you. I can be reached at 316-650-9437 or email@example.com .
Many people use the scale to measure their progress when trying to get healthier, but what does the scale really show ? I recently had the stomach bug and lost 7 lbs in 2 days. At first glance you may think this is a good thing if the scale was the only tool I used to determine my process. The only problem is that the scale measures mass, that is it. It is not smart enough to determine the difference between water, muscle, fat, bone, etc. The number on the scale really means very little. When you walk down the street can everyone see your number on the scale ? Does the size of your waistline depend on the scale ? Does the scale number determine how you feel ? NO, NO, and NO !!! The 7 pounds that I lost was all water weight and that is not the same as 7 pounds of fat. How can you tell the difference ? Water weight happens very quickly both losing and gaining. Have you every had a very sweaty workout or steamy tennis match and dropped several pounds in a day ? On the flip side have you enjoyed Chinese food and noticed the scale go up by several pounds ? The reason is the same, water weight. Fat loss is gradual and is often associated with a change in macronutrient balance. The human body, especially the female body, is very good at storing fat. If you have been at the same body composition for a long time then your body has become quite comfortable. In order to see changes you will have to make some consistent changes. Most of my clients find it is much easier than they imagined once they have committed to themselves that their health is a priority.
How can the scale be a valuable tool ? The scale can help us discover food sensitivities/allergies. When the body has a histamine reaction the scale will tend to go up as a natural response. Excess sodium consumption is also a great way to get the body to hold onto excess water . When you have changed your diet and are consistently giving your body the correct balance of nutrients then the green light goes on to let go of unneeded fat. It would be great if it happened quickly, but the human body is much smarter than we are and knows that just because we made some changes it does not trust that they will stick after just a few weeks of giving it what it needs to do it’s job efficiently.
If you are ready to improve your health, trim your waistline, lower your fasting blood sugar, lower your cholesterol and have more energy then I want to hear from you.