IntegraLife Wellness Coaching

11/21/2025

'Women are not small men' - Dr. Stacy Sims (physiologist, nutrition scientist, author and women's health and fitness advocate). So why the heck do women still train as if they were small men?' Crazy! Not to mention the female hormonal, fiber and metabolic composition is vastly different than men?

Unless you desire to look like a chimp momma following your boyfriend's own training routine focused on broadening the back, traps and shoulders, growing big biceps and quads that won't fit into your favorite jeans.....why???
Isn't the feminine, tight and beautifully sculpted body you aim for?
Yes, I am very bias on the topic as I am of the 'keep feminine feminine' stance.
Yet, I see a lot of females unconsciously follow their boyfriends/husbands' weight training just to end up in despair as they no longer fit in their fav cutesy outfits they bust out of.

BTW, I have a huge respect for bodybuilders and their immense dedication to weight training and muscle gains (minus roids, I always preferred it all natural as a competitor'), but for crying out loud, why would you as a woman, want to train like a dude?

11/16/2025

Why the HAIR LOSS while on Ozempic, Wegovy, Trulicity, Mounjaro, Rybelsus or other GLP-1 weight loss drugs?
NUTRIENTS DEFICIENCY.

Rapid weight loss, decrease in appetite (aka starvation diet) often result in not getting enough protein, iron, zinc, or other essential vitamins and minerals needed for healthy hair growth. It also impacts your hormones which are largely responsible for the healthy hair follicles, among pretty much all other body/mind processes.
No nutrients = hair shedding. Mood swings, fatique, irritability, energy loss, disrupted memory, sleep disturbance, muscle loss, among others are also very common. Big, big issue for both men and women and an overall health.

While on any of the GLP-1’s, PLEASE ensure your diet is rich in proteins, essential amino acids, essential fatty acids and phytonutrients.
To Your Health!

11/07/2025

Don’t let this be you!

On average, peeps gain approximately 5-8 lbs during Fall/Winter season they cannot shed later.
My 15 yr experience working with clients tells me it’s more like 10-15lbs between Thanksgiving thru March. No bueno.

Don’t let the colder temps, shorter, darker days get you into inertia state. Commitment vs ‘feelings’ peeps!
Use this time to defy the statistics and get in the best shape this season. What else you’ve got to do when the outdoor bars are closed, hmm?
Join us for either in person or remote high energy classes or PTs. Focus on you, your health, your body. Quit the ‘I don’t feel like it’ feelings and stick to your commitments instead.
Youre not your ‘feelings.’ You’re your commitments! So…what are you committed to?

10/27/2025

'I'm sore after strength training so I'm done with it' - biggest mistake those who don't understand the process of body/muscle strengthening process make and why many quit prematurely.

Muscle soreness is caused by microscopic tears in muscle fibers from NEW or strenuous exercise, leading to an inflammatory healing response. It's a good thing because this healing process makes the muscles stronger and healthier than before. This type of soreness, known as delayed onset muscle soreness (DOMS), is a normal sign of muscle adaptation and growth, NOT AN INDICATION OF INJURY.

WHAT CAUSES MUSCLE SORENESS?
- Microscopic tears: When you challenge your muscles through exercise, you create tiny tears in the muscle fibers.
Inflammatory response: The body's natural response to these micro-tears is inflammation, which repairs the damage and causes the feeling of soreness.
- Novel stimuli: This often occurs when you perform a new exercise, increase the intensity or duration of your routine, or work muscles in a new way.

WHY IT'S A GOOD THING?
Muscle growth: The repair process rebuilds the muscle fibers, making them stronger and larger than they were before.
Increased strength: As your muscles heal and adapt, they become more resilient and capable of handling future stress.
Sign of progress: Soreness is a normal byproduct of your body adapting to your fitness routine, indicating your muscles are getting stronger.

DOMS is normal: Delayed onset muscle soreness typically appears 12 to 48 hours after a workout, and it's a sign that your muscles are adapting, not that you are injured.
It's different from injury: If you experience sharp pain, swelling, heat, redness, or bruising, it could be a sign of an actual injury, and you should seek medical advice.
Acute soreness: Soreness that happens during exercise is usually due to muscle fatigue and a buildup of lactic acid, which clears up relatively quickly.

10/20/2025

‘Eat too much move too little’ - is usually the reason you gain weight.

10/16/2025

Since you’ve asked. Remember that the BMI you get at your annual doc’s appointment is NOT indicative of your lean body mass vs fat ratio. Dexa scan is one of the most accurate ways to reveal it.

10/05/2025

Peeps, if you're not moving much, please reduce high glycemic carbs and incorporate the high protein low calories foods from this list (not sure how chicken breast or 95% lean beef escaped this list, they should be there).
Add fiber (e.g.:leafy greens) daily.
Remember: Healthy eating is not a ' diet,' it's normal healthy eating;)

10/02/2025

Period!

09/26/2025

Also:
Organic edamame, tofu - estrogen
Dark chocolate (75% or higher), turkey, chicken, salmon, tuna-serotonin (happy hormone)
Garlic, oysters, shell fish- testosterone
Dark leafy greens-insulin

09/25/2025

So what’s the deal with acetaminophen (in Tylenol) and autism? I just learned a ton.

Dr. Brian S. Ho**er is the Senior Director of Science and Research at Children’s Health Defense, a father to an autistic child.
Dr. Ho**er coauthored, with Robert F. Kennedy Jr, the New York Times best-selling book Vax-Unvax: Let the Science Speak. Dr Ho**er has written over 70 science and engineering papers which have been published in internationally recognized, peer-reviewed journals he has been active in vaccine safety since 2001 and has a son with autism.

Dr. Brian S. Ho**er is the Senior Director of Science and Research at Children’s Health Defense. Dr. Ho**er coauthored, with Robert F. Kennedy Jr, the New Yo...

09/23/2025

HEALTHY EATING FOR TEENS basics:

- 3 meals a day, with healthy snacks, ESPECIALLY if they’re physically active (as they should be at this age to promote healthy growth both mentally and physically)

- Increase fiber in the diet and decrease the use of salt (salt retains water and makes them more sluggish)

- Drink water or water infused with electrolytes (as they’re physically active).
- Avoid drinks high in sugar. Fruit juice can have a lot of calories, so limit your adolescent's intake. Use whole fruits instead.
-Balace and try to bake or broil instead of fry.

-Make sure your teen watches (and decreases, if necessary) his or her sugar intake, which includes sugary drinks.

- Eat fruit or vegetables for a snack.

- Decrease the use of butter and heavy gravies.

Eat more chicken and fish. Limit red meat intake, and choose lean cuts when possible.






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