WISP NEPA

02/20/2023

Definition of irony; me listening to this while eating overnight oats AND prepping tomorrows oats. 😂

If you want no-nonsense nutrition for EVERYONE, follow on social media and wherever you consume your podcasts.

01/07/2023

We all do it, but do you do it as well as you can? In fewer than 4 minutes, learn what optimal breathing looks and feels like and why it matters.

12/31/2022

The first of WISP’s monthly blog posts is up!

Please take some time to read this and wrap your mind how you’ll make sure your 2023 resolutions have the structure you need to come to life this year. If you find it useful, please share it as well!

May you all have a healthy and happy new year! 🎉🥳

With January just around the corner, many people are making resolutions related to improving their health in the new year. Whether through diet, exercise or both, tens of millions of people start each year with excitement for the endless possibilities in front of them if they do one simple thing –...

08/31/2022

As an advocate for health education in our school system, I would add this to the top of the “required reading” list.

The author doesn’t try to sell you any fad diets, promote health products, or, in general, make your promises that can’t be delivered on.

Plain and simple, Pontzer explains how current science helps us make sense of metabolism (i.e. our body’s energy production), weight loss, and the limits of our control over both. If you’re curious about weight management (loss, gain, or maintenance), this one is for you!

07/08/2022

📸Progress pictures? Nope. Regression pictures (circa 2017)
 
⚖️The process of getting to a goal weight was a means to an end when I got started. That meant I worked on my health and wellness only when it served a weight loss goal – it never involved full lifestyle changes.
 
🙌In the first year I had lost more than one hundred pounds! I was so proud of the hard work I put in.
 
😬Then I stopped paying attention because, well, mission accomplished. There was nothing left to do but slip back into my previous, comfortable habits. You know, the ones that got me to wanting change in the first place.
 
🎢In the three years that followed my weight was like a roller coaster. ⬆️ 15 lbs., ⬇️ 15 lbs., ⬆️ 25 lbs., ⬇️ 25 lbs. and so on. Each time I reached a "goal weight" I would stop doing the things that got me there.
 
🙈On the left I weighed the least I have in my adult life, by a lot. ⏩ 4 months to the picture on the right, I put 30 lbs. on. It was the fastest I ever gained weight. It was also the last time that would ever happen.
 
😓I had my fair share of weight loss struggles well before these pictures. I made many attempts and failed. I bought fat burners, tried the fad diets, let gym memberships go to waste, and had more “day ones” than I could count. There were fundamental flaws in those attempts.
 
🍽I didn’t understand food and nutrition – I ate fast food, highly processed stuff, little protein, and few fruits or vegetables.
 
🏋️‍♀️I didn’t know which ways of moving my body brought me joy and fulfillment – why bother when the couch is right there?
 
🧘‍♂️I never sought out relaxation techniques that worked for me – ma*****na, booze, food, and ci******es were all I needed to relax.
 
💪I discounted the power a supportive community could have on me – but my bar friends always picked me first in drinking contests, so… cool?
 
𝚫The beauty of life is that we all have the power to change.
 
🌌It doesn’t happen overnight, it requires sacrifices, and it isn’t always easy.
 
💭This is my “why.” Why WISP exists today.
 
🌱Let's grow together!

06/28/2022

I am elated to announce the launch of WISP’s website, www.wispnepa.com! 🎉🥳🍾

The goal for WISP was always to be a pillar of health and education in the community. The name came from what I strive to deliver to each of my clients; Wellness, Inspiration, and Self-development Practices (WISP) that help them become their best self.

It was just about a little over a year ago when my wife, Sarah, and I decided it was time for me to step away from the business world and turn my passion for helping others live a better life into a career. We had no idea what our business would look like then and, to be transparent, we still don’t know what the future will hold… but we have a lot of ideas.

Currently, our website only displays the services offered to clients from a one-on-one coaching perspective.

WISP does, however, offer corporate wellness presentations that cover a wide range of topics in health. This arm of the business is set to become more of a focal point in the second half of 2022 and beyond. If you or anyone you know has interest in providing a group with health education and actionable ways to improve their wellbeing, please don’t hesitate to reach out to discuss the presentations, packages, and pricing.

A big time thank you goes out to Mark J. Durdach and his company, AvisTech Web Solutions, for their work on the website project.

I have no doubt that WISP, the website, and I will continue to grow in ways I can’t even imagine yet. I hope you’ll all follow along for the ride.

06/23/2022

This is a conversation I have far too often with my clients and others. Most supplements are designed for one thing, corporate profitability. People pushing fat burners, cleansing kits, and other "health products" need to 🛑.

As a consumer desperate to lose weight, be more alert, sleep better, or be healthier, we'll believe almost anything a product promises. Been there, done that.

At one point in time I used Hydroxycut and other fat burners, L-carnatine supplements, Colopure (for real, that's a product), melatonin, "superfood" powders, and more for my "health" or for weight loss. Trust me, that list goes on too.

Ask yourself this, if all these products actually work as advertised, why isn't there undoubted clarity on which ones work and which don't? Also, why don't we see them in every store at the checkout lines in case we missed them where they're located in the main aisles? Oh, right, that space is reserved for sugary, highly caffeinated drinks and candy bars.

The real answer to better health is too boring and sometimes scary - change your lifestyle! Drink water, get adequate sleep, be intentional with diet and exercise, learn stress management techniques, and have a social support/accountability system. Rinse, repeat, and practice patience. Results takes time to surface.

Trust me, I know it's easier said than done. I'm not suggesting it's simple and people should willpower their way to healthier lives. Do, however, save your money for things that actually work. Hire a coach (a semi-shameless plug) that can help educate you on how to do this. If not me, someone else! In the long-run, the knowledge you'll gain and the changes you can make with a high-quality coach will be money better spent.

Oh, and back to the article topic. Here's the very short list of supplements I think are "worth it":

1️⃣ Creatine
2️⃣ Protein Powder
3️⃣ Caffeine (preferred in its natural forms)

Yes, some supplements - multivitamins, fish oil, and others - may be beneficial to individuals, but that is on a case by case basis. Moreover, don't get beneficial be confused with "worth it."

For years scientists have been saying there's not much evidence to recommend vitamin supplements for most people, with a growing body of research suggesting most of the pills are useless and don't necessarily make us any healthier.

05/27/2022

Barbecue season officially kicks off this weekend!
🍔🌭🥩🍗🍺🍹

If you’re looking to stay on track with your nutrition, try some, or better yet, ALL of these tips out for yourself this weekend and all summer long. Enjoy yourself without overthinking it.

Don’t forget to save for later!

05/03/2022

May is mental health awareness month.

📐 We can look at it from a lot of different angles.

📚 Mental health education can be a lot of things.

To me, it’s learning…

🧠 How our brains and bodies function.

🕹 The controls we can exert over that function.

🛠 The tools to do so.

👃🫁🥶🚿🧘‍♀️🌻🎼

🚫 The things we can’t control.

How it all works together.

Why it works.

Putting this knowledge into practice in ways that work for YOU, not what worked someone else.

We’re all just so different and so are our needs. It takes time, but it’s worth the investment.

I take this into consideration in working with clients, not because it’s a good business practice, but because it’s a good humanity practice.

We would all do better to remember that being human is hard as hell. On all of us.

Learn more at pages like and more!

04/28/2022

This is one of my favorites!

The late E.O. Wilson sums it up quite eloquently here. This, he expressed, was a real problem humanity faces today.

Any deep thoughts on this out there?

04/27/2022

The current top 5 books I would recommend to anyone looking to enact change in their lives.

1️⃣ Essentialism won't prioritize the things in your life for you, but it will teach you to do that yourself. You'll learn a framework to be more selective with your time and energy.

2️⃣ You Are a Badass provides short, easy-to-digest chapters. With hilarious nuggets of wisdom peppered throughout the pages, Jen Sincero helps you to identify and change the self-sabotaging behaviors that hold back your inner badass!

3️⃣ Atomic Habits is a game changer! Clear lays out a simple, but effective framework on habit development and/or deconstruction. It's the little things we do every day that amount to the big lives we lead. Start small, but think big with this one!

4️⃣ The Willpower Instinct reviews the science of self-control. You'll learn concepts from neuroscience and psychology, in a ridiculously easy-to-understand manner, that help you see why we don't have limitless willpower. You'll also get strategies to use and actions to take to gain more of it!

5️⃣ Chatter is all about internal dialogue. Learn about the voice in your head, why it matters, and how to take control of it. In order to shape the events in our individual realities, we need to restructure the conversations we have with ourselves first. Ethan Kross shows you how!

Read these in any order! Each one will be immediately applicable in your life.