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PinMan Personal Coaching

Personal Coaching~Nutritionist
Pinman is an online fitness community of peers helping peers. Let's work together.

I can help you succeed by linking you to tools & support you need to achieve your health & fitness goals. Through accountability and a unique support system, I help people take charge of their health & transform their own lives. You have access to the finest and most popular in-home fitness systems available and as your Coach it is my intention to help you set, and reach your health & fitness goals. Wellness is not all about exercise; it is also about support and convenience.

01/07/2023

Find Happiness And Connection In Nature

The great outdoors has been a source of refuge for those seeking connection, happiness, and relief from stress and anxiety for centuries. However, with over 80% of the US living in urban settings, it can be difficult to find green space for a healthy dose of mother earth. Here are a few simple ways to bring some nature to you.

Join your local community garden. Research ways to volunteer or support a family-owned nursery or the neighborhood park, so you're more involved than just strolling through it.

Grow some herbs. There's great joy in watching basil and mint go from tiny sprouts in a pot to a flavorful garnish on your plate. With a minimal investment in a bag of potting soil, seeds, or a starter plant, you can fill your home with one of nature's greatest gifts - food!

Plan a nature excursion. Take a look at your calendar and plan for a couple of quality days outdoors in the upcoming months. However, you make it happen, staying in touch with nature is a powerful way to bring more happiness and connection into your life.

I’m rooting for you,

Linda PinMan 😊

10/05/2022

Get Out Of Your Own Way

You know those days when it’s obvious that the only thing holding you back is you? If it sounds familiar, here are a couple of things to keep in mind, so we can get out of our own way.

Honor your productivity spectrum. There is a range to our productivity with plenty of tasks falling on both ends of the spectrum. Most of us would agree that some things are super easy to get done, like taking out the trash or meeting our caffeine needs. While other tasks seem impossible to complete. When we acknowledge both ends of the spectrum, it reminds us that we are productive in regard to certain tasks. This helps remind us that just because some tasks take more energy to complete, does not mean we are never productive or can’t get anything done.

Identify your blockers. For the things we struggle to get done, it’s helpful to clarify what exactly is holding us back. A bit of awareness around our own unrealistic expectations, impossible timelines, or even a mindset that it’s never enough, might be all we need to keep ourselves in check and move beyond the barriers to our productivity.

Celebrate your mini successes. I can’t emphasize it enough. The discipline of actively rejoicing for every small success has deep effects on our subconscious mind that allow us to achieve more. By deliberately activating our reward network, we train ourselves to repeat what we’ve just done because it brings us some amount of pleasure.

Got a minute for Staying Productive in Today’s New Normal? Here’s a quick practice:

Find a pen and paper. Make a list of three things you are very productive at. Now list three things you feel you waste a lot of time trying to finish. Compare the two lists. What is it about the things you are good at getting done that makes productivity easy? What about the things that are difficult? Now, run your mind through the above three prompts for the areas where you feel unproductive. Note any shifts in your thinking that help you understand and approach those challenges differently.

I’m rooting for you,

Linda PinMan 😊

09/21/2022

Declutter Your Space And Mind

There’s nothing like a good spring clean (or fall clean in this case). If you’ve ever felt lighter, more open, and less stressed after throwing things out, you know what I’m referring to. The cool thing is, we can expand the meaning of cleaning up and clearing out beyond the decluttering of our physical space, and apply it to multiple areas of our life. Here are some ideas.

Declutter your home or office. Before purging the unnecessary thought patterns and emotional baggage, start by tidying up your home or workspace. What do you no longer use or need? I’m sure most of us can quickly fill a bag or two of electronics, clothes, kitchen tools, etc that we haven’t touched in years. Once you’re in the mood of letting go, it’s time to move on to other things in your life.

Declutter your mind. The next challenge is to look at some unhelpful things that fill the spaces of our minds, such as unhealthy relationships, habits, and even ways of thinking that are no longer serving us. When life gets hard, the extraneous weight of unnecessary stressors will slow us down and affect our ability to bounce back. Though tidying up our minds isn’t as easy as throwing out a pair of old shoes, the spaciousness that comes after we’ve done it is life-giving.

Got a minute for Resilience in Tough Times? Here’s a quick practice:

Find a pen and paper. Write down three spaces you frequently spend time in that could use some tidying up. This can be your car, bedroom, or even something as simple as the dining room table. Next, circle the space that would be the easiest to tackle and schedule some time to actually declutter and clean it up. Write down three things in your life that you would like to let go of. Don’t censor yourself. Then, circle the one that would be the easiest for you to work on. Take the last remaining moments to brainstorm some ways to let go of that thing that is no longer serving you.

I’m rooting for you,

Linda PinMan 😊

09/16/2022

Three Pillars Of Self Care

When we're in the thick of it, the thought of taking care of ourselves can be daunting. But, if we want to build up a habit of resilience, getting good at self-care is a worthy challenge to take on. Here are three ways to think about that can help guide you on the journey to optimal health.

Pillar 1: Care For Your Mind. Since our mind is the ultimate filter of our experience, making a point to stabilize our emotions and keep our mental state as balanced as possible is important work. With a plethora of books, films, and workshops, it’s possible to find the things that help bring about a sense of mental well-being and strength.

Pillar 2: Care For Your Body. It’s hard to deny the link between our body and mind. If you’ve ever tried to be happy when you were sick, you know how much our physical health affects our mood and even our capacity to do things. So, look into the exercises and food that help you feel your best physically.

Pillar 3: Care For Your Community. Research shows time and time again that healthy, strong social bonds positively affect our mental and physical health. So don’t forget to put energy into nurturing your social connections. Surrounding yourself with people who can boost your morale, and brighten your spirits is a powerful form of personal care.

Got a minute for Resilience in Tough Times? Here’s a quick practice:

Begin to make your breath the center of your attention, and reassure any other nagging thoughts that you will tend to them shortly.

Once your mind slightly settles, ask yourself the following questions:

“What are the things that bring out a sense of positive mental well-being within me?”

“What are things that nourish me physically? Are the dietary changes or exercises that I know support my physical health?”

“Who are the people that support me socially and emotionally? Who do I know that is uplifting and encouraging to be around?”

Spend a few moments thinking of how you can take care of yourself with a few of the things you thought of.

I’m rooting for you,

Linda PinMan 😊

06/29/2021

Treat your mind like your money, don't waste it. Get rid of any thoughts which aren't beautiful, useful or joyful.

01/06/2017

New Year’s Resolutions.......

If the idea of making lofty New Year's resolutions has you feeling overwhelmed, don't fret. I’m here to tell you that even the smallest of changes can have a big impact on your life, especially if you can turn them into habits. Whether you vow to commit to all of these "mini resolutions," or just stick to one or two, rest assured that you're on your way to a better year ahead.

To.....forgive myself for infractions big and small.

To.....spend less time in front of the TV, and more time connecting with those I love.

To.....take the stairs instead of the elevator whenever possible.

To.....unfollow negative people on social media.

To.....stop comparing myself to others.

To.....make a good night's rest a priority.

To.....take one small step towards my 'someday,' every day.

To.....listen intently, and to not give advice unless it's asked for.

To.....put my phone down.

To.....empathize more and judge less.

To.....not say 'I'm sorry' unless I really mean it.

To.....accept compliments by saying 'thank you,' and nothing more.

To.....schedule time for myself every day.

To.....look on the bright side.

To.....make sure my family knows how much I love them every day.

To......do something healthy every day, even if it's just drinking a cup of green tea.

To.....drink more water.

To.....breathe.

May this New Year equip you with good luck, good health, good fortune and good times! Happy New Year!

I’m rooting for you,

Linda PinMan 😊

01/03/2017

"If you want to live a happy life, tie it to a goal, not to people or things.” – Albert Einstein

12/14/2016

Grip Strength

It's one of the strongest predictors of good health.

For years, there were a half dozen or so strong predictors of how likely someone might be to develop cardiovascular disease, including whether he or she carried weight in the midsection versus in the legs, if there was a family history, if he or she smoked, and the list, they say, goes on.

But relatively new-ish research suggests there’s one more pretty significant predictor that we shouldn’t overlook: grip strength. Grip strength is a simple and powerful way to predict one’s risk of death and cardiovascular disease.
Physicians and researchers reason that if one’s grip strength is weak, it’s very likely other areas of the body—your heart—are weak, as well.

Like many conditions such as type 2 diabetes, high cholesterol, and high blood pressure, weak grip strength can be improved through simple and consistent exercise. Grip strength goes beyond simply being able to hold a dumbbell for a longer set of reps. Improving your grip strength can seriously change your overall health for the better.

Beefing up your grip strength is relatively easy. You can easily incorporate strengthening exercises into your regular fitness routine. For example, walks or walking lunges with dumbbells or kettlebell swings to increase grip strength while exercising. Or, work it into everyday tasks. The same tools you use in the gym, you can also mimic in real life. Carrying grocery bags to your car as opposed to using a shopping cart is similar to carrying dumbbells. Or, something as simple as carrying a laundry basket up and down the stairs can help bump up grip strength over time.

Increasing grip strength can also significantly improve your workout intensity. When you have a stronger grip, you can hold onto a pull-up bar longer, which means you can crank out more pull-ups. It also equates to being able to hold heavier weights during exercises like walking and static lunges or squats. Grip strength is one of those small but often overlooked things that you can improve that can affect your health in major ways.

I’m rooting for you,

Linda PinMan 😊

11/02/2016

Best and worst foods for sleep.

Eating and sleeping are basic human needs that go hand in hand in many ways. It’s no surprise that what you eat before going to bed affects the quality of your sleep.

The foods we eat before bed can give us the nudge we need to make good sleep great — or they can keep us up all night.

Here, I explore the best and worst foods to eat before nodding off:

BEST FOR SLEEP

A Warm Drink

For Example: Warm Milk
While dairy is rich in tryptophan, calcium and vitamin D — all of which have been linked to improved sleep — the best thing about warm milk is that it’s, well, warm. When you spike your core body temperature with a hot drink, your blood vessels respond by dilating and letting off heat as quickly as possible — the exact same process that naturally occurs as you drift off to la-la land. Hot caffeine-free teas will also do the trick.

High-Glycemic Carbs

For Example: White Rice
The fact that white rice has a high-glycemic index isn’t always a bad thing. Insulin spikes actually help induce sleep. Researchers believe high-GI foods may improve tryptophan and melatonin production. (FYI, carbs are the real culprits behind your Thanksgiving Day coma, not turkey.) Bananas and granola also work.

High-Casein Dairy

For Example: Cottage Cheese
To boost your body’s levels of the drowse-promoting amino acid tryptophan, turn to protein. An even better bet: turn to casein protein. A slow-to-digest form of protein that’s abundant in cottage cheese, casein (consumed before bed) can increase your ability to recover from your workouts and build muscle all night. Greek yogurt is another great source.

WORST FOR SLEEP

Alcohol

For Example: Wine
Alcohol is one of the biggest body-clock disruptors out there. It decreases the amount of time you spend in the deepest sleep stages and, consequently, your level of wakefulness the next day. Nightcaps trigger alterations in sleepers’ brain waves to those associated with electric shocks. For each glass, give yourself at least an hour before attempting sleep.

Fried or Fatty Foods

For Example: Cheesesteak Sandwiches
Eating a fried meal high in fat is likely to sit in your stomach and cause you to experience gastric reflux upon lying down in bed. What’s more, the body tends to shunt heavy proteins like beef toward the production of dopamine, which promotes wakefulness. Slot any super-heavy meals for lunchtime.

Caffeine

For Example: Chocolate
Caffeine is all about staying awake. This you know. But you may not realize how sensitive some people can be to caffeine — and that chocolate has more caffeine than you think. A dark chocolate bar contains nearly as much caffeine as a full cup of joe. Even “lightly caffeinated” teas and and “decaf” coffee can stand between you and your sleep.

Spicy Foods

For Example: Chili
Hot sauce makes chili taste awesome, but spicy foods near bedtime can trigger indigestion and reflux, ultimately waking you up throughout the night. Avoid eating any spicy foods within three hours of bedtime.

I'm rooting for you,

Linda PinMan 😊

10/28/2016

Happy National Chocolate Day!!!!!

If you love chocolate, every day of the year is cause to celebrate, but today is National Chocolate Day.

As a testament to chocolate’s popularity, there are more than two dozen other chocolate-related holidays.

Chocolate was first cultivated about 3,000 years ago by the Mayans and Incas. They used to drink cocoa and even used the beans as currency.

Chocolate has nutrients called flavanols that help to increase blood flow to the heart.

Dark chocolate can help raise good cholesterol levels while lowering the bad cholesterol. It also has fiber and antioxidants.

So, if you like sweet, unsweetened, milk or white chocolate, go ahead and satisfy that sweet tooth today.

I'm rooting for you,

Linda PinMan 😊

10/27/2016

National Pumpkin Day

In the United States, pumpkins go hand in hand with the fall holidays of Halloween and Thanksgiving. An orange fruit harvested in October, this nutritious and versatile plant features flowers, seeds and flesh that are edible and rich in vitamins. Pumpkin is used to make soups, desserts and breads, and many Americans include pumpkin pie in there Thanksgiving meals. Carving pumpkins into jack-o’-lanterns is a popular Halloween tradition that originated hundreds of years ago in Ireland. Back then, however, jack-o’-lanterns were made out of turnips or potatoes; it wasn’t until Irish immigrants arrived in America and discovered the pumpkin that a new Halloween ritual was born.

I'm rooting for you,

Linda Pinman 🎃

10/17/2016

Tips For A Healthy Fall

Don’t wait until the New Year to make new goals to feel and look your best. With the holidays right around the corner, start out on the right foot by taking advantage of everything that the Fall season has to offer for your health!

With a new crispness in the air, step out and enjoy the fresh, cool weather while you can. The Physical Activity Guidelines for Americans recommend getting at least 30 minutes of moderate intensity exercise five days a week. Not only is exercise good for your heart health, but it also gives you an extra boost of energy throughout the whole day – which will help as the hours of daylight get shorter.

Exercise tips for Fall:
* Find someone to walk with during halftime of the football game. Set the timer on your phone or watch for 30 minutes and find a route that lands you back at home right in time for kickoff!
* Go apple picking and make sure to walk the entire orchard. Not only is this considered exercise, but you also get to scout out the best looking fruit!
* Find a local place to hike where you can soak up the beautiful autumnal foliage. This is sure to be great for your body and mind.

Not only are there ample opportunities for exercise in the Fall, but healthy eating is easy and satisfying with all the fresh seasonal produce! Some of the produce in season during the Fall months are apples, winter squash, pomegranates, figs, cauliflower, garlic, beets, pears, pumpkin and Swiss chard.

Healthy eating tips for Fall:
* Buy local, in-season produce at a farmers market to ensure that you are getting the freshest fruits and vegetables around.
* Try a new green leafy vegetable. Swiss chard is an excellent source of vitamins A, K and C as well as potassium. Simply sauté with oil and garlic and enjoy as a side or add to casseroles.
* Winter squash is abundant in autumn and is low in calories and high in fiber.

Here are some ways to prepare the different kinds of squash:
* Roast spaghetti squash until soft then shred with a fork to create strands and serve like pasta.
* Stuff roasted acorn squash with wild rice, dried cranberries and other vegetables.
* Make butternut squash into a creamy and warming soup.

I'm rooting for you,

Linda PinMan 🍂

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