NCB Nutrition Connection Balance

02/04/2026

💡 Your Grip Strength Is a Mirror of Your Health

Low grip strength doesn’t cause health problems. But it’s one of the clearest signals that something deeper may be going on.

Research shows that weak grip strength is strongly associated with:
• Malnutrition
• Lower bone density
• Higher dementia risk
• Metabolic dysfunction
• Increased risk of type 2 diabetes
• Higher rates of depression

Why?
It’s a simple, real-world measure of total muscle mass, overall body strength, and nervous system coordination. When those systems decline, grip strength usually declines right along with them.

So checking your grip is like getting a quick snapshot of your whole-body health.

The best part: you can improve it.
Strength training, carries, dead hangs, and basic resistance exercises build not only stronger hands—but stronger muscles, bones, and brains.

Remember to vote for Valerie for the cover of Ms. Health and Fitness – voting helps support children with cancer!
https://mshealthandfit.com/2026/valerie-sayre

02/04/2026

This is a simple habit more people should pay attention to 👣

Walking is one of the most overlooked tools for health, digestion, and long-term consistency.

Bonus points if you walk after meals — even 10–15 minutes can help with digestion and blood sugar regulation.

For most people, a solid starting point is around 7,000 steps per day, which is roughly an hour of walking depending on your pace. If your current activity is close to zero, the goal isn’t to jump straight to the maximum — it’s to set a realistic baseline and build from there.

From there, 10,000+ steps per day (about 90 minutes depending on pace) can be a great long-term target.

The key is context:
✔️ Your current activity level
✔️ Your schedule
✔️ Your pace

Progress works better when it’s gradual and sustainable, not all-or-nothing.

Want to improve your health, but not sure where to start? Book a free consultation at the link below:
https://www.nutritionconnectionbalance.com/

02/03/2026

Remember to vote for Valerie for the cover of Ms. Health and Fitness – voting helps support children with cancer!
Votes are DOUBLE for today (2/3/26) only!
https://mshealthandfit.com/2026/valerie-sayre

A DEXA scan gives you precise data on body fat, muscle mass, and bone density - so you can track progress with facts, not guesses.

It’s quick, non-invasive, and one of the most accurate tools for understanding your body composition.

Ready to get started? Use code VALERIE25 for a discount:
https://www.dexafit.com/redeem-code

02/02/2026

You don’t get stronger by being perfect.
You get stronger by being consistent.
Progressive overload.
Proper nutrition.
Good sleep.
Time.
That’s the formula. Keep going.

Remember to Vote for Valerie Sayre to be on the cover of Ms. Health & Fitness.
Your vote helps support kids and families affected by childhood cancer – link below:
https://mshealthandfit.com/2026/valerie-sayre

02/01/2026

Muscle isn’t just about looks—it protects your metabolism, strengthens your bones, and keeps you mobile as you age. Maintaining muscle is one of the best investments you can make in your long-term health.

🗳️ Remember to Vote for Valerie Sayre to be on the cover of Ms. Health & Fitness.
Your vote helps support kids and families affected by childhood cancer – link below:
https://mshealthandfit.com/2026/valerie-sayre

01/31/2026

Movement tip of the day: Sumo Squats!
Build strength safely and effectively with this simple exercise.

If you’d like to show extra support today, consider voting for Valerie—helping inspire healthy living and bringing awareness to children with cancer.
Link below:
https://mshealthandfit.com/2026/valerie-sayre

01/30/2026

Here’s a full day of balanced, healthy eating – easy recipes below!

🗳️ Remember to vote for Valerie to be on the cover of Ms. Health & Fitness.

Your vote helps support kids and families affected by childhood cancer – link below:
https://mshealthandfit.com/2026/valerie-sayre

🥞 Breakfast
Protein pancakes made with protein powder, egg whites, unsweetened almond milk, organic blueberries, cinnamon, and stevia

🥗 Mid-Day Meal
Chicken breast with broccoli and kaisen rice

🍳 Mid-Day Meal 2
Egg whites and oats seasoned with burger spices, formed into a patty and cooked, served with lettuce, tomatoes, onions, banana peppers, avocado, and mustard

🍫 Dinner
Protein shake and protein bar

01/30/2026

A few of you have asked me what does a day of clean weekday eating look like for me that supports muscle, strength, a lower body fat, and lots of energy?

6:30 am:
Protein pancakes (2 scoops any protein powder, ¼ cup of egg whites, ¼ unsweetened vanilla almond milk, and organic blueberries. Sprinkled with cinnamon and a packet of stevia.

10:30 am
2 chicken breasts with spices and olive oil
1 cup of broccoli
½ cup of high protein Kaizen rice

1:30
1-4 oz bison burger (make patty with ¼ cup of egg whites, ¼ cup of organic steel cut oats, and Bold Burger spices-blend in Vitamix).
Top with organic lettuce, tomato, red onion, jalapeno, ½ avocado, and mustard

5:00 (on the go)
Protein shake (Juice Plus+ Complete with water)
Protein bar (David Bar)

You can vote EVERY day for free of the cover of Ms. health and Fitness or you can cast your vote with $10 or more and all of your donation goes to Foundation B+, a non profit for kids with cancer. We can all make a difference!

At 60, I aim to be a role model who shows women of every age that it’s never to late to grow stronger- physically, mentally, and confidently

01/30/2026

This is something a lot of people miss when training 👀

From what I’ve seen, progress stalls for most people not because they’re inconsistent — but because nothing in their training is actually changing.

Progressive overload is essentially the name of the game. Over time, you gradually increase the intensity of what you’re doing — either by:
• Increasing the load (more weight), or
• Increasing the volume (more reps)

If the stimulus never changes, your body has no reason to adapt.

For example, if you’re shoulder pressing the same weight and can do it easily every time, your body already knows it can handle that task. There’s no incentive to add muscle because the demand hasn’t increased.

Adaptation only happens when you give your body a reason to change.
This doesn’t mean maxing out every session — it means training with intent and tracking progression over time.

01/29/2026

Supporting the B+ Foundation is easy — and meaningful 💛

Voting for Valerie Sayre to be on the cover of Ms. Health & Fitness also supports the B+ Foundation and families affected by childhood cancer.

👉 Vote here: https://mshealthandfit.com/2026/valerie-sayre
👉 Consider donating $10 or more if you’re able

Together, we can turn positivity into action.

01/27/2026

This is something a lot of people misunderstand about lifting weights 👀

From what I’ve seen, many people go into strength training with the wrong primary goal: burning calories. If your goal is to burn calories, something like HIIT would be more appropriate.

The purpose of lifting weights isn’t to torch calories in the moment — it’s to build muscle.

Muscle is a metabolic asset.
The more muscle you carry, the more calories you burn even when you’re doing nothing. It works for you all day, not just during your workout.

So instead of asking, “How many calories did I burn?”
A better question is, “Did this help me build muscle?”

That shift in focus changes how you train, how you program, and how consistent your results are.

Not sure where to start? Book a free consultation at the link below:
https://calendly.com/kentncb/introductory-call-with-kent-sayre

01/26/2026

https://mshealthandfit.com/2026/valerie-sayre