Inactivity and mortality risk

When looking at risk for cardiovascular disease as well as all-cause mortality, inactivity is a greater risk for both than any other single habit or practice. 

The evidence is clear: “when inactive individuals are compared with active individuals, the inactive individuals increase their risk of cardiovascular disease by between 150% and 240%, and  individuals who choose to be inactive accept the same increased risk of heart disease as individuals who smoke a pack of cigarettes a day! Unfortunately, 15% of the adult population in the United States still smoke a pack of cigarettes a day, and 60% to 80% are either not adequately active or completely inactive. Thus, inactivity carries the same risk as cigarette smoking a pack of cigarettes per day and is between 4 and 5 times more prevalent!   source

So how much exercise do you need? 150 minutes of moderate-intensity aerobic exercise per week, plus 2 days/week of strength training exercise is the general recommendation released by the CDC recently. Always check with your healthcare provider for specific recommendations tailored to your individual needs, and check out the CDC’s general guidelines here.

Super 60! Finish Summer STRONG!

Ready to finish Summer 2021 with a BANG & get in great shape?!

Join our Goal Fit gang in the SUPER 60! Program! You can go all-in on all the strategies or go for an 80/20 or 90/10 approach. I have 2 vacations planned, so I am going to commit to 90/10!

Anyone can join in for FREE, but Goal Fit monthly members have added benefits:

  • Increased accountability
  • Fun, supportive community
  • New workout videos every week
  • New breathwork or meditation videos each week
  • New recipes every week
  • Live & recorded weekly check-ins via zoom (2 options/week)
  • Individual zoom chat re your goals and any modifications
  • Prizes!

*Click HERE to join the membership for just $10.99/month & cancel at any time.

Let’s Work Together – Here’s How!

Ways to work together

Monthly membership $10.99/month – new workouts, recipes, and focus strategies as well as monthly book club & lifestyle topics. Weekly live zoom chat and q & a. Click here to sign up!

Add-on Accountability Program – I’m seeing GREAT results with this new program! Email me for all the details – goalfitmethod@gmail.com

1:1 Food/Fitness/Focus training 6-week program – $100 plus monthly membership

1:1 personal training $25/ hour in person at your home or gym  (24-hour cancellation notice required), $20/hour via zoom. (Discounted rate for small groups up to 4 people). Make sure your form is on-point & get the extra push you need. This is definitely the best rate in town!

Intensive

2-7 day immersion – eg golf or tennis team, girls’ weekend, couples’ weekend

I will cook up to 3 meals & a snack / day for you, daily workout specific to your group, individual 1 hour q & a  and goal-setting plan and once weekly f/u zoom call for 2 weeks afterward for all attendees.  – Price varies

Ready to start the conversation? Reach out to me at goalfitmethod@gmail.com!

Top 3 Tips for Fat Loss

They’re pretty straightforward, but a great reminder, nevertheless.

For both men and women, the extra weight starts to creep up as our hormones change with the aging process, usually around the mid-40s.

  • Cut sugar and processed foods
  • Add resistance training
  • Eat a low-fat vegan diet – This study published in the Journal of the American Medical Association shows that a 16-week randomized clinical trial using a a low-fat plant-based dietary intervention reduced body weight by reducing energy intake and increasing postprandial metabolism, which was associated with reductions in hepatocellular and intramyocellular fat and increased insulin sensitivity. Meaning : A low-fat plant-based diet is an effective tool for reducing body weight and increasing insulin sensitivity and postprandial metabolism. Check out the study here

Bonus: Improve your sleep quality.

90×10

Add in so much goodness that the less-great stuff gets squashed out! Have FUN consciously curating the aspects of your lifestyle that will bring positivity and allow you to up-level your health, relationships, mindset, productivity – everything!

Don’t do the good stuff in moderation – make the good stuff the MAX – knowing that perfection is a lie!

Some examples:

  • 90% healthy whole foods to fuel your beautiful body / 10% treats
  • Healthy movement most days (doesn’t have to be a “workout” – just get moving!)
  • 90% prioritizing restful sleep / 10% late night fun
  • Positive, high vibe content consumption: podcasts, books, music, movies
  • Conscious social media consumption – avoid the comparison trap!
  • Quality dialed-in (aka not distracted) time with friends and family
  • Personal development, journaling, gratitude practice, meditation – whichever ones work for you!
  • Less-toxic products (personal care, home, etc)