Research-backed benefits of exercise

Recent studies cited in this article indicate that exercise may result in reduction in systolic blood pressure and visceral fat.

Check out this Mayo Clinic Article and this British Journal of Sports Medicine Article for the details.

**I am not a physician. Always follow the advice of your physician. Goal Fit, LLC and this site are intended as informational only and this information should in no way be construed as medical advice.**

Lifestyle factors that can reduce risk of disease


The U.S. Centers for Disease Control and Prevention estimates that 80% of heart disease & stroke, 80% of type 2 diabetes, and up to 40% of cancers could be prevented by eliminating three lifestyle risk factors: poor diet, inactivity and smoking (source).

This Harvard Health article cites avoiding red and processed meats, alcohol, sugar and highly processed foods while including a variety of fruits, vegetables and whole grains, also stating:
Because obesity is a risk factor for so many cancers, it’s important to prevent unnecessary weight gain,” says Fung. This means following a nutritious and sensible diet.

But don’t just stop at diet –

Exercising on a regular basis can also reduce cancer risk. This is true not only because it can help you maintain a healthy weight; researchers have also found that regular exercise on its own reduces the risk of colon, breast, and endometrial cancers.

Ideally, it’s best to get at least 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous physical activity each week if you can

Are you ready to change?

“You’ll never change your life until you change something you do daily.

The secret of your success is found in your daily routine.” -John C. Maxwell

Two years ago, I made a decision that changed my life.  I didn’t like the way I looked or felt.  I spent (and still do spend) a great deal of time face-to-face with the consequences of unhealthy habits (heart disease, stroke, falls, debilitating weakness). At 45, I decided that I didn’t want to go down that path and knew I had to make big changes.  I started getting up early to workout.  That led to me being more intentional about nutrition and self-care.  I lost a total of 70 pounds in a year and have kept it off for another year.

Next, I decided I wanted to help others see that it is possible to get in the best shape of your life in your late forties despite a full-time job, 3 children, a husband & a household to run…so I became a personal trainer.

Nothing is more fun or more fulfilling than spending time with my clients:  empowering and being a part of their transformations  – finding exercises they enjoy, gaining strength, flexibility, and endurance – but most of all seeing them gain confidence and watching the impact that their positive, intentional choices have on their lives and their families.

When you’re ready, I’m here!

Multi-green Salad

This is my husband’s current favorite meal (I serve it with a side of lentils). It’s colorful, flavorful & super easy to throw together.  I haven’t purchased a salad dressing in a decade or more…and this one is great on salad, as a dip for veggies, and even good on pasta!


  • 4 cups mixed kale & spinach
  • 1/3 c cherry tomatoes, halved
  • 6 small gold & purple potatoes (I use organic from Trader Joe’s) – boil, peel, cut in 1/4ths


  • 2 tablespoons olive oil
  • 1tsp salt
  • 1 cup water
  • Juice of 1/2 lemon
  • 1 cup fresh basil
  • 2 cloves garlic
  • 1 cup raw organic almonds (soak in cup of water for an hour, then drain & rinse)
  • 1 cup nutritional yeast

Blend in high-speed blender – store leftovers in a jar in the fridge for a few days.


  • 1 loaf ciabatta bread, cut into 1/2 in cubes, place in large bowl
  • Drizzle with olive oil to coat
  • Toss in 2tsp garlic powder, 1 TB rosemary, 1TB oregano, 1 tsp white pepper
  • Toss with hands to coat
  • Spread on baking sheet and bake at 400 degrees for 25 minutes, turning halfway through


An Ounce of Prevention..

Aging is inevitable; however, aging well takes work. Research shows that there are myriad benefits to exercise when it comes to reducing risk of cardiovascular disease, dementia, and depression.

A study from Sweden suggests that ‘highly fit’ women in mid-life were nearly 90% less likely to develop dementia years later. Combine exercise with a healthy diet and lifestyle modifications (including restorative sleep, controlled blood pressure, mindfulness – as in The Top 10 Brain Health Boosts from Drs. Dean and Ayesha Sherzai, authors of The Alzheimer’s Solution for an even greater benefit.

A recent New York Times Article cites research evidencing steadily reduced rates of depression and cardiovascular disease as fitness in middle age increased. “Compared with those in the lowest fitness category, people in the highest were 16 percent less likely to have depression, 61 percent less likely to have cardiovascular illness without depression, and 56 percent less likely to die from cardiovascular disease after becoming depressed.”

Where to start? Consider strength training.

While “the aging process leads to distinct muscle mass and strength loss” as stated in research referenced in The Muscles, Ligaments and Tendons Journal , research out of Tufts University shows numerous benefits to strength training, including:

  • Arthritis Relief
  • Restoration of Balance and Reduction of Falls
  • Strengthening of Bone
  • Proper Weight Maintenance
  • Improved Glucose Control
  • Healthy State of Mind
  • Sleep Improvement
  • Healthy Heart Tissue

There are so many fun and adaptable ways to incorporate resistance and strength training into your routine – not just the typical weight lifting!    Ask your doctor if strength training is right for you.  It’s never too early or too late to start