Tag Archives: HEALTH AND WELLNESS

Business-Building Tips for Exercise Professionals

Are you a personal trainer or health coach who is interested in starting a fitness business? Are you trying to expand your existing one, whether it’s in-person or an online fitness business? If so, it’s an interesting time in the fitness industry, given all of the changes that have occurred as a result of the COVID-19 pandemic. As you begin to think about your business-building plans, it’s important to be aware of the many new trends that have emerged, many of which will likely shape the industry as we move into the future.

According to Forbes, fitness-related technology is enabling new ways to deliver your services, including more personalization through artificial intelligence, virtual reality, gamification, wearable devices, online workouts and biohacking. Consumers are also back in gyms and studios in large numbers, as people are craving community and connection again. And yet, many are still enjoying the efficiency and convenience of working out at home using livestream classes, mobile apps and at-home equipment.

In addition to becoming knowledgeable on the latest trends, it’s important to do your research, and then evaluate and build around the following core areas, as well.

To read the full article, click here.

Here’s What Startups Need to Know About Establishing an Employee Wellness Program

The workplace has experienced many changes over the last few years. These changes have impacted Fortune 500 companies, small to medium-sized businesses and startups. From “quiet quitting,” to the Great Resignation, to the “big stay,” many employers are struggling with employee wellbeing, engagement and loyalty.

If you’re running a startup, you may face an even greater challenge, since you might already be limited in the number of employees you’ve hired, and every existing resource you have is critical to the cross-functional operations of your business. If that’s the case, prioritizing employee wellbeing is not only recommended, but necessary.

Here are five tips for startups on establishing an employee wellness program.

To read the full article, click here.

The Importance of Whole Grains and Complex Carbohydrates

When thinking about nutrition, I’d like to highlight the importance of including whole grains and complex carbohydrates into meals and snacks.

While many diets may encourage the restriction of carbohydrates, they’re actually essential to our health and found in many different foods, including fruits, vegetables, bread, pasta, rice, quinoa, oatmeal, cereal and more.

When we restrict ourselves from eating carbohydrates, we might find that we’re craving and consuming foods that are more savory and higher in calories and saturated fat, in order to feel satisfied.

However, when we include healthy carbohydrates (with whole grains and not refined grains) in our meals in a balanced way, such as in reasonable portions within meals and snacks that are earlier in the day, we increase our fiber intake and energy levels, feel more full and satisfied, and may even burn more calories and consume fewer calories in the first place!

Feel free to talk to your doctor if you have any health concerns or dietary restrictions, including gluten allergies. There are great gluten-free alternatives available as well.

Overall, enjoy your food and enjoy those healthy carbohydrates for balanced nutrition and optimal health!

Four Tips for Boosting Your Metabolism

Metabolism is a complex scientific system of energy generation and expenditure and is impacted by various functions in the body and brain. It can also be impacted by hormones, stress, genetics, lifestyle choices and more.

Four ways to positively impact your metabolism include:

1. Eating every 3-4 hours and focusing on foods high in fiber, lean proteins, complex carbohydrates, polyunsaturated and monounsaturated fats and avoiding processed and enriched foods

2. Moving your body on a daily basis through cardiovascular and strength training to create energy outputs that allow you to burn fat vs. having your body store fat, especially visceral fat in the mid-section

3. Getting sufficient sleep of 7-9 hours per night in order to maintain a healthy metabolic rate and a regulated circadian rhythm

4. Reducing stress through mindfulness practices, time in nature and/or creating healthy personal and professional boundaries, in order to decrease the amount of cortisol in your body, which negatively impacts metabolism

I hope these tips are helpful. If you’re interested in more customized support, feel free to book me for a free consult and subsequent wellness coaching sessions at passionfit.com/coaching-and-consulting!

Four Health and Wellness Trends to Try This Spring That Are Actually Timeless

With the New Year in full swing and spring on the horizon, it’s a great time to consider adding some new wellness practices to your daily or weekly schedule to lead a holistically healthy lifestyle that focuses on your physical and mental health. Here are four health and wellness trends to try this spring, that I shared with NBC California Live in a TV segment recently!

1. Sculpt workouts According to the Wall Street Journal, data from ClassPass and direct feedback from large gyms such as Lifetime Fitness and Crunch, show that bookings for sculpt workouts increased by 280% over the last year. Many people want a challenging, yet gentle workout that builds strength, mobility and flexibility. Sculpt workouts stem from a combination of Pilates, barre and yoga, and focus on spinal alignment, core stability, balance, light cardio, strengthening and lengthening your muscle fibers by working both big muscle groups and deep muscle tissues. In addition to other formats, I teach sculpt classes twice a week. It’s one of my favorite formats to teach because you work your body and mind from the inside out. Here are a few sculpt exercises to try:

Plie squats with dancer arms
Outer thigh, inner thigh and glute leg lifts with extended arms
Curtsey lunges with chest presses

2. Nutrient-packed smoothies: According to MarketWatch, the smoothie industry is predicted to grow substantially between 2023 and 2027. Smoothies are on the rise because with the right ingredients, they can be packed with nutrients. You can easily make your own healthy smoothies at home using a smoothie blender. My favorite smoothie recipe includes mixed berries, a banana, peanut or almond butter, spinach or kale, almond milk and dark chocolate chips. This recipe is simple, yet it’s filled with fruits, vegetables, protein, complex carbohydrates and low fat dairy or dairy alternatives. It’s also low in added sugars and unhealthy fats. A smoothie is a fantastic breakfast or post-workout snack option and is convenient and easy to make, which is perfect for a busy, on-the-go lifestyle!

3. Breathwork: Breathwork is listed in Forbes as another big trend for 2023, but it’s already an important part of meditation, mindfulness and yoga practices. There are many different types of breathwork, but one of my favorites is known as abdominal, belly or diaphragmatic breathing. You slowly inhale through your nose as you expand your abdomen out, and then exhale through your nose or mouth as you pull or contract your abdomen back in. This deep breathing technique allows your body to relax and fill with oxygen, and it lowers your heart rate and blood pressure. It reduces stress, toxins and anxiety, improves your circulation and mood and allows you to think clearly and focus on the present. It’s very effective and is something you can do from anywhere and throughout your day.

4. Journaling for mental health: As the pandemic and recession continue to loom over our heads, many people are anticipating continued stress throught 2023, according to NBC News. One tool that’s becoming more popular for improving mental health is journaling. Journaling isn’t a new concept and can be a wonderful and cathartic release of emotions during difficult times. It can also be a pleasant experience when you’re writing about what you’re grateful for or other positive emotions or events that may be occuring in your life. Whether you’re writing about good or bad experiences, journaling allows you to process what’s happened and communicate in ways you feel most comfortable. There’s no judgment on the other side, and you’ll have a record of your thoughts and feelings, which could be a great reference point later.

Interested In Running A Virtual Fitness Studio? Six Tips To Get Started

According to Global Newswire, the virtual fitness market is expected to reach $80 billion by 2026, with a growth rate of almost 50%. While many fitness enthusiasts have been enjoying being back at gyms and studios for in-person classes, the hybrid model seems to be here to stay, creating continued growth opportunities in the virtual fitness space.

If you’re a fitness entrepreneur and want to tap into this growing market, here are six tips to start running a virtual fitness studio, based on my experiences as a health, wellness and fitness entrepreneur, business professional, certified fitness, yoga and dance instructor and having my own virtual fitness studio.

To read the full article in Young Upstarts, click here.

Total Health Interview: How We Can Optimize Our Mental, Physical, Emotional and Spiritual Wellbeing

Often when we refer to wellness, we assume that we are talking about physical wellbeing. But one can be physically very healthy but still be unwell, emotionally or mentally. What are the steps we can take to cultivate optimal wellness in all areas of our life; to develop Mental, Physical, Emotional and Spiritual Wellbeing?

As a part of our series about “How We Can Cultivate Our Mental, Physical, Emotional and Spiritual Wellbeing,” I had the pleasure of interviewing Reena Vokoun.

To read the full article in Authority Magazine, click here.

Surviving Covid

On June 2, 2022, I unfortunately tested positive for Covid for the first time. I had managed to escape it for over two years, from when we first went into lockdown on March 13, 2020, until this point. I frequently read up on the latest medical research and developments with the pandemic, was vaccinated, boosted and never really stopped masking indoors, especially as new and more contagious variants continued to emerge. My family and I also only dined outdoors when going to restaurants and continued to socialize with friends and family outside in backyards, at the beach and at outdoor events and gatherings.

But somehow I got Covid and didn’t see it coming. My husband, sons and I took at-home tests the Tuesday morning after Memorial Day weekend before the kids went to back to school, and we were all negative. And on Thursday of that week, I taught a morning dance class at the gym (with my mask on as I always did), was on back-to-back work calls from my home office after that and felt perfectly fine. Then suddenly after my last afternoon work call that day and before I was going to pick up the kids from school, my throat felt a little scratchy. So I told my husband, who was also working from home, and he gave me another at-home Covid test. We were both shocked when it showed I was positive.

I immediately put on my KN95 mask, grabbed my laptop, phone, some clothes and toiletries and went to our downstairs guest room to isolate, while my husband went to pick up the kids from school for me. I cancelled, rescheduled or got coverage for my work meetings, calls and fitness and dance classes for the rest of that week and the following week and got in touch with all of my close contacts over the last week to let them know I had Covid. I called my parents and told my extended family as well.

The next four days were a blur. I had a persistent fever and a temperature of 100-101. I was experiencing cold and flu symptoms and felt dizzy and completely exhausted. I didn’t sleep well, because I kept waking up in the middle of the night with my heart racing, wondering if I was having any additional symptoms. A few days in, I lost my sense of taste and smell to a certain degree, though it thankfully didn’t completely go away. Over the next six days, my fever finally broke and my symptoms started to diminish, but I continued to test positive. On day 10, my Covid test was finally negative, and I was able to come out of isolation, but still wore a mask around my family on the last day to be safe. It was a scary and unpredictable experience.

The other major challenge I faced, which most people don’t always talk about, was how incredibly difficult it was to be isolated for 10 days, especially for an extrovert like me. I was thankful I was able to isolate at home and didn’t have such severe symptoms that would require me to be hospitalized. Also, my wonderful husband and kids, who thankfully stayed negative, texted and FaceTimed me throughout each day, talked to me through the window from outside and brought me food, water, extra clothes and medicine whenever needed. And my parents, extended family and girlfriends called, texted and even sent me get well gifts, for which I was so grateful. However, it was still very, very hard.

Having Covid and being in isolation for one to two weeks, can take a huge toll on not only your physical health, but your mental health as well. I tried to think positively, pray, meditate, journal, read books, work, watch movies and documentaries and stay virtually connected to my loved ones. But nothing quite prepares you for this extremely lonely experience. I missed spending quality time with my husband and kids, especially with the start of summer break, being able to put 100%+ effort into my work, being active and outside, being social with friends and family and just living my life.

However, I focused on getting better and taking it day by day. Also, as a health and wellness professional, I tried to use some of my favorite natural remedies during this time, including the following:

Drinking hot water with lemon and honey every day to ease my sore throat and congestion and ward off any coughing or asthmatic symptoms, since I do have seasonal allergy-induced asthma.
Doing a daily saline salt and water nasal spray to keep my nasal passages and sinuses as clear as possible.
Eating healthy meals, including lots of fruits and vegetables each day, while also allowing myself some treats and comfort foods like ice cream every once in awhile.
Taking my multivitamin every day, plus extra vitamin C, D, zinc and omega-3 fatty acids, which helped to strengthen my immune system and brain health.
Taking Tylenol when needed for my fever and heaches.
Practicing self-care when I was feeling a little better, including doing some light yoga and stretching, taking deep, diaphragmatic breaths to stay calm and centered, putting a skincare mask on my face, deep-conditioning my hair, painting my nails and doing a vitamin C body scrub in the shower.

All of these things made me feel better each day, and I highly recommend doing them if you’re in a similar boat.

At the end of the day, I’m thankful to have survived Covid. I do worry about the possibility of long Covid symptoms, getting it again and having my family and friends get it or get it again as well. However, those things aren’t in my control, and I have to move forward and live my life. That said, what I can control is getting my second booster shot when I’m able, continuing to mask indoors while cases remain high and new variants pop up and socializing outside as much as possible.

This was quite a learning experience for me, and I hope that sharing my experience can be helpful to you. Take care, and please stay healthy and safe!

Corporate Wellness Programs Need an Overhaul — Starting with These 3 Components

In the past, having an employee wellness program was a nice perk for companies to offer. But as we enter the third year of the pandemic, mental and physical health are stretched thin. Amid the Great Resignation, having a comprehensive employee wellness program has now become essential in attracting and retaining top talent. Now more than ever, companies need to create more effective wellness programs, as employees need these wellness programs in order to be resilient and still succeed during these difficult times.

According to a 2020 survey conducted by Deloitte, 80% of 9,000 surveyed respondents identified well-being as being important or very important to the overall success of their organization. Employees are some of the greatest assets an organization can have, and designing a workplace culture along with programs that keep them healthy, happy, productive and engaged, is critical for meeting company goals and objectives. Employees need to consistently feel their best in order to consistently perform at their best.

As we progress through the pandemic and experience continued uncertainty as to what the future holds, it’s critical for employee wellness programs to be prioritized and also evolve and grow according to the latest world developments, workplace trends and ever-changing employee needs. Providing employees with timely and useful well-being tools can strengthen their connection and loyalty to the company over time.

Here are three essential components every corporate wellness program should have in order to be successful.

To read the full article in Success Magazine, click here.

Five Reasons Why Having an Employee Wellness Program Is Now Essential

According to The Future Workplace 2021 HR Sentiment survey and Forbes, 68% of HR leaders gave employee mental health and wellbeing a top priority rating. This survey also revealed that the corporate wellbeing market is expected to reach approximately $20.4 billion in the U.S. and is predicted to reach $87.4 billion over the next four years.

Based on these findings, investing in an employee wellness program is now essential for most, if not all, organizations. Below are five important reasons why.

To read the full article in CEO World, click here.

Health and Wellness Predictions for 2022

With 2022 just days away and the pandemic continuing to impact us all, even after it first began nearly two years ago, many may wonder what’s in store for the health and wellness industry in the New Year.

Based on my experiences as a certified health, wellness and fitness entrepreneur and professional and working with various individual and organizational clients and business development partners in this space, here are my predictions below.

Mental health will continue to be prioritized: While people are being encouraged through their healthcare practitioners to manage their physical health through exercise and nutrition to protect their immune systems from Covid-19 and its variants, mental health has and will likely continue to have a major focus as well. According to a Gallup research study reported in the Washington Post, 60% of Americans feel daily stress and worry, and according to the American Psychological Association, 78% say Covid-19 has been a significant source of stress in their lives. Therefore, dealing with ongoing stress and anxiety will be extremely important. Tools like meditation, yoga, deep breathing, journaling, talking to family, friends and professionals and disconnecting from technology, could be very helpful in managing mental health. And many healthcare facilities, schools, universities, companies and other types of organizations will likely continue to provide these resources.

Hybrid fitness is here to stay: As gyms and fitness studios have had to close, reopen and frequently change their protocols over the last two years, and the demand for livestream and on demand classes, wearable devices, mobile apps and home equipment has skyrocketed, hybrid fitness has gone from being a trendy buzzword and experiment to being the norm. Many consumers are mixing things up and taking in-person classes where appropriate and safe, and still continuing to leverage online technology and at-home options as well. The flexibility, convenience, mix of online and in-person communities and cost savings, have made hybrid fitness a surprise silver lining of the pandemic. And both online platforms and in-person studios are working hard to provide the right mix to meet their customers’ needs.

Hybrid work is here to stay: Similarly to fitness, the workplace has undergone many changes as well. Many companies have transitioned to remote work models since the start of the pandemic and are still going strong. While some companies and other organizations have had employees come back to work, many are offering hybrid models now or will be in the future. While in-person collaboration is important for maintaining company culture and employee engagement, companies are realizing that employees prefer having flexibility and cutting down or cutting out commute times. They can also hire talent from any location and reduce real estate costs by having employees work remotely all the time or some of the time. Meeting employee needs and providing various options in these ever-changing times, is critical to retaining and hiring top talent and creating strong performance in the workplace.

Disease prevention and management will take on a new level of importance: With Covid-19 impacting the health of our global population, the threat to those who are immunocompromised, is even greater. Therefore, for those with pre-existing conditions or who are at risk for heart disease, diabetes, cancer and more, disease prevention and management is even more important now. Keeping up with healthy lifestyle choices such as stress management, taking medications, healthy eating, staying active, prioritizing sleep and scheduling regular check-ups with your doctor, will be critical to staying healthy and helping to protect against Covid-19.

Organizations will continue to realize the importance of employee wellbeing: For many years, employee wellbeing has been a “nice-to-have” for many organizations. I’ve seen this first-hand, as I’ve worked in corporate wellness throughout the last several years. Budgets for corporate wellness initiatives have often been limited, and many organizations have prioritized other initiatives that can produce results that are easier to measure. However, the pandemic has created a shift in thinking. With so many employees experiencing high stress, burnout, a lack of work-life balance, anxiety and depression due to the uncertainty of these times, leaders will need to continue prioritizing the health, wellbeing and happiness of their workforce. They’ll have to consider the whole person and the many dimensions to their lives, which could serve them well personally and professionally.

While time will tell what 2022 will bring in the health and wellness industry, the best thing each of us can do is find the tools, support and resources to take care of our own health and wellbeing to not only survive, but thrive in the New Year!

Stress Is a Normal Part of Life

Stress is an inevitable part of life and being human, and living a stress-free life is just not realistic. Everyone experiences stress on a daily basis just through everyday tasks. Taking a test at school, being handed a new project at work, playing competitive sports, or public speaking can all be sources of stress. And feeling a little anxiety in these situations is normal and totally expected. Major life events such as moving, marriage or having a baby, can also cause stress. Traumatic events such as living through a pandemic, or having a death in your family, can cause stress as well. The good news is that you can manage stress by channeling your energy into certain activities.

The key in managing your stress levels in these various life situations, big and small, is to pay attention to how they’re affecting you physically, mentally and emotionally. According to the National Institute of Mental Health, if you’re temporarily feeling your heart rate increasing, your breathing getting faster and your brain working harder, that’s normal. Your body is just going into fight or flight mode. You can use that stress as a motivator to perform at your best in the moment.

If you reach a point where stress becomes chronic and affects your sleep, moods, blood pressure and digestive system, or causes major anxiety or depression, it has become a bigger problem. These symptoms suggests you could be dealing with an unhealthy amount of stress. In this case, it’s important to deal with it right away so it doesn’t turn into bigger health issues later.

Here are six tools you can use to realistically manage any kind of stress:

To read the full article in Grit Daily, click here.

Having Passion and Purpose In the Work You Do Is Everything

Having passion and purpose in the work you do is everything. It allows you to make a positive impact in the world, feel fulfilled and potentially build a legacy. You don’t necessarily have to quit your job and start a company like I did (unless you feel compelled to do so yourself), but you can find ways to incorporate your passions and purpose into your current job, volunteer work or other projects you may be working on or would like to work on.

I’ve been passionate about health, wellness and fitness for as long as I can remember. What started out as a hobby and side-hustle, turned into a full-fledged career. After I experienced burnout as a busy working mom and wife, I left my job at Google and corporate America after 16 years, in search of greater work-life balance and the ability to pursue my passions and purpose. I then took a risk and huge leap of faith seven years ago and became an entrepreneur and launched my health and wellness company.

My mission is to empower women to flourish both personally and professionally through wellness. My vision is to continue to build and grow our local and global online wellness community, where women can have fun, make friends, feel supported and be encouraged to achieve their dreams and goals. I’m so grateful to have created the career of my dreams, as I truly love what I do. The good news? I believe it’s something that is within reach for anyone.

Here are five ways to find and incorporate your passion and purpose into your life and career:

To read the full article in Ms. Career Girl, click here.

Work-Life Balance Looks Different for Everyone – Here’s How to Define Yours

Over the years, there’s been a lot of debate over whether work-life balance is possible. And new and related terms and concepts continue to pop up each year, including work-life integration, which focuses less on compartmentalization and more on cohesion, and more recently, work-life negotiation, which focuses more on advocating for your needs at work and home, according to an article in Forbes by Dr. Chris Mullen, Ph.D.

In any case, burnout is a real issue. As I cited in my recent TEDx talk, the World Health Organization classified burnout as an occupational phenomenon in 2019. And this past year of the pandemic in 2020 and 2021, has made it even more challenging for various job types, family and childcare needs, ever-changing workplace arrangements

involving remote, hybrid or in-office work or needing to be out on the front lines.
Regardless of your situation or the term or concept used, work-life balance will look different for everyone. It’s important to determine how to define yours so you can maximize your productivity, engagement, fulfillment, purpose, and happiness in your personal and professional life.

Here are five considerations to help you define how to allow your work and life to coexist in a way that works for you, your family, your employer or your own business:

To read the full article in SWAAY, click here.

Wellness Tips Help Deal With Return-to-Work Anxiety

As we continue to progress through the pandemic, and California prepares to reopen June 15, many employees will be returning to the office in the summer or fall. While these are positive changes as we work toward finding our new normal, for many, they are prompting stress, anxiety, fear and uncertainty.

To deal with the challenges, below are four wellness tips for reducing return-to-work anxiety.

To read the full article in the Los Altos Town Crier, click here.

4 Ways the Pandemic Has Impacted Our Health and Lives In the Last Year

It’s hard to believe we’ve been living through a global pandemic for over a year now. On March 11, 2020, the World Health Organization officially declared the Covid-19 pandemic. It was a day that that would change the world forever.

Following, is a look back at four ways the pandemic has impacted our health and lives in the last year and also some thoughts on where we go from here.

To read the full article in Thrive Global, click here.

4 Tips For a Healthy Heart

February is American Heart Month, so it’s a good time to take stock of your heart health.

According to the U.S. Centers for Disease Control and Prevention, more than 30 million Americans have been diagnosed with heart disease in the past few years. And now that we’re in the midst of a pandemic, COVID-19 poses an even greater risk to the heart, given it can damage the respiratory system, which makes it even harder for the heart to work.

Following are four tips for maintaining a healthy heart during the month of February, the pandemic and beyond.

To read the full article in the Los Altos Town Crier, click here.

4 Ways Working Moms Can Level Up in 2021

According to Mckinsey and as many of us have experienced since early 2020, the pandemic has intensified the challenges women have already been facing. As working moms, we’re all familiar with the double shift of putting in a full day at work and then having a full set of additional responsibilities at home with caring for our children and the household.

And with most support resources being unavailable over the last 10 months, along with many of us working remotely or on the front lines and having children who continue to be in virtual and/or hybrid school, all of our worlds have completely collided. While spouses and significant others may be helpful for those of us who have them, it still has been a stressful situation nonetheless.

However, with the New Year in full swing, it’s important to take control of our careers and home life as much as we can and level up. Below are four ways to do just that in 2021.

To read the full article in Thrive Global, click here.

New Year, New You: Wellness Trends Set Stage for 2021

After a year that will certainly go down in history, 2020 will soon be coming to a close. So, what’s in store for 2021? Following are my thoughts and predictions on four wellness trends for the new year.

To read the full article in the Los Altos Town Crier, click here.

Why Rest, Reflection and Relaxation Are More Important Than Ever This Holiday Season

With the holidays on the horizon, the world continuing to be stuck in quarantine with many travel and social gathering restrictions in place to help fight the global pandemic, celebrations will be looking very different this year. Many people won’t be able to keep up with their annual holiday traditions and see loved ones they usually see within their families this time of year.

While this is a harsh reality everyone has to face, there are things we can all do to take care of ourselves and those we love during these challenging times. Below are reasons why rest, reflection and relaxation (i.e. what I like to call the 3Rs) are more important than ever this holiday season.

To read the full article in Thrive Global, click here.

Take Action to Protect Against COVID-19 and the Flu

We’re about to embark on what health officials are calling a “twindemic,” where we’ll face the overlap of the flu season and an increase in COVID-19 cases over the fall and winter.

Health Magazine reported that doctors are concerned with not being able to distinguish between the flu and COVID-19, as many of the symptoms are similar – cough, fever, chills, breathing problems, body aches, sore throat and runny or stuffy nose. Also, health professionals are worried about medical systems being overrun by patients coming in for both the flu and COVID-19.

It’s important to take the necessary precautions to protect your and your family’s health and keep everyone safe. Following are five actions you can take to do just that.

To read the full article in the Los Altos Town Crier, click here.

Five Reasons Why Breathing Fresh Air Is Vital to Our Health and Well-being

The year 2020 has tested people in many ways, including impacting our ability to breathe fresh air.

COVID-19 has put us at risk of upper respiratory illnesses, which could have long-term effects on the lungs and breathing. We’ve had to shelter in place and wear masks both in public indoor facilities and outdoors to protect against the virus, which has made it hard to breathe fresh air in day-to-day life. And most recently, much of California and the West Coast has had to deal with wildfires, smoky skies and poor air quality, which has made it dangerous to venture outside for nearly a month.

While it’s been hard to take on these challenges this year, we certainly have perspective and an appreciation for the basic necessities and joys in life, including the importance of getting fresh air. Following are five reasons why breathing fresh air is vital to one’s health and well-being.

To read the full article in the Los Altos Town Crier, click here.

How to Choose Effective and Breathable Masks for Workouts

We’re now over six months into the Covid-19 pandemic and the reality is, we’re going to have to continue to deal with it for many more months to come. Therefore, the best thing we can do is keep adapting and changing accordingly, especially when it comes to our health and wellbeing.

According to the World Health Organization (WHO), wearing a mask while exercising can negatively impact your breathing. Therefore, as of right now, it’s ideal to work out virtually from home or outside when others aren’t around, so you don’t have to wear a mask.

However, according to the Centers for Disease Control (CDC), if you plan to work out in public outdoor spaces where it’s difficult to maintain six feet distancing from others or in indoor gym facilities that have been approved for safe reopeninings, wearing a mask will be extremely important towards helping you safely continue with your fitness regimen, while also protecting yourself and others from Covid-19.

And while masks can undoubtedly be uncomfortable to wear, especially while exercising, below are some tips for choosing the most comfortable, breathable and effective masks out there.

1. Choose a trusted brand: Brands like Under Armour, Reebok and Athleta have been developing masks specifically for use during exercise, such as running or cross-training. Designers from these companies are creating really interesting features for the present and future, such as fun and fashionable designs, colors and prints, integration with fitness apps, the ability to see facial expressions through the mask and more. You can trust that these companies are investing into this product category in order to be socially and medically responsible during these challenging times.

2. Pay attention to fabrics: Choosing fabrics is also extremely important because you want them to be thick enough to prevent against Covid-19 transmission through heavy breathing, water droplets, saliva, sweat, etc, while also being breathable during exercise. High quality cotton fabrics seem to work well, along with fabrics that are water-resistant and have moisure-wicking capabilities to protect and keep your face as dry as possible when you sweat.

3. Find a comfortable fit: The fit of your mask could also make or break your workout experience. Therefore, find masks that are shaped to fit and contour well on your face, depending on if it’s long or wide or somewhere in between and also cover your nose and mouth properly. In addition, you’ll want to ensure they’re not too tight or binding, but also secure enough to stay in place and not fall off during your workout.

4. Pay attention to washing instructions: Just like workout tops, bottoms or socks, your masks are going to get sweaty and dirty and must be washed properly after each use as well. You’ll also want to especially wash and wear a fresh mask each time you work out to protect against Covid-19 germs and bacteria. Check the washing instructions based on the fabric and colors and determine the best detergent, temperature and drying options to ensure the masks maintain their size, cleanliness and condition.

While you may have a few more considerations to make before exercising these days, it’s worth it to maintain your health and also stay safe against Covid-19. So go ahead and put on your mask and go crush your workout!

Taco Tuesday Recipe

Taco Tuesday for dinner tonight, anyone? If you’re like me and want to consistently prepare healthy meals for your family, but are also often short on time because you’re busy with work and your kids, then this recipe is for you!

Defrost organic ground turkey meat and brown it in a pressure cooker for about 5 minutes. Then add 12 teaspoons of low sodium taco seasoning and stir in 15 ounces of salsa including fresh organic tomatoes, tomato paste, peppers, onions and garlic powder and stir it all together.

Then turn the pressure cooker on high and let the meat cook for about 15 minutes or until it releases steam and beeps.

While the meat is cooking, bake whole grain tortilla shells in the oven at 325 degrees for 6-7 minutes.

Next, slice up organic avocado, tomatoes and lettuce and shred or buy pre-shredded organic and low-fat Monterey Jack cheese and carrots.

Once the meat and taco shells are done, then build your tacos and fill each shell with the meat, avocado, tomatoes, lettuce, cheese and carrots and before you know it, you and your family will be ready to eat a delicious and healthy meal!

Healthy Protein and Vegetable Meal Ideas

Two important elements of any healthy eating plan include vegetables and protein. Therefore, I love marinating and baking chicken and making healthy salads, as these are staples you can build into any lunch or dinner meal and are easy to make when you’re busy trying to balance work and home life. And if you’re vegetarian or have any other dietary restrictions, you can always substitute any of the foods you see here with alternatives that fit your preferences.

The recipe for this meal includes a low-sugar, Hawaiian BBQ marinade, paired with organic, boneless, skinless chicken. After applying the marinade to each piece, you bake the chicken in the oven for 20-25 minutes on each side at 425 degrees.

The salad includes organic spinach and mixed greens, sliced cherry tomatoes, avocado and low-fat shredded cheese. And I usually like to top my salads with a low-fat balsamic vinaigrette or avocado dressing.

I hope this idea is helpful and you’re able to incorporate healthy proteins and vegetables into your meals as well!

Post-Workout Meal and Snack Ideas

Happy Friday, Passion Fit Crew! Did you know it’s important to eat within 45 minutes of working out in order to refuel your body, boost your metabolism and repair your muscles?

Therefore, here’s a great post-workout meal or snack idea for you guys: egg cups! I love making them and it’s a creative way to eat eggs and get in some protein and vegetables.

You start by mixing several organic eggs together in a bowl and slicing, adding and mixing in whatever organic vegetables you’d like along with salt, pepper and garlic powder. I added cherry tomatoes and broccoli florets in this example here, but you could also add bell peppers, spinach, zucchini, mushrooms and more. Then you lightly grease a cupcake pan and pour the eggs and vegetables into each cup and can sprinkle some low-fat shredded cheese on top. This pan makes a serving of six. You then bake them in the oven for about 15 minutes at 400 degrees and then you take them out, let them cool and enjoy!

If you went to learn more about how to pair exercise with proper nutrition for optimal health, energy and performance, feel free to book me for a wellness consulting session or consider joining my transformational women’s wellness coaching program. Click here for more details!

Have a great weekend and remember to refuel your body after your workouts!

Tips On Changing Behavior During Challenging Times

In many cases, these challenging times – COVID-19 pandemic, economic strife and racial unrest – can be impacted by our behaviors, especially with regard to education, collaboration and action. There are also other health, medical, social and financial changes and shifts we all may need to con-sider making over the next several months and years, which will take time and effort.

Following are tips on behavior change, based on my certifications in this area, that may help you continue to survive and thrive during these challenging times and beyond.

To read the full article in the Los Altos Town Crier, click here.

Ways to Stay Holistically Healthy During the Coronavirus Outbreak

Coronavirus diagnoses and deaths are still on the rise in parts of the U.S. The statistics are changing every day, but one thing remains certain: It’s more important now than ever before to take care of our holistic health to protect ourselves and our loved ones from contracting the virus or to en-sure a quick recovery if we do. Below are ways to do just that.

To read the full article in the Los Altos Town Crier, click here.

5 Positive Mindset Shifts to Help Cope With the Coronavirus Outbreak

According to the NY Times, over 10 million U.S. jobs no longer exist and there are over one million Coronavirus cases worldwide. We’re facing extremely difficult times and it can be easy to be overtaken by fear, anxiety, grief, sadness and negativity. However, as a world, nation and society, it’s important that we stay strong, resilient and hopeful. Therefore, here are five positive mindset shifts we can make to help cope with the Coronavirus outbreak we’re currently facing.

To read the full article in Thrive Global, click here.

5 Potentially Positive Outcomes of Being Quarantined for Working Moms

Approximately 158 million Americans have been told to stay home for the next few weeks and possibly months due to the new coronavirus outbreak, according to The New York Times. While times are certainly unprecedented and challenging, there are some potentially positive outcomes of being quarantined for working moms. Here are five of them:

To read the full article in Working Mother Magazine, click here.

Ideas for Making Behavioral Changes Stick in the New Year

The start of a new year and a new decade means many of us are focused on making resolutions and positive changes in our lives. And while we may have the best of intentions, why is it that so many of us fall short and end up giving up on our goals?

According to U.S. News and World Report, 80% of New Year’s resolutions fail. While this can sound disheartening, there is hope. Success in keeping and reaching New Year’s resolutions often lies within the simplicity of the goals and the behaviors that accompany them.

Following are four ideas for making behavioral changes stick in the new year. These ideas are based on a behavioral research model conducted by B.J. Fogg, Ph.D., a research associate at Stanford University, which I studied when obtaining my certification in behavior change coaching.

To read the full article in the Los Altos Town Crier, click here.

4 Lessons I’m Teaching My Kids as an Entrepreneurial Working Mom

According to a survey conducted by 99 Designs and featured in Entrepreneur, three-quarters of women who are entrepreneurs juggle being the primary childcare providers within their families as well. As an entrepreneurial working mom myself, I can tell you first-hand, this is no easy feat!

However, despite the daily chaos and challenges, I feel it’s completely worth it because I’m able to teach my kids some very valuable life and career lessons. Here are four of the most important lessons they’re learning from my experiences.

To read the full article in Thrive Global, click here.

Reasons Why Giving Back is Good for Both Society and Your Health

Holiday season is here, and it’s a natural time to think about giving back and donating to charities. In fact, according to the Blackbaud Index, as featured in USA Today, approximately 34% of all charitable donations are given in the last three months of the year, and 18% in December alone.

While giving back should first and foremost be for the purposes of helping those in need, it also can provide health benefits for those on the giving end, in addition to those on the receiving end.

Following are four reasons why giving back is good for the world and our health.

To read the full article in the Los Altos Town Crier, click here.

Why Practicing Gratitude is Good for Our Health

Thanksgiving and the holiday season are just around the corner, providing a nice reminder to think about what we’re grateful for. Gratitude is something we can and should focus on throughout the year to look at life through a positive lens. It also can create amazing benefits for our health and well-being.

Below are five scientifically proven reasons why practicing gratitude is good for our health.

To read the full article in the Los Altos Town Crier, click here.

Six Ways to Minimize the Risks of Breast Cancer

October is Breast Cancer Awareness Month and according to the Centers for Disease Control (CDC), over 245,000 women get breast cancer and over 40,000 women die from this disease each year.

While age, gender, genetics and family history can have a strong correlation to the disease, many women who get it don’t actually have any history in their families or any known risk factors.

However, here are six lifestyle factors women can control to reduce their risk of getting breast cancer and for busy women and moms who may not have the time to do their own research, this article summarizes the key factors to focus on.

1. Breastfeed your children if applicable and possible: If you’re in your childbearing years, able to produce breast milk and nurse, in addition to helping strengthen your baby’s immune system, you could also be reducing your risk of breast cancer. According to Medical News Today, for every five months you breastfeed, you reduce your chances of getting breast cancer by 2%. The reasoning is that your menstrual cycle is delayed when you breastfeed, which decreases the amount of the hormone estrogen in your body, which is linked to breast cancer. Lactation can also have an impact on the expression of breast cell genes, which can create a long term impact toward reducing the risk.

2. Get regular exercise: Getting a mix of cardiovascular activity, strength training and flexibility work for at least 30 minutes or more, most days of the week, can help protect your immune system and regulate hormone and insulin levels. And according to Susan G. Comen Breast Cancer Research Studies, regular exercise can reduce the risk of breast cancer by 10-20%. Find activities you enjoy, that are realistic to fit into a busy day and that can possibly be done with others for the purposes of accountability.

3. Eat plant-based foods: According to a study conducted by the American Journal of Clinical Nutrition and featured in Medical News Today, plant-based foods can cut the risk of breast cancer by 15%. Focus on fresh, organic fruits and vegetables such as berries, peaches, kale and broccoli, whole grains found in quinoa and brown rice, healthy monounsaturated fats found in olive oil and avocado and lean proteins found in fish, eggs and beans. These foods contain antioxidants, fiber, vitamins, beta carotene and more to help fight breast cancer.

4. Maintain a healthy weight: If you’re exercising regularly and eating plant-based and nutrient-rich foods, hopefully you’ll be able to maintain a healthy weight. However, having consistent access to data points, such as specific numbers on the scale, your BMI (body mass index) and body fat percentage, are also important to take into consideration. The more knowledge you have, the more you can develop solutions to maintain a healthy weight and hopefully lower your risks of breast cancer.

5. Avoid smoking and avoid or minimize alcohol consumption: While most people know smoking can cause lung cancer, according to Breastcancer.org, it may also cause breast cancer in younger, premenopausal women. In addition, second-hand smoke may cause breast cancer in postmenopausal women. Alcohol can also increase the risk of breast cancer for women and as alcohol consumption increases, so does the risk. Ideally avoiding smoking altogether and avoiding or minimizing drinking may be the best ways to lower the risk.

6. Get a mammogram as often as recommended by your doctor after the age of 40: According to the Mayo Clinic, getting a mammogram annually in your 40’s and 50’s can decrease the risk of breast cancer deaths by 15-29%. Therefore, be sure to talk to your doctor about starting and continuing your mammograms regularly after 40 (or sooner or later if needed) and be sure to do your own self-checks as well.

While there are certain elements of breast cancer that are beyond control, the best way for women to be empowered in the fight against it is to focus on the above lifestyle factors that can be controlled and practice them as consistently as possible.

Working Out Together Offers Benefits for Couples, Study Says

According to a research study conducted by University College London, of 3,700 couples surveyed who worked out together, 70% were still exercising at the gym at least once a week two years later. The study reinforces the many benefits for couples who exercise together.

To read the full article in the Los Altos Town Crier, click here.

Reasons to Change Up Your Workouts and Try New Fitness Activities

According to the American Council on Exercise, research shows that people who vary their exercise routines can increase their chances of sticking to their regimens and avoid reaching a plateau in training. Following are four additional reasons to change up your workouts and try new fitness activities.

To read the full article in the Los Altos Town Crier, click here.

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When You’re a Working Mom, Change Is the Only Constant

I’ve been a working mom for 11 years now. While I’ve had successes, failures and everything in between, I’ve learned many lessons on this journey. However, one of the most important lessons I’ve learned is this: change is the only constant as a working mother.

Over the years, I’ve gone from working for Fortune 500 companies, to a start-up, to now building and running my own company. Through each of these stages in my career, my personal and professional needs have evolved and changed. I used to have a rigid schedule of time in the office, meetings and travel to see clients when I worked for large companies. My schedule became more unpredictable and even more stressful when working for a start-up and constantly being in growth mode. Now that I’m building and running my own company, I still have an extremely busy and varied schedule, but I have more control over it, which is different from what I’ve experienced previously.

To read the full article in Working Mother Magazine, click here.

5 Ways to Fight or Prevent Alzheimer’s Disease and Promote Brain Health

June is Alzheimer’s and Brain Awareness month and today, June 21st, people all over the world will be using the summer solstice, the day of the year with the most light, to join together, raise awareness and fight this horrible disease in the #LongestDay campaign. People are being encouraged to wear purple, share stories of loved ones or other impacts of the disease and participate in fundraising for the cause. This cause is near and dear to my heart because my grandmother died of Alzheimer’s disease.

In addition, below are five ways we can all fight or prevent Alzheimer’s disease and promote brain health every day and month of the year.

1. Nutrition: According to Harvard Health, following a Mediterranean diet if possible, can help prevent the disease or slow its progression by nourishing the brain and helping it function most optimally. Eat plenty of fresh fruits and vegetables, healthy monounsaturated fats found in olive oil, nuts, seeds and avocado, whole grains found in brown rice, quinoa or whole grain bread and fish poultry and eggs in moderation.

2. Exercise: Regular exercise, including cardio, strength-training and flexibility work, ideally 30 minutes a day for up to five days a week, can improve memory and reduce the risk of Alzheimer’s by 50%. Exercise reduces inflammation, insulin resistance and promotes the release of growth factors that are chemicals in the brain, which impact the health of brain cells.

3. Sleep: Sleeping seven to eight hours per night, without the distractions of screens or light and at a comfortable temperature just under 70 degrees, can allow the brain to rest, restore and flush out toxins. It also promotes memory to help reduce the risk of Alzheimer’s.

4. Mental Stimulation: Continued learning and growth through reading, studying a new language or subject matter or playing a musical instrument can promote mental and brain stimulation and prevent or reduce the symptoms of Alzheimer’s disease. These activities also can create engagement, hope and purpose, which are always good for overall mental health.

5. Social Connection: Connecting with others through get-togethers, events, phone calls, texts and social media in moderation, can promote a feeling of love, safety, comfort and fulfillment. These feelings and interactions can help maintain not only mental health, but emotional health as well. These are all ways to prevent or minimize the impact of Alzheimer’s.

Hopefully today’s campaign will help more people to be aware and if you can, wear purple, donate and spread the word.

4 Tips for Better Sleep for Working Moms

According to the CDC, one in three American adults aren’t getting at least seven hours of sleep per night and that stat is likely even higher for working moms with kids under the age of 18.

Every stage of motherhood poses a threat to our sleep. Obviously the newborn phase is the toughest, when we’re nursing and changing diapers around the clock. Then the infant stage arrives and poses challenges when we’re working on sleep training. The toddler stage is next and is often filled with bedtime tantrums, potty training and bad dreams about scary monsters. The preschool and elementary school stages may still involve some bedtime protesting and bad dreams and the teenage stage may involve worrying throughout the night about missed curfews, peer pressure, getting into college and more.

And this doesn’t even include all of our work stresses that impact our sleep, such as working late nights to finish a quarterly business review presentation, catching an early morning flight at the crack of dawn for an important client meeting and never-ending deadlines and administrative tasks to complete, such as writing performance reviews and submitting expense reports.

However, there’s hope for working moms to take back control of our sleep. It just involves a little organization, planning and discipline. Here are four ways to do just that.

To read the full article in Thrive Global, click here.

Step It Up: Dance Brings Communities Together

It’s no secret that dancing is good for us. According to research, dancing provides strong cardiovascular activity, improves memory, helps with balance and coordination and boosts emotional and mental health.

I’ve been dancing since age 7, starting with ballet training and moving into training, performing, competing, choreographing and instructing in hip-hop, modern, jazz, Latin and Bollywood dance throughout my childhood, teenage and adult life.

I can tell you from firsthand experience that dancing is a form of self-expression, a wonderful confidence booster and a creative outlet. And when we dance with others within a community, the benefits are even greater. There’s a sense of social connection, energy, camaraderie, fun and pure joy.

To read the full article in the Los Altos Town Crier, click here

Importance of Mindfulness for Children and Teens for Battling Stress

According to a 2018 survey conducted by Globe Newswire, 45 percent of teens said they’re stressed out all the time, and based on data from the American Psychological Association, 44 percent of children reported trouble sleeping due to stress.

While we often hear about the impact of stress on adults, the impact of stress on children and teens is just as prevalent and real these days, and is something to pay attention to. Children and teens are facing different types of pressures than ever before, including more competitive academic environments; increased use of technology such as mobile devices, social media, video games and on-demand programming; bullying in school and online; and notably busy schedules that include homework, several after-school activities and sports.

To read the full article in the Los Altos Town Crier, click here.