Show up for your future, healthier self every day!
See the difference that proactive vs. reactive responses to your health can make especially in your later years This short - but dramatic - video drives home how when we invest proactively in our well-being through daily positive lifestyle behaviors, the dividends are huge!
A side-by-side comparison video documenting the last ten years of a hypothetical man's life depending on his choices.
One life, supported by mindful choices, family, exercise, healthy food parallels another life outcome confined to assisted living and hospital beds.
Best Exercise for Weight Loss
All movement promotes weight loss, but the best two forms of movement are walking and strength training.
Read on to learn more ...
WALKING
All you need is a sturdy pair of walking shoes and you're ready to go! If you've got an electronic wearable device, please understand that simply tracking your daily steps throughout your day is needed. You'll need to get your heart rate up and move! While you don't need to train like an Olympian, you want to breathe heavier than normal. It should be more than a stroll with your dog around the neighborhood as she's sniffing places.
If the weather isn't severe, your best bet is to get outside and immerse yourself in nature (vs. an indoor exercise routine.) You'll get a double hit of stress reduction!
Best Walking Trails in the Greater St. Louis Area:
Click on any of these park names to view more info!
STRENGTH TRAINING
An effective strength routine can be as simple as a 30-minute whole body workout 2-3 times per week using your body weight in your living room.
Think:
10 minutes of core work
10 minutes of upper body
10 minutes of lower body
Why?
As we age, our bodies naturally will lose strength unless we work to keep it. One percent per year - or 10% per decade - is the loss rate. That's devastating over time once we pass the age of 35. But our metabolism doesn't have to slow as we age and we don't have to gain weight with advancing years. Strength training can keep our metabolism burning like we are in our early thirties, especially when we’re eating a balanced diet.
For more inspiration to include strength training in your fitness line-up,
check out this excerpt from the book, Younger Next Year.
FITNESS FRIDAY: 3-in-1 Whole Body Workout : Strength Training
OUR REVIEWS
GET A TASTE OF WHOLE HEALTH COACHING ON YOUTUBE
Discover how 1-on-1 coaching is more effective than dieting alone.
Don't know much about health coaching, but looking for an alternative to extreme measures such as costly injections, weight loss surgery or crash diets that leave you battered and bruised ? Grab a seat and I'll share how coaching can help meet your weight loss goals and transform your habits for life.
End your toxic relationship with sugar! With 1 in 3 Americans being pre-biabetic (and many not even knowing it), redefining our relationship with all things added sugar related is a really positive step towards lasting health outcomies.
Subscribe to Coach Gayle's YouTube channel to see weekly videos like "Fitness Friday" and "What Are You Eating : WEDNESDAY"
BEST SNACKS FOR WOMEN 50 & BETTER
10 of the best weightloss snacks & foods for women age 50+
1. Greek Yogurt with Berries
Why it's great: High in protein and probiotics, Greek yogurt helps with muscle maintenance and gut health. Adding berries provides antioxidants and fiber, aiding digestion and keeping you full.(Be sure you’re reading labels so you’re not getting lots of added sugar in your yogurt. Non-dairy versions can be great options too.
2. Almonds
Why they are great: Almonds are packed with healthy fats, protein, and fiber, which can help curb hunger. They're also rich in vitamin E, which supports skin health.
3. Hummus with Veggies
Why it's great: Hummus is made from chickpeas, which are high in protein and fiber. Pairing it with veggies such as carrots, cucumbers, or bell peppers adds vitamins and minerals with low calories and fiber to keep you feeling full.
4. Apple Slices with Peanut or Other Nut Butter
Why it's great: Apples provide fiber and a satisfying crunch, while peanut butter offers protein and healthy fats to keep you feeling full longer. Choose natural peanut butter with no added sugars.
5. Cottage Cheese with Fruit
Why they are great: Cottage cheese is high in protein and low in fat, making it a filling snack. Pineapple (or other fruit) adds a sweet touch and contains bromelain, an enzyme that may aid digestion.
6. Hard-Boiled Eggs
Why it's great: Eggs are a great source of protein and healthy fats, which can help keep hunger at bay. They’re nutritional powerhouses, easy to prepare and portable.
7. Avocado Toast on Whole Grain Bread
Why it's great: Avocado provides healthy fats that are good for heart health, while whole grain bread adds fiber and keeps you fuller longer.
8. Edamame
Why it's great: Edamame is a plant-based protein source that's also rich in fiber.
It's a satisfying, low-calorie snack that can be eaten on its own, with a sprinkle of truffle or sea salt.
9. Dark Chocolate and Nuts
Why it's great: A small piece of dark chocolate paired with nuts such as almonds or walnuts can satisfy sweet cravings while providing healthy fats and antioxidants.
10. Chia Seed Pudding
Why it's great: Chia seeds are rich in omega-3 fatty acids, fiber, and protein. When soaked in almond milk or another low-calorie liquid, they expand to create a filling pudding. Add a few drops of vanilla extract and cinnamon for an flavor boost that really satisfies.
Portion Control: Even healthy snacks can contribute to weight gain if eaten in large quantities. Be mindful of portion sizes.
Focus on Protein and Fiber: These nutrients help keep you full and satisfied, reducing the likelihood of overeating.
Stay Hydrated: Sometimes thirst is mistaken for hunger, so drinking water before reaching for a snack can help control cravings.
BONUS TIPS FOR WEIGHT LOSS
Find your Why. Find your Power.
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Coach Gayle Has Taught So Much About Self-Care
My sister recommended that I try WhyPower because it has helped her so much. So glad I did! I’ve been working with Gayle for the last 2.5 months. She has taught so much about self care. So pleased with her coaching about the value of both aerobic and weight training exercise! I’m doing both now and feel amazing. It’s a journey I’m so happy to be on! I’m 71 and feel 51 and am embracing aging because I am not letting myself wither away thanks to WhyPower!
-Melody C.
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This Coaching Experience has Literally Changed My Life
This coaching experience has literally changed my life. I have found freedom that I’d never experienced before in my adult life- freedom from the diet/failure/shame cycle. I now ENJOY daily movement and I look and feel better than I had in over a decade. I will never go back to my old habits now that I have connected to my “why”.
-Danielle H.
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Dieting Doesn’t Work, but Why Powered Health Coaching Does!
Working with Coach Gayle, I have lost over 120 pounds! She has provided me with the tools I needed to not only lose weight, but to keep it off. Gayle has helped me change my old, unhealthy relationship with food by adopting new habits and goals. Dieting doesn’t work, but Why Powered Health Coaching does!
-Jean C.
What is WhyPowered Whole Health Coaching?
What is WhyPowered Whole Health Coaching?
What Coach Gayle does for you - and helps you do for yourself! -as a whole health coach.
SWEET TOOTH SATISFACTION COOKBOOK
SWEET TOOTH SATISFACTION COOKBOOK
