Integrated wellness program


Our integrated wellness program is comprehensive, providing education and support for core and sports nutrition as well as healthy cleansing and healthy weight. An exercise and fitness plan not only helps to regulate our weight, it also helps to control blood pressure and cholesterol levels.

Begin slow, perhaps with two or three 20 minute sessions.   While walking is probably the best exercise that many can do, choose a plan that suits your personality and schedule; one that will assist you to stick with it for the long haul.

I love starting each day with stretches, even stretching before getting out of bed.  Stretching not only loosens stiff and tight muscles, it increases and improves flexibility for better rider balance and coordination.  It’s also been shown to improve heart health.

These are facts that apply to all age groups.  In fact, so does exercise, itself.  It’s important that we all remain active throughout our lives to maintain not only balance and flexibility, but longevity.  The National Institute on Aging at NIH suggests exercises to help build your endurance, strength, balance, and flexibility. They also suggest the use of an activity tracker.

Fueling a healthy athletic competition or workout

Fluids help maintain normal body temperature and deliver energy and nutrients to hardworking muscles during your competition or workout.  Sufficient hydration yields better and sustained performance around town, across country, or even further.

Carbohydrates are the fuel of choice for both recreational and competitive events or exercise because they are the most readily available fuel for working muscles.  In fact, observance of high-intensity and endurance exercise, reveal low-carbohydrate fuel stores as a common limiting factor.

Protein is not only essential for increasing muscle mass and strength but for recovering from prolonged exercise routines such as may be observed in readiness for competition.

Vitamins and Minerals don’t provide energy, but they’re absolutely essential for converting the food you eat into the energy your muscles can use.

Exercise and Food: The Right Combination        

 Timing the consumption of food and drink throughout your exercise sessions can significantly improve hydration, energy, recovery, and the quality of individual workouts. Following this hydration and nutrition regimen before, during, and after workouts can help to optimize exercise performance and improve recovery for subsequent workouts.

BEFORE: Two to four hours before exercise, be sure to hydrate early and often, and eat healthful and nutritious carbohydrate-rich foods, including light sandwiches, pasta, salads, fruits, and nutritional bars.  Consider more rapidly absorbed nutritional shakes as little as one hour before an event, depending on your individual level of digestive comfort.  Continue hydrating right up to the start of an event and consider a natural caffeine boost such as green tea 30 minutes prior to exercise.

DURING: Continue hydrating with small amounts of cool fluids, including water and sports drinks, every 15 to 30 minutes.  For events lasting longer than an hour, consider rapidly digested carbohydrate-rich foods such as bagels, gels, bananas, apples, oranges, and nutritional bars.

AFTER: Try to consume a balanced intake of fluids, carbohydrate, and protein immediately after an event or workout to maximize hydration, muscle-energy refueling, muscle repair, and muscle rebuilding.  The right balance of carbohydrate and protein can trigger and enhance the anabolic recovery process when consumed immediately after exercise and again an hour or two later—especially for those who have multiple daily workout sessions.

The Weight Effect

The farther away we are from our ideal weight, the higher our risks are for heart disease and stroke. There are many tools to help manage weight challenges. Just be sure to choose a plan that is based on sound nutrition principles and helps you keep your lean body mass (muscles), and therefore your metabolism intact.

Food supplementation…naturally

There are great natural supports for both cholesterol and blood pressure, including fiber and plant sterols for cholesterol and fish oils, CoQ10, and garlic for blood pressure. Be sure to consult and follow up with your medical doctor before starting your weight loss or nutritional supplementation program.

Healthy cleansing

A healthy colon is very beneficial to one’s overall health and wellness. Most individuals experience colon problems because of insufficient fiber in their diets. The recommended daily allowance for fiber intake for an average person is 30 grams. A diet with no fiber is like brushing our teeth without a toothbrush. We simply cannot remove the plaque and food bits from our teeth. In the same manner, without the essential fiber intake, a healthy colon is almost impossible. The harmful buildup of fecal matter can occur that can result in health problems such as indigestion, constipation, bloating and even colon cancer.

Internal cleansing and body detoxification are essential components for maintaining a healthy intestine. Since the colon’s main function is to extract water and salt from fecal matters, it will be very important for the body to ensure it has a healthy one.  The Fresh Start Cleansing Program is a tested and excellent choice.  Click here to request additional information that will assist you in sculpting your body safely and more effectively.

The restoration and maintenance of one’s overall health is generally dependent on the state of the digestive system. Thus, safe cleansing is critical when you want to achieve healthy digestion and a better lifestyle. In its simplest sense, colon cleansing improves the digestive system’s ability for breaking food particles, absorption of nutrients, water and salt and smooth elimination of fecal wastes. The end result of a successful colon cleansing is more energy and vigor.

In the presence of good digestion, absorption of nutrients will be fluid and smooth. Absorption of nutrients occurs when food molecules are transformed into small pieces to pass through the intestinal linings to the blood and lymph nodes. Cleaning the digestive system of toxins and other impurities will provide a clean pathway for easy absorption.