Unlocking the Power of Insulin for Optimal Health

Picture this if you can; Insulin is the key that unlocks the door to our cells. When the door unlocks properly, insulin can go inside and do its job. While inside our cells, the insulin mixes with our blood and creates a sort of anti-venom if you will, and that anti-venom balances our sugar levels.

Now, if we are low on insulin or experiencing insulin resistance, we don’t have a key to the door. Not gaining access to our cells when we consume carbs means that we can’t deploy the anti-venom (insulin) and the sugar gets stored as fat instead.

That is called Insulin Resistance!

iStock photo (2021)

Right now across North America, we are seeing numbers as high as 1 in 4 adults experiencing insulin resistance…

Insulin Resistance or I.R. is a complex condition whereyour body no longer responds to your cells’ need for sugar distribution. So, what we eat containing carbs (sugar) ends up uncontended and free to cause massive spikes in blood sugar and fat storage.

The good news is, even though I.R. can be chronic, it can also be temporary, preventable, and reversible!

Scientists are working on new breakthroughs and we now know that one of the causes of I.R. is inflammation on a cellular level. Inflammation on a cellular level is a biological response of the immune system that can be triggered by a variety of factors, including;

pathogens – by viruses, bacteria, fungi, protozoa, and worms
damaged cells – by internal and external physical changes, chemical, infectious, biological, nutritional, or immunological factors (consumption of sugar/carbs)
toxic compounds – Asbestos, Formaldehyde, Hazardous/Toxic Air Pollutants, Lead

These factors may induce acute and/or chronic inflammatory responses in the heart, pancreas(where our insulin is produced and stored), liver, kidney, intestinal tract, and even our reproductive system, possibly leading to diseases, like insulin resistance, which leads to type 2 diabetes.

The number one lifestyle that tends to bring forth I.R. is fast-paced, high-stress, and low activity levels. This isn’t to say that it’s anyone’s fault, as the years go by a lot of us are spending more time hunkering down and working without the thought of personal health. We all have bills to pay, right?

If you’ve been diagnosed with I.R., the best way to tackle it is head-on. You can do it on your own, or you can hire a knowledgeable coach and join a winning community of health-conscious folks.

The number one way to start reversing I.R. is also the number one way to avoid it at all costs…

You’ve heard this before, here and elsewhere…it’s eating nutrient-dense, whole foods most of the time, moving your body daily, getting enough rest and recovery, maintaining a healthy body weight, and reducing the stress in your life.

Stay tuned for; Unlocking the Power of Insulin for Optimal Health: Part 2. Where we’ll be talking about the common signs and symptoms, the right questions you should be asking yourself and your healthcare team, and what recovery from I.R. looks like.

You can also join my private Facebook community → here

Rest and Repair: Promoting Mind & Muscle Recovery

“Our bodies communicate to us clearly and specifically, if we are willing to listen to them.”

-Shakti Gawain

Listening to your body is the best way to determine your needs. If you find you’re avoiding your workouts, feeling worn down, or have a feeling that you might be overdoing it, your body is actively trying to communicate with you…

It’s saying, “Slow down, take 5, and let me heal”.

When we get to the point that we’re slowing down unintentionally, it’s the perfect time to implement a solid Rest and Recovery plan!

Many people are not aware, but there is a difference between rest and recovery and how to properly execute them to complement each other.

EXAMPLE:

1 Week Schedule

Training hours= 10hr/per week
Rest hours = 158hr/per week

Where is all of this “rest” time going, and why have you been dragging yourself into your workouts? Maybe It is because you, like most people, do not know how to get the quality of rest that your body is asking for and communicating for?

Rest, in the health world is defined as a combination of sleep and time spent not training. How you sleep and spend this time is very critical.

Reasons to increase your sleep:

Physical Restoration: Sleep is a time for your body to repair and restore itself. During deep sleep, the body releases growth hormones that promote tissue repair, muscle growth, and immune system function. Adequate sleep allows your body to heal and recover from daily activities.
Cognitive Functioning: Sleep plays a vital role in cognitive processes such as concentration, attention, and memory. Sufficient sleep enhances learning and problem-solving abilities, creativity, and decision-making skills. It also aids in information processing and consolidation of memories, helping you retain and recall information effectively.
Emotional Well-being: Sleep has a significant impact on emotional regulation and mental health. Insufficient sleep can lead to increased irritability, mood swings, and difficulty managing stress. It is also associated with an increased risk of developing mental health conditions like depression and anxiety. Getting enough sleep improves emotional resilience, stability, and overall mental well-being.
Physical Performance: Sleep is essential for optimal physical performance, whether you’re an athlete or someone who exercises regularly. Sufficient sleep improves coordination, reaction time, and motor skills. It also enhances endurance, strength, and overall athletic performance.
Immune System Support: A well-functioning immune system is crucial for defending against illnesses and infections. Sleep deprivation can weaken the immune system, making you more susceptible to common colds, flu, and other ailments. Sufficient sleep strengthens the immune response, promoting better overall health and reducing the risk of illness.
Heart Health: Inadequate sleep has been linked to an increased risk of heart disease, high blood pressure, and stroke. Sufficient sleep is associated with a healthier cardiovascular system, including lower blood pressure, reduced inflammation, and improved heart function. Prioritizing sleep contributes to better heart health and reduces the risk of cardiovascular problems.
Weight Management: Lack of sleep can disrupt hormonal balance, increasing appetite and cravings for unhealthy foods high in calories and sugar. Sleep deprivation also affects the body’s ability to regulate blood sugar levels, increasing the risk of developing insulin resistance and weight gain. Getting enough sleep supports healthy metabolism, appetite control, and weight management. The hormone prolactin is also released while sleeping, and prolactin helps regulate inflammation. If you don’t get enough sleep, you’ll likely experience inflammation in the body.
Overall Productivity: Quality sleep positively impacts your daily productivity and performance in various areas of life. When well-rested, you experience improved focus, concentration, and alertness, allowing you to be more efficient and effective in your work, studies, and daily activities.

Recovery refers to methods and actions taken you can take to optimize your body’s repair.

These can include; stress management, nutrition, posture, heat, ice, stretching, hydration, compression, and time spent standing versus sitting or lying down.
Recovery involves chemical and hormonal balance, and nervous system repair.

Integrating proven recovery strategies and emphasizing high-quality sleep are two healthy habits that could be the missing link to a healthy body with minimal slowdowns and little pain.

For more information on all things health, fitness, and nutrition – especially for perimenopausal and menopausal women, be sure to follow me on Facebook or Instagram.

Feel free to reach out for more information on how we can work together!

You can also join my private Facebook community ➝ here

Menopause & Symptoms: Getting to the Heart of It

When we think of Menopause, we think of a laundry list of symptoms and ailments, 34+ to be more specific. In the past, it was known as the “great suffering” by women of status (which is maybe a bit dramatic, or maybe not! It was a different time).

Thankfully with the advancement of science and medicine, we are finally getting ahead of this midlife curve…

In a positive twist, most females do not experience all 34+ symptoms during menopause! However, hot flashes alone can be enough to cause significant disruption in their life.

The most common, or the usual symptoms to experience are;

Hot flashes
Night sweats
Mood changes
Decreased Libido

And then we have the symptoms that are a little more custom to the experience. Even though many of the symptoms are shared, it is never quite the same. No two women will have the same menopause journey.

Some of the rare symptoms or less-seen symptoms are;

Joint pain
Itchiness, all over but specifically around the vulva

Anxiety
Depression

While all the above symptoms can wreak havoc on our bodies and minds, we can tackle most of these with ease or find tips and tricks to make ourselves more comfortable. Doing things like dressing lightly when going to bed at night, or adding a fan by your bedside can help to control some symptoms. Working with a coach or speaking with your MD about the emotional strain can also be helpful.

Still, there are changes that come with menopause that can fly under the radar…

The biggest and probably scariest one is increasing cardiovascular risk. You can spend your entire life being extremely cautious about how you treat your body, and when menopause arrives, it is ready to challenge you.

The drop and then loss of estrogen from the ovaries seems to trigger a constellation of events leading to increased cardiovascular risk, metabolic syndrome, central obesity, alterations in lipids, and elevated blood sugar.

But, several integral events unfold between the loss of estrogen and the emergence of metabolic syndrome…

In the end, the loss of estrogen in menopause is undeniable, and the risk of metabolic syndrome on cardiovascular health is well established. Out of this complex networking of biological occurrence, there is one controllable concept…

It is the one that gives us the most grief, but it’s also the answer to cardiovascular health in menopause.

Lifestyle change, meaning, controlling one’s diet, alcohol intake, smoking, and maintaining daily exercise. Also, do not be fooled because heart attacks are not the only threat here, cardiac arrest is linked to stress, anxiety, and depression; all symptoms of menopause.

Changing your lifestyle provides the best defense against life’s cardiovascular risks for midlife women!

For more information and direct support, reach out today through my online contact form

You can also join my private Facebook community ➝ here

Uncovering the Truth About the Bad Habits Holding Us Back

We often talk about creating new healthy habits, but have we ever challenged what’s holding us back now? What if half of the battle was axing our old habits so that we can make the time and room for new habits? Well, I am telling you right now that your bad habits are the ones that are keeping you unhappy and uncomfortable with your current health!

Let’s dissect and make this make sense!

If you’ve been struggling to lose weight and one or more of these 5 bad habits are holding you back; we can kick it together!

Here’s a list of the most common “bad” dieting habits list, simplified:

1. Staying in a Calorie Deficit

Severely restricting your calories can decrease your metabolism and cause you to lose muscle mass. Muscle mass that is lost is hard to recover as we age. This makes it more difficult to support your weight loss in the long term. A chronic calorie deficit is a no-go.

2. Dropping entire food groups (without MD directions)

Cutting out an entire food group for weight loss means limiting fiber, vitamins, minerals, and antioxidants that all supply important health benefits. So, while you may be cutting out calories, you are cutting out other important nutrients. Keep your diet inclusive!

3. Skipping meals entirely

Though there might be a good reason for skipping meals, like a medical or religious fast, try not to make this a consistent pattern. There are many mental and physical complications resulting from not getting regular nutrition. Eating regularly will keep your energy and morale up!

4. Regularly consuming processed foods or takeout (can look like…)

Minimally processed foods are ones that have been pre-prepped for quick eating.Think washed and bagged salad, cleaned and sliced fruits, roasted nuts, and hard-boiled eggs, etc.
Foods with ingredients added for flavor and texture, such as sweeteners, spices, oils, colors, and preservatives. These are foods such as jarred pasta sauce, bottled salad dressing, yogurt, and cake mixes.
Ready-to-eat foods. Some examples of these more heavily processed foods are crackers, potato chips, similar snacks, granola, and deli meat.
Heavily processed foods. These often are pre-made meals like frozen pizza and microwaveable dinners. This category also includes manufactured concoctions such as soda, donuts, cookies, other baked goods, and candy. Heavily processed foods often have artificial ingredients such as preservatives, colorants, fake flavorings, and chemicals designed to give them a particular texture.

It’s important to know that not all processed foods are bad, though we should aim to consume whole foods, and organic when possible. Doing this will remove the hidden ingredients and flavorings! Just the simple act of knowing the level at which something has been processed will help you keep down inflammation, and up your energy.

5. Is the weekend your “weak end”? Restrictive/bingeing

We all know what stereotypical bingeing and eating restrictions look like. Restrictive eating is the act of not allowing yourself to eat or not allowing yourself to eat enough, it causes the dangerous chronic calorie deficit that brings on adaptation and fat storage issues.

On the other hand, binge eating is consuming above and beyond, often until you feel uncomfortable and physically and mentally exhausted. Bingeing is a very easy way to gain weight which will be even more difficult to remove.

I think my ultimate advice, which could combat all 5 of these situations, would be to get active in meal planning and visiting your local farmer’s markets. Meal planning, especially if you’re a penny pincher like me, means you buy just what you need and you don’t like to waste it. And when it comes to long-term weight loss, patience is key. It’s best to steer clear of diets that require you to severely restrict your calories. Instead, why not opt for diets that are focused on quality and encourage you to make sustainable lifestyle changes.

For more information on healthy eating vs diet culture and adaptation, feel free to reach out! You can also check out my FB ➝ here

Activating the Parasympathetic Nervous System to Decrease Stress and Anxiety

Cortisol is an essential hormone that helps regulate many biological processes. It’s when cortisol levels are too high that it can be a problem!

When you are stressed out or feeling really anxious, cortisol production increases to protect your body, activating the ‘flight or fight’ response – this is your sympathetic nervous system. When this system is activated, it increases blood pressure, heart rate and inflammation.

When stress becomes chronic, your body doesn’t get a break from being on high alert, and this can cause a whole host of problems. Research suggests that chronic stress causes brain changes that may contribute to anxiety, depression, and addiction.

It can also lead to a host of other health issues, such as sleep problems, brain fog, digestive problems, sugar, fat, and salt cravings, increased belly fat, hormonal problems, metabolic syndrome, high blood pressure, immune system problems, and premature aging with inflammation.

You can try to turn off stress as much as possible by activating your parasympathetic nervous system. The parasympathetic nervous system is known as “rest and digest.”

Here are some helpful ways to activate your parasympathetic nervous system:

- Practice deep breathing and/or meditation.
- Listen to relaxing Music.
- Sing your heart out!
- Take a hot bath.
- Make sure you’re getting adequate Sleep. Try a sleep tracker!
- Read, draw, or journal.
Enjoy nature.
- Take a nature walk through the woods.
- Get out in the sunshine.
- With your bare feet, make contact with the Earth’s surface electrons by walking barefoot outside connected to conductive systems that transfer the energy from the ground into the body.
- Plant and tend to a garden.
- Play with animals or children.
- Nothing is more soothing than a good cuddle with a beloved pet or person!
- Go for a massage or get regular pedicures.
Exercise
- Practice yoga or tai chi.
- Add a mobility practice to your workouts.
Heal your gut.
- Nutrition – be sure to eat lots of whole, nutrient-dense foods
- Probiotics – Get a good brand made for women, where possible!
What do you do to activate your parasympathetic nervous system? I want to know! If you wanna take your menopause journey to the next level and connect with like-minded women, join my private Facebook community!

Maintaining Your Health: The Mindset You Need

It’s no secret that as we age, our health becomes more important. It’s up to us to make sure we maintain a healthy lifestyle so that we can enjoy our golden years! A positive mindset is key when it comes to staying healthy as you age. In this blog post, we will discuss the mindset you need to maintain your health for years to come.

Health should always be a priority, no matter what your age. However, it becomes even more important as we get older. We have to make sure we are doing everything we can to stay healthy and active so that we can enjoy our retirement years! A positive mindset is a big part of maintaining good health as we age. Here are some tips for keeping a positive outlook:

Focus on the present moment: It’s easy to dwell on the past or worry about the future, but try to focus on the here and now. Appreciate the good things in your life and be grateful for your health.

Think positive thoughts: Practice self-compassion and think kind thoughts about yourself. Accepting yourself flaws will help you to be more positive overall.
Find your passion: Doing things you love will bring joy into your life and help reduce stress. When you’re happy, your health benefits!

It sounds easy – and it can be – but it can also be a struggle. Be patient with yourself and keep trying. It doesn’t come easy, but it does take intentional practice. A positive mindset is worth it when it comes to maintaining your health as you age! It’s what keeps you going when all you want is to binge your favorite show on Netflix.

One of the things that helps me maintain a positive mindset is taking a moment and reminding myself of what there is to be grateful for in that moment. If you’re challenged to move more, appreciate the body you do have. If you find it hard to eat “healthier” foods, be thankful for what you are eating. If you need inspiration, try that hobby again or reach out to a friend.

By embracing your passion, focusing on the now and being compassionate with yourself, you can maintain a positive mindset – and a healthy lifestyle – for years to come.

Did you enjoy this blog post? Share your thoughts with us in the comments below! And be sure to subscribe to my mailing list so you never miss a post. Until next time, stay health and happy!

Fitness Options for Adults: What Works and What Doesn’t

As women approach middle age, it becomes more important than ever to focus on fitness and exercise. But with so many options available, what works and what doesn’t? In this blog post, we will take a look at some of the most popular fitness options for women in their 40s and 50s and discuss the pros and cons of each. We will also provide tips on how to find the right fitness routine for you!

If you are a woman in your 40s or 50s, chances are you have already started to notice some changes in your body. You may not be able to burn fat as quickly as you used to, or you may find that your muscles are not as toned as they once were. These changes are natural and normal, but they can make it more difficult to stay in shape.

One of the best ways to combat these changes is to focus on fitness and exercise, and more specifically, strength training. But with so many options available, it can be hard to know where to start.

The key is to find an option that you enjoy and that fits into your lifestyle. If you have any health concerns, be sure to talk to your doctor before starting any new fitness routine. And remember, consistency is key! Try to exercise at least three times per week for best results.

Not sure where to start? Book time with me – we’ll go over a quick assessment and figure out where you are at and make plans to meet your personal goals.

Defining Fitness, Health and Wellness: How Do You Define What’s Important to You?

When it comes to fitness, health and wellness, there are many different definitions. What one person considers to be “healthy” may not be what another person considers healthy. It’s important to figure out what’s important to you and define fitness, health and wellness based on your own individual needs and goals. In this blog post, we’ll discuss some of the most common definitions of fitness, health and wellness, and how you can determine which definition is right for you!

Let’s use wellness as an example. Wellness is often used to mean a holistic approach to health that takes into account not just physical fitness, but also emotional and mental well-being. This definition often includes lifestyle choices like diet and exercise, as well as stress management and positive thinking. So if you’re looking to define fitness, health and wellness for yourself, ask yourself what’s important to you in terms of your overall well-being. What are your goals? What do you need to do to achieve those goals? And most importantly, how will you know if you’ve reached your goals? By taking the time to answer these questions, you can develop your own unique definition of fitness, health and wellness that works best for you!

There are many different ways to approach fitness, health and wellness. And what works for one person may not work for another. So it’s important to find what works best for you and make fitness, health and wellness a part of your life in a way that is sustainable and achievable. What are some of the things you can do to make fitness, health and wellness a part of your life?

Make fitness a priority: Set aside time each day or week specifically for physical activity. This could be going to the gym, going for a run or bike ride, taking a fitness class, or even just going for a walk.
Eat healthy: Eating nutritious foods is an important part of maintaining your health. Make sure to include plenty of fruits, vegetables, whole grains and lean protein in your diet.

Manage stress: Stress can have a negative impact on your physical and mental health. Find ways to manage stress that work for you, such as yoga, meditation or simply taking some time each day to relax.
Stay positive: A positive outlook has been linked with better overall health. So make an effort to focus on the good in your life and practice gratitude each day.

Fitness, health and wellness are important parts of a happy and fulfilling life. By taking the time to define fitness, health and wellness for yourself, you can make sure that you’re making choices that are right for you and your individual needs. fitness, health and wellness should be a priority in your life, and by following the tips above, you can make fitness, health and wellness a part of your daily routine! Thanks for reading!

If you enjoyed this blog post, please share it with your friends! And if you have any questions or comments, feel free to reach out. I love hearing from my readers!

The Perfect Way to Start Your Day

If you’re looking for a way to start your day that is fun, challenging and productive, then Westchester Boot Camp is the perfect solution for you! My workouts are designed to help you reach your personal fitness goals, and our supportive community will keep you motivated every step of the way.

And the results don’t stop there. You’ll be more productive, patient and have a ton more energy in your every day. The workouts are designed to be targeted, fun and challenging – regardless of the experience you have working out. By joining us, you’ll find that Carla individualizes her workouts by using the most effective techniques for all levels so you can reach your personal potential. She will help you stay in the best shape of your life for years!

WBC is for every woman – we are a community of women who work out together in a supportive, not competitive environment. If you are ambivalent about starting a program – you will find that Carla works with women of all ages, abilities, shapes and sizes achieve their health and fitness goals. Westchester Boot Camp is much more than a place to work out. It’s a lifestyle. Carla wants to teach you how to maintain that healthy lifestyle when you leave her class.

Carla has been helping people achieve their fitness goals for over twenty-five years, and she knows how to create workouts that are tailored to each individual’s needs. She’s passionate about her clients and her work because of her own life experiences. Carla has battled weight issues herself and she knows how it feels to be the person who is struggling. That’s why she is so dedicated to helping her clients find success.

If you want to improve your health, fitness and overall well-being, then Westchester Boot Camp is the perfect solution for you! Contact us today to learn more about our program or to sign up for a class. We can’t wait to meet you!

So what are you waiting for? Join us today and see the amazing results for yourself!

You won’t regret it.

The Health Benefits of Exercise: How Working Out Can Change Your Life

When it comes to our health, there are a lot of things we need to do in order to stay on top of our game. Eating healthy, getting enough sleep, and avoiding stress are all important factors. However, one of the most important things we can do for our health is exercise! In this blog post, we will discuss the many health benefits of exercise and how working out can change your life!

There are countless benefits to be gained from exercise. For one, exercise can help improve our mental health. It has been shown to reduce stress, anxiety, and depression. Exercise also helps to improve our cognitive function and memory. Additionally, physical activity can increase levels of endorphins in the brain, which have mood-boosting effects!

Many of my clients have seen results beyond weight loss! They’ve improved their self-esteem, re-built their self-confidence and started feeling more capable – and it all started because they decided to be healthier and move more.

In terms of physical health, regular exercise can help to prevent a variety of chronic diseases such as heart disease, stroke, diabetes, and obesity. Furthermore, it can help to lower blood pressure and cholesterol levels. Exercise also strengthens the bones and muscles and can improve joint function. Regular physical activity has even been linked with a lower risk of developing certain types of cancer!

So what are you waiting for? Get up and get moving! Your health will thank you!

Do you have any tips on how to start exercising? Share them with me over in my private Facebook Community! And be sure to check back for follow-up posts on the benefits of exercise! Until then, happy sweating! 🙂