Exercise

2017-05-23-17-41-16-900x449

Top 6 Hydrating Foods

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Ways to Stay Hydrated While Being Active

This month, we’ve discussed the importance of staying hydrated and getting enough sleep. Both of these factors can contribute to weight loss and weight gain. We’ve explored how adequate amounts of hydration and sleep can help our bodies in various ways. We’ve also debunked the top two most popular myths about water consumption. Also as I suggested last week in my Truths about Water I explain how I think is truly needed.

As I’ve stated before, the amount of water needed each day is based on many different factors and varies from person to person. One of these factors that affects how much water you should be drinking is your level of physical activity. With that being said, today I’m going to talk about different ways to stay hydrated with hydrating foods, how many glasses of water a day contribute to your hydration levels, and how to stay hydrated while being active.

I’ve said it before and I’ll say it again: the amount of water you should drink each day varies from person to person. We lose water every day through our breath, perspiration, and urine and bowel movements. It’s important that we replenish what is lost.

With that being said, the amount of water I lose each day differs from the amount of water you lose each day. It’s important to consult with your personal trainer, dietitian, or primary care physician so you know how much water you should be drinking to stay hydrated. By consulting a professional, they can take different factors into account, like your weight, activity levels, and any health issues you might have.

On average,

Men should be consuming about 15.5 cups (3.7 liters) of water each day. Women should be consuming 11.5 cups (2.7 liters) of water each day. I know what you’re thinking: “I’ve always heard that you should drink eight glasses of water a day! That’s way too much!” I know this might concern you, but what I’m about to stay will ease your worries. You don’t have to drink that many cups of water to reach the appropriate daily intake of water for your needs. In fact, 80% of this can come from various beverages, while the remaining 20% can be found in food!

 

So if we can get 20% of our hydration from foods, what counts as a “hydrating snack?”

Here are a couple examples of hydrating foods:

  • Watermelon is made up of 92% of water! It also includes vitamin C, vitamin A, and magnesium, making for a great hydrating snack!
  • Strawberries are made up of 91% of water. They’re dense in fiber, antioxidants, vitamins, and minerals like vitamin C, folate, and manganese.
  • Oranges are made up of 88% of water. They’re filled with vitamin C and potassium which is beneficial for boosting your immune function and heart health!
  • Zucchini has a water content of 92%. A cup of chopped zucchini contains more than 90% of water and 35% of your intake of vitamin C. You can add zucchini to soups and stews, or shred it to make zucchini pasta.
  • Cauliflower has a water content of 92%. One cup of cauliflower contains more than ¼ cup of water and is dense choline, an essential nutrient for supporting brain health and metabolism. You can eat cauliflower raw, roast it, or use it to make cauliflower rice!
  • Bell peppers. Bell peppers contain 92% of water. One cup of bell peppers provides 317% of your daily intake of vitamin C, which can help your body absorb iron more effectively! Slice them and drip them in some low-fat ranch dressing or grill them!

Now I mentioned above that your projected daily water intake will vary based on your exercise levels.

So how much water should you drink while exercising? You should be drinking water before, during, and after you exercise to ensure that you don’t dehydrate. The American Council on Exercise suggests drinking 17 to 20 ounces of water two to three hours before exercising, seven to ten ounces every ten to twenty minutes during your workout, and 16 to 24 ounces for every pound of body weight lost after exercising.

Looking for more ideas and tips to stay hydrated?

Don’t hesitate to contact us today! Our trainers are waiting to help you through every aspect of your fitness journey, from the comfort of your own home. We offer phone consultations and virtual training sessions so that you don’t have to put your fitness goals on hold!

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
the truth about water

The Truth About Water

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The truth about water can be hard to find.

Debunking the two of the top two myths about water. The truth is water is one of the most important aspects necessary for survival. As I mentioned in last week’s blog post, up to 60% of the human body is made up of water. It has many purposes that aid various bodily functions, like regulating body temperature, making saliva, and stabilizing your mood.

However, there are a lot of myths circulating the internet revolving around water, how much you should drink daily, etc. How can anyone tell what’s real and what’s not? Well, that’s where I come in! Today I’m here to debunk two myths about water. Let’s begin:

Myth Number One: Everyone Must Drink Eight Glasses of Water Per Day.

I know you’ve heard of this one. It’s probably the most common misconception about water to date. According to Aaron E. Carroll of the New York Times, the source of this myth is said to have originated from a 1945 Food and Nutrition Board Recommendation that stated people need about two and a half liters of water per day to avoid dehydration. However, many people ignored the following sentence that stated most of this quantity came in the form of prepared foods.

Yes, that’s right. A big portion of an individual’s water consumption comes from fruits and vegetables. Think about it. Watermelon is made up of 92% of water. Cucumbers consist of 95% percent of water. Even drinks like iced tea and coffee contain large amounts of water.  If you are an avid coffee drinker when you consume upwards 500mg of caffeine about two large DD coffees a day it will act as a diuretic. While the best way to get your recommended daily intake of water is certainly in its plain form, it’s not the only way you can succeed in reaching that amount.

The Truth about how much Water?

So how much water is necessary to stay properly hydrated? The truth about water is, it varies. Things like age, weight, gender, or medical issues all contribute to how much water you should be drinking.  In my humble opinion urine is a good gauge of our hydration levels.  If your urine is bright yellow, mustard color or contains a smell you need to drink more water.  If it is clear dial it back a glass or two.  There is such a thing as over watering a human body just like plants.  Another rule of thumb is if you are thirsty you most likely little dehydrated.   I suggest drinking water throughout your day rather than all at the same time.  Bonus, you will need to use the bathroom more often for extra steps. For the most accurate answer, check in with your personal trainer, dietitian, or primary care physician.

Myth Number Two: Drinking Detox Special Water Will Detoxify Your Body.

First things first: What is detox water? In short, detox water is water infused with fruits, vegetables, and herbs. Many people believe that these add-ons will provide additional health benefits, like detoxifying your body. While these flavors will certainly make the consumption of water more bearable for those who have a hard time drinking it, it’s important to know the facts about detox water.

There are many buzzwords that companies will use to help encourage people to buy their diet and weight loss products. “Detox” is one of them. According to this article that was medically reviewed by Helen West, RD, detox products often claim to facilitate health by eliminating toxins from the body and aiding in weight loss.

The Truth about Detox Water?

However, “detox” is such a vague term that doesn’t provide any credibility to how this process occurs within the body. Additionally, water alone flushes bodily waste through that urinary system. Overall, the truth about water is that it has many benefits, like aiding in digestion and boosting immune function. However, the fancy ingredients added to make detox water aren’t scientifically proven to have any significant health benefits.

Do you have questions about your water consumption? Contact us today! Our trainers are ready and eager to help give you professional insight based on your personal needs. In case you missed it – Fitness Coaching, LLC now offers virtual at-home training! We can answer your questions and guide you through your fitness journey while staying safe!

Written by Lois Manzella-Marchitto

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Online Personal Trainer

Lying About Your Age?

Do you lie about your age? A lot of people do, and society has made it socially acceptable to be dishonest about it. But honestly, what’s the point? Why lie about your age?

This month I’ve explained to you all the reasons why age isn’t something to be ashamed of. It just isn’t. You have the ability to do whatever you want in life, and your age won’t stop you unless you let it stop you. There are so many good things that come with age, like experience and wisdom. Throughout life, your goals evolve when you do. After a certain point in life, you can reflect on all of the goals you’ve achieved. This alone should be proof that you are capable of anything you put your mind to, because you’ve already done it before at least once!

So why is being honest about your age so important? For one, honesty is key. You should always be 100% honest with yourself a of course your doctors, according to WebMd, there are 13 lies you should never tell to your doctor, and be tactfully honest with others. It is  much more effective when being honest with yourself and your goals, you give yourself more power to achieve them.

For as long as I can remember, age has been equated to acceptance, respect, and success. The younger you are, the more opportunities you have because you have the years to put in. But this just isn’t true. Acceptance, respect, and success are not exclusive to society’s youth. These ideas are universal assets, attainable to anyone.

It’s time we change our mindsets about age. I’ve said it before and I’ll say it again: age should not be a defining factor in your life. All your age tells you is how long you’ve been living a life full of gratification in achieving your evolving goals. Your goals should not stop after you hit 30, 40, 50, and even 80. You should never stop making goals for yourself! You owe it to yourself to live your life how you please, which includes self acceptance and the power to make your vision reality.

You have the power. Why be honest?According to Psychology Today “Imagine developing a reputation for tactful but complete honesty upon which others know they can always rely. What an invaluable resource you’d become!”  It never leaves you, no matter what age you are. There is so much beauty and credibility in being 100% authentic about yourself. Staying honest with yourself is the key to being your best self.

So next time you consider lying about your age, think about being honest with yourself and how good it will feel. Take all of the negative thoughts and ideas bound to your age and push them out of your mind. Replace them with powerful words like strong, wise, and experienced. Use this newfound outlook and honestly to construct a realistic plan for yourself, and use those new defining words to motivate you when achieving your goals!

Changing your mindset is the first step to this process, and with each step things get easier. So what are you waiting for? Make the first step!

Read this if you need help staying accountable to your goals, or better yet please reach out to us. We at Fitness Coaching, LLC are ready and able to help you, no matter what circumstances challenge us in this unprecedented time. Check out our website for more information on our new virtual personal training programs! Our at home personal trainers are waiting to assist you!

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
online personal training

Redirecting Internal Conversations About Age

Do you have an internal dialogue? Many of us do. Some of us have the type of internal dialogue that doesn’t typically get in the way of our actions, outlooks, and goals. However, sometimes your internal dialogue can affect your overall being. Internal dialogue gives us the ability to reason and consider certain situations. Because of this, the internal dialogue can either help you or hurt you when it comes down to reaching your goals.

Here’s another question: Have you ever found yourself thinking, “I’m too old to do that?” Well, according to a Harvard study that’s your inner dialogue influencing your goals and outlook on life. The truth is, you aren’t too old to achieve your goals! And one of the challenges you’ll often face involves redirecting your internal dialogue to help you towards a better quality of life.

It is so important to check in with your internal dialogue frequently in order to keep your goals aligned. When you let it get away from you, you risk going down a negative mental path opposite of your goals. In the end, this will jeopardize your quality of life. And if the past few months have taught us anything, it’s that a good quality of life is so important because our time on Earth isn’t guaranteed.

So how do we redirect internal conversations about age with ourselves? Well, it’s simple! The key to realigning your internal dialogue is to connect back to your why. Why did you make these goals in the first place?

Another important question to ask yourself is what you’ll lose by not achieving your goals. Is giving up on your vision worth losing the quality of life that comes with your goals? When you look back on your life do you want to remember everything you’ve attained by keeping to your goals, or everything you could’ve had but don’t because you’re “too old” to reach them?

Your age shouldn’t prevent you from achieving your goals. Age is only a number.  End of story. So after connecting back to your why, make a plan for yourself. Talk to your doctor, your personal trainer, or both, and use their expertise to construct a routine that works for you. Remember that your age doesn’t define you, and you shouldn’t let your internal dialogue influence your vision in a negative way. The best thing you can do for yourself is maintain a positive outlook on life and on your goals!

With that being said, if you need help, Fitness Coaching, LLC can help you. In times of uncertainty when everyone’s internal dialogue is challenging them in every aspect of life, we’ve switched things up so that we can keep on helping you towards your goals every step of the way. We now offer online personal training. Contact us today for more information on at home personal training and small group virtual classes today!

It’s important to remember that the only thing you have control over is yourself. You can do whatever you put your mind to, no matter what age you are. And we are ready and able to help you however we can!

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
woman smile beach

Age is only a number

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Welcome back, fellow fitness friends! April’s overall theme is aging. This is something that I know we can all relate to. Time stops for no one and despite staying in the present as much as possible, aging is inevitable. My opinion is age is only a number. While you can’t stop yourself from aging, you don’t have to let your age define you.

Take a moment to think about how old you are. Now, think about how old you feel. Furthermore, how old does society perceive you to be? Let’s take me for example. I’m forty years old. However, most days I feel like I’m ten years younger. How I look and behave affects how old people perceive me to be. When you feel like your best self, others will see it as well!

There are many different factors that determine how old we are. While our age defines the number of years we’ve been alive, our energy levels, physical state, and mentality have something to do with how old we feel too. One study I read showed that negative outlooks on the self and life, and stress management can affect how fast you age. So whether you are 35, 45, or 55, you may feel older or younger depending on how much stress you endure on a daily basis.

The way you acknowledge and think about your age can affect you as well. For example, some people turn 50 and immediately think, “it’s all downhill from here.” This negative way of thinking will only make you feel older by the day. However, there are other people who turn 50 and think, “Another milestone! Here’s to the next one!” These are the people who don’t let their age define them and their ability to live their lives. These are also the people that society perceives to be younger than they actually are. Staying focused after 50 and beyond is helpful for aging gracefully click here to learn more

Think of your future. What kind of old do you want to be? Do you want to be the kind of old that let’s their age confine them and prevent them from doing the things they love? OR do you want to be the kind of old that is wise enough to know that they can do anything they want to despite their age? My dad is the perfect example of the latter. He’s over 70, and yet he isn’t afraid to get down on the floor and wrestle with his grandchildren. My dad doesn’t like to talk about his age because even though he’s over 70, he feels like he is in his 60’s. He doesn’t let his age define what he can and can’t do, and he doesn’t let society define him based on his age either.

Thinking about the aging process can be a lot for everyone. Society had laid out a timeline consisting of what people should and shouldn’t be doing by the time they’re 30, 40, 50, and so on. However, it’s important to remember that this is your life! And while it may be troubling or even make you angry to think about getting older, the only real issue with aging is the side effects. If you can mitigate those with a future focused outlook and mindset, you can do whatever you want, no matter how old you are! My friend Diane Lang talks about how all emotions are good here

If you’re having a hard time keeping your goals, we can help. If you need help with your exercise routine at home or even online we can help. Contact us Schedule a Free Call today for guidance, as well as more information and support in keeping your goals based on what you can do instead of what your age tells you you can (or can’t) do!

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Senior woman exercising at home with personal trainer

Staying focused after 50, 60, 70 and beyond

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As you grow older, do you find yourself thinking, “I’m slowing down now that I’m approaching my 50s?” Don’t worry – this is normal. We can’t help the side effects of aging. However, we CAN do everything in our power to fight those side effects and stick to our goals!

No matter what age you are, it is important to stay focused on your goals without letting your age get in the way. Most people have the ability to exercise in some way, shape, or form no matter how old they are. The key to staying focused on your goals is to frequently evaluate them to ensure that they are realistic for yourself and your body.

If you are in your mid 40’s with back problems, knee problems, or even both you’re not going to approach your goals the way someone in their mid 20’s would, even if you have similar goals. However, that doesn’t mean you cannot attain the same goals that the person in their 20’s has! You just have to do so in a way that works for you.

This idea is not exclusive to age. Everyone is different, and everyone’s bodies are different. What works for someone might not work for others. This is important to remember when staying focused on your goals. If you find that you aren’t able to stay focused on your goals in the same ways as you did when you were younger, don’t get discouraged! Head back to the drawing board and think about how you can adjust your process to work for you.

Staying focused on your goals despite your age is important for so many reasons. Staying active and exercising isn’t going to hurt you, as long as you’re staying within your limits. According to health.gov, staying active as you age can help lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer. It can also help improve your strength and balance (which will help you stay independent longer!), your ability to think, learn, and make decisions, and your mood and self-esteem.

When it comes down to it, staying active despite your age will without a doubt improve your overall quality of life. The best thing you can do is start small and work your way up as you figure out what works for you. Start your mornings with stretches. Go outside and walk for half an hour – bring your furry friend along if you have one! Practice some yoga, go swimming or try a new healthy recipe like this one from https://yourhealthytruth.com/asparagus-red-lentil-soup/

Additionally, it is so important to start slow if you were not previously active! Before you commit to your goals, consult your doctor or a personal trainer, or both. For more help with accountability read https://fitnesscoachingllc.com/the-importance-of-accountability-in-reaching-fitness-goals/  Having support on multiple fronts will only help you stay focused on your goals and what your body can do!

If you need help staying focused on your goals, we can help! Join our online personal training or online small group classes today https://fitnesscoachingllc.com/online-personal-training/ Contact us today and we can help guide you towards a plan that is suited for your needs and what your body can handle.

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Finding the What Behind the Why

Long-Term Motivation: Finding the What Behind the Why

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Hello and Happy New Year! January is the month of change and fresh starts. As always, the new year ushers in new goals and resolutions. Many people often find themselves at the gym or on a new workout regimine, striving to reach their personal fitness goals. However, as time marches on, the motivation established on January 1st slowly depletes. Before you know it, all the motivation you once had is gone, you’re back to your usual habits, and your goals are not achieved.

It’s easy to establish your personal goals and resolutions for the new year. The difficult part is staying motivated long term. The key to keeping that long-term motivation is finding the what behind the why. What aspect of your life is the fuel behind your reasoning to make a change?

Many people’s resolutions often consist of “surface whys.” When asked why they want to improve their physical health, they often give reasons such as “I want to lose weight,” “I want to fit into my new swimsuit,” “so I don’t have a heart attack,” or, “for my spouse/kids.” These are all completely valid reasons to want to improve your physical health! But in order to maintain long-term motivation, you have to want to do it for yourself. You have to truly look within yourself, acknowledge what you can’t do, and think about why that is upsetting. Why is it worth making a change over?

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
5 tips blog

5 Tips to Stay Safe Exercising During the Holidays

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I know what you’re thinking – “Exercising can be dangerous?” It seems so silly when you’ve got a routine going. It starts to feel like second nature after a while. However, even the smartest, most experienced fitness expert is susceptible to danger when exercising. That’s why it’s so important to take preventative care while you’re working out so you don’t have to worry about taking care of an injury after the fact. Here are 5 tips to stay safe when exercising:

1. Start Off Slow. This safety tip benefits everyone, however it is particularly important for newbies! Throwing your body into a workout can cause damage to your joints and muscles because they’re not used to the intensity. Be sure to give yourself enough time to properly warm up and cool down before and after every session so that your body is eased in and out of the workout. This leads us to exercise safety tip number two:

2. Pace Yourself. Take extra care to listen to your body and be mindful of your intensity levels. If you feel as if the workout is too much, let up a bit or stop altogether. And don’t be afraid to take a moment to hydrate! Results take time to achieve, and it’s better to take the time to safely achieve them.

3. Know What You’re Doing and Stay Focused. This might seem simple, but let’s break this down a bit.
a. Know What You’re Doing. What I mean by this is to be knowledgeable about your workout and the movements involved in them! Be mindful of the tiny details, like your posture and breathing. Use the appropriate exercise gear for your session – understand how and why that gear is beneficial to you. If you’re using exercise machines, carefully read the directions so that you use the equipment properly. If you need help ask a professional personal trainer to guide you to get you started.
b. Stay Focused. Staying focused when exercising is essential! Whether you’re at the gym, at home, or outside, staying focused on what you’re doing in the moment is everything. If your focus is on something else, you may make one wrong move that could lead to a serious injury. It’s better to keep focused on what you’re doing not only to prevent injuries but also get the most out of your session.

4. Dress Appropriately. Think about where you’re exercising. Are you going to a gym? Are you going on a run through your neighborhood? Are you exercising at home? Make sure you feel comfortable in what you’re wearing, but also make sure its functional and optimal for your workout. If exercising outside, be mindful of the weather and use that as a gauge for what you should wear. If working out at a gym, be aware of their dress code and follow it accordingly. Bonus tip: make sure you’re wearing the correct shoes for your workout!

5. And Finally, If You Feel Tired or Sick Let Your Body Rest! If you feel tired or are sick, that is your body’s way of telling you that you need to rest. It’s okay to take a break when your body needs it. Pushing your body to the extreme when it’s already broken down will only make you feel worse. Take the time to rest as soon as you feel that you need so you don’t have to take extra time out in the long run.

Contact us if you want to learn more about staying safe while exercising or need help.
(862) 251-8989
lmm@fitnesscoachingllc.com

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
warmup

Dynamic Warmup

What is a Dynamic Warmup and Why is it Important?

Do you warm up before each workout session? If you don’t, you definitely need to start!
Warming up before you exercise is essential in easing your muscles into vigorous exercise. This
helps prevent any injuries during your session. If you think doing a few stretches before you
work out will suffice, you should consider trying a dynamic warm-up instead.
What is a dynamic warmup?

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
women workplace

Women’s Health and Workplace Wellness Programs

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The “always-on work culture” of the 21st century workplace coupled with the added stress of looking after household duties like cooking, cleaning and taking care of the children are adversely affecting mental and physical well-being of today’s women. Women workers around the world report feeling overwhelmed because of heavy workloads. It is for this reason that women-centric workplace wellness programs are the need of the day.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.

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