Gabe Sirota, Nbc-Hwc Certified Health and Wellness Coach

03/24/2026

There are ten frogs on a log in a lake. 5 decide to jump off the log. How many frogs are left on the log? Not 5, The answer is 10.
Why?

Because DECIDING and DOING are two different things. How many of us decided to lose weight this year but have not been able to do much if anything to move in the right direction?

I have been coaching in health and wellness for years, and while I am not yet able to carry a full slate of clients because I am still recovering from my transplant surgery, I can certainly help some get going, even with some basic tips and advice.

I will be posting some thoughts from time to time. If any appeal to you, please engage with me and we'll chat.

07/23/2025

Gratitude.

The simple act of recognizing what is good in your life and actively being thankful for those things can have an amazing impact on your world view. It’s far too easy to see the negative and have it color our viewpoint. Go the other way.

Find the good and run with it. You’ll simply feel better. Isn’t that what we all want?

07/12/2025

Hey you - take a hike! No joke:

Walking offers significant disease risk reduction benefits. Regular walking, even at moderate intensity, can lower the risk of developing cardiovascular diseases, type 2 diabetes, certain cancers, and dementia. It also improves overall health by helping with weight management, bone density, and joint health.

So, get out there and enjoy this beautiful summer day!

06/25/2025

Veggies - high nutrient value with low calorie load. The perfect weight maintenance food. Double your intake of non starchy veggies. You may crowd out the foods that are holding your weight loss back.

06/05/2025

05/29/2025

Go outside. Breathe fresh air. Your body and mind will thank you.

05/11/2025

Hi folks,

This Mother’s Day, let’s remember the sage advice we all got at one time or another from mom.

EAT YOUR VEGETABLES!

Veggies are the perfect high nutrient/low calorie food. Eat the rainbow - those bright colors are signs of hugh nutrient density. Fill up on those and you may just crowd out some of the foods that may be holding you back from achieving your health goals.

Gabe

05/09/2025

Two words:

1. Illness
2. Wellness

The big difference is “I” vs. “we”. Getting and staying healthy is much much easier with a partner. Ask for help, it’s okay.

05/07/2025

“Knowledge is power”. NOPE. Knowledge is knowledge. It doesn’t become powerful until you use it and take ACTION. As a society, we now know exponentially more about nutrition than we ever have before and we are significantly MORE OBESE than we were just 20 years ago.

Two points:

1. About weight loss, do you think “I know what to do, I just don’t do it”? Sorry to tell you, but you don’t really know what to do. Hint: it’s not just “diet and exercise”.

2. Even if you do believe that you know what to do, why are you not doing it? Could it have something to do with having no idea how to start, or not understanding all of the conflicting information out there?

In either case, if you want to finally shed the weight and keep it off forever, you need a coach. Moreover, you need nationally board certified health and wellness coach trained to partner with you to transform your life completely. That’s who I am and that’s what I do. I have helped more than 200 clients so far and am sure I can help you.

To learn more about my one month jumpstart program, comment “more” below and we’ll chat.

Gabe

05/05/2025

GLP-1 medications (Ozempic, Wegovy, et al) can help with temporary weight loss, however these drugs present serious downsides.

Side Effects: Common side effects can include nausea, vomiting, diarrhea, constipation, lasting brain fog and hair loss. Um, no thanks.

Cost: These medications can be expensive, and not all insurance plans cover them. It's crucial to consider the financial aspect before starting treatment.

Long-term Effects: The long-term effects of GLP-1 medications are still being studied. It's essential to stay informed and discuss any concerns with your healthcare provider.

Permanence: Be prepared to endure these side effects forever. If you are relying completely on these drugs, the chances are very high that once you stop taking the meds, the weight will return.

If you need help in TAKING CONTROL of your excess weight, let me know. I can help.

Gabe

05/04/2025

Hi folks,

In the quest for weight loss, many people turn to diet plans hoping for quick results. However, sustainable success often requires more than following a prescribed list of foods.

Diet Plans: A Short-Term Fix

One Size Fits All: Not tailored to individual needs and circumstances, leading to varying levels of success.

Focus on Restriction: Often prioritize what to eliminate instead of what to enjoy, making adherence challenging.

Lack of Support: Simply following a plan (if you can, on your own) doesn't address psychological or emotional barriers to weight loss.

The Coaching Advantage

Personalized Approach: I will work collaboratively with you to develop strategies and solutions that fit your unique lifestyle, preferences, and goals.

Accountability and Motivation: Regular check-ins and encouragement keep you motivated, ensuring you stay accountable to your aspirations.

Skill Building: Focus on equipping you with the skills to make informed food choices, listen to your body's cues, and maintain a balanced lifestyle.

Long-Term Success: A coach helps transition short-term victories into lifelong habits, preventing the common cycle of yo-yo dieting.

To learn more about my weight loss mastery coaching program, message me.

Gabe

Send a message to learn more

02/10/2024

Today’s morning workout brought to you by Hannah and the Peloton app. Make today a move day - get energized!