SOAR Health Coaching

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United States
Chicago, IL
SOAR Health Coaching

Health Coach who believes that food is our pharmacy and movement is medicine. Based in Mpls, MN

12/06/2025

If you haven’t started the time is now. Creatine is backed by tens of thousands of scientific reviews. Your brain, bones, and body will benefit.

12/03/2025

Show up for yourself. Effort compounds and discipline grows when you continue to prioritize self care.

12/01/2025

There is nothing better for skin, brain, bones, and muscles than lifting weights as women age. Not only does it help to firm and tighten skin, it builds bone and muscle, promotes power, reduces inflammation, and increases cognition, memory, and focus. Strength training slows cellular aging! Strength training for all the wins!
PMID: 39596838
PMID: 33655551
PMID: 37641413
PMID: 37353523
PMID: 28461468

11/26/2025

Unless your workout is new, or an extreme one off, research indicates you should NOT be sore after workouts. This is a reflection of your nutrition, not your workout. Tissue tolerance and resilience is built in the kitchen. For women, no less than 40-45 calories per kg of fat free mass daily is a good starting point. Bookending workouts with carbohydrate and protein is vital in women over 40.

11/23/2025

You can only perform to the degree you are recovered. Do not underestimate the power of rest. Muscles grow when they are given time to rebuild. The busy holiday season is a good time to rest and reflect before goal setting for the new year.

11/21/2025

What are you going to do differently today? Get uncomfortable.

11/19/2025

Active women who underfuel for workouts or in general often end up with tissue injuries because there is not enough nutritional support to boost resilience in the tissues. Protein and carbohydrate work together to support each other and boost your physical health. Replacing carbohydrate in a 2:1 ratio to protein after a workout is a game changer.
A Life of Greatness and Dr. Stacy Sims 3 part podcast series: 11/10/25

11/16/2025

First Hyrox Doubles and we had so much fun! Thank you Rachel for putting up with all my crazy ideas😊. -54

01/26/2025

Let’s do this.

01/01/2025

2025!

06/20/2024

130 grams of carbohydrate is necessary to keep your brain and central nervous system functioning. Layering any exercise stress on top requires additional intake if you want to see body composition and performance improvements.

05/16/2024

When trained cyclists competed in 20km evening time trials, those who fasted until noon and had lunch between 12-1pm performed poorly compared to those who ate between 8am-9am and again at lunch 12-1pm. The results of those who fasted indicated a lower blood glucose, higher perceived effort, lower blood lactate, and decreased performance. If you are competing or working to improve your fitness, you need to be fueling consistently.
Metcalfe et al. EJSS 2020

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Chicago, IL

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http://www.soarhealthcoaching.com/

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