IntegraLife Wellness Coaching

08/30/2025

And yet…. many of us confuse parenting with ‘buddies.’ Not what the child needs from a parent. Compassionate but firm, boundaries they can hear and abide by. Loving but stern. That’s what they need to grow into independent, cognizant, kind and conscious adults we are to grow. And most of all: SAFE!

08/30/2025

Connecting women with their own wellbeing.

I highly, highly recommend this podcast if
-you’re over 40 and start seeing ‘unusual’ shifts in your body
- you’re in peri-menopause and struggle with its symptoms (weight gain around midsection, mood swings, irritability, weird cravings and pains, etc)
-want to understand your body and connect with your own wellbeing

Dr. Mindy Pelz is a functional medicine expert, bestselling author of "Fast Like a Girl," and a specialist in women's hormonal health. We discuss the evoluti...

08/28/2025

UPDATE ON GROUP CLASSES:

Next Monday (Labor Day) - Full Body class at 5pm exceptionally that day (you voted:)
Wed- Legs/Booty- 7:10pm
Thursday- Full Body 6pm
Saturday- abs/cardio 10am, Yoga- 11am
In person or remote.

Please let your friends know. Hugs and smooches! 😘

08/25/2025

INTERMITTEN FASTING BENEFITS:
- shifts the body from burning glucose to burning stored fat for energy, a process called "metabolic switching," -lowers insulin levels and reduces inflammation (hence weight loss and improved insulin sensitivity).
Key mechanisms include reducing overall calorie intake, lowering insulin when not eating, increasing human growth hormone, and triggering cellular repair processes like autophagy.

Metabolic Switching & Weight Loss
Glucose vs. Fat:
Your body's primary fuel is glucose (sugar). When glucose runs out, typically after 12 hours or more of fasting, your body begins to burn stored fat for energy.
-Lower Insulin:
During eating periods, insulin levels rise to store energy. When you're fasting, insulin levels decrease significantly, which makes stored body fat more accessible for burning.
-Hormonal & Cellular Changes
Increased Growth Hormone:
Intermittent fasting can raise human growth hormone (HGH) levels, which supports fat loss and muscle growth.
Improved Insulin -Sensitivity:
Lower insulin and decreased insulin resistance allow cells to use insulin more effectively, which is beneficial for preventing or managing type 2 diabetes.
-Cellular Repair:
Fasting triggers cellular repair processes, including autophagy, where cells clean out old and damaged proteins.
- Reduces Inflamnation
- Anti-aging Effects:
the cellular changes and metabolic shifts during fasting may slow age-related degenerative changes and enhance longevity.
-Improved Heart Health:
The improvements in lipid profiles (like cholesterol) and blood pressure, along with reduced inflammation, can lower the risk of heart disease

Got questions? Happy to answer.
To your health!

08/21/2025

NEW CLASS COMING SEPTEMBER 🙌🏾
Starting September 4, we’ll have additional FULL BODY group class every Thursday at 6pm.
Looking to shed fat/weight, tone up, sculpt arms, legs, shoulders, reduce mid section while raising ohh so good energy vibes? Join us!
Fun, friendly not intimidating, all levels welcomed as we adjust to every person’s level.
In person or remote (central time). Nutrition/diet adressed. You’re alone girls!

08/18/2025

From promoting weight loss and hormonal balance to building collagen, fighting diabetes, lowering cholesterol and a ton more... these seeds are essential for women's health.
Sprinkle on salads, add to your smoothies or morning lemon water.
To your health!

Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. Here are 6 super seeds to eat for better health.

08/12/2025

The direct link between metabolic syndrome (diabetes, high blood pressure, obesity, overweight) and dementia/Alzheimer’s disease.

Alzheimer’s disease is now one of the top ten causes of death in the West, and scientists are rethinking what really causes it. For decades, research focused...

08/05/2025

Some lunch/dinner ground turkey ideas packed with proteins, nutients. Low calorie, super healthy, easy to make.
Perfect for those looking to sub red meat.

08/04/2025

Amen!

07/14/2025

'I don't seem to get the results I want,' - personal, business, health, etc.

At what point do we get to realize the problem lies within us?
In personal development and psychology, realizing the problem lies within you often happens gradually through self-reflection and a growing understanding of your role in creating or contributing to your challenges.

- Do you notice recurring patterns in your life? Repeatedly encountering the same type of difficulties in relationships, careers, or other areas?
- Do you recognize your own consistent contributions to these patterns? If yes, it's a sign to look inward.
When external solutions repeatedly fail: If you've tried to fix problems by changing external circumstances or blaming others, but the problems persist or reappear, it suggests the issue might stem from within.
When you consistently engaging in self-blame: While taking responsibility is healthy, chronic self-blame, constantly criticizing yourself for negative outcomes beyond your control, can indicate a need to delve deeper into your internal processes.

When you experience a feeling of being stuck or unable to move forward: This can be a sign that you're relying on external factors to change, rather than acknowledging your own ability to initiate change from within.
Through honest self-reflection and introspection: By dedicating time to analyze your thoughts, feelings, behaviors, and experiences with an open and non-judgmental attitude, you can gain a clearer understanding of your role in the challenges you face.
Through feedback from trusted sources: Hearing constructive feedback from friends, family, or mentors who care about your well-being can offer valuable external perspectives that may shed light on your internal contributions to problems.
It's important to remember that recognizing that a problem lies within you isn't about self-criticism or blame, but rather about self-awareness and empowering yourself to create positive change

07/14/2025

03/31/2025

Got a teenager who:
-exhibits mood swings, irritability, anxiety and/or depression?
-is impulsive and/or hyperactive?
-has trouble concentrating?
-is lethargic and overly fatigued?
-has acne breakouts or tooth decay?
- gains weight increasingly?
The contributing cause of it all might be ACCESS SUGAR, which includes sugary drinks, overload of simple carbs, candy, etc.
Focusing on balanced intake of fruits, vegetables, whole grains, lean proteins and dairy while reducing sugary drinks, processed foods and unhealthy fats in your teenager's diet often results in improvement in all the symptoms above.
If you struggle devising a proper diet for your adolescent kiddo please reach out.