IntegraLife Wellness Coaching

10/27/2025

'I'm sore after strength training so I'm done with it' - biggest mistake those who don't understand the process of body/muscle strengthening process make and why many quit prematurely.

Muscle soreness is caused by microscopic tears in muscle fibers from NEW or strenuous exercise, leading to an inflammatory healing response. It's a good thing because this healing process makes the muscles stronger and healthier than before. This type of soreness, known as delayed onset muscle soreness (DOMS), is a normal sign of muscle adaptation and growth, NOT AN INDICATION OF INJURY.

WHAT CAUSES MUSCLE SORENESS?
- Microscopic tears: When you challenge your muscles through exercise, you create tiny tears in the muscle fibers.
Inflammatory response: The body's natural response to these micro-tears is inflammation, which repairs the damage and causes the feeling of soreness.
- Novel stimuli: This often occurs when you perform a new exercise, increase the intensity or duration of your routine, or work muscles in a new way.

WHY IT'S A GOOD THING?
Muscle growth: The repair process rebuilds the muscle fibers, making them stronger and larger than they were before.
Increased strength: As your muscles heal and adapt, they become more resilient and capable of handling future stress.
Sign of progress: Soreness is a normal byproduct of your body adapting to your fitness routine, indicating your muscles are getting stronger.

DOMS is normal: Delayed onset muscle soreness typically appears 12 to 48 hours after a workout, and it's a sign that your muscles are adapting, not that you are injured.
It's different from injury: If you experience sharp pain, swelling, heat, redness, or bruising, it could be a sign of an actual injury, and you should seek medical advice.
Acute soreness: Soreness that happens during exercise is usually due to muscle fatigue and a buildup of lactic acid, which clears up relatively quickly.

10/20/2025

‘Eat too much move too little’ - is usually the reason you gain weight.

10/16/2025

Since you’ve asked. Remember that the BMI you get at your annual doc’s appointment is NOT indicative of your lean body mass vs fat ratio. Dexa scan is one of the most accurate ways to reveal it.

10/05/2025

Peeps, if you're not moving much, please reduce high glycemic carbs and incorporate the high protein low calories foods from this list (not sure how chicken breast or 95% lean beef escaped this list, they should be there).
Add fiber (e.g.:leafy greens) daily.
Remember: Healthy eating is not a ' diet,' it's normal healthy eating;)

10/02/2025

Period!

09/26/2025

Also:
Organic edamame, tofu - estrogen
Dark chocolate (75% or higher), turkey, chicken, salmon, tuna-serotonin (happy hormone)
Garlic, oysters, shell fish- testosterone
Dark leafy greens-insulin

09/25/2025

So what’s the deal with acetaminophen (in Tylenol) and autism? I just learned a ton.

Dr. Brian S. Ho**er is the Senior Director of Science and Research at Children’s Health Defense, a father to an autistic child.
Dr. Ho**er coauthored, with Robert F. Kennedy Jr, the New York Times best-selling book Vax-Unvax: Let the Science Speak. Dr Ho**er has written over 70 science and engineering papers which have been published in internationally recognized, peer-reviewed journals he has been active in vaccine safety since 2001 and has a son with autism.

Dr. Brian S. Ho**er is the Senior Director of Science and Research at Children’s Health Defense. Dr. Ho**er coauthored, with Robert F. Kennedy Jr, the New Yo...

09/23/2025

HEALTHY EATING FOR TEENS basics:

- 3 meals a day, with healthy snacks, ESPECIALLY if they’re physically active (as they should be at this age to promote healthy growth both mentally and physically)

- Increase fiber in the diet and decrease the use of salt (salt retains water and makes them more sluggish)

- Drink water or water infused with electrolytes (as they’re physically active).
- Avoid drinks high in sugar. Fruit juice can have a lot of calories, so limit your adolescent's intake. Use whole fruits instead.
-Balace and try to bake or broil instead of fry.

-Make sure your teen watches (and decreases, if necessary) his or her sugar intake, which includes sugary drinks.

- Eat fruit or vegetables for a snack.

- Decrease the use of butter and heavy gravies.

Eat more chicken and fish. Limit red meat intake, and choose lean cuts when possible.






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09/17/2025

09/14/2025

Teenagers and the Impact of Physical Activity on Their Mental and Emotional Wellbeing.

My recently turned 11 yr old doesn't shy away from reminding me he's a Gen Alpha (all tech), I'm old school and although I was raised climbing trees and riding bicycle he ain't gonna...
Well, as long as his pre-frontal cortex (regulates thought, action, emotions, decision making, right vs wrong) is in its infancy until he reaches 25-27yr old), he's on my 'old lady watch.'

Besides building strong bones, maintaining healthy weight and mitigating chronic diseases heart and diabetes related, physical activity (minimum 1-1.5hr/day) impacts mental and emotional health of adolescence immensely. Specifically, physical activity in adolescence:

-Reduces Stress - It's a great healthy outlet for stress, helps kids manage stress and improves their overall well-being;
- Increases Self- Esteem - helps teenagers overcome physical challenges, allows them to realize their strength via exercise and boosts confidence and self-image;
- Elevates Endorphins - the 'feel good' hormones, natural mood lifters combat depression and anxiety;
- Improves Sleep - better, more regular
- Improves Cognition, Concentration, Memory, Learning;
- Improves Social Skills - Participating in team sports or group activities can help teens develop important social skills, teamwork, and leadership abilities.

To Your Happy and Healthy Teenagers! (Btw, same applies to us 'elderlies' with even better and greater benefits:)

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!

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.