IntegraLife Wellness Coaching

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

07/11/2025

There are long-term effects to sleep deprivation that can negatively impact other areas of your life. Our sleep experts review these effects in detail.

07/06/2025

Peeps, while on any of the GLP-1s medication which suppresses appetite by enhancing satiety and delaying gastric emptying, please please ensure you incorporate strength training and engage your muscles to prevent this (pics). Asking your health coach to ‘fix’ the sagging skin (aka melted candle) when it’s too late is like asking for donkeys to fly.
Your weight loss should be gradual and accompanied by a proper micronutrient intake AND muscular training. Otherwise, plastic surgery to remove excess skin is the only option.

06/28/2025

And you can get it all from dietary nutrients, not pills only.

06/20/2025

'Mommy, I want to have great abs!' :)
So proud of my kiddo's performance I share the video with gramma. Soon after I get a serious backlash from her screaming: ' He's too young for this!'
To this I say: nonsense!
Physical exercise including strength training improves kids' health by strengthening their bones and muscles, BOOSTS SELF ESTEEM (especially in this weird transitional period of 'not a lil kid anymore not yet a teenager), improves their motor skills, coordination and move their bodies with control and precision, enhances cognitive skills and makes them aware of and focus on building healthy habits.
All while properly supervised of course.
So...sorry gramma, but we will respectfully decline your argument as unfounded and send lots of love and hugs :)

06/19/2025

Peri-menopause (45+) and SUGAR (and yes, that includes your beloved mangos, grapes and pineapples), please note:

During perimenopause, high sugar intake can worsen symptoms due to its impact on blood sugar and insulin levels. Fluctuations in blood sugar can trigger hot flashes, night sweats, mood swings, and fatigue, while also contributing to insulin resistance, weight gain, and potentially increasing the risk of type 2 diabetes.
- Perimenopause can naturally cause fluctuations in blood sugar levels due to declining estrogen. High sugar intake exacerbates these fluctuations, leading to rapid spikes and drops in blood sugar.
- Hot Flashes and Night Sweats:
Blood sugar instability is a significant trigger for hot flashes and night sweats. High sugar intake can worsen these symptoms by contributing to these fluctuations, according to some studies.
- Mood Swings and Fatigue:
Rapid changes in blood sugar can lead to mood swings, irritability, and fatigue, which can be particularly challenging during perimenopause, when hormonal changes already impact mood and energy levels.
- Insulin Resistance and Weight Gain:
Increased insulin resistance is common in perimenopause, and high sugar intake can worsen this condition. This can lead to weight gain, especially around the middle, as the body struggles to process glucose effectively.
Increased Risk of Type 2 - - Diabetes:
Long-term, chronic high blood sugar and insulin resistance can increase the risk of developing type 2 diabetes and other metabolic problems.
-Cravings and Cycle:
High sugar intake can lead to cravings, making it harder to break the cycle of consuming sugary foods and exacerbating the negative effects.

Please reach out if you need help devising proper diet/coaching while going through this very life altering transition.

06/05/2025

BLOATED? Here again is the list of the best foods to combat/reduce bloating that have more microbial diversity than other types of fermented foods:
- sauerkraut
- kimchi
- kefir (no sugar)
- kombucha
- tempeh
- yogurt (no sugar)
- cottage cheese
- pickles
To your health!

05/27/2025

Ladies, endless and only cardio will NOT eliminate sagging skin. It will actually only exasperate the lose skin situation even further and make you look older. Building muscle however, which tightens the skin, gives you an amazing shape and makes you look ohhh so much younger WILL. Not to mention, muscle reeves up your metabolism like nothing else. So please please grab some weights as they’re the key to you feeling and looking amazing and ageless!
To your health!

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.

03/27/2025

Want those kind of abs peeps? Your diet is the key. No matter how many hours of crunches you do, if you’re diet is garbage you’ll never see them.
Rough but true.
If you got diet under control, want to get those abs pop up, or get your core strong and stable, join us for an abs sculpting class Saturdays at 10am, remote or in person.

03/23/2025

Why weight train? So you build muscles which are oh so metabolic they burn calories even when you rest/sleep/do nothing AND yes, you can have your cheat meal with virtually no effect on your weight. What would you rather do? Run for 3 hrs or strength train for 45min? The latter will yield greater results long time.
No muscles no fat burn at rest. No muscles =more fat=no bueno








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