Spencer Goff

Spencer Goff Helping people Attain Their Healthy Self..
(2)

Wellness: Natural options proven to help improve health

Health: Certified Coach to help those overweight (like I was) transform to a healthy lifestyle

Neuro-Rehab: Trained in most effective Rehab for stroke

If you feel like exercise is a battle, it's time for a new approach.Extreme workouts might feel good in the moment, but ...
04/30/2024

If you feel like exercise is a battle, it's time for a new approach.

Extreme workouts might feel good in the moment, but they're not sustainable. Set small, achievable goals and celebrate each milestone.

Focus on making consistent progress, not achieving unrealistic ideals overnight.

Your body is a powerful tool! Exercise should make you feel energized, not depleted. Listen to your body's signals and adjust your routine accordingly.

Start where you are. Set small goals. And build upon them, one step at a time.

What small fitness goal you're setting for yourself this week? Comment it down below! ⬇️

Our bodies face constant challenges, and oxidative stress is a big one.Think of it like rust on your insides. Left unche...
04/29/2024

Our bodies face constant challenges, and oxidative stress is a big one.

Think of it like rust on your insides. Left unchecked, it can lead to a whole host of issues!

That's where biohacking comes in. It's about giving your body the tools it needs to thrive:

➡️ Reduced oxidative stress
➡️ Antioxidant boost
➡️ Deep sleep and collagen production
➡️ Science-backed results

Ready to explore the world of biohacking? Comment ‘BIOHACKING’ below!

Let your body do the amazing things it was designed for.

When you're missing key nutrients, your body struggles to function normally. This can put a strain on your entire system...
04/26/2024

When you're missing key nutrients, your body struggles to function normally. This can put a strain on your entire system and worsen stress.

Low levels of vitamins like C and beta-carotene weaken your body's defenses, making you more susceptible to damage and illness during stressful times.

How well you eat before and during stress impacts your ability to cope. A well-nourished body is better equipped to handle the challenge.

Eating a healthy diet rich in nutrients provides the foundation your body needs to handle stress effectively.

Include plenty of fruits, veggies, whole grains, and lean protein.

Don’t skip meals. Consistent nourishment keeps your body running smoothly.

Stay hydrated. Water is essential for all bodily functions, including stress management.

And limit processed foods. They often lack essential nutrients and can contribute to stress.

Tap that follow button for more health tips and start nourishing your body for better stress management!

Smoking might seem calming, but it actually increases your stress levels! Ci******es release adrenaline, a stress hormon...
04/25/2024

Smoking might seem calming, but it actually increases your stress levels! Ci******es release adrenaline, a stress hormone, making you feel more on edge.

On top of the stress boost, smoking wreaks havoc on your health, increasing your risk of:
➡️ Heart disease
➡️ Lung cancer
➡️ Stroke

Quitting smoking is a win-win! You'll not only reduce stress, but also improve your overall health and well-being. Here are some benefits you can expect:

🌿 Lower stress levels
🌿 Increased energy
🌿 Improved lung function
🌿 Reduced risk of chronic diseases

Take control of your health and happiness! Quit smoking today!

Life throws curveballs, and sometimes stress takes hold. But what you eat can make a big difference in how you handle it...
04/24/2024

Life throws curveballs, and sometimes stress takes hold. But what you eat can make a big difference in how you handle it!

Swipe left to explore some healthy eating habits to support your body during stressful times.

Remember, a healthy diet is just one piece of the puzzle. Here are some bonus tips:

Exercise regularly - Physical activity is a natural stress reliever.

Get enough sleep - Aim for 7-8 hours of quality sleep to help your body and mind cope with stress.

Practice relaxation technique - Deep breathing, meditation, or yoga can all help manage stress.

Drop ‘Wellness’ below if your ready to nourish your body and mind now!

What you put in your body directly impacts your energy, mood, and overall well-being. By making healthy choices, you're ...
04/23/2024

What you put in your body directly impacts your energy, mood, and overall well-being. By making healthy choices, you're giving yourself the best foundation for a vibrant life.

Here are some ways to get started:

🌿 Focus on whole foods. Fill your plate with fruits, veggies, lean proteins, and whole grains.

🌿 Stay hydrated. Water is essential for optimal health!

🌿 Limit processed foods. These are often loaded with sugar, unhealthy fats, and sodium. ❌

Start by incorporating one or two healthy habits into your routine this week. You'll be amazed at how much better you feel!

Lie and follow for more tips on fueling your body for success!

Think of it like this: your body is a computer with built-in "stress management software." When things get tough, it adj...
04/22/2024

Think of it like this: your body is a computer with built-in "stress management software." When things get tough, it adjusts its internal processes to keep you going.

But chronic stress, like that constant feeling of being overwhelmed, can overload this system. Just like a computer crashing from too many programs running, our bodies can struggle when faced with constant challenges.

So, the secret to good health lies in helping your body adapt effectively. Help your body adapt! Eat healthy, move your body, get enough sleep, and manage stress.

Remember, your body is an amazing machine, but it needs your help.

What are your favorite ways to help your body adapt to stress? Share your tips in the comments!

We all know stress can make us feel lousy, but did you know it can also have a significant impact on your brain health? ...
04/19/2024

We all know stress can make us feel lousy, but did you know it can also have a significant impact on your brain health? Chronically high stress levels can lead to some surprising and concerning effects on your cognitive function.

This all sounds pretty scary, but we can do something about it.

Techniques like meditation, yoga, and exercise can help reduce stress levels and protect your brain health.

Eating a balanced diet, getting enough sleep, and building strong social connections can all help to buffer the effects of stress.

If you're struggling to manage stress on your own, a therapist can provide valuable support and guidance.

By taking steps to manage stress, you can protect your brain health and keep your mind sharp for years to come!

Do you experience brain fog or memory issues when you're stressed? Let’s chat!

We all know stress can be a real drag, but did you know it can also make you more likely to get sick?Our bodies are amaz...
04/18/2024

We all know stress can be a real drag, but did you know it can also make you more likely to get sick?

Our bodies are amazing machines, and chronic stress throws a wrench into the delicate balance of our immune system.

When we experience stress, our bodies release hormones like cortisol. In short bursts, cortisol can be helpful, but when stress is chronic, those high cortisol levels can weaken the immune system's ability to fight off invaders like viruses and bacteria.

By incorporating healthy habits into your routine, you can strengthen your immune system and fight back against stress:

🌿 Exercise Regularly
🌿 Get Enough Sleep
🌿 Eat a Healthy Diet
🌿 Mindfulness and Relaxation Techniques
🌿 Strong Social Support Network

By prioritizing your well-being and learning healthy coping mechanisms, you can strengthen your immune system and live a healthier life.

Share your best stress-busting tips in the comments below!

Stress. It's a word we all know too well. But did you know there are actually two main types of stress, each with its ow...
04/17/2024

Stress. It's a word we all know too well. But did you know there are actually two main types of stress, each with its own impact on our health?

Acute stress is the body's immediate response to a perceived threat or challenge. While acute stress is typically short-lived and can even be beneficial in small doses, prolonged exposure can have negative effects on health.

On the other hand, chronic stress is persistent and long-term. Unlike acute stress, which triggers a temporary fight-or-flight response, chronic stress keeps our stress response system activated for extended periods, leading to a cascade of harmful effects on both our physical and mental health.

So, what can you do?

The first step is understanding what triggers your stress response. Once you know what sets you off, you can start to develop coping mechanisms.

Want to learn more about effective stress management techniques? Don't forget to like and follow!

In moments of overwhelm, when the world feels like it's spinning too fast, remember to pause. Take a moment to inhale de...
04/16/2024

In moments of overwhelm, when the world feels like it's spinning too fast, remember to pause. Take a moment to inhale deeply, filling your lungs with the life-giving force of the universe. Feel the air nourish your body, grounding you in the present moment.

With each exhale, release the tension that has built up within you. Let go of the worries that weigh heavy on your heart. Trust in the rhythm of your breath to guide you back to a place of calm and clarity.

You are here, in this moment, and you are okay. No matter what challenges you may face, remember that you have the strength within you to overcome them. So take another deep breath, and with each inhale, reaffirm your resilience and your capacity for peace.

You are here. You're okay. Just breathe.

Our bodies are incredible machines, but even the strongest materials can crack under constant pressure. Stress, like a r...
04/15/2024

Our bodies are incredible machines, but even the strongest materials can crack under constant pressure. Stress, like a relentless force, can chip away at our physical and mental well-being.

Feeling the Strain?

We all experience stress differently. It can manifest as headaches, muscle tension, digestive issues, or even a weakened immune system. Chronically high stress levels can even increase the risk of serious health problems.

But, just as stress can break us down, peace has the power to heal.

By prioritizing peace and nurturing our inner calm, we can mend the fractures caused by stress and emerge stronger, more resilient, and ready to face whatever comes our way.

What are your favorite ways to manage stress? Share them in the comments below!

Do you ever find yourself forgetting where you put your keys... again? While occasional forgetfulness is normal, dealing...
04/12/2024

Do you ever find yourself forgetting where you put your keys... again? While occasional forgetfulness is normal, dealing with chronic memory problems can be incredibly frustrating. However, mindfulness meditation could be a help in improving your memory.

It's not about emptying your mind or achieving some mystical state. Mindfulness meditation is about focusing your attention on the present moment, acknowledging your thoughts and feelings without judgment.

Meditation can be a powerful tool for improving your memory and overall cognitive function. Why not give it a try?

Share this post with a friend who wants to improve their memory!

Why are Omega-3s so important?Omega-3s are crucial for early brain development, but their benefits continue throughout l...
04/11/2024

Why are Omega-3s so important?

Omega-3s are crucial for early brain development, but their benefits continue throughout life. They play a role in cognitive function and memory, keeping your mind sharp as you age.

Omega-3s can promote cardiovascular health by lowering bad cholesterol and blood pressure.

How to Get Your Daily Dose:

➡️ Fatty fish like salmon, mackerel, sardines, and tuna are packed with Omega-3s. Aim for at least two servings per week.
➡️ Flaxseeds and chia seeds are plant-based sources of Omega-3s (ALA), although your body converts ALA differently than the Omega-3s found in fish. Still, they can be a valuable addition to your diet.
➡️ If you struggle to incorporate enough fish or seeds into your diet, talk to your doctor about Omega-3 supplements.

What are your favorite ways to get Omega-3s?

Ever walk into a room and forget why you're there? Misplace your keys for the tenth time that week? We've all experience...
04/10/2024

Ever walk into a room and forget why you're there? Misplace your keys for the tenth time that week? We've all experienced those frustrating memory lapses. But why does this happen?

Swipe left to learn the fascinating science behind those memory hiccups.

So, what can we do to combat memory lapses?

➡️ Focus and pay attention! When information enters our brains consciously, it's more likely to be encoded properly.
➡️ Make strong connections! Linking new information to existing memories or using mnemonic devices can boost recall.
➡️ Repetition is key! Reviewing information throughout time strengthens the memory pathways.
➡️ Get enough sleep! Sleep helps consolidate memories and strengthens connections between brain cells.
➡️ Manage stress! Chronic stress can impair memory function.

By understanding the science of forgetting, we can develop strategies to improve our memory and minimize those frustrating memory lapses.

Like and follow for more brain health tips to keep your mind sharp and memory on point!

Maintaining cognitive health is crucial for a fulfilling life. Lifestyle factors play a significant role in preserving c...
04/09/2024

Maintaining cognitive health is crucial for a fulfilling life. Lifestyle factors play a significant role in preserving cognitive function as we age. By adopting healthy habits, we can actively support our brain health and reduce the risk of cognitive decline.

Start by nourishing your body with a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients that support brain function and protect against oxidative stress.

Regular exercise is another vital component of cognitive health. Physical activity promotes blood flow to the brain, stimulates the release of growth factors that support the growth of new brain cells, and reduces the risk of conditions like heart disease and diabetes, which are associated with cognitive decline.

Lastly, prioritize quality sleep to allow your brain to rest, recharge, and consolidate memories. Aim for 7-9 hours of sleep per night, and establish a relaxing bedtime routine to promote restful sleep.

Share your favorite brain-boosting tips in the comments below!

Taking care of our physical and mental well-being is the greatest investment we can make in ourselves. When our bodies a...
04/08/2024

Taking care of our physical and mental well-being is the greatest investment we can make in ourselves. When our bodies are nourished, and our minds are at peace, we unlock the true essence of living.

Prioritize self-care rituals that nurture both your body and mind. Whether it's through mindful movement, nourishing foods, or moments of quiet reflection, each action contributes to the richness of our well-being.

Embrace the harmony between body and mind, for it is within this balance that we find true abundance and vitality. Let's cherish this treasure and nurture it with love and intention.

What are your favorite ways to keep your mind and body healthy? Share them in the comments below!

Ever wonder if your gut woes are connected to your bigger health pictureThe gut microbiome is a complex ecosystem, and w...
04/05/2024

Ever wonder if your gut woes are connected to your bigger health picture

The gut microbiome is a complex ecosystem, and what works for one person might not work for another.

That's why a personalized approach is key! ✨

Here's the thing: I can't give medical advice, but I can help you navigate the world of gut health with science-backed info.

Want to know:

➡️ How your gut might be affecting your energy levels, mood, or skin?
➡️ If there are foods that might be triggering your digestive issues?
➡️ Ways to support a healthy gut microbiome based on your needs?

Shoot me a DM!

We can explore resources and strategies that might be a good fit for you. Remember, a healthy gut is a foundation for overall well-being, and I'm here to help you on your journey!

This is related to how your microbiome plays a role in regulating your immune system.According to Mazmanian, an overacti...
04/04/2024

This is related to how your microbiome plays a role in regulating your immune system.

According to Mazmanian, an overactive immune system can lead to autoimmune conditions like rheumatoid arthritis. So far, research has found that an overgrowth of certain types of bacteria can trigger an inflammatory response that targets the joints.

Microbes in your gut can even impact treatments and make certain arthritis drugs more or less effective. Research is still exploring the connection between probiotics and joint health, including whether the bacteria in yogurt can help reduce joint inflammation. Some early results have shown that probiotics might be even more effective than taking nonsteroidal anti-inflammatory medicines like ibuprofen.

Like and follow for more gut health contents.

We all get stuck sometimes, especially when it comes to health and wellness. You might be eating healthy-ish, hitting th...
04/03/2024

We all get stuck sometimes, especially when it comes to health and wellness. You might be eating healthy-ish, hitting the gym occasionally, but that stubborn weight just won't budge, or maybe you feel lost and overwhelmed with all the conflicting information out there.

That's where a coach comes in! Here's why having a coach in your corner can be a game-changer:

👉 They see what you don't. A good coach will help you identify hidden roadblocks and create a plan that fits your unique lifestyle (no more cookie-cutter diets!).
👉 They keep you motivated. Let's face it, staying on track can be tough. A coach will celebrate your wins (big and small!) and hold you accountable when you need that extra push.
👉 They personalize your journey. There's no magic bullet for health. A coach will tailor a plan that works for YOU, considering your preferences, goals, and any health issues.

Ready to ditch the frustration and finally reach your health goals?

Message me now to learn how I can help you overcome obstacles and achieve lasting results!

Dropping pounds can feel amazing, but shedding weight too quickly can have serious consequences.Swipe to learn the 5 ala...
04/02/2024

Dropping pounds can feel amazing, but shedding weight too quickly can have serious consequences.

Swipe to learn the 5 alarming dangers of extreme weight loss you can't afford to ignore.

Always remember to aim for gradual, sustainable weight loss through a balanced diet and regular exercise. Consult a doctor or health professionals for personalized guidance on achieving your weight loss goals safely and effectively.

Your body needs fuel to function! Starving yourself robs you of essential vitamins and minerals, leading to fatigue, wea...
04/01/2024

Your body needs fuel to function! Starving yourself robs you of essential vitamins and minerals, leading to fatigue, weakness, and a weakened immune system.

Often, the first thing you lose with extreme calorie restriction is muscle, not fat. Muscle burns more calories at rest, so losing it actually hinders your weight loss efforts.

Restrictive diets often lead to intense cravings and rebound weight gain. After depriving yourself, your body goes into "starvation mode" and clings to any calories it gets, making it harder to lose weight in the long run.

Also, skipping meals can mess with your metabolism, hormones, and even your bones, increasing your risk of health problems like osteoporosis and gallstones.

So, what's the alternative?

Focus on healthy, sustainable changes. Aim for gradual weight loss through a balanced diet rich in whole foods and regular exercise. It may take a little longer, but the results will be more sustainable and beneficial for your overall health!

Ready to ditch the starving and embrace a healthy lifestyle? Let me know your biggest challenges in the comments below!

Your gut does more than just digest food. It plays a big role in your overall health, affecting things like mood and ene...
03/29/2024

Your gut does more than just digest food. It plays a big role in your overall health, affecting things like mood and energy.

So, how do you know if your gut is healthy? Swipe to learn some signs to look for.

These signs are just general indicators of a healthy gut, and individual variations exist. If you have specific concerns about your gut health or experience persistent digestive issues, consult with a healthcare professional for personalized guidance and support.

Share this post with a friend who wants to know more about gut health!

If these challenges resonate with you, know that you have the power to overcome them and redefine your path to a healthi...
03/28/2024

If these challenges resonate with you, know that you have the power to overcome them and redefine your path to a healthier life. It begins by shifting your mindset, fostering self-belief, and practicing self-love.

Focus on progress, not perfection. Celebrate each small step forward, whether it's choosing nutritious meals, completing workouts, or prioritizing self-care. Surround yourself with a supportive community that uplifts and motivates you.

Set realistic goals and establish sustainable habits that reflect your values and priorities.

Above all, prioritize your well-being – both physically and mentally. Listen to your body's needs and seek professional guidance when necessary to make informed decisions.

Feel free to message me if you need support along the way. 💌

Probiotics are all the rage these days, but what's the real deal?Probiotics can be a great addition to your gut health r...
03/27/2024

Probiotics are all the rage these days, but what's the real deal?

Probiotics can be a great addition to your gut health routine. While supplements are an option, incorporating probiotic-rich foods into your diet is a tasty and natural way to boost your gut bacteria.

But not all gut issues require probiotics. If you're experiencing digestive problems, consult a doctor to get a proper diagnosis and discuss if probiotics are right for you.

Share this post with a friend who might be interested in improving their gut health!

You wouldn't put junk in your car's gas tank,  because it wouldn't run well, right?  The same goes for your gut!The same...
03/26/2024

You wouldn't put junk in your car's gas tank, because it wouldn't run well, right? The same goes for your gut!

The same goes for your gut. It's kind of like your body's engine, keeping everything running smoothly.

What you eat affects your gut health, and unhealthy choices can lead to problems down the line.

So, eat good food to keep your gut working its best. Treat your body like the amazing machine it is!

Like and follow for more gut health Looking tips!

Our gut is full of bacteria, and the balance of these bacteria can actually influence our mood and mental well-being.The...
03/25/2024

Our gut is full of bacteria, and the balance of these bacteria can actually influence our mood and mental well-being.

The gut has a lot of nerves that talk directly to the brain. And some gut bacteria produce chemicals that affect mood-regulating brain chemicals.

So, what does this mean for you?

A healthy gut with a good balance of bacteria might be linked to better mental health.

Want to improve your gut health?

Focus on eating a balanced diet with plenty of fiber-rich fruits, veggies, and whole grains. You might also consider adding probiotic foods (like yogurt) or supplements to your routine.

Ready to give your gut some love? Drop a 🌿 in the comments if you're ready to make some healthy changes!

Let's face it, hitting the gym or going for a run isn't always the most appealing option. We all have those days where t...
03/22/2024

Let's face it, hitting the gym or going for a run isn't always the most appealing option. We all have those days where the couch seems way more inviting. ️

But chronic health problems like diabetes and obesity aren't exactly convenient either. They can seriously impact your quality of life and well-being.

Taking care of your health now is an investment in yourself. By making exercise a regular habit, you're reducing your risk of developing these conditions down the road. That means more time to do the things you love and feeling your best every day!

Let's make healthy choices the easy choice!

No one said it's easy, But it's worth it!

What are your favorite ways to stay active? Share them in the comments below!

Trying to lose weight? Restricting calories can leave you feeling hungry and cranky. The key is to ditch the fad diets a...
03/21/2024

Trying to lose weight? Restricting calories can leave you feeling hungry and cranky. The key is to ditch the fad diets and focus on eating healthy, not less.

Ditch the sugary drinks and processed snacks. Load your plate with vibrant fruits and veggies.

Choose lean protein like fish, poultry, beans, and whole grains for lasting energy.

Opt for healthy fats from nuts and avocados.

Limit saturated and trans fats, added sugars, and cholesterol.

Cook smart! Ditch the deep fryer and try steaming, baking, or grilling.

Remember, focus on making small, sustainable changes that nourish your body and leave you feeling great!

What healthy swap are you making today? Share your tips in the comments!

Do you want to navigate a healthier lifestyle change? Have you been frustrated with weight loss plateaus or not knowing ...
03/20/2024

Do you want to navigate a healthier lifestyle change? Have you been frustrated with weight loss plateaus or not knowing how to navigate the conflicting nutrition advice world?

My goal is to guide you in your journey towards a healthier lifestyle. To help you achieve these goals, I offer personalized support and guidance.

➡️ Set realistic and achievable goals
➡️ Make sustainable changes
➡️ Navigate food choices effectively
➡️ Overcome challenges and stay motivated

I believe in a holistic approach to health and well-being, focusing not just on weight loss but on sustainable lifestyle changes that promote overall health and happiness.

Ready to take the first step? Schedule a free consultation to discuss your goals and see if we're a good fit.📩

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