Inspired Health Coaching with Cathy

Inspired Health Coaching with Cathy This page is designed to inspire and empower others to make changes for a healthy lifestyle.

05/23/2026

repost from 🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸
This Memorial Day, we honor the fallen and remember the price of freedom. 🤍
Land of the free because of the brave.

✨

05/21/2026

I used to be a snacker until I learned it was working against me while trying to improve my blood sugar. While these are awesome tips, people need to personalize their own plan for health benefits. Snacking might be sabotaging your goals. 😉

Repost from What's your favorite snack?

PS: this was hard, so many delicious combos!

05/19/2026

Muscle and bones won't get strong on their own. I take this seriously. I don't always feel like working out but I want to be active, independent, and able to really enjoy doing things with family and friends. Every day is a gift and I'm not going to waste a single one.

Need help with creating lasting change? Message me.

05/18/2026

I stepped out of my comfort zone to try something new and it was awesome! When my daughters asked me to join them in this race, I seriously questioned if I could do it at almost 66. I love dance fitness, yoga, and strength training but running definitely has never been a big draw for me. (I actually finished in the top third of my age group for females)

The encouragement from family and friends was amazing. While my youngest daughter ran the half marathon, I ran the 5k with her big sister. I'm soooo proud of them embracing healthy lifestyles that also include prioritizing sleep, valuing close relationships with friends and family, eating to fuel the body, and moving in a variety of ways. I truly appreciate my husband for support and love in all of my endeavors!

I want to give a special shout out and thanks to the crew , especially for helping me rehab my hamstring and for getting me strong and race ready!

The owner, and her husband Logan, had a baby boy named River, three weeks ago. There have been many complications and baby River, along with mom and dad , could sure use some prayers and support. If you want to follow them to learn more, I know they would truly appreciate it! If you need any physical therapy or personal training, it would really help them out. They are currently offering a $5 consultation fee for 15 minutes to see if they are a fit for you. 🙌 Thanks in advance.

05/17/2026

Do YOU know what HOMOCYSTEINE is? It wasn't on my radar or in my vocabulary 10 years ago but now, I almost always discuss it with my clients. Consider asking your doctor to add this to your labwork to get a better idea about your brain health and heart health.😉

Repost from Homocysteine: The Overlooked Marker for Longevity and Brain Health

Most people monitor cholesterol, glucose, and blood pressure—but few measure homocysteine, one of the most predictive biomarkers for vascular and cognitive health. Elevated homocysteine damages blood vessels, increases oxidative stress, and accelerates cellular aging. Keeping this amino acid in check is critical for longevity.

- High homocysteine injures the endothelial lining of arteries, increasing risk for heart attack and stroke

- It’s linked with cognitive decline, dementia, and Alzheimer’s through neurotoxic and inflammatory pathways

- Elevations drive oxidative stress and mitochondrial dysfunction, speeding cellular aging

- B-vitamin deficiencies (B6, B12, folate) and impaired methylation are common root causes

- Stress, poor diet, and chronic inflammation can all raise levels over time

An optimal homocysteine range is typically below 10 μmol/L, with 6–8 considered ideal. Support methylation with adequate B vitamins, choline, leafy greens, eggs, and liver to protect your heart and brain.

Only for Educational purposes, Not Medical advice.

05/15/2026

Important information to hear during Women's Health Month 😉.

Repost from Nearly 2 out of 3 people living with Alzheimer’s are women. But many still don’t know their risk.

AARP CEO Dr. Myechia Minter‑Jordan sat down with , founder of the , to talk about what women need to know and how we can help close the awareness gap.

Their conversation builds on new research from the State of Women’s Health 2026 report, which shows that financial stress can make it harder to sleep, exercise, eat well, stay socially connected and keep up with medical care. These are all things that are important for brain health.

But we also know that taking small steps today can make a real difference over time. Start with the basics:

👉 Move your body

👉 Stay connected

👉 Prioritize sleep

👉 Keep learning

Learn about the latest research at the link in our bio.

05/13/2026

repost from ​I got asked "If every woman could change one thing for better energy, metabolism, performance and hormone balance, what would it be?".

Well, you know me, and of course I couldn't answer with just ONE thing. To me, there are two critical factors that will help metabolic and physiological standpoint: Sleep and mindfulness are the ideal places to start.

​Do you see improvements when you prioritize those two things?

05/12/2026

Your health matters and one of the best ways to improve your physical and mental health, is by getting 7 to 9 hours of quality sleep if you are an adult woman and 9 to 12 hours of sleep for girls between the ages of 6 to 12. The fact is, many women struggle with sleep.

Sleep is considered the foundational pillar of health, often more crucial than diet or exercise, because it is the body's mandatory, daily restorative process that repairs tissues, balances hormones, and strengthens the immune system.

What I've learned through my health coach training is that poor sleep can lead to poor nutritional choices. It is very common for women to crave simple carbs, sugar, and high-calorie foods when they don't get enough sleep.

Poor sleep quality significantly interferes with a woman's ability to safely engage is strength training by increasing injury risk, slowing recover, reducing power output, and impairing focus.

Have you heard of sleep hygiene? When working with clients that are struggling with quality sleep, we use explore and discuss:

😴Keeping a regular sleep schedule, even on weekends.
😴Closing the evening eating window 3 or 4 hours before bed.
😴Avoiding vigorous exercise at least 1 to 4 hours before bedtime 🌙.
😴Setting thermostat for much cooler at night and having a completely dark room.
😴Avoiding any kind of screen time and bright lights that stimulate the brain 🧠 for at least an hour before bedtime.......NO SCROLLING!
😴Avoiding alcohol since it significantly interferes with female sleep.
😴Practicing breathwork is highly beneficial for winding down and improving sleep quality for females struggling with insomnia or racing thoughts.
😴Epsom salt bath soaking is widely considered a helpful, relaxing addition to a bedtime 🌙 routine by aiding sleep through muscle relation, stress reduction, and potential magnesium absorption. Possibly taking Magnesium Glycinate(not medical advice)to achieve better, more restorative sleep by calming the nervous system.

Women in perimenopause and menopause have other options to explore as well.😉 Hope this is helpful if you struggle with sleep.

This Mother's day, I reflect, honor, and admire all the women who came before me that traveled the tricky roads of agin...
05/09/2026

This Mother's day, I reflect, honor, and admire all the women who came before me that traveled the tricky roads of aging.

They didn't have research, tools, strategies, or medical help to guide and support them through perimenopause or menopause.

They weren't told how to keep their bones strong and build muscle 💪 to avoid becoming frail.

They didn't know cardiovascular disease is the number one killer of women or how to prevent that or reduce their risk of getting it.

They didn't know that at age 65, women have 1 in 5 lifetime risk of developing Alzheimer’s disease, which is roughly double the risk for men.

Funding for women's health and research is considered chronically and historically low, despite the fact women make up 50% of the population.

I'm proud to be living in a time when the tide is slowly turning and women are being heard. I won't waste or ignore the opportunity to age with strength and power. I do this in memory of those before me and as an example to my amazing daughters who call me "MOM", and adorable grandchildren that call me "GRANDMA".

This Mother's day, I encourage you to step into your power and take charge of your health. YOU deserve better!

Happy Mother's day! 💐💐💐💖

repost from As we recognize World Ovarian Cancer Day today, we are sharing the story of Kathy Bates, who has faced brea...
05/08/2026

repost from As we recognize World Ovarian Cancer Day today, we are sharing the story of Kathy Bates, who has faced breast cancer, lymphedema, and ovarian cancer.

Over the years Kathy has gone from being very private about her health issues (her agent told her not to tell anyone when she was diagnosed with ovarian cancer in 2003 because of the stigma attached to it) to serving as a national advocate in support of lymphedema awareness and funding for research.

Because both Kathy’s mother and niece had breast cancer, and her aunt died from the disease, when her own Stage 2 breast cancer diagnosis was made she knew she was not going to fool around with it. Kathy once famously said, “breast cancer runs like a river through my family”—and she didn’t assume she would be okay. Her test to see if she had a genetic predisposition to cancer was negative, yet there still appeared to be a higher familial risk of breast cancer. So she opted for a double mastectomy to reduce the risk of a cancer recurrence in the future.

As a result of her mastectomies, Kathy suffers from lymphedema—a condition that can occur when lymph nodes are removed or damaged in surgery, resulting in a collection of fluid in the arms. She has been very outspoken about lymphedema, becoming a national spokesperson for the Lymphatic Education & Research Network, and also meeting with members of Congress about the need for additional lymphatic research.

Kathy has also been outspoken about “going flat” after her surgery. If she doesn’t have to wear her breast prostheses for an acting role, she doesn’t!

A final quote from Kathy sums up her attitude gained from her cancer journey: “I’m just grateful to have been born at a time when the research made it possible for me to survive. I feel so incredibly lucky to be alive.” That statement says it all!

familialbreastcancer ovariancancer genetictesting lymphedema luckytobealive goingflat goingflataftermastectomy worldovariancancerday

05/08/2026

repost from Make it a crime! Women are dying because too many healthcare providers still treat women’s symptoms as emotional, exaggerated, hormonal, or “just anxiety” instead of investigating them seriously.

This should not only matter when the outcome is death — dismissing women in healthcare at any level causes delayed diagnoses, unnecessary suffering, medical trauma, loss of trust, worsening disease, and preventable harm every single day.

A provider should never be allowed to decide a woman is “overreacting” without doing the appropriate workup first. That kind of bias has been normalized for far too long, and women are paying for it with their health and their lives.

We need accountability in medicine for the routine dismissal of women’s:
Pain
Breathing difficulties
Fatigue
Bleeding
Autoimmune disease
Cardiac symptoms
Hormonal concerns
Neurological complaints

What did I miss?

Listening to women should be a standard of care, not an optional courtesy.

Mistakes happen in medicine. We’re not talking about a provider who tries and unfortunately the outcomes aren’t what we hoped for.

We are talking about that “daddy knows best vibe” that has got to go.

We’ve been speaking up forever and nothing has changed. How many of us have to die before medicine changes?

It’s already been too many.

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