Crawl-Walk-Run Fitness Foundation

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Crawl-Walk-Run Fitness Foundation We embody a holistic and healthy approach to needed lifestyle changes.

We also promote healthy food combined with exercise is the best medicine for preventing chronic disease such as; Heart Disease, High Blood pressure, diabete, High Cholesterol, Strokes.

Without realizing it, many people turn to sugar as a way to boost their mood and create a little bit of extra happiness ...
10/07/2024

Without realizing it, many people turn to sugar as a way to boost their mood and create a little bit of extra happiness in their day. While this is fine in moderation, making a habit of relying on sugar for pleasure is not ideal for your overall health.

If you’re working on cutting your sugar habit, it’s worthwhile to spend time considering what ELSE could bring you pleasure throughout the day.

Your Health Is In Your Hands

Keep a log or journal! Visually seeing what you’re putting into your body will help you stay accountable and make change...
07/07/2024

Keep a log or journal!

Visually seeing what you’re putting into your body will help you stay accountable and make changes. While you shouldn’t obsess over every bite you take, keeping an honest log of what’s in your diet will allow you to learn more about your food habits and create goals that you can accomplish.

Your Health Is In Your Hands

A lack of water makes it more difficult for your body to naturally flush out sugars and other toxins in your system. If ...
04/07/2024

A lack of water makes it more difficult for your body to naturally flush out sugars and other toxins in your system. If you’re not a fan of plain water, try making an unsweetened tea, or infuse your water with citrus, cucumbers, herbs, or muddled fruits.

Your Health Is In Your Hands

If you’ve gotten used to eating a lot of sugar and you’re going for a detox that prescribes full elimination of it, expe...
01/07/2024

If you’ve gotten used to eating a lot of sugar and you’re going for a detox that prescribes full elimination of it, expect there to be days when you literally would do ANYTHING for a chocolate chip cookie (or sweet treat of your choice).

This is normal - sugar is addictive. Prepare accordingly by having a plan to distract yourself when these thoughts arise. That could look like going for a walk, calling a friend, or writing in a journal about your cravings.

Your Health Is In Your Hands

So many people have trouble with changes to their diets because they’re too wrapped up in what they’re “losing” or missi...
28/06/2024

So many people have trouble with changes to their diets because they’re too wrapped up in what they’re “losing” or missing out on. Instead of taking this approach, try focusing on introducing new foods and habits instead of cutting out or completely leaving behind old ones.

In practice, this might look like eating a cookie or two when you crave it, but also making sure that your diet is filled with plenty of fiber and protein that makes you feel full and satisfied so that you don’t feel the need to try to fill up on cookies.

Your Health Is In Your Hands

A trip to the doctor’s office can only get you so far. Learn how integrative health practices and the guidance of a Heal...
27/06/2024

A trip to the doctor’s office can only get you so far. Learn how integrative health practices and the guidance of a Health Coach can create true transformation within every aspect of your life - mind, body, and spirit.

Sign up for my Personal Transformation Email Series at https://crawlwalkrunfit.iinhealthcoaching.co/PTRE0001

While you shouldn’t expect a banana to replace your craving for a cookie, keeping fresh fruit on hand will at least give...
25/06/2024

While you shouldn’t expect a banana to replace your craving for a cookie, keeping fresh fruit on hand will at least give you something to reach for when your sweet tooth starts acting up.

For best-tasting fruit, find produce that’s local and in season. If you’re not familiar with many fruits beyond typical apples and oranges, experiment! Also, know that even when it comes to standbys, like an apple, there are many different varieties to choose from, meaning that even if you think you don’t like apples, you likely just haven’t found the right apple yet!

Your Health Is In Your Hands

Are you someone who has no problem drinking black coffee? Or do you need at least a few spoonfuls of sugar and a couple ...
22/06/2024

Are you someone who has no problem drinking black coffee? Or do you need at least a few spoonfuls of sugar and a couple of glugs of creamer?

If you fit into the latter category, quitting that excess sugar can be hard but it is possible!

If you’re someone who’s made the switch from sugary coffee to something less sweet, share your process and tips in the comments below!

Your Health Is In Your Hands

If you’ve ever cared for or spent time around children, you’ll be very familiar with this subject.What comes after a sug...
19/06/2024

If you’ve ever cared for or spent time around children, you’ll be very familiar with this subject.

What comes after a sugar high?

A crash.

When your body is done absorbing all the sugar you gave it, your blood sugar levels drop, leaving you feeling irritated, sleepy, and anxious.

Your Health Is In Your Hands

If you have a habit of sipping on soda, energy drinks, sweetened iced tea, or juice throughout the day, make the switch ...
16/06/2024

If you have a habit of sipping on soda, energy drinks, sweetened iced tea, or juice throughout the day, make the switch to water.

If plain water just doesn't do it for you, experiment with different types of unsweetened tea. Some flavors (like raspberry hibiscus or cinnamon) will be naturally sweet!

Your Health Is In Your Hands

Applesauce, mashed banana, roasted sweet potatoes, honey, coconut sugar, and maple syrup are all good ways to sub out bl...
13/06/2024

Applesauce, mashed banana, roasted sweet potatoes, honey, coconut sugar, and maple syrup are all good ways to sub out blood-sugar-spiking refined sugar.

The next time you’re getting ready to make a batch of brownies, cookies, or muffins, see what you might be able to swap out for sugar!

Your Health Is In Your Hands

As a Health Coach, I understand that everyone has unique biological makeup which translates into different means and str...
13/06/2024

As a Health Coach, I understand that everyone has unique biological makeup which translates into different means and strategies for staying healthy.

Let’s discover what’s best for you! Opt-in to my Personal Transformation Email Series at https://crawlwalkrunfit.iinhealthcoaching.co/PTRE0001

Instead of buying salad dressings that are specifically designed to sit on the shelf for years, whip up your own batch!A...
10/06/2024

Instead of buying salad dressings that are specifically designed to sit on the shelf for years, whip up your own batch!

All you need is an oil, an acid (vinegar or citrus juice), a dash of honey or maple syrup, and seasonings like fresh herbs, pepper, diced garlic, onions, or whatever else you have around!

Your Health Is In Your Hands

How sugar actually affects heart health is not completely understood, but it appears to have several indirect connection...
07/06/2024

How sugar actually affects heart health is not completely understood, but it appears to have several indirect connections.

For instance, high amounts of sugar overload the liver, which processes sugar by turning it into fat. Over time, this accumulation of fat may turn into fatty liver disease, a contributor to diabetes, which raises your risk for heart disease.

Consuming too much added sugar can also raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease.

Your Health Is In Your Hands

While there is no direct correlation that sugar can cause type 2 diabetes, sugar consumption is strongly linked to obesi...
04/06/2024

While there is no direct correlation that sugar can cause type 2 diabetes, sugar consumption is strongly linked to obesity, one of the main risk factors for developing type 2 diabetes.

If type 2 diabetes runs in your family, being aware of your sugar intake is a smart and critical thing to do for your health.

Your Health Is In Your Hands

A study* in 19 people found that consuming 10 ounces (300 ml) of a sugary drink led to an increased response to pictures...
01/06/2024

A study* in 19 people found that consuming 10 ounces (300 ml) of a sugary drink led to an increased response to pictures of high-calorie, palatable foods like cookies and pizza, and reduced levels of the appetite-suppressing hormone Glucagon-like peptide 1 (GLP-1), compared to a placebo.

So, if you're looking to lose weight, cutting sugar can be a great step to take!

*Read more about that study here: https://bit.ly/3e21qpf

Your Health Is In Your Hands

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Tuesday 08:00 - 17:00
Wednesday 08:00 - 21:00
Thursday 08:00 - 21:00
Friday 08:00 - 21:00
Saturday 08:00 - 21:00

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Maureen Stephenson-Lewis

Maureen Stephenson-Lewis

Fitness and Wellness Coach for premenopausal, menopausal and postmenopausal women.“I want to help you lead a healthier and more purposeful lifestyle!”

In in my 40’s I was prescribed Prozac medication to help with my symptoms associated with Perimenopause. After reading the side effects of the medication, I knew that the idea of being dependent on pharmaceuticals for my mental and physical well-being just didn’t sound appealing.

I protested for an alternative to manage my symptoms. My doctor suggested a diet and exercise treatment. I decided to enroll into the Fitness Specialist Certification program held at American River College in Sacramento, C.A. My goal was to learn how to eat food for medicine and exercise for strength. However, soon after enrolling into the certification program, I was diagnosed with breast cancer and had to temporarily stop the program.