https://mycoachkenny.com/blog daily 0.75 2025-01-02 https://mycoachkenny.com/blog/is-sugar-always-bad-for-you-kc8rf-7ceff-g65bn-wksf5 monthly 0.5 2022-11-15 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137084-E3JHHI9DQOJLD1WN60YC/sugar.jpg Blog - Is Sugar Always Bad For You - Eating food that has naturally occurring sugars, such as bananas, apples, beets, carrots, and sweet potatoes, will fulfill your sugar needs while maintaining balanced glucose levels for extended periods. This is because these foods contain the necessary fiber for our bodies to process their sugar contents effectively. Eating foods with added sugars like cereals, chocolate, candy, jams, jellies, puddings, cakes, and ice cream spikes your sugar very quickly (sugar rush), resulting in an overproduction of insulin, causing a sudden drop in energy (sugar crash). https://mycoachkenny.com/blog/interview-with-professional-rock-climbing-guide-jason-schmaltz-dhay2-ysczd-d58wx-dp6sh monthly 0.5 2022-11-07 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137092-5K785XF6DUB1GGLIL0N5/how+to+get+started+rock+climbing.jpg Blog - Interview With Professional Rock Climbing Guide Jason Schmaltz - I would say there are not any physical requirements to get started. I've seen many people who are couch to climb and have been successful. Nothing should be stopping you from getting out for your first time if you want to. All body types can be found in climbing. With that said, as you learn about the sport and set goals, you will likely have to alter your training/routine/diet to hit the goals you set but that's down the line. https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137095-LSU6JSIOWT0O2YI9XIMD/benefits+of+rock+climbing.jpg Blog - Interview With Professional Rock Climbing Guide Jason Schmaltz - It is pretty physical and despite what people think, it is more of a full-body workout than just arms and fingers. You also have to do a significant amount of hiking and scrambling to get to your destination, usually with a bunch of equipment on your back so you get in shape pretty quickly. The key is to continue to do it regularly and if you are close to an indoor gym, this is the way that can be accomplished practically in today's busy world. https://mycoachkenny.com/blog/the-truth-about-salt-d8shl-6x6mb-kdzx8-g293h monthly 0.5 2022-11-03 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137101-D9YO4EU93BJRFJP29260/the+truth+about+salt.jpg Blog - The Truth About Salt - Salt extracts acidity in the body, without enough salt, the body will become more and more acidic. It's essential for the prevention of muscle cramps, for making the structures of our bones firm, and for maintaining sexuality and libido. Salt is essential for ridding the lungs of mucus and phlegm. Without salt, our bodies won't be able to perform their necessary daily functions. The benefits are endless! https://mycoachkenny.com/blog/intermittent-fasting-the-practical-way-ax8h3-w9jhb-wrna6-y8tmm monthly 0.5 2022-10-25 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137108-QW2AUA65Z0U5M4J6CD45/Intermittent+Fasting+The+Practical+Way.jpg Blog - Intermittent Fasting The Practical Way - Intermittent fasting is switching between fasting and eating on a determined schedule to prolong the time that your body is no longer using calories consumed from your last meal for energy. Instead, your body resorts to using fat for energy. There are many ways to Intermittent Fast, but in this article, we are going to focus on the most practical and widely used way; Daily Time-Restricted Fasting. https://mycoachkenny.com/blog/the-truth-about-protein-sm4cc-rbzpw-lw2ps-mc88w monthly 0.5 2022-10-30 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137115-OC5HOZDI2SHXFNLGHIXZ/The+Truth+About+Protein.jpg Blog - The Truth About Protein - It is important to note that the sources of this information are Harvard health and the USDA; science-based sources. If you google "how much protein do you need," you will find many recommendations of 1 or sometimes even 2 grams of protein per pound of body weight. These elevated numbers come from bodybuilding companies and have spread like wildfire. Of course, these companies want to recommend you need extreme excess amounts of protein. It's impossible to eat this amount of protein even with a balanced diet, so it would force you to buy their protein products to meet their "recommended intake." We can choose to follow recommendations based on companies that have a vested interest in your business or recommendations based on science. https://mycoachkenny.com/blog/how-to-construct-motivation-lhtf6-yj28t-r5wmh-cs875 monthly 0.5 2022-10-11 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137122-VEVMG7RW09F1IDP7RCPG/A+Motivating+Vision%2C+Examples%2C+Motivation+To+Action%2C+Interest+And+Enjoyment%2C+Values+And+Beliefs.jpg Blog - How To Construct Motivation - Take a step back and imagine the future you want for yourself. Be realistic yet inspiring and list out the key aspects of this vision. Consider how you feel, how your energy is, what you look like, what you're doing more of, and who you're spending your time with. Now sum this up into a powerful "vision statement" of who you will be, stated in the present tense. https://mycoachkenny.com/blog/health-and-wellness-highlights-ep3-sleep-gyz2n-7lg2f-hf8gn-gcc5x monthly 0.5 2022-10-05 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137129-977Z4HJW29TKDET573MP/Healthy+Sleeping+Tips.jpg Blog - Health & Wellness Highlights Ep.3 : Sleep - It is no secret that our brains love habits. Going to bed and waking up at the same time each day will create a healthy sleeping habit and make it easy to fall asleep on time. The Author Matthew Walker recommends this is the number one thing you can do to improve your sleep. He says that you should set an alarm to go to bed as a reminder to stay on track. https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137132-GJ8KX3ZB4GG9VS6J9HUZ/Unwind+for+healthy+sleep.jpg Blog - Health & Wellness Highlights Ep.3 : Sleep - 6 - "Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you're taking might be contributing to your insomnia and ask whether you're taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early evening." Why We Sleep By Matthew Walker, PhD If you have healthy sleeping habits and still struggle after trying everything you may be taking a medication that causes insomnia. A good first action would be to talk to your dr and see what methods of taking this or an alternative medication may help with your sleep. https://mycoachkenny.com/blog/health-and-wellness-highlights-ep2-water-rdand-syyws-xg4lj-27s4j monthly 0.5 2022-09-27 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137141-UL91I4YZ3SFZFB9FRG3R/Health+%26+Wellness+Highlights+Ep2+Water.jpg Blog - Health & Wellness Highlights Ep.2 : Water - "Pains of the body that cannot be easily explained as injury or infection should first and foremost be interpreted as signals of chronic water shortage in the area where the pain is registered - a local thirst. Pain is a sensation that denotes local chemical changes in the area around the nerves that monitor the acid/alkali balance. The mechanism is designed to safeguard against the buildup of excess acid from metabolism that could "burn" and eat into the cell membranes and the inner structures of the cells in the area. When water is not available to wash the acidic waste of metabolism, the nerve endings sense the change and report it to the brain's pain centers." Your Bodies Many Cries For Water: F. Batmanghelidj, M.D. https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137148-U65GD8A7N7UVFQ2UOIEX/salt+and+water+hydration.jpg Blog - Health & Wellness Highlights Ep.2 : Water - "Your body needs an absolute minimum of 6-8 8-ounce glasses of water a day. Alcohol, coffee, tea, and caffeine-containing beverages, do not count. A rough rule of thumb...drink a half ounce of water for every pound of body weight. A well-hydrated person produces colorless urine - not accounting for the color of vitamins or color additives in food. A comparatively dehydrated person produces yellow urine. A truly dehydrated person produces urine that is orange in color." Your Bodies Many Cries For Water: F. Batmanghelidj, M.D. https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137145-NVXX6XSHQH25J67QN28C/optimal+water+intake.jpg Blog - Health & Wellness Highlights Ep.2 : Water - "In severe dehydration produced by the habitual intake of alcohol and caffeine, when the water has to be urgently pumped into the waterways in the nerves, more blood circulation has to be brought alongside the nerves. The process involves the release of histamine from the cells in the lining that covers the nerves. This will, at some point, cause an inflammatory situation that will eventually damage the lining of the cells in the vicinity - at a pace faster than they can be repaired. The outward manifestation of such a regional process has been labeled as different nerve disorders, including multiple sclerosis (MS). Now their treatment and control become clear. I have seen it work in MS." Your Bodies Many Cries For Water: F. Batmanghelidj, M.D. As someone living with MS, reading this was mind-blowing. At the time of being diagnosed and a few years before that, I was socially consuming alcohol regularly. Luckily after my diagnosis that was one of the first lifestyle changes I made. I haven't drank any alcohol in over 5 years. This was my body's cry for water. Now I understand how important hydration is and how to hydrate myself properly to control my MS. https://mycoachkenny.com/blog/health-wellness-highlights-ep1-breath-kbz7t-ebpjy-jz25l-k9ahj monthly 0.5 2022-09-22 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137162-DLYGRQRH9NV2FMXODU7W/Exercise+%26+Athletic+Performance.jpg Blog - Health & Wellness Highlights Ep.1: Breath - "The way the body loses weight isn't through profusely sweating or "burning it off." We lose weight through exhaled breaths. For every 10 pounds of fat lost in our bodies, 8.5 of it comes out through the lungs; most of it is carbon dioxide mixed with a bit of water vapor. The rest is sweated or urinated out. The lungs are the weight-regulating system of the body." - Breath: The New Science of a Lost Art - Author: James Nestor. All I can think is no wonder those garbage bag jackets and sweat belts don't work! If we lose about 85% of weight through breathing, it sounds like efficiently breathing out more carbon will aid weight loss more than trying to sweat more. https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137158-HMM2SFV15XR6NDHPQ0JB/Health+%26+Wellness+Highlights+Ep.1%3A+Breath.jpg Blog - Health & Wellness Highlights Ep.1: Breath - "Working together, the different areas of the turbinates will heat, clean, slow, and pressurize air so that the lungs can extract more oxygen with each breath. This is why nasal breathing is far more healthy and efficient than breathing through the mouth." - Breath: The New Science of a Lost Art - Author: James Nestor. Breathing through our noses is far more complex than we can imagine. It delivers our lungs optimum air that is already warm and clean. It reminds me of an A/C Heater with air that goes in, gets warmed, and filters before being supplied. https://mycoachkenny.com/blog/workout-plan-for-getting-back-in-shape-tteh3-e6kbt-t7pg9-xxg57 monthly 0.5 2022-09-14 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137174-M0GULYI3041XLL6DND5Q/Workout+Plan+For+Getting+Back+In+Shape.jpg Blog - Workout Plan For Getting Back In Shape - Workout For Getting Back In Shape I have broken down getting back into shape into 5 stages you can be in and progress through. You can jump to whichever stage you feel you are in and start where you currently feel capable. The 5 stages are: walking, trying physically active hobbies, advancing with your favorite hobby, supplemental strength training, and thriving on the path to better shape. https://mycoachkenny.com/blog/the-health-and-wellness-coaching-guide-57yht-cjjp5-5x5hj-f8yce monthly 0.5 2022-09-07 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137185-8DZ4COMSKMZ0AHJKX0KI/Aspects-to-wellness.jpg Blog - The Health And Wellness Coaching Guide - I find that it often helps to visualize things to completely understand them. Each area on this wheel represents an aspect of wellness in your life. Look at your life as a whole and how each area overlaps and intersects with each other. Do you notice any areas that need attention? I use a similar wheel in my coaching sessions to help my clients assess where they currently are and choose areas to focus on for their future. It's such a powerful tool to get you started, revisit over time to review progress, and reassess your future satisfaction with your life and what may need attention then. https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137181-DZL2IN72IXQGQDCZLHSK/The-Health-%26-Wellness-Coaching-Guide.jpg Blog - The Health And Wellness Coaching Guide - Why You Want A Board Certified Coach Health and wellness coaching has taken off as people have taken a more proactive approach to health and wellbeing. The health benefits of stress management, lifestyle management, and behavior change are widely understood now. People are choosing to take action into their own hands for living long, healthy lives. The National Board for Health & Wellness Coaching seeks to advance the profession of health & wellness coaching. https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137189-S7DCO1ZW9VTME7QQ1LYX/nbc-hwc-logo.jpeg Blog - The Health And Wellness Coaching Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://mycoachkenny.com/blog/weight-loss-cardio-exercises-grlzc-jkrnr-eahp9-kaf7d monthly 0.5 2022-08-31 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137195-K11FBD1YO01YH66DAVY4/Weight-loss-cardio-exercises.jpg Blog - Weight Loss Cardio Exercises - Preparation & Resources So many of us jump into a new "workout regimen" without taking steps to prepare and ensure our success. This increases the likelihood of losing motivation and dropping out in the future. I created this free workbook to guide you to sustain physical activity. Losing weight and gaining muscle will finally be fun, exciting, and lasting. Physical activity that you enjoy prompts your brain to release dopamine. This dopamine release creates a craving to repeat that habit further engraving it into your brain. That's like a cheat code! However, be patient with yourself, it takes 66 days to create a new habit on average. Below we will explore different categories for cardio-type movement so you can choose what you most resonate with. https://mycoachkenny.com/blog/how-to-eat-healthy-and-cheap-w2fye-whfja-rh772-wcr8e monthly 0.5 2022-08-25 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137201-AXFGCGGS5QTI9TLA33KV/How-To-Eat-Healthy-And-Cheap.jpg Blog - How To Eat Healthy And Cheap - Why Are Healthy Foods So Expensive There are many reasons why healthy food is more expensive. The supply and demand ratio favors it, our government policies encourage it, and obvious production differences prefer the price of unhealthy foods. https://mycoachkenny.com/blog/weight-loss-without-dieting-jx37x-sa4f2-e7b2x-2pcf7 monthly 0.5 2022-08-21 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137208-LMOCI4YDVU26KILB69XK/weight-loss-without-dieting.jpg Blog - Weight Loss Without Dieting - Weight Loss Without Dieting Whether you're ready to start focusing on your eating or not, it is possible to experience weight loss without dieting. To lose fat we know that you have to burn more calories than you consume. So we either increase our calories burned or decrease our calories consumed or both. https://mycoachkenny.com/blog/what-healthy-eating-is-fkyft-rfr5c-nxjyc-m6nwy monthly 0.5 2022-08-16 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137218-7SZXGQX9B0ZZHRUA912Z/What-Healthy-Eating-Is.jpg Blog - What Healthy Eating Is - Defining Healthy Eating It seems like there are new diet fads every day. The most popular are Vegan, Keto, Vegetarian, Paleo, Carnivore, Whole Food Plant Based, and Pescatarian. Large government and private organizations like the CDC, Healthy.gov, and Harvard health have well-known diet recommendations. https://mycoachkenny.com/blog/how-long-does-it-take-to-develop-a-new-habit-fp4c9-rhfb7-7ly3w-b2wdw monthly 0.5 2022-11-02 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137225-4I5NES2MZ65CS3DX9EC5/How-Long-Does-It-Take-To-Develop-A-New-Habit.jpg Blog - How Long Does It Take To Develop A New Habit - Defining Habits A habit is an automatic behavior that has been performed repeatedly over time. These behaviors are performed continuously and reactively without thought. Our routines are coded into our nervous system through neural pathways. This is why habits aren't as easy to change as making a new year's resolution. https://mycoachkenny.com/blog/why-work-life-balance-is-important-nm242-cl63y-3blsa-dapfr monthly 0.5 2022-08-09 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137231-DGPX1217ZKEDMY8LC7VL/Why-Work-Life-Balance-Is-Important.jpg Blog - Why Work-Life Balance Is Important - What's Work-Life Balance Work-life balance is the stability between one's career and one's wellbeing. This life of balance is controlled by the time and energy allocated to your work and your wellness. Meaning the source of your income should not dominate the source of your joy and peace. When in balance, the two should influence each other. https://mycoachkenny.com/blog/these-can-build-muscle-without-weights-k6x9b-ft6kb-3w383-pfjta monthly 0.5 2022-08-09 https://images.squarespace-cdn.com/content/v1/6776e8f4da32023724d553f4/1735846137239-AN1NN01TDJ78YGHL1E77/These-Can-Build-Muscle-without-Weights.jpg Blog - These Can Build Muscle without Weights - How Muscle Is Built The basic principles of building muscle are creating stress greater than the previous limits your body is accustomed to. In other words, use your muscles until they're tired. Your muscles will adapt to this new stress load by breaking down the muscles and rebuilding them stronger. 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