03/05/2024
In a world where everyone is constantly rushing around with their hair on fire, I've learned the necessity of having a work-life balance. Without it, I'm just building a house of cards.
On that note, it's with humility and gratitude that I announce I am at capacity and not currently accepting new clients. BUT I am officially re-introducing the waitlist for those who would like to work together in the future. 🙌🏻
The waitlist is another step towards embracing the need for balance and ensures that every client receives my very best, every step of the way.
Send me an email to get on the waitlist today! [email protected]
11/10/2023
No better friend, no worse enemy. Happy Birthday Marines!
#1775
09/14/2023
When you fixate on what you CAN'T control, you get stuck in a negativity zone. Progress stalls, and life feels harder than it should.
On the other hand, by placing your attention on what you CAN control, you’ll feel calmer and more capable of slaying your day.
BTW there’s more stuff within your control than you may think.
DM me for more ways to learn how to cope with the ups and downs of life.
05/29/2023
"Greater love hath no man than this, that a man lay down his life for his friends."
02/27/2023
It's so easy to procrastinate when faced with the unknown.
You may not have all the answers you need before starting.
There may not be a detailed roadmap of how to get there.
But, one thing is for certain, the sooner you begin, the sooner you will see the changes you are seeking.
Don't wait for the perfect time to start. It will never arrive.
Just move. There's no time like the present.
What is one thing you can do today that will move you closer to your goals? Let me know 👇🏼
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02/22/2023
Screen time before bed may not be as detrimental as previously thought, according to researchers at the University of Basel in Switzerland. In the study, the scientists exposed 29 healthy volunteers to different levels of blue light for an hour before bedtime. And the finding: Higher amounts of light suppressed the release of melatonin—a hormone that promotes sleep —but it didn’t affect the participants’ self-rated sleep quality.
There are many things that can affect your ability to fall asleep. The researchers point out that melatonin levels are just one factor. For instance, “sleep drive” (also called “sleep pressure”) is another. Your sleep drive slowly builds throughout the day from the minute you wake. When it’s high enough, you become drowsy.
The light you’re exposed to during the day matters, too. The study researchers note that “it has previously been shown that bright light during the day may decrease the susceptibility to light in the evening.” Expose yourself to light as soon as you can upon waking, and even better, try to get outside in the morning.
Your phone could still mess with your shuteye. If using your phone before bed helps you wind down—and if the light isn’t super bright (dark mode!)—it might have no effect on your sleep. It could even be beneficial—if it relaxes you and helps you drift off. If you’re reading about the latest dumpster fire in the news, frantically trying to respond to work emails, or playing FortNite, these activities could act as “stressors” that amp you up or upset you.
That can negatively affect your ability to fall asleep, which could rob you of shuteye, leave you tired the next day, and throw off your entire sleep/wake cycle.
The bottom line: The effect of using a device before bed can vary for any given individual, based on a number of factors.
02/21/2023
There is a time and place for medicine. There is also a time and place for proper nutrition, movement, rest, nature and connection.
Nutrition helps to provide the necessary fuel for all body functions. Eating a balanced diet full of fruits, vegetables, lean proteins, and healthy fats helps to ensure that our body has the energy and nutrients it needs. The opposite is also true. When you fill your body with overly processed, fatty foods you often feel worse!
Exercise helps to keep our joints flexible and strong, and it can improve overall mood and reduce stress. Regular physical activity can also help us to maintain a healthy weight and ward off chronic illnesses, among so many other benefits.
Rest is important! Taking breaks throughout the day allows us to recharge our bodies so we can be productive. Rest also helps us to cope with stress and make better decisions. When we get an adequate amount of sleep, our bodies are able to repair and replenish themselves. This can help us feel energized and productive during the day.
Nature has been proven to have a positive impact on reducing stress, improving mood, and enhancing cognitive functioning. Studies show that spending time outdoors can improve concentration, reduce fatigue, and increase overall feelings of happiness and satisfaction.
Connection is essential for both personal and professional relationships. It allows us to form meaningful bonds with people, build trust, and have a sense of belonging. Support systems are crucial.
Double tap and SHARE if you agree!
Ben Reale - Certified Health & Fitness Coach on Instagram: "There is a time and place for medicine. There is also a time and place for proper nutrition, movement, rest, nature and connection. Nutrition helps to provide the necessary fuel for.
2 Likes, 0 Comments - Ben Reale - Certified Health & Fitness Coach () on Instagram: "There is a time and place for medicine. There is also a time and place for proper nutrition, movement, rest, nature and connection. Nutrition helps to provide the necessary fuel for all body fu...
02/15/2023
Listening to music during exercise has been proven to be beneficial and can help to enhance the overall workout experience. 🎧🎼
Studies have shown that listening to music while exercising can help to increase endurance, reduce fatigue and improve overall performance.
Music helps to motivate us and keep us focused on our goals, allowing us to push a little bit harder and reach our goals more quickly. Listening to the right type of music can also help us to maintain an optimal heart rate, as well as help to regulate breathing patterns.
Additionally, listening to music can make workouts more enjoyable and help time pass quickly, allowing us to stay motivated and prevent burnout.
Any guesses as to what my go-to style of music is when I exercise? 👇
02/08/2023
Potatoes are not only full of nutrients and vitamins, but they are also an incredibly versatile food that can be cooked and combined with other ingredients in a variety of delicious ways.
However, many people are unaware that the way we eat potatoes can have an enormous impact on their nutritional value. For example, potatoes that are fried or loaded with butter and cheese significantly increase their calorie content, while baking them can help retain more of their natural vitamins and minerals.
It's important to be mindful of how we prepare our potatoes if we want to enjoy all the health benefits they have to offer!!
Save this post and share with a friend if you found it helpful!
02/06/2023
When it comes to nutrition, what do most people need help with? Building sustainable SKILLS that help them manage portion sizes, regulate their emotions (without food), and choose nutritious foods they truly enjoy (to name a few).
With determination and the right approach, forming healthy habits can become second nature.
If you need help developing those skills and more send me a DM. I would love to help you!
02/22/2023
02/21/2023
02/15/2023
02/08/2023
02/06/2023