Month: January 2020

Tips to Help Your Clients Keep Away the Winter Blues

Tips to Help Your Clients Keep Away the Winter Blues

by Dan Ritchie

Let’s face it, some of us are experiencing long, gloomy days this season, and sometimes they can bring on sadness, fatigue, and even seasonal depression. We know that eating smart, helping others, exercising, and getting outside are a few things that can help. A Harvard study in 2005 showed that getting outside for a brisk walk can help improve symptoms. But what if it’s not easy to exercise outdoors? What can we do in our facilities to boost mood and change things up until spring? Here are 6 ideas to try:

Set New Goals Yes, it’s time for New Year’s resolutions, but help your clients make new, achievable goals.Chunk them into mini milestones so that clients can see progress and feel encouraged. By the time spring is here, they will feel stronger and more confident, and remember, your support is vital.

Get Together Many times we find ourselves isolated when it’s cold or snowy outside, so encourage your clients to try group training. The camaraderie and socialization aspect of exercise is valuable.

Try Something New Introduce a cognitive fitness game, a new balance circuit, set up an obstacle course, create an indoor hiking challenge – the possibilities are endless!

Mix Charity with Movement Have a fundraiser for a local charity and incorporate an exercise challenge. For example, at my studio Miracles Fitness in West Lafayette, Indiana, we’ve done a Fitness for Food Finders challenge, which raised $2000 and equaled 6000 meals for our community.

Turn it Up! Music can boost mood, so switch up the tunes you play in the gym and put on some summer songs. Try some Beach Boys, Jimmy Buffet, The Go Go’s, or DJ Jazzy Jeff and the Fresh Prince – nothing speaks summer like some of their songs! For ideas, search for the top 50 best summer songs.

Most Importantly, Check In!Take a moment to look your clients in the eye and see how they are doing. Kindness goes a long way, especially for some of our mature clients who may be more socially isolated.

A Healthy Eating Strategy that Stimulates Weight Loss and Improves Health

A Healthy Eating Strategy that Stimulates Weight Loss and Improves Health

By: Mitch Kahn – Plant Fueled Trainers


What if I told you that there is an easy way to lose weight and get healthier?

And you don’t have to purchase any expensive foods, shakes, supplements, or pills.


You might be a little skeptical – right?

Let Me Share My Experience

I know I was a little skeptical at first.  But a couple of years ago, when I was diagnosed with early stage prostate cancer, I was guided to the works and research of Dr. John McDougall, Dr. Dean Ornish, Dr. Caldwell Esselstyn Jr., Dr. Michael Greger, and Dr. Colin Campbell. I learned about the overwhelming scientific evidence that showed eating a whole-food plant-based diet led to tremendous wide-ranging health benefits from weight loss to reversing heart disease. And all I had to do was eat delicious and filling vegetables, fruits, beans, and whole grain carbs!

​I know what you might be thinking – there’s no way this works – especially if you have been lured by the fad diets that promote low carb intake. Well, I’ve seen it work firsthand, not just on me, but on other folks as well. For me personally, I lost about 12 pounds fairly quickly and have seen no further progression of the cancer.

I can’t emphasize enough how powerful a tool this way of eating is. Hopefully by now I have at least piqued your curiosity. If so, read on to learn how a whole-food plant-based diet might help you lose weight, help you feel better, and even help you live a longer life.

What is a Whole-Food Plant-Based (“WFPB”) diet?

A WFPB diet is more of a lifestyle than a diet.  It is centered around eating minimally processed vegetables, fruits, legumes (beans and peas), whole grains, nuts, and seeds.

Meat, chicken, fish, dairy, eggs, and refined grains (e.g., white bread, white rice, white flour, etc.) should be avoided altogether.  Junk foods like soda, candy and fast food are eliminated. Refined foods like sugars and oils are also minimized. Personally, I avoid all oils, even olive oil. My wife and I use vegetable broth or water to sauté and we always avoid eating fried foods. The only sweeteners we use are either date sugar (which is made from pulverized dates) or Grade A organic maple syrup (but we use this sparingly).

​You’ll find this way of eating to be filling, satisfying, and most importantly, a powerful weight loss tool.

A WFPB Diet Not Only Helps You Lose Weight, It Can Improve a Number of Health Conditions

When you transition to a WFPB diet, you are positioning yourself for weight loss and better health. There is an abundance of scientific studies that show this type of eating lifestyle is beneficial for weight loss, keeping weight off long term, and lowering your risk for certain chronic health conditions.

You can avoid obsessing over calorie counting by eating a WFPB diet. You just need to focus on the quality of the food you are eating rather than the quantity. When you focus on quality plant-based whole foods, you’ll be eating a balanced and nutritionally sound diet. Plus, you’ll get the benefits from eating foods that are high in fiber (fiber fills you up and makes you regular) and contain important vitamins, minerals, antioxidants, and phytonutrients, while for the most part being low in cholesterol and fat (keep in mind that avocados, nuts and seeds will have higher fat content).

Eating a WFPB diet helps reduce inflammation, promotes the healing process within the body, and helps improve blood glucose levels (important if you are either prediabetic or diabetic). Additionally, because these foods are full of fiber, they help with digestion and gut microbiome issues.

​Research has shown that by eating this way, you can positively impact health conditions like:

  • Coronary heart disease
  • Type 2 diabetes
  • High blood pressure
  • High cholesterol
  • Improved immune function
  • Erectile dysfunction
  • Irritable bowel diseases
  • Some forms of cancer

Are You Ready to Improve Your Health?

All you have to do is take the next step. And, it’s okay if you want to gradually transition to a whole-food plant-based diet. The results will be well worth it!


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