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Simply put - a SCIENCE BASED, effective way to exercise your body in a short amount of time - and - no gym needed.  Sound to good to be true?  Not this time.  Here is the science behind it. What:   In 1996, Dr Izumi  Tabata and his team did research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The second  group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set). Results:   Group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two (Tabata protocol) showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent.   In conclusion, ...

When clients feel overwhelmed with learning to adapt new healthy habits, I like to focus in on a single goal and habit that will have a big impact overall.   One of my all-time favorites is aiming for 5 fruits & veggies every day. Specifically, 2 servings of fruits and 3 servings of veggies.  Why? 1.  Those who eat at least those 5 servings a day have a 40% lower risk of certain cancers.  Because.... 2.  As natures "vitamins", they are chuck full of vitamins and minerals to help fuel your fabulous self.  For example, 1 medium raw carrot has just 30 calories but 12,000 IUs of Vitamin A! Plus, I find that as I am trying to cut calories, it is much harder to finish a bag of carrots or broccoli than it is to suddenly find the bag o' chips empty.....

Romans 12:12 teaches a great truth about transformation.  It reads: " And be not conformed to this world:  but be ye transformed by the renewing of your mind,  that ye may prove what is that good,  and acceptable, and perfect, will of God. It is really easy to get caught up in the ideas of this world regarding fitness, body image, size, strength, ability, weight, and "health" while losing our focus of the One who gave us our magnificent bodies.  True transformation is not just a physical endeavor, but it's an inside job too. It occurs most effectively when we begin the work of healing our minds and our spirits from the toxicity of a world focused on never being enough.  When we let go of negative thoughts and feelings that crowd out the small God whispers that say, "...you were fearfully and wonderfully made, and oh so loved ..." we are truly free to experience life and those in it.  What is that acceptable and perfect will of God?  He g...

Dear Willa, Happy Easter in Heaven! It is a big day - Easter Sunday, Conference Weekend our wedding anniversary.  We were sealed for time and all eternity two years ago, and how grateful I am for that day - sealing you to us forever.  You were born into a family that loves and misses your fiercely, and we look forward to that day when your little sacred final resting spot is empty and you live again with full health and vitality, never to be taken away from us again.  Easter sort of feels like Mother's Day to me because all of the quotes, talks and scriptures are centered on Jesus Chirist and his death and resurrection, giving us each the gift of that same power over death.  It is a gift that I have become more grateful for over the last few months.  The promise that your tiny little body will too be resurrected and once again in my arms and your daddy's. Bonneville Shoreline 4-5-15 I want you to know that I am smiling again, baby girl.  We are smiling agai...