4 Pillars

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For all the potions, lotions and other anti-aging products women (especially) use to slow or feel better about the speed of aging, I want to share that the number one, without-a-doubt way to control how we age is by leading a consistently active lifestyle. 

While a regular walking habit offers many health benefits, we know that it really isn't enough. 

To be in good balance, we must pay attention to the four 'pillars' of sound physical fitness:

Balance, Strength, Flexibility, & Cardio

Most women tend to focus more on cardio fitness to the detriment of the other pillars and here's a reason not to:  When you are strong and fit, you age tremendously better.  

With strength, you can better maintain your metabolism and body composition as you age. When you're not actively working to maintain it, your strength naturally diminishes along with your metabolism which will slow 1% per year or 10% per decade after the age of 35.


Check out this insightful summary from the book Younger Next Year, by Dr. Henry Lodge and Chris Crowly for a look at how strength training slows the aging process and keeps you fit well into your later decades. 

Note: Please don't confuse the term 'strength training' with bodybuilding or anything close to that. You needn't ever step foot in a gym or lift heavy weights to maintain your strength. Simply using your body weight at home on the floor, when done properly and consistently, can be sufficient. Think planks, squats, lunges, push-ups, etc.

My challenge for you
Select one fitness pillar this week you can focus on paying greater attention to for rounding out your wellness.  

To your good health!

Coach Gayle
Certified Whole Health Coach
Certified Personal Fitness Trainer


She did it! Health Hero Spotlight

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She Did It & So Can You

That’s the premise behind this feature: Real Life Health Heroes

We shine the spotlight on women who, with a little help from their Why Powered Health Coaching friends, have come unstuck on their journey to better health and sustainable weight loss.

We featured Jean in February when she was celebrating 30 pounds weight loss and we thought you’d want to celebrate with her the doubling of her success!   


Jean is now 61 pounds lighter with whole health coaching*

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Be inspired by Jean’s personal story in this two-minute excerpt of her transformation. Watch/listen here. 

 Vitals


 Behaviors before coaching:
Sedentary most of her life, tried many diets and would lose a few pounds, quit and gain them back. Had knee surgery and wanted to avoid a second surgery.  Was painful to simply walk.  Felt stuck and out of control with food choices. 
 
 Jean today

New lifestyle behaviors: Walks and enjoys intense gardening work nearly daily, no longer controlled by chocolate cravings, feels hopeful, confident and in control of her health, food and her life.

 61 pounds lighter with the accountability and support of WhyPowered group coaching

 “My WhyPowered Coaching Group and Coach Gayle
 made my transformative health journey possible. They helped me believe in my ability to succeed. My reinforcing success mantra is now 'Never Going Back!'”—Jean C.  

*Jean is one of seven women Coach Gayle has helped shed 50 pounds or more without dieting.   


To your good health!  

Coach Gayle




Fall down 7 times, get up 8

Wherever you may be in your wellness improvement journey, keep working on solidifying your healthy habits They are the foundation of life-long well-being.

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In the beginning, as we start to shift out of unhealthier behaviors, it can feel awkward, even laborious.The new habits haven't yet taken hold.  

It can take months, even years for things to settle into a new identity ... into our body and soul. We have to work at it with diligence, effort and repeated practice. We have to force ourselves to do things even when our primitive brains tell us to stay on the couch or zip thru a drive-thru for a meal when we are tired. 

We need to repeat-repeat-repeat our new, healthier behaviors--.day after week after month after year. 

Owning the 'CEO of our own health' title is a lifetime effort It's a marathon, not a sprint.  

Even after a long time, when a major life stressor hits, we can find ourselves reverting to old patterns of lower levels of self-care. Then we need to show ourselves compassion and self-love and patience even more.  


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We may find we have more to learn. So we keep learning and growing. 

Over time, the patterns become more of your default way of being. It becomes--- you. You trust the struggle. You realize the old you no longer exists.  

Fueling your body with healthy food, exercising regularly, proactively managing your stress are all forms of self care. When you start to feel out of balance, rein things back-in and show your self some love.  

To your good health!

Coach Gayle

Certified Whole Health Coach

Certified Personal Fitness Trainer

314-914-7846

What I do: I help women become proactive caretakers of their well-being and reach their 'happy' weight without dieting. With coaching, they connect to their deepest reasons for change--their WhyPower-- for getting their health habits in balance; eating cleaner, exercising consistently and proactively managing stress. With strength training, they get fit faster, optimize their body composition and love the skin they're in! 


 featured photo by Mauro Paillex, Unsplash; content inspired by Melody Beattie







Mini Rant



I’m normally a pretty positive person, so excuse this mini rant …

We're skipping vacation days in the name of productivity. We're obsessed with our electronic gadgets and spend unhealthy numbers of hours each day sitting and not being active. Our sleep is disturbed and our diets are out of balance with processed, convenience foods because we are 'too busy' to shop and cook for ourselves.  

When the anxiety starts wearing on us and we head to our doctors for symptom relief, we too often rely on medication to 'fix it.' 

The answers aren't in a pill bottle.  


Prioritizing our own daily self-care, spending time in nature-- a natural de-stresser-- and making time for exercise and meal prep that's focused on whole foods to help our bodies stay in balance all help us be proactive and intentional with our wellbeing. Only 20% of chronic debilitating illnesses are genetic; The other 80% are based in our daily lifestyle choices.   

My invitation to you
As we welcome summer, find an outdoor activity or two you can enjoy each week.  Embrace it and make it your natural de-stressing 'you time.' 

To your good health!  

Coach Gayle

Certified Whole Health Coach
Certified Personal Fitness Trainer

314-914-7846

What I do: I help women become proactive caretakers of their well-being and reach their 'happy' weight. With coaching, they connect to their deepest reasons for change--their WhyPower-- for getting their health habits in balance; eating cleaner, exercising consistently and proactively managing stress. With strength training, they get fit faster, optimize their body composition and love the skin they're in!