Monthly Archives: April 2015

Health Information

Meet Your Health Coach – Deanne

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Did you know you have unlimited access to a health coach by phone or email? Each health coach has a wide variety of experience in health and wellness. Weigh and Win has three health coaches available to you Monday-Friday from 8 am – 5 pm at personal.trainer@weighandwin.com or at 303-694-8007.

We’d like you to meet Health Coach – Deanne!

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Years with Weigh and Win:
Three

Education:
I graduated from Colorado State University in 2007 with a major in Health and Exercise Science, a concentration in Health Promotion and a minor in Business Administration. Go Rams!

Hobbies:
Snowboarding, wakeboarding, fishing, hiking, traveling, watching football

Health Advice:
Switch it up! If you find that you are starting to fall off your current workout routine due to boredom or if you have found that you have reached a plateau, it may be time to give your strength training and cardio routines a makeover. If your body is always presented with the same stressor it will begin to adapt which can eventually result in a plateau. Switching up your exercise routine each month is a good rule of thumb. If you need some suggestions on how to switch up your current exercise routine, contact me and I would love to help!

Health Information

Meet Your Health Coach – Mallory

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Did you know you have unlimited access to a health coach by phone or email? Each health coach has a wide variety of experience in health and wellness. Weigh and Win has three health coaches available to you Monday-Friday from 8 am – 5 pm at personal.trainer@weighandwin.com or at 303-694-8007.

We’d like you to meet Health Coach – Mallory!

Mallory_photo

Years with Weigh and Win:
Three

Education:
I graduated from Oklahoma State University (Go Pokes!) in 2010 with Bachelors in Health Education and Promotion with a concentration in Exercise Science.

Certifications:
ACE Certified Personal Trainer, AFPA Certified Nutrition & Wellness Consultant

Hobbies:
Cooking, lifting, tennis, snowboarding, hiking, yoga, sleeping, cornhole and live music.

Health Advice:
Above all, focus on sleep for health improvement and reduced stress.  You won’t get the full benefits of the physical and dietary lifestyle changes you are making until you get your baseline seven hours of sleep per night. Sleep is vital to health, wellness, cell growth, memory formation, mental agility, physical performance – you name it and sleep can improve it. Studies show you get the best quality of sleep between the hours of 10PM and 2AM. I challenge you to try to get to bed a little bit earlier and, if possible, try to wake up naturally without setting an alarm clock. You will be flabbergasted how much better you feel and the results you experience!

Exercise, Program Updates, Uncategorized

Meet Your Health Coach: Rachel

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Did you know you have unlimited access to a health coach by phone or email? Each health coach has a wide variety of experience in health and wellness. Weigh and Win has three health coaches available to you Monday-Friday from 8 am – 5 pm at personal.trainer@weighandwin.com or at 303-694-8007.

We’d like you to meet Health Coach – Rachel!

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Years with Weigh and Win:
One

Years as a Fitness Trainer/Health Coach:
Three

Education:
I graduated from the University of Iowa as a Division 1 gymnast with a Bachelors Degree in Health & Sports Studies, emphasizing in Health Promotion.  GO HAWKS!!

Certifications:
ACE Advanced Health & Fitness Specialist

 Hobbies:
Camping, hiking, running, yoga, cooking, listening to music, Frisbee, arts and crafts, fitness/boot camp classes

 The Best Advice I Have to Offer:
There is no excuse that is too large to overcome. Whether you’re young or old, have bad knees or too little time, a healthier lifestyle can always be achieved. Some people would consider these things as setbacks but there are always ways of achieving your goals. Even the smallest amount of progress is still progress. My best advice is to keep striving for change and always keep trying to be a better you. Setting little goals along the way will help you to stay focused and motivated on always becoming healthier. Don’t do it for the physical changes, but to become healthier, live longer and not only limit your health conditions, but lower your risk for preventable diseases.

Nutrition

6 Healthy Ways to Use Up Hard Boiled Eggs

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Easter weekend has come and gone and now you have a fridge full of colorful eggs. Don’t let them sit there and spoil! There are plenty of healthy ways to add a little protein punch with a hard boiled egg.

use-up-hardboil-eggs

1. Egg Salad Sandwich

The most obvious way is to make a big batch of egg salad for sandwich. Skip the mayo heavy version and mix it with greek yogurt or try a green avocado egg salad version.

2. Add Them to Your Salad

Hard boiled eggs are a great way to add a little texture and protein to a salad. Try this Egg, Spinach and Spelt Salad or a Summer Salad with Quick Pickled Vegetables.

3. Hard Boiled Breakfast

Eggs are a breakfast staple. Try a breakfast burrito with hard boiled eggs or a simple ham and egg sandwich for a healthy breakfast on the go.

4.  Toast it

Keep it simple with toast, eggs and dill or throw a little hummus on that bread for some extra protein.

5. Add Them to Stir Fry

Hard boiled eggs can be added to any healthy stir fry recipe, but this cabbage and egg stir fry looks delicious.

6. A Perfect Healthy Snack

Hard boiled eggs are a perfect healthy snack on their own. If you’re feeling fancy, you can make this English Muffin Egg Pizza or a Lazy Deviled Eggs.