Individualized Nutrition, Pharmacy and Healthy Living


  • High Intensity Interval Training Part 2: A Huge Fitness Hit For Busy Moms

    by Debi Silber, The Mojo Coach | April 7, 2014

    In last week's post we talked about what HIIT is (High Intensity Interval Training) and offered simple ways to create your own personalized HIIT routine. Here are the many benefits a HIIT routine can provide, giving you even more reason to try it.

    Efficiency. YES, you can benefit your body in 20 minutes rather than 45 minutes to an hour! Research shows 15-20 minutes of HIIT can help you better achieve your weight and fitness goals than 1 hour on the treadmill or elliptical.

    Increased fat burned. The body better oxidizes fats during a HIIT routine. Hyper-exertion stimulates hyper-repair; which means you can burn more fat and calories in the whole day after a HIIT session than you could after a steady-paced cardio session. This is great news for new moms! When we've added excess pounds to our pregnancy weight gain, we’re often left with some extra “souvenirs” from our pregnancy, in the form of a few (or many) extra pounds to lose. To lose post-baby-weight and burn fat, HIIT is truly a win-win!  Read more

  • High Intensity Interval Training Part 1: A Huge Fitness Hit for Busy Moms

    by Debi Silber, The Mojo Coach | March 31, 2014

    Do you find it very difficult to fit exercise into your busy schedule? As moms, we often put our needs "on the back burner,” placing everyone else’s needs above our own. Of course we want to care for our families, but it doesn’t have to be at the sake of our own self-care. If time is the reason why you haven’t been getting your workout in, I have great news. High intensity interval training will help you reach your fitness goals, maintaining and improving your own health in a fraction of the time you may have been spending during those long, boring cardio sessions.

    A lack of results from your fitness routine can also be a frustrating reason why you’re not committed to a regular workout. Maybe you’re trying to shed some extra baby weight, gain strength, tone or endurance. High-intensity interval training is your answer. Spending hours at the gym or on an uninspiring cardio machine is simply not necessary and for many of us, often impossible while caring for a family.

    So what is high intensity interval training?

    HIIT is a workout routine that combines periods of less-intense activity with intense bursts of activity lasting 30-60 seconds. This switch-up makes your body work harder and burn calories faster than at a constant pace. These maximum capacity intervals also provide many health benefits.  Read more

  • Reduce Breast Cancer Risk By Walking!

    by Paula Gallagher | October 28, 2013

    If you are a woman over 50 , concerned about your risk for breast cancer... go for a walk. A long one.

    A new study from the American Cancer Society suggests that post menopausal woman can reduce the risk of breast cancer by walking regularly. Researchers found that in the absence of other vigorous physical activity, walking an hour a day cut the risk of developing the disease. More specifically, those who walked at a leisurely pace of 2.9 miles per hour for an hour a day reduced their breast cancer risk by 14% and those that picked up the pace to 4.5 miles per hour for 1 hour a day reduced the risk by 25%.  Read more

  • Five Breast Cancer Blogs You Should Read

    by Paula Gallagher | October 16, 2013

    October is Breast Cancer Awareness Month. Most of you know this. But did you know that breast cancer is the most common cancer among American women, except for skin cancers? About 1 in 8 women (12%) in the US will develop invasive breast cancer during their lifetime. This is the second leading cause of cancer death in women, exceeded only by lung cancer.

    Exercise, diet and early detection play huge roles in reducing breast cancer risk, as well as increasing survival rates.

    To learn more about what you can do to decrease your risk, check out these blogs:

    1. Tips for Breast Health and Breast Cancer Prevention

    2. Household Chemicals and Breast Cancer

    3. Herbal Formula Shows Promise for Reducing Breast Cancer Risk

    4. Diagnostic Tools and Screening Tests for Breast Cancer

    5. Weight and Breast Cancer

    And if you are donating to breast cancer causes, you may want to read this blog about where your really money goes when you give.

  • Are You Hanging Onto Your “Fat Clothes”?

    by Debi Silber, The Mojo Coach | September 25, 2013

    Are your hanging onto your “fat clothes?”

    Let’s say you lost some weight, and let’s say you’ve done this in the past where you’ve lost and then you’ve gained it back, lost and gained, lost and gained, etc. You have a variety of sizes to choose from in your closet, that you go to depending on where you are on your journey towards finding a healthy and comfortable weight.

    While it’s not making you happy, this yo-yo cycling may be something that’s become unfortunately... very familiar.

    Now let’s imagine that, as it’s happened before, life throws you a curveball and you let go of some of your new healthy habits. You notice that the weight starts to creep back up again. Sure, you’re not happy with the weight gain, but there’s a slight sense of relief because while the size you’ve been wearing is too tight, you know that when the weight creeps up, no worries, you have that bigger size in your closet to go back to for just this reason.  Read more

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