What a great time I had with Doro Bush Koch and Tricia Reilly Koch being their guest on "The Health Gig" podcast. We talked about the "Magic Pill" and why we can't afford not to have this in our lives! Let me know what you think!

I've heard people ask "Isn't Intermittent Fasting just a fancy name for 'skipping breakfast'?" Funny! The answer is both yes and no! For the record, for most of my professional life, I've been more the  type to recommend "small, frequent meals" vs. meal skipping or fasting. Metabolic physiology research typically points to the benefits of being "never stuffed and never starved" and the idea of "eat, burn it off, eat more, then burn it off" rather than lump all your calories into just a few intervals during the day. That being said, there is some research that suggests that our bodies may actually learn how to release fat from our fat cells more effectively if there isn't a lot of glucose in our bloodstream 24/7. THAT points to a strategy of limiting your "eating window" to a shorter window than "anything goes". I wouldn't go so far as to recommend some of the more stringent Intermittent Fasting regimes that limit your eating window to just a few hours per day. That doesn't sound like a fun way to live and an extreme level of restriction should not be necessary for weight loss. An eight-hour eating window, however, is not terribly restrictive and will surely keep us more conscious of when and how much we are eating. Just don't go and make the mistake of thinking "I can eat as much as I want as long as it's within the eight-hour window". That is a recipe for weight gain! You can't cheat the system and your body is definitely A SYSTEM! Moderation is always key...and king! What can you see yourself still doing a year from now?  Let me know if you'd like to chat about YOUR best eating strategy! You can schedule a free strategy call with me here!

We spend a lot of time talking about what we should and shouldn't eat. What about what we DRINK? How overlooked is WATER? It plays a crucial role in all body functions and is key to energy, weight loss, and so much more! Listen to hear more about the benefits of water and tips on actually drinking enough to improve your health!

Are you frustrated by weight fluctuations? You might be relieved to hear that weight fluctuations are NORMAL! For many of us, our weight varies day to day and even throughout the day based on how much we've eaten, how much fluid our body is retaining, and a number of other factors. For instance, most of us weigh more at the end of the day than we do in the morning.

If you want to track your weight more consistently, always weigh yourself at the same time of day, and under the same circumstances (i.e. first thing in the morning, without clothing, after using the bathroom but before you eat anything). That can be your baseline weight. But guess what? Even under consistent weighing circumstances, your weight may still fluctuate day to day. Don't let it frustrate you! If you are trying to lose weight, for example, the scale may stay the same, stay the same, and then "finally" register a few pounds down on a day that you least expect it! If you let the days that the scale registers higher get you down (and possibly send you to the snack cabinet), you'll never get to your goal. Take the fluctuations in stride and STAY THE COURSE! Good eating and exercise habits are FOR LIFE and if you stick with healthy, balanced eating and exercise, the scale will usually settle into a happy zone in time. 

If you're not sure where to start in getting your eating and exercise habits on the right path, I'm here to help! I'd love to support you in your journey! You can find me at  cathy@cathyrichards.net! 

Whether you are young, old, or in between, we can ALL benefit from strength training! It doesn't have to be a lot to get the benefits, either! Take a listen, get motivated, and let me know when you are ready for some help setting up a short, yet effective program that will improve your strength and increase your independence as you age! If you haven't yet signed up for more free tips, head over here. You can also contact me for help at cathy@cathyrichards.net or follow me @Inspiring Vitality on Facebook and Instagram! 

We all know sleep is important, but understanding WHY might make the difference between knowing we need more sleep and actually doing it! Take a listen and let me know what you think! 

When you think of burning calories and boosting your metabolism, you probably think about EXERCISE right away. You're correct in assuming that exercise is the best way to burn a large number of calories at one time, BUT, let's not discount small changes during the rest of the day that can add up to a BIG difference!

Just the simple act of standing burns 50% calories than sitting. Just think of all the opportunities you can create to stand and move around vs. sit if you get intentional about it. If you are spending a lot of time at home, your "commute" may consist of traveling from the living room to the kitchen over and over during the day. You may need to look for opportunities to move your body more often during the day in order to boost that metabolism! It's great for weight loss efforts, but it's also great for general health, circulation, and getting lots of oxygen to the brain!

Move more! You won't regret it!   

Want more great tips? Head over to https://www.cathyrichards.net/free

He did it! Let me introduce Ensign Jeffrey Moxley, Surface Warfare Officer for the U.S. Navy! 

"Future Jeff's Problem" is how I begin my book "BOOM: 6 Steps to a Longer, Healthier Life". Let's just say that Jeff was not interested in changing certain habits when he was younger -habits that were standing in the way of his academic success. His reasons were pretty relatable - the consequences weren't serious and he was getting by just fine...until he wasn't. Jeff had a wake-up call in his freshman year of college and decided to change some habits. He just graduated from Purdue University and commissioned into the Navy on December 14, 2020. Yes, I'm one proud momma! He leaves for his first duty station in San Diego TOMORROW! 

Why am I sharing Jeff's success story with you? I'm curious what habit changes YOU have been putting off because the consequences haven't been that bad..for now. So many of our health habits seem like they are no big deal, but the problems start coming in the future. For good or for bad, we are all impacting our FUTURE HEALTH! What is a small change that you'd like to make to do your future self a favor? Send me an email at cathy@cathyrichards.net and let me know! 

If you are a woman who has health and fitness goals for 2021 that you'd like support with, check out my masterclass and new program below. I'd love to have you!