6 04, 2021

Focus on Improving One Unnecessary Habit

2021-04-06T06:38:39-04:00April 6th, 2021|Motivational Letters|

I enjoy reading Amy Berger’s twitter feed; she posts her ongoing daily work on improving negative habits that we all have to deal with. As you know, Amy helped write “End your Carb confusion”. She has a masters degree in nutrition. We all think someone else has ‘it all together’; not so. Each one of us battles the food demons, exercise demons, sleep demons or stress demons, daily. Mine would be evening snacking. Every day, my goal is to not eat after 7 pm; I know if I do that, and that alone, at very least my weight is controlled; [...]

23 01, 2021

Focus on Metabolic Health rather than Weight

2021-01-23T17:11:36-05:00January 23rd, 2021|Motivational Letters|

All of us need to focus on our metabolic health and not weight; weight loss will happen once we correct the many metabolic issues that have accumulated over the years.  Exercise: we need this daily, no matter how ‘tired’ or ‘unmotivated’ we feel.  It boosts the immune system, increases muscle and bone density, lowers blood sugars and boosts mood.  If 30 minutes feels intimidating, try breaking it up into 10-minute "chunks” - a 10-minute walk, 10-minute stretch, 10-minutes dancing, or 10-minutes resistance exercises.  Any burst of movement will help your body and mind.  Stress: we need to lower our stress [...]

28 09, 2020

Work Towards your Metabolic Health

2020-09-28T14:22:24-04:00September 28th, 2020|Motivational Letters|

I am hoping my role is to help people become healthier, and not just focused on the number on the scale; of course we become healthier as we lose weight, but we can also become healthier well before weight loss. What is metabolic health? It’s a combination of factors including: regular activity, proper sleep, decreasing stress and a nutritious diet.   As we focus on each of these factors, our immune health (think COVID) improves, inflammation reduces, we lower triglycerides  and increase good cholesterol, we lower blood pressure, reduce fat in the liver (a huge risk to our health),  and in [...]

12 09, 2020

Get Back in the Boat

2020-09-12T10:29:37-04:00September 12th, 2020|Uncategorized|

This week some people were discouraged with their perceived lack of progress. Others didn’t move much or have healthy food because of perceived “lack of time.” About 10 years ago, I started to learn how to use a ‘surf ski.’ This is an incredibly tippy watercraft, and in competition in the ocean you must jump in and paddle over 5-foot waves and around a course with turbulent water. Most of the first summer was spent just trying to stay inside the boat in flat water. I called it “the summer of a thousand falls.” This was very discouraging to say [...]

28 08, 2020


2020-08-28T11:54:31-04:00August 28th, 2020|Motivational Letters|

Since the beginning of COVID it has been interesting to observe behaviours in myself and others. When everything began, we searched for some sort of exercise and to just get some exposure to sun (knowing natural vitamin D improved our immune function.) For me, I would do some simple push-ups and burpees throughout the day, along with an indoor kayak machine.  For others they might follow yoga or you tube exercise videos and ensure they got out for a ‘social distance’ walk. However, even as things open up, I find a lot of us have backed off somewhat in consistent [...]

14 06, 2020

Today’s Habits for Tomorrow’s Health

2020-06-14T13:55:12-04:00June 14th, 2020|Motivational Letters|

One of my personal questions is: if we could more accurately measure how our choices impact our health, would we change behaviours? If we knew specifically that what we were eating or snacking on was improving, or worsening, our immune system, accelerating the aging process, or increasing our risk of dementia, would we make different food choices? If we knew that a certain dose of exercise doubled our mitochondria, improved heart function and improved endurance, while it also improved anxiety and depression, would we make that dose of exercise a priority? If we knew that only getting 5 hours of [...]

5 06, 2020

Exercise for Better Immunity, More Brain Power and Better Concentration

2020-06-05T21:41:08-04:00June 5th, 2020|Uncategorized|

All of us come up with excuses not to exercise or move our bodies.  Throughout this Pandemic, some people have found consistent exercise routines that fit their “new normal”; others, like myself, have struggled to find consistency with exercise and movement. I was trying to de-clutter old paperwork and came across lecture notes from a talk by John Ratey, a professor of psychiatry at Harvard’s continuing Medical Education Program. The title of one of his talks was “Exercise and the Brain.” If you ever have excuses not to exercise (like I do), then you might dwell on some of his [...]

22 11, 2019

Why we need to Exercise

2019-11-22T09:20:56-05:00November 22nd, 2019|Motivational Letters|

(Adapted from an article written by Paleo Mom) With fall darkness coming upon us, there is a great tendency to go home at the end of the day and not go for a walk or to the gym, and just simply to move less. This is an important time of year to try to find some activity that you enjoy, and push yourself to do it even if you are mentally fatigued at the end of the day. Don't think of it as exercise, think of the other more important reasons to be active. We know exercise by itself will [...]

5 04, 2019

Go outdoors whenever you can

2019-04-05T08:00:15-04:00April 5th, 2019|Motivational Letters|

With spring (hopefully!) arriving soon, it’s important for all of us to get outdoors. I remember a significant study Dr. S. Panda did, determining the amount of outdoor exposure of people living in San Diego. It amounted to only 1 hour per day; and this is in a warm sunny climate. We don’t go outside enough! We live from car to house, house to gym, house to work, work to house. We lack sun. The benefits of getting sun exposure are immeasurable. We don’t want to burn, just get sunlight. Even on a cloudy day, enough UV rays are getting [...]

16 03, 2018

I Hate Exercise!

2018-06-04T14:34:07-04:00March 16th, 2018|Motivational Letters|

This statement rings true for many of us. Whether we hate sweating, hate the gym, hate the time commitment, hate the "pain” or hate the breathlessness, it's common to find reasons not to be active. We go about our lives feeling constantly overwhelmed; the thought of adding yet another anxiety-provoking aspect to the routine seems utterly impossible. But, when we weigh the benefits against the consequences, are we able to become motivated? Motivation can hit us for a variety of reasons…whether we're motivated by health, appearance, energy or anything else, the important thing to realize is that motivation must ultimately [...]

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