The Six Week Empower Transformation Challenge

Become Stronger, Leaner, Smarter, Happier, More Energetic and Stress Resilient as you age! Learn to create simple shifts in food, movement, and lifestyle to create vibrant health and energy for life. Follow along as you choose. You are free to progress at your own pace. I encourage you to take time to focus on one… Continue reading The Six Week Empower Transformation Challenge

10 Ways to Lose Fat, Build Health

Eat high quality protein. 1g per pound ideal body weight. This is much more than most of us are getting. Protein is satiating. When consumed in amounts of 25-50g at a time, protein intake stimulates muscle protein synthesis which requires tremendous energy; 30% of the protein calories consumed are used for building muscle. Metabolic health… Continue reading 10 Ways to Lose Fat, Build Health

Eight Steps to a High Quality Sleep

I aspire to achieve Tango‚Äôs masterful sleep skills! A few things that are helpful for a deep quality revitalizing sleep: Honoring Circadian Rhythms to optimize cortisol/ melatonin cycles. Getting natural outdoor sunlight as early in the day as possible.  The low angle of early morning sun stimulates the retina and suprachiasmatic nucleus in the brain,… Continue reading Eight Steps to a High Quality Sleep

10 Reasons to Eat More Protein

Protein is essential to the creation and repair of every cell,  the function of enzymes and many hormones throughout the body. Ten reasons to eat more protein: 1. Build. All structures in the body require protein; bone, muscle, tendon, ligaments, connective tissue, hair, skin, nails, organs. 2. Repair. Protein is essential for the growth, maintenance and… Continue reading 10 Reasons to Eat More Protein

A True Key to Vitality: Lift Heavy Things and Build Muscle

What is one thing each of us can do to create long term health and vitality? Lift heavy things and build muscle.  It is part of my mission to guide people to understand how crucial this is to one's entire health and wellbeing.  Building muscle does not have to make you big and bulky.  Intelligently done,… Continue reading A True Key to Vitality: Lift Heavy Things and Build Muscle