Blog | 4 Core Fitness

Aug 24 min read

Strong at Any Age

“They said: Strength training at your age? I said: Hold my bowl.” This ad headline caught my eye as I was flipping through my Sunday...

Jul 214 min read

21 Days of Self-Care: Day 21 - Recap: A Little Bit More, A Little Bit Better

This is a recap of where we’ve been and what we’ve covered during our 21 Days of Self-Care project.

Jul 203 min read

21 Days of Self-Care: Day 20 - Find Your Oasis

People who know me well know that I studied German in college (yup, that’s me: BA in German) which explains why I spent 30 years working...

Jul 193 min read

21 Days of Self-Care: Day 19 - Don't Top Off the Tank

This is one of the first habits addressed in my nutrition coaching program. Along with eating slowly, it is one of the foundational...

Jul 183 min read

21 Days of Self-Care: Day 18 - Think Before You Drink

Even if we pay attention to how we work out, and what we eat, we often don’t notice what we drink. So we are going to bring some...

Jul 172 min read

21 Days of Self-Care: Day 17 - Plan and Prepare for Meals of Awesome

Imagine a really awesome, healthy, delicious meal. It’s full of nutritious whole foods, all your “green light” stuff. You take your time,...

Jul 163 min read

21 Days of Self-Care: Day 16 – Time is On Your Side (Yes, it is)

During this self-care project, we’ve spent some time evaluating our mental and physical state with our mind/body scan, and our...

Jul 153 min read

21 Days of Self-Care: Day 15 - Eat Healthy Fats

People used to think dietary fat made you fat, slow and prone to heart attacks. Not true if you focus on the right kind of fat. Healthy...

Jul 142 min read

21 Days of Self-Care: Day 14 - Make Smart Carb Choices

“Smart Carbs” are carbs that are health-promoting, slow-digesting and nutrient rich. They are full of vitamins, minerals and other...

Jul 131 min read

21 Days of Self-Care: Day 13 - Eat the Rainbow

Veggies and fruits – your nutritional powerhouses. They’re like nature’s medicine cabinet. They contain essential vitamins and minerals,...

Jul 122 min read

21 Days of Self-Care: Day 12 - Get Your Protein

Our first super-star nutrient in the spotlight is protein. Protein helps build and repair almost every tissue in our bodies, including...

Jul 113 min read

21 Days of Self-Care: Day 11 - The Kitchen Makeover

Sorry, this kitchen makeover has nothing to do with marble countertops or stainless steel appliances. This is about creating an...

Jul 103 min read

21 Days of Self-Care: Day 10 - Read the Label

In our Day 9 post we talked about eating mostly whole foods, and how processed foods are basically the opposite of whole foods. To recap:...

Jul 92 min read

21 Days of Self-Care: Day 9 - Eat Mostly Whole Foods

Fresh vegetables & fruits, fresh meat & poultry, fresh fish & seafood, nuts & seeds, beans & lentils, whole intact grains, minimally...

Jul 82 min read

21 Days of Self-Care: Day 8 – Record Your Intake-Part II: Analyze your data

Now that you have recorded your data in your food journal, these are some things to look for. From a strictly nutritional viewpoint: Does...

Jul 72 min read

21 Days of Self-Care: Day 7 - Record Your Intake, Part I: Collect Your Data

My plan was to try to spend just one day on the practice of food journalling, but I didn’t want to leave out the part about what to do...

Jul 62 min read

21 Days of Self-Care: Day 6 - Create & Practice a Sleep Ritual

Sleep is a wonderful thing. It makes us feel good, helps us recover, and helps us get leaner, healthier and stronger. (Remember all those...

Jul 52 min read

21 Days of Self-Care: Day 5 - Take a Media Vacation

In the nutrition coaching program I offer, (powered by Precision Nutrition's ProCoach platform) this lesson is more specifically geared...

Jul 43 min read

21 Days of Self-Care: Day 4 - Movement Matters

So, how long have you been sitting there at the computer? Seriously, that long? Time to get up and move. What to even say here? Everyone...

Jul 31 min read

21 Days of Self-Care: Day 3 - Eat Slowly

This practice is simple, but not necessarily easy. For each meal today, try to take a few extra minutes to just – pause. After each bite...