IntegraLife Wellness Coaching

Our kids need positive, meaningful real connections, plugged into people and relationships, not technology.
If you’re a parent of a pre- or teenager,
I highly, highly recommend this Ted Talk with a clinical psychologist.

What adolescents (or teenagers) need to thrive | Charisse Nixon | TEDxPSUErie Charisse Nixon is a development psychologist who studies at risk be...

Tired of eating same ol’ chicken for protein source? Low energy, low iron, low red blood cells? Metabolic and brain health in the gutter?

Welcome pasture-raised ground venison- exceptionally lean nutrient dense meat that delivers
- complete protein (26g for 3 oz)
- more iron than conventional beef,
- significantly lower in fat, calories, and saturated fat.
- loaded with B vitamins Its natural, forage-based diet also yields a superior omega-3 to omega-6 ratio and unique phytochemicals that provide powerful anti-inflammatory benefits.

Unlike heavily processed, factory-farmed meats, pasture-raised or wild-harvested venison comes from animals that roam freely. This natural, stress-free lifestyle means the meat is free of added hormones and routine antibiotics.
Add broccoli crowns, medium sweet potato, bell peppers and voila! Super power food for dinner that feeds your muscle, brain and cardiovascular system!
To your health!

Btw, pic is just a pic. You can get pasture raised venison anywhere. Just check the labels

Are you eating for health or out of boredom, stress or emotional dissonance?

WHY DO I CRAVE SWEETS/SUGAR SO MUCH?

1. Hormonal fluctuations - menstrual cycle shifts of estrogen/progesterone before period causes drops in serotonin causing cravings for sweets
2. High carbs without protein causes blood sugar to spike, then drop rapidly, signaling brain to demand fast fuel (sugar)- same for men
3. Not eating enough - skipping meals lowers blood glucose = craving high calorie foods- same for men
4. Perimenopause - changing hormone levels lead to unstable endorphin levels = urges for sugar
5. High stress - high cortisol (if not utilized smartly) causes the body to seek comfort foods via sweet snacks- same for men
6. Poor sleep - changes hunger hormones (raises ghrelin -hunger hormone, lowers leptin - satiety) - same for men
7. Alcohol consumption- your liver will prioritize expelling toxins over nutrients even if your diet is at par. More alcohol consumption less nutrients = more sugar and fatty foods cravings.

Hope it helps to adress your reasons 'why?'
Got questions or need to discuss your diet and how to improve it, please DM me. Hugs!

Kids need proteins for different reasons than adults.
While adults' primary reason for adequate protein intake is to maintain muscle mass, bone strength, healthy aging, FOR KIDS... we are literally talking about building their brain and fueling the neurotransmitters for their brain that help with attention, mood, focus and behaviors.
Proteins help them stabilize blood sugar so they don't experience constant mood swings.

ADOLESCENCE - CRITICAL! They need a higher amount of proteins than in childhood. Why? They're undergoing rapid pubertal growth spurts and immense psychological development. Proteins are the literal building blocks for expanding tissue, shifting body composition and changing hormonal landscape.

The pubertal growth spurt causes rapid skeletal acceleration. Protein triggers insulin-like growth factor-1 (IGF-1), a hormone strictly required for bone accretion, linear growth, and preventing stunting.

Teenage boys - approx 52 g protein/day (spread out throughout the day)
Teenage girls - approx 46g protein/day (spread out throughout the day)
As a general rule of thumb: aim for at least 0.5g/protein per pound daily.

Ladies, once again: -weight loss happens during CALORIC DEFICIT (consume less calories than you burn)
-cardio, strength training (the more muscle you have the more calories you burn), lots of movement
-behavioral adjustments (mindful eating i.e.: portion control, nutrient dense foods-prioritize proteins, fiber, healthy fats), sleep and stress control).
And most of all: CONSISTENCY.

To your health!

WOMEN'S GROUP CLASSES:

Monday 7PM - Full Body Boot Camp
Wednesday 7PM - Legs, Glutes, Cardio
Thursday. 6:30PM- Abs, Cardio
Saturday 10AM - Abs, Cardio
11AM - Yoga/Yogalates

PERSONAL TRAINING - BY APPOINTMENT ONY

We work with dumbbells, barbells, cables, ankle weights, free body movement, plyometrics, plyo boxes, and our classes are suited for all levels (adjustments are made to those who are new to strength training or have physical limitations).
We strive not only for weight loss but for stronger, healthier, sculpted bodies. We discuss proper diet based on each individual's goals.
WE DON’T DO BROS’ WORKOUTS that make your arms and shoulders bust out of your favorite outfits. We train for strength, sculpted and feminine while cultivating:
Skinny and weak is not hot, strong and sculpted is 🙂 HUGS!

(773) 331-3687
4746 N. Cumberland Ave, Chicago, IL 60656 (Inside Impact Physical Therapy)
In person or Online.

‘Cause working out with others boosts accountability (yup, you’re more likely to get off the couch), provides ongoing support, motivation and…IT’S THAT MUCH MORE FUN!