SJD Health and Fitness

As college students head back to campus for a new academic year, one concern that often looms large is the infamous “Freshman 15”—the weight gain many students experience during their first year of college. With a shift in lifestyle, new eating habits, and the stress of balancing academics and social life, it’s easy to see how the Freshman 15 can become a reality....

Avoiding the Freshman 15: Tips for Staying Fit and Healthy in College As college students head back to campus for a new academic year, one concern that often looms large is the infamous “Freshman 15”—the weight gain many students experience during their first year of…

Introduction: The Sunlight VitaminIn the entirety of our health journey, there's one element often overlooked but crucial for ourwell-being – Vitamin D. Often dubbed the "sunshine vitamin," its significance goes far beyond itscatchy title. Vitamin D: Nature's GiftLet's start with the basics. Vitamin D is a fat-soluble vitamin that functions more like a hormonein the body....

Soaking Up the Sun: The Importance of Vitamin D Introduction: The Sunlight VitaminIn the entirety of our health journey, there’s one element often overlooked but crucial for ourwell-being – Vitamin D. Often dubbed the “sunshine vitam…

This week’s healthy substitution recommendation of the week is spaghetti squash vs. pasta. A spaghetti squash is a large, yellow, melon-shaped gourd that’s usually harvested in early fall but is available in most grocery stores throughout the year. The flesh of the inside of the spaghetti squash is able to be shredded into long strands of “noodles” and thus can be used in most traditional pasta dishes....

Substitute of the Week — Spaghetti Squash vs. Pasta This week’s healthy substitution recommendation of the week is spaghetti squash vs. pasta. A spaghetti squash is a large, yellow, melon-shaped gourd that’s usually harvested in early fall but is av…

This week’s substitution recommendation is goat cheese vs. low-fat cheeseor cow cheese. First of all, while full-fat cheese has more calories than alow-fat alternative, it is much more filling. Studies have shown, thosewho ate full-fat dairy vs low-fat dairy had less likelihood of obesity. On topof that, low-fat dairy is normally filled with additives and preservatives as…...

Substitute of the Week – Goat Cheese vs. Low-Fat Cheese This week’s substitution recommendation is goat cheese vs. low-fat cheeseor cow cheese. First of all, while full-fat cheese has more calories than alow-fat alternative, it is much more filling. Stu…

It has been quite some time, but this week’s substitution recommendation is applesauce (unsweetened) vs. oil in baking. Applesauce is a far better choice than oil when it comes to baking. Oil is used in many baked goods, such as cookies, brownies and cake. It adds needed moisture to your food and depending on what kind you use, a little flavor....

Substitute of the week – Applesauce vs. Oil in baking It has been quite some time, but this week’s substitution recommendation is applesauce (unsweetened) vs. oil in baking. Applesauce is a far better choice than oil when it comes to baking. Oil is us…

Time to do some squats!!

The Power of the Squat What is the single best strength-building exercise many of us could be doing right this minute but almost certainly are

STRESS…we’ve all had to deal with it at one time or another. Some, more than others. Stress is natural, but too much stress can be bad for both our physical and our emotional health. Chronic stress can lead to heart disease, depression and even weight gain. Surprisingly, what we eat can play a part in our stress levels. Here are 6 foods that can help get that stress back in check!!...

http://sjdhealthandfitness.com/2022/03/29/foods-to-helps-reduce-your-stress/

Foods to helps reduce your stress STRESS…we’ve all had to deal with it at one time or another. Some, more than others. Stress is natural, but too much stress can be bad for both our physical and our emotional health.  Chronic …

https://dnyuz.com/2022/03/23/the-power-of-the-squat/

The Power of the Squat What is the single best strength-building exercise many of us could be doing right this minute but almost certainly are

Interesting read!!

https://www.studyfinds.org/stronger-muscles-longer-life/

Stronger muscles, longer life: Lifting weights for just 30 minutes a week lowers risk of death from all causes Prior studies show that building muscle is linked to a lower risk of death, but scientists had not probed what the optimal "dose" might be.

Boosting your immune system is a little bit harder than flipping a switch or popping a magic pill. Your immune system is quite complex. It must be strong enough to fight off illness and infections, but not so overly strong that it causes an autoimmune disorder to develop. However, by making some lifestyle changes and replacing some bad habits with better ones, you can help keep your immune system healthy....

http://sjdhealthandfitness.com/2022/02/25/boosting-your-immune-system/

Boosting your immune system Boosting your immune system is a little bit harder than flipping a switch or popping a magic pill. Your immune system is quite complex. It must be strong enough to fight off illness and infections,…

Happy New Year! Just a reminder that I have a ton of free recipes on my website's blog page. I will be looking to add even more in the coming days and weeks. Learning to eat better is both good for our bodies and for our wallets! Check them out and let me know your favorites!

https://sjdhealthandfitness.com/category/recipes/

Recipes – SJD Health and Fitness A collection of recipes and suggestions for breakfast, lunch, dinner and snacks.

It's time to give someone you love the gift of health and wellness! What's better than giving someone a gift that will keep on giving well after Christmas Day? Plus, the benefits of working with a personal trainer go beyond just exercise! I take the time to assess each person's current fitness level and dietary intake to customize a plan just for them. I want to keep each client safe, but moving forward toward their goals of becoming a healthier and happier person.

BONUS: If you take a moment to LIKE this original post and SHARE it, you will be entered into a drawing where one lucky person will receive 5 free personal training sessions with me!