Cheryl Pease Coaching

The notion that "I'm too old to exercise" is a widespread misconception. In fact, exercise is the crucial element that drives healthy cell turnover, ultimately slowing the aging process.

Look, it doesn’t matter where you workout the key is doing something (exercise) that supports you and that you will continually show up for. ✌️☮️

There are lots of ways we can care for our physical and mental health. And while it may sound cliché, a balanced diet and exercise are still your go-to playbook! But there are other tools we can use to give ourselves little boosts—and who doesn't love a multi-purpose tool, right?!

Today let's talk INOSITOL because not only can it benefit your physical health, like metabolic and cardiovascular health, but it may also boost your mental health. Let's take a look at inositol and its various health benefits.

What is inositol?
Inositol is a compound that is found in abundance in the human body. It serves numerous roles, including mediating cell signaling (that is, how cells communicate and respond to stimuli). Inositol is used in the body for many purposes, including maintaining health blood sugar levels, forming cell membranes, and modulating neurotransmitters.

6 benefits of inositol
Inositol can encourage a good mood
Inositol is naturally made inside your body, but myo-inositol supplementation is pretty popular—and for good reason! Inositol supplements have been used in many studies for a wide variety of health reasons.

Here are some of the top health benefits of inositol supplements:

1. Encourages healthy blood sugar levels
Perhaps one of inositol's better-known benefits is its ability to encourage healthy blood sugar levels. Both myo-inositol and D-chiro-inositol are involved in insulin signaling and sensitivity. Myo-inositol has been shown in clinical studies to promote healthy blood sugar levels, and to support healthy glucose metabolism. Some studies combine myo-inositol and D-chiro-inositol, or include other B vitamins like folic acid, but inositol alone appears to consistently promote healthy glucose metabolism.

2. May help improve mood
There's no doubt that mood and mental health are complicated, with a plethora of physiological and environmental contributors. There are several famous key neurotransmitters involved with mental health, like serotonin, dopamine, and norepinephrine—all of which may be affected by inositol and its derivatives. It's been suggested that inositol supports receptors in the brain that bind to these neurotransmitters, potentially improving mood.

This is great news, because feeling blue, whether a specific life event or just in general, can have a cascading effect on all aspects of your well-being. When we're down, healthy habits like eating a balanced diet and getting enough exercise can seem like insurmountable obstacles. That's part of the reason why weight management can be so difficult—mood and metabolic health are inextricably linked. Fortunately, myo-inositol has been shown in clinical studies to boost mood when taken in higher doses, and it has the added benefit of promoting metabolic health. Win-win!

3. Supports skin health
Another aspect of your health that is linked to mood and metabolic health is your skin. Hormonal changes, stress, and other situations can impact your glowing complexion—which in turn can cause further stress! Inositol has been shown to support healthy skin appearance in clinical studies.

4. May bolster reproductive and hormonal health
Inositol may help with fertility
Fertility on your mind? Follicle-stimulating hormone, or FSH, is a hormone that is essential for ovarian function and supporting the menstrual cycle in women and stimulating s***m production in men. Myo-inositol interacts with FSH, while the D-chiro form promotes healthy estrogen and testosterone levels. As such, inositol has been successfully used to support balanced hormones, mostly in women. (Although there is some emerging research that suggests inositol could support men's reproductive and hormonal health as well!)

Women who have taken inositol (as myo-inositol, with or without D-chiro-inositol and/or folic acid) have experienced healthy levels of progesterone, prolactin, adiponectin, and testosterone, as well as normalized menstrual cycles. Myo-inositol may also help improve mood around the time of menstruation.

5. May promote healthy body weight
Weight loss is a highly complex topic. There are numerous factors that can contribute to a person's weight and their ability to lose it. Of course, the best way to maintain a healthy body weight is by eating a healthy, balanced diet and getting plenty of exercise. But for many people, diet and exercise doesn't yield the results they want, and there are many ways we can offer our bodies additional encouragement. One of them is by supplementing with inositol.

You've probably come across terms like "brown" or "white" fat—and certain nutrients that can induce the "browning" of white fat. Generally speaking, brown fat is the one you want, because it burns energy, while white fat stores energy. And when you're trying to shed pounds, you definitely want to burn energy! Both myo-inositol and D-chiro-inositol have been shown to encourage the conversion of white fat to brown fat. And in multiple clinical studies, myo-inositol has been shown to help support a healthy body weight.

6. Supports cardiovascular health
Coming in strong with benefit #6—cardiovascular health! From maintaining healthy blood pressure to normal cholesterol levels, inositol may help support that all-important ticker. Clinical studies have shown that myo-inositol encourages already-healthy blood lipid levels, blood pressure, and the "good" cholesterol HDL.

Can you supplement with inositol?
Absolutely! Inositol supplements have been safely used for decades, and they are well-tolerated. Just remember to discuss your supplements with your healthcare provider—they can help you create a plan to tackle any health-related concerns that is tailor-made for you. - By: Dr. Shayna Sandhaus, Ph.D., Chemistry

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Great day in RMNP! Started the day at 75 degrees in Granby, CO the temps falling as we ascended to 12,000 ft.

Taking it all in ☀️

Is it just me or does Stephen Nedoroscik not remind anyone else of Clark Kent a.k.a. Superman.🥇

Commit To Health Incentive ends August 9th.
Start your wellness journey today.

https://calendly.com/peasecjrosecoaching/

Check it out! Huge and I mean HUGE discounts being offered for Clients that have been INACTIVE for 180 (rolling days) or more.

Message me for details! This Commit to Health special EXPIRES August 9th!

Iceland 🇮🇸

Whale’s 💦💜

Empowering thought, yes?

Today is a day of solemn reflection. Remember those who gave their lives for freedom. 🇺🇸

WHAT PEOPLE THINK ANTI-AGING MEANS: FEWER WRINKLES. NO GRAY HAIR. BOTOX AND FILLERS.

WHAT IT REALLY MEANS:

BUILDING MUSCLE AND CARDIOVASCULAR FITNESS, EATING RIGHT. PRIORITIZING SLEEP, AND NOURISHING CORE RELATIONSHIPS.



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The 4 AM Club wishing you a Happy Valentine’s Day!

Valentine’s Day recipe healthy & yummy ❤️ Caprese Salad ❤️

Ingredients:

❤️4 oz fresh mozzarella between 3 to 6g fat per oz, cubed
❤️1 cup (1.06 oz) baby spinach
❤️1 cup (6.34 oz) Roma or heirloom tomatoes, sliced
❤️1/4 cup chopped fresh basil
❤️1/8 tsp salt
❤️1/8 tsp pepper
❤️2 tbsp Walden Farms
❤️Balsamic Vinaigrette Dressing

Directions:
Place a bed of greens on a plate. Season tomatoes with pepper and salt then layer them over spinach. Add mozzarella ( cut into hearts or any shape) on top of tomatoes. Drizzle dressing over tomatoes and cheese. Top with fresh chopped basil.

This = ☝️ serving.

https://calendly.com/peasecjrosecoaching/connect ✌️☮️

Longevity comes from lifestyle choices. Lifestyle choices contribute to fitness at all ages and have a holistic impact, affecting physical health, mental well-being, and quality of life. While genetics and other factors play a role, the dedication to maintaining a physically active lifestyle, along with proper nutrition, can make a profound difference in how one ages. It’s never too late to start making positive changes, and the benefits of doing so are both immediate and long-term.
Fitness at any age is as much about the physical as it is about mental resilience and a commitment to self-care.

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It’s SUPER BOWL TIME 🏈
Start planning those 𝗦𝘂𝗽𝗲𝗿 𝗕𝗼𝘄𝗹 𝗲𝗮𝘁𝘀!

I have more than 2️⃣0️⃣ healthy appetizer recipes for you!

Comment “𝗔𝗣𝗣𝗦” and I’ll message them over!

🤔Interesting

Somebody made a poor decision today. 🤷‍♀️Just saying.

Here’s a little lunch prep option:✌️☮️

Chicken Cobb Salad 🥗 Simple prep ➡️ makes life easy!

Ingredients:
4 cups (4.24 oz) romaine or spring mix
8 oz cooked chicken breast, cubed or sliced
2 hard-boiled eggs, sliced
1 cup (5.26 oz) cherry tomatoes, halved
2 slices cooked turkey bacon, chopped
4 tbsp nonfat plain greek yogurt
3 oz avocado, sliced or mashed
1 tsp dry ranch mix

Directions:

For the dressing, combine the yogurt, avocado, and ranch mix in a small bowl. Add water and continue to mix until the dressing reaches the desired consistency.

Divide all other ingredients between two bowls and top with dressing.

Makes 2 servings

There’s so much more awaiting you -

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Having a Super Bowl LVIII Party this year?

Try this healthier version of Buffalo Chicken Dip 😋and score a touchdown with your family and friends.

Ingredients:
🏈18 oz. shredded cooked white meat chicken

🏈1 cup diced celery

🏈½ cup shredded part-skim mozzarella, divided

🏈1½ cup low-fat plain Greek yogurt

🏈1½ cup reduced-fat blue cheese crumbles

🏈1/3 cup Buffalo hot sauce

🏈1/4 cup chicken stock

🏈1¼ cup reduced-fat ranch or blue cheese salad dressing

🏈2 green onions, chopped

🏈1½ cups celery sticks

🏈1½ cups cucumber slices

🏈1½ cups mini bell peppers, cut in half, lengthwise, remove seeds.

Directions:
Preheat oven to 350°F.

Combine shredded chicken, diced celery, half of the mozzarella, Greek yogurt, blue cheese crumbles, hot sauce, chicken stock, and salad dressing in a large bowl.

Spoon into shallow 1- quart baking dish.

Sprinkle the remaining mozzarella on top. Bake 30-35 minutes or until mixture is heated through and mozzarella is lightly browned.

Sprinkle with green onions.

Divide the dip into equal portions and serve each with 1 heaping cup of celery sticks, cucumber slices, and mini pepper halves.

🏈 Look at you Winning!😊 Enjoy!!

Get in the gym! If you don’t know what to do when you get there, hire a Certified personal Trainer (CPT) like myself.
I have openings for February & March. Spendingng your time and money upfront to build a base and LEARN will pay big dividends when you feel comfortable to follow a personalized workout program on your own.

Want to know more? Schedule a call.☎️ ✌️☮️

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Here’s a tasty recipe I’m sharing with my clients today, thought you’d enjoy it too!

BIG MAC SALAD 🥗🍔😋.

Ingredients:

4.5 ounces lean cooked 95-97% ground beef (3/4 lean)

1/4 cup 2% shredded cheddar cheese (1/4 lean)

2 1/2 cups lettuce, shredded (2 1/2 greens)

1/4 cup tomatoes, chopped (1/2 green)

2 dil pickle spears, chopped (1 snack)

2 tbsp lite wish-bone Thousand Island Dressing (1 healthy fat)

2 tbsp chopped red onion (2 condiments)

Combine all ingredients in a bowl. Enjoy!

Makes 1 serving - 1 lean, 3 greens, 2 condiments, 1 healthy fat and 1 snack

Grilled Lemon Ginger Shrimp

Ingredients:
18 ounces shrimp, peeled, tails removed and deveined (2 Leanest Leans)
1 tbsp olive oil (3 Healthy Fats)
1 tsp sesame oil (1 Healthy Fats)
1 tbsp + 2 tsp lemon juice (2 1/2 Condiments)
1/4 tsp garlic powder(1/2 Condiment)
1/2 tsp ground ginger (1 Condiment)
2 tbsp fresh cilantro (1/8 Condiment)
1/4 tsp paprika (1/2 Condiment)
1/4 tsp salt (1 Condiment)
skewers

Directions:
In a medium size bowl combine the olive oil, sesame oil, lemon juice, garlic, ginger, cilantro, paprika, and salt until blended. Add shrimp, and stir to coat. Cover, and refrigerate for 2 hours.

Preheat grill to medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade. Lightly oil grill grate. Grill shrimp for 2 to 3 minutes per side, or until opaque.

2 Servings with 1 Leanest Lean, 2 Healthy fats, and
3 Condiments per serving