THE CASE FOR SPRINTING AT ANY AGE When we’re younger sprinting is naturally part of our lives. Whether we’re playing tag with friends, racing, or participating in youth sports we are sprinting almost daily. However, as we age sprinting becomes a thing of the past unless we are purposely planning it into our lives. Over the past year or so I have learned about the importance of sprinting. So, I thought it was finally time to share a bit about the benefits and how I have personally incorporated sprinting into my weekly fitness routine. Springing is a simple yet powerful way to boost your health, burn fat, and improve your overall fitness. One of the best aspects of sprinting is it is a super quick and very effective workout. Making it perfect for a rest day or to tag on at the end of a workout. There are multiple health benefits to sprinting but the one that caught my attention the most has to do with visceral fat. Recently I listened to Max Lugavere’s podcast with Dr. Sean O’Mara  and learned that sprinting is one of the most effective ways to reduce visceral fat. WHAT IS VISCERAL FAT AND WHY IS IT SO DANGEROUS If the term visceral fat is new to you know you are not alone. Most people have never heard of visceral fat let alone know what it is. Visceral fat is not the fat we can pinch on our body. The fat we all are aware of is the fat that sits right under the skin which we can easily feel and see. This fat is called subcutaneous fat. Subcutaneous fat is a healthy fat that insulates the body, stores energy, and protects bones and muscles. While subcutaneous fat considered a good fat too much of it is not good for our health. Visceral fat on the other had is the fat stored deep within our abdominal cavity. It wraps around vital organs like the liver, pancreas, and intestines. Unlike subcutaneous fat visceral fat is hidden. And, as we know when we can’t see something we don’t think much about it which is what can make it so dangerous. Out of sight out of mind. Excess visceral fat increases your risk for heart disease, type 2 diabetes, insulin resistance, high blood pressure, and certain cancers. Visceral fat is dangerous because it is metabolically active which means…

Have you ever thought about the lives our ancestors led, filled with a great amount of discomfort in there everyday lives? They didn’t have the ease of purchasing warm, water-resistant down coats with a click of a button. They did not have any food their heart desired available on every corner, or the comfort of warm, cozy beds to climb into each night. Despite their hardships, our ancestors were stronger, both physically and mentally, thanks to the challenges and discomforts they faced. We often associate comfort with a sense of security, contentment, and peace. However, have you ever stopped to consider the potential drawbacks that comfort might bring? Let’s explore why excessive comfort can be detrimental to our health and our minds, and discover how embracing discomfort can lead to personal growth and a more fulfilling life. Take a moment to recall the most recent instance when you found yourself in an uncomfortable situation, and reflect on how you felt afterward. Whether it was a situation you purposefully created for yourself or one you happened to stumble into. I bet when you reflect you can find aspects of that experience that make you feel proud of  yourself or surprised you were able to make it through. COMFORT AND THE BRAIN Before we delve into the reasons why an excessively comfortable life can have negative effects on our health and well-being, it is important to understand the underlying reasons we gravitate towards comfort. Comfort is intricately linked to our brain’s innate desire for safety and security. Our brains are wired to seek out familiar and predictable environments, situations, and routines as a means of reducing perceived threats and maintaining a sense of stability. The comfort we experience serves as a protective mechanism, allowing our brains to conserve energy and minimize risks. It acts as a shield against the unknown and potential dangers that could throw us off balance. While comfort may bring a sense of security, pushing ourselves outside of comfort can lead to amazing growth. WHY COMFORT CAN BE DETRIMENTAL TO YOUR WELL-BEING  The Alluring Trap of Comfort: In our modern world, comfort is constantly marketed to us as the ultimate goal. We’re bombarded with advertisements promising a life of ease and convenience, enticing us to seek comfort at every turn. Many of us go from an air conditioned or heated home, to an air conditioned or heated car into…

Meal Plan Five is now available. Click the image below to print for easy reference. LINKS TO RECIPES IN THIS MEAL PLAN: Crunchy Thai Peanut Salad Spicy Sesame Carrot Soup with Red Lentils INGREDIENT LINKS FAVORITE BRANDS: SIETE Taco Seasoning SIETE Taco Shells PRIMAL KITCHEN Organic Dijon Mustard GRAZA Olive Oil (the only olive oil I use) CHOSEN FOODS Vegan Mayo CHOSEN FOODS Avocado Oil Mayo FRONTERA Salsa 365 Organic Red Lentils DISCLAIMER Happy weeknight planning and cooking! In Love, Heath + Gratitude, Katie

Throughout my adult life, I have had a love-hate relationship with supplements. I have been through periods where I take them consistently and periods where I don’t use them at all. I think my biggest issue is finding a supplement company I can truly trust and not over complicating things by taking more supplements than I need. I recently promised myself that I would not buy any more supplements until I used up everything I currently have. While I finished using what I had I re-evaluated what I really needed and then researched like crazy to find a company I trusted. This is obviously very personal and dependent on your personal goals or known deficiencies. There are some things to consider when purchasing supplements. Unlike prescription drugs, the supplement industry is not well-regulated, and manufacturers are not required to prove the safety or effectiveness of their products before sellingto the public. This lack of regulation can lead to ineffective or unsafe products. And today anyone can create, market and sell a supplement. Do I feel different when I take supplements consistently? For me, the answer is YES! I have more energy, sleep better, don’t get sick, and can handle anxiety and stress better. Do you need supplements to be healthy? The answer to that question is maybe, maybe not (there are mixed thoughts on this from medical experts) but I do think many of us would benefit. As with anything nutrition related we must understand that we are all biologically different so our needs will vary. What is helpful for one body may not be helpful for another. The key is to figure out what works for you. Before you start adding new supplements to your daily regimen do A LOT of research on the supplements you are considering adding to your regimen along with the company that produces the supplements and user reviews. In addition, consulting with a medical professional is a wise idea too especially if you currently taking and prescription medications. CAN FOOD FULLY MEET OUR NUTRITIONAL NEEDS One of the arguments against supplements is that we should be able to get everything we need through food. While I have always advocated for getting nutrients through food. The reality is that our modern world can make this challenging.Supplements can help to fill gaps in our diet when we are not eating a perfectly balanced diet which many…