TrU Fitness and Nutrition

BIOINDIVIDUALITY is why I teach STRATEGIC nutrition. There is no one size fits all, nor is there a single eating plan that works throughout one's lifetime, with out continually adapting it to the changing biological needs related to age, genetics, althletics, and lifestyle. https://www.youtube.com/watch?v=ab7Sz1tagpg

Looking for a fitness family to laugh, cry and CELEBRATE the journey of change with? This week we have 2 new sessions starting up at 6am Monday, Wednesday, and Fridays, and 5:30pm Tuesday and Thursdays! Message me for locations and details.

Local friends COME OUT N SWEAT with us, at 5:30pm at Schodack Town Park! Ropes, weights, Balls, Bands and Box Jumping JOY! Message or text me if you can make it - 518-496-0337.

HEALTH is contagious - mental, spiritual and physical!

I always found it easier to gear up for running in these exciting changing seasons then for cycling. This is a good breakdown of different temps and appropriate attire. https://www.roadbikerider.com/what-to-wear-in-various-weat/

You can just eat egg yolks, REAL raw butter, full fat cheese, natto and liver....or suppliment! But dont trust me or anyone; educate yourself on how to ward off disease and live STRONG. https://smarter-reviews.com/lp/top-five-k2

A good defense is the BEST offense when it comes to viral infections. Some of the ways I bolster a strong defense system in my body, is through a very nutrient dense diet, comprised of daily greens, cruciferous veggies, ample fats, kelp, medicinal mushrooms, organ meats, herbal teas, egg yolks, fermented foods and the following supplements: Astragalus Andrographis... Vitamin d and k Turmeric Fermented cod liver oil and JOY I also avoid all forms of sugar, processed foods, fake fats, grains, limit preservatives, radiation, overwork, and unhealthy situations. Every choice you make is a choice that will either benefit your life, or detract from it. Health is about taking those choices seriously in freedom and gratitude. It is not the responsibility of your health care practitioners, politicians or loved ones to protect or heal you; it is yours.

As a nutritionist, I don't counsel others according to what works for me, but what is best suited for THEM according to assessments and science. That said, I want to encourage you that just because a nutritional plan seems 'healthy' does not mean it is healthy for YOU! I spent much of my life as a low fat vegetarian, with anxiety, depression and joint problems. It wasn't until I did further studies post collage that I dove into apposing perspectives in science and began exp...erimenting with a high fat omnivorous lifestyle. Now before you box me into a 'diet' like paleo, keto, Mediterranean or pescatarian, let me tell you - they are ALL lacking! Truth is, nutrition MUST BE tailored to the bio-individuality of YOU! Don't bite into the youtube videos, netflixs or media that aims to steer you into one perspective! I don't have ANY joint problems, or depression, and anxiety - well I do at times wrestle that inner edgy feeling, but I think a little anxiety is a sign we are moving out of our comfort zone on a regular bases into our learning zone. Be FREE and courageous to learn, grow, HEAL and CHANGE!

Want to enter this new year with reNEWed STRENGTH and INSPIRATION? 6am Monday, I start a 10 week metabolic bootcamp session with new tunes, reNEWed Barbarian Sandbags, Kettle bells/weights and stability balls that will HEAT UP your metabolism before the sun rises -TOGETHER on zoom. Dates: November 23rd - January 29th.... Message me if you want to join this team filled with laughter, sweat, kindness and fiery encouragement!

We dont have florescent lights, we workout under the moonlight orah with each pull-up illuminating a natural planetarium of majesty! We awawken as we tackle the battling ropes beating to a rhythm of drums under star light brilliance! That is what we get to experience every Tuesday and Thusday night at outdoor SOAR! It's not just fitness - it's inspiration and FRESH beauty!

FUNgus facts for your FUNctional FITNESS gains. https://www.realmushrooms.com/7-medicinal-mushroom-benefit/

TrU Fitness is closed till Friday, but get READY for some FRIYAY fun! I am away from e-mail and messenger, but happy to answer phone calls and texts

You choose! I much prefer to be sore from a progressive workout protocol, than to be sore from sitting. The one leads to strength and the other to disease. Choose well!

Estrogen has 400 functions in the body! You can test your own levels through both blood and urine.

There’s still space for a few more students to join our evening fresh air fitness adventure!!! Every Tuesday and Thursday at 5 PM! Message me if you want to experience how inspiring a single hour can be.

Time is short. I want to complete my mission. My energy is limited. I don't want to waist time. But I prioritize fitness.... Because with out it... I won't complete my mission. Train SMART Don't waste a powerful life exercising. Your body is just the vehicle. See more

If the world can shut down to tend to our biological virus, TrU Fitness and Nutrition can shut down to tend to our spiritual virus. God is near, and open to HEAR! See you on after Yom Kippur. xoxo

Swiss chard and zucchini pancakes-gluten, grain and flour free. Swiss chard Zucchini-ground or shredded and drained 2 to 4 eggs Ample Himalayan salt... Rosemary Hot pepper Raw goat cheese Tomato Love See more

As a curly haired swimmer, I finally figured out how to comfortably wear a swim cap WITHOUT eating up my hair! I use either a nylon cap underneath a latex one, or I found that a nylon head band works well too as long as it covers my hair. It also helps the cap stay in place.

It's VERY easy to misinterpret fatigue as hunger. I don't just mean fatigue from activity, but fatigue from grief, stress and pain.

Nutrition is not just a healing practice for humans, but ALL living beings. I had a canine friend with hot spots (acute moist dermatitis). I switched her diet of kibble to a home made balanced raw diet of real food and special herbs. With in 3 days, her hot spots were healing up. She is now thriving, happy and even thinking about a potential career in therapy dog work!

"The quality of food that you eat is in direct proportion to the level of respect that you have for yourself"

Many assume that preferences such as foods, attractions, beliefs and behaviors are inherent, but truth is preferences change according to exposure. I have changed my diet radically, learning to love what I once thought I hated. The beauty of humanity is the capacity to CHANGE.

We can prevent injuries BEFORE they happen, by catching what is out of balance in the body. One of the easiest things everyone can do, that requires no sweat, no extra time, no money, and no residual pain is.... Get rid of your pillow! I’m dead serious. A pillow can do more damage to the cervical spine and thoracic regeon then many other bad habbits. Your body will thank you! For me it was such a simple fix that enhanced my sleep and spinal alignment.

This is the book I mentioned in class this morning. You will never see life the same after studying it. https://www.amazon.com/Herbal-Antivirals-Remed//1612121608

As an athlete, I do NOT consider athletic achievements to warrant heroism. Heroism is when we give up our self focus to be other focused. It is only natural to sacrifice for glory, but SUPERnatural to sacrifice for another's glory.

Only in old age can we acquire the highest attainment of wisdom, experience and knowledge- the GREATEST non renewable resources of humanity. Fitness IS what can enable us to have the vigor and health to be able to SHARE those acquired resource with a world desperately in need. Prepare wisely now, in order to launch POWERFULLY later!

Interesting study for those interested in Alzheimer's disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927856/

What makes TRAINING different from exercising, is that training requires frequent fitness assessments. Without an assessment, there is no way to measure progress. SAME with our canine friends! https://www.youtube.com/watch

Aging bodies require increased mobilty and proprioception training. SAME with our canine friends https://www.youtube.com/watch?v=S6QokKi58jI

"What we do in medicine is name diseases and throw medicine at them, instead of finding out why people are actually sick" https://www.youtube.com/watch?v=kdJPQgAkxF0

Diet matters! Read about Weston A. Price Foundation's dietary recommendations: http://bit.ly/healthy4lifebooklet "Let food by thy medicine and medicine be thy food." - Hippocrates

I've been skinny, yet felt heavy; Ive been heavier yet felt light. Body weight is far more than pounds and gravity. It is the interface between ourselves and others, between spirit and matter. It is a 'vehicle' that feels light when forgiveness, respect, honor and kindness is extended to others. Yet when we harbor resentment, pride, fear and bitterness, no matter how thin our frames may become, we will never feel light. "Light" is far more than a feeling, but the energy that engulfs our choices and actions.

Want to strengthen your back and adjust your alignment? Stop sleeping with a pillow.

New 8 week session of Metabolic Bootcamp starting MONDAY - assessment, progress and TrU personal attainment: http://trufitnessandnutrition.com/coaching-and-classes/

Tis the season for Stinging Nettle! It is an extraudinarry herb. The famed artist, Albrecht Duerer painted this herb as an earthen treasure stolen by angles to sneak into the heavens. EVERY part of this plant has powerful medical uses. Swiss herbalist Abbe Kuenzle believes it would have been utterly wiped out had such a healing plant not been graced with a painful sting. I use it both for tea, and for recipes. It has such a well rounded flavor and is rich in iron, provides en...ergy, vitality, immune support, blood circulation and bladder health. What I love most about this living 'teacher' is the TRUTH that we can glean from it; and that is that which holds the MOST VALUE and healing for us, ALSO, poses the greatest pain in the 'harvesting' process. So throw your gloves on, and go REAP the natural delicacies of this season, as you pray for spiritual gloves to harvest from your life's forest of thorns. See more

Finally our medical community is catching up with TRUTH regarding nutrition for healing autoimmune disease. This list of foods to avoid and nutrients to add was shared on the National Psoriasis Foundation website! It isn't perfect or prescriptive, but it is a TRUTHY start: - All processed foods (condiments, sauces, dressings, canned vegetables, etc.) - Nightshade vegetables (even in spices) - Gluten ... - Grains even the gluten free kind (quinoa, corn, rice, millet, oats, etc) - Red meat & some porc cuts (gluten and nitrite free bacon and ground porc was ok) - All dairy, even goat milk and yogurt - Alcohol (slow reintroduction after healing) - Sugar (limit to 20-40g of sugar daily from fruit only) - Refined Vegetable oils (only use pure oils like olive, avocado or coconut oil) - Nuts & Seeds (Reintroduction after healing) Also, just a note that it's not only about what you don't eat, it's also about nutrient density in foods we eat, try eating the rainbow everyday, making sure you get a variety of nutrients daily. And it's also about supplementing... Here is the list of supplements I took: - Omega 3 - Multi vitamine - Probiotic - Herbal medicine to eliminate overgrowth (candida/SIBO/parasites) - Magnesium - GLA - L-Glutamine to heal the gut lining - Colostrom to heal the gut lining - Vitamine D3 & K2 - Digestive enzymes

This hits REAL close to home for me. I met a past nutritional client today from a few years back who's doctor then told her, "You CAN'T cure Ankylosing Spondilitis [an autoimmune disease]. You will NEVER get off your injections; NEVER!" At the time it was Simponi that she was using, a class of drugs called biologics and loaded with grave side effects. 2 YEARS later, She is now medication FREE, no symptoms, glowing, walking and living this life in full health! This is why I preach NUTRITION in TRUTH!

Consuming too fast has gotten me into some digestive distress. Its not just WHAT we eat, but how s.l.o.w we eat. Same with what we consume mentally. Thinking too quickly, is as destructive for our psyche, as eating too quickly is to our digestion.

In between jobs today, I just did not have the time I would’ve liked to prepare my meals. However, I always have quick go to balanced FAST FOOD options that eradicate cravings, stoke the metabolism and nourish! Today I threw together a bag of mixed raw veggies, a dip with the recipe below, a bunch of hard-boiled eggs, and some perfect fat burning chocolate that I included in this months newsletter. Dip: One avocado 1/4 cup raw apple cider vinegar Ample Himalayan salt... Red pepper Chili powder Water 1/4 cup raw onion See more

Fast. Sweet. Nutritious. Non-perishable. No mess. Easy peasy! Grain and sugar free granola/porridge Ingredients: 1 or 2 handfuls dry coconut flakes handful sunflower seeds... Any other seeds you like 2 T almond butter pinch of salt shot of vanilla extract 4 drops stevia 1/2 T erythritol Instructions: Just add a little bit of hot/boiling water when you're ready to enjoy it! Neccesity TRUly is the mother of invetion. This seriously was what was left in my cupboard and WOWZAS good! Makes for a GREAT dessert, breakfast porridge or mid day snack. See more

Is prayer part of your exercise routine? No, no noI’m not talking about some antiquated monastic ritual; I’m talking about the power of working out TOGETHER! You and God! I was thinking about how excited It was that my arms were in good working order this morning during my pull-ups and push-ups. I was thanking God for just THAT, and the incredible ability to feel FULLY ALIVE. I was feeling grateful for my body, not because it meets any social standards, but because I recogn...ize the miracle of it, the total gift to have any part of it working well. It made those pull-ups exciting and intoxicating BECAUSE it wasn’t just about me, it was a time I felt deeply connected to the one that made me, the one that makes me fee like a super star no matter what I'm going through. Perhaps its because He is the one that is the maker of super stars!? Prayer and push-ups? Prayer and pull-up? Prayer is the ingredient of fitness that makes it SUPER-natural! See more

http://trufitnessandnutrition.com/herbs-tinctures-for-figh/

Best e-mail I received today: "Hi, Just a quick note to let you know I really enjoyed our meeting. I was eating a mostly vegan type diet. Being type 2 diabetic, I constantly monitor my blood glucose and weight, etc. After changing my eating habits according to your suggestion, I have noticed a big improvement in my blood sugar and weight (LOST 15 POUNDS). Thanks again for all you help and insight."... http://trufitnessandnutrition.com/strategic-nutrition/

NEWLY revised! http://trufitnessandnutrition.com

Anyone NEAR or FAR, is welcome and WANTED to join in to this evenings FUNctional Strength Workout at 5:30pm (zoom)! Kids and pets WELCOME! Message me if you want to join this 45 minute FUN fest!

Our TrU fitness tribe believes we can catch some hang time on LINE! We are hitting new heights with interactive virtual fitness! Take flight with us at 6am!

TrU Nutrition Tip: Drawing your thoughts towards gratitude for your body abrogates some of the harmful effects of exercise, namely the hormonal surge of cortisol which induces stress and weight gain. This POWER of mental attitude also impacts you body's ability to absorb nutrients. Reflecting on what you're grateful for actually enables your digestive system to properly function and for you to receive the actual nourishment from the food that you are eating. Our biology is inseparable linked to our psychology Nourish you body with food; Nourish your soul with gratitude, then both will thrive!

Do you know the difference between being physically hungry and being emotionally hungry? I'm thinking of teaching a PRACTICAL food prep and strategizing workshop that will empower us ALL. Message me if you are interested!

Fun faith building exercise to fight fear

https://www.youtube.com/watch

Join me as we fight fear with FRESH forest fitness! Stuck at home? There is a forest waiting for you! New sessions coming down the pipeline this week!

"My waist is thinner, my LDL has dropped, my body is leaner and my JOINT PAIN is better", was the report I got yesterday from a client who struggled for years as a vegan. Sometimes I get tired of telling folks the truth, because it offend's people's life styles. Yet, I never get tire of witnessing the results! This brave soul followed me on a journey of RIGHTLY applying the science and art of nutrition for his INDIVIDUAL needs, even though it took him in the opposite direction he was familiar with, involving a lot of learning and a lot of FAT. Change is TERRIFYING at times, especially in a field filled with deception, but TRUTH sets people FREE!

Make your work environment your work out.

A NEW Metabolic Blast opportunity is DAWNING this February 10th! Arise to a NEW level of fierce fitness with the fresh inspiration of beauty, HOPE and HEALTH! Register today at https://www.hvcc.edu//community-education/schedules/spring

ALL are WELCOME to come join us for an outdoor WILD wilderness workout tomorrow at 8am in Nassau NY! Please message me if you want to come out and PLAY for a one time FREE VENTURE! Pets and Children WELCOME!

What is the difference between a cultured pearl and a NATURAL one? The cultured one is for those that want the appearance without the TIME investment. The cultured one, (like our culture) artificially makes something that looks like a pearl and feels like a pearl, BUT ISN'T AUTHENTIC! An authentic one, of extraordinary value requires great patience, a very looooong process, and the rare tenacity to FIND IT at all costs! Same with wholistic fitness. Don't settle for the artificial, that promises you the goods without the cost. "...the kingdom of heaven is like a merchant in search of fine pearls; on finding ONE pearl of great value, he went and sold all that he had and bought it." Matthew 13:45

Hormones are not static as in some sort of acrobatic balancing act; they are far more like a sound wave rhythmically rising and falling with internal and external influences! How we nourish ourselves is CRUCIAL to how those hormones function....or not! If you are experiencing symptoms of thyroid disfunction such as cold fingers, brain fog, fatigue, low temperature or hair loss, it MIGHT BE simply a matter of going too low carb. Remember there is NO ONE RIGHT way to eat.

Bootcamp at 6am tomorrow at HVCC! We WELCOME YOU to start your day with the warmest hearted souls that will make you laugh and cry until you forget how much you are sweating and transforming!

Its easy to fix your diet of food, IF you FIRST fix your diet of thoughts.

FAST food doesn't have to be toxic food. One of the cheapest and most nutritious fast food meals I enjoy when I'm on the run is a can of sardines and half an avocado. This meal costs 2$, needs no refrigeration, travels easy in a bag and packs a POWERFUL NUTRITIONAL punch.

For my Core Camp crew, or those using it as your make-up class, remember we are meeting in room 150 in the Campus Center today - AND WHOLY MOLY - gut grunting workout!

There is no such thing as weather that is too cold, only improper attire. Keep on biking! https://www.roadbikerider.com/what-to-wear-in-various-weat/

Like an iceberg under water, it's the old scar tissues that shipwreck athletes who don't stay tuned to what lurks under the surface. https://www.youtube.com/watch?v=N2FEu0aYRnU

Your vitality is dependent on not just what you eat, but how long you chew it. The most nourishing foods, lose their nourishment when eaten too fast. Our digestive system has a built in enzymatic mechanism found in saliva to prepare our food for energy. As we chew our food until it becomes liquid, we are delivering SUPER HIGH TEST fuel to our engins. Taking time to chew each mouthful also gives us the TIME TO SAVOR and celebrant the goodness of God, the PLEASURE of what we are tasting, smelling and seeing. Remember, your body is not merely what you EAT, but rather what you ABSORB. Same with your mind and soul!

All TrU Fitness programs will be closed on Wednesday for Yom Kippur. Blessings to all!

Never mistake stillness for staleness. Our greatest transformation happens through REST not striving. We can learn from the caterpillar who's metamorphosis transpires under the seemingly inactive surface of the chrysalis, yet deep with in, astounding actions are transpiring. If you rest like the caterpillar, you'll RISE like the butterfly.

I was teaching this about 8 years ago in my nutrition classes and have since had the joy of seeing many discover the health of TRUTH; the skinny on fat! https://www.youtube.com/watch?v=yX1vBA9bLNk

"Vulnerability is not winning or losing; it's having the courage to show up and be seen when we have no control over the outcome. Vulnerability is not weakness; it's our greatest measure of courage. - Brene Brown

The more physically fit you are, the more you can endure INTENSE physical stress and duress without breaking down. Same with our character; the more fit it is, the more emotional hardships you can withstand without falling into bitterness or brokenness. TrU Fitness is never about the body alone, but how well we develop patience, courage and humility. What muscles are to fitness, humility is to character.

TrU Fitness will never participate in before and after pictures of bodies because humans BEINGS are far more then body IMAGES! Our fitness, health and LIFE journey is sacred! What inspires one person, can be a toxic trigger for another. TrU Fitness is as much about how we pursue health in our own lives as those around us. https://www.youtube.com/watch?v=XVEQAVwf_8k

TrU Fitness is an adventure to be explored- Not a gym to be endured!