Up For It Coaching & Fitness

02/06/2023

"Small hinges open large doors". Or...small changes can make a massive impact on your long term heart health.

Here's 5 quick ideas that you can start implementing right now to improve your heart health.

If you want to know more about how you can lower your blood pressure and chances for developing diabetes and heart disease, send me a DM!

01/25/2023

Are you looking to reverse heart disease and improve your overall heart health? Incorporating these three ingredients into your recipes can make a big difference:

Omega-3 rich fish such as salmon or sardines - These fish are high in heart-healthy fats that can lower inflammation and improve cholesterol levels.

Berries such as blueberries or raspberries - These fruits are packed with antioxidants and anti-inflammatory compounds that can help improve blood flow and reduce the risk of heart disease.

Whole grains such as quinoa or oats - Whole grains are high in fiber, which can help lower cholesterol and improve overall heart health.

Try this recipe for a delicious and heart-healthy meal:

Quinoa and Salmon Bowl:
Ingredients:

▪️1 cup quinoa
▪️2 cups of water
▪️1/2 tsp salt
▪️1 lb salmon
▪️1/4 cup blueberries
▪️1/4 cup raspberries
▪️2 tbsp olive oil
▪️Salt and pepper to taste

Instructions:

1 Rinse the quinoa in a fine mesh strainer under running water for about 2 minutes.
2 In a medium saucepan, bring the water, quinoa and salt to a boil. Lower the heat to a simmer, cover and cook for 18-20 minutes or until the water has been absorbed and the quinoa is tender.
3 Preheat the oven to 400°F.
4 Season the salmon with salt and pepper to taste. Place the salmon on a baking sheet lined with parchment paper and drizzle with olive oil.
5 Bake the salmon for 12-15 minutes or until cooked through.
6 Divide the cooked quinoa into bowls. Top with the salmon, blueberries, and raspberries.
"

12/14/2022

Eating heart healthy foods doesn't have to suck!

Here's 5 simple tips that you can start today to clean up your diet, and not be stuck eating boring and bland food.

More tips and recipes await inside my private Facebook Group: https://www.facebook.com/groups/weightlossrevo

12/09/2022

Heart health starts in the shopping cart.

What you don’t see: cakes, cookies, processed meats, and processed shelf stable prepackaged meals.

What you do see: whole foods that deliver high fiber and low saturated fat protein sources.

Keep your menu simple, and your medicine cabinet will stay empty.

12/08/2022

How To Lower Blood Pressure Naturally and Quickly If you have high blood pressure, you may be wondering if you have to take medication for the rest of your l...

12/07/2022

If you have high blood pressure, you may wonder if medication is necessary to get those numbers back down. Well…lifestyle choices can play a pivotal role in not only Creating high blood pressure…but also treating it.

A few simple healthy lifestyle changes may prevent, delay or even reduce your need for medication. Here's 7 tips to lower blood pressure naturally without medication.

The Heart Smart Club, is a coaching group that delivers a monthly heart healthy curriculum and support that helps you make the lifestyle changes necessary to lower your blood pressure, improve heart function, and reduce the risk…and even reverse heart disease.

Here's the link: https://www.upforitblog.com/heartsmartclublanding

12/05/2022

"Women account for 52 percent of the 80 million Americans who have heart disease and who die from heart disease and heart attacks.” — Mache Seibel, The Estrogen Fix: The Breakthrough Guide to Being Healthy, Energized, and Hormonally Balanced
⁣

12/02/2022

How To Lower Blood Pressure Naturally.

How To Lower Blood Pressure Naturally and Quickly If you have high blood pressure, you may be wondering if you have to take medication for the rest of your l...

12/02/2022

I often get asked if we accept insurance for payments for our programs.

While we don’t necessarily bill out to insurance companies, you may be able to get reimbursed from your Health Reimbursement Account (HRA), Flexible Spending Account (FSA), or Health Savings Account (HSA) through your employer for our health coaching/weight loss services.

I lay out all the details in this article: https://upforitcoaching.com/how-to-use-your-hra-fsa-or-hsa-to-pay-for-weight-loss-services/

11/30/2022

According to the American Heart Association, there are more than 356,000 out-of-hospital cardiac arrests (OHCA) annually in the U.S., nearly 90% of them fatal.

Prevention is the key.

❤️ Eat clean and closer to the farm
❤️ Move your body...often
❤️ Find daily peace and calm

I help men and women lower their blood pressure, lose weight, and avoid/reverse the effects of heart disease with my heart healthy 1-on-1 and group coaching programs.

If you'd like to know more, just send me a DM. 📩

11/28/2022

If you want to lower your blood pressure, improve your cholesterol levels, and heal your heart, two tablespoons of ground flaxseed per day is a step in the right directions.

Flax is loaded with fiber and Omega 3 Fatty Acids, and is a heart healthy superfood. It's mostly flavorless, just make sure you're using "Ground Flaxseed". Your body won't digest whole flaxseeds...they'll just pass right through without the health benefits.

✅ Add it into your protein shakes and smoothies
✅ Easily top your yogurt or oatmeal
✅ Use it as a coating for Air Fried foods
✅ Sprinkle it on top of salads

If you liked this content, I have a heart healthy Facebook group that I think you should check out. It's free to join.👇

https://www.facebook.com/groups/weightlossrevo

11/23/2022

🤯High blood pressure is a leading contributor to heart disease and sudden death from strokes and heart attack. In most cases, you can actually lower your blood pressure with some simple lifestyle choices.

Here's 6 ways for you to lower your without medication.

I help men and women lower their blood pressure, reverse the effects of heart disease, feel better, and lose weight with my 1-on-1 and group coaching programs. If you are interested in learning more, please send me a DM! 📩