Summer is here again, and that means it is time for vacation season!

This is such a fun and happy time, but it is also the time where we see a lot of our ladies fall off track with their wellness goals. 

That's why this year we are launching our Happy Body Summer Project to help our ladies continue to not only lose weight, have better energy and become healthier on vacation, but to also enjoy themselves in the process. 

Here are 4 simple ways you can continue with your health habits this summer to lose weight and come back healthier from your vacations.

4 Tips For Staying Healthy on Vacation

1. Walk 20-30 minutes per day.

This sounds simple but increasing your movement can really help to offset the lack of control we have around food on vacation. Try walking instead of taking the car when you are on your trip.

2. Drink 1/2 your body weight in oz of water daily.

Just because you are on vacation doesn't mean that your body doesn't still need proper...

When we are children, we are constantly hearing our parents saying that we're not eating enough, and in some cases, it's that we're eating too much.

What starts to happen is that when you're a child between the age of zero and six or seven, you don't have any perspective. Psychologically, you are not able to put things into question, especially if it comes from an adult that is important in your life.

So, when your parents tell you...

• You aren't eating enough
• Eat for me
• Do it because I spent so much time doing this for you
• Normally you like that, why aren't you eating it?

...then you think you're not a good person for not eating it or for not finishing your plate, or maybe even for not thinking about the little children in Africa that are hungry.

What happens overtime, is that physically you start not trusting your body and your natural sense of satiety, which is extremely important because we all have that naturally within ourselves. We all know when we're full, we all...

This time of year seems to bring a pressure to get your body ready for the summer. We’re all thinking about bathing suits, shorts and t-shirts. Unfortunately, this leads people into following fad elimination diets that restrict eating and are hard to maintain. You might lose the desired amount of weight only to see it creep back up once you’re not following the diet as consistently.

It’s important not to fall into this mindset and only focus on the coming summer months. Remember that health and wellness is for more than just a season, it’s for life. At the Limitless lifestyle academy, we follow 6 lifestyle essentials to help achieve a healthy life.

They include- Lifestyle nutrition, optimized exercise, stress reduction and sleep, learning about your body, mindset and vision and community. We help our clients balance the lifestyle essentials together to allow them to live their best and healthiest life. Learn how you can use our lifestyle essentials to help...

You may have heard the buzz around implementing probiotics and prebiotics into your daily routine for better gut health. If you have been wondering whether or not this is something you should be doing, this article will provide you with the information you know if they are right for you.

What are Probiotics and Prebiotics?

Probiotics are “live microorganisms, which when administered in adequate amounts, confer a health benefit on the host.” Put simply: Probiotics are good bacteria (and sometimes yeasts) that offer health benefits.

So how do probiotics work?

The main job of probiotics, or good bacteria, is to maintain a healthy balance in your body. Think about maintaining your body in neutral. When you are sick, bad bacteria invades your body and increases in number. This makes you feel out of balance or sick. Now the good bacteria work hard to fight off the bad bacteria to bring back the balance within your body and make you feel better again – Well...

One of the main issues that a lot of us women encounter with our journey in menopause is weight gain, especially around our stomachs. This can be extremely frustrating! Especially if you feel like you haven’t changed anything about your diet and exercise, but are still putting on weight.

In this article, we will be filling you in on how a sneaky player called insulin resistance could be causing your weight gain and what you can do to prevent or reverse it starting now!

So, what is Insulin Resistance?

We did an article about this last month, but here is a recap.

When we eat carbs or sugars it gets broken down into glucose and causes our blood sugar levels to rise. When they rise, a hormone called insulin is secreted from your pancreas and acts like a key to tell the cells to open their doors and take in the glucose from your bloodstream so they can use it as fuel and your blood sugar can come back to normal. This is a necessary process and in no way a...

Meet Heather

Heather came to Sphericality in April 2019, when she won a free membership at a tricky tray auction at her daughter's school. She was not always one to exercise; after having her three kids, she needed to regain herself and her health. She was also working on losing weight on her own and was looking for a place to exercise!

Now, she loves working out in an environment like a studio as opposed to a crowded gym. She likes that we are genuinely a judgment-free zone with the added support of the instructors and members. For her, it's more than working out: it's the variety of classes, programs like Food Camp, and the access to virtual classes (to name a few).

Heather knows that exercise is a good thing for her to do, physically, mentally, and emotionally. It's something she does for her; it puts her in the right mindset for the day, feeling great after class.

Before coming to Sphericality, Heather had multiple different gym memberships over 14 years. She would start...

Insulin Resistance, I'm sure you've heard this term before! It might have been on that commercial, blaming people's inability to lose weight on their insulin resistance. This is partly true! Losing weight when you're insulin resistant is very hard to do, but it's not as simple as that and cannot be fixed with a pill like the commercial makes it seem.

How We Use Insulin

Before we talk about insulin resistance, we need to talk about insulin sensitivity and how our body uses insulin.

1. Minimize insulin release. This occurs when your body is highly sensitive to insulin. Only a small amount of insulin is necessary to effectively and efficiently clear glucose from your blood to its storage sites. This is great news because your body has a tough time burning fat in the presence of insulin. The less insulin you have floating around, the better.

2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.

3. Maximize glycogen uptake....

Meet Patty

Patty joined Sphericality and The Limitless Lifestyle Academy for our inaugural virtual retreat in January 2021. A very good friend invited her, they wanted to see what it was all about.

They knew the retreat was geared towards women over 40, a unique period in women's lives. Since 40, Patty and her friend had been struggling with their weight. The things they had done when they were younger weren't working anymore.

They decided they would jump in a give it a try. After the retreat, they immediately joined The New Way to Wellness Six-week Experience, and the program hooked them. Now Patty is a member of our Four Seasons program and continues to change her health and wellness.

Big Changes

While Patty has made some significant changes, she's had two big ones related to mindset since joining our community. One, she no longer fixates on her weight. She knows weight is just a number and her body composition is more important for long-term health. She looks at her wellness...

What are SMART Goals?

Goal creating is a significant aspect of our 4 Seasons Program and our private one-on-one coaching. We always make sure goals are SMART, and we work with our clients to make sure it fits with the five elements.

SMART goals must be specific, measurable, achievable, relevant, and Timely. Goals are created using specific criteria that ensure your objectives are attainable within a certain time frame. Writing a SMART goal entails working through each of those five components to build a measurable goal that encompasses precisely what needs to be accomplished and when and how you'll know when you're successful.

This approach eliminates generalities and guesswork, sets a clear timeline, and makes it that much easier to track progress and identify missed milestones.

Creating SMART Goals

To help understand how to create a SMART goal, we will use a typical example to discuss the five elements of the SMART goal. A common challenge we hear from our clients is getting...

Meet Alicia

Hello! My name is Alicia Worden, and I joined Sphericality about ten years ago.

I struggled with keeping up with many things physically due to having a severe loss of cartilage in my knees. I went to see a doctor at the Hospital For Special Surgery, and he said I have a very painful looking MRI! He also said I am not a candidate for knee surgery and should build my muscles around my knees.

My exercise program is not working out for me, so I decided to place a call to Dorian. I knew within the first minute of our conversation that this was the place for me. A caring and nurturing place with Dorian being at the center, it was going to be perfect.

Alicia's 'why'

My favorite part of the program is that the instructors are wonderful at meeting everyone at their comfort level and working with each individual to meet their goals. I love coming to the studio and getting the coaching I need to build my muscles and get in shape overall. After a short time, I did not have to take...