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Thank you for visiting the Valerie Rutherford Total Wellness Coaching website. If you are seeking life balance, physical fitness training, dietary counseling, nutritional analysis and program management and/or total wellness coaching, you have come exactly to the right place. Throughout the site you will find information on my various services, how to reach me, and some very helpful articles on My Wellness Blog. I have provided you with a little bit of information, but nothing beats a face to face discussion to design a customized program to enable you to achieve your goals. Please contact me to schedule an appointment and receive a free consultation. I can be reached at (818) 648-4640 or via email at valerie@valerierutherford.com Wishing you an awesome, balanced and healthy lifestyle...
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Oct 10
2010
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Oct 05
2010
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Don't leave home without eating something nutritious to get your metabolism perking and give you energy for the day ahead. It can be a banana, low fat yoghurt, cereal, last nights leftovers, etc. A small meal that contains both fiber and protein can keep you feeling satisfied until lunch time.
Eating breakfast improves overall nutrition, the ability to concentrate, and the ability to control weight. So before you head out the door, remember to grab something to eat to jump start your day.
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Oct 02
2010
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Exercise will firm the abdominal muscles and diet will help you lose the extra weight and flab. These easy exercises are great for anyone who wants to flatten their tummy.
Head Lifts:
Lie on your back with your arms at your side. Bend your knees and keep your feet flat on the floor. Inhale and relax your abdomen. Exhale slowly as you lift your head. Inhale as you lower your head.
Shoulder Lifts:
Use the same procedure as the Head Lifts, only lift with both your head and shoulders off the floor. When you are comfortable with this progress to Curl-Ups.
Curl -Ups:
Use the same procedure as with Shoulder Lifts. This time reach your arms as you slowly raise your torso to about a 45 degree angle (halfway between your knees and the floor). If you prefer you can cross your arms on your chest with your hands on you shoulders or you can place your palms on your ears or behind your head. To prevent injury, never pull forward on your neck. Do up to 25 repetitions.
Abdominal Crunch:
These are excellent for strengthening the abdominal muscles and reducing a protruding stomach. Lie on the floor. Hold your legs at a 90 degree angle with your lower legs parallel to the floor. (You can also place your legs over a bench or a piece of furniture). With your arms at you side (or on shoulders or behind ears as in the Curl-Ups), inhale slowly as you raise your shoulders off the floor, forcing your chest muscles towards you legs. Pull your hips upward, hold for a second, then exhale slowly and roll down to the starting position. Do up to 25 repetitions.
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Sep 30
2010
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Sep 30
2010
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No wonder its a sellers market for fad diets, which all come in many flavors: Atkins advocates a high intake of fat; the Zone pushes protein and restricts carbs; Sugar Busters claims low fat diets dont work. There’s the Warrior diet (fast all day, binge at night), the vats-of-cabbage-soup diet. How can you tell which highly touted weight loss plan is sound and which isn’t?
As opposed to healthy means of controlling weight, which promote healthful lifestyle changes that support long term results, fad diets focus on quick weight loss and use short term results to gain support and followers. A good principle with which to approach any diet or exercise plan you are considering is to ask whether you see yourself eating that way for the rest of your life.
If the answer is not an unequivocal “yes” then consider it a fad diet!
