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Climbing Mt. Everest with a keyboard. https://bit.ly/3vEztLS to follow. suzieglassmancoach@gmail.com to chat.

That’s me in the picture. You don’t have to be perfect.

how i stay fit
how i stay fit

If the thought of eating a french fry makes you want to gag at the impurity of it all, this article isn’t for you. I’ve been trolled for saying it’s okay to eat candy, you can lose weight eating carbs, and six-pack abs aren’t all that healthy.

I’m far from perfect. Most weeks, my family eats processed meals from the frozen section of the grocery store and fast food once or twice (sometimes more). The clean eaters of the world likely think that means I’m unqualified to give health and fitness advice. If that’s you, I get it.

Hear me…


Unconventional advice fitness pros won’t tell you

Bryan Krahn first tells this story in an article titled, “Survivorship Bias in Fitness,”

When planes began returning to base riddled with bullet holes during WWII, the US Army Air Forces (USAAF) knew it had a problem.

How could they shore up the planes to better protect the crew?

The brightest minds at the USAAF immediately began looking for ways to reinforce the damaged areas.

They studied the areas riddled with bullet holes, particularly the wings and tail.

That is until Abraham Wald, a statistician and mathematician, made a key observation — they were only looking at the damage on…


What you should know when the scale makes you say WTF

It’s that time of year when millions of us renew our focus on health and lifestyle changes we want to make for the coming year. Whether you choose to go on a diet, start exercising, exercise more, or some combination of new habits, the start of a new year is a great time to approach your goals with enthusiasm and vigor.

As with any goal, you’ll need to measure your progress. For those interested in losing weight, the bathroom scale often becomes a torture device — one that can make or break your day in a matter of seconds.

As…


Hint: intermittent fasting helps, and you don’t need to give up carbs

Burn more fat runner
Burn more fat runner

You may have heard the term metabolic flexibility recently. The concept isn’t new, but the idea has gained more traction on popular websites, as being metabolically flexible is becoming a key marker of health.

Metabolic flexibility’s formal definition is the ability of an organism to respond or adapt according to changes in metabolic or energy demand, as well as the prevailing conditions or activity. That’s a lot of scientific speak to say metabolic flexibility is how well your body can switch from using carbohydrates to fats for energy depending on what you’re asking from it at the moment (i.e., working…


#6 something called optic flow

By this point in our evolutionary history, we all know walking is good for us. Yet, many of us still leave this fundamental component of health up to whatever we manage to squeak in while walking around the house, to and from work (if that’s even happening), or while running errands.

We may think we counteract the amount of time we spend sitting with a 30–60-minute gym session, but our bodies weren’t designed to sit all day and then push as hard as possible for a brief amount of time.

According to a study in Diabetes,

The average non-exercising person…


Depending on where you live, it will take 2–10 minutes

master your sleep with sunlight soon after sunrise and around sunset
master your sleep with sunlight soon after sunrise and around sunset

You know the importance of a good night’s sleep. You’ve heard the message a thousand times. You’ve experienced the magic of waking up refreshed and energized. Your mood is lighter, your ability to handle frustrations better, and your creativity flows.

Yet, try as you might, this type of restorative sleep tends to be the exception and not the rule. You can never seem to master your sleep. Many of us find ourselves lying awake with racing thoughts. Or we fall asleep easily only to wake up in the middle of the night struggling to fall back asleep.

Recently, while drinking…


It’s not a muscle cramp

running side stitch
running side stitch

You’re just getting into the flow of a nice, long run. The weather’s perfect, the tunes are pumping in your ears, and bam, the dreaded side stitch appears out of nowhere. The pain can get so intense you may have to quit running and bag the whole thing. Most people assume the pain is a muscle cramp either from dehydration or heading out too fast.

Google “what causes a side stitch,” and you’ll get several answers. Anything from what you ate and drank immediately before your run to a decrease in blood flow to the diaphragm (called diaphragmatic ischemia).

All…


#1. Anyone can give it, including me

We’re so used to off-the-wall fitness headlines I’m not sure we pay much attention to them anymore. “10 Easy Ways to Slim Down and Never Diet Again.” “Lose the Gut with these 5 Recipes.” “How I Quit Sugar and Never Looked Back.”

These are made-up examples, but I imagine I could find plenty more if I spent a few minutes scrolling my newsfeed. They imply optimal health can be hacked with a set of principles or simple rules to follow. The problem is these headlines rarely deliver on their promises.

Bad fitness advice is everywhere (for purposes of this article…


Science-backed and practical information you can use today

healthy metabolism
healthy metabolism

Even though the metabolism booster market is booming with foods and supplements promising to stoke your metabolic furnace, none of them are scientifically proven to work at a rate that would affect weight. Forget what you read on the internet or what Dr. Oz tells you. A healthy metabolism doesn’t come from a pill or powder.

There’s still a lot we don’t know about how the body breaks down and produces energy. The human body is complex. …


Maybe you don’t need a gallon of water

Life is messy. Despite our best efforts to do what we know is good for us, sometimes the train is headed down the wrong track no matter how hard we try to steer straight. Then we end up feeling guilty, anxious, or shameful for letting ourselves go.

I’ve been there so many times. We try to implement lasting habits that lead to better health, weight loss, and smoking hot bodies, but often advice is impractical when dealing with the day-to-day stress of our busy lives.

How are you supposed to weigh and measure every morsel you ingest when you’re so…

Suzie Glassman

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