Top Wellness Articles

20 Health Benefits of Fasting

author Dan Riefstahl date 04/18/2018

Fasting has been recognized for its many health benefits dating back to Hippocrates. These benefits extend to everything from better weight management, improved cardiovascular health, healthier blood composition, and better cell recycling, among many others.

Although there is not an abundance of research on fasting in humans, a growing number of health experts believe that the results of fasting from animal studies hold great promise for human health and future research efforts.

There are many different types of fasts you can choose from, and they differ in their results and difficulty. Much of the research included here comes from studies on caloric restriction and intermittent fasting. One conclusion is steadfast, fasting remains one of the most effective means of detoxifying your body and resetting your system for better overall health.

20 Health Benefits of Fasting

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The path to emotional wellness

author Dan Riefstahl date 04/07/2017

Being emotionally well is more than just handling stress. It also involves being attentive to your thoughts, feelings, and behaviors, whether positive or negative.  Emotional Wellness implies the ability to be aware of and accept our feelings, rather than deny them, have an optimistic approach to life, and enjoy life despite its occasional disappointments and frustrations.

If you are a person engaged in the process of emotional wellness, you are willing and able to:

  • Arrive at personal choices and decisions based upon the synthesis of feelings, thoughts, philosophies, and behavior.
  • Live and work independently while realizing the importance of seeking and appreciating the support and assistance of others.
  • Form interdependent relationships with others based upon a foundation of mutual commitment, trust and respect.
  • Take on challenges, take risks, and recognize conflict as being potentially healthy.
  • Manage your life in personally rewarding ways, and taking responsibility for your actions.
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15 fitness tips

author Dan Riefstahl date 03/31/2016
  1. Small steps
  2. Find short-term rewards
  3. Track your progress
  4. Enjoy yourself
  5. Never ever give up
  6. Get a workout partner
  7. Vary your workouts
  8. Focus
  9. Rest is important
  10. Focus on long term
  11. Focus on your diet first
  12. Find the exercise that works for you
  13. Learn to be present
  14. Don’t let your body adapt too much
  15. Get inspired

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August 08, 2016

One week down!

A picture to help me stay motivated. This was a few years ago during a "slimmer" period. A picture to help me stay motivated. This was a few years ago during a "slimmer" period.

So it has officially been 1 full week since I started my reboot and I am feeling awesome. At least physically. It is Monday so that is always lame. How did I do in week one? I did great. I ate super well exercised a bunch and am happy to report I lost a total of 8 pounds this week. Saturday was a wedding and a concert and many beers. At least 7. But I managed to stay away from cake and sweets all together.

I also did little to no physical activity on the weekend. I used this time for some rest and relaxation, BUT I still drank lots of water and ate very well. Hard boiled eggs, cashews, whole fruits and veggies and lots of them. My energy is up, my skin is looking great and I feel great. I am looking forward to yoga today. In fact, when I wake up each morning, one of my first thoughts is "Can I do yoga today and if so, when?" I am in love. It makes me feel amazing. Find what you love and do more of it. I don't care for running or workouts at the gym. But maybe you do. Whatever it is that you love to do and it gives you a workout, do it! More of it everyday. This weeks schedule: Tuesday and Thursday bike rides. Mon-Thursday, Hot yoga. Good eats. Lots of sleep and water.

As I prepare for my trip to Phoenix, I am thinking of where I would like to be before I go and what I will have to do to get there. I am down 8 pounds to 229. This week I plan to continue my whole foods diets with a few exceptions. Tonight, my dear friend is coming over and making dinner. She is an amazing cook and I am so lucky she likes to come over and cook. She cooks wonderfully delicious meals and I am being flexible. I am making an exception, but that is the only exception I will make this week. Flexibility is important if you want to make long term habit changes. It does not happen overnight and without effort.

My goals for the week? Lose another 4-6 pounds and continue building some muscle. In one week from now I WILL weight 223-225. I then have 2 more weeks to lose an additional 8-10 lbs taking me down to my goal for the reboot. If I succeed  When I succeed I will be down 20 -22 lbs in 31 days and on my way to my final goal. What is my final goal? I don't know yet, but have a feeling as it approaches I will know. My initial thought s are to just keep letting my body dictate what it wants. I plan to have a window of weight to allow myself to fluctuate as life happens. Lets say I set my overall goal at 205 pounds. I am then going to allow my self a 5-7 pound window going forward. If I get to 211, then I am back at it til lI get back down to 205. Maintenance is so much easier when you keep it up rather than waiting to you feel overwhelmed.  

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