Getufit with Irene

Do you have a love for sugar? Are you someone who may not realize how much sugar you are taking in each day? Meet my inspirational guest, Michael B., who shares his amazing story of how taking the sugar out was mind-blowing! To hear more about Getufit services, go to ⁠www.vitalfunctionalhealth.com⁠ Book a FREE CALL Today's show was sponsored by ⁠Stillwell Social⁠Helping small businesses grow and stay successful through data-driven social media strategies and marketing administration. --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

Meet fire wife, client and friend Kelly who has become an advocate for her own health and has built a life-long legacy of healthy and wellness from tools she has gathered over the years with Getufit! --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

Christine is a member of Getufit Fitness & Nutrition programs, but her story is less than ordinary. After winning a free Getufit Program on Facebook back in 2017, she took her winnings to the maximum capacity. See how she took the steps toward a healthier lifestyle after combating weight issues her entire life. --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

If you want to be inspired by an amazing story, this one will get you motivated for sure. Meet Kelly Sarther, wife and busy mom of twins shares how she shed 90 pounds and managed to keep it off despite the chaos of life over the last few years. She also shares how METABOLIC TYPING changed the way she thinks about the types of foods she eats, and how that impacted her energy levels and metabolism. To learn more about our programs visit www.vitalfunctionalhealth.com --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

Join us and listen to guest John Heneghan shares how he made a fantastic pivot from being unhealthy and making poor lifestyle choices to now being in his 60s and in better shape than most 30-year-olds. --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

Food journaling emerges as a beacon of empowerment in the quest for weight loss. It goes beyond calorie counting, providing a nuanced understanding of your nutritional intake. At Getufit, we believe in the power of knowledge – knowing not just how many calories you consume but understanding the composition of those calories. This awareness sets the stage for informed decisions about your diet. Listen to my episode where I compare the different platforms for food journaling and share tips on how to get started! Get more information on my programs at www.vitalfunctionalhealth.com --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

Listen to this amazing podcast as member Deanna Merrell shares her inspiring story and her unique philosophy on health and wellness. Deanna's approach goes beyond the physical appearance and encompasses mental and emotional well-being! To contact Deanna, you can find her on www.vitalfunctionalhealth.com or contact her directly at 262-290-5280 oe email her at deannamerrell@thefitnessyogi.net --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

At Getufit Fitness & Nutrition, we understand that losing weight can be complex and frustrating, often leaving many wondering why their efforts don't yield the desired results. As a weight loss specialist specializing in metabolic wellness, I've delved into the intricate web of factors that make shedding those extra pounds a challenge. In this blog, we'll explore the reasons behind the difficulty in losing weight and unveil effective strategies to pave the way for sustainable success. So, let's embark on this transformative journey together! To find out more about my programs, check out www.vitalfunctionalhealth.com --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

Discover how this extraordinary individual found motivation and discipline to embark on their weight loss journey at an age where many people believe it's too late for significant change. Be inspired by my guest who shares her story of how she initially feared the changes that have ultimately changed her life! www.vitalfunctionalhealth.com --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

Join us as we uncover the motivations that propelled our guest speaker to make a change and explore the healthy factors that played a pivotal role his transformation. From adopting nutritious eating habits to incorporating exercise routines, each episode will provide valuable insights and practical tips for achieving sustainable weight loss. Get ready to be inspired by incredible stories of perseverance, determination, and personal growth. To find out more about the program that changed Tim's life check the EVOLVE program at www.vitalfunctionalhealth.com --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

Do not let the numbers on the scale trip you up, especially after a weekend. There are so many factors that impact your weight...and your mental mindset! Listen and learn about what really matters when you are losing weight ! --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

You heard that right! Nadine was on 15 medications and suffered a host of symptoms until she started my program! Listen to her amazing story as she shares how she overcame being overweight and unmotivated to how she shed 50 pounds and is now a hero to her own health! --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

Work-life balance is the ability to maintain a healthy and fulfilling personal life while also being productive at work. Burnout is a state of physical, emotional, and mental exhaustion caused by excessive stress. When work-life balance is not maintained, it can lead to burnout. There are many things that can be done to improve work-life balance, such as setting boundaries, taking breaks, and delegating tasks." Listen and learn! The signs and symptoms of burnout. The causes of burnout. How to prevent burnout. Tips for improving work-life balance. --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

We always want the best out of our health, however incorporating these habits need to be part of our life in order to see that success. See how you can transform your life with small goals! --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

In this podcast, we discuss the importance of taking supplements, where to get them, and which ones to start with. We also talk about the potential risks of taking supplements and how to talk to your doctor about them. We interview a registered dietitian who gives us her insights on the supplement industry and how to choose the right supplements for your individual needs. We also talk to a pharmacist who discusses the importance of getting your supplements from a reputable source. If you're thinking about taking supplements, this podcast is a great place to start. We'll give you the information you need to make informed decisions about your health. Join my Healthie

Hormone health is an important aspect of overall well-being, especially for women going through menopause or perimenopause. During this time, hormonal changes can lead to a range of uncomfortable symptoms, from hot flashes and night sweats to mood swings and fatigue. One hormone that plays a key role in stress management during this time is cortisol.Cortisol is a hormone produced by the adrenal glands in response to stress. It helps to regulate blood sugar levels and blood pressure, and it also has an impact on the immune system and inflammation. However, chronic stress can lead to elevated cortisol levels, which can have negative effects on the body, including weight gain, muscle loss, and decreased bone density.Managing stress is crucial for women going through menopause or perimenopause. This includes practicing self-care activities such as exercise, meditation, and relaxation techniques, as well as seeking support from friends, family, or a healthcare provider. Additionally, incorporating healthy lifestyle habits such as regular exercise, balanced nutrition, and adequate sleep can help to support hormone health and reduce the impact of stress on the body.Overall, understanding the role of cortisol in stress management and hormone health is an important part of navigating the changes that occur during menopause and perimenopause. By prioritizing self-care and healthy habits, women can support their bodies through this transition and improve their overall well-being. --- Support this podcast: https://podcasters.spotify.com/pod/show/irene-kok/support

Dustin has had many transformations and evolutions not only on a personal level but also on a professional level. From a personal trainer to a nutritional coach to now a Certified Functional Diagnostic Nutrition® Practitioner who also has a true passion for not only helping his clients…but also helping future practitioners as he is also a MENTOR for trainees. Dustin has truly given me a new dimension and perspective for me personally as he has been my mentor as I have also gone through the program, and I can't say enough about his teaching style and true passion for health and wellness. Dustin also runs his practice in Colorado where he uses the FDN model of self-care which brings them better health and resiliency through his coaching and leadership. Listen to Dustin's story and be inspired by his health journey! To connect with Dustin, his website is https://seriousaboutwellness.com/ For more information on the FDN Programs, visit https://ua175.isrefer.com/go/overview/Getufit/ for a course overview --- Support this podcast: https://anchor.fm/irene-kok/support

Setting ourselves up for failure is never a great way to start a program. In our society, and our way of thinking, we have grown to believe weight loss comes in a way that is truly misleading our thinking. This causes our expectations to become unrealistic and our frustrations to rise. Listen to what the more common falsities of weight loss are and how you can reframe your thinking to increase your success going into the new year ! --- Support this podcast: https://anchor.fm/irene-kok/support

Cortisol is an essential hormone that affects almost every organ and tissue in your body. It plays many important roles, including: Regulating your body's stress response. Helping control your body's use of fats, proteins and carbohydrates, or your metabolism. Suppressing inflammation. Regulating blood pressure. Regulating blood sugar. Helping control your sleep-wake cycle. We can control all of these variables holistically and naturally with some simple techniques! Listen to my tips! --- Support this podcast: https://anchor.fm/irene-kok/support

Poor gut health can lead to gut dysbiosis or leaky gut. This is when damaged cells in your intestines don't produce the enzymes needed for proper digestion. As a result, your body cannot absorb essential nutrients, which can lead to hormone imbalances and a weakened immune system. Listen to what can cause this condition that over 60% of us may have and how you can avoid it! --- Support this podcast: https://anchor.fm/irene-kok/support

Logging your food will increase your success rate by 78%. It will not only make you aware of your intake, but it will keep you educated on the value of the nutrients that you are taking in. Keeping a food log has many benefits, however, there can be some slippery downfalls to logging that you should be aware of that could lead to your demise. Listen to my tips and increase the likelihood of bringing your success rate up! --- Support this podcast: https://anchor.fm/irene-kok/support

Over the last two decades, we've witnessed an extraordinary nutrition revolution here in the United States. Yet this is the very same time frame during which the health of Americans has declined significantly. Interestingly, we are and have always been wired uniquely from our DNA and our genetic makeup. Inherited traits are coded in our DNA and hence can be passed on to the next generation. So much of our health is dictated by our genes..shouldn't the way we metabolize and digest food? Listen how this may help you ! --- Support this podcast: https://anchor.fm/irene-kok/support

Functional fitness mimics how you move in everyday life, so you'll naturally feel and move better in your day-to-day. It's all about movement patterns that mimic daily activities. Functional training is built around bending and lifting (also called the hip hinge), lunging, pushing, pulling, and rotation. Doing these movement patterns over and over again leads to neural adaptations or the mind-muscle connection, the more often you perform a movement, the neural pathways become stronger and 'talk' to your muscles to help them work together to complete the movement more effectively to make you stronger and avoid injury! --- Support this podcast: https://anchor.fm/irene-kok/support

Are you often confused about what the numbers on your blood work reports mean? Are you one of the millions of people who assume the "normal range" means that you're ok and you continue to ignore life-long symptoms that eventually become chronic? Learn about blood lab reports and how to read them. Later listen to me explain how you can holistically control your cortisol level to reduce daily stress. I actually share a real-life experience in the podcast! --- Support this podcast: https://anchor.fm/irene-kok/support

The center aisles of any grocery store are full of products that clamor about being “sugar-free,” “light,” “low-calorie,” “natural,” “organic,” and any number of other attractive and seemingly beneficial qualities. But what do these claims really mean? Do they mean anything at all? Are there particular labels to which a discerning shopper should pay special attention? The aim of food labeling is twofold: companies want to meet the minimum standards that govern their packaging and its contents and, perhaps more importantly to them, they want consumers to pick up their products and purchase them. The second goal is further supported by the almost $14 billion that food, beverage, and restaurant companies spend on marketing every year. The goal of selling more products is at the root of misleading labels, as companies attempt to use trigger words that describe flavors, ingredients, and their sources to attract consumers. See how to survive the isles and not be triggered! --- Support this podcast: https://anchor.fm/irene-kok/support

It's not just willpower or a lack thereof, that makes us overeat and gain weight. Sometimes, it's that sneaky bad habit you developed without even realizing it, like dashing out the door some mornings without breakfast or munching chips in front of your favorite TV show. The next thing you know, one little bad habit can equal a lot of weight gain. The worst part is, you might not even realize what you're doing to your diet. Here, quick fixes for some of the most common bad eating and lifestyle habits that can cause you to pack on pounds. --- Support this podcast: https://anchor.fm/irene-kok/support

One thing that we are good at is making excuses for why we can't accomplish a goal. When it comes to exercise, pretty much any reason can be molded as a legitimate reason for not starting a routine. The older we get, the harder it becomes to justify starting a program as we feel our body is incapable of handling the exercise elements. This is quite the opposite. We can perfectly incorporate exercise into our lives regardless of age or physical limitations. Listen to my tips on how to get started and the benefits of doing so! If you are interested in hearing more about my programs, log on to www.getufitfitnessandnutrition.com and book a free consultation on https://www.getugreat.com/bookacall --- Support this podcast: https://anchor.fm/irene-kok/support

To me, birthdays are milestones. Each birthday indicates that I have experienced another full year of life. The Earth has taken another full trip around the Sun with me in tow. That said, life involves varying levels of loss, failure, and struggle. Thus, as I look back on last year, there is always some grief and pain. There is also beauty and joy. Honestly, while the idea of reflecting sounds really lovely and important for personal growth (blah, blah, blah), this also feels hard to do– emotionally and logistically. Through this process, I also find myself resisting asking for what I need and want. I don't want to be a “burden” or bring extra attention to myself. (Which is why I asked my husband to do this podcast with me in honor of my birthday), and making a special memory to honor this day! --- Support this podcast: https://anchor.fm/irene-kok/support

Starting to eat healthily is not as difficult as maintaining consistency in following it. Cravings, mood swings, hormonal imbalance, stress and fatigue can all make it difficult for you to stay consistent in a diet. And this is a major hurdle that people face when being on a weight loss or fitness regime. In this podcast, I share tips and tricks that can help people maintain consistency in eating healthy and changing your routines permanently. --- Support this podcast: https://anchor.fm/irene-kok/support

If there's one thing I've learned from coaching 1000s of clients over the last 10 years, it's the importance of diet breaks. Think of it as one step back to make bigger steps forward possible, like retreating in a battle to regroup, then attack and vanquish the enemy (which in this case is body fat). To be successful with a diet, you not only need to know when to make diet adjustments but when to take diet breaks also. These breaks should be taken carefully, with a plan in mind, to be successful. Listen to my tips and plan your vacation today! --- Support this podcast: https://anchor.fm/irene-kok/support

Collagen is found in all of our connective tissues, tendons, ligaments, and bones with its purpose being to provide these body parts with their strength, structure, and elasticity. Along with its bioactive capabilities, collagen peptides also provide the body with the specific amino acids required to do so. Consumption of collagen peptides will help supply the body with amino acids needed as building blocks to renew tissues, like skin, bones, and joints. However, how can it be incorporated properly into our diet?? Listen and learn! --- Support this podcast: https://anchor.fm/irene-kok/support

I am often challenged by individuals who face conflict with accepting the reality of needing to ask for help when it comes to weight loss and wellness. In a world where we pay for services to accommodate so many of our other needs, having a professional guide you through the process of learning how to master your wellness should not be a question. The question is... why is it such a struggle when we are faced with having an open mind? Listen and learn! --- Support this podcast: https://anchor.fm/irene-kok/support

Even though weight can be a touchy subject, the ideas that weight loss is always positive and that being thin is a reliable indicator of overall health can make the weight feel like an appropriate topic for workplace bonding. In a society that is full of weight-loss-seeking individuals, it can be very difficult when comments are made about lifestyle changes being put into place. See how common this is and how you can handle these uncomfortable situations. --- Support this podcast: https://anchor.fm/irene-kok/support

Four years of Getufit Radio. Over 250 shows, hundreds and hundreds of topics related to weight loss - balance - wellness mindset- exercise - and leading a healthy lifestyle. It never gets dull when it comes to getting healthy, and there are so many areas to cover. Which are the most popular? What do people ask about the most? Check out which shows were listened to the most and get a quick recap on each topic! Alcohol and weight loss. Mindless Eating. Logging Food. --- Support this podcast: https://anchor.fm/irene-kok/support

Why are you snacking? Is it stress? Are you bored? Are you lonely? Is it just a habit that you have created over the years and you don't know how to break it? Are you one of the lucky ones who doesn't actually know which of the above causes you to mindlessly munch? To add to the issue, does this munching become amplified if you are stressed? If you are one of the millions of people who make it through most of the day on a good eating path, only to toss it away when the emotional snacking gets in your way, this episode will help you! Listen to the strategies that can prevent you from senseless snacking! --- Support this podcast: https://anchor.fm/irene-kok/support

No one is immune from sidelining events. There are innumerable reasons why one might be forced to take an extended rest period from exercise, and each of us will more than likely face this scenario on at least one occasion. Injury, illness, and LIFE happens. How you handle these things makes all the difference. And that doesn't necessarily mean buckling down and charging forward more intensely; it can also mean slowing down and letting yourself heal. Here are my suggestions for getting through a sidelining event. --- Support this podcast: https://anchor.fm/irene-kok/support

Understanding your sleep cycles will help you learn how to incorporate proper sleep hygiene and essentially sleep better. Learning how to incorporate better patterns in your day will get you to rest and relax better which includes needing less sleep and improving the quality of your sleep! --- Support this podcast: https://anchor.fm/irene-kok/support

If you are not a morning person and you struggle with getting started in the morning, that will not change until you change your routine! Listen to my tips on how you can optimize your day, every single day...and take the stress out of the tasks that seem so cumbersome ! --- Support this podcast: https://anchor.fm/irene-kok/support

Emotional or stress eating is real... but it is not a life-long unfixable issue that you should fall a victim to. We comfort ourselves with food, and that is a learned behavior...but you can teach yourself to cope with your emotions with something besides food. Furthermore learning how to set yourself up for success to avoid the trap of falling into what you think you need when you are stressed is life changing. Learn how to channel your emotions away from food and take that stress away ! Thank you to Ana Luisa for sponsor this podcast ! https://shop.analuisa.com/getufit Buy one get one 40% off www.analuisa.com --- Support this podcast: https://anchor.fm/irene-kok/support

We want to reap the benefits of the final result without putting in the hard work that is necessary to achieve that perfection. We also become so critical of our successes as we compare our progress to the progress of others without taking note of the multitude of factors that are involved. Listen to my Fairy Tale and see how it compares to weight loss and our perception of what is perfect. --- Support this podcast: https://anchor.fm/irene-kok/support

Emotional or stress eating is real... but it is not a life-long unfixable issue that you should fall a victim to. We comfort ourselves with food, and that is a learned behavior...but you can teach yourself to cope with your emotions with something besides food. Furthermore learning how to set yourself up for success to avoid the trap of falling into what you think you need when you are stressed is life changing. Learn how to channel your emotions away from food and take that stress away ! --- Support this podcast: https://anchor.fm/irene-kok/support

The reason people don't love to work out is because it's forced. We do it for the wrong reasons! Why are you working out ? The endorphin highs? The calories burned? The uncanny feeling that your lungs are seizing up, your legs are falling off and you are melting into a pile of foul-smelling sweat? Believe it or not, you can learn to have fun in the gym (or on the trail, courts or the yoga studio). Besides being the best way to make your every-now-and-then workouts into a legitimate routine, people who enjoy their workouts reap more of exercise's mental benefits, including lower stress levels and a decreased risk of depression! See how you can change you life! Thank you to Ana Luisa for sponsor this podcast ! https://shop.analuisa.com/getufit Buy one get one 40% off www.analuisa.com --- Support this podcast: https://anchor.fm/irene-kok/support

Clearly with the mass infections of Covid-19 many Americans were thrown off their routines as our lifestyles were disrupted a few years back when we were forced to stay home and restrict our activities which caused an overall average national weight gain. In addition, as individuals got sick the flulike symptoms caused havoc on our daily habits which threw us off track. It's time to come back! Listen to my tips! --- Support this podcast: https://anchor.fm/irene-kok/support

It happens to all of us. No matter how dedicated or committed you are to your plan. It's a small little glitch in the system that creates a ripple effect so great that it causes a full derailment. As a health coach I watch this happen to even the most dedicated individuals and it can be prevented. Implement these diet downfall hacks into your routine and secure your chances of keeping your weight off! --- Support this podcast: https://anchor.fm/irene-kok/support

These days, you can find healthful foods almost everywhere. The trick is to know what you're getting into before you get to the restaurant and are tempted by enticing menu descriptions. Many restaurants have their menus online — some with nutrition information readily available. You'll be able to choose the destination with the healthiest options, and go into the eatery ready to order the best meal and ask for substitutions where necessary. Even with that information it can be difficult to know exactly what you're taking in when ordering out. Listen to my tricks and tips so you can enjoy a night out successfully! --- Support this podcast: https://anchor.fm/irene-kok/support

Manifestation is the process of turning a specific desired outcome into a reality through focused visualization, unwavering belief, and intentional action. To some, manifesting sounds like something for the spiritual. But it's actually a powerful tool for setting and crushing goals. It needs to be done carefully in these easy steps and you can recah any goal!! --- Support this podcast: https://anchor.fm/irene-kok/support

Do you want to start running and feel intimidated? Are you feeling that you are too old or don't know where to start? Listen to the inspiring story from guest Amy Baugh who started running at age 41 and is now running the Boston Marathon after only a few short years as she shares how she began and how she overcame the fear of taking those first steps. Additionally she shares the exciting news of her new coaching business and can be contacted at www.masteringmiles.com --- Support this podcast: https://anchor.fm/irene-kok/support

How has running changed over the years? More so, how has running changed over one's lifetime? Meet friend and client Al Neil who shares his amazing story of running in the 1969 Boston Marathon and compares it to running it again multiple times until finally just a few years ago. See how times have changed, from running the first Boston where no women were allowed to running it a few years ago with over 12,000 women on the course. Al shares his amazing experiences as an inspirational runner who has watched this sport evolve over the decades! --- Support this podcast: https://anchor.fm/irene-kok/support

As hard as it is to believe, when we diet we run the risk of damaging our metabolism. Most dieters will end up losing weight only to end up with a slower metabolism making it impossible to keep the weight off. If the the weight loss routines that were used to shed those pounds were not sustainable, you have just signed up for instant weight gain. On the contrary, if the metabolism is tricked to speed up in order to burn the fat you are less likely to gain back lost weight. This is a very difficult concept to understand, yet a simple one to execute. Listen, learn and burn that fat off once and for all! --- Support this podcast: https://anchor.fm/irene-kok/support

As we kick off a new year we strive to be the best that we can be. So often we try to fix what is broken by searching for answers in regimens that may not be ideal. Listen to my tips on how to reinvent your wellness by going back to what has always worked for you. With that being said, it takes a tremendous amount of soul searching and patience to get there, but in the end it will pay off! --- Support this podcast: https://anchor.fm/irene-kok/support

Maintaining weight loss and motivation can be extremely difficult. Instead of doing a show on what to do to avoid slipping, I decided to do one on strategies to implement to ensure that you will STAY motivated. It was truly difficult to isolate the key factors, and clearly following the program and being consistent was essential… however as I work with a large population of people now who see struggling with staying motivated once goals are met I've highlighted the ones that I feel will be most helpful in staying motivated and avoiding self sabotage from setting in. --- Support this podcast: https://anchor.fm/irene-kok/support