Get a Wellness Assessment in Elko!

Get a Wellness Assessment in Elko! You can prevent obesity, prevent diabetes, heart disease, kidney disease, and maybe some cancers. Where are you? Do you know your health status? Small changes can make a big difference for you, family and people around you. But how can you get started?

RMRreevue2Allow me to help you with a program that it is based on scientific research. Get A Wellness Assessment, it will include a reading of your Resting Metabolic Rate Analysis, Blood Pressure reading, Blood Glucose Test, Resting Heart Rate, Body Mass Index, Nutrition recall for 3 days and other measurements to give you a baseline and to help you determine the areas to concentrate on to improve your Wellness and Health. callToAction

When you schedule an assessment, we go over a health history and what actions you need to take to start a new lifestyle or improve on your current lifestyle. Change happens with little steps.

A Wellness Assessment can help you avoid developing metabolic syndrome. According to most recent data, Metabolic Syndrome is a cluster of conditions that make you sick— increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes.

Can you change alone? Maybe… in the meantime allow me to help you.

To schedule a time send me an email. if you have 8 or more people at work who want to do a Wellness Assessment, I come to you!

Wellness, Engagement, Health

measurehealthWellness starts at home! Are you overwhelmed with information regarding how much to exercise, what to eat, how to decrease stress? You are not alone. Too much fat, too much sugar, too much processed foods, too much of anything is not good for anyone. Science gives us a glance of what works and what doesn’t work, whom can you trust? Trust that you know what is good for you. Do you feel good after exercising for 10 minutes? If yes, then it is good for you. When you eat fresh fruits or vegetables, do you feel energized? If yes, then try replacing a fruit for a can soda. Are you filled with a “to do list” and feel stressed when you are not able to get it all done? If yes, let some of those tasks go. You might feel sick and don’t know why?

Engagement starts with you! When you feel tired, when you feel stressed, when you feel lost, it might be time for you to get engage in your health. It’s a bit complicated but at the same time it is not if you go back to basics: move as much as you can, eat vegetables and fruits you can grow in your garden, give yourself time to rest, unplug from technology for 5 minutes a day.

Get a Health Assessment! Take 30 to 60 minutes a day for yourself. You can prevent obesity, prevent diabetes, heart disease, kidney disease, some cancers, and other preventable diseases with the information obtained from a Health Assessment. Where are you? Do you know your health status? Small changes can make a big difference for you, family and people around you. But how can you get started?

RMRreevue2Allow me to help you with a program that it is based on scientific research. Get a Health Assessment from My Exercise and Wellness; it will include a reading of your Resting Metabolic Rate Analysis, Blood Pressure reading, Blood Glucose Test, Resting Heart Rate and other measurements to give you a baseline and areas to concentrate on to improve your Wellness and health. Cost $130 per assessment, some of the cost can be covered by your insurance.

A Health Assessment can help you avoid developing metabolic syndrome. According to most recent data, Metabolic Syndrome is a cluster of conditions that make you sick— increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes. Can you change alone? Maybe… in the meantime allow me to help you.


8 Diseases associated with Metabolic Syndrome



Are you Fed Up?

After watching the movie, Fed Up, a recommendation from my brother, I was almost in tears and then anger, both emotions that have led me in a constructive way to create a program and continue writing my workbook 30 Days to Wellness. I want to be part of the solution. I always try to do be good to my body, it has endure much and it has given me so much more. The least I can do is give it a plant-based diet, a nice workout and a calming point of view.

Join the Challenge: Processed Food Detox for 10 days. It’s time to take care of our bodies in a way that most food manufacturers do not want us to take care of ourselves. Heck, I’m even guilty of it… As a Pepsi drinker and a two cookies a day eater, it will be a challenge for me. I’ve shown you in the past, choose fresh vegetables and fruits and I have even turned vegan and found vegan cookies, but for the health of the world, it is my responsibility to involve more people into change. This is a change for the 2020 generation. The recommended guideline is to reduce sugar consumption from processed food to less than 10% of the total energy intake per day. And to further reduce it by 5% about 6 teaspoons per day.

My wish list is for people who are nutritionally malnourished to get better food options, for people who are inactive to get 30 minutes of activity everyday, for people who are stressed and anxious to meditate for 5 minutes daily. It has helped me and it can help you too.

It’s all preventable. Start today…

Join the Challenge: Processed Food Detox for 10 Days. When you contact me, I will send a PDF of 20 recipes that you can cook in less than 30 minutes.

Stages of Change to Start Movement

Applying Stages of Change to Start Movement

We have adapted the Transtheoretical Model of Stages of Change, developed by Drs. Prochaska and DiClemente, to identify how to proceed if you want to implement change in a specific area of your life. In this case, we demonstrate: exercise. The model can be applied to better nutritional habits, to abandon a harmful or challenging habit, to start a new career, to regain a lost relationship, etc.

Challenges that might make it difficult to get started: past failed attempts, lack of support, low self belief, stuck in the past, unable to find time, but with some guidance those challenges can become hurdles that can be jumped to proceed forward towards your desired outcome.

Applying Stages of Change to Start an Exercise Program

Stages of Change when adopting an exercise program

Stages of Change when Adopting an Exercise Program

From Values to Vision

Webster’s Dictionary
noun vi·sion \ˈvi-zhən\
: the ability to see : sight or eyesight
: something that you imagine : a picture that you see in your mind
: something that you see or dream especially as part of a religious or supernatural experience

For our purpose, to explore in the class From Values to Vision, we will look at the meaning of “something that you imagine : a picture that you see in your mind” 

Sample of a Vision Board

Are you curious about growing your awareness, develop a new skill, live a healthier life style, challenge yourself in a new sport, excel in a favorite hobby, gain physical mobility, improve your wellness, or create new connections? So often, people seek a change but are unaware of taking the time to look first at what they really want before starting into action of making a change. One way to get started is to re-evaluate your values. What top five or ten values are a “must have” in your life? Once you develop a sense of those values you can start with The Vision Board to help you set the stage to how and what you want in your future and the behavioral changes that you might need to implement to get to your vision.

Our next Class will be held on May 30th 2015. For more details fill the contact form. or text (775) 241-8405. $40 per person, sliding scale available. Bring magazines and/or images that inspire you, other materials will be provided.

Rehabilitation services under Medicare



In March, the House of Representatives passed a package to repeal and reform the Sustainable Growth Rate (SGR) while only extending the Medicare therapy cap exception process until December 31, 2017, missing the best opportunity for a permanent solution in 18 years. When the Senate returns next Monday, it will be looking to finish work on SGR legislation.  Senator Ben Cardin (D-MD) is leading an effort to allow an amendment to the SGR package which would fully repeal the Medicare therapy cap once and for all.   AARP and a number of patient and consumer organizations representing millions of patients and beneficiaries are joining our fight to support this effort and we are calling on all advocates to call their Senators NOW.

Although APTA supports passage of necessary SGR reform, we believe it is essential to include a permanent repeal of the therapy cap in final legislation- without doing so is a missed opportunity for a long-term solution and puts beneficiaries in a dire situation when this extension expires.  Without SGR as a legislative vehicle in future years, necessary therapy for beneficiaries’ who need it most will be threatened.  We need your help to weigh in with your legislators to ensure a full repeal of the therapy cap is included in any final permanent SGR deal. It is of vital importance to act now to put this issue to rest and protect the Medicare beneficiaries we serve.


Senator Mike Lee: (202) 224-5444

Senator Orrin Hatch: (202) 224-5251


  • Senator Cardin is pushing for an opportunity to offer an amendment to fully repeal the therapy cap. I strongly urge you to support his effort and to vote for this critical amendment.


  • Since Congress established the arbitrary cap on Medicare outpatient therapy services, Congress has acted 12 times to prevent the cap’s implementation. This issue has historically moved through Congress along with legislation on the SGR.
  • Without combining full repeal of the therapy cap with full repeal of the SGR, the impact will fall on the 1 million beneficiaries impacted by the cap each year.
  • The therapy cap policy has already been examined by Congress for reform: In the 113th Congress, a permanent solution to the therapy cap was agreed to with provisions to repeal and reform the therapy cap included in Senate Finance SGR legislation which was supported by the therapy stakeholder community.  This negotiated language is included in the proposed amendment.
  • An extension of the therapy cap, rather than using this opportunity for full repeal, is short-sighted and puts Medicare beneficiaries in a dire situation when the extension expires.
  • Continual extensions of the therapy cap exceptions process costs significantly more in the long run than addressing a permanent solution NOW.

Please call your Senator NOW and ask them to support allowing this amendment to be considered as part of the SGR package next week.  Be sure to also ask your Senator to vote yes on the amendment.

Obesity and Physical Activity

Obesity is one of the fastest growing health epidemics in the world and is more prevalent in United States. Physical activity plays an important role in weight management because it helps to a long term solution of health.

Why should a person invest time in physical activity?

  1. To live a better quality of life by being able to go for walks.
  2. To improve the decays of age.
  3. To prevent high blood pressure.
  4. To regulate medication sensitivity.
  5. To improve posture and alleviate joint pain.

The most successful program to reduce excessive weight gain that is not healthy is to reduce calorie intake and to increase physical activity. Reducing calorie intake is as simple as  reducing the sugar in your daily drink. For physical activity is as simple as walking for 20 minutes before work, during lunch or after work. Regardless of your choices the change needs to be something that will work in the long term. Everyone can join a new exercise program but only a few make it a way of life.

Recommendations by American College of Sports and Medicine (2014) to health and fitness professional in order to help overweight and obese individuals:

  • Physical Activity recommendation: 150 minutes per week of moderate-intensity.
  • Adults who have a body mass index greater than or equal to 25kg/m^2 should participate in a weight-loss program
  • Change current caloric intake by 500 to 1000 calories per day. (depending on your current intake)
  • Increase physical activity incrementally to improve weight loss and weight management over a long period of time.
  • Include resistance/strength training since it improves muscular fitness and body composition.
  • Find ways to change behaviors to adopt and maintain a long term plan for weigh control.

To find out how I can help you, send me a note to sm508 (at)


Take the Pledge with Every Body Walk!

Take the Pledge I have been working on finishing my thesis paper on the San Francisco Walking Kit. I probably know more about walking for health and wellness than I never knew 5 years ago when I embarked on that research, I have a love hate relationship with my research because I was not a walker before I started the study of 40 individuals, but now I probably walk everyday because of all the benefits of walking. As an athlete, I always have concentrated on performance; how to run my fastest mile even if it’s mile 15, or how to hold a yoga pose, or how fast can I race the Terrible Two Double century. Really, in order to be healthy, I don’t have to be the fastest. In order to have a better quality of life, I do need to exercise regularly. So do you! The more reading I have done on the subject about walking; I see that our problem as a society is not that we are not walking is that we are not moving at all.

Not moving enough during the day is a HUGE problem for the future of our civilization. (Another subject that I am currently working on is plant-based nutrition, they both go hand in hand) There are two issues that we need to address as a society: 1. Incorporate physical activity in schools, 5 days a week from kindergarten to universities. 2. We need to find ways to walk to work, school and around the neighborhood.

Here are two simple ways to get started:

  1. Park ONE mile away from your destination and WALK to work or school.
  2. Three times a week invite a family member or a friend or a co-worker to join you for a 30 minute walk.

Documentary The Walking Revolution

As an exercise physiologist, I am shocked by the alarming rates of increased heart disease, strokes, obesity and other ailments because of inactivity. I can guarantee that you do not want to be another statistic in the documentation of the American Heart Society. You can do something to improve your health outcome. This time you can have control of your exercise and diet by simply giving yourself a little bit more time to take care of yourself by walking and eating better. You don’t need to run a marathon or complete a triathlon, all you need is 30 minutes of physical activity most days of the week.

During my research I came across this website and you could listen to this 30 minute documentary while you go for a walk 🙂

A Drug called Exercise


A Drug called Exercise

We have an obesity problem in the United States. Being inactive has an array of harmful health effects. Exercise is a powerful tool for both the treatment and the prevention of chronic disease and obesity, as well as premature death. Unfortunately, physical inactivity is the MAJOR public health problem of our time.

What can you do? The simple dosage is to exercise 150 minutes per week… (But you can start by doing 20 minutes twice a week)

How can you get motivated? Give yourself one hour a day to spend time with yourself. Within that hour you cna exercise for 30 to 40 minutes, you decide. The rest of the time you cna read, listen to music, meditate, prepare a quick fruit salad. If I gave you an exercise pill in a bottle would you take it? I can send you a prescription in a bottle, but you need to do the work.

What will this Drug called Exercise to for you?

  • Prevent obesity and mitigate its risks
  • reduce development and improve management of diabetes type I and II
  • Prevent and treat cardiovascular problems
  • Improvement of hypertension
  • Prevent osteoporosis and fractures
  • Reduce risk of dementia in Alzheimer
  • manage depression and anxiety and more…

No matter at what age you start, you will have a better quality of life. The most dramatic effect to see from your exercise will be a happier life.


Administration of Exercise

The side effects of exercising are measurable as well; your blood pressure, heart rate, blood sugar decreases, you will have stronger muscles and bones, it will improve your mood, it will give you confidence, uplift your self-esteem and concentration, your sleep habits will be improved, you will increase your metabolism.

You can exercise on your own or with a friend, You can do it at home, a gym or outdoors. You can hire someone or you can purchase an app to tell you what to do. There are plenty of youTube videos and learn.


Cost of your care if you suffer from osteoporosis

Exercise is cost effective for medical conditions and to prevent illnesses. You have a natural risk reduction for disease and it can cost as little as nothing.

If you do not exercise or if you have an inactive lifestyle it can be more costly than a gym membership or hiring an expert to help exercise. Ask your doctor to help you get started with exercise before he or she gives you a pill prescription. Show your doctor that you are capable of changing your habits of exercise.

Slides by Dr. Sallies, MD, FACSM during his presentation about Exercise is Medicine

Transformational Coaching with Susan

MyEandW-wheelMy aspiration for creating a 12 Week Transformational Coaching program is to provide a guide that can help you start a new point of view towards your health and wellness. It all starts with learning about you using the My Exercise and Wellness Wheel. For as little as $25 a week you can start a life of satisfaction and happiness. There are plenty of ways to start a happier more desired life. I have learned to live a fuller life by trusting myself first. We are all interconnected and learn similarly. I started by trusting myself and by connecting with my body through exercise and mindful awareness I have awaken my potential.

Allow me to help you discover the goodness and beauty in you!

How does it work?

We set up an appointment to talk online or in person. I explain the My Exercise and Wellness Wheel and how you fit in that wheel. If there is something where I can help you or if there is an area outside of my expertise then I recommend a specialist for you.

What do I get out of it?

You will receive SMART goals with an exercise guide with the following:

  1. Physical activity exercises to improve many areas of your health:
    1. Strength Training
    2. Aerobic Exercise
    3. Flexibility
    4. Weight Loss
    5. Stress Management and Relaxation
  2. Five minute mindful exercises to help you focus
  3. Guidelines for proper eating habits
  4. Specific, Measurable, Attainable, Relevant and Time-bound goals
  5. A set of elastic bands from SKLZ for a total body workout
  6. Assessments for your Quality of Life
  7. 12 one to one visits at the convenience of your home.
  8. Journal to track your exercises and more

Where can I do the sessions?

  1. You can start the sessions from your home, Ogden and surrounding areas or via Skype. We set a time that is convenient with your schedule.

When should you see results?

  1. In 4 weeks.

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