Vitality with Vicki, LLC

Vitality with Vicki, LLC

Helping women over 40 lose weight and gain health! I designed my online health coaching program to guide you through a series of steps to help you create and maintain a new healthier lifestyle.

My passion as a certified personal trainer and health coach is to educate women on healthy living practices. This includes exercise, healthy eating, getting enough sleep, and lowering stress. Women need to learn to put their health first so they are able to live a life free from disease and pills. I offer personal training, which is one-on-one fitness instruction in my studio or your home (if you'

Operating as usual

Food as Medicine: How Diet Can Prevent and Manage Disease - To Taste 12/17/2021

Food as Medicine: How Diet Can Prevent and Manage Disease - To Taste

A great article summing up how nutrition important nutrition is for overall health and disease prevention. The website also has tons of recipes you could try instead of eating processed foods!
https://totaste.com/food-as-medicine-how-diet-can-prevent-and-manage-disease/?unapproved=12201&moderation-hash=9bb2d4fcb263c5603f0baca3e86c164b#comment-12201

Food as Medicine: How Diet Can Prevent and Manage Disease - To Taste Food as medicine (also called culinary medicine or culinary nutrition) uses diet and nutrition to promote health and decrease disease risk.

Chocolate Fig Bites - Fully Mediterranean 12/16/2021

Chocolate Fig Bites - Fully Mediterranean

I was going to post a video today talking about one of my favorite treats but decided to share the recipe for one instead!
I was watching the cook Giada De Laurentiis on tv years ago and wrote this recipe down because it was so easy and looked so good.
They turned out to be excellent and as far as treats go they're pretty healthy!
I guess it depends on what you consider healthy or not but to me they're sort of guilt-free as far as treats go!
They also really satisfy my craving for a sweet. It doesn't hurt that they're covered in chocolate!.
So I usually make them every year around the holidays because that's when I can easily find Mission Figs in the stores.
If you liked Fig Newtons growing up then you'll probably like this treat too.
So if you're looking for a healthier holiday treat then this is a good one to start with!
https://fullymediterranean.com/recipes/chocolate-fig-bites/

Chocolate Fig Bites - Fully Mediterranean These bites from Giada De Laurentiis are one of my go-to sweet treats as soon as figs come into season in late summer. At only 56 calories a piece, this dessert is perfectly chewy, decadent and sweet. In addition to being sweet and delicious, figs are a great source of fiber, potassium and magnesium...

12/15/2021
12/14/2021

Ab exercises

2 great exercises I did over the weekend that worked my abs really well!

Disclaimer:

Remember: this video is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or other medical professional before trying or implementing any information read or heard here.

Photos from Vitality with Vicki, LLC's post 12/13/2021

Good week to get out and do a little hiking here in Iowa! This is Squire Point trail. It can get a little muddy at times but it wasn’t bad yesterday when my husband and I went out.

12/13/2021

Here's a good quote to start your week off with!

Here's a good quote to start your week off with!

12/12/2021

Have you watched any great new Christmas movies this year? Please share so we don't miss them!

Tips for a healthy holiday season - Vitality with Vicki, LLC 12/11/2021

Tips for a healthy holiday season - Vitality with Vicki, LLC

Do you find it difficult to maintain any sense of health over the holiday season? It's taken me years to learn to have some control so I wrote this blog to share some of my strategies with you!
https://vitalitywithvicki.com/blog/healthy-holiday-season/

Tips for a healthy holiday season - Vitality with Vicki, LLC With all the gatherings of family between Thanksgiving and New Year, is it really possible to have a healthy holiday season? I think so!

Surprising ways to beat anxiety and become mentally strong – according to science 12/10/2021

Surprising ways to beat anxiety and become mentally strong – according to science

This doesn't seem like an uplifting article at all for a Friday! BUT...it's got some helpful advice for dealing with anxiety. Almost 20% of Americans deal with some kind of anxiety so I think we can use all the advice we can get!
https://theconversation.com/surprising-ways-to-beat-anxiety-and-become-mentally-strong-according-to-science-77978

Surprising ways to beat anxiety and become mentally strong – according to science You can make a start by doing things badly…

12/09/2021

Strength/osteoporosis prevention exercises.

2 easy band exercises you can do to strengthen your back and help to prevent osteoporosis.

Disclaimer:

Remember: this video is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or other medical professional before trying or implementing any information read or heard here.

12/08/2021

I would highly recommend this book if you want to know how to "get healthy"!

I would highly recommend this book if you want to know how to "get healthy"!

12/07/2021

Mental health help for the holidays.

Here’s my tip on taking care of your mental health over the holiday season!

12/06/2021

Something to think about as you start your week.

Something to think about as you start your week.

12/05/2021

Do you have a plan for exercise this winter when you can't get outside? Remember, if you fail to plan, you plan to fail!

10 motivational tools to maintain weight loss and health - Vitality with Vicki, LLC 12/04/2021

10 motivational tools to maintain weight loss and health - Vitality with Vicki, LLC

Thought this was a good blog post to reshare since it's the holiday season and there's a lot of temptation going on! We need all the help we can get!
https://vitalitywithvicki.com/blog/motivational-tools-weight-loss/

10 motivational tools to maintain weight loss and health - Vitality with Vicki, LLC If you want to lose weight and get healthy you have to adopt new behaviors. Then you need the motivational tools to maintain that weight loss

8 Free Sleep Meditation Apps To Relax Students During Exam Season! 12/03/2021

8 Free Sleep Meditation Apps To Relax Students During Exam Season!

This website is geared toward students but this article about sleep apps is really for anyone. I'm trying the "Sleepiest" app this week to see how I like it. Although it sounds like it's only free for the first week! So we'll see how this goes!
https://prestigestudentliving.com/blog/health-and-wellbeing/8-free-sleep-meditation-apps-to-relax-students

8 Free Sleep Meditation Apps To Relax Students During Exam Season! With exam season approaching, some students find it difficult to get a good night's sleep. We've found 8 free sleep meditation apps to help you relax!

12/02/2021

Explanation of s previous post.

Just wanted to explain that I don’t believe exercise is punishment!

Biphasic and polyphasic sleep: What is it and is it good for you? 12/01/2021

Biphasic and polyphasic sleep: What is it and is it good for you?

My sleep habits have changed as I've aged and I think I need to start practicing a biphasic sleep pattern to adjust to my body's new needs! I seem to only sleep well for 4-6 hrs each night, then it gets iffy. It has to be hormonal! What about you? Can you sleep well all night long?
https://www.medicalnewstoday.com/articles/319425

Biphasic and polyphasic sleep: What is it and is it good for you? A regular, sufficient sleeping pattern is vital to good physical and mental health. This MNT Knowledge Center article explores and explains biphasic and polyphasic sleep patterns. MNT looks at how these sleep patterns affect your health and ways to improve your sleep.

11/30/2021

Core work and osteoporosis prevention.

Here’s a great way to strengthen your core and your shoulders plus work on preventing osteoporosis. Keep up with your workouts and have a great week!

Disclaimer:

Remember: this video is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or other medical professional before trying or implementing any information read or heard here.

11/29/2021

Here's a short summary of the study on Valerian root and lemon balm.
https://pubmed.ncbi.nlm.nih.gov/24199972/

Here's a short summary of the study on Valerian root and lemon balm.
https://pubmed.ncbi.nlm.nih.gov/24199972/

11/28/2021

One holiday is over. Do you feel stuffed like a turkey? If so, what are you going to do about it?

Understanding target heart rate zones - Vitality with Vicki, LLC 11/27/2021

Understanding target heart rate zones - Vitality with Vicki, LLC

With the holidays here, exercise is even more important! Read my latest blog to learn how to get motivated to exercise and get the most out of it!
https://vitalitywithvicki.com/blog/target-heart-rate-zones/

Understanding target heart rate zones - Vitality with Vicki, LLC One way to get motivated to exercise is by understanding target heart rate zones and pushing yourself to work out at higher levels.

11/26/2021

Holiday exercise tip.

If ever there was a time to get motivated to work out it’s now! Make it a priority over the holiday season to keep the weight off!

How Exercise Changed My Life Forever 11/25/2021

How Exercise Changed My Life Forever

Getting motivated to exercise is easier by reading other people's success stories!
https://dailyburn.com/life/fitness/inspiring-stories-fitness-motivation/

How Exercise Changed My Life Forever Meet seven real people who overcame heartache, trauma, injury and life-long unhealthy habits to find happiness — and healthfulness — in exercise. They’re the ultimate fitness motivation.

11/24/2021
11/23/2021

Osteoporosis series

All women should work on preventing osteoporosis starting as early as age 30. Do these to protect your upper body.

Disclaimer:

Remember: this video is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or other medical professional before trying or implementing any information read or heard here.

11/22/2021

Thought this was a good one considering it's Thanksgiving week!

Thought this was a good one considering it's Thanksgiving week!

11/21/2021

Do you eat very many fermented foods? They're good for producing the healthy bacteria in your gut, so try getting more in your diet!

Get motivated with a heart rate monitor - Vitality with Vicki, LLC 11/20/2021

Get motivated with a heart rate monitor - Vitality with Vicki, LLC

Need a little motivation to exercise? You should consider a heart rate monitor to help you out. It's helped me and my husband for years to stay interested in our workouts!
https://vitalitywithvicki.com/blog/heart-rate-monitor-motivated/

Get motivated with a heart rate monitor - Vitality with Vicki, LLC Get more motivated to exercise and keep pushing yourself to do more by using a heart rate monitor. Here are a few devices you might want to

Conquering Addiction to Processed Foods on a Plant-Based Diet 11/19/2021

Conquering Addiction to Processed Foods on a Plant-Based Diet

People often don't know how to eat if they can't eat all the things they've grown to love over a lifetime. If you take it one step at a time you can learn to love other foods just as much or more just like this woman did. And the bonus is that you'll lose weight and feel better!
https://www.forksoverknives.com/success-stories/conquering-addiction-to-processed-foods-on-a-plant-based-diet/

Conquering Addiction to Processed Foods on a Plant-Based Diet Evon battled addiction to processed foods and cycles of depression and weight gain before adopting a plant-based diet. Read her story.

11/18/2021

Christmas gift idea

Wanted to share a Christmas gift idea with you for the hard-to-buy-for people in your life!

What Is Jackfruit, and How Should You Eat It? 11/17/2021

What Is Jackfruit, and How Should You Eat It?

Have you tried Jackfruit yet? I got a couple of really good new recipes in this article. The BBQ and the stew were both excellent!
https://www.forksoverknives.com/how-tos/what-is-jackfruit?utm_source=Klaviyo&utm_medium=newsletter&utm_campaign=8.31.2021%20FOK%20Chats%20with%20Dreena%20Burton%20About%20Her%206th%20Plant-Based%20Cookbook%20(VC9HE8)&_kx=Tk2-z8t2SmhSbt83T-MM7HmuBaiCqVPHXOoLN_VZLwU%3D.KCHNEa&fbclid=IwAR2WC-GKiCcWyry-ajQPjDbafLt-Zn81nIAl3bPkHGciXB_u3Hv2cPWCiNo

What Is Jackfruit, and How Should You Eat It? Jackfruit is more than just a sweet fruit; you can cook it and turn it into a savory dish, too! Learn more about jackfruit and get recipes here.

11/16/2021

Osteoporosis series.

Tip on preventing falls do you don’t break bones later in life. Everyone needs to work on this!

11/15/2021

Don't think of your health as an expense, it's actually an investment in your future!

11/14/2021

What will you do this week for you mental health? If you don't plan it, will it happen?

Videos (show all)

Ab exercises
Strength/osteoporosis prevention exercises.
Mental health help for the holidays.
Explanation of s previous post.
Core work and osteoporosis prevention.
Holiday exercise tip.
Osteoporosis series
Christmas gift idea
Osteoporosis series.
Osteoporosis series.
Hiking series.
Healthy drink tip.

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vitalitywithvicki.com

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2328 Baker Ave
West Branch, IA
52358

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm
Saturday 9am - 3pm
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Hanlin Dental Arts Hanlin Dental Arts
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Dental Arts in West Branch, Iowa is an owner-operated lab dedicated to delivering high-quality crowns and bridges to our dentists and their patients.