by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

What is S.A.D.? A type of depression that corresponds to the changes in the seasons. For most people, this starts in fall and continues throughout the winter months. This usually starts and ends at the same time each year when the seasons change. As the season progresses, your symptoms may progress as well. Seasonal affective disorder occurs more often in women than men; also, it occurs more often in younger adults than in older adults. But it can affect anybody at any stage in their life! What may increase your risk of S.A.D.?

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

With so much uncertainty in the world right now, you might be more aware of your stress levels now more than ever. The world is simultaneously going through a global pandemic and significant social and political upheaval, plus many of us are still dealing with big changes in lifestyle, like working from home, facilitating virtual learning for kids, and continuing public health precautions like limiting our interaction with friends and family which can take its toll on us mentally and emotionally. Stress is inevitable, even in the best of times, but how you look at stress determines how it will affect you. Take control of the situations in your life you have control over, find what works best for you, and find a stress management routine to create a healthy relationship with the stressors in your life.

Here are some healthy ways to cope with stress...

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

We tend to focus so much on our physical fitness but do you ever focus on your mental fitness? Your brain needs exercise just like your muscles do. You can become more mentally strong, healthy, and fit at any age! You just need time, practice, and consistency. Here are 10 ways to start focusing on your mental fitness today!

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

The average person thinks 12,000 to 70,000 thoughts a day. And we tend to judge and blame others much more harshly than we do ourselves. We all have our own beliefs, thoughts, and purpose that build our identities, so questioning ourselves can be uncomfortable. No one said change was easy, but it is almost always worth it. The following questions will challenge your purpose and beliefs and may be tough to answer. If you honestly answer them, hopefully you will be able to go forward and make different or better choices in the way you think and act.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Are you looking to mix up your fitness routine this summer? Being active for 60 minutes can be fun if you find activities you enjoy. Even get your kids involved in the summer activities planning!

Here are some fun ways to stay active this summer:

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

As Stay at Home Orders are being lifted and businesses are starting to reopen, you might be thinking of your return to the gym. We are all so excited to see you when our doors open on May 26th! We hope you have been staying healthy and taking care of yourself during this pandemic. Before you return, Western Personal Trainers and Group Fitness Instructors would like you to keep a few things in mind as you head back to the gym.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

We all face challenges in our lives that can impact our mental health, and everyone experiences something different. Mental health conditions are more common than you may think. Some people don’t like to talk about them or might be scared to. But you are not alone...

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Earth Day is celebrated annually on the 22nd of April. And this year marks 50 years of Earth Day! In 1970 the idea for the first Earth Day was proposed to have one day to focus on the environment. Each action we do can either help or hurt our planet. Many unfortunate events happen to our Earth: using plastic, oil spills, pollution, and wiping out forests. And our Earth needs us now more than ever.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Even when you are not intentionally exercising, you are still burning calories. Whether you are folding laundry or sitting in a chair jiggling your legs. That is NEAT.
Non-exercise activity thermogenesis (NEAT) is the energy you expend for everything you do that does not involve sleeping, eating, or exercise. NEAT is just one of the four components that makes up your metabolism.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

What does wellness look like to you? Most people associate wellness with physical and mental wellbeing, however, there is more to wellness than that. In my practice as a Health Coach, I approach wellness with eight different dimensions that I guide my clients through to find their balance. Each wellness journey is unique, so being able to assess all dimensions of wellness helps my clients be the best version of themselves. Read on to learn about the eight dimensions...

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

National Sleep Awareness Month is observed in March annually. This is a great opportunity to stop and think about your sleep habits and how to improve them. Also, the second Sunday in March is Daylight Savings where we get to “spring ahead” and advance our clocks one hour. “Spring ahead” and “fall back” may affect you more than you know, so it is important to be aware of your sleep and your health. How have you been sleeping lately? How much sleep are you getting? What is the quality of your sleep? How is your sleep, or lack of, impacting your well-being?

by Alexis Alger-Feser
Certified Health Coach & Personal Trainer

Random Acts of Kindness Day is Monday, February 17th and kicks off a week-long celebration for Random Acts of Kindness Week! This day and week are celebrated nationwide to encourage others to engage in a random act of kindness. It doesn’t take much to be kind, but it can make a huge difference in someone else’s life. Random acts of kindness do not have to be extravagant. Something as simple as smiling at someone, holding the door open, or letting someone cut in front of you in a traffic jam are all ways to be kind to others. Read on to see some random acts of kindness experienced by Western staff members!

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Would you let your cellphone battery die? What about letting your vehicle run out of gas? Why is it that we usually care for our valuables more than we do ourselves? When life gets busy, it may be hard to fit everything into your day, especially self-care. Trying to excel in your career, maintain a social life, eat nutritious meals, drink enough water, sleep, exercise, and care for your family. The list could go on and on. But how can you find that balance in your life by making time for yourself?

by Alexis Alger-Feser, Certified Health Coach

The new year is right around the corner and you may start thinking of what New Year’s resolution you are going to set for 2020. This is the perfect time to reflect on the past year’s behaviors and promise yourself to make positive lifestyle changes in the coming year. I want to help you make that resolution stick by creating some lifestyle changes...

by Alexis Alger-Feser

I think we all know cardio benefits our hearts, but that is not all! Here is how cardio affects your whole body...

by Alexis Alger-Feser

Every year there seems to be a new fad or diet kick that promises big results. Oftentimes the science behind a new diet or fitness trend is not fully understand and we base decisions off what we hear from others (or what we want to believe).  “Diets” seem to be used as a quick fix solution to lose ‘x’ amount of weight quick, but..