In 2021, 91% of the New Year’s resolutions made in America were related to fitness. However, less than 8% of people see their goal to fruition. Here’s a few tips to stick with your fitness goals in 2022! Write them down Writing your goals down provides a visual. This makes your goals feel tangible and creates […]
This time of year it’s common for many to overdo it with beverages. People often underestimate the effects that too much alcohol, caffeine and sugary drinks can have on their mind and body. Moreover, beverages, alcoholic and non-alcoholic, can add empty, unnecessary calories to your day. Stay Hydrated The dry winter weather makes us more susceptible […]
For many of us our days are jam-packed with work, caring for children, shopping, planning gatherings, meal planning, and the other dozen things on your daily to-do list. It can feel difficult to add time for exercising into the mix. Over the holidays you’re most likely consuming more calories than normal, so remaining active is important. […]
Let’s be honest, eating healthy over the holidays can be hard. The key word this holiday season is balance. Food is not a reward. Exercise is not a punishment for eating. Keep that in mind this year. Enjoy the holiday season to its fullest by sticking with your healthy eating habits and exercise routine AND allowing […]
Hopefully you’ve developed some healthy habits and routines with the help of our program. Don’t throw it all aside for the remainder of the year! Whether you’re planning holiday meals, getting together with friends, traveling, or at work – stick with your healthy habits. When you’re eating healthy, exercising, and sleeping well – you’re equipping your […]
Tis’ the season to be overwhelmed and stressed out. Let’s cut the Grinch a break– he was only acting out on the feelings we ALL have this time of year! The primary source of holiday stress is the expectation to be jolly. The American Psychological Association (APA) determined that the top holiday stressors include lack of time, financial concern, […]
The holiday season kicks off with a Thanksgiving feast. A feast. That can make it seem impossible to stick with your health goals. Rest assured it is possible to enjoy Thanksgiving without stuffing yourself (leave that to the turkey). Let’s kick off the holiday season with a healthy start. Manage Your Portions With a little planning, you can […]
We’ve made it to yet another November. A month that brings focus to all the things we have to be thankful for – family, friends, good food and warm homes. November is also a month of awareness – Diabetes Awareness month. Diabetes affects 1 in 10 Americans, and has unfortunately become a common household term. The […]
Whether you’re just starting on your fitness journey or a regular at the gym, walking is a great way to improve and maintain good health. Walking is a low-impact exercise that is free and requires no equipment – just walking shoes! As a low impact exercise, it’s an especially good form of physical activity for individuals […]
Whether it’s in the workplace, or at the gym, it’s important to take measures to prevent injury. Physical activity is supposed to make you stronger – not injure you. Are you doing everything you can to ensure your health? Routine Physicals – Routine check-ins with your doctor are always important, but especially if you’re starting an […]
This week Coach Rachel is answering your questions .We’re covering clean eating, universal diets, how to enjoy exercising, metabolism, stress and more! Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on a different wellness topic. We meet every Wednesday from […]
It’s back to school time and with that comes a potential change in routine. This week we’re chatting about how to establish and set up a successful routine to help you achieve your health goals. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for […]
This week Coach Rachel is discussing the importance of meal planning, sharing a few meal prep and planning tips, plus we’ll plan a few meals together. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on a different wellness topic. We […]
This week we’re chatting about ways to maximize your sleep. Learn why sleep is good for your health plus tips for better sleep. Check our blog for 6 quick tips for better sleep as well. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for […]
Who doesn’t love a good night’s rest? Afterall, one of the best feelings is crawling into a freshly made bed with no alarm set for the morning. While this isn’t an option every night, there are still many ways you can reset and recharge each night. Why is sleep so important anyway? While we get our […]
Join Coach Christina this week for our monthly Health Coach Q&A – where we answer YOUR questions. This week we chat tracking your activity, healthy restaurant dining tips, finding an accountability buddy and more! Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning […]
Counting macros? Have you heard about it, but not quite sure what it is? This week Coach Rachel explains what macros are and how you count them. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on a different wellness topic. […]
July is Parks and Recreation Month. For this week’s wellness chat we will be talking about the importance of our park systems and ways you can engage with your local parks. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on […]
Summer is full swing! It’s a great time to remember how to enjoy the outdoors safely. Join Coach Rachel to discuss tips for staying safe, healthy and active this summer. You can read more in our Fun in the Sun blog post as well. Register to Join Weekly Wellness Chats The weekly wellness chats are an […]
We are officially in summer! There is nothing like spending the day at the pool, at the park, or camping with family and friends. However, with the nicer weather comes different challenges in keeping ourselves well. The heat, sun, and bugs can leave us vulnerable. While you are enjoying the outdoors, friends, family, and everything else […]
Join Coach Rachel this week for our monthly Health Coach Q&A – where we answer YOUR questions. This week we cover multi-vitamins, workout duration, how to build lean muscle mass, eating carbohydrates, mental wellbeing and more! Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week […]
Your sleep and your health and well-being are interconnected. Coach Rachel is chatting about the importance of sleep and will provide a few tips for a more restful night’s sleep. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on a […]
A smoothie made with the right ingredients contains high amounts of water, fiber and protein so you feel as satisfied as you would normally after eating a meal. Step 1: Pick Your Liquid A smoothie made with the right ingredients contains high amounts of water, fiber and protein so you feel as satisfied as you would […]
This week we’re joined by our co-founder and chief technology officer to chat developing a H.E.A.L mindset. We will be talking about the fundamentals of healthy eating and active living and how to set yourself free from the concept of being on a diet and doing things that are not sustainable. Register to Join Weekly Wellness […]
June 17th is National Eat Your Vegetables Day and right in the middle of National Fresh Fruit and Vegetables Month. Now that’s a holiday we can get behind here at incentaHEALTH! Dietary guidelines recommend adults eat 1 1/2 to 2 cups of fruit per day and 2 to 3 cups of vegetables per day. The majority of adults do […]
What’s your ‘why’ for improving your health? For many of our members, it is to set a good example for family members. This week we’re chatting family health and fitness. We’ll talk about why family health is important and ways you can get active together! Register to Join Weekly Wellness Chats The weekly wellness chats are […]
What’s the difference between a diet and a lifestyle change? We’re chatting about how you can develop a better relationship with food and exercise that will lead to more sustainable habits, less yo-yo dieting, and better body confidence. You can read more in our blog post as well. Register to Join Weekly Wellness Chats The weekly […]
Happy June! With summer right around the corner, have you had the thought that you need to diet to get your pool body ready? Have you turned down plans because you don’t feel comfortable in your own body? Are you stuck in the never ending diet cycle? Often, healing our relationship with food and exercise leads […]
Join Coach Rachel this week for our monthly Health Coach Q&A – where we answer YOUR questions. This week we chatted everything from toxic metals in organic food to protein needs and smoothies. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and […]
Our mental health and physical health are interconnected. We chatted last week about the science and research. This week, for Part 2, we’re chatting about what a healthy pattern looks like and how you can eat to support your mental wellbeing. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve […]
Our mental health and physical health are interconnected. For Part 1 of the Gut Brain Connection, Coach Rachel will dive into the science and research into the mental health effects of food. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion […]
Some of us thrive doing physical activity, we live for the gym and the next athletic adventure. And then some of us would rather be doing literally anything else as long as we are not getting hot and sweaty. Coach Rachel is sharing a few tips to help you develop a positive attitude and relationship with […]
Some of us thrive doing physical activity, we live for the gym and the next athletic adventure. And then some of us would rather be doing literally anything else as long as we are not getting hot and sweaty. If you are in the latter group, this is for you. While every sport may not be […]
From carb myth busting to how to eat healthy while traveling – we answered member questions this week. Watch this week’s wellness chat and see what Coach Rachel has to say. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on […]
We’re chatting the benefits of regular physical activity and sharing how you can set yourself up for success and build a sustainable exercise routine. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on a different wellness topic. We meet every […]
Every year on April 22 we celebrate Earth Day and the importance of protecting our environment. Maybe you started recycling or swapped plastic water bottles for a reusable one in the past few years. This year, celebrate Earth Day by improving your health and the Earth. Here are six things you can do: Bike or Walk […]
We’re diving into the science of stress and chatting strategies for managing stress. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on a different wellness topic. We meet every Wednesday from 12:00-12:30 MST. We hope you can join us! Learn […]
Let’s check in and see how we’re progressing with our goals. What’s worked? What hasn’t worked? Many resolutions fail, but yours don’t have to! Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on a different wellness topic. We meet every […]
For many, a visit to the doctor or the dentist isn’t something we look forward to and may be something we avoid all together! Preventive care and regular visits to your doctor and dentist are an important part of self-care. Preemptively visiting your health care provider helps you live a healthier life. Regular check-ins, annual physicals […]
Our brains have a negativity bias. Learn more about positive feedback loops to help you create resiliency. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on a different wellness topic. We meet every Wednesday from 12:00-12:30 MST. We hope you […]
March is National Nutrition Month, so this week we are talking all things nutrition related from healthy eating 101 to nutrition-related member questions. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 minutes a week for learning and discussion on a different wellness topic. We meet every Wednesday […]
Mindfulness: it’s more than just meditation. You can practice mindfulness while brushing your teeth or while walking. Listen to this week’s wellness chat to learn more about mindfulness, types of mindfulness and ways you can incorporate mindfulness into your life. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out […]
What is diabetes? In short, diabetes is a disease that occurs when your blood sugar (blood glucose) is too high. To lay a little science on you, when you ingest carbohydrates, the body breaks them down into blood sugars which it then converts to energy. Insulin, a hormone, then transfers that glucose from the bloodstream to […]
Self-care is the small actions we do each day to support our wellbeing physically, emotionally and socially. Watch this week’s wellness chat to learn about types of self-care, small actions you can take to support your own self-care, and self-care myths. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve […]
For some of us, self-care comes easily. For others, it is merely just a buzzword. It is much more than going to the salon once a month; it is the things we do on a regular basis to fill up our own cups after life inevitably pours it out. Self-care is not a one size fits […]
This week we answered YOUR questions. From Keto diets to how often you should weigh in to how much protein you should eat – we answered a dozen member questions this week. Watch this week’s wellness chat and see what Coach Rachel has to say. Register to Join Weekly Wellness Chats The weekly wellness chats are […]
February is American Heart Month, a time to focus on what you can do to create a healthier heart! In America, heart disease is the leading cause of death for men and women. You could be at risk for heart disease if you smoke, are obese, have high cholesterol or high blood pressure. The good news […]
Join our Health Coach Rachel to learn more about heart health, what puts you at risk for heart disease, and what you can do to improve your own heart health. Listen to Coach Rachel’s weekly chat to learn more. Register to Join Weekly Wellness Chats The weekly wellness chats are an opportunity to carve out 30 […]
This week was the final part of our goal setting and habit tracking topic series. We reviewed the importance of setting SMART goals, creating action plans, overcoming obstacles, and creating habits. So what comes next on your habit creating journey? Listen to Coach Rachel’s weekly chat to learn more. To help you on your journey to […]
This week we had a great conversation on creating habits. A habit is regular tendency or practice. We can have good habits (brush my teeth before bed) and bad habits (smoking, stress eating). You can read more about making small changes for long term success in our recent blog post. Watch this week’s wellness chat to […]
We all have habits that we would like to change. Maybe you are a nail biter, you forget to put the cap back on the toothpaste, you are a smoker, or you turn to less healthy food options when you are stressed. Changing habits can be daunting no matter how big or small. When looking to […]
This week we talked about overcoming obstacles that may prevent you from achieving your goals. What does success look like for you? What obstacles might surface? Who can you lean on for support? Watch this week’s wellness chat to learn more. Register to Join the Weekly Wellness Chats The weekly wellness chats are an opportunity to […]
This week we created action plans to help us achieve those SMART goals we talked about the week before. Listen in to learn what an action plan is, what its purpose is, a quick review of SMART goals and then create your own action plan along side Health Coach Rachel. Download our action plan template. Register […]
Every five years, the United States Department of Agriculture (USDA) releases updated dietary guidelines. In the past, these guidelines have been showcased through different food pyramids and MyPlate. The 2020-2025 guidelines are tagged with “Make Every Bite Count.” This means choosing nutrient dense foods and drinks while staying mindful of your total calorie intake. So what does […]
This week we talked about setting SMART goals. Listen to Health Coach Rachel go over what a SMART goal is, write your own SMART goal and hear a few members share their own goals. You can also read our blog post on SMART Goal Setting. Register to Join Weekly Wellness Chats The weekly wellness chats are […]
Welcome to a new year! It is such an exciting time to start fresh, re-align our goals and pave the way to a better us. Many people set lofty New Year’s resolutions and often give up before February. So how do we make sure we can achieve our goals? We write them down and make them […]
This time of year it’s common for many to overdo it with beverages. People often underestimate the effects that too much alcohol, caffeine and sugary drinks can have on their mind and body. Moreover, beverages, alcoholic and non-alcoholic, can add empty, unnecessary calories to your day. Read on for three tips for healthy hydration this winter. […]
For many of us our days are packed with work, helping children with remote learning, holiday shopping and the other dozen things on your daily to-do list. It can feel difficult to add time for exercising into the mix. Over the holidays you’re most likely consuming more calories than normal, so remaining active is important. Plus, […]
The holidays can be a happy yet stressful time. Take care of yourself this year and manage your stress. Focus on being mindful, present, and thankful for your family, friends, health and well-being. Practice Gratitue This year has been tough, and the holidays are no exception. For every bummer, find a silver lining or three things […]
COVID-19 has changed every part of our lives this year and the holidays are no exception. This year you will just have to be creative (and honest) about the healthiest way to celebrate the holidays with loved ones. Take it as an opportunity to create new traditions, and reflect on what truly brings you joy this […]
The holiday season is upon us bringing with it cool winter air, treats galore, maybe a bit more online shopping than previous years, and that comraderie that seems to infect everyone, making people smile more readily (the smiles may just be hidden under masks right now, but they’re there!). But, there’s a darker side to the […]
Let’s be honest, eating healthy over the holidays can be hard. The key word this holiday season is going to be balance. Food is not a reward nor is exercise a punishment for eating. Keep that in mind this holiday season. That being said, you can enjoy the holiday season with balance by sticking with your normal […]
As the holiday season has quickly approached, you may be wondering how you’re going to enjoy the holidays and certain traditions given the way COVID-19 has changed almost every part of our lives. This holiday season will most likely look very different for many of us. Take it as an opportunity to find new ways to […]
Wishing someone “Happy Diabetes Awareness Month” is not quite the same as a “Happy Birthday,” but it’s important nonetheless (it just involves less cake). November asks us to bring diabetes awareness to the forefront, and in these Covid-heavy times, awareness and even moreso, prevention, of diabetes is more necessary than ever. While having diabetes does not […]
Try out this healthy Halloween Pumpkin workout! Depending on your fitness level, complete 10-20 repetitions of each exercise and 1-3 sets of each. 1 | Oblique Taps Rotate the pumpkin from side to site, gently tapping the pumpkin on the ground on each side. 2 | Squats Hold the pumpkin at chest height and perform a squat. […]
The leaves on the trees are changing, the morning air is crisp, and the days are getting a little shorter. There is no other season quite like fall to step back and take in all the beauty it has to offer. The changing of seasons also ushers in a new selection of produce to enjoy. From […]
October typically conjures images of orange pumpkins, black bats, red leaves, and yellow candy…not pink. Pink is the color of February and hearts and flowers, and not autumnal October. But, with October comes Breast Cancer Awareness month, marked on the calendars of countries across the world, where we are encouraged to “Think Pink.” With 458,000 deaths […]
Whether we like it or not, we all age. Our bodies change daily, and no amount of fitness, creams, botox, prayer, denial, or surgery can stop the relentless march of time’s effects on the body. We are lucky to live in an age where our lives have been extended through better nutrition and medical care, but […]
I had planned to write this month about taking care of oneself as the kids are returning to school—finding the time amidst the notebook and pencil shopping and new clothes purchases and last minute meetings and play dates to breathe and focus, too, on you…but if one thing is certain these days, it’s that nothing is […]
It’s been a year—to say the least. No one remains unscathed. We could not have foreseen the pandemic and the effects that will ripple through our world for a long time yet. Untold lives have been altered dramatically. Eyes looked to summer as the hopeful pivot point—the time when maybe, just maybe, life would become ‘normal’ […]
A quick and easy workout you can do while watching your kids play at the park, or in your own backyard! All you need is a sturdy bench or chair. Complete 10-20 repetitions per exercise, and cycle through 1-3 sets of each exercise depending on your fitness level. 1 | Bench Hops or Step-ups Facing the […]
Ok, guys, this one is for you, specifically. June is Men’s Health Month and it’s time to focus on yourselves. We, the women of the world, appreciate all of your hard work each day—your long hours, your strength, your work ethic—everything—but, we insist you take a moment and practice a bit of selfishness. Were you aware […]
Are you hitting snooze on your alarm more frequently? Time normally spent in the morning getting dressed, packing lunches and commuting is being saved as many of us are still quarantining at home – so why not sleep a bit later? But are you still struggling to get out of bed in the morning and get […]
Social distancing, hand washing and staying home are all ways you can reduce your risk for contracting COVID-19. But what if you contract the virus? Is there a way to make sure you have fewer complications? New research is showing that after age, obesity is one of the biggest risk factors associated with hospitalizations and poorer […]
There are many different levels of runners in the incentaHEALTH community! Maybe you’ve run a marathon, or you’ve decided to take up running since your gym closed. Regardless of your running level, you should always make sure you are taking care of your body so you can run injury free for years to come. With all […]
It’s a few weeks in. More to go. What might have started out as a sort of glorified stay-cation has now got you wondering how you’ve never murdered these people around you before now. Your husband’s chewing is like nails on a chalkboard. Your wife’s hair all over the place is looking more tempting as a […]
You’ve likely heard of the art of living in the present moment through mindfulness. Maybe you’ve even heard of mindfulness as a healthy way to manage stress, reduce anxiety, or even to help with alleviating symptoms of depression. Beyond managing the emotional aspects of our health, research supports the effects of mindfulness on the nervous, endocrine […]
With the closure of public fitness facilities such as health clubs, dojos, your favorite boutique gym and yoga studios, people are sweating about how they’ll stay in shape during the Corona quarantine. No need, though! You can still stay strong, flexible and in good health with a little creativity. We will be posting workout ideas during […]
Proper form is vital to keep your body healthy and to fully reap the benefits of resistance training without chronic injury. Regardless of the amount of weight you are lifting, proper form should be your number one priority. We will cover three of the most common exercises today and how to improve your form for each […]
With the onset of April, we notice the first changes in the air that signal spring—budding trees, a slight warming and freshness to the breeze, tulips rearing their colorful heads, Easter candy stocking the shelves, and the white, winter-hidden legs of all of us desperately seeking sunshine at long last. But, since 1992, April has also […]
The amount of quality protein that you consume is a key component to any healthy eating plan. In fact, Dr. Halton at the Harvard Medical School states that “Convincing evidence exists that protein exerts an increased thermic effect [calorie burning] effect when compared to fat and carbohydrate.” Protein helps you feel fuller for longer and on much fewer […]
We all know that breakfast is the “most important meal of the day” but why? Not only does consuming a healthy breakfast give you energy to start your day, but breakfast is also linked to many other health benefits including: improved performance and concentration, lower cholesterol levels, more strength and endurance throughout the day, and even […]
Walking through the grocery store these days can be frightening—barren shelves, shortages on a number of foods (unless you’re vegan—judging from the full stock of vegan products, they seem to be the only ones not in panic mode), and people fighting over Eggo Waffles. True story. Our world became a different place almost overnight. But don’t […]
Recent research shows that sitting for long periods of time may be as bad for you as smoking. Sitting for extended periods of time raises the risk of disability, diabetes, heart disease and cancer, not to mention obesity. Being too sedentary and spending too much time on our behinds is a real threat to our health. […]
Even though it may seem difficult to focus on personal health and well-being, living a balanced and healthy life is certainly well within your reach! Making small, attainable changes to your daily habits can help you to achieve the well-being you yearn for, and more importantly, deserve. Making a pact to take care of yourself is […]
The world is a crazy, scary place right now. There’s no hiding from the fact that life has changed and requires a completely different set of skills than the ‘normal’ we may know. Closures and physical distancing are creating new norms like home schooling, distance learning and remote working. Working from home is a foreign concept […]
STRESS – just seeing the word can cause anxiety for some people. Stress can be defined as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. It can also be defined as the non-specific response of the body to any demand of change. This means that there is such a thing […]
May is Mental Health Awareness month—even more significant in our current circumstances. Now, more than ever, people may be suffering from depression, anxiety, and other disorders as they are isolated, facing job loss, wondering how to pay the bills, and just struggling to make it through each day. Nearly 450 million people worldwide suffer from a […]
Aging naturally tends to be the goal for most—taking what each day brings us with grace—every grey hair; every wrinkle; and all the other physical changes. However, that does not mean blissfully going through each day, hoping for the best. With aging comes the potential for increased risk of several diseases, osteoporosis being one of the […]
In light of the current environment, we have launched [email protected], a tool to help employees connect with others through this trying time and be given extra tools and resources. All of our recommendations are centered around easily accessible resources and incorporate the entire family. incentaHEALTH is providing the following in connection with this campaign that we […]
Many of us have a love-hate relationship with the scale. Whether you’re looking to lose weight or maintain a weight loss, frequent check-ins with the scale are important. 6 reasons why weighing yourself is important It Sets a Starting Point – We understand it can feel discouraging to weigh yourself when just starting out on your […]
Sync your Apple Watch via Apple Health with your incentaHEALTH account to track your activity. Want to sync an Apple Watch? First, make sure that no other devices are currently synced with your account: Login to your incentaHEALTH account on a computer Select ‘Coaching Tools’ from the top toolbar Select ‘Activity Trackers’ Click ‘Manage Trackers’ If […]
