The Healthy 5: The Fatal Four Prevention

Welcome to GoinStrong Health Formation's Blog!

June 2026

It's Summer Time!!

 "Live in the sunshine, swim the sea, drink the wild air"- Ralph Waldo Emerson

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Hi there!

As a Health Coach, I try to educate and inspire people toward a healthy lifestyle. As a Spiritual Director, I help people become more aware of God's presence and movement in their lives. In this space, I aim to integrate both. 

There is so much confusion out there about Health. I hope some of what we talk about here will clear things up and help you move your health forward. In this Newsletter, I will raise awareness about all parts of health: Spiritual, Physical, Emotional, and Social. I will share resources I have gathered along with recipes, books, exercises, and more. 

Welcome to GoinStrong Health Formation.

Let's jump into today's topics!

Health

The Fatal Four - Online Course

Heart Disease | Diabetes | Dementia | Cancer

Understanding how lifestyle changes can support prevention and reduce the risk of disease is incredibly valuable. These classes were originally presented live and are now available as recorded videos, allowing you to watch them whenever it’s most convenient for you.

Enroll in all four classes for the full learning experience, or select the individual class that best matches your interests and goals.

Learn More HERE

Spiritual Life

Water From a Deep Well

In this podcast conversation, John Mark Comer and Jerry Sittser explore church history not just as a timeline of events, but as a living story that continues to shape Christian faith and practice today.

Rather than treating history as something distant or purely academic, they reflect on how the early church, medieval developments, the Reformation, and modern shifts all contribute to how Christians understand God, community, and discipleship in the present.

Watch HERE

Aging

Calisthenics - A Better Choice

Calisthenics is a simple and effective form of exercise for aging adults because it builds strength, flexibility, balance, and mobility using bodyweight movements instead of heavy equipment. As people age, maintaining physical function becomes essential for independence and quality of life. Exercises such as squats, wall push-ups, step-ups, leg raises, and gentle stretching help strengthen the muscles used in daily activities like walking, climbing stairs, carrying groceries, and standing from a seated position. These natural movement patterns support the body in staying capable, stable, and resilient for everyday living.

I’ve come to greatly appreciate calisthenics as part of my fitness routine. While I previously relied mostly on free weights, I’ve since begun exploring bodyweight exercises that support strength, flexibility, balance, and overall mobility. This shift has helped me focus on movements that benefit the body more broadly, improving not just muscle strength but also coordination and functional fitness.

Summer Time Tips

Summer is here!

It's time to be outside, travel, and hopefully -- relax! This is good news but too often our healthy practices go on vacation too. Here are a few things you can do to stay on track.

Get some Movement! Get outside and enjoy some fresh air! Regular movement throughout the day has a lasting impact on your overall health. If you have school-age children it is likely that your normal routine will shift. Consider this an invitation to create new ways for the whole family to stay active together. There is something about summer that naturally encourages movement, play and a more active lifestyle. Let's not miss the opportunity!

Watch out for Sugar! This almighty carb lurks around insidiously looking for someone to tempt. Sugar comes at us from all directions and especially during the summer. Backyard barbecues, day trips, traveling -- When we get tired our brain says, 'Sugar will help' and that is true. Decide what your go-to sugar treat is going to be. Maybe dark chocolate after dinner or Keto Ice cream, something that works in your meal plan and satisfies your sweet tooth. When presented with dessert at parties you can politely decline -- or simply have a bit without overindulging.

Take your healthy practices with you. When I travel I take along some snacks that work in my plan and I try to stick to my 'Rule of Health' as much as possible. I want to feel good and have energy to enjoy time with family and friends. I used to think that vacation was a time to indulge in foods I don't normally eat, like Oreos! But these foods leave me tired, bloated and cranky. So when traveling, be mindful and take your healthy lifestyle with you.

Weight Loss

Daily Accountability

Success on a weight loss journey is rarely achieved alone. One of the most valuable elements of my weight loss program is daily accountability, which many participants describe as the key to their success. My 10-week Holistic Health Coaching Program covers a wide range of topics designed to support lasting weight loss and overall wellness, including; what to eat, how to eat, recognizing hunger and fullness cues, overcoming self-sabotage, intuitive eating, stress reduction, self-care, developing a healthy identity, and more. While each of these components plays an important role, the daily accountability is what helps participants stay focused, motivated, and consistent over time.

Accountability creates connection, confidence, and momentum, helping you stay committed to your goals even when the journey feels difficult. Sometimes the most important step toward success is simply knowing that you don't have to do it alone. If you need a daily accountability partner, I would love to walk with you on the journey.

Click HERE and sign up today.

Finish this sentence.....🤔

When my health improves, I will be able to ...........

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Until next time!