6 reasons to embrace a healthier lifestyle in 2017

“This year I’m going to exercise and lose weight.” Sound familiar? We say it every December, only to fall short a couple of months later. How is 2017 going to be any different? Well, listen closely. Hear that sound? Feet against the pavement during a peaceful jog. The steamy sizzle of a stir fry cooking on the stove. Someone calling your name. It’s the sound of change…healthy change.    

1. It improves confidence.
When self-esteem is high it’s easier to ask for that raise, you feel comfortable wearing that little black dress, and you know you’ll catch the attention of that important date.


2. Your body will be stronger. You’ll be able to carry that load of laundry up the stairs with breath leftover at the top, and feel like a champion when you can double up on the grocery bags.


3. You’ll be happier. You’ll want to pay it forward at the coffee shop and you just might be caught singing in the shower.


4. You’ll save money. Imagine the cash leftover when you stop buying those sodas, when you walk instead of drive, and when you leave the processed food where it belongs, on Isle 4.


5. You’ll set a good example for others. People will notice that zip in your step, and they’ll likely want to join you in that 5K.


6. You’ll increase your energy. You’ll wake up in the morning wanting to go to work. You’ll want to take that evening walk with the dog. And, you’ll be more apt to eat a healthy breakfast.


You can have it all when you commit.

So let’s do it, together. Rally28 is the weight-loss system with ingredients that are proven to work. You will understand where Rally28 got its name when you look in the mirror and see a new you, when you learn how to eat healthy again, when you discover how easy it is to keep exercise and sleep in your daily life.

Do you hear the rallying cry now?

Ready for a healthier lifestyle?

Determining your fitness “why”

fitness_why_1116 Whether you’re starting a new fitness routine or you’ve been working out for years, we all struggle at some point to find the motivation – our “why” – to continue pursuing our goals.  What happens when we hit that proverbial wall or can’t seem to get started?

There are several paths toward finding your fitness motivation. Extrinsic motivators, such as winning a weight loss competition, a beach vacation, or fitting into a smaller dress or pant size before an event, are great for getting started on your fitness journey.  However, finding the intrinsic motivation to continue with your program after having some success may take self-exploration or a coaching session to discover your inherent reason for continuing your routine. Do you enjoy it, or are you doing it simply for the reward?

What do you see yourself doing years from now?

Along with health and fitness goals, be sure to envision your career, hobbies, responsibilities, and desires along that path toward Whole Health. Capture the elements in your life that will bring you joy. Today, determine if the fitness path you’re currently on will allow you to achieve those goals, or if there are changes you can make that will help you engage in future hobbies and activities.

Ask yourself these questions:

  • Who are you exercising for?
  • How will making a fitness routine help you achieve your long-term goals?
  • Will an exercise routine help you move easier or make activities more enjoyable?
  • What are the end results you are looking for, and how will they change your life?

Over time, when exercise becomes valued for its personal worth and utility, you may discover lasting behavioral changes. 1

The Self-Determination Theory (SDT)

SDT is based on an assumption that individuals make choices, such as whether or not to exercise, by self-determined motives.  It also recognizes that there are other forms of motivation that may still serve a purpose, but may not be as lasting.1 For example, studies have shown that when exercise participants, especially women, have their results driven solely on physical appearance, there is less inclination to continue.2

SDT makes the argument that the need for competence, such as the feeling of being fit or skilled enough to exercise; receiving positive feedback; joy in reaching personal goals; or achieving fitness success, are important factors to finding and maintaining motivation.1 This could mean succeeding in a new personal challenge or completing a new fitness class. Enjoying new experiences, creating social connections, and finding your comfort zone, are all essential to the development of internal motivation.1

Most exercise participants have both extrinsic and intrinsic motives that can go hand in hand. Find your external motivation to get started and your internal motivation to stay on track.  You will find yourself on the path to a successful and suitable fitness plan!

Ready to turn back the scale?

Rally28 is for you! This weight-loss program offers a simple, yet effective way to help you change your body and your life. This winning combination of Genesis PURE’s proprietary Craving-Control Technology and sustainable fat-burning ingredients support weight loss while you develop healthier habits for real, lasting results.

Rally28 also incorporates group benefits and peer coaching that can help you stay  motivated. Having friends cheering you on might be all you need!

Learn more at www.rally28.com.

As always, consult your doctor before starting any fitness routine.


  1. Teixeira, P. J. Carraça, E. V. Markland, D. Silva, M. N. & Ryan, R. M. Exercise, physical activity, and self-determination theory: a systematic review, Int J Behav Nutr Phys Act 9, 78 (2012).
  2. Kohlstedt, S. S. Weissbrod, C. S. Colangelo, A. M. & Carter, M. M. Psychological Factors Influencing Exercise Adherence among Females, PSYCH 04, 917–923 (2013).

Tips for fitting exercise into a busy schedule

thumbnail These days, it may feel almost impossible to find time to exercise in an already busy schedule.  We all have the same 24 hours in a day.  So, why is it some people find time to exercise daily, despite a busy schedule, and others not at all?  Here are suggestions to help incorporate exercise or movement into your day.

  1. Workouts don’t need to take up a large part of your day. Instead of thinking you need to spend hours in the gym, make your workouts short and efficient. You can accomplish the same amount of work in 15 minutes at a high intensity that you can in 30 minutes of moderate intensity.1  An example of a high-intensity interval training (HIIT) session is a Tabata, which is done by setting a timer for 20 seconds, and safely performing any cardiovascular exercise that you enjoy, such as spinning, jumping jacks, or sprints for the entire 20-second duration.  Rest for 10 seconds and then repeat 20 seconds of activity with 10 seconds of rest for eight full rounds.  You can do one exercise, or switch it up during each interval.  Repeat this 3-4 times and you have completed your workout for the day.
  2. Turn your commute into a workout by walking or riding your bike. Stash a clean pair of clothes at work and take only your essentials, such as identification, keys, and phone on your commute. If this is not possible, get off the bus or train a few stops before yours and walk the rest of the way.  Every calorie burned counts!  Be prepared and bring an extra pair of shoes to keep at your desk.
  3. Schedule your workouts and set reminders in your mobile device, computer or write it down on your calendar. Be very precise, including dates and times.  If working out first thing in the morning, set your clothes out the night before as a visual reminder. To save time, wear clean workout clothes to bed. Treat this appointment just like important doctor or dentist visits. Chances are, you wouldn’t miss other scheduled appointments, so make exercising one of those important appointments, too.
  4. Workout at work. Bring exercise tubing or dumbbells and incorporate 12-15 repetitions of bicep curls, triceps extensions, and overhead presses throughout your day.  Bring in a stability ball to address your core and lift your legs up and down (as if you were marching) as you sit at your desk.  Take advantage of your lunch break and fit in some physical activity by going for a brisk walk or jog, if time allows.
  5. Make family time active time by exploring creative ways to include physical activity. Instead of watching television or going to a movie, play an active game, go for a walk, try out a water park, or explore a new activity together.  You still have all the benefits of spending time with each other while creating new memories.  Also, try scheduling an active date with your significant other — find a new park to explore, go for a jog together, or find a sport you both enjoy.
  6. Get moving no matter what your age. A study in the Annals of Internal Medicine showed that exercise can improve memory and reverse muscle loss in older adults. As people age, they don’t get enough physical activity. According to Thomas Gill, a professor of geriatrics at Yale School of Medicine, showed in this study that walking reduced subsequent disability episodes.2

Ready to turn back the scale?

Rally28 is a weight loss program offering a simple, yet effective way to help you change your body and your life. This winning combination of Genesis PURE’s proprietary Craving-Control Technology and sustainable fat-burning ingredients support weight loss while you develop healthier habits for real, lasting results. Learn more at www.rally28.com.

Always be mindful and understand your own limits and always speak with your doctor before starting any exercise regimen.

This article is for nutrition information purposes only and does not constitute medical advice. Always seek the advice of a qualified health provider with any health concerns you may have. The information in this article is not intended to promote any specific product, or for the prevention or treatment of any disease. Highlights taken from studies should not be viewed as scientific fact, but rather as the author’s interpretation of a scientific study. The validity of study information is not guaranteed nor are the author’s views guaranteed to be aligned with those of the researchers that published the study. 


  1. Gibala, M. J. et al. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance, J. Physiol. (Lond.) 575, 901–911 (2006).
  2. Thomas M. Gill, MD. Effect of Physical Activity on Mobility Outcomes. http://annals.org/aim/multimedia-player/13496180

Tips for getting a good night’s sleep

tips_goodsleep Sleep is one of the basic needs of the body, and here at Genesis PURE we believe in giving the body what it needs to thrive. That includes quality products that support nutrition, performance, beauty, and life balance. Getting quality sleep is an important way to achieve a lifestyle of Whole Health.

Sleep needs vary from person to person. However, the average adult needs seven to nine hours of sleep, while school-aged children and adolescents need about ten hours. Getting less sleep than your body needs, called sleep deprivation, may negatively impact many areas of your life including: memory, mood, learning, hormone production, and cardiovascular health. A lack of quality sleep can also lead to weight gain.

Below are several tips, as outlined by the National Institutes of Health, to help you get a good night’s sleep.1

  • Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, we have a hard time adjusting to changes in sleep patterns. Sleeping in later on weekends won’t fully make up for a lack of sleep during the week, and will make it harder to wake up early on Monday morning.
  •  Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days, but no later than two to three hours before your bedtime.
  •  Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to fully wear off. Therefore, a cup of coffee in the late afternoon can make it hard to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.
  • Avoid alcoholic drinks before bed. Having a “nightcap” or alcoholic beverage before sleep may help you relax, but heavy use robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion may also contribute to impairment in breathing at night, as well as middle-of-the-night wake-ups once the effects of the alcohol have worn off.
  • Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion that can interfere with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate.
  •  If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your doctor or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or earlier in the evening.
    Take 1 fl. oz. of Genesis PURE Coral Calcium before retiring to bed, with a light snack. Magnesium can help promote a restful night of sleep, as well as protein synthesis, muscle and nerve function.* Coral Calcium contains an excellent source of magnesium.
  • Don’t take naps after 3:00 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night.
  • Relax before bed. Don’t over-schedule your day. Leave time to unwind at the end of the day. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
  • Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep. Add a few drops of Genesis PURE’s lavender essential oil to the water for a soothing scent that soothes both the mind and body.
  • Have a good sleeping environment. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can also help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep. Diffuse Genesis PURE essential oils at night to create a relaxing environment.
  • Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime.
  • Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes, or if you are starting to feel anxious or worried, get up and do a relaxing activity until you feel sleepy. The anxiety of not being able to sleep can actually make it harder to fall asleep.
  • Watch your weight. A lack of sleep can trick your brain into finding things that make you feel better, including food. Your sleep-deprived brain can find it harder to say no to that piece of candy. A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks.2

If you consistently find it difficult to fall or stay asleep, and/or feel tired or not well-rested during the day despite spending enough time in bed at night, you may have a sleep disorder. In this case, please seek the care of a qualified health practitioner.

1National Institutes of Health (2011). Your Guide to Healthy Sleep. http://www.nhlbi.nih.gov/health/public/sleep/healthy_sleep.pdf.


*These statements have not been evaluated by the Food and Drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This article is for nutrition information purposes only and does not constitute medical advice. Always seek the advice of a qualified health provider with any health concerns you may have. The information in this article is not intended to promote any specific product, or for the prevention or treatment of any disease.


Keep track one day at a time

food_journal_0916 Maintaining a healthy weight is a large part of your journey to Whole Health. There is no one correct way to achieve your weight management goals, but the most effective plan is the one you can commit to long term.

I strongly believe in keeping a food and exercise diary. If you’ve tried this in the past and found it tedious or time consuming, perhaps this message will inspire you. Your success depends on setting goals. By writing down your goals, you will more likely follow them through. And you will also see where you’re falling short.

Record what you eat

A 2008 study conducted by Kaiser Permanente’s Center for Health Research revealed that keeping a food diary helped double weight loss.1 The study revealed that the more food records people kept, the more weight they lost. It seems that the simple act of writing down what you eat encourages scrutiny of food intake and quality, helping you consume fewer calories.

Keeping a food diary doesn’t have to be fancy. Use a notebook or purchase a food journal at your local bookstore or Amazon. You could even download an app on your phone (like Lose It).

Things to jot down in a notebook:

  • Day and date
  • Food and drink
  • Amount of each
  • How you felt before and after eating/drinking

Try not to underestimate your food intake. Remember, everything counts, including the third cup of coffee you had with cream or the chicken nugget you ate off your child’s plate. Seeing every little bit on paper can help you identify where the excess calories are coming from; therefore, helping you to adjust your diet accordingly. You will stray, and that’s OK, as long as you recognize that you’re straying. That will nudge you to get back on track.

Record your physical activity

Your fitness plans can go off track just as easily as your eating habits. Not only is recording your exercise beneficial, but recording how you feel before and after is equally important. Athletes do this to keep themselves stay accountable, to monitor progress and to reflect on what may be contributing to your success or failure. But you don’t have to be an athlete to reap the benefits of journaling.

I believe keeping a fitness/exercise journal will help you become more active and happier. For instance, if you did a yoga class on Monday and you felt great, then you skipped exercise Tuesday but noticed how sluggish you felt, you will likely return to that yoga class for the feeling it gave you.

Simply jot down in a notebook:

  • Day and time
  • Feelings – happy, sad, or neutral
  • Activity – what type and the intensity
  • Body assessment – was there any pain
  • Nutrition – what did you eat before and after
  • Sleep – how much sleep you got the night before; did you take any naps

There are some great apps you can download that do the heavy lifting for you. MyFitnessPal has a large food database and calorie counter. Nutrition Menu and MyPlate are two other favorites of mine.

Has journaling helped you in your weight loss goals? We’d love to hear about your tips and suggestions. It’s easy, but consistency is key.


MyFitnessPal, Nutrition Menu and MyPlate are third party trademarks and are the property of their respective owners. Genesis PURE, Inc. disclaims any proprietary interest in the marks and names of others. Genesis PURE, Inc. and this independent publication are not authorized, sponsored, or otherwise endorsed by these intellectual property owners.  

Get your om on!

13450776_10101327217821715_1074205822102804322_n People everywhere are practicing yoga. Ashtanga, sivananda, vinyasa — the age-old practice has grown to the point where a dictionary is often helpful when reading a class schedule. There are so many different methods of yoga today that you’re bound to find one that works for you!

International Yoga Day is June 21, 2016, a day founded by the Indian Prime Minister, Narendra Modi, who said, “Yoga is an invaluable gift of India’s ancient 5,000-year-old tradition. It embodies unity of mind and body; thought and action; restraint and fulfilment; harmony between man and nature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of oneness with yourself, the world and nature. By changing our lifestyle and creating consciousness, it can help in well-being. Let us work towards adopting an International Yoga Day.”

Yogic breathing can have a positive impact on overall health. In fact, take a deep breath right now. Slowly breathe in and out. Quiet your mind and feel the energy flow through your body, relaxing your muscles. Practice this a few times each day, or whenever you need a break. Yoga practice is great at increasing your mental flexibility and creativity, especially when you’re under stressful situations.

If you’ve never tried yoga, or haven’t attended a class in a while, we think you’ll be surprised by the number of programs that are available. Below are some of the trendier yoga methods you’ll see a lot more of this year.

  • Hot Yoga – Asana in the sauna? This type of yoga is performed in a humid environment allowing for detoxification. If you can’t take the heat, this might not be for you.
  • Weights with Yoga – sculpt your muscles while reciting your mantras. Blending yoga poses with strength training is growing in popularity.
  • Doga – Hold your dog while you downward dog! Bring your pet to class to add a natural calming effect to your yoga practice. No bones about it.
  • Aerial Yoga – this method utilizes a long piece of fabric in a hammock-like shape. You use the fabric to stretch while suspended in the air, all while focusing on your breathing and relaxation.
  • Yogalates – Nope, there’s no coffee involved in this one. This method combines yoga and pilates, enhancing strength, flexibility, and balance beyond what you would get from traditional yoga.
  • Couples Yoga – Together is better. You and your partner assist each other in poses, breathing exercises and meditations.
  • Yoga dance – dancers incorporate a lot of yoga moves during their practice and in their postures. This method incorporates ballet, Indian classic dance and contemporary dance.
  • SUP yoga – This method requires some serious balance, so be careful. It involves doing Asana or Yoga poses on a 10-12 foot stand-up paddle board (i.e. a SUP) on water.

Did you find a favorite? Personally, I want to try the Doga method, and I think my dog would enjoy it, too! Do a Google search to locate a class in your area.

As you reflect on the practice of yoga, remind yourself about the importance of relaxation to support your body, mind and soul. It’s just one of the keys to achieving a life of Whole Health.


Quench Your Thirst

HealthBenefitsWater_0516We’ve heard it again and again; water is necessary for our bodies.  It is the main component of cells, tissues, and organs, comprising about 60% of our body, based on body composition.  Water regulates body temperature, removes toxins, controls heart rate, protects organs and tissues, and transports nutrients and oxygen throughout the body.1  The truth is, we would die in a few days without it.  Yet, so many of us neglect to consume enough water throughout the day, and over time, this can lead to chronic dehydration, fatigue, constipation, fluctuations in blood pressure, and other health concerns.

It is estimated that 75% of Americans have mild, chronic dehydration; a pretty scary statistic for a nation that has regular access to tap and bottled water! Just as a car cannot run without gas, the body cannot survive without water.  According to a study by the Centers for Disease Control and Prevention, 43% of adults drink less than four cups of water per day. That includes 36% who drink one to three cups and 7% who drink none.  Yes, water needs vary from person to person, but we are certainly falling short of the recommendation. The Mayo Clinic and Institute of Medicine recommends we drink about 1.9 liters per day, which equates to about eight 8-ounce glasses of water.  While there’s no hard evidence supporting the 8 by 8 rule, it’s easy to remember.

Functions of water in the body

water body








Hydration and Exercise

Thirst may be a reliable indicator that you need to drink more water, but the more active you are, the less reliable that indicator becomes.  Studies have shown that by the time you feel thirsty, you may already be dehydrated; plus, a mere 2% drop in hydration may lead to an 8-10% decrease in performance. The amount of water needed will vary and depends on age, sex, body type, health level and activity.  A good rule of thumb: the color of your urine should be light yellow to clear; however, if you supplement with B-vitamins, this tip will not apply. Other signs of dehydration are cramps, dizziness, fatigue, and lightheadedness.

Tips for Staying Hydrated

One of the easiest ways to stay hydrated is to carry a bottle of water at all times, but we can obtain our servings in a multitude of ways.  Water can come from fruits, vegetables, and low sodium broth-based soups.  Make it a habit to drink water as soon as you wake up and before every meal and snack.  Also try calorie-free fruit-flavored water or create your own beverage by adding sliced cucumber, orange, or berries.  Track your water intake using your phone or Excel spreadsheet and set reminders throughout the day to drink more.

Be aware of your environment. The drier the climate, the more water your body will lose.  Also, stay well hydrated before engaging in activities such as running, walking, cycling, or lifting weights. Be mindful of how your body functions.  If you notice signs of dehydration, including headaches, decreased urine output, or extreme thirst, make sure to speak with your doctor.

So, three cheers to delicious, refreshing water. Ditch the morning coffee, the afternoon soda and the evening wine and switch to what your body really loves and needs … water.


  1. Jéquier, E. & Constant, F. Water as an essential nutrient: the physiological basis of hydration. Eur J Clin Nutr 64, 115–123 (2010).