Rachelle's Health Coaching & Education

Hello Wonderful People! I hope you all had a wonderful Christmas and are gearing up for a fun New Year. Spring semester is upon us, and that means my classes at Skyline College will be starting January 19th. For those of you who want to register for these amazing classes or know someone who would be perfect for the class please sign up today!... If you are new and need to register for the college first please do so at: https://skylinecollege.edu/admissions/apply.php and then add ADAP 358 & 359 for Strength Development and Balance and Functionality. If you want to become a personal Trainer you can sign up for PE 301. The Spring classes will be held online through Canvas, https://my.smccd.edu/canvas/. You will be automatically added to the class when you register for Skyline . The deadline to register is January 10th, but please do so ahead of time to ensure the success of the classes! If you have any questions please let me know. I look forward to teaching you the Spring! Thank you, Professor Rachelle Marquez

Santa's coming and I can't wait! I've been good...I promise All I want for Christmas is my 2 strong feet to carry me through every exercise I do this year. Santa you will get delicious persimmons and pears from this healthy house. You might even lose a pound or two from it. It is a gift to help you stay up all night and stay strong while using those reins on the sleigh. Merry Christmas Eve to everyone!

He came! He came! Santa left the most wonderful gift of all, love and joy in my heart!!! Merry Christmas to you all. I hope you received exactly what you asked for this year. And if you didn't ask again and keep believing. It will come. It may have just needed to be packaged just right before you received it. But it's coming! Enjoy this lovely day and all the many following it!

Become an elite Personal Trainer by working with a top professional in the field. I will take you through a semester worth of insight and information on how to be the most sought after trainer and give you the knowledge to conquer the NSCA PT exam. If you want to be the best you most learn from the best! Starting January 19th Skyline College will offer PE 301 Introduction to Personal Trainer online. This is the perfect time to get your studying done for the exam to qualify you to train clients. Don't miss out on this great opportunity to be the best and help others achieve optimal health! Sign up today at: https://skylinecollege.edu/admissions/apply_new_portal.php and the class! I'm looking forward to seeing you at your best!

Find balance in taking classes that will provide you with flexibility and mental clarity. We all need a break from working at home and moving our body is the best way to get circulation and oxygen throughout the body. If you are looking to improve your balance and everyday ease of movement ADAP 359 is the class for you. Coupled with 358 you will get a well rounded workout routine to address all of your needs and wants. Enjoy this class online at an easy pace. Spring semester is starting in January so sign up today! https://skylinecollege.edu/admissions/apply_new_portal.php.

The Spring Semester is starting soon and it is the perfect time to recover from the holidays and fulfill those New Year resolutions with a fitness routine that will get you to peak levels of health. Starting January 19th you will see where you need to start, how to get there and how to keep you accountable to stay on top of your program so that you meet your goals by the end of the semester. These classes focus on all aspects of fitness so you don't miss any important eleme...nts. You will be stronger, more flexible, have greater balance, improved endurance, know what exercises are best for you and so much more! There is no better time than now to focus on you and your health. Take advantage of the time you have to set yourself up for success for the long haul! There is no excuse greater than the feeling of health. Sign up today at https://skylinecollege.edu/admissions/apply_new_portal.php. Then add my classes (ADAP 358 & 359) when you have your student ID. And if you know someone who will benefit from these classes please pass them along. I will see you in class ! See more

When I first started working out I did every workout I could find. I had so much fun trying new activities I never wanted to stop. I jumped from group exercise classes to recreational sports, to weight lifting and every day I would look for something else to do. It wasn't until I realized I should be seeing my gains in strength, muscle, and energy and I wasn't. I got frustrated, because I was working out HARD everyday. Why wouldn't I get results?! It took me doin...g more research and listening to more professionals and even getting a personal training certification to understand I had no routine for my muscles and my body to benefit from. I had to create a routine so my muscles could grow from it. It was then that I realized if I struggled with this others did too. At that moment I wanted to share my experience to help others. Fast forward to today and I have done it! After years of teaching and coaching I wanted to reach more people and that pushed me to create an online course to offer people the opportunity to create an effective program and routine for themselves. If you aren't seeing the results you want from the workouts you do this course will get you there. If you are as tired as I was from working so hard and not seeing results, don't waste your time and effort anymore on what doesn't work. Let's get you the routine that gives you results! Start here https://app.mastermind.com/masterminds/11112

How to spend your days when you are stuck at home! I love working on my car and when it's time for an oil change I get excited! There's no better time to work on your car when you aren't on a schedule. Because anyone who has worked on a car knows the unexpected quirks can take more time than you expected. That's why I always leave it to the weekend to tackle. Who is joining me in trickin' out our cars now that we all have more time on our hands?

More now than ever do we have the time to explore within and find our true selves and what we want for our lives. It is also a great time to start changing what we need to to get it. We have more time, access to resources and desire to make the changes we need to create the life we want. Don't wait until that all disappears and you have missed the boat. Empower yourself to be your best to find your way and create the life you always wanted! I'm right here with you!!!

Although, there is little to do about what is happening around us we can take care of our lungs by supporting them in the following ways. I wanted to make sure you all had the opportunity to protect yourselves so here you are with some highly recommended options. When it comes to masks N100, N99 and N95 are the best. Since most of those are going to frontline workers try to find some with filters in them at the minimum or some type of material similar to the best. I think w...e are all eager to breathe a breath of fresh air. The best way to do that now is with an air filter. It will clean the air, including smoke, and lower its toxicity significantly. Two great air filters are: IQ Air and Pure Zone Air Filter. Supplements can help during exposure to toxic air such as: Mullein Leaf to help strengthen the oxygen sacs of the lungs, Micro-C an expectorant which helps to loosen and remove debris from the air passages, and Lomatium Root which is highly effective at aiding respiratory ailments and helps the body detoxify. Herbal teas such as: Peppermint, Turmeric, and Ginger can support your health and open the bronchial tubes and passageways and reduce inflammation. Herbs and Spices such as: Garlic, Rosemary, Sage, and Thyme are helpful for improving blood flow into the lungs allowing for detoxification of poisons. Staying well hydrated is also important. Drinking plenty of lime or lemon water, cucumber juice, coconut water, and other fruit and vegetable juices will allow your body to detoxify whatever toxins you are exposed to. Essential oils can assist with respiratory discomfort and provide a feeling of clear airways. Peppermint, Cardamom, Douglas fir and Eucalyptus. If we can't remove the smoke we can arm ourselves for battle against it! Wishing you all great health!!!

I thought this information could be helpful for those of you who may feel stuck due to our weather conditions on top of the pandemic. Although some of us prefer to be outside to exercise it is important to keep moving our body to prevent injury, increase circulation, reduce risk of diseases and improve mental health and mood. So... what CAN we do? Effective and fun exercises such as:... Yoga : Downward-facing dog, frog, warrior, upward-facing dog, tree pose, child's pose Body weight exercises: planks, squats, push-ups, crunches, lunges Stretches: Standing quad stretch, calf stretch, butterfly stretch, figure 4 Foam Rolling: Calves, quads, upper back, lower back And more... so much more! Dancing! Any kind, or your own kind! It is important to keep activity levels low during this time to prevent breathing in too much smoke as your lungs expand to take in more oxygen when intensity levels increase. Consider this time rest and recovery for your body as it fights to maintain homeostasis with all these unusual elements coming our way. But continue to give it the movement it needs to keep functioning at optimal levels. I hope this helps some of you who have been wondering how to keep up your health amid these challenging times. Rise above it, focus on what is possible and continue to perform at peak levels, even when they are lower intensity levels!

It's finding the little things in life to appreciate and love . What can you find around you to truly be grateful for and love it to your core? I want to know what you have in your life. Mine for today is having shelter from toxic elements. Now, more than ever, it's critical to keep focused on what we do have and loving it all. If you are having trouble finding your gratitude on a daily basis let's change that. Let's get you in gratitude and loving life. Call today (650) 762-6664 to get started on your health coaching journey. Let's get you in gratitude and to the healthy body you deserve!

"Live life when you have it. Life is a splendid gift- There is nothing small about it. " -Florence Nightingale"Live life when you have it. Life is a splendid gift- There is nothing small about it. " -Florence Nightingale

Writing in a gratitude journal daily will bring you to a place of joy, inspiration, focus and take you away from what isn't working. By writing in a journal we learn more about ourselves and our wants. We gain clarity on what is really important to us and what we truly appreciate. It only takes 5 to 10 minutes every morning or evening to refocus on what great people and things we have in your lives. Why wouldn't we want to be in a state of gratitude and complete happiness? Bring yourself back here when you need it most and even when you don't to keep yourself focused on the important things in life. What are you grateful for today?

Getting outdoors today can be a source of immense gratitude. When we have something so precious taken away from us for an extended period of time it becomes highly valued. However, it's also an opportunity for us to figure out how to make it work so that we get our basic needs met. Every day outside is now a deeper source of gratitude for me. How do you find your gratitude these days? Are you finding ways to get outside and still stay safe? Keep your gratitude alive!

"One of the most courageous things you can do is identify yourself, know who you are, what you believe in, and where you want to go." -Sheila Murray Bethel

How do you stay active during this pandemic? Taking classes to keep your mind active and your body moving are two great ways to stay healthy at home. I am teaching Strength Development and Balance and Functionality classes at Skyline College starting August 19th and am looking for individuals who are hungry for health, hungry for change! These classes focus on creating a fitness program to suit your individual needs and get you active and strong! They keep you informed an...d motivated to keep you moving and progressing. Physical moment is crucial to our lives and our health, especially when we are moving less and confined to our homes. These classes will remedy that situation by providing you with the opportunity move at home and address specific injuries. You will be offered various exercises to implement into your weekly routine and gain the information necessary to choose which ones are best for you. Zoom meetings will be utilized for specific topics and to check on your progress. Plus, you get to work with a professional who has been in the business for 15 years and has an extensive background in physical movement and nutrition. I commend you all who have continued to stay active and healthy during this time. Now, let's do it together! Fall session starts August 19th and runs until December 19th. I have a couple of slots still open so don't hesitate as the deadline is August 10th! If you are new to Skyline College you must register with the school first at: https://skylinecollege.edu/admissions/apply_new_portal.php I look forward to meeting you all and am excited to get you moving toward your goals!