Melissa's Blog

  As a busy mom of 3 boys, a tri-athlete and a business owner of a demanding nutrition and strength training company, PhysioLife Studios, one of the questions my clients always ask me is, “How do you do it all? How do you have time to eat a balanced, clean diet and stay at a healthy weight with all that goes on in your life?” What I tell them is…Nutrition is your first line of defense when it comes to good health. I have discovered from personal experience that if you follow the food pyramid, you will be heading in...

On Thursday September 9, 2010, my journey to becoming a 2-time Ironman began. I packed up my car and headed to Madison, Wisconsin. All week I was feeling nervous and excited. You would think, the second time around, it would be easier. I had no expectations the first-time around and I didn’t know what I was getting myself into, so Florida was not so bad. I got up to Madison and checked into my hotel and went out and found a Whole Foods. Now I was ready for the week! Got all my healthy, organic foods, nothing could stop me....

The End of Summer Doesn't Mean the End of Healthy Habits!September and October are perfect months to start a new diet, a new workout routine, or just get in shape. Since the seasons are changing now, why not get a fresh start with your health? Don't put off working on a better body when you can do so now and create good eating and exercise habits long before the temptation and insanity of the holiday season. During the summer months, when we had less of a formal schedule it seemed like it was easier to build physical exercise, outdoor activities...

Maximizing Performance During Chicago Marathon Training If you are training for a marathon, there are certain nutritional requirements you must meet to ensure you give your best performance during those gruelling 26.2 miles, and that you finish the race without suffering any ill effects. Long distance running requires a balanced diet consisting of carbohydrate, protein and fat (the macronutrients), in the approximate proportions of 45%-65%, 25%-30% and 20%-25% respectively. Carbohydrates are the body’s preferred source of energy for high intensity sports. This is because carbohydrate stores can be readily converted to energy when fuel is needed, whereas the conversion of...

The New Awareness for Higher Optimal Levels- Vitamin D The current RDA for vitamin D is set at 200-600 IUs for 20 -75 year olds respectively. This level of supplementation seems inadequate in light of recent research, the increase in immune problems, and the shockingly high number of patients showing up deficient in blood tests today. I strongly recommend a minimum of 1000-2000 IUs of vitamin D daily as a supplement. In that amount (and higher) it is absolutely safe. The best form is vitamin D3 (cholecalciferol). Vitamin D Benefits: SKELETAL SYSTEM Plays a role in: - calcium metabolism -...