Guest Blog - Molly G. and her path to health.

My entire life, I've been overweight.  From the time that I can remember, my mom had me on a "diet," which I have since learned was more about her issues than mine, but I'll get into that later.  I went through a couple periods of weight loss - but swiftly gained all of the weight right back (50+ lbs!) because I hadn't really committed to the lifestyle or the mental aspect of weight loss - I was really good at restricting calories and exercising, but I hadn't ever dealt with WHY I was eating so much or what, if anything, was an underlying issue that was leading to my inability to maintain a healthy percentage of body fat. 

 

In January of 2015, I was 275lbs and miserable.  I remember looking in the mirror and saying to myself, "I want my stomach to not feel like another appendage."  My best friend started Advocare, and I decided it couldn't hurt, so I started it as well.  As with any of those multi-level-marketing "quick fixes," it was less about the supplements, and more about the really strict diet that I was following, that allowed me to lose a really quick 20lbs.  After that, though, my weight loss stalled.  I started going to Orangetheory Fitness in May of 2015, and immediately fell in love.  See, I'd always been a pretty active person despite my weight - I was a figure skater in grade school and swam on the swim team in high school - but I would get bored so quickly!  Orangetheory was (and continues to be) the magic bullet for exercise.  There are times that I really hate the workouts that we do, but I know those are the ones that make me stronger!  I went from then not even being able to walk without getting shin splints, to now running a 15K last year and running the same one this year, trying to beat my best time!  

 

That said though, my weight loss stalled from May of 2015 through March of 2016.  I'm sure you're thinking - "How?  I've heard about those Orangetheory workouts!  They're intense!" - They are intense, but you can't outrun a bad diet and what I'd find out later is a thyroid problem.  I went to my doctor and asked her to test my thyroid - it came back borderline low-functioning, but still functioning, so there wasn't anything she was willing to do about it.  She referred me to see my gynecologist to check for PCOS.  My gynecologist said she wasn't concerned about PCOS, but would re-run the thyroid test and see if there was anything she could see - it came back the same - moderately low-functioning, but not bad enough that there was anything she could do about it.  She referred me to a weight loss doctor, who, upon reviewing MyFitnessPal (where I faithfully log all of my meals), decided the best option for me would be to go on Phentermine.  For those of you who don't know what that is, it's 1/2 of the drug that Anna Nicole Smith died from - it's a stimulant that is reported to suppress appetite.  I took 1/2 of one pill on one day and decided NO WAY was I going to continue to take it - I felt cracked out!  I eventually went back to my original doctor, who prescribed Contrave, a different weight loss drug, but a weight loss drug all the same.  That worked for a few months - I was losing 10lbs/month and I felt great!  I got down to about 185lbs, a healthy percentage of body fat, and then...I could lose no more.  In fairness, I also started dating my now fiance, but with the amount of activity I do, I shouldn't have had a problem.  I got my metabolism tested, and my resting metabolism was 10% higher than the average 26 year old - leading to even further questions about why in the creation of the earth I wasn't losing any weight. 

 

I got frustrated in May 2017 and started to look up nutritionists.  I figured, I'd tried everything else - why not give this a go?  I'd been on the Contrave for so long I wasn't feeling its' effects anymore, and I knew I was going to be getting married in Summer of 2018...I needed to lose this last 30lbs! 

 

My journey with Rachel begun, and my favorite thing about her is that she really helped me delve into what my greater issues with food are - where they stem from, etc.  She looked at one survey and said, "I think I know where this problem starts." and suggested that I go on a high-fat diet.  I questioned her - "But MyFitnessPal says only 30% of my calories should come from fat!" She reminded me that was only a suggestion for most people - clearly what worked for them might not work for me, so why not try something different?  OK, I said - and I started to eat nearly all of my calories from fat and MAN - I never felt better!  I didn't feel constant hunger.  I felt like I was in control of what I was eating - I felt GOOD.  

 

Then I had to go to a 2-week conference for work.  There were unlimited snacks.  The "snack room," as it was called, had Famous Amos cookies.  I don't remember the last time I'd had those, but in that moment - driving back and forth to Colorado Springs every day, bored as all get out, I "needed" those cookies.  That felt like a real road block to me, and I worked with Rachel as to why...we discovered that it had a lot to do with the snack room being a "destination" I could walk to when I was bored and a lot less having to do with the cookies!  We decided my new boredom strategy would be to walk laps around the building I was in - that worked wonders, and I definitely didn't miss the cookies! 

 

Fast forward to a couple of weeks later, and Rachel got my bloodwork back.  We discovered a number of different things - my A1C was high, but my resting glucose was low - meaning that I had been doing pretty well with sugar consumption in the days prior to the test, but over time I had been consuming too much sugar (no surprise there).  The most fascinating thing, though, was the thyroid test.  While every doctor who had tested it said, "nothing to worry about," Rachel took one look at it and said - you need support.  I went on Thyroid supplements and I've never felt better - I have energy when I wake up in the morning to go and take the 5:15am gym class.  I'm going to see a doctor who specializes in test results like mine and see if I can get even more support beyond the supplements - I've got a wedding dress to fit in to!  

 

Going to see Rachel has been a real blessing for me.  Not only have we deeply delved into the psychological aspect of overeating and weight loss, we've dealt with a problem that I've likely had my entire life, but no doctor was ever willing to diagnose.  I couldn't be more grateful!  Oh, and the self-confidence and happiness I've gained (and continue to gain) working on the things we talk about - nothing can compare.  It's money well spent - I couldn't be happier!

 

 

Molly G Front Pic.JPG
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It's Your Time!

Each day I am honored to work with several women who are making a commitment to themselves in many different ways.  From these coaching sessions, I recognize recurring themes that almost all women struggle with.  When I think about it, these themes are not just with my clients, but also with women all over the world.  A few years back I hosted international students who came to Denver to learn English.   I only hosted women and all were above the age of 25.  Every single one of them had the same concerns; weight loss, finding love, self-worth, sexism, having the courage to ask for what they need, sacrificing themselves for others, not knowing what to eat to be healthy, confidence and having their voice heard!  The top 3:  weight loss, struggle with their spouse/partner and sexism.  Guess what, these are the same issues as my clients here in Denver and across the country!

 

I am so ready to see a global shift in our worth and how we view ourselves.  I am ready for women to speak confidently when asking for what they need.   I am ready for women to appreciate their body for it’s gift of movement, place to house our soul, ability to bear life and contribute to this world in its own unique way.  I am ready for women to find deep appreciation in our mind and our worth and I am ready for women to ask and receive help when they need it. 

 

I’ve been lucky enough to coach and guide; and then see my clientsget “un-stuck”, out of their own way, past their limiting beliefs and bursting forward with their divine strength and uniqueness.  Do you remember that feeling?   Remember when you were insanely confident, energetic, clear-headed and felt you could conquer anything that came your way?  You can feel that again.  It’s in you.  It doesn’t disappear forever; we just need to pull it forward.  You are that person!  You may be a different version, but still that beautiful and powerful.  Let’s find her.  Let’s invite her back to the party!

 

If you’re ready to try something new, something unique that addresses all aspects of life; nutrition, health, movement, then please call me.  I can help you!  Yes – you!!  Let’s work together and help create a new “top 3” list.  One that’s empowering, self-advocating and full of love and appreciation.

 

I can’t wait to work with you!

Announcing our new space!!

Friends-
 
A heartfelt thank you for your patience while we renovated the office this past month.  It has been exciting, anxiety provoking, energy & time consuming, and one hundred percent worth it.  I can't tell you how much it means to me to have your support and referrals.  Because of this, we continue to grow and expand our reach and services to others.
 
As of Monday, February 20th, all services will now be at our office.  It is a cozy, functional space and I hope you enjoy it as much as I.  We will have the following tools to train with:
 
1.  Your body weight
2.  Hoist functional cable machine
3.  Water row machine
4.  Kettle bells
5.  Dumbbells
6.  Stability ball
7.  Bands, Bosu Ball, and balance disc
8.  Step-up box
9.  Multi-incline bench
10.  TRX
 
Our space can hold groups of 4 if you are looking to workout in a small group setting.
 
New products:
We don’t guess, we test! 
We have partnered with several new companies to provide clinical testing and product enhancement for our clients.  Many of these companies accept insurance or you may use your health spending account.
 
SpectraCell - Genetics, hormones, blood panels, endocrine & metabolic syndrome
Genova Diagnostics - Gastrointestinal health
ALCAT - food, environmental, herbal & chemical testing
Doctors Data - Gastrointestinal health
Results RNA - Biopharmaceuticals
FullScripts - online pharmacy carrying over 500 products
 
Supplements:
We will stock the following brands of supplements.
Xymogen
Metagenics
Standard Process
Results RNA
 
Up and coming:
In addition to our renovation and increased product line, we are developing new programs for our clients.  In the works are group coaching programs, expanded endurance coaching plans, nutrition & fitness maintenance programs, an athlete ambassador program as well as educational seminars.  Please watch for our newsletters announcing launch dates and availability or contact me directly if you want to learn more.

With gratitude,
Rachel

November Ski Conditioning Class

Opening day is just around the corner, which means you're running out of time to get in shape!  Maybe it's time to take our ski conditioning class!?                                                                                                

Our classes are designed to increase strength, power, endurance and flexibility.  We focus on functional movements, body weight exercises and a solid core using TRX, weights, Bosu Ball and Kettle Bells.  These classes are open to all fitness levels and we encourage anyone to stop in and give it a try.
 
Not into winter sports?  You can still join our class, which is a great way to stay fit and de-stress during the holidays. 

Bonus:  refer a friend who signs up for the 4-week program and receive one class FREE! 


Small-group training.
Functional movement.
Sport specific.
Nutritional advice.
Guaranteed results.

Class begins November 3rd and will run four weeks.

*Closed Thanksgiving day.

$50.00 for 4-week program.

 

Location:

Busy Body Denver                                                                                                                                                                        2570 S Colorado Blvd                                                                                                                                                               Denver, CO  80222

 

 

"Healthify" the Holidays

We invite you to join us for a unique experience in creating healthy, nutritious holiday meals.  Our afternoon will include a short farm tour, information on sustainable agriculture, cooking demo and lecture on nutrition and healthy living presented by:

Rachel Gerlach 
Rachel is a nutrition therapist, health & wellness coach and fitness specialist who helps people transform their lives, physically, mentally and spiritually. Using a combination of the three, she designs specialized health and nutrition programs that work within her clients lifestyle.  She believe change does not need to be a struggle and provides the tools and education to create confidence, desire and energy to do so.                                        

www.nutritionworksofcolorado.com
 

Jennifer Redies
Jennifer Redies, natural foods chef and owner of Little Pink Kitchen, a meal delivery service, will demo a few dishes that highlight tools and tricks for "healtifying" holiday favorites such as gratin, green beans, stuffing as well as the trick to preventing yet another dry turkey.       

http://www.littlepinkkitchen.com/contact.html                                                                                          


Amanda Weaver
Amanda owns a 13 acre research farm in Denver.  She is an agricultural geographer who works on issues of urban farming, sustainable food systems, and land/water agricultural conservation.  Amanda has a small sustainable urban agriculture program with CU Denver where she teaches a class that focuses on land/water/soil/climate connections.                     

http://www.5fridgesfarm.com

 

Details:                  
November 5, 3-5 pm                                                                                                                             5 Fridges Farm - 11100 W 38th Ave Wheatridge CO  80033

RSVP

Our kitchen is cozy and we are only able to accommodate 15 guests.
Please RSVP today to reserve your spot.  #720-556-3113 / rachel@nutritionworksofcolorado.com

$25.00

Creating Mindfulness

If you would have asked me 5 years ago what mindfulness is and if I practice it, I would have given you a blank stare, followed by a moment of panic that I was somehow ignorant for not knowing.  Being mindful, aware and in-tune with myself was something that just did not exist in me.  I was a classic example of a person operating on auto-pilot, burying my emotions and needs and avoiding any type of feeling what-so-ever.  If I am being honest, there were only a few emotions anyway; happy, sad, pissed-off.  Hmmm, yep, that's about it for me.  It wasn't until I thought I was dying, literally, that I decided to step into this scary world called "Rachel".  What the hell was going on with me that I was walking around like a zombie, a shell of a human, sick, tired, sad and totally and completely unable to find connection in other people?  Yeah, it was pretty rough for a few years.  I didn't like myself much so I can't blame others for not liking me either.  Then one day the Universe stepped in and took control.  It dropped a bomb in my lap and said "Ok you stubborn woman.  If you're not going to pay attention to your needs, then we are going to knock you on your ass, pin you down and keep you there until you do".  It was kind of like when your brother sits on top of you and dangles spit over your face until you give in to his demands - all of you with older brothers know exactly what I'm talking about!  Yep, that's what happened to me.  I had a full-blown come to Jesus and there was no turning back.

Each day was an eye-opening experience for me.  Suddenly I was able to see more clearly.  I was able to feel just a little more and trust those feelings to lead me in the right direction.  It led me out of a job that was no longer honoring me.  It led me to a new career of Nutrition Therapy and Professional Coaching.  It led me out of a marriage that was crushing my spirit.  It led me to the arms of many beautiful people who supported my journey, encouraged my growth and taught me that love is not a weakness…....and it all happened overnight.  HA!  Total bullshit.  I'm still learning, practicing, falling off the wagon and climbing back on, but the bottom line is I'm doing it.  It's not perfect and in fact, sometimes its rather ugly - especially when I do the ugly cry, but I'm doing it and my life continues to move me to a place that feels so right, honoring, content, invigorating, challenging, WTF-ing, and loving; and I do this through mindfulness.  I do this during the "pause" when our brains formulate a signal and we react on this signal.  That's the pause.  The time it takes between the two.  That's our window of opportunity to make a choice.  Do you choose what you've always done, like shoving in another brownie, or do you choose a new path, one that moves you toward the place you wish and dream to be?  The "pause", a quarter of a second that allows you to take control, make change and break old habits.

Psychologist Viktor Frankl highlighted the power of awareness: "Between the stimulus and the response is a space. In that space lies our ability to choose. In our ability to choose lies our power and our freedom."

If you're not exactly where you want to be in your life, but don't know how to get there, I will help you.  I truly feel one of my purposes in life is to help people find themselves again.  To move out of whatever is holding them down, to a life of happiness, confidence, joy, power and love.  Wherever you know you want to be, or don't know it yet, but know there is MORE, let's go there!

 

http://www.huffingtonpost.com/2014/04/30/habits-mindful-people_n_5186510.html

October Ski Conditioning Class

Ok, friends. I need to fill my ski conditioning class with fun, motivated people who want to get in ridiculous shape for the ski season. For the month of October, we will meet Thursday morning from 6-6:45 am at Busy Body Gym (off colorado blvd & Illif) to get our sweat on.


50 bucks gets you access to the gym. Nutritional coaching during our sessions and an insane workout.


The best part - $2.00 from each person will be donated to The Tennyson Children's Center. How cool is that!

Space is limited so sign up today - class starts Oct 6th! 

#720-556-3113

Live life to the fullest!

My last blog was a little more introspective, deep and really tapped into the emotional piece of our overall health and well-being.  I guess I was writing Surviving Struggle as much for me as I was for you.  My step-sister, Cara, has been fighting a rare type of cancer for the better part of a year.  Last Sunday she was able to free herself from the pain and hell of living with this disease.  She was genuinely an inspiring woman who without a doubt made this world a better place. 

 

While receiving treatment, Cara, an avid runner, never gave up on her health.  She continued to eat well, move her body and even ran a marathon, days after treatment.  She understood the benefits of caring for yourself and loved how invigorated and empowered she’d feel after a long run.  However, this was not how she always was.  Instead, she learned this through time, commitment, education and appreciation of her body.

 

When I first met Cara, she was a chip eating, tattoo wearing, punked out, angsty 20 year old.  Our families converged later in life and it was rocker-chick vs jock and as polar opposite as you could possibly imagine.  I never felt cool enough in her presence and I’m sure she scoffed at my lycra wearing, ponytail bouncing self.  Over the years though, she beautifully developed this appreciation of self-care, exercising, running and nourishing herself with delicious, nutritious foods – still decorated from head to toe with tats.  She found her stride, her style and her regimen that worked best for her to live a healthy life.

 

So what exactly am I getting at here on this health and wellness site?  My point is you can make the change to.  It’s time to live your life to the fullest!  Love your body.  Love your mind.  Love those around you.  You are so extremely important to someone, if not many on this earth and caring for yourself is one way in which you can fully “show-up” in this world.  Make the effort to eat well.  Fiercely protect your time to work out.  Put the phone down and be present with those around you.  Learn something new.  Love like you did in High School, before your heart had ever been broken.  Make the decision now, to do something for you, for your health, for your soul.

 

For you, Cara, you are forever in our hearts.

Surviving Struggle

This past month I’ve worked with a lot of clients in struggle.  We’re talking major life decisions that impact all facets of their lives.  As a coach, we are taught to be objective and empathetic but not “in the fight with you”.  Maybe this is a skill that comes with time, but I’ve clearly not developed it yet.  I am with you in this struggle and I understand what it feels like to have your world turned upside down.  I know exactly what you mean when you feel there is no way out.  You can’t focus on self-care when you’re exhausted from analyzing every thought and decision.

 

Having gone through two major traumas and a third on its way, here is what I can share from my experience.  It’s not perfect, and I’m sure I’ll have to refine it again, but it helped get me safely to the other side.  Bruised, guarded, scared shitless, but I survived. 

 

1.     Call on your “person”.  That one friend who has earned the right to hear your story, who you can trust will tell you exactly what you need to hear, good or bad.  I will never forget the moment my “person” told me the words I needed to hear.  Sitting in Jelly eating donut holes when I finally heard the words “you are a great mother, they will be ok”.  Done!  Floodgates opened, tears started flowing, more donut holes were ordered and I made the decision right there to finally leave my marriage.  That person saved my life and I am forever bound to her.

 

2.     Be gentle with yourself.  This is not the time to start a 30-day challenge, go gluten free, give up alcohol or go back to school.  This is the time to nourish you, physically and mentally.  Slow walks, massage, Nicholas Sparks movie-a-thon, taking a bath, meditation, yoga, acupuncture, sleep and more sleep.  Let the laundry go a little longer, the grass can be mowed another day and call a house cleaner as a gift to you. 

Hold your heart softly and give yourself grace.

 

3.     Exercise.  Ugh, I know, who wants to exercise when they feel like a Mack truck has hit them.  It’s important during this time to reframe the definition of exercise.  What is normal for you now needs to be scaled down quite a bit.  Take the distance of your run and cut it in half.  Drop the intensity of your weight routine and add 10 min of stretching instead of hammering out another set.  Move your walk to the woods and stroll, taking time to connect with nature and earth.  Sit on the side of a mountain and breathe.  Movement will make you feel better.  It will increase blood flow, bringing oxygen to the brain to help with decision-making.  Movement will help you sleep more soundly and it also improves your body image, increasing your confidence to take on your challenge.

 

4.     Nourishment.  Each person reacts differently under stress and our eating pattern can reflect this.  Some have no appetite at all while others crave comfort food.  Some over-eat and others over-drink. Whatever your pattern, be aware of it and do your best to nourish yourself with foods that are light, nutrient dense and as close to source as possible.  Fresh, organic foods, grass-fed protein, nuts and seeds and lots and lots of water.  By providing our body with healthy foods, we will feel better, think more clearly and have energy to survive the challenges you face.

 

To all those in struggle, you are not alone in this.  We are all universally connected in love, pain, fear, indecision, happiness, joy and life.  Breathe and trust that you will survive this.  You may be a different version of yourself, but you will survive.

 

To your health and happiness!

Goal Setting: The foundation of health & nutrition coaching.

You don't have to do this alone.

You don't have to do this alone.

Making change can be hard.  In the beginning it may feel over-whelming and too "big" a feat to even begin.  With support and tools, you can slowly gain perspective and begin to formulate a plan.  What I typically see with my clients is setting goals that are too big, too restrictive, inflexible and an "all or nothing" approach.  3-weeks in and they blow up from the restraint and go back to old habits, sometimes even more destructive than before they started.  

Change doesn't have to be this difficult and painful.  We can make shifts in a healthy, balanced, loving way that results in long-term healthy habits.  I call them 1-degree shifts.  All we have to focus on is 1-degree at a time and watch the transformation begin.

I found this article to be a great tool for setting goals.  I hope it is of benefit to you and if you'd like to experience the support of a Personal Health and Nutrition Coach, I'd love to work with you.

You can change.  It doesn't need to be a struggle.  I will help.

https://www.mindtools.com/page6.html