Spread the Wellth is two friends who want to make the world a healthier place through personalized, evidence-based solutions. We offer services to aid in weight loss, muscle building, healthy eating habits, and more.
Simply put:
Personal Training, Nutrition Coaching, Exercise Programming
105 Crescent Ave
Work closely with our experienced and qualified staff to achieve your wellness goals. We offer personalized coaching and customized workout plans tailored to your goals, abilities, and lifestyle. Whether you prefer in-person or online sessions, our dedicated team will provide ongoing support, ensure proper form, technique, and intensity.
If your child is looking to take the next step in their athletic career look no further. We work with youth athletes to prepare them for middle school, high school, or collegiate athletics.
Work one-on-one with our National Academy of Sports Medicine certified nutrition coach.
We send out free weekly newsletters every Monday covering all things health and wellness.
Our Blogs
Daniel Wheeler
3 minute read time
Sometimes the hardest part of a fitness journey is starting. It can be confusing what to eat, what to do in the gym, or how often to go to the gym.
This week’s newsletter is aimed to help simplify fitness for you. One of my favorite quotes regarding fitness goes something like this… “There is no short or long way, only right or wrong.” So many times you hear about someone giving up on their fitness journey because they did not lose weight fast enough. Or maybe they lost the weight and then gained it right back. The unfortunate truth is the right way is a long process, and that can be frustrating to accept. That is why it is so important to fall in love with the journey and not the destination.
It is important to create sustainable healthy habits that you can practice for the rest of your life. Below are three habits that I implement in my life that do not feel like a hassle, I actually enjoy doing them because I know how amazing they make me feel.
So here are those THREE easy to implement steps to radically improve your health.
Eat 1g of protein per pound of goal bodyweight
A vast majority of people undereat protein on a daily basis. Protein is essential for building and keeping muscle. It is also the most satiating macronutrient, meaning eat more protein = less mindless eating throughout the day = weight loss (simplified)
Lift weights 2-3 times a week
As we age in our older years, we lose strength and skeletal mass (also known as sarcopenia). Lifting weights is the #1 preventative measure to delay this process and second place is not even close.
Walk 8-10k steps a day
This is a great habit to follow because modern day life has evolved to make life as sedentary as possible. The unfortunate norm is to sit all day at work, over consume calories, and sit in front of the television. The 8-10k step rule is one of those small wins that adds up to big wins.
If you are still unsure how to take that first step in your health and wellness journey, Spread the Wellth is here to help! We offer in person and virtual training, exercise programming, nutrition coaching, and meal planning.
There is no time like the present. Start today.
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Shop along the perimeter of the grocery store. This is where you will find healthy, perishable, fresh foods.
Ominous Cooking Oils
Oils to avoid: Soybean, Vegetable, Corn, Canola, Grapeseed, Safflower, Sunflower
Opt for Extra-Virgin Olive Oil, Butter, Ghee, Avocado Oil, Coconut Oil
Hydrating Foods (Yes, You Read That Right!)
Fresh fruits and vegetables are up to 95% water. So next time you need to hydrate but water does not sound appealing, try these!
Cucumber - 95% Water
Watermelon - 92% Water
Strawberries - 91% Water
Cantaloupe - 90% Water
To improve your running capabilities, follow the 80/20 rule.
80% of your weekly runs should be done at an easy pace, also known as Zone 2 training. This style of training helps build your aerobic base and lowers your resting heart rate. Most smart watches today can help notify you when you are running in Zone 2. If you do not have a smart watch, an easy way to stay in Zone 2 is to run at a pace at which you can comfortably carry on a conversation.
20% of your weekly runs should be done at moderate to high intensity. This could include interval runs, fartlek runs, 400 meter track repeats, or any other running that elevates heart rate.
When first beginning strength training, it is a great idea to follow the 2-for-2 rule.
If you are capable of performing 2 extra repetitions of workout for 2 sets, then the exercise should be progressed.
Often times people overtrain when they begin resistance training. The 2-for-2 rule is a great way to avoid overtraining.
Walking
Simply walking each day is great way to:
Spend more time outside
Prevent/manage various ailments
Burn fat
Increase energy levels
Helps aid in digestion if performed after eating
Caffeine
Avoid caffeine 8-10 hours before bedtime.
Limit daytime naps to 90 minutes or less.
The body needs to drop 1-3 degrees to fall asleep and effectively stay asleep. Find your ideal temperature (typically between 60-67 degrees Fahrenheit).
Recommended Podcasts
The Huberman Lab
Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health.
MindPump
MindPump exposes RAW Truth about health, fitness, nutrition and more.
The Genius Life
You don't have to be born a Genius to become one. Follow health and science journalist, New York Times bestselling author, TV personality and nutrition expert Max Lugavere as he speaks to the most insightful minds of our time about what it means to live like a Genius.