Founder, CEO of BOD Care | Performance Coach | Mental & Physical Performance System for B2B | mom of 3, wife of @_chriscovington
Joined April 2009
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Imagine a transformation from 210lb non-athlete to a 144lb champion swimmer in just 2 years... Do you want to know how my daughter made it? Read on.
Day 254 of the next 50 years is me not wanting to be here. But I’m here, because this is imperative, so it’s cardio and legs.
I was short on time yesterday so I put off legs for today and only did cardio.
Working around this injury will be fun 🙄
but I’m grateful I can do it!
Well damn. Meniscus tear and a cyst. Not was I was hoping for, but I guess it's good to know my instincts are on point.
Comforting your daughter as she works through the grief of a breakup is as close to experiencing my own heartbreak as I’ve ever felt.
This. Sucks.
Day 253 of the next 50 years is cardio and legs. Working on the knee!
Also resisting the urge to blame age for it 😆 cuz f*** that
This is how we’ve built our functional nutrition section of our app 👇🏼
Dr. Jack Wolfson, Cardiologist: "The higher your Cholesterol, the longer you live... if you have low Cholesterol, be very afraid."
"The worry over total Cholesterol & heart attack risk is a fallacy from the 60s & 70s."
"Do not fear total Cholesterol, in fact for people older than 60, the higher the total Cholesterol, the longer they live."
The Research Is Clear. The Higher Your LDL, The Longer You Live.
LDL serves an important & vital purpose for vibrant health. LDL contains the antioxidants Vitamin E, CoQ10 & Carotenoids that kill off free radicals. This reduces inflammation & oxidative damage, which are the true causes of cardiovascular disease.
LDL is a transport carrier molecule, is preventive of disease & crucial for our immune system. It is the carrier for all fat soluble vitamins A, D, E & K.
Healthy Cholesterol Is Needed For A Thriving Life:
Prevents dementia & cognitive decline.
Protects against all cause mortality.
Production of all steroid hormones.
Necessary for muscles & bone density.
Protective against stroke & heart disease.
Important for lungs & airways.
Building block of all cells & mitochondria.
Absorption of Vitamins A, D, E & K.
Critical for digestion & bile acids.
Immune system protection against infections.
Lowers risk of cancer & death.
Lowers depression & suicide.
Lowers stress, cortisol & anxiety.
Protects against chemicals, toxins & heavy metals.
A low carbohydrate diet prioritizing nutrient dense animal foods, eliminating harmful seed oils, sugar & processed foods provides the best healthy cholesterol profile.
This approach keeps Triglycerides low & HDL high, which is one of the best Biomarkers for Cardiac health. TG/HDL ratio optimally should be less than 1.5
Day 251 of the next 50 years was recovery: yoga and sauna yesterday.
This is the most proactive part of my healthcare. Mindfulness, heat, strength and stretching for the win.
Day 252 of the next 50 years was my VO2 max building day. It was 100 minutes total.
Split between 50 minutes of zone 2, and 50 minutes in zone 2-4 with intervals.
Didn’t have my hr monitor today so I likely pushed a bit too hard today. Most people use them to push harder, mine helps me not push too hard.
Why do I think I went too hard? I needed a nap. I was 💀
That’s not what we want when we train. So, I’ll do what I must to recover so I don’t get sick or not heal my knee issue.
Woman on stepmill wearing flippies and going slow.
What is actually going on here? We killing time or something?
Not lifting weights *with the intention of building muscle* and eating 1g/lb of GOAL weight will sacrifice your muscle tissue and tank your metabolism.
The "what" to do is easy to get, the "how" to do it is the hard part, and worth investing in.
Gabriel Iglesias was on Ozempic for about five months. His description is the most honest one I’ve heard.
It worked almost too well. He’d look at food and feel nothing, not disgust, just “I’m good.”
The weight came off. But he watched his shoulders disappear with it. A strong guy, losing the strength he was proud of. Add the constant nausea, and he quit.
The moment he stopped, 20 pounds came back almost immediately.
And here’s the twist: years earlier, he says Ozempic offered him a million-dollar deal to be the face of the brand. He turned it down.
That’s the part nobody puts in the commercial. The drug turns off your hunger. It doesn’t protect your muscle, and it doesn’t fix whatever was driving the eating in the first place.
Day 251 of the next 50 years is 40 minutes of cardio and back & abs with shoulders. And a drink or two tonight with some yummy food.
Optimize doesn’t mean doing everything 100% right. There’s a point of diminishing returns with it where it starts to ruin your life. “Optimum” is around 90% in my experience. The other 10% is for enjoying life with the “less optimal” things that we should not habituate.
Have a great weekend yall!
If this is you, and you want more from your healthcare, like actual health, hit me up.
We are the best at this.
Working-age U.S. adults without health insurance rose in 2026, a new survey finds.
This trend is likely to continue: In 2027, major Medicaid cuts and Affordable Care Act marketplace restrictions will make it even harder for Americans to access coverage. trib.al/OCRTtGC
Day 250 of the next 50 years is cardio and legs. Gonna do things a lil differently today to rehab my knee.
Fired up for a productive end to the week! LFG!!
Day 249 of the next 50 years is cardio and back & abs day.
I’m back at it! Full day ahead of a packed out rest of the week.
LFG!!
This 👏🏼 is👏🏼what👏🏼I wrote 👏🏼 in my 👏🏼
The body does not perceive every food as merely a unit of energy. Some foods seem to have an amplification effect once made, and others actually cost calories in the digestive process!
Ultra-processed foods trigger a bigger insulin response than less-processed ones, even when they contain identical calories and nutrients.
When people consumed two different meals matched closely for protein, carbs, fat, and fiber, the ultra-processed one produced a larger insulin response despite a similar overall blood glucose response. It also blunted the normal shift toward burning carbohydrates after eating and changed the brain's response to eating.
I’ve talked before about Kevin Hall’s trial, where people eating an ultra-processed diet consumed about 500 extra calories per day and gained weight. This new study explains another part of why UPFs are so problematic - it shows that the way food is processed can change how our bodies handle it and even how our brains perceive it!
Day 247 of the next 50 years was yesterday and I did cardio and legs, laying special attention to my knee.
Today is day 248, and it’s a different kind of day. My girl asked me to stay home from the gym to comfort her heart and mind. She’s wrestling with some life decisions and she was up most of the night. She needed me.
I just looked over and she’s drifting off to sleep…☺️
When the mind has done all it can, it can rest. Sleep well my angel ❤️
