Do you obsess with numbers on the scale?

If so, you might want to read this blog post that discusses our obsession with numbers on the scale. The author does an excellent job of explaining different factors involved in our body‘s weight and how we can re-frame our thinking when it comes to the dreaded scale. It’s an educational read that you might consider sharing with others. Enjoy this month’s post!

Cancer Prevention Recommendations from the American Institute for Cancer Research

Evidence that eating whole grains, fiber, vegetables and fruit can help protect against certain cancers, as well as against weight gain, overweight and obesity! Get the recommendations here.

A Local Resource for Therapy: Vickie Laughlin

A friend of mine, Vickie Laughlin, retired a few years ago after working for Oracle. We met through Group Fitness; I was teaching classes there. During the time we both worked for Oracle, Vickie was pursuing a second career after retirement. She is now a licensed psychotherapist here in Colorado Springs and is seeking new clients. If you or an acquaintance is seeking therapy, please consider Vickie as an option! You can get to know her a little better, by reading below.
Tell me a why you chose this career after retirement?
Several years ago, I realized that sitting at a desk in front of a computer all day was no longer rewarding. I tried a few different volunteer positions and learned that my passion was to help other people. Soon after that, I found out that even with my totally unrelated Bachelor’s degree, I could get my Masters degree in Counseling! So I went back to college while working full time and graduated three later with my degree.
What type of clients do you specialize in?
I worked with victims of domestic violence during my internship. Since I opened my private practice, I have worked with clients who what to work on issues including anxiety, depression, relationship issues, and traumatic events.
What types of therapy do you provide when working with your clients?
I typically let my clients decide what they want to discuss and work on during each session. Some of the treatments models I use include Cognitive Behavioral Therapy (CBT), Eye Movement  Desensitization and Reprocessing (EMDR), Emotional Freedom Technique (EFT), and Mindfulness.
What is a typical sessions’ duration? Cost?
A typical session is 55 minutes and the cost ranges from $40 to $70 per session.
How can potential patients contact you?
You can find me on Psychology Today. (
Search for my name (Vickie Laughlin) to find my web page.
Outside of work, what activities or hobbies do you enjoy?
Hiking, yoga and taking Nicole’s class 🙂

Stretching FAQs

This month I wanted to supply you with answers to questions I’m often asked on the topic of stretching. The American College of Sports Medicine holds the following positions on this often lengthy topic. View the complete article from the link below.

How long should a stretch be held?

Holding a stretch for 10-30 seconds at the point of tightness or slight discomfort enhances joint range of motion, with little apparent benefit resulting from longer durations. Older persons may realize greater improvements in range of motion with longer durations (30-60 seconds) of stretching. A 20%-75% maximum contraction held for 3-6 seconds followed by 10- to 30-seconds assisted stretch is recommended for PNF techniques (Proprioceptive Neuromuscular Facilitation).

How many repetitions of stretching exercises are needed?

Repeating each flexibility exercise two to four times is effective, with enhancement of joint range of motion occurring during 3-12 weeks. The goal is to attain 60 seconds of total stretching time per flexibility exercise by adjusting duration and repetitions according to individual needs. For example, 60 seconds of stretch time can be met by two 30-seconds stretches or four 15-seconds stretches.

How often should stretching exercise be performed?

Performing flexibility exercises ≥2-3 days week is effective, but greater gains in joint range of motion are accrued with daily flexibility exercise.

Functional Strength Training for Healthy Feet

Learn some simple exercises you can do everyday that will help bring relief, as well as prevent common foot injuries.



Metabolic Effects of HIIT

One of the great researchers in the fitness industry, Len Kravitz, PhD, discusses how high intensity interval training (HIIT) affects your cardiovascular fitness, insulin resistance, cholesterol level, blood pressure, fat loss and weight management. Read the details here.


Trader Joe’s Five-Day Meal Plan and Grocery List

Feeling fortunate to have a Trader Joes nearby, I’m sharing a five-day meal plan and grocery list from Use the grocery list to prepare your healthy and easy-to-put together meals for this week.

Do you have a meal you’ve put together from Trader Joes? Share the recipe and grocery items here!