Sore for Days??

SORE FOR DAYS?? Have you ever had a workout so good that it left you feeling sore for days afterwards??? Well the good news it that you probably worked your muscles really well but the bad news is that you probably didn’t eat the best post workout meal. This is a very important step in […]

Homemade Roasted Tomato Basil Marinara Sauce

              Homemade Roasted Tomato Basil Marinara Sauce Ingredients: -8-10 large tomatoes -2-3 tablespoons extra virgin olive oil -5 large basil leaves -6 cloves of garlic -salt (to taste) -pepper (to taste) Directions: 1. First, preheat oven to 400F and lightly spray a cake pan with nonstick cooking spray. 2. […]

Cauliflower Ceviche

                    Cauliflower Ceviche Ingredients: One head of Cauliflower, shredded 2 Roma tomatoes chopped Half of a purple onion chopped 1 cucumber chopped 1 jicama shredded 2 carrots shredded Half a bunch of Cilantro chopped Half of a lemon juice A pinch of dried oregano, crushed A […]

DESKERCISE! Tips and Tricks to Exercise at Work

  DESKERCISE! Tips and Tricks to Exercise at Work Remember the days when “work” meant manual labor with a side of sweat, blood, and tears? Neither do we. These days, it seems we’re more likely to log hour after idle hour with our bums glued to our seats. And while you may be an Excel […]

Beat the Afternoon Slump

Beat the Afternoon Slump We have all been there: a super-productive morning finishing projects, working towards inbox zero, and fighting the urge to tweet at co-workers. Then the clock strikes two and we might as well pull down the shades, throw on pajamas, and hop into bed. It’s completely normal to feel super-tired once the […]

Caffeine Fix Facts

Caffeine Fix Facts Caffeine is one of the top most commonly consumed ingredients in the world. Whether it be from coffee, tea, soda, cocoa or other sources, it’s clear that Americans have an ongoing love affair with caffeine. On average, Americans consume 300 mgs (about 3 cups of coffee) per person per day. There are […]

The Benefits of Group High Intensity Interval Training

              The Benefits of Group High Intensity Interval Training A barrage of recent studies has shown the potential for high-intensity interval training to motivate fat loss, increase muscular and cardiovascular strength and improve other health markers among participants. But how well does this format play out in a group […]

Paleo Chicken Pizza

            Paleo Chicken Pizza Ingredients: 6 boneless skinless chicken breasts 3 Tbs extra-virgin olive oil 1 tsp sea salt ½ tsp black pepper ½ tsp oregano ½ tsp garlic powder ½ tsp onion powder ½ tsp crushed red pepper   Toppings: 1 cup pasta sauce 1 red bell pepper; chopped […]

The Exercise-Menopause Connection

  The Exercise-Menopause Connection Are you in menopause? Pre menopause? Then you’re probably familiar with the challenges that many menopausal women experience: hot flashes, night sweats, insomnia, irritability, and depression. These symptoms, alone or combined, can compromise a woman’s quality of life. Even worse, menopausal symptoms can crate a domino effect. For example, night sweats […]

Protein Bites

            Protein Bites Recipe ½ cup Agave Nectar 1/3 cup unsweetened cacao powder ¼ cup unsweetened Almond Milk ¼ cup coconut oil ¼ cup Almond Butter 2 cups Gluten-Free Oats 1/3 cup unsweetened shredded coconut (dry) ½ tsp Pure Vanilla Extract 1/8 tsp sea salt 1-2 scoops Protein Powder (vanilla, […]

Sleep: The Crucial Element for Optimal Performance

  Sleep: The Crucial Element for Optimal Performance Sleep is a really bizarre activity. For several hours, while the sun is gone, your going to become unconscious, temporarily lose command of everything you know and understand. Then when the sun returns, you will resume life as normal. During sleep you experience several stages and cycles […]

Need to Know Facts About Salt

Need to Know Facts About Salt Even if you don’t shake salt on your food, chances are, you’re still eating far too much of it. Most of the sodium Americans consume comes from processes and restaurant foods, like sliced bread. Meaning that the average American currently consumes about 3,500 milligrams of sodium a day. In […]

Benefits of Exercise During Pregnancy

  Benefits of Exercise During Pregnancy Although you may not feel like funning a marathon while your pregnant, most women benefit greatly from exercising throughout their pregnancies. It’s best to discuss your exercise plans with your doctor early on to determine what you can do. The level of exercise recommended will depend, in part, on […]

Mixing It Up At Meal Time

  Mixing It Up At Meal Time We know that when all of us get into routine and get settled into our comfort zone that we tend to get bored with our food and therefore lose site of our goals and motivation. Here are a few tips and tricks to branch out of your comfort […]

Peanuts Can Curb Your Appetite

  Peanuts Can Curb Your Appetite Eating either peanuts or peanut butter as a part of your breakfast can control blood sugar throughout most of the day. Peanuts and peanut butter can cause a significant reduction in the desire to eat and cause a significant increase in the secretion of the hormone peptide YY, which […]

Skip The Food Fights: 10 Ways To Get Kids to Eat Healthier

  Skip The Food Fights: 10 Ways to Get Kids to Eat Healthier Every single day, families deal with picky eaters both big and small. Mothers constantly struggle with the feeling of guilt about their children’s diets because they know how important it is to feed their kids healthy foods, but they’re just not sure […]

Guilt Ridden Eating Leads to Weight Gain

  Forget “guilty” pleasures. The next time you  “celebrate” by eating your favorite chips, dips, or sweets, give yourself permission to fully enjoy the indulgence. Worrying over calories or feeling guilty can put you at risk for weight gain.  A recent study took a group and told them to describe their thoughts about eating chocolate […]

Strength, Cardio, and Flexibility Training

  Strength, Cardio, and Flexibility. Strength Training Weightlifting is popular for adults ranging from 35-54 years old but drops off significantly beyond age 55. Strength training can improve strength and power for adults of all ages, given the benefits of this type of exercise include preserving muscle mass and metabolic function. Research has proven that […]

Why Women Should Lift Weights

              Why Women Should Lift Weights There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of […]

Exercise Can Improve Your Sex Life

  Exercise Can Improve Your Sex Life Exercise is not only a well-documented means of maintain muscle and losing body fat, but also recent studies propose that it can also revitalize your sex life. Sexual dysfunction has been more likely linked among those adults with poor physical and emotional health, and plays a major role […]

Homemade Peanut Butter

            Homemade Peanut Butter Homemade nut butters have a TON of advantages versus buying them in the store. Homemade nut butters won’t contain the hydrogenated oils, stabilizers, emulsifiers, excess sugars, and salts found in many branded products. Blending your own at home also gives you full control over the peanuts- […]

Spaghetti Squash With Chipolte Marinara Meat Sauce

SPAGHETTI SQUASH WITH CHIPOLTE MARINARA MEAT SAUCE             2 medium sized spaghetti squash 3 tsp. grapeseed oil 1 yellow onion 2 garlic cloves; minced 1 red bell pepper 1 medium-sized eggplant, diced 2 cups chopped mushrooms 1 lb. extra lean organic/grass fed ground beef (options: bison, ground chicken/turkey) 1 can […]

Stressed lately?

Let’s Talk About Stress! Our physical reactions to stress are determined by our biological history and the need to respond to sudden dangers that threaten us. “Fight or flight” is a response to danger and our bodies respond by releasing adrenaline and cortisol. Adrenaline – releases of adrenaline cause rapid changes to your blood flow […]

Weekend Motivation

As the weekend approaches a lot of us lose site of our commitments to be successful. One cookie becomes one cheat meal. One cheat meal becomes an entire cheat day. One cheat day turns into a cheat weekend. By Monday, we’re feeling negative and unmotivated for the rest of the week. Here are a few […]