My Top 10 Post-Workout Snacks

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Never skip a post workout snack. A  good combination of protein, good carbs, and healthy fats are important to build and maintain your muscles. A post-workout snack should be eaten within 30 minutes of finishing your workout to help you recover and refuel. Try one of these easy and healthy go to post-workout snack ideas […]

The Health Benefits of Eating Berries

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Berries are not only delicious they are also packed full of powerful antioxidants. Scientists have found berries contain some of the highest amounts of antioxidants compared to other fresh fruits. Here are some of the many health benefits of adding berries to your diet. Antioxidants such as anthocyanins, quercetin, and vitamin C can be found […]

My Top iTunes and Pandora Workout Stations

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Great music with a great beat to keep your heart pumping through every workout. Here is a list of my favorite Pandora and iTunes workout stations to get you motivated and moving. PANDORA Pop and Hip Hop Power Workout – A high energy mix including artists such as Flo Rida, Rhianna, and David Guetta Pop […]

10 Tips To A Better Night’s Sleep

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How are you sleeping? Are some days great and others not so good? Getting a good night’s sleep is one of the best things you can do for your overall health. Here are some of the natural ways I combat the issue of a sleepless night. Exercise! Regular physical activity can promote a better night […]

Spring Clean Your Eating Habits

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Spring is finally here! We often think about spring cleaning our homes, there is no time like the present to spring clean your diet. Follow these tips to clean up your diet, create new healthy eating habits, and gain a fresh start for spring. Drink water – start with an 8 ounce glass of water […]

Exercise Basics: How to perfom a lunge

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Lunging is a great body weight exercise that targets many muscles in your lower body. Lunges can be done anywhere and without any equipment. There are many different types of lunges, stationary, forward, reverse, and side for example. For this post I am focusing on the most basic, the alternating forward lunge. It is important […]

Why is fiber so important? How much do I really need?

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Many of us don’t realize that we do not get enough fiber in our diet. Men need about 38 grams per day (ages 19-50) and women need about 25 grams per day (ages 19-50) Here is why fiber is so important.  A diet rich in fiber can: Reduce the risk of heart disease and type […]

Spicey Roasted Chickpeas

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SPICY ROASTED CHICKPEAS Ingredients: 1 can Chickpeas rinsed, drained ½ tsp Garlic powder ¼ tsp Cayenne pepper ¼ tsp Cumin ½ tsp Paprika ¼ tsp Red chili pepper (this is optional if you want some heat) 2 tbsp olive oil Directions: Preheat oven to 400 degrees F. Rinse and drain chickpeas. Lay them out on […]

5 Reasons Why You Should Stretch

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Stretching exercises can often take a back seat to cardio and strength training. Regular stretching is just as important as other types of exercise. Here are some of the main benefits of stretching. 1.  STRETCHING HAS A CALMING EFFECT – Stretching helps you to slow down and relax. Coupled with deep breathing stretching can help […]

What is Balance Training?

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One of the most important things I work on with my clients is balance. Through this one basic facet of your training, you can improve your coordination and posture, and reduce your risk of injury. Balance is something we use every day. You are balancing when walking, getting up and down from a chair or […]