Getting Through The Winter Blues

Getting Through The Winter Blues

This past weekend was bitterly cold.  Walking through the grocery store the other night, all I heard were people coughing, sniffing, and sneezing.  With everything else that is going on, I know it’s going to be a long winter.  Besides exercising, there are 4 vitamins you could take to help you get through this winter … Read more

More On Training With Intent

Train with intent image

We spent the end of 2021 discussing intent and how to approach this idea both in and out of the gym. For the record, your actions and effort outside of the gym are more important to achieving your goals than what happens inside the gym. However, the approach that you take when you train is … Read more

6 Tips For A Successful 2022

Going into the New Year, you might want to have a plan.Don’t go into next week without clear goals and a reason.Below are 6 tips to help you make 2022 successful.#1 Be S.M.A.R.T>> Whatever goal you decide to tackle, be sure that it’s Specific, Measurable, Attainable, Realistic, and Timely. For example, the goal of “I … Read more

New Year’s Veggie Pinwheels

Looking for a fairly easy, healthier, holiday appetizer?I made these a few years ago for an open house here at the gym and they were a huge hit! Recently I made them in to a wrap and added in grilled chicken to get a little more protein….delicious!1 (8 count) pack of spinach tortilla wraps1 (8 … Read more

Training With Intent in 2022 Part 1

As we approach the end of 2021 it’s good to reflect on where we’ve been and where we are going in 2022. Did you achieve what you wanted in the last year? Did you have anything to achieve? Goals are hard to achieve when you don’t have any and results are even harder. The good news is … Read more

Training With Intent Part 2

Training With Intent Part 2

Training with intent is our topic of discussion as we move towards 2022 with new goals, old goals and another chance. Losing weight and getting stronger are two of the most common goals. They are different but both require effort, discipline, consistency and you guessed it, intent. Losing weight can be a big challenge and whether … Read more

Training With Intent Part 3

Getting stronger is a goal that we hear often. Getting stronger is a great goal and worth every second you spend pursuing it. Strength goals are easy in theory, just get stronger right? You will get stronger with consistency and a smart approach (it’s honestly that simple) but there’s a longer list of things that will … Read more

Mixed Berry Baked Oatmeal

Mixed Berry Baked Oatmeal

3 cups quick cook oats2/3 cup brown sugar1/3 cup coconut flour1 tsp ground ginger2 tsp baking powder1 tsp salt2 eggs2 cups milk1/4 cup extra virgin olive oil1 tsp vanilla1 cup each:BlueberriesBlackberriesStrawberriesRaspberriesPreheat oven to 350 FLightly grease 9×13” glass baking dishCut up fruit to desired sizeCombine all ingredients except berriesGently fold in berriesBake at 350 for … Read more

Heart Rate Monitor, How Are You Using Yours?

In today’s day and age, pretty much everyone, everywhere has a heart rate monitor. From smart watches, fitness trackers, rings, chest straps…even just a good ol’ fashion pulse oximeter. Even my 7 year old niece is sporting a fitness tracker these days. But why and how are you using it? If I had a penny for every … Read more

Are Your Drinks Killing Your Weight Loss Goals?

Are Your Drinks Killing Your Weight Loss Goals?

One of the simplest (not easy) ways to eliminate unwanted calories is taking out the high calorie drinks. Many people don’t realize the amount of calories and sugar that are in their favorite drinks. Imagine if you drank one of these a day and then decreased that by half, the progress you can make in … Read more

Taco Soup

Taco Soup

Hearty, satisfying comfort food at its finest. Ground turkey, beans, corn, tomatoes and broth with a little southwest zip…sure to be a crowd pleaser!Per each 457g ServingProtein: 31.9gCarbs: 37.6Fat:10.3gIngredients:2 lbs lean ground turkey breast1 15 oz can of red kidney beans1 15 oz can of black beans2 10 oz cans Rotel tomatoes1 large onion, diced … Read more

8 Tips To Help You Avoid Binge Eating This Holiday Season

8 Tips To Help You Avoid Binge Eating This Holiday Season

Let’s face it, for the next week, binge eating or overeating might be a problem. Lots of temptations with food and drinks. If you’re trying to keep your weight down and not hurt the progress you made in the last 12 months, you’re going to need a plan. Check out 8 ways you can avoid binge … Read more

Stay Disciplined this Holiday Season

A few months ago, I was talking about motivation and how it can cripple people.  The reason I’m not a fan of motivation is because it comes and goes.  Yes, it can work for a little bit.  Maybe even a couple of weeks or a month.  But in the long run, it doesn’t last.  What … Read more

What’s Your Perfect Diet?

Most of us are familiar with these popular slogans or buzz words: “Just eat whole foods.” “Eat more fat and drop the carbs” “If it doesn’t run, swim, or fly…or isn’t a vegetable don’t eat it.” “Just try my magic drink and you’ll be back in ketosis in an hour! Guaranteed!”Sounds good. But what happens when the whole world … Read more