12 Drinks To Stay Away From This Holiday Season

Here are some of your favorite holiday drinks that might put some unwanted weight this holiday season!Toasted White Chocolate Mocha FrappuccinoCalories: 440Fat: 15Carbs: 71gProtein: 6gramsPeppermint White Chocolate Mocha FrappuccinoCalories: 489Fat: 16Carbs: 78gProtein: 6gToasted White Chocolate SwirlCalories:690Sugars: 123 gramsFat: 0 gramsPumpkin Spice FrappuccinoCalories: 450Fat: 15gCarbs: 74gProtein: 5gDunkin Donuts Frozen Hot Chocolate (small)Calories: 430Fat: 5gCarbs: 95gProtein: 7gLong … Read more

5 Tips This Holiday Season

We all know this is the time of the year that lots of people start pumping the breaks a bit with the gym and eating habits. Don’t let this be you. Get through this holiday season without taking a few steps back with these 5 simple tips (no one said easy). Exercise: This is definitely not … Read more

Clean Up Your Thanksgiving Leftovers

Clean Up Your Thanksgiving Leftovers

Don’t be mistaken, Thanksgiving is my favorite holiday by far. As kids, my mom would make each of us kids our favorite meal on our birthdays. I always chose, “Thanksgiving.” My birthday is in May. Thanks, Mom. With that said, it’s really easy to rack up the calories and pounds in the days that follow. While delicious, Thanksgiving … Read more

Boost Your Immune System With This Powerhouse Trio

Boost Your Immune System With This Powerhouse Trio

Because optimal immune function is an important part of long-term wellness, it is essential to provide immune function support during times of high stress, seasonal changes, and when you aren’t feeling your best. Together, Vitamin D, Zinc Bisglycinate and Quercetin are a powerhouse trio of supplements that support optimal immune function. Zinc Bisglycinate is a highly absorbable form of … Read more

Are your diet foods making you fat

Trying to figure out what to eat and how to eat is an age long dilemma. Below are five sneaky “healthy” foods that could be causing weight gain and inflammation. Skim milk Low fat, low calorie right? Nope. Skim milk tends to have more sugar and over all less nutritional value. Try whole milk for more nutrients, … Read more

Loaded veggie egg cups

Loaded veggie egg cups

20 oz egg whites1 Cup chopped broccoli 4 yum yum peppers1/3 cup fetaSalt and pepper to tastePreheat oven to 350 degrees Lightly grease muffin tin Combine veggies and feta in mixing bowlSpoon heaping spoonful in to each muffin cupPour egg whites over filling cup 3/4 of the wayBake for 15 minutes or until toothpick comes … Read more

Motion Is Lotion

Keeping our bodies flexible and mobile are important qualities to have. Consistent training, adequate recovery, proper nutrition and hydration and quality sleep are all very important. What else can we do to keep our bodies feeling good? We need to move more. Our bodies crave it. Motion is lotion, is one of my favorite quotes that a … Read more

Snack Swaps

Snack Swaps

Believe it or not, I’m a big snacker. About every hour I’m usually munching on something. Before I really dedicated myself to living a healthy lifestyle, you could find me eating a whole sleeve of Oreos or an entire bag of Lifesaver Gummies (still a personal favorite).  When I started really getting on track with … Read more

How To Combat Inflammation!

How To Combat Inflammation!

Combating inflammation is something we can all do to help our overall health and wellness. Inflammation can occur in acute events like stress or illness but it can also be chronic and long term. When inflammation is chronic and ongoing it can negatively impact our health and potentially put us at risk for heart disease … Read more

8 Tips To Support A Healthier Cold And Flu Season This Year

8 Tips To Support A Healthier Cold And Flu Season This Year

Let me start off by saying this. There is no magic pill, no supplement, no superfood, no special diet or even exercise program that can 100% guarantee that you will not get sick this flu/ “the unmentionable” season.  BUT YOU CAN help support your immune system through your daily actions and habits. Follow These 8 Tips To Support … Read more

More Ways To Improve Your Sleep

More Ways To Improve Your Sleep

When you think about improving your sleep, what comes to mind? Sleeping 6-8 hours? Staying asleep longer? Going to bed at a decent time? There are many angles to better sleep that we can look at to help us improve our sleep as it is just as important as other daily habits that we have … Read more

What Should I Eat Before I Train?

What Should I Eat Before I Train?

Did you know that what you eat, and when you eat, can make a big difference in how you perform and recover from exercise? Research shows that in the three hours prior to your workout, you want to eat something that will help you… support energy enhance or boost performance hydrate with speed and recoverySo how do you you make sure you’re meeting … Read more

Honey Paprika Roasted Cauliflower & Chickpea Salad

Full of flavor and texture this is a great stand alone as a vegetarian dish!Or mix it up and add a little grilled chicken for additional protein!Calories: 175gCarbs: 20.1gProtein: 5.2gFat: 9.4gPrep time: 15 minutesCook time: 30Serves: 10 (1/2) Cup ServingsIngredients:One medium head of cauliflower cut into small florets1 can of chickpeas, drained 3 TBSP olive … Read more

What Happens When We Stop Working Out

Picture this: You are going on vacation soon. You can’t really exercise and you’re afraid that you will lose everything you’ve worked for. I get it, I’ve thought the same thing. This is a normal thought process even though I bet the desire to have a small break from the gym is also there in … Read more