When I was in college I remember looking through muscle & fitness magazines to get ideas for my personal workouts. Often times this was during class 🙂 I did this all the time. Sometimes I would grab a scratch sheet of paper right before leaving the house and take a minute to write out my workout so that when I walked into the gym I knew exactly what I was going to do. I still do this when I workout in my garage. The first thing I do is write out my workout on the white board. This includes warm up, workout and cool down. This is just a habit I have gotten into over the years. When I workout in classes at the gym this is done for me. The plan is already made and the coach leads me through the class. This is my favorite because it keeps...Read more

The people you surround yourself with. Your circle matters. Motivation comes and goes, and doing the right things to optimize your health can sometimes feel like an uphill battle. Social outings, hectic schedules, built up stress—these are factors that we all deal with on a regular basis and can make it difficult for us to eat the right things, get to the gym, get to bed early, or work on any of those other habits that we need to work on. One thing you can do that’s in your control to make a healthy lifestyle feel easier is to carefully audit the people you surround yourself with. If everyone you spend time with eats the foods you’re trying to avoid, stays up late, and doesn’t exercise, it will naturally make it more difficult for you to make those changes. Who you choose to surround yourself with matters more than you...Read more

Spoiler Alert: It Doesn’t Exist! A lot of people still look for quick fixes when it comes to reaching their fitness goals. What’s the best exercise for fat loss? What’s the best workout routine for muscle gain? What’s the best movement for a shredded core? What’s the secret to results in 30 days or less? The truth is, when it comes to any meaningful goal, there are no shortcuts! Looking at fat loss and muscle gain specifically, your nutrition and the intensity of your workouts matter a lot more than the actual exercises you do. At the end of the day, all goals boil down to two things: Consistency and effort! One Thing To Try This Week Looking to burn fat, build muscle, or gain strength? Well, if you feel like you’re doing all the right things with your nutrition and still aren’t seeing results, intensity might be the missing...Read more

The highs and lows of your fitness journey can be overwhelming.  Who am I kidding?  The highs and lows of life can be overwhelming too. Sometimes you simply need to ask for help.When you have a tribe of people surrounding you, it makes these times easier to navigate.  People who love you and support you can speak life into you when you need it. Asking for help can be hard. Especially if you are someone who is not accustomed to it. But the moment you open up you will see the benefit immediately. The people in your life will pick you up when you are down. But if you don’t ask for help how will they know to do this?Who do you talk to about your fitness journey?Start with the three people in your life who you are closest to you. Your inner circle. Let them know what you are doing and...Read more

Healthy habits don’t have to be time-consuming or expensive. Here are three totally free changes you can make right away.  Combine these with a regular exercise routine — life changing! Put your phone to bed — in another room. The blue light from your phone suppresses melatonin, the hormone that helps your body fall asleep, and reading news or social media makes your brain active, making it harder to shut off and go to sleep. Instead of sleeping with your phone under your pillow or next to your head, try putting it outside of your bedroom at night. If you use it as an alarm, keep it as far away from your bed as possible so you aren’t tempted to reach for it in the middle of the night. Start reading labels. That organic yogurt with the really cool label might appear to be healthy, but check the label. This Chobani fruit on the...Read more

There is a right time and right way to snack for success. Studies have shown that those who have an eating pattern of 3 meals plus 1-2 snacks per day have a lower BMI and easier time losing weight and keeping it off when compared to those individuals who do not incorporate snacks. Studies have also found that those who do have snacks, are more likely to consume more fiber as well as fruits and veggies! Here are 5 tips to help you snack for success: Balance your snacks!Just like your meals, and well, every aspect of your life, balance is a MUST! Your snacks should have a carb, protein, and fat to keep you fueled and fuller for longer! One of the best things you can do for yourself when planning snacks is find different ways to use the same ingredient. We want to work smarter, not harder!  A...Read more