Thinking about hiring a trainer/coach to help you reach your goals? Whether you’re in the market for a personal trainer to help with exercise or a coach to help with nutrition and lifestyle habits, first make sure you are coachable. Being coachable means: You’re able to take feedback and suggestions without […]
If you have fat-loss goals, do not skip your post-workout meal! Here are 4 reasons why: 1. If you have weight-loss goals, you have muscle-gaining goals. Which means you need to maximize muscle protein synthesis. Do that by eating a full serving of protein 3-5 times per day. If you’re used it eating 3 meals (breakfast, […]
Do you have knock-knees or knees that turn inward? You might notice it during exercises (like squats, step ups, or lunges) or it might be present all the time when you’re standing and walking. The technical name is knee valgus. Women are especially prone to knee valgus because of the shape of the pelvis. Since […]
Whether you’re joining live online workouts and yoga or working out and practicing when it fits your schedule with the On-Demand Library, here’s the list of equipment I use and recommend. For Pilates: Mat Core Ball 1-2lb Weighted Balls or Dumbbells Thera-Bands Balance Pad Pilates Ring 8 Reasons Why You Should Do […]
Do you remember the days before smart watches? All of us at the gym before class wetting the chest strap’s transmitter so it would pick up our heart rate for the workout. It’s amazing how far the technology has come in less than 10 years. Now instead of strapping on the Polar for the workout, we wear our smart watches […]
A trending phrase that’s got me fired up right now is rest day. Recovery day? Yes! Active Recovery? Even better! But rest and recovery get used interchangeably. And they’re not the same. To rest is to stop working. As a training variable, rest is the time between sets or intervals. Globally, it means no work […]
Kapha is one of the three Ayurvedic Doshas, or constitutions. The Kapha season is late Winter through early Spring (depending on where you’re at in the world). Supportive qualities of Kapha: compassionate, sweet, forgiving, warm, ‘huggers’, loving, stable strong stamina and endurance, grounded Symptoms of imbalanced Kapha: clingy, hoarder, people-pleasing, unable to say ‘no’, lethargic, […]
Kapha is one of the three Ayurvedic Doshas, or constitutions. The Kapha season is late Winter through early Spring (depending on where you’re at in the world). If you’re experiencing an imbalance of Kapha Dosha, or you want to eat for the season, here are some tips for you. In general, favor bitter, pungent (spicy), […]
Makes 8 pumpkin protein squares Ingredients: 1C oats 1C Sunwarrior vanilla protein powder 1t baking powder 1t baking soda 1/4t salt 1T pumpkin pie spice 2T maple syrup 1C canned pumpkin 1/2C almond butter (or other nut butter) 1/2C almond milk 1/4C dried cranberries (or raisins) 1/4C pumpkin seeds (or sunflower seeds) […]
You know you need a strong core. If your core is weak, something’s going to go wrong in your low back (or somewhere else is your body). And core training is so much more than just sit-ups or crunches. Your core training routine needs to address each of the 4 core movements AND the 4 […]
