Emotional Eating

80 percent of Americans reporting health symptoms have reported stress as a major factor in the last five months according to the American Psychological Association (Source). The same study showed that of people reporting stress, specific symptoms most commonly reported were: “headaches (34%), feeling overwhelmed (33%), feeling nervous or anxious (33%) and feeling depressed or sad (32%).” The major take-away here is to remember that you are not alone in your stress. Never feel isolated. Despite the reason for your stress, there will always be somebody else who has experienced a similar situation and there are always ways to look for support. Talking about how you feel with friends, family, a

Get the Most Out of your Workout

Proper warm-ups are essential to the success of anything you do in the gym. When you take the time to properly loosen your muscles and stretch them out, you push your risk of injury down significantly. Most people need from 5 to 20 minutes of warming up. Knowing your body and knowing what it feels like to be ready and warmed-up is something that comes with time, but is something that is essential to figuring out so that you can ensure long-term success with your body, keep your movements smooth and mobility high – all while remaining low-risk for injury. Watching your nutrition is vital to lifting heavy in the gym and lifting well in the gym because your body is going to run on the fuel that

Morning Flow

I’ve talked in the past about how important a five-minute flow in the mornings is to my overall wellness. It helps me get ready for the day by clearing my mind and allowing me space to set up my week. However, I want to talk now about how that morning flow has evolved into Nine Minutes of Nourishment as my intentions have become more clear over the last few months. Every morning, I take nine minutes to set myself up for the day. It’s an idea I got from reading about how Dana James, founder of Food Coach (Source) sets herself up for the day and has become a routine that I sometimes even return to mid-day if I am feeling the extra stress and pressure of the days’ activities. Before I do any of

Your Next Race

Training for a race – whether it is a 5k, a 10k or a marathon – can be intimidating. However, it can also be incredibly easy and even fun! (I’m being mostly serious here…) I’ve compiled a few tips to help you get race-ready so that you can feel prepared to run your best race possible. Creating a plan is two-fold. The first step is to figure out when you have time to train. Do you run best in the mornings before work? Do you have a mid-morning time that you can run because your job is more flexible? Find out when you can run and when you will actually do the miles. Then, plan your mileage. If you don’t have somebody working with you to plan your mileage, I would recommend using the Nike runni

How Fruit Can Shape Your Body

Knowing your fruits and vegetables this Spring is more than just knowing what is in season, although I am going to tell you that, but also about knowing the benefits of them and which ones you should choose to add to your meals so that you can be in style. Understanding fruits and vegetables can help you lead a more nutritious life – as eating them at the peak of their season means they have maximum nutrition – but can also help turn you into a more effective chef in the kitchen because they will have maximum flavor at the peak of their seasons as well. Strawberries are generally in season from April to June. If you aren’t somebody who loves these fruits, my guess is you’re either allergic o

5 Ways to Live Your Best Life

I may not be an expert on how to live the best life (I’ll let someone like Beyonce or Oprah take the mantle, there), but there are a few things that I do that help me live my best life… so, I wanted to share: Prioritizing self care is something that has become incredibly important to me in the last year and especially in recent months. The thing is, your own life will always be the one that you have the most control over. Also, at the end of the day, it’s your own life that you have to live with – your own decisions. This means that the decisions you make and the activities, the people and the things that you prioritize matter. Priorities matter. Therefore, to live my best life I always make

5 Reasons You Should Meditate

Meditating has become one of the most important parts of my daily routine. Whenever I am stressed out or unsure of what the next step I need to take in figuring out a problem, I turn to meditation. Here are a few reasons why meditation helps me, and maybe can help you, to live the best life possible: I did a little research (I promise!) and I found out that meditation helps cut out your anxiety – by 40% (Source). Dedicating 25 minutes of your day, three days a week can make a massive difference in your stress levels. This is also the #1 reason that I turn to meditation. No matter where you are in life, no matter how stressed out you get… there’s always a little bit of stress that can be take

4 High-fat Foods You Want to Eat

Surprise – fats can be good for you! Dark chocolate is not only great for when you have that slight sweet tooth, but it’s filled with antioxidants like resveratrol that help to fight against heart disease. Not only that, but the cacao bean used to create dark chocolate helps to improve mood and it contains monounsaturated fatty acids (like oleic acid) that are good for your overall health. So if you’re reaching for chocolate… make sure it’s the dark kind and you’ll be okay. (Just don’t go overboard.) Avocado is one of my favorite foods (see: my obsession with chips and guacamole). Avocado is great for suppressing hunger, boosting energy, lowering cholesterol and reducing inflammation. Packed

7 Ways to Maintain Your Movement

You really can maintain movement even when you’re on a busy schedule. Here are just a few tips to help you out: Packing your bag with the things you’ll need on-the-go is essential to getting your workouts in. Some things I suggest are a change of clothes, an energy bar, headphones, any essential oils and anything else that you can use to sweat when you’re in a rush or recover when you need to recover with healthy treats. Just be sure not to overstuff your bag and allow it to become a traveling cupboard full of snacks This note is especially for my mothers out there – commit to yourself and your own plans just like you would commit to taking your kids to soccer practice or to a dentist appoin

Mindful eating

Developing mindful eating habits is a major step towards reaching the wellness balance that we all reach for. Here are a few ways you can develop your own mindful eating habits: When you eat, eat. Sit down at a table and enjoy your food without watching TV or doing anything else. The Harvard Medical School encourages this focus on your meal as a way to help develop mindful eating habits because thoughtfulness about what you are eating comes from the, “conscious of the food’s consistency, flavor, tastes, and smells.” When you’re thoughtful about what you’re eating, you’re mindful and you’re much less likely to overeat. Set yourself up for success with your wellness by choosing healthy food op

7 Wellness Tips for Vacation

Unless you’re like me and take vacation to find new workouts to obsess over… make sure you know what kind of workouts you can fit into your schedule before you take off – and schedule them into your vacation plans. You may have to wake up a little earlier than the rest of your crew to get a jog in, but it’ll be worth it in the long run. The link below will take you to my favorite vacation workout that you can try on the beach or in your hotel room to ensure you get your sweat in. If you’re not into planning your workout, try to organize a few group activities – volleyball or even just going for a walk or a jog. You may be surprised at who in your group of friends and family may be willing to

Sleep Better, Feel Better

The average person sleeps in 90 minute cycles and needs 7.5 to 9 hours of sleep a night. Set a sleep schedule for yourself – with timers set to wake you up and tell you when to go to bed. Planning your sleep around the 90 minute REM cycles, leaving 10-20 minutes to fall asleep in the beginning, will help make sure that you aren’t waking up in the middle of a cycle – which is when your body is the most tired. If you plan it right, your alarm should be going off at the same time that your body is in the lightest stage of sleep – meaning you will wake up in a much better mood and feeling more energized than if you wake up in the middle of a deep sleep. Sunrise alarm clocks can be found on Amazo

7 lower body moves to do at home

A few lower body flows to open your hips up and get your body sweating a little bit when you don’t feel like leaving the house. Stand with your feet a little wider than your shoulder, with your toes pointing just slightly out. Keep your hips over your knees and ankles (all in one line). Keep your shoulders back as you drop down – sticking your booty out and keeping your core tight. Move your butt all the way down – as deep as you can go – while maintaining a tight core and open chest. Try to get your hips to drop just below your knees before pressing through your heels (keeping your feet on the ground, spreading the floor) to raise back up to the standing position. Do fifteen squats per set.

Goal Setting

One of the best ways to ensure you reach your wellness goals is to set them in the first place so that you have goals to reach! Check out some of my tips for helping you set your goals and then achieve your goals. One of the most important aspects of goal-setting is to set goals that motivate you. Not goals you think you should set, but ones that mean something to you and where you want your life to go. Look at your life and where it is headed. Then look at what kind of milestones you could reach to get to where you want to go. Voila, you have some goals that are going to help you move towards your overall goals. The most important thing about this is to find goals that you want to achieve s

Your 4-part, at-home core circuit

HOLLOW BODY: Lay back on a mat, extending your arms back and your legs forward. Rise up so that your arms and your feet are just off of the ground. Keep your back flat on the ground so that if somebody tried to push their hand between your back and the floor, they couldn’t do it. Tighten your core and keep your limbs up off of the ground as you hold the pose for thirty seconds. HOLLOY BODY ROCKS: Enter the hollow body pose. Then, raise your legs higher off of the ground than you may typically hold in the pose, and tighten your core muscles to rock forward, lowering your legs back towards the ground. Then, roll backwards and lift your legs higher. Always keep your feet and shoulders off of th

Smoothie Bowl Recipe

1 heaping cup of frozen blueberries 1 scoop protein powder 1 cup of kale (or spinach) A few sprigs of mint leaves This part is up to you, but you could do anything from more blueberries (maybe not frozen this time), to chia seeds or flax seeds and a variety of nuts. Depending on what your macros for the day are, you can add whatever you see fit : ) Freeze the kale and spinach and blueberries ahead of time so that you can avoid needing to add a ton of ice (or, do it and make your smoothie go even further). Toss everything into a blender, add water as necessary (around one cup is what I usually add) and blend! If you want it a little bit more creamy, you can always add almond milk. 219 calorie

Movements You Can Do Outside

Get your movement in, even if you’re short on time, by doing the following four movements for a set. Repeat the set three times and get on with your day! (Just be sure to stretch if you can before and after!) Stand with your arms straight out behind you, your knees bent, your chest up and your core stabilized. Then, swing your arms forward and use that momentum to help jump straight up into the air, raising your hands over your head. As you land, bend your knees and swing your arms behind you so that you are back in the original position. Be sure to keep your core engaged and your landing light. Repeat 15 times without stopping, if you can. Begin in the plank position – either high or low, d

KB Complex

Head down to your hotel gym and push through this quick kettlebell workout during your next vacation so that you can sweat before you relax (and sip margs on the beach!) 2 KB Swings 2 KB Front Squats 2 KB Burpees into Bent Over Rows 6 reps, 6 sets of each exercise 90 seconds of rest between each set

Work it out

ROUND ONE Bear Crawl Shoulder Tap (10 per shoulder) Bear Crawl (length of the room and back) 7 Push Ups Backwards Crawl (length of the room and back) ROUND TWO Bicycle Sit Ups (30 seconds) Hollow Body Tuck Up Ladder (30 seconds) Repeat both movements again ROUND THREE High to Low Plank (30 seconds) Low Plank Alt Arm Reaches (30 seconds) Lunge jumps (30 seconds, alt sides)

Core Crushing Workout

Begin in the high plank position. Keep your core tight as you shift your balance to the left arm – be sure your body does not rotate by engaging your core throughout the entire movement. Then, extend your right arm all the way out so that it is level with your body and pause there before reaching it (slowly) down under your body and through to the other elbow or wrist. Do this movement ten times before switching balance and swinging arms. This movement is easiest if you have sliders you can rest your feet on, but if you don’t – you can always use something like a magazine or newspaper or even a paper plate. Begin in the low plank position, with your elbows just below your shoulders. Getting

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