Benefits of High Intensity Interval Training:Life gets easier and fitness levels improve!Who doesn’t want that? Going into a HIIT workout, you'll find everything that used to be hard will no longer be hard after class. In all seriousness, it’s true. When you push...
Roasted carrot fries are an easy-to-make and delicious alternative to potato fries! This healthy side dish is loaded with vitamin A and fiber! 1 pound fresh carrots, cut into 1/2-inch sticks 2 teaspoons olive oil 1/2 teaspoon salt Place carrots in a greased baking...
Chicken with Israeli Couscous - Servings: 3 (Serving Size: ½ cup scoop) 12 ounces, Chicken (cooked/grilled) ½ Cup Israeli couscous 1 ½ Cup Low sodium chicken stock 1/8 Cup Carrots (shredded) 1/8 Cup Green onion (chopped) ¼ Cup Roasted red & yellow peppers...
Meal planning is a great way to avoid scrambling last minute trying to decide what to have for dinner. You won’t have to run through the drive-thru or order pizza. You’re already prepared! This "Theme Night" method of meal planning is quite fun and super easy. The...
Running is so much more than tennis shoes, pavement, and sweat. It is discipline, focus, and balance. It is patience and stamina, endurance and strength. It is joy and victory. You see, running is a lot like living. So what are you waiting for? Put aside the weight...
Cranberry & Apple Muffins - Serves 6 ¾ cup apple juice 1 cup cranberries, dried 1 cup granny smith apples, diced small 3/4 cup apple sauce 1 cup oat flour 1 cup oats (quick or instant) 1/3 cup dehydrated cane sugar 1 tablespoon baking powder 1 teaspoon sea salt 2...
Workout from workoutlabs.com
Have you ever wondered what you should weigh? I'm pretty sure it's crossed everyone's mind at some point given societal pressures to fit a certain body type, BMI bracket and/or fitness level. I do think, however, that in our quest for a certain number, we may miss...
Turkey, Spinach & Artichoke Wrap - Serves 6 6 Whole wheat tortillas 24 oz. Roasted turkey (chopped) 12 oz. Oven roasted tomatoes, (drained well from oil) 6 oz. Fresh spinach 12 oz. Artichoke hearts, packed in water (chopped) 3 oz. Mozzarella (shredded) 1/4 C....
Spring is the season for asparagus. Asparagus is available year round but spring is the best season for this nutritious vegetable. Crops are harvested from late February until June, with April being the prime month and season for asparagus. By the end of May,...
Have you ever heard of or used positive affirmations? Basically, you are confidently affirming a positive truth, which can be really helpful in reframing thoughts and beliefs about food and body image. They are often used in therapy to help let go of negative...
Dehydration It’s important to drink adequate water when you’re hiking in hot weather to prevent dehydration. Dehydration can leave you feeling crummy and possibly contribute to other heat-related illnesses, such as cramps, heat exhaustion and heat stroke. How much you...
Sesame Ginger Vinaigrette - (Serving size 2 oz.) 1 C. Light olive oil mayo 2 T. Light soy sauce 2 t. Minced ginger 1/4 C. Rice wine vinegar 2 T. Honey 2 T. Truvia 1 T. Sesame Oil 1 t. Chicken-less soup base Note: Blend all ingredients in a blender until the...
Fit Ball Core and Strength Workout Using a fit-ball is an easy way to get a full-body workout. The advantage of using a fit-ball as opposed to a workout on the floor is that it engages multiple muscle groups. It's great to use when you are sitting at a desk for a long...
8 lb. whole seedless watermelon, chilled (about 12 cups of cubed fruit) 1 1/2 tsp salt 3/4 tsp black pepper 1 cup fresh mint leaves, chopped 1 1/2 cups crumbled feta cheese 1 cup balsamic reduction (sauces and sides) Mix all ingredients in a mixing bowl and serve in...
These 100 calorie protein balls are always a go-to handy snack to keep in the fridge for quick energy on busy days! Ingredients 2 cups gluten-free oats ¼ cup canned pumpkin puree ¼ cup dried cranberries ½ cup pumpkin seeds 1 teaspoon pumpkin pie spice 2 Tb flax seeds...
If you're looking for a workout that will target belly rolls, love handles & muffin tops, this is a good one to incorporate into your exercise routine! Complete this ab workout after your regular cardio workout 3-4 times a week and (along with a healthy balanced...
Carbs. A word that elicits fear in any dieter. But you aren't a dieter and low-carb diets are a thing of the past! instead, let's focus on balance and quality. Americans DO in fact over-consume low-quality carbohydrates. However, carbohydrates themselves shouldn't be...
Coming up with a self-care plan rather than a diet or weight loss plan is SO important! It is far more effective for individuals to learn how to work with and care for their bodies rather than manipulate their shapes and sizes with diets. It's also common for...
You may have heard of most of these before but that doesn't mean you are actually doing them! Take a good hard look at what you are currently doing and decide where you can CUT some calories. Some of these are easy as long as you are committed! Quit drinking your...
Sure, growing older affects nearly every part of your body—including your hair, skin, heart, muscles, and more—but aging well may be as simple as adopting these (mostly) easy everyday habits. 1 - Maintain a positive attitude. You are what you think you are when it...
Whether its 5, 6 or 7 AM, if you can wake up early, BEFORE everyone else in your house wakes up, you will be more productive the rest of the day. You will feel better, move more, be more productive and overall feel happier, and be more content. Listen.. most of our...
Cucumber Gazpacho-Serves 6 1 lb. English cucumber 1 lb. Tomatillos ½ Yellow onion 1 Garlic clove ¼ Cup rice wine vinegar ¼ Cup grapeseed or olive oil 1 Tablespoon cilantro 1 Tablespoon parsley Salt and Pepper to taste Tomato roulade- makes 3 cups 3 Cups grape...
As we all know, muscle burns fat! Strength training by lifting weights is the best way to build lean muscle mass to burn fat and get that 'toned' healthy look. And who doesn't want that? Keep in mind, if you're consistently picking up a light weight for 20+...
If you are looking to mix up your "same old same old" treadmill workout at the gym, try one of these calorie-burning cardio workouts. The first is a 30-minute interval treadmill workout and the second is a 30-minute cycle workout. You can always listen to our...
Movara on the move! Movara owners, Cameron and Michelle, are taking their family of 8 around the country for 52 weeks and are excited to connect with our movara family along the way. They will be hosting 11 mini movara events in your areas. Watch for more details...
Chicken Caprese – Serves 10 10 – 6 ounces of chicken, grilled and cooked Salad: 3 ½ C. heirloom grape tomatoes, halved 10 ounces mozzarella cheese, small balls, halved ¼ C. basil, chopped ¼ C. lemon juice ½ t. sea salt ½ t. black pepper Garnish: ¼ C. balsamic...
The best way to stay motivated to exercise is to find value in what you are doing. Finding your why is so important when it comes to making this a permanent part of your life. If you want to be healthy in order to be able to play with your kids, participate in a...
While I was in school, I was a dietary tech in a Newborn ICU. I would get there early, about 4:30 or 5:00 am, to do diet assessments on the babies. At 6:00, the nurses would have a shift change. One morning a nurse walked through the door complaining to a friend that...
Grilled Grass Fed Steak with Chimichurri and Roasted Vegetables – Serves 6 6 - 4oz grass fed filet or sirloin steaks – serving size 5 oz. Salt & Pepper to taste Roasted Vegetables: 1 cup zucchini, sliced 1” thick 1 cup yellow squash, sliced 1 “ thick 1 cup red...