Exercise

Biceps & Triceps: Are You Training With Proper Form?

Proper exercise form for bicep and tricep movements is essential in any upper body training routine. It’s the key difference between making progress and wasting your time in the gym. As a nationally certified fitness instructor, I’ve seen a lot of people over the years unknowingly sabotaging their results in the gym with poor form. Continue reading “Biceps & Triceps: Are You Training With Proper Form?”

motivation

The Silent Killer Of Fitness Progress

 

Have you ever found yourself saying “I’ll start on Monday” when it comes to your diet or exercise routine? But then somehow that Monday it turns into the NEXT Monday, then the next? This kind of procrastination is often the number one silent killer of fitness progress and weight loss goals. But how can we move beyond it and into a place where we’re actually making progress and creating a lasting change? Continue reading “The Silent Killer Of Fitness Progress”

Recipes

3 Salads for Your Holiday Dinner

The holidays are here and I couldn’t be more excited. Every year, we spend Thanksgiving and Christmas Eve with my husband’s family up in his hometown and then Christmas Day and New Year’s Eve with my family in our current home city. It’s a wonderful time of the year filled with family, photos, and fun. And of course, between big meals on Thanksgiving, Christmas Eve and Christmas day, a lot of food. Continue reading “3 Salads for Your Holiday Dinner”

Lifestyle

7 Ways to Boost Your Immune System this Flu Season

It’s that time of year again, folks. Sniffles are spreading, colds are catching and the flu bug is back with a mean bite. But absolutely no one wants to spend the fall and winter season sick, miserable and buried under a mountain of used tissues. (Especially when it involved the whole family taking turns getting sick.)

When it comes to cold and flu season, your best defense is a good offense. By keeping that immune system in tip-top shape, you give yourself a much better chance of fighting off illness before it sets in. So here are seven surefire ways to help keep that immune system ready for action! Continue reading “7 Ways to Boost Your Immune System this Flu Season”

Exercise, Lifestyle

Full Arm & Ab Workout, Life Updates & My Concussion

If you follow me on Instagram (on either my blog Instagram account or my personal one), you may already know that last week was a bit of a rough one. Last weekend started out with a family wedding and ended in the Emergency Room with a CAT Scan. Today, I’ve got some quick life updates along with a killer bicep and core workout for your next Arm Day. Continue reading “Full Arm & Ab Workout, Life Updates & My Concussion”

Recipes

Protein-Packed Kodiak Pumpkin Muffins

Okay, pumpkin lovers. I’m coming at you with some more pumpkin spicy goodness this week!

It’s no secret I love a good protein muffin. Protein muffins are just one of “my things”. They’re quick to throw together, easy to grab on the go for breakfast or an afternoon snack and popular with even the pickiest of eaters. And besides, is it really possible to have too many muffins in your life? (I don’t think so.) Continue reading “Protein-Packed Kodiak Pumpkin Muffins”

motivation

How I Dropped 5% Body Fat Over The Holidays

The holiday season is undoubtedly one of the hardest times of the year to stay on track with our health and fitness goals. As the pumpkin spice pies, lattes and all other kinds of seasonal goodies come out, many people’s health resolutions tend to plummet. For me personally,  October-December have been my weakest months for sticking with my diet and exercise routine for most of my life. Until last year. Continue reading “How I Dropped 5% Body Fat Over The Holidays”

Recipes, Uncategorized

Spicy Southwest Pumpkin Soup

Everyone gets excited about all things pumpkin in September and October but personally, I think November is the true month of the pumpkin. Instead of carving them into jack-o’-lanterns, people finally start putting them into delicious things like pie.

But there are more things you can do with a pumpkin than packing it into a pie crust. We know and love them for their roll in sweet treats, like bread, cakes, pies, and pastries, but pumpkins have a delightfully savory side that often goes untapped in the fall.

Today we’re going to dive into that savory side with a big piping bowl of spicy, savory pumpkin soup! It’s delicious, nutritious and also completely gluten-free and keto-friendly! Continue reading “Spicy Southwest Pumpkin Soup”

motivation

Internal Vs. External Motivation: Why One Is Killing Your Progress

There are two big driving factors when it comes to making progress in your health and fitness: Getting started and staying consistent. And each of those things requires a certain type of motivation.

There are two different kinds of motivation we experience: Internal and external. People who rely on external motivators usually fall short of their goals and fail to make much (if any) progress in their fitness journey. But people who learn to draw from internal motivation have the capacity to generate lasting change and actually exceed their goals. Continue reading “Internal Vs. External Motivation: Why One Is Killing Your Progress”