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Exercises Workouts

Full Body Workout for Women

⚡️Full Body Workout⚡️ 💜If you have bands and dumbells/kettlebells, you can do this one at home! Making home training a little more challenging usually means: increasing reps, doing more unilateral (single-leg or single-arm) work, and shortening your rest periods. Enjoy! A1. DB Deficit Reverse Lunge 3X 10-12 eachA2. Bird Dog Row 3X 10-12 eachB1. Paused […]

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Latest Posts

Getting Started

Beginning a new task can be difficult. When we are looking at the task as a whole, it can feel like a huge, overwhelming weight hanging over our heads. This leads us to put it off, when in fact, the best action we could take is to get started now. ❌Diving in without a plan […]

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Fitness Workouts

Leg Workout at Home for Women

🦵🏼LEGS at home 💖This circuit is perfect if you’re short on time and want to get in some strength training + cardio. Also, if the seasonal change is killing your motivation, incorporating circuits into your workout program might help. Circuits = no rest periods between the exercises. So you won’t be tempted to drag out […]

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Fitness Food

What are macros?

🍽️Here’s a quick run down about macros 🍴MACRONUTRIENTS (macros) are the nutrients your body needs in large amounts. There are three major macros: Protein, Carbohydrates, and Fat. Technically alcohol is the fourth. 🔥A CALORIE is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. When the […]

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Food Recipe

Pumpkin Bread Pudding

🎃 Pumpkin Bread Pudding I made sourdough pumpkin earlier in the week and knew we wouldn’t be able to finish it before the bread became dry. I hate wasting food. I love having dessert daily. So, I made this bread pudding from the sourdough pumpkin bread. Super easy. Sounds like a fancy dessert, but it’s […]

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Fitness

SMART Goals

🧠 Become an effective goal setter with SMART goals When we first start thinking about our goals, what we usually come up with are broad terms or vague ideas. “I want to look good.” That’s a start, but if we really want to succeed we have to get more detailed and make a plan. 🏝 […]

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Food Latest Posts Supplements

How much protein do you need?

If your goals are to either build muscle or lose fat, it is a good idea to increase your protein intake. Protein is one of the three macronutrients (others being fats and carbohydrates). Our bodies use protein to build and repair tissues, make enzymes, hormones, and other chemicals in the body. It is also an […]

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Exercises Fitness Workouts

Quick Beginner Ab Workout

Did you know that your abdominal muscles are just one part of your core? Your core is actually defined by the structures that make up your lumbo-pelvic-hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint. Your core is made up of three systems: the local stabilization system, the global stabilization […]

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Exercises Fitness Workouts

Squats for Beginners

I’m sure everyone would agree that jumping straight to a barbell back squat is not a good idea if you’re a beginner. Here’s a video progression to work yourself up to where you are comfortable with a barbell back squat: So, how should a beginner progress their squat? Here’s a great squat progression sequence: Wall […]

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Fitness

Easy Chicken and Vegetable Stir Fry Recipe

Ingredients 2 tbsp olive oil Salt and pepper to taste 1 lb chicken breast, cut into bite sized pieces ½ yellow onion, chopped 1 red or yellow bell pepper, chopped 1 zucchini, sliced 2 cloves of garlic, minced Soy Garlic Stir Fry Sauce 1 clove garlic, minced 1 tsp finely grated ginger 1 tsp Chili […]