Author Update

Dear all, I am sorry I have not posted for quite some time. As some of you may know, I was diagnosed with stage 4 breast cancer on October 14, 2017 while pregnant with my second baby. After enduring three months of excruciating pain, they FINALLY discovered that I had cancer that had metastasized to […]

Exercise of the Week: Sumo Squats

One of my favorite exercises is Sumo Squats. It targets the same muscles as a regular squat except it puts a little extra emphasis on your inner thighs. It also requires no equipment and can be performed anywhere. What’s not to love?   Equipment: None necessary   How To: Start standing straight and tall with your feet wider than […]

Six Listening Mistakes

In a day and age where we spend more and more time interacting with others through superficial means like the phone and internet, you may feel like you are starting to lose your in-person people skills. Being able to interact successfully in-person with others is critical to building relationships. One of the key components to successful in-person interactions is […]

Exercise of the Week: Swimmers

Just like Supermans, Swimmers is an easy exercise for your back that requires no equipment. It combats the negative effects of constant sitting like low back pain, spinal deterioration, and other postural problems. How To: Lie face down on your mat in a prone position with your stomach resting on the ground. Lift your arms and feet […]

Exercise of the Week: Supermans

One of the most neglected parts of your body is your back. Incorporating back exercises into your exercise routine is very important, especially if you, like many, spend much of your day sitting. Sitting weakens and stretches out your low back while causing your hip flexors to tighten. Too much of this without any counter-work can cause low […]

Protein – The Basics

What is protein? Protein is one of the three main macronutrients your body needs for proper function. It is vital to your body’s tissue and organ structure, function, and regulation and overall cell health. It is a large, complex molecule made up of a string of hundreds to thousands of smaller units called amino acids.The actual sequence in which the amino acids combine is […]

Exercise of the Week: Side Plank

Like the front plank, the side plank is a full-body strengthening exercise that requires no fitness equipment — it’s just you and your bodyweight. You can do a plank anytime, anywhere. It is an isometric exercise that requires steady breathing, focus, and determination. I recommend planks to all my clients and friends because they are one of […]

New U.S. Dietary Guidelines

Business Insider UK recently featured a short article outlining the new U.S. dietary guidelines, which are updated every five years. This year’s update was led by two groups: the HHS’s Office of Disease Prevention and Health Promotion (ODPHP) and the USDA’s Center for Nutrition Policy and Promotion (CNPP). In short, their guidelines tell you what you should and should not be eating. […]

All About That Core

So you want a stronger core. Who doesn’t? But what does that mean to you? In my experience, the majority of people who are trying to strengthen their cores focus solely on exercises that target their rectus abdominis muscle, commonly called the abdominals or abs. Think sit-ups: Some people will also do exercises that focus on their obliques. Think Russian twists […]

Starbucks Food Cheat Sheet

And we continue with the food menu at Starbucks. If you haven’t already, please check out my Starbucks Drink Cheat Sheet, the first part of this coffee break guide. This time we are focusing on their food. I think you’ll be surprised by some of these numbers…   Here is my Starbucks Food Cheat Sheet featuring some of their […]