Slip ups happen every now and again. And during the holiday season our chances of binging increase even more. Perhaps it was a few more cookies than you would like to have eaten, a pint of ice cream after a hard day, extra pie from all of your holiday stress, or a full-blown, uncontrollable binge. It happens to all of us. The key is knowing how to bounce back and support your body both mentally and physically. Start with these 7 Ways To Help Heal From A Binge.   1.Forgive yourself. Stressing and putting yourself down is not the way to go.  One binge will not make you gain weight. Take a deep breath and focus on making positive choices going forward!                       2. Stay away from the scale. In most...

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I can't believe we have finally arrived at the last month of 2016! Where has the year gone? The next few weeks will be filled with family, friends, parties and lots of good food! All of which should be enjoyed! The weeks leading up to Christmas and New Years are normally busy, stressful and sometimes overwhelming. The chaos has a tendency to throw us off track with listening to our bodies. Be it too much food and not enough exercise, or not enough food (who has time to eat when there are presents to wrap!) and too much exercise, we all have our traps. Before we know it the new year has arrived and we find ourselves with a slew of new diet plans and workouts we are...

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6 Ways Yoga Can Change Your Life. Just like it did mine. I started practicing yoga consistently in 2012, after injuring my hip and spine working out too intensely during marathon training (insert: was not listening to my body). Since then I have been consistent with a 2-3x per week yoga practice until last fall. Life got crazy; I got lazy, and I stopped going. Fast forward to February of this year and everything in my world changed. I had pain from my neck to my hip that came on suddenly one day (I will be sharing more on this later). Once again, I had to remove all weight lifting and cardio completely from my life. Even walking was too painful. But, the one thing I could...

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It makes me cringe to think about all of the terrible nutrition advice I have followed over the years. Low carb, no fruit, no sugar, no fat, no salt, no, no and more no! Do we see a trend here? It seems like everything is forbidden. Who can blame us, though? Every time we turn on the tv or pick up a magazine, it seems like there is a new ‘diet’ trend telling us how to stay healthy or skinny. It’s overwhelming and confusing! Most of us know what ends up happening when we jump on the latest nutrition trend. We start seeing results, feel great and then in walks our friend deprivation. Deprivation doesn’t just walk in; it kicks down the doors sending us running for...

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It's crazy to think how our relationship with food changes from the time we are born until the time we reach adulthood. When we are born, we eat when hungry and stop when we are full. As we get older, our relationship with food changes. We are influenced by magazines telling us what we should look like or what to eat so that we can appear like the women (or men) on magazine covers. We begin to scrutinize our bodies and our plates. It seems like everybody else knows what's best for our bodies except us. When the latest magazine diet doesn't work for us, we become frustrated, confused and begin to talk negatively to ourselves. We use food and exercise as punishment. In the best case...

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  Omega 3  is made up of 3 different types of fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic) and DHA (docosahexaenoic acid). Together, these power houses are very important to your health. However, since the body can not create them on it's own, it is important to make sure you are getting in enough through proper diet and nutrition. Some of the best sources of Omega 3 are: Meat & Eggs Salmon Scallops Shrimp White Fish Beef Omega 3 enriched eggs Vegetable Spinach Kale Turnip Greens Brussels Sppouts Winter Squash Arugula Fruit Raspberries Strawberries Nuts & Seeds Flax seeds/oil Chia seeds Walnuts Walnut Oil Legumes & Beans Edamame Tofu Miso Other Fish oil capsules Basil, Oregano, Marjoram, Tarragon **What are some of your favorite sources of Omega 3??**   One of my favorite sources is fish! I eat salmon, scallops, shrimp and white fish from my favorite company, SizzleFish!  By clicking their logo above, you can check out all...

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9 Protein Packed Snacks That Travel Well  Happy Wednesday! It is a very common question from people about what high protein snacks they can pack when they are on the go! Normally we think chicken, eggs, yogurt, etc. But those things aren't always feasible when you don't have a place to keep them cool! So, the team at Muscle & Strength asked me to put together a list of things that require no cooler! These delicious ideas are perfect for traveling or even just to work! Head HERE to grab the full article!...

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Keeping Your Cardio Fun You don’t necessarily have to head to the gym and jump on a machine in order to get your cardio in! Here are some great ways to keep it fresh and fun this time of year — without heading to the gym! Outdoors Shoveling Snow Snowshoeing Downhill Skiing Cross Country Skiing Ice Skating Snowball Fights At Home Vacuuming Washing Floors Rearranging Furniture Painting Doing Laundry Organizing The Basement Dancing Around The Kitchen With The Kids Sports Indoor Tennis Hockey Basketball Kickboxing Racquetball Indoor Soccer Videos P90x Insanity Turbo Jam Tae Bo Wii Fit Zumba For XBox So, if you are looking for a new way to enjoy getting your cardio in here are some great (and FUN) ways! *What is your favorite way to keep your cardio fresh? Roblox Robux Hack 2017...

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Stretching For Runner I had a reader send an email a few weeks back asking me for a good stretching routine for runners. Of course you all know that I believe yoga is one of the best ways to stay limber and relax your mind and body! I did a little research and found this great article entitled, "Yoga For Runners." It  gives you a complete description and photo of some great stretches! (I didn't have personal photos to share). This routine is quick, easy and can be done almost anywhere! I think it is the perfect way to start your day! You can see the full routine:   HERE   NAMASTE FRIENDS! xo  ...

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3 Hardcore At Home Workouts Happy Wednesday friends! I know by now most of us are back into the swing of our daily routines after the holiday! We are in the gym getting our workouts done, preparing healthy meals and making plenty of time for ourselves to rest and relax, right?! ;) I wish I could say that was the case. Many of my clients are still struggling to get to the gym because, as they say,  "it's too cold out", "I don't have time" or "I don't know what to do when I am there" So, I thought I would share this amazing article with you. My friend, Alex Stewart, just released a great article on BodyBuilding.com. In the article he gives  you everything you need...

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