Pool HIIT Workout

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Pool HIIT Workout

Winter might be coming but indoor pools are great Way to get a high-intensity workout without all of the impact. The best part is, you don’t have to be someone who knows how to swim all of the strokes proficiently (you do need to be able to swim enough so that you aren’t creating a dangerous situation for yourself in the water) in order to workout in the pool. There are plenty of moves like high knees, butt kicks, squats, lunges and so much more that you can do to get a great workout in the pool especially in shallow water. And if you’re in an area where it’s still warm, then a pool or even the ocean (on a flat surface barring any marine life) will work just perfectly.

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Essential Oils To Diffuse For Stress Reduction

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Essential Oils To Diffuse For Stress Reduction

Who isn’t stressed out these days? We’re living in a fast paced, high energy world. Whether you’re feeling stress from work, school, family, friends or relationships, it’s everywhere. There are many ways to combat stress including meditation, deep breathing, yoga, massage, reading a good book and so much more. Essential oils can be a fantastic way to beat stress and ease your tension while you’re at home.

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HIIT Bodyweight Workout

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HIIT Bodyweight Workout

One of the things I love the most about bodyweight workouts is that you can do them anywhere. So whether you’re at home, on the road, at a local park or a friend’s house, you can do these anytime. No equipment needed (or very little).

I feel like our retreat guests are always fretting over getting to the gym. Well, most of the people I talk to regarding health and fitness have a common issue – “It’s just so hard to get to the gym most of the time”. Let’s face it, we’re all living in a time starved world. Between work, family, friends, vacation, general life duties and anything else in-between, it’s hard to find time for yourself.

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Losing Weight: The 90/10 Rule

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Losing Weight: The 90/10 Rule

Trying to lose weight but still want to enjoy some of your favorite treats? Learning the 90/10 rule can help balance out your clean eating with the option to enjoy a few treats each week too! You’ve probably heard someone, somewhere talk about the 90/10 Rule when it relates to weight loss or health and fitness goals.  There are all kinds of rules you might’ve heard of like the 80/20 rule or even 85/15 rule. They all relate to how many meals in a week you dedicate to eating healthy and in line with your goals versus how many meals you allow yourself to eat out of line with your goals or have “cheat meals”.

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Creating A Healthy Lifestyle: The Weekly Ritual

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Creating A Healthy Lifestyle: The Weekly Ritual

Creating a healthy lifestyle can be exciting in so many ways. The thought of a healthy body and mind motivates so many people. Thinking about it and actually doing it are two different things though. If you’re someone who is busy with life, kids, career, relationships and the various other things that can get in the way, you know that sometimes we’re thrown a curve ball.

Whether you’re trying to create or maintain a healthy lifestyle, lose weight, improve health and health markers or improve at a sport, chances are healthy eating, fitness and stress reduction are all part of the equation – or need to be.

I’ll be honest. I’m someone who has to be prepared or my week spins out of control – FAST. I always tell my coaching clients and fitness retreat clients that being prepared is half the battle. I developed my own weekly ritual to help me conquer food, fitness and fun. Check out my tips below.

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Banana Bread: Gluten Free and Refined Sugar Free

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Banana Bread: Gluten Free and Refined Sugar Free

Mmm…I love banana bread! It’s warm and delicious and reminds me of growing up. I love bananas in general so it’s no wonder that I love banana bread. Bananas are one of those food items that tend to go ripe really quick. How many times have you had left over bananas and let them go to waste? I am guilty as charged! But this time, I decided to put those bananas to good use and made a delicious gluten free banana bread.

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Quick Cardio: The Do Anywhere Workout

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Quick Cardio: The Do Anywhere Workout

Ah…cardio! Love it or hate it? I actually like cardio – intense cardio. I like sweating out my impurities and feeling like I’ve worked really hard. I like challenging my body and tracking results so I can see my progress. I like feeling that exhausted – that happy goodness that comes with producing endorphins. Cardio might not be your favorite though, which is why I created this workout. It only takes 30 minutes and you’re done!

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10 Superfood Boosters For Protein Shakes and Smoothies

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10 Superfood Boosters For Protein Shakes and Smoothies

Protein shakes and smoothies are a wonderful way to get in a ton of nutrients in a quick, easy to take with you container. I use shakes and smoothies almost daily. They’re so easy to blend up, pour into a shake container and tote anywhere. Plus, you can add a ton of nutrition to one simple shake. Pack in your macronutrients (protein, carbohydrates and fat) as well as your micronutrients (vitamins, minerals, phytonutrients). Often times, it’s much easier to drink all of this nutrition rather than having to eat it.

A great way to increase the nutrient density in shakes is to add superfood boosters like flax seed, chia seeds, super greens supplements, nuts, oils and more. 

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