Healthy Apple Pie Trail Mix Recipe

Healthy Apple Pie Trail Mix Recipe

It is officially Fall and while we’re still experiencing warmer temps down in South Florida at our fitness retreat, the humidity has dropped and we’re able to enjoy lighter air and crisper mornings. With fall comes the inclusion of fall flavors everywhere. Whether it’s pumpkin spice, cinnamon, apple, date or fig, fall flavors are being seen in coffees, protein shakes, dessert and snacks. So to go along with the season and all of the delicious flavors, we decided to create an awesome Apple Pie Trail Mix. It’s packed full of healthy goodness. It is gluten free and just the perfect amount of salty and sweet.

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18 Ways To Have A Healthier Holiday

18 Ways To Have A Healthier Holiday

Holiday weekends can mean overindulging with friends and family and less activity than usual. Have you ever had one of those holidays or vacation weeks where you ate (and drank) too much and didn’t move your body like you normally do? It usually ends up making you feel worse rather than better. While it’s important to enjoy yourself over the holiday, staying close to your healthy goals doesn’t have to be hard. It There are some easy ways to keep yourself on track. With a few tweaks, your holiday can still be a ton of fun but you won’t need a vacation from your vacation. Here are our 18 ways to have a healthier holiday.

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Vita Boot Camp Recap: Topics, Thoughts and Inspiration

Vita Boot Camp Recap: Topics, Thoughts and Inspiration

It occurred to me during last week’s Vita Boot Camp that it might be a good idea for me to recap some of the weeks. We have great discussions during each week and some of those discussions pack information that everyone would want to have – even if you’re not at a retreat. So while I won’t give away every single thing we talk about (you’ll have to attend a retreat to get ALL of the juicy info), I thought that recapping each week with the most important topics and inspiration would benefit many of you. So here goes writing my first retreat recap – hope you enjoy!

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How To Reach Your Health and Fitness Goals

How To Reach Your Health and Fitness Goals

Life… it has this sneaky way of creeping in and throwing curve balls left and right. Life will always happen. There will always be a busy day at work or family problems or relationship highs and lows or sick children. Once conflict arises, it seems like health and fitness routines go haywire. We seek comfort food or we just don’t feel like moving. These are the things that help us stay clear and balanced in both body and mind though! So what do we do when conflict smacks us in the face (and it happens to everyone so if you’re reading this – you’re not alone)? Avoiding the conflict is not reasonable because we can’t always control what comes at us. Figurine out how to navigate through any issues is what needs to happen to stay on track.

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Two Chia Seed Protein Pudding Recipes: A healthy delicious treat

Two Chia Seed Protein Pudding Recipes: A healthy delicious treat

I was introduced to chia seed pudding a few years ago and instantly fell in love. A healthy alternative to regular pudding? Yes, please! I love “healthifying” my favorite foods that aren’t so healthy for you so this was right up my alley. I tried a few chia seed pudding recipes and started to develop my own. Most of the recipes I found didn’t have protein added to them so I decided to boost mine with protein. Chia seed protein pudding packs a healthy punch. It’s loaded with healthy nutrients which makes it a great option for either breakfast or a healthy dessert.

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Full Body Beach Circuit

Full Body Beach Circuit

Obviously we love beach workouts for our fitness retreat guests. There’s really no better place to workout than the beach with the fresh ocean air and sunshine beaming down on you. That being said, we know that many of you don’t love the beach so the good thing about this workout is that all you need is some space, the outdoors, fresh water for drinking and yourself!

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7 Best Protein Bars

7 Best Protein Bars

I decided to write this post because this is a common conversation that I have with retreat guests and lifestyle coaching clients. So many people are looking for a quick, easy yet healthy option to take as a snack. Whether you’re a busy mom or dad or you travel for work, protein bars can be an easy, convenient supplement to your daily food intake.

I also decided to write this post because I am always searching for the best protein bars that are healthy and don’t have a ton of junk in them. I like bars with just a few ingredients if possible, that are lower in sugar and have a good ratio of protein, carbohydrates and fat. 

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Hydration and Electrolyte Strategy

Hydration and Electrolyte Strategy

Water is essential to life. A few days without it could result in death – it’s that important. So considering a hydration strategy when working out in the heat is essential. We lose water through respiration, sweating as well as urinary and fecal output. Exercise speeds up the rate of water loss making intense exercise, especially in the heat, a possibility of leading to cramping, dizziness and heat exhaustion or heat stroke if adequate fluid intake isn’t met. Correct fluid intake is an important priority for exercisers and non-exercisers in the heat. Water makes up 60% of our bodies. So it’s incredibly important to for many different roles in the body.

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8 Tips For Healthy Eating While Traveling

8 Tips For Healthy Eating While Traveling

If you travel a lot for work or pleasure, you know that healthy food can sometimes be hard to come by. There aren’t to many healthy options even if you just need to stop quickly for a snack during a busy work day. There are so many unhealthy options and temptations lurking around every corner and every check out line. It’s not that there are zero healthy options but they seem to be few and far between. Eating healthy  while traveling means taking things into your own hands most of the time.

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10 Simple Paleo Snacks

10 Simple Paleo Snacks

Paleo eating, in general, is pretty simple. It’s not that complicated to implement and is really a diet rich in whole foods. Eating paleo eliminates all processed foods, dairy, legumes and grains. There are a few other nuances to eating paleo but that’s for a whole different post. I’m assuming if you’re here reading this blog post, you probably already know how to eat paleo and you’re looking for solutions for snacks. Which is exactly why I’m writing this post!

While I’m not necessarily a paleo eater all of the time, I do adopt a whole food way of eating and many of the meals and snacks that I eat are considered paleo. Snacks aren’t always the easiest thing to grab – especially if you’ve gone paleo. It seems like most of the snacks out there are full of junk, loaded with carbs or laden with sugar. Everywhere you turn there’s a cookie or cracker but quality sources of protein, fat and good carbs are fairly hard to come by. I’ve searched high and low and been able to find some great paleo snacks that you don’t even have to make. They can be taken or toted anywhere with you – even on the go!

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3 Easy Ways To Lose Weight

3 Easy Ways To Lose Weight

Losing weight can be hard. It can be confusing and even frustrating. For some people, it seems to be a breeze. They eat some lean protein and colorful veggies paired with a few workouts and they’re down 10 lbs. For those of us who have a hard time with it, weight loss doesn’t have to be such a struggle. Luckily, there are a few core healthy habits that everyone can do to aid in their weight loss journey – 3 easy ways to lose weight.

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