It's essential to perform the Staggered Stance Good Morning with proper form to avoid putting excessive strain on your lower back. If you are new to this exercise, start with a light weight or just bodyweight to ensure you have the correct movement pattern and gradually increase the resistance as you become more comfortable and confident.
 
When should you do this? If you have a dedicated leg day, do this exercise in the middle or toward the end of the workout. Complete compound lifts first, and accessory work like calves would be performed last. You could do this exercise in place of a Romanian Deadlift. If you are doing full body workouts, you can add it in one time per week (3-4 sets of 8-12 reps). This is not an exercise you need to perform multiple days per week. 

It can be really confusing to sort through all of the information regarding health and fitness. We all want to be optimal, but how much time goes into reaching this level of wellness? And exactly what is optimal? What activities will produce a body that is durable and ready for action?

Even with different ideas and opinions, there are a four important components that will certainly raise anyone’s concept of optimized health:
 
Cardiovascular Exercise
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. This can be spread over 3-5 days. Examples include brisk walking, jogging, cycling, swimming, or aerobic classes.
 
Strength Training
Incorporate strength training exercises at least two to three days per week. Include exercises that target all major muscle groups, such as weightlifting, bodyweight exercises, resistance band workouts, or using weight machines at the gym.
 
Flexibility and Mobility
Include flexibility and mobility exercises, such as stretching or yoga, at least 2-3 days per week. This helps maintain joint health, improve range of motion, and prevent muscle imbalances.
 
Rest and Recovery
Allow for rest and recovery days in your weekly routine. Rest days are essential for your body to repair and adapt to the exercise stress. Listen to your body and take breaks when needed.
 
It's important to note that these recommendations can vary depending on individual factors such as age, fitness level, underlying health conditions, and personal goals. Consulting with a healthcare professional or a qualified fitness trainer can provide personalized guidance and ensure that you're following a workout routine that suits your specific needs and capabilities.
 
Remember, consistency is key. It's better to have a regular workout schedule that you can maintain over the long term rather than pushing yourself too hard and burning out. 

​If you have no idea what these terms mean, let me take a minute to explain. A RDL is a Romanian Deadlift. A SLDL is a Stiff-Leg Romanian Deadlift. These strength training exercises are similar to conventional deadlifts, but with a few key differences. You would not want to do both in the same workout, so which is better?

​​Do you really need to do either of these exercises?
You should be doing some variation of a Deadlift, which is a hip hinge movement. This movement is important because it allows you to effectively engage and strengthen the glutes, hamstrings, and lower back. Walking, running, jumping, and lifting heavy objects, are activities that are directly influenced by this hip hinge movement pattern.
 
RDL
The Romanian Deadlift targets the hamstrings, glutes, and lower back, but more emphasis is placed on the glutes due to the slight bend in the knees. During the RDL, dumbbells (or barbell) are lowered down the front of the thighs until you feel a stretch in your hamstrings. Then using your glutes and hamstrings, pull the dumbbells back up to the starting position. 
 
It is important to note that with a conventional deadlift, you start the movement from the ground.
 
SLDL
The Stiff-Leg Deadlift looks almost identical to the RDL, but legs are straight; no bend at all. This places more emphasis on the hamstrings and less on the glutes. During the SLDL, you lower just like you do in a RDL, feel the stretch in the hamstrings, and return to the starting position. 
 
Summary
Both the RDL and SLDL are great exercises to have in your programs. I find that clients who cannot perform a conventional deadlift, really enjoy both of these variations. I include a RDL in my training program for a few weeks, then switch to a SLDL. Are you currently using one of these movements in your training?

Matcha has skyrocketed in popularity because it contains a concentrated amount of antioxidants, which may reduce cell damage and prevent chronic disease. What is it though? 
 
It’s like green tea, but is grown differently and has a unique nutrient profile. Farmers grow matcha by covering their tea plants 20–30 days before harvest to avoid direct sunlight. This increases chlorophyll production, boosts the amino acid content, and gives the plant a darker green hue.
 
You can probably find matcha powder at your local grocery store but of course there are many choices on Amazon. Make a batch of these protein-filled balls for St. Patrick’s Day and you’ve got the perfect green snack.

Ingredients

• ½ cup (56g) almond flour
• ½ cup (40g) quick oats
• 2 scoops (54g) Legion French Vanilla Whey+ Protein Powder*
• 1 tablespoon matcha green tea powder
• ¼ teaspoon sea salt
• ½ cup (125g) almond butter
• ¼ cup (85g) honey**
• 1 teaspoon vanilla extract

 
Directions

1. Mix the first five ingredients (almond flour, oats, protein powder, matcha powder, and salt) together in a medium mixing bowl. 
2. Add the wet ingredients (almond butter, honey, and vanilla) and stir well with a fork or spatula. The dough will be thick! 
3. Use a spoon to scoop about 1 tablespoon of mixture and roll between your palms to form a ball. Use a scale to measure each ball at 32 grams and you should get 11 total. 
4. Refrigerate for 1-2 hours before enjoying. Store in an airtight container in the refrigerator for up to a week, or the freezer for up to 3 months.

 
*You can use any protein powder, but I highly recommend using a vanilla flavor. 
**You can substitute maple syrup or agave nectar for the honey.
Macros will slightly change with substitutions.

Makes 11 balls.
1 ball = 137 calories
​7 Protein 
11.5 Carbohydrates
7 Fat

Most people assume that acai bowls are healthy and nutritious. Little shops have popped up everywhere touting acai as an antioxidant-rich superfood. Acai bowls are colorful, cold, creamy, sorbet-like and usually brimming with “healthy” toppings. Are they healthy though? Are acai bowls good for weight loss?

The calorie information of acai bowls depends on the contents. These sometimes enormous bowls of goodies can quickly add hundreds of additional calories. If you’re trying to eat less calories for weight loss, you should proceed with caution. 
 
At first glance, an acai bowl seems so innocent. Toppings typically can include bananas, strawberries, blueberries, seeds (chia, flax, and hemp), coconut flakes, granola, honey, and nut butter (usually peanut or almond). All of these foods of course, are nutritious choices, but you really can have too much of a good thing. It is the sheer amount of these toppings that make calories skyrocket. 
 
The main drawback of acai bowls is the sugar content. Added sugars may seem worse because they are full of empty calories and do not carry any nutritional value. Sugar is sugar, whether it occurs naturally or is manufactured in a lab. There is nothing wrong with fruit, but adding layers of fruit, in conjunction with sweetened acai, and other toppings, and you will quickly end up with several DOZENS of sugar grams. Consuming too much sugar can lead to many health problems, including heart disease, high blood pressure, and diabetes.
​ 
Many people top acai bowls with granola. Granola sounds healthy, but there is a reason it tastes good. SUGAR. There are added sugars in the form of cane sugar, honey or maple syrup. 

Nut butter is probably the biggest calorie dump in an acai bowl. An actual 2 tablespoon serving is usually around 190 calories. My local acai shop, Go Juice, is super generous with peanut butter (I’m not complaining). That delicious pileup of peanut butter can add an extra 100-400 calories. You can guesstimate, but you really have no idea. 
 
Eyeballing servings is also very difficult, even for the most conscientious calorie tracker. You can check out my post that discusses why you might not be losing weight in a calorie deficit right here. 
 
My tips for keeping the calories lower in your next acai bowl:
 

• Ask for a half portion.
• Skip the honey. They are already sweet with all of the yummy fruit and granola.
• Make your own at home. Most grocery stores carry frozen acai. Measure and add what you like to really be in control of calories. 
• If your shop is nearby – take it home and add your own nut butter. With a kitchen scale, you can add exactly how many grams of nut butter you want on your treat. 

Acai bowls are amazing and delicious creations, but if you are trying to lose weight, I suggest indulging only every once in a while. Maybe have one after a hard workout or long walk. Just know there is a good chance there are more calories than you think.

I love Mexican food but going out for it usually means eating way more than I plan. This delicious and extremely easy recipe satisfies my craving and checks all of the macro boxes. We have had this casserole every week for well over a year. I thought it was time to share the goodness. 
 
Ingredients
1 lb. 99% lean ground turkey
1 16 oz. can black refried beans
3 Tbsp taco seasoning
½ cup salsa
½ cup reduced fat Mexican cheese blend
 
Directions

1. Preheat oven 375 degrees.
2. Lightly spray an 8x8 baking dish.
3. Use an olive oil cooking spray for your skillet. Dump the meat and let it set for a few minutes to brown. This will give it a little more flavor.
4. Flip the meat and let it set again for a couple of minutes. Break it up and sprinkle it with 2 tablespoons of taco seasoning.
5. Keep breaking the meat down to smaller pieces and make sure the seasoning is worked through. 
6. Once it is entirely cooked (no longer pink inside), dump into the baking dish.
7. Spread the meat out and firmly press it down.
8. Place refried beans into a small mixing bowl with 1 tablespoon of taco seasoning. Mix thoroughly.
9. Scoop beans on top of the meat mixture and slowly smooth it over, so it covers all of the meat. 
10. Pour salsa and spread over top.
11. Cheese it up.
12. Bake for 25 minutes.

 
Makes 4 total servings.
1 serving=268 Calories
​35.4 Protein
18.3 Carbohydrates
5.3 Fat

You can make so many substitutions for this casserole. Ground beef instead of turkey. Refried pinto beans. Any variation of taco seasoning. Absolutely any salsa will work. I used green chile salsa this past week because that’s what I had in the fridge. Any kind of cheese. It all works! Just remember that it will change the macro/calorie count. It also works great as a dip and leftovers are awesome.
 
A small side salad is a nice touch and makes this a well-balanced meal. I usually have half of an avocado on my serving with ONE serving of tortilla chips. You don’t have to quit eating what you like, you just usually need to eat less. 

You want to try working out at home, but every super fit person you see on social media is  in a gym using all sorts of equipment. Often times, these workouts look complicated and definitely not for a beginner. Can you train from home and get a great workout?

Depending on what your fitness goal might be, home workouts can be just as effective as a gym workout. If you want to get stronger, have more energy, and look better, there are countless ways to stay at home and get great results.

At the beginning of the Pandemic lockdown, I thought my workouts would suffer. All of the gyms were closed and I only had 2 sets of dumbbells (5 and 20 lbs.) and a kettlebell at home. Along with dumbbells, I was accustomed to using barbells, cables, machines, and anything else you might expect to find in a big gym. To my surprise, I quickly learned that the situation was not as dire as it once seemed. Working out at home had advantages.

Time saver
Commuting to the gym, chatting with people, and being distracted can quickly eat up an hour or two. Sometimes we have to cut it short and miss out on key elements. I was able to complete my usual hour long sessions in 30-45 minutes.

No worry
You can literally roll out of bed and get straight to your workout. No need to brush your hair or find the right outfit. No one cares at home. Just get ready to work. 

Basic exercises produce results
We don't have to reinvent the wheel. There are basic movements you should do: Squat, Press, Row, a Hip Hinge, and lunge. Add some accessory exercises such as Biceps curls, Triceps extensions, and Lateral Raises and you have a full body workout. 

There are countless exercises for every muscle group, but people often overcomplicate the movements. There might be a time and place for them, but you don't necessarily have to do them. Stick with the basics and variations of those basics, and you'll be on track.

Try this
Whether you're new to lifting weights or a seasoned veteran, this 8 exercise workout is perfect for hitting every major muscle group. 
​

1. Goblet squat
​2. Bent over row
3. Reverse lunge
4. Floor chest press
5. Shoulder press
6.  Overhead tricep extension
7. Hammer curl
8. Full sit up with weight

A couple of suggestions for approaching this workout:

• Circuit style - Do each exercise 10x. Rest 30 seconds and move on to the next exercise. Rest 1-2 minutes after you finish 1 round. Shoot for 3-5 rounds.
• Straight sets - Do each exercise 10x for 3 sets, before moving on to the next exercise.  Rest 30-60 seconds between sets.

If you're a total beginner, I suggest going through each exercise a few times with no weight to get the movement correct. Add weight when you feel ready. If something doesn't feel right or you can't physically do an exercise, there is always a way to modify it. Leave a comment below and I'll be happy to get back to you with a suggestion or two.

If you've been lifting weights for a while, then you know you can get a killer  workout by slowing reps down and increasing your effort. You get back what you put into the workout.

Need help?
I offer online coaching with varying degrees  of accountability. Whether you just need a program to follow or daily/weekly accountability check-ins, I customize training programs to meet you wherever you may be in life. If you would like to test drive my app, contact me and I'll set you up for a free week. 

A new year rings in hopes, dreams, and aspirations. Many people make a resolution to affirm a goal or desire. Instead of resolutions, I have daily goals; the same goals year after year. Some are measurable, while others are just a reminder to do my best. 
 
Be active, in some way, every day
 
I love lifting weights but I can’t do this 7 days a week. I can usually walk for at least 15 minutes, even on the busiest day. Nothing is better for my body and mind than a walk in the sunshine. Most days I am for 10,000 steps.
 
Nourish the body with mostly good foods most of the time
 
I’m not perfect, but I do try to eat minimally processed foods most of the time. This doesn’t mean I don’t enjoy occasional donuts and pizza, but I do try to limit my intake. When I’m eating healthy, I feel good. 
 
Stay hydrated
 
I aim for a gallon (128 oz) but if I hit 100 oz, I’m happy.
 
Optimize recovery
 
As long as I’ve been on my fitness journey, I still have to really focus on recovery. I've always loved pushing myself hard in the gym, but without proper recovery, I hit a wall. Nowadays, I have a night time ritual and allow myself time to get at least 7 hours of sleep.

When my body is feeling run down, I dial the intensity back and do more mobility work. It's all about balance.

Be true to yourself 
 
This can mean many things. I like to think of it as knowing who I am and accepting myself; knowing my strengths, passions, limitations and purpose in life and then living that way all the time. 
 
 
Final thought
 
Inevitably, I fail at one or sometimes all. I have a day where I’m not as active and didn’t hit my steps or I drank way too much coffee and not enough water. Or maybe I started stressing over something that is totally out of my control and ate 5 servings of peanut butter. It’s OK! I just get started again. Aim for progress instead of perfection so you never set yourself up for failure. 
 
If you’ve been struggling with being perfect, and not on progress, try all of the tips above. Over time I promise you will start to see results!
 
Happy New Year!

​We all know the importance of a good night’s sleep. You wake up feeling energized and ready for the day, if you get the recommended 7-9 hours. If you only get a couple of hours and endure a restless night, you probably just want to stay in bed when the alarm sounds. Sleep is crucial for recovery, but exercise is equally important. Should you skip your workout or try to push through?

It all depends on the individual. If you normally get 7-9 solid hours of sleep and train consistently, but your sleep was horrible, you should probably skip your workout. If your sleep was off a little, and you are not consistent with workouts, do not use this as an excuse to skip. No matter what you decide, you can dial the intensity down and still get a quality workout. 
 
Getting enough sleep and getting regular exercise are vital for longevity. If you have ever tried to train after a night of horrible sleep you know the struggle. The weights feel super heavy, balance might feel off, and you feel sluggish in general. Everything feels harder. You can still be active after a bad night without overly exerting yourself. 

Why sleep is so important
 
Without sleep, your muscles cannot recover from the stress you put them through during workouts. This crucial recovery time is needed for muscles to grow bigger and stronger. 
 
Getting enough sleep will give you motivation and strength to maximize your workout. It also helps with concentration, focus, and mood to make you more efficient. 
 
What kind of exercise is best when you don’t get enough sleep?
 
This varies for everyone, but you can safely aim for a low intensity workout. Going for a 30-minute walk in the sunshine, followed by some stretching can do wonders for a tired body and mind. If you want to stick to your strength training routine, it is more than okay to go with lighter weights and go through the motions. You can turn it into a day where you practice skills and movements. Just avoid high intensity; this is not the time to push your limits.

Do anything that makes you feel good and happy. Forget the all-or-nothing mentality. A light exercise day still makes a difference. Afterall, the key to achieving personal fitness goals is consistency. 
 
How to get better sleep
 
We tend to put a lot of thought into our workout routines, but a sleep routine is just as important. Here are some habits that can improve your sleep:
 

1. Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
2. Turn off electric devices. Device screens produce blue light, which is the part of the light spectrum most active in our sleep cycle. Stimulation of this part of the brain suppresses production of melatonin, making it difficult for many people to “turn off” their brains and fall asleep.
3. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. 
4. Avoid large meals, caffeine, and alcohol before bedtime. 
5. Get regular exercise. Even small amounts of consistent physical activity may improve your sleep and overall well-being.

​Final thought
 
Listen to your body. If you need to take a day off from working out, it will not halt your progress if you are normally consistent. Get the rest you need and get back to your routine the next day. 

​If you look over to the treadmill section, more than likely you will see someone holding onto the handrails or draping their hands over the top. I bet you might even see a few people running this way. What is the correct approach? Should you use the handrails? 

​Unless you have a medical condition that would interfere with balance, or a significant impairment, you should not be using the treadmill handrails. Besides decreasing effort, holding onto the handrails promotes poor posture and burns less calories. 
 
Most people who do this have no idea it is a much less effective way to use the treadmill. Afterall, people tend to mimic what they see others doing in the gym. How bad is this though? If you want to get the most out of your time on the machine, let go of the handrails.

Handrails don’t need to be used
 
Treadmills are designed to mimic natural walking stride while controlling the pace and incline. Holding on throws off that natural stride. Using the handrails transfers the workload meant for your legs and core into your upper body.
 
When I saw a client using the handrails while walking on an almost flat incline, I asked why he was doing that. His response, “I’m not sure….because they’re there?” I think this is what happens to most people. The first few times in a gym can feel intimidating. You might have felt more confident using the handrails and never tried walking or running hands-free.
 
Slow down
 
We have all seen the person who is going way too fast and holding on for dear life. You can go slower and get the same, or better, workout. Go as slow as you need for maintaining your balance and good form.

If this is your first time trying hands-free, set the speed lower than you are used to using. You can gradually increase it after a minute or two. It will feel more challenging and you will be changing your body mechanics in a positive way.

Use the right amount of incline

If you crank the treadmill incline as high as it will go and you cannot go hands-free, then you need to bring the incline down. As you practice, you will be able to add more incline to increase the level of difficulty. 

Safety

You can use the handrails when getting onto and off of the treadmill. If at any time you feel unstable, use the handrails briefly until you feel steady. You can always slow the speed and adjust your posture. 
​
If you feel the need to grab the handrails during your workout, it is a good indication that you need to lower your speed or incline. You might be going faster than you can handle right now. Over time you will develop better balance and ability.