People new to seeing this exercise might cringe and say, “You’re gonna hurt your back”, but there are several body boosting benefits, if you perform it correctly.

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?

​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?

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?

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?

​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?