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Wellness Blog

Stretching Sunday
Motivation Monday
Technique Tuesday
Workout Wednesday
Thoughtful Thursday
Foodie Friday

Work. Learn. Save. Live.

Motivational quote
Work. Learn. Save. Live.

Three Active & Dynamic Movements for Hip Flexibility

Julie does a hip swing
Three Active & Dynamic Movements for Hip Flexibility

Strawberry Avocado Spinach Salad

Salad with Strawberries
I’ve made many spinach salads, but this Strawberry Avocado Spinach Salad with Greek Yogurt Poppy Seed Dressing is definitely in a league of its own.

View People Positively

Rumi quote
Life is only a reflection of what we allow ourselves to see.  ???? Julie Sinner

Swiss Ball + Dumbbells: Total Body Workout

Julie with an exercise ball
Do you have a Swiss (or Stability) Ball lying around your house collecting dust? Maybe you bought one a while ago with good intentions to use but simply forgot… or…

Swiss Ball Bridge for Glute Activation

Single leg progression
Bridges are a very basic yet effective way to activate your glutes, hamstrings, and abdominal muscles. They are a foundational core movement that puts your glutes under constant tension while…

Life Has It’s Ups & Downs

motivational quote - life has it's ups and downs, we call them squats!
Just a little gym humor to help you get your week started.

Total Body Kettlebell Workout

KB Squat with catch
Here’s a challenging total-body circuit using a Kettlebell. Start by using a lighter weight until you get the moves down, then increase the weight as you become more comfortable with…

Kettlebell Swing – Technique for Beginners

Kettlebell swing
The kettlebell swing helps to strengthen your core and hips while encouraging full body utilization and coordination. Proper technique of this exercise allows for safe, high repetition sets that will…

Money and Our Choices

Motivational quote. Patience. Frugality. Sacrifice
“When you boil it down, what do those three things have in common? Those are choices. Money is not peace of mind. Money’s not happiness. Money is, at its essence,…

At Home Mobility & Flexibility Stretches

Living room leg stretch
Grab a towel and get your body moving with these simple dynamic stretches.

What’s YOUR favorite Pre-Workout snack?

Healthy breakfast
Going into your workout fueled and ready to go will maximize the work you do when you train.  For your pre-workout nutrition, you want to focus on foods that are…

Jump Rope Circuit – Total Body HIIT

Julie jumping rope
Need more cardio in your routine? Try this Total Body HIIT Circuit using only a Jump Rope!  Jumping rope in itself is a total body exercise, but this workout adds…

How to Push-up: Modifications & Progressions

Incline push-up
Don’t think you can do a Push-up? Think again! Push-ups are a great way to strengthen and tone your entire upper body and core. They require no gym membership or…

Be Among The Dreamers

Motivational quote. Surround yourself with people who talk about visions and ideas not other people.
Surround yourself with people who have big dreams, desires and ambitions; they will push you to realize your own.

Full Body Dynamic Stretch – Bodyweight Flow

Body weight exercises
The body benefits from stretching in SO many ways, but if you’re anything like me it can feel like a boring task. Dynamic stretching is my favorite way to loosen…

Cucumber Bites

Healthy snacks
It’s not uncommon to find yourself over snacking when stuck inside all day. Keep your diet on point by increasing the amount of water you consume, and reduce your daily…

Practice Daily Gratitude

Julie in prayer position
The most beautiful way to begin and end each day is with a grateful heart.

At Home Cardio Circuit – 20 Minute High Intensity

Julie Sinner doing plank jacks
If you’re looking to kick up a good sweat with minimal time and equipment, try this High Intensity Cardio Circuit. Using a step, bench, or plyo-box this bodyweight workout will…

Boost Your Immune System

Citrus slices
As people are becoming more aware of how important it is to have a healthy immune system, convenient supplements like Airborne and Emergen-C are increasingly harder to find in stores.…

Self Love is a Must

Julie on the beach
“It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.” -Mandy Hale

Resistance Band Total Body Workout

Julie in paradise
If you’re in need of a good Total Body workout that can be done virtually anywhere, give this Resistance Band routine a try!  Resistance bands allow you to perform strength-training…

Happy New Year 2020!

Happy New Year
"Never get so busy making a living that you forget to make a life." -Dolly Parton

Stretches for Wrists & Neck

Julie Sinner doing a wrist stretch
Who’s Wrists & Neck could use some love? As computers, smartphones and other electrical devices increasingly become a staple in our daily lives, it’s no surprise that wrist and neck…

Butternut Squash Apple Soup

What is YOUR favorite fall/winter soup? As temperatures outside continue to drop, our bodies naturally seek warmth. Warm your body from the inside out with this creamy, comforting Butternut Squash…

You Are Capable of All Things

Julie with wings
Until you spread your wings, you will have no idea how far you can fly.

TRX Full Body Workout in under 30 minutes

The TRX Suspension Trainer can be used to improve mobility and flexibility; it allows you to unload your bodyweight while doing specific movements. By unloading some bodyweight, this tool can…

TRX Chest Press: A quick guide for safe execution

Instead of getting down on the ground to perform the typical push-up, try a Chest Press using the TRX Suspension Trainer. When done correctly, this move is a great way…

Dolly Parton knows best.

"Never get so busy making a living that you forget to make a life." -Dolly Parton

Sun Salutations for Work+Life Balance

You guys, I’ve been struggling lately. I’m having a hard time balancing work and my social life. If I don’t make time for family & fun, I become lonely. When…

Warm Figs Stuffed With Goat Cheese

Lately my recipe inspos have derived from gifts harvested by my clients. This autumn, I was delighted to receive some crops from one of my client’s fig trees. This super…

Do what you love, and do it often.

By doing what you love, you inspire and awaken the hearts of others. So do what you love, and do it often.❣

Kettlebell Flow Warm-up

This simple Kettlebell flow is a great way to warm-up or to complete your workout. Perform 6-8 reps, 4 sets, rest 1 minute in between sets.✔One-arm Row✔One-arm Clean✔Reverse Lunge ✔One-arm…

One-arm Kettlebell Clean

The Clean is a hip movement used to get a Kettlebell from the ground to the “rack” position, and is required in most Olympic weightlifting sports. It requires full-body explosiveness…

The Four Agreements

The four agreements
1. Be impeccable with your word. 2. Don’t take anything personally. 3. Don’t make assumptions. 4. Always do your best.

Yoga Flow: Psoas Stretch

The psoas, technically named iliopsoas, are two deep-seated core muscles that help support your back and so much more. Psoas major works by flexing the hip, while psoas minor acts…

Autumn Sausage Veggie and Apple Sheet Pan Dinner

So many beautiful colors this time of year! Sausage Veggie and Apple Baked Medley is the perfect way to combine autumn’s seasonal veggies and herbs. It’s an easy recipe to…

“Be humble in your confidence, yet courageous in your character.”

Be humble in your confidence, yet courageous in your character.

Improve Your Posture with Resistance Exercises

With shoulders slumped and slouched, necks thrust forward, and heads bent over electronic devices, it’s no surprise that many people suffer due to bad posture. Your posture and body alignment…

Live life with passion and purpose.

Live life with passion and purpose❤

Upper Trapezius Active Release Techniques

The Trapezius is one of the upper back muscles that stabilizes our shoulder blades and facilitates shoulder and neck movement. This muscle is oftentimes misused as the result of stress,…

2 Quick Stretches for a Stiff Neck & Trapezius Muscles

Most of us have probably experienced neck stiffness and soreness at some point in their life. In fact, neck pain is one of the most common types of pain among…

Mango Pineapple Sorbet

This week’s heat wave gives us a perfect excuse to make this dairy free Mango Pineapple Sorbet using only 3 ingredients!INGREDIENTS: 2 cups frozen pineapple 2 cups frozen mango 1…

Imperfection is Beautiful

"Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring." - Marilyn Monroe

No Equipment Needed! 30 Minute Bodyweight HIIT Workout

No gym equipment? No problem... BE your own gym! This bodyweight workout not only challenges your core strength, but also your cardio respiratory endurance. If you’re looking to kick up…

Push-up Progressions for all Fitness Levels

Don’t think you can do a Push-up? Think again! Push-ups are a great way to strengthen and tone your entire upper body and core. They require no gym memberships or…

The journey matters just as much as the goal.

Motivational quote
Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal.

Stretch & Rejuvenate your Spine in Cobra Pose

Bhujangasana, or Cobra Pose, is an integral part of Sun Salutation. ♀️This back-bending yoga pose stretches the shoulders, chest, and abdominals, while strengthening the wrists, arms, and back. By lengthening…

What is YOUR cheat meal? 

Moderation is a tricky thing… especially when it pertains to food. In order to maintain a healthy weight, is it absolutely necessary to eliminate certain foods that we LOVE? At…

Shine On!

Some people are going to reject you simply because your light shines too bright for them... and that’s okay. KEEP SHINING!

The Jones Machine: Full Body Workout

The Jones Machine - Full Body Workout Most gym goers are familiar with the Smith Rack, which is a popular alternative to free bar exercises. The Jones is a similar…

How to Progress to a Pull-up

The Pull-up is one of the most beneficial bodyweight exercises in existence. This efficient functional movement challenges the biceps, triceps, forearms, lats, shoulders, wrists, grip strength, and core. By strengthening…

Investing your time

When Lamborghini said, “We don’t do commercials because our target market isn’t sitting around watching TV”, that hit me. I can’t count how many times people have asked me how…

Three Simple Stretches For Stiff Neck & Trapezius

Most of us have probably experienced neck stiffness and soreness at some point in their life. In fact, neck pain is one of the most common types of pain among…

Creamy Avocado Zucchini Noodle Pasta with Taco Lime Grilled Shrimp

It’s Zucchini and Tomato season! This week, one of my gracious clients gifted me with an abundance of them from her garden. What a perfect time to make this Creamy…

“If you don’t jump, you’ll never know if you can fly.”

"If you don’t jump, you’ll never know if you can fly." ️Yes, I am wearing a Tutu. ️Yes, this is photo-shopped. ️Yes, I am actually jumping... but on a trampoline.

Two Yoga Blocks and a Six-pack

Here’s a challenging circuit using some of my favorite core strengthening exercises. For this workout, all you will need is a pair of yoga blocks. Perform each exercise for 45…

Dead Bug: A Simple, Effective Core Strengthening Exercise

The “dead bug” exercise (which looks exactly like it sounds) is a great way to strengthen the core and improve anterior core stability all while minimizing pressure on the low…

Oprah’s right again

When we are consciously aware of the kind of energy we project, we are more likely to act and communicate in accordance with what we truly want.When putting out positive…

Sun Salutation: It’s Sunday! Who’s stretching with me?

It’s Sunday! Who’s stretching with me?The Sun Salutation, or Surya Namaskara (SOOR-yuh nah-muh-SKAR-uh), is a series of poses performed in a sequence to create a flow of movement. Sun Salutations…

Breakfast On-the-go: Overnight Oats

In our fast moving lives, it seems that we rarely have time for the most important meal of the day. For an on-the-run breakfast, try Overnight Oatmeal. Simply fill a…

Be more Unicorn! ????

Be more Unicorn! ️Embrace your uniqueness ️Stay true to you ️Believe in miracles ️Sparkle from within ️Enjoy the journey

Full Body Workout: Kettlebell Circuit

Here’s a fun total-body circuit using a Kettlebell. Start by using a lighter weight until you get the moves down, then increase the weight as you become more comfortable with…

How to Lunge: Proper Set-up and Safe Execution for Beginners

The Lunge is a functional movement pattern which, in our daily lives, transfers into walking, climbing stairs, raising up from the floor, or catching us from a fall. When we…

Turn Dreams Into Action

Always remember to fall asleep with a dream and wake up with a purpose.

Three Stretches to Relieve Knee Pain

There are three main muscles that attach to the knee joint - Hamstrings, Calf Muscles, and Quadriceps.Follow along with this video as I demonstrate a stretch for each that can…

Chef Lemont’s Crab Salad

Shout out to Oakland’s own Chef Lamont for this week’s low-carb, protein packed recipe. This delicious Crab Salad is easy to make and perfect served over lettuce, cucumber chips, or…

Spread Love

"Spread love everywhere you go... Let no one ever come to you without leaving better and happier." -Mother TeresaSpeaking of mother’s, today we celebrate mine: Happy Birthday LuLu Belle!!! I…

Total Body Barbell Complex Workout

This challenging Barbell Complex works your entire body! Note: A Barbell Complex is a strength circuit where you complete two or more barbell exercises back to back with no rest.…

A Basic Guide: The Power Clean

The Power Clean is an explosive full-body exercise that when performed correctly, adds muscle density and functional strength to your entire body. This exercise, like all Olympic lifts, is very…

Surround Yourself With Believers

“Surround yourself with the dreamers, and the doers, the believers, and thinkers, but most of all, surround yourself with those who see the greatness within you, even when you don’t…

2 Quick Yoga Block Stretches for Your Neck & Shoulders

It’s safe to say that EVERYONE can benefit from these simple stretches that help relieve tension in the neck and shoulders!Yoga blocks are not required, but can be helpful to…

Taste The Rainbow

Each color in fruits and vegetables is caused by specific phytonutrients, which are natural chemicals that help protect plants from germs, bugs, the sun’s harmful rays, and other threats.Below is…

What Is Success?

SUCCESS is not the key to happiness. HAPPINESS is the key to success. If you LOVE what you do, you WILL be successful.

Full Body Workout using Dumbbells Only

This week’s workout is a challenging total-body routine that can be done just about anywhere! Grab some dumbbells and follow along!Perform each exercise for 3-5 sets, resting 60-90 seconds in…

Biceps Curls: Execution & Tips

Are you getting the most out of your Biceps Curls?Most personal trainers would probably agree that one of the most common errors seen in a weight room is incorrect form…

What are you waiting for?

"You don't have to be great to start, but you have to start to be great." -Zig Ziglar

Bodyweight Flow: Hip Opening Dynamic Stretch




Exercise Your Confidence