Wellness
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Wellness Blog
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motivation-monday
Work. Learn. Save. Live.
Posted on May 19, 2020
Work. Learn. Save. Live.
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stretching-sunday
Three Active & Dynamic Movements for Hip Flexibility
Posted on May 18, 2020
Three Active & Dynamic Movements for Hip Flexibility
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foodie-friday
Strawberry Avocado Spinach Salad
Posted on May 8, 2020
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.
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thoughtful-thursday
View People Positively
Posted on April 23, 2020
Life is only a reflection of what we allow ourselves to see. ???? Julie Sinner
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workout-wednesday
Swiss Ball + Dumbbells: Total Body Workout
Posted on April 22, 2020
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…
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technique-tuesday
Swiss Ball Bridge for Glute Activation
Posted on April 21, 2020
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…
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motivation-monday
Life Has It’s Ups & Downs
Posted on April 20, 2020
Just a little gym humor to help you get your week started.
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workout-wednesday
Total Body Kettlebell Workout
Posted on April 15, 2020
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…
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technique-tuesday
Kettlebell Swing – Technique for Beginners
Posted on April 14, 2020
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…
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motivation-monday
Money and Our Choices
Posted on April 13, 2020
“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,…
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stretching-sunday
At Home Mobility & Flexibility Stretches
Posted on April 12, 2020
Grab a towel and get your body moving with these simple dynamic stretches.
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foodie-friday
What’s YOUR favorite Pre-Workout snack?
Posted on April 10, 2020
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…
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workout-wednesday
Jump Rope Circuit – Total Body HIIT
Posted on April 1, 2020
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…
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technique-tuesday
How to Push-up: Modifications & Progressions
Posted on March 31, 2020
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…
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motivation-monday
Be Among The Dreamers
Posted on March 30, 2020
Surround yourself with people who have big dreams, desires and ambitions; they will push you to realize your own.
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stretching-sunday
Full Body Dynamic Stretch – Bodyweight Flow
Posted on March 29, 2020
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…
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foodie-friday
Cucumber Bites
Posted on March 27, 2020
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…
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thoughtful-thursday
Practice Daily Gratitude
Posted on March 26, 2020
The most beautiful way to begin and end each day is with a grateful heart.
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workout-wednesday
At Home Cardio Circuit – 20 Minute High Intensity
Posted on March 25, 2020
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…
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foodie-friday
Boost Your Immune System
Posted on March 20, 2020
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.…
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thoughtful-thursday
Self Love is a Must
Posted on March 19, 2020
“It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.” -Mandy Hale
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workout-wednesday
Resistance Band Total Body Workout
Posted on March 11, 2020
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…
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motivation-monday
Happy New Year 2020!
Posted on December 30, 2019
"Never get so busy making a living that you forget to make a life." -Dolly Parton
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stretching-sunday
Stretches for Wrists & Neck
Posted on December 15, 2019
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…
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foodie-friday
Butternut Squash Apple Soup
Posted on December 14, 2019
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…
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thoughtful-thursday
You Are Capable of All Things
Posted on November 7, 2019
Until you spread your wings, you will have no idea how far you can fly.
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workout-wednesday
TRX Full Body Workout in under 30 minutes
Posted on October 30, 2019
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…
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technique-tuesday
TRX Chest Press: A quick guide for safe execution
Posted on October 29, 2019
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…
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motivation-monday
Dolly Parton knows best.
Posted on October 28, 2019
"Never get so busy making a living that you forget to make a life." -Dolly Parton
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stretching-sunday
Sun Salutations for Work+Life Balance
Posted on October 27, 2019
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…
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foodie-friday
Warm Figs Stuffed With Goat Cheese
Posted on October 18, 2019
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…
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thoughtful-thursday
Do what you love, and do it often.
Posted on October 10, 2019
By doing what you love, you inspire and awaken the hearts of others. So do what you love, and do it often.❣
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workout-wednesday
Kettlebell Flow Warm-up
Posted on October 9, 2019
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…
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technique-tuesday
One-arm Kettlebell Clean
Posted on October 8, 2019
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…
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motivation-monday
The Four Agreements
Posted on October 7, 2019
1. Be impeccable with your word. 2. Don’t take anything personally. 3. Don’t make assumptions. 4. Always do your best.
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stretching-sunday
Yoga Flow: Psoas Stretch
Posted on October 6, 2019
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…
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foodie-friday
Autumn Sausage Veggie and Apple Sheet Pan Dinner
Posted on October 4, 2019
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…
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thoughtful-thursday
“Be humble in your confidence, yet courageous in your character.”
Posted on September 26, 2019
Be humble in your confidence, yet courageous in your character.
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workout-wednesday
Improve Your Posture with Resistance Exercises
Posted on September 25, 2019
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…
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motivation-monday
Live life with passion and purpose.
Posted on September 24, 2019
Live life with passion and purpose❤
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technique-tuesday
Upper Trapezius Active Release Techniques
Posted on September 23, 2019
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,…
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stretching-sunday
2 Quick Stretches for a Stiff Neck & Trapezius Muscles
Posted on September 22, 2019
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…
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foodie-friday
Mango Pineapple Sorbet
Posted on September 13, 2019
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…
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thoughtful-thursday
Imperfection is Beautiful
Posted on September 12, 2019
"Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring." - Marilyn Monroe
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workout-wednesday
No Equipment Needed! 30 Minute Bodyweight HIIT Workout
Posted on September 11, 2019
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…
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technique-tuesday
Push-up Progressions for all Fitness Levels
Posted on September 10, 2019
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…
In
motivation-monday
The journey matters just as much as the goal.
Posted on September 9, 2019
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.
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stretching-sunday
Stretch & Rejuvenate your Spine in Cobra Pose
Posted on September 8, 2019
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…
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foodie-friday
What is YOUR cheat meal?
Posted on September 6, 2019
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…
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thoughtful-thursday
Shine On!
Posted on August 29, 2019
Some people are going to reject you simply because your light shines too bright for them... and that’s okay. KEEP SHINING!
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workout-wednesday
The Jones Machine: Full Body Workout
Posted on August 28, 2019
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…
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technique-tuesday
How to Progress to a Pull-up
Posted on August 27, 2019
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…
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motivation-monday
Investing your time
Posted on August 26, 2019
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…
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stretching-sunday
Three Simple Stretches For Stiff Neck & Trapezius
Posted on August 25, 2019
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…
In
foodie-friday
Creamy Avocado Zucchini Noodle Pasta with Taco Lime Grilled Shrimp
Posted on August 23, 2019
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…
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thoughtful-thursday
“If you don’t jump, you’ll never know if you can fly.”
Posted on August 15, 2019
"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.
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workout-wednesday
Two Yoga Blocks and a Six-pack
Posted on August 14, 2019
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…
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technique-tuesday
Dead Bug: A Simple, Effective Core Strengthening Exercise
Posted on August 13, 2019
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…
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motivation-monday
Oprah’s right again
Posted on August 12, 2019
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…
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stretching-sunday
Sun Salutation: It’s Sunday! Who’s stretching with me?
Posted on August 4, 2019
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…
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foodie-friday
Breakfast On-the-go: Overnight Oats
Posted on August 2, 2019
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…
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thoughtful-thursday
Be more Unicorn! ????
Posted on August 1, 2019
Be more Unicorn! ️Embrace your uniqueness ️Stay true to you ️Believe in miracles ️Sparkle from within ️Enjoy the journey
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workout-wednesday
Full Body Workout: Kettlebell Circuit
Posted on July 31, 2019
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…
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technique-tuesday
How to Lunge: Proper Set-up and Safe Execution for Beginners
Posted on July 30, 2019
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…
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motivation-monday
Turn Dreams Into Action
Posted on July 29, 2019
Always remember to fall asleep with a dream and wake up with a purpose.
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stretching-sunday
Three Stretches to Relieve Knee Pain
Posted on July 28, 2019
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…
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foodie-friday
Chef Lemont’s Crab Salad
Posted on July 26, 2019
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…
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thoughtful-thursday
Spread Love
Posted on July 18, 2019
"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…
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workout-wednesday
Total Body Barbell Complex Workout
Posted on July 17, 2019
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.…
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technique-tuesday
A Basic Guide: The Power Clean
Posted on July 16, 2019
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…
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motivation-monday
Surround Yourself With Believers
Posted on July 15, 2019
“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…
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stretching-sunday
2 Quick Yoga Block Stretches for Your Neck & Shoulders
Posted on July 14, 2019
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…
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foodie-friday
Taste The Rainbow
Posted on June 28, 2019
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…
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thoughtful-thursday
What Is Success?
Posted on June 27, 2019
SUCCESS is not the key to happiness. HAPPINESS is the key to success. If you LOVE what you do, you WILL be successful.
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workout-wednesday
Full Body Workout using Dumbbells Only
Posted on June 26, 2019
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…
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technique-tuesday
Biceps Curls: Execution & Tips
Posted on June 25, 2019
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…
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motivation-monday
What are you waiting for?
Posted on June 24, 2019
"You don't have to be great to start, but you have to start to be great." -Zig Ziglar
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stretching-sunday
Bodyweight Flow: Hip Opening Dynamic Stretch
Posted on June 23, 2019
