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foodie-friday
Banana Coconut Smoothie
Posted on December 21, 2018
‘Tis the season for… smoothies?? There’s never a bad time to enjoy this deliciously healthy Banana Coconut Protein Smoothie. Whether it’s a pre-workout meal, or a post-workout snack, this…
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thoughtful-thursday
Enjoy The Simple Moments
Posted on December 20, 2018
With all the hustle and bustle of the holiday season, is easy to forget what really matters. Remember to take time to enjoy the simple moments in life with the…
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workout-wednesday
Box & Bells – Total Body Circuit!
Posted on December 19, 2018
For this week’s workout, all you will need is a set of dumbbells and a step. A plyo box is being used in this video, but if that is not…
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technique-tuesday
FMS Rotary Stability Movement Pattern
Posted on December 18, 2018
The reactive tri-planar pattern is something we experience when we resist rotation to maintain a position when there is a push or a pull on one side of the body.…
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motivation-monday
Always Do Your Best
Posted on December 17, 2018
“Do the BEST you can until you know better. Then when you know better, DO better.” -Maya Angelou
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stretching-sunday
Increase Spinal Flexibility With Cobra Pose
Posted on December 16, 2018
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…
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foodie-friday
Smoked Salmon & Vegetable Egg Casserole
Posted on December 14, 2018
This Christmas, give yourself more time with family by spending less time in the kitchen. Start your holiday morning off with Anne’s easy three-step Smoked Salmon & Vegetable Egg Casserole. …
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thoughtful-thursday
No Experience Goes To Waste
Posted on December 13, 2018
“Nothing goes to waste on the journey of life. Both good and bad experiences shape your mind and heart for what is to come” -Leon Brown
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workout-wednesday
Chest, Triceps and Abs
Posted on December 12, 2018
Another lovely day working out at Sequoyah Country Club… ???????????????????? This week’s workout comes from Noelle Benepe’s 4-week Holiday Challenge. Although I’m nowhere near winning the competition, I am…
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technique-tuesday
FMS Trunk Stability Push-up Movement Pattern
Posted on December 11, 2018
In the developmental sequence, planking and sitting upright begin to establish the reactive sagittal plane pattern. This strong connection between our upper and lower body allows us to support many…
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motivation-monday
Just Do It
Posted on December 10, 2018
“Don’t talk, just act. Don’t say, just show. Don’t promise, just prove.”
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stretching-sunday
Stretches For Stiff Neck & Traps
Posted on December 9, 2018
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
Hearty Vegetable Soup
Posted on December 7, 2018
As temperatures outside continue to drop, our bodies naturally seek warmth. Warm your body from the inside out with this winter classic. Hearty Vegetable SoupCourtesy of I Heart Naptime…
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thoughtful-thursday
Be Kind. Always!
Posted on December 6, 2018
“Everyone you meet is fighting a battle you know nothing about. Be kind. Always.”
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workout-wednesday
Full Body Workout using the Smith Machine
Posted on December 5, 2018
While my private fitness studio is being remodeled, I’ve been enjoying workouts at Sequoyah Country Club’s beautiful Wellness Center. I am reminded how much I LOVE using the Smith Machine; can’t…
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technique-tuesday
FMS Active Straight-Leg Raise Movement Pattern
Posted on December 4, 2018
When we learn to crawl, walk and run in our developmental sequence we naturally use the lower limbs in a reciprocal way. This is part of our contralateral movement and…
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motivation-monday
Be Fearless
Posted on December 3, 2018
“Be fearless in the pursuit of what sets your soul on fire.”
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stretching-sunday
3 Stretches for Lower Back Pain
Posted on December 2, 2018
For any of you who sit at a desk, in a car, or experience occasional low back pain, your hamstrings and glutes could likely use some TLC. Here are…
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foodie-friday
Raw Gingerbread Cookies
Posted on November 30, 2018
This easy no-bake, low-fat gingerbread cookies recipe is a perfect treat for staying healthy during the holidays. Only plant-based whole ingredients and NO refined sugars. Winning! RAW GINGERBREAD COOKIES…
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thoughtful-thursday
Life’s Rules
Posted on November 29, 2018
Maui Rules by Kimo ???????????? Never judge a day by the weather. The best things in life aren’t things. Tell the truth – there’s less to remember. Speak softly and…
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workout-wednesday
Bodyweight Warm-up
Posted on November 28, 2018
I hope everyone enjoyed the holiday weekend! I spent mine in beautiful Maui???????? celebrating my 41st Birthday! ???????? Although I enjoyed some much needed rest and relaxation, after a…
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technique-tuesday
FMS Shoulder Movement Pattern
Posted on November 27, 2018
Upper body mobility and control are fundamental to many movements throughout our everyday lives. Our ability to carry, push, pull, reach overhead, and even walk is influenced by the upper…
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motivation-monday
No Limits
Posted on November 26, 2018
“Set goals, not time limits.” As long as you’re working toward the things you hope to accomplish, it shouldn’t matter if it takes you a month or a decade…
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stretching-sunday
Chest Stretch and Shoulder Mobility
Posted on November 25, 2018
The Shoulder Mobility Stretch is a excellent way to open up the chest and shoulders. This subtle but amazing stretch is not only great for movement prep prior to a…
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foodie-friday
Turkey Corn Chowder
Posted on November 23, 2018
Who loves turkey leftovers? We do! Whether you have leftover turkey from your Thanksgiving feast or an extra rotisserie chicken laying around, this light corn chowder is a hearty…
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thoughtful-thursday
Practice Gratitude
Posted on November 22, 2018
“We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.” -Abraham Lincoln
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workout-wednesday
Stability Ball Total Body Workout
Posted on November 21, 2018
Do you have a Stability Ball lying around your house collecting dust? Maybe you bought one a while ago with good intentions to use but simply forgot about it. Or…
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technique-tuesday
FMS Inline Lunge Movement Pattern
Posted on November 20, 2018
What is an Inline Lunge? Why do we assess this movement pattern? How does this relate to the quality of our functional daily movements? The Inline Lunge Screen places…
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motivation-monday
Be A Fan Of YOU!
Posted on November 19, 2018
“If you want to achieve your greatest self, be your own biggest fan.”
In
stretching-sunday
Step by Step Breakdown of the Sun Salutation
Posted on November 18, 2018
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 build heat in the body…
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foodie-friday
Cauliflower Mash with Ricotta and Roasted Garlic
Posted on November 16, 2018
Looking for ways to limit carbs but not skimp on flavor this holiday season? Keep your diet on point with this low-carb twist on a Thanksgiving staple. (Courtesy of Little…
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thoughtful-thursday
Focus on Your Efforts
Posted on November 15, 2018
“Don’t judge each day by the harvest you reap, but by the seeds you plant.” -Robert Louis Stevenson
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workout-wednesday
Leg & Glute Dominant Total Body Circuit!
Posted on November 14, 2018
Tag a friend to try this Leg and Glute dominant total body circuit! All you will need for this workout is a set of dumbbells and a step. Plyo…
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technique-tuesday
FMS Hurdle Step Movement Pattern
Posted on November 13, 2018
What is a Hurdle Step? Why do we assess this movement pattern? How does this relate to our functional daily movements? The double to single leg movement pattern is…
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motivation-monday
Honoring Our Veterans
Posted on November 12, 2018
Today we honor the veterans and victims of war. “A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.” -Christopher Reeve…
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stretching-sunday
Child’s Pose (Balasana)
Posted on November 11, 2018
Balasana, more commonly known as Child’s Pose, is a restful pose that not only stretches the Latissimus dorsi (the broadest muscle of the back), but gently stretches your lower back,…
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foodie-friday
Green Detox Smoothie
Posted on November 9, 2018
Between all of the Halloween candy and Thanksgiving pies, who couldn’t benefit from this nutrient packed green detox smoothie? Simply combine all the ingredients into a high-powered blender, mix…
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thoughtful-thursday
What is Success
Posted on November 8, 2018
“Success isn’t about how much money you make, it’s about the difference you make in people’s lives.” -Michelle Obama
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workout-wednesday
High Intensity Battle Rope Circuit
Posted on November 7, 2018
Have you ever noticed a giant rope laying around at your gym and not sure what you’re supposed to do with it? Well, it’s called a Battle Rope! Using…
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technique-tuesday
FMS Deep Squat Movement Pattern
Posted on November 6, 2018
Do you Squat? What’s your available range? How well do you move? Is there pain? Squats are a basic and highly functional staple of many strength training programs. There…
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motivation-monday
YOU Can Make a Difference
Posted on November 5, 2018
“One person can make a difference, and everyone should try.” – John F Kennedy
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stretching-sunday
Pigeon Pose to Relieve Sciatic Nerve Pain
Posted on November 4, 2018
For any of you who sit at a desk, in a car, or experience occasional low back pain, your hips could likely use some TLC. This hip-opening yoga pose can…
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foodie-friday
Honey Roasted Butternut Squash with Cranberries and Feta
Posted on November 2, 2018
Honey Roasted Butternut Squash with Cranberries and Feta – This sweet and savory side dish is perfect for the holidays and loaded with Fall flavor! (Courtesy of Peas and…
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thoughtful-thursday
Sharing is Caring
Posted on November 1, 2018
“When you have more than you need, build a bigger table not a higher fence.”
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workout-wednesday
Halloween Edition: Total Body Dumbbell Workout
Posted on October 31, 2018
Happy Halloween everyone! Dreaming of a total-body routine that can be done just about anywhere? This Jeannie’s got you covered. Grab some dumbbells and follow along with this week’s…
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technique-tuesday
Use a Resistance Band to Correct Knee Valgus
Posted on October 30, 2018
Knee valgus is also referred to as “valgus collapse” and “medial knee displacement”. It is characterized by hip adduction (femurs collapse inward) and internal rotation (knees tracking inside the frame…
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motivation-monday
Stay Focused
Posted on October 29, 2018
“You get what you focus on, so focus on what you want.”
In
stretching-sunday
Cat-Cow Yoga Sequence
Posted on October 28, 2018
Cat-Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back, torso and neck, and softly stimulates and strengthens…
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foodie-friday
Easy Healthy Halloween Treats
Posted on October 26, 2018
Love Halloween but hate the focus on candy and sugar-filled snacks? We’ve got you covered! Try these healthy Halloween snack options that are creative and fun! INGREDIENTS Apple Bites…
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thoughtful-thursday
Rid Yourself of Life Small Irritants
Posted on October 26, 2018
“It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.” -Muhammad Ali
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workout-wednesday
Low-Impact Exercises for Back & Core Strength
Posted on October 24, 2018
Strengthen your back and core with these five low-impact exercises. Using a stability ball and a lightweight set of dumbbells, perform each exercise 8-12 reps, 3-5 times. Weighted Bird…
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technique-tuesday
Abdominal Draw-In Maneuver, Pelvic Lift with Pelvic Tilt
Posted on October 23, 2018
Core-strengthening exercises can help reduce low back pain, increase mobility and improve spinal support in people with both acute and chronic pain. Strengthen your core and stretch your lower…
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motivation-monday
Focus On What Your Have Control Over
Posted on October 22, 2018
“Success at anything will always come down to this: FOCUS & EFFORT. And we control both.” -Dwayne ‘The Rock’ Johnson
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stretching-sunday
Stretching to Relieve Sciatic Nerve Pain
Posted on October 21, 2018
Sciatica is pain that radiates along the sciatic nerve, which runs down one or both legs from the lower back. It can occur for a variety of reason. Common causes…
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foodie-friday
Roasted Tomato Basil Soup (Vegan)
Posted on October 19, 2018
As temperatures outside continue to drop, our bodies naturally seek warmth. Warm your body from the inside out with Roasted Tomato Basil soup. This super simple recipe is a perfect…
In
thoughtful-thursday
The TRX Suspension Trainer
Posted on October 18, 2018
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, it is possible…
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workout-wednesday
Total Body Workout using TRX Suspension Trainer
Posted on October 17, 2018
This week’s fitness challenge is a total body workout using the TRX Suspension Trainer. This workout can be done wherever the TRX can be anchored. Perform each exercise 12-15…
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technique-tuesday
Lift with your legs, not your back!
Posted on October 16, 2018
More often than not, back injuries are caused by improper lifting. Uncurling the spine while picking up or putting down heavy objects can cause serious long-term damage. In a…
In
motivation-monday
How Bad Do You Want It?
Posted on October 15, 2018
“Sometimes it’s not about how good you are, but how bad you want it”
In
stretching-sunday
Stretches for your Hamstrings, Glutes & Lower Back
Posted on October 14, 2018
For any of you who sit at a desk, in a car, or experience occasional low back pain, your hamstrings and glutes could likely use some TLC. Here are…
In
foodie-friday
Banana Peanut Butter Protein Muffins
Posted on October 12, 2018
Bananas, Peanut Butter and Chocolate Chips? What’s NOT to love about these protein filled muffins! Amy’s Banana Peanut Butter Protein Muffins with a ‘side’ of chocolate chips make for a…
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thoughtful-thursday
Why Do We Squat?
Posted on October 11, 2018
Why DO we squat? How do we determine the BEST squat for OUR needs? The ability to squat is a fundamental movement. It requires a balance of mobility and…
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workout-wednesday
Total Body BOSU Ball Workout
Posted on October 10, 2018
The ‘BOSU’ in BOSU Trainer stands for Both Sides Up, meaning you can utilize this tool with either the dome-side or platform-side facing up. Originally introduced to the fitness industry…
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technique-tuesday
3 Squat Variations Using BOSU Ball
Posted on October 9, 2018
For this week’s technique Tuesday, we wanted to show you 3 variations of a squat using the BOSU ball. We recommend progressing AFTER you feel confident and safe performing the…
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motivation-monday
What Are YOU Doing With Your Time?
Posted on October 8, 2018
“Many things aren’t equal but everyone gets 24 hours each day. The difference between success and failure, depends on what you decide to do with your time.”
In
stretching-sunday
Static & Active Stretching for your Psoas
Posted on October 7, 2018
The psoas, technically named iliopsoas, are two deep-seated core muscles that help support your back and so much more. The psoas major works by flexing the hip, while the psoas minor…
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foodie-friday
Turkey Chili
Posted on October 5, 2018
It’s that time of year when the leaves change colors, and the sun sets earlier in the evening. As temperatures naturally drop, we look for comfort by warming our bodies…
In
thoughtful-thursday
Improve Your Balance
Posted on October 4, 2018
Why is balance so important? What can we do to improve our balance? In life, we find ourselves seeking balance, between work, finances, relationships, our diet and exercise.…
In
stretching-sunday
Self Myofacial Release (Foam Rolling): Latissimus Dorsi
Posted on September 30, 2018
Foam rolling is a great way to relax your muscles and help prevent soreness, tightness, and injury. The Lats (latissimus dorsi) which are the largest muscles in the back and…
In
foodie-friday
Overnight Oatmeal Mason Jar Breakfast
Posted on September 28, 2018
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…
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thoughtful-thursday
The Functionality Of Your Latissimus Dorsi (Lats)
Posted on September 27, 2018
Let’s talk about Lats baby! What is their functionality? When do we use them? The latissimus dorsi, commonly referred to as lats, are huge diagonal muscles covering a…
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motivation-monday
Never Say Never
Posted on September 24, 2018
“Never say never because limits, like fears, are often just an illusion.” – Michael Jordan
In
stretching-sunday
Back and Lats Stretch Using TRX Suspension Trainer
Posted on September 23, 2018
In addition to being a portable and versatile suspension training tool, the TRX® can be used to improve mobility and flexibility. It’s unique capabilities allow you to unload your bodyweight…
In
foodie-friday
Peanut Butter Banana No Bake Pre-workout Bites
Posted on September 21, 2018
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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thoughtful-thursday
Aerobic vs Anaerobic Exercise
Posted on September 20, 2018
With so many different fitness modalities and choices you may find yourself wondering “what’s the best type of exercise for me?” While the answer may not be so simple,…
In
workout-wednesday
High Intensity Cardio Bodyweight Circuit
Posted on September 19, 2018
If you’re looking to kick up a good sweat with minimal equipment, try this High Intensity Cardio Circuit. This Bodyweight workout is sure to challenge your cardio respiratory endurance. …
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motivation-monday
Be Persistent, Then Consistent!
Posted on September 17, 2018
“If you’re persistent you’ll get it. If you’re consistent you’ll keep it.”
In
stretching-sunday
Foam Rolling your Calf Muscles
Posted on September 16, 2018
Foam rolling is a great way to relax your muscles and help prevent soreness, tightness, and injury. Activities such as dancing, swimming, running, and jumping can cause excessive calf…
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foodie-friday
Chocolate, Peanut Butter, Green Protein Smoothie
Posted on September 14, 2018
As we discussed earlier in this week’s blog, Protein is an important macronutrient that’s imperative to muscle recovery. This Protein packed Chocolate Peanut Butter, Green Protein soothie is a quick and…
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thoughtful-thursday
Why Our Bodies Need Protiein
Posted on September 13, 2018
