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Wellness Blog

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

Banana Coconut Smoothie

‘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…

Enjoy The Simple Moments

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…

Box & Bells – Total Body Circuit!

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…

FMS Rotary Stability Movement Pattern

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.…

Always Do Your Best

“Do the BEST you can until you know better. Then when you know better, DO better.” -Maya Angelou    

Increase Spinal Flexibility With 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…

Smoked Salmon & Vegetable Egg Casserole

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.  …

No Experience Goes To Waste

“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    

Chest, Triceps and Abs

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…

FMS Trunk Stability Push-up Movement Pattern

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…

Just Do It

“Don’t talk, just act. Don’t say, just show. Don’t promise, just prove.”  

Stretches For Stiff Neck & Traps

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…

Hearty Vegetable Soup

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…

Be Kind. Always!

“Everyone you meet is fighting a battle you know nothing about. Be kind. Always.”  

Full Body Workout using the Smith Machine

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…

FMS Active Straight-Leg Raise Movement Pattern

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…

Be Fearless

“Be fearless in the pursuit of what sets your soul on fire.”  

3 Stretches for Lower Back Pain

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…

Raw Gingerbread Cookies

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…

Life’s Rules

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…

Bodyweight Warm-up

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…

FMS Shoulder Movement Pattern

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…

No Limits

“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…

Chest Stretch and Shoulder Mobility

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…

Turkey Corn Chowder

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…

Practice Gratitude

  “We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.” -Abraham Lincoln  

Stability Ball Total Body Workout

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…

FMS Inline Lunge Movement Pattern

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…

Be A Fan Of YOU!

Motivational quote
  “If you want to achieve your greatest self, be your own biggest fan.”

Step by Step Breakdown of the Sun Salutation

Down dog leg stretch
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…

Cauliflower Mash with Ricotta and Roasted Garlic

Healthy food
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…

Focus on Your Efforts

Motivational quote
“Don’t judge each day by the harvest you reap, but by the seeds you plant.” -Robert Louis Stevenson  

Leg & Glute Dominant Total Body Circuit!

Seated leg stretch
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…

FMS Hurdle Step Movement Pattern

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…

Honoring Our Veterans

Motivational quote
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…

Child’s Pose (Balasana)

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,…

Green Detox Smoothie

Green smoothie
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…

What is Success

“Success isn’t about how much money you make, it’s about the difference you make in people’s lives.” -Michelle Obama  

High Intensity Battle Rope Circuit

Battle rope circuit
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…

FMS Deep Squat Movement Pattern

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…

YOU Can Make a Difference

Motivational quote
“One person can make a difference, and everyone should try.” – John F Kennedy  

Pigeon Pose to Relieve Sciatic Nerve Pain

Pigeon pose
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…

Honey Roasted Butternut Squash with Cranberries and Feta

Squash and cranberry dish
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…

Sharing is Caring

Motivational quote
“When you have more than you need, build a bigger table not a higher fence.”    

Halloween Edition: Total Body Dumbbell Workout

Lacrosse ball massage and release
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…

Use a Resistance Band to Correct Knee Valgus

Resistance band exercise for your knees
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…

Stay Focused

Motivational quote
“You get what you focus on, so focus on what you want.”  

Cat-Cow Yoga Sequence

Cat-cow yoga sequence
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…

Easy Healthy Halloween Treats

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…

Rid Yourself of Life Small Irritants

Motivational quote
“It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.” -Muhammad Ali    

Low-Impact Exercises for Back & Core Strength

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…

Abdominal Draw-In Maneuver, Pelvic Lift with Pelvic Tilt

Pelvic lift with tilt
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…

Focus On What Your Have Control Over

motivational quote
“Success at anything will always come down to this: FOCUS & EFFORT. And we control both.”    -Dwayne ‘The Rock’ Johnson    

Stretching to Relieve Sciatic Nerve Pain

Foam Rolling for the lats
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…

Roasted Tomato Basil Soup (Vegan)

Tomato Soup
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…

The TRX Suspension Trainer

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…

Total Body Workout using TRX Suspension Trainer

TRX chest press
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…

Lift with your legs, not your back!

Range of motion exercises
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…

How Bad Do You Want It?

Motivational quote
“Sometimes it’s not about how good you are, but how bad you want it”  

Stretches for your Hamstrings, Glutes & Lower Back

3 stretches for your hamstrings, glutes, and lower back
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…

Banana Peanut Butter Protein Muffins

Banana muffins
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…

Why Do We Squat?

Football example
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…

Total Body BOSU Ball Workout

Seated ankle mobility
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…

3 Squat Variations Using BOSU Ball

Plank walkout exercise
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…

What Are YOU Doing With Your Time?

Motivational quote
“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.”  

Static & Active Stretching for your Psoas

Psoas Stretch exercise
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…

Turkey Chili

Healthy chilli
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…

Improve Your Balance

Tai Chi graphic
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.…

Self Myofacial Release (Foam Rolling): Latissimus Dorsi

Foam roll for lats
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…

Overnight Oatmeal Mason Jar Breakfast

Healthy smoothie
  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…

The Functionality Of Your Latissimus Dorsi (Lats)

Muscle diagram
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…

Never Say Never

Motivational quote
“Never say never because limits, like fears, are often just an illusion.” – Michael Jordan  

Back and Lats Stretch Using TRX Suspension Trainer

TRX stretch
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…

Peanut Butter Banana No Bake Pre-workout Bites

Healthy snacks
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…

Aerobic vs Anaerobic Exercise

Outdoor yoga poses
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,…

High Intensity Cardio Bodyweight Circuit

TRX exercises
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.  …

Be Persistent, Then Consistent!

    “If you’re persistent you’ll get it. If you’re consistent you’ll keep it.”  

Foam Rolling your Calf Muscles

Foam rolling lower legs
  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…

Chocolate, Peanut Butter, Green Protein Smoothie

Healthy smoothie
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…

Why Our Bodies Need Protiein

Healthy proteins
Why do our bodies need Protein? What role does it play in our nutrition?   You’ve probably heard that protein is essential to a healthy, balanced diet. But why is…