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Wellness Blog

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

Total Body Dumbbell Workout

Side lunge exercise
If you’re looking for a total-body routine that can be done just about anywhere, grab a bench and some dumbbells, and follow along with this week’s workout video!    …

Your Body Is Your Palace

Motivational quote
“Take care of your body. It’s the only place you have to live.”  

45 Second Workflow Stretches

Seated arm reach
Many of us can relate to being so engrossed in our projects that we forgot to check in with our bodies. After some time our bodies remind us to check…

Teriyaki Shrimp with Zucchini Noodles

Cheers to the freakin’ weekend! Keep your diet on point with this low-carb, gluten-free stir fry made with spiralized zucchini and shrimp, teriyaki sauce and toasted sesame seeds.   TERIYAKI…

Benefits of Outdoor Exercise

Outdoor exercise
  We all know that exercise provides many mental and physical health benefits. What if a simple change in location could exponentially increase those benefits? Turns out, it can! Outdoor…

Resistance Band Outdoor Workout

Resistance band workout
Resistance bands and tubing allow you to perform strength-training exercises without weights. They are lightweight, easily portable, inexpensive, easy to store and perfect for exercising virtually anywhere!   This week’s…

Your Only Competition Is You

Motivational quote
“The only person you should try to be better than is the person you were yesterday.”  

Bhujangasana – Cobra Pose

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…

One-Ingredient Banana Ice Cream

What is this one magic ingredient that can be whipped into rich, silky ice cream with no additional sweeteners, sugars, or dairy needed whatsoever? It’s bananas, B-A-N-A-N-A-S! …literally and figuratively speaking.  This…

Carbohydrates: Are They Good or Bad For You?

Carbohydrates: Are they Good or Bad for you?     How many times have you been told that carbohydrates are the enemy? You’ve probably heard things like “to lose weight,…

Total-Body Kettlebell Circuit

reverse lunge with pass through
Check out this challenging total-body Kettlebell circuit.     Perform each of these exercises for 45 seconds, resting for 15 seconds in between. Repeat full circuit 3-5 times. Kettlebell Swing…

Begin Each Day with a Smile

motivational quote
“Every day is a new beginning.Take a deep breath, smile, and start again.”   

Pigeon Pose for Tight Hips

TRX exercises
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…

Egg Salad with Crisp Bacon

Avocado deviled eggs
Who loves Bacon? We do!   How about creamy Egg Salad with crisp Bacon, seasoned to perfection and served in an avocado? Try this delicious spin on traditional, and let’s be…

How Stress Impacts Your Health

Stress is your body’s survival response to life’s mental or physical demands. When you sense danger, whether it’s real or imagined, the body’s defenses kick into high gear in a…

Total Body Dumbbell Workout

Fast skaters exercise
This week’s Workout Wednesday is a challenging total-body circuit using a set of dumbbells. You can perform each exercise for 45 seconds, or 10-12 repetitions. Allow 15-30 second recoveries in…

No More Excuses

motivational quote
“There are only two options: make progress, or make excuses.”  

Quinoa Salad

 We love this nutrient packed, sweet and savory combination.     QUINOA SALAD WITH ROASTED SWEET POTATOES, KALE, DRIED CRANBERRIES, & RED ONION yields: 6 servings cook time: 30 minutes   INGREDIENTS:…

How Sleep Affects Your Health

How much sleep do we really need and why?   Whether you’re scrambling to meet the demands of a busy schedule or just finding it hard to wind down for…

Core Strengthening with Stability Ball

Knee-tuck pike
“Working your core” doesn’t always mean doing sit-ups and planks. It’s true that those exercises strengthen the abdominals which are PART of your core, but there are several other muscles…

Rest When You Need It

motivational quote
“If you get tired learn to rest, not to quit.”  

2 Stretches for Lower Back Pain

Cat cow exercise
Many of us at one time or another experience stiffness of the back and tightness of the hamstrings. The Cat-Cow and Downward-facing Dog, are two simple stretches that can be…

Raspberry Blood Orange Parfait

Eating a tiny dessert
In honor of our very own MisssFit’s BIRTHDAY today, we’re delighted to share this healthy twist on her all time favorite dessert! Roneet literally drools over raspberry cheesecake tiramisu… but because…

Functional Benefits of Push-Ups

Pushups with wine
Are push-ups really worth the effort? Short answer, YES! Push-ups are one of the most effective upper body and core strengthening exercises. Like many body-weight exercises, they can be easily…

Upper-body Dumbbell Workout

Triceps push-up on riser
Looking to sculpt and tone your back and chest, shoulders and arms? If so, follow along with this week’s workout video!   Using just a bench and some dumbbells you…

Triceps Push-ups: Proper Form vs Common Mistakes

Triceps push-up
Push-ups are an excellent body weight exercise that targets your entire anterior chain, from your quads and core to your shoulders and chest. It’s true, push-ups aren’t easy, but when…

How Bad Do You Want It?

“If you want something bad enough you will find a way. If you don’t, you will find an excuse.”    

How to “Take A Flow” Vinyasa Yoga

Rotary stability
How many times have you heard your yoga instructor say, “Move through your flow,” or “Take a vinyasa,” or “Chaturanga, up dog, down dog”?   Transitioning through Chaturanga Dandasana to…

Chicken Zucchini Enchilada Roll-ups

Healthy enchiladas
Looking for a delicious way to cut carbs but not skimp on flavor? Try this delicious chicken enchilada recipe with a super low carb twist!   Chicken Zucchini Enchilada Roll-ups…

Spare Your Spine

  Did you know that approximately 8 out of every 10 Americans will have back problems at some point during their lifetime? The number of adults in America experiencing lower…


motivational quote
  “The days that break you are the days that make you.”

Partner Assisted PNF Hamstring Stretch

Partner stretch
Friends (and workout buddies) don’t let friends suffer with tight hamstrings. Here’s a great way to partner up for a super effective hamstring stretch.   PNF stand for Proprioceptive Neuromuscular…

Strawberry Lemon Basil Popsicles

Fruit popsicles
We hope you’re enjoying your summer so far and are staying cool. Speaking of cooling off, now is excellent time to make Lia’s refreshing Strawberry + Lemon + Basil Popsicles. They…

What is Plantar Fasciitis?

 What is Plantar Fasciitis? What are the causes, symptoms, and common risk factor?   Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of…

Total Body Circuit using Body Weight Only

Overhead shoulder stretch
No gym? No equipment? No problem!! BE your own gym!   This Bodyweight workout not only challenges your strength, but also your cardiovascular endurance.     Perform each exercise for…

Towel Grabs for Plantar Fasciitis

Julie in gym
Most of us don’t really think about our plantar fascia until we suddenly wake up one morning with sharp pains in the heel of the foot.  Plantar fasciitis (inflammation to…

Believe In Yourself

motivational quote
“The body achieves what the mind believes.”   

Plantar Fasciitis: Two Simple Stretches to Relieve Pain

Seated leg stretch
Most of us don’t really think about our plantar fascia until we suddenly wake up one morning with sharp pains in the heel of the foot.  Plantar fasciitis (inflammation to…

Roasted Salmon Salad

Salmon and avocado dish
Try this Roasted Salmon Salad from A Spicy Perspective. It is so delicious that  you won’t even notice how healthy it is! Baked salmon served over layers of veggies that…

Toxic Effects of Sugar

  Did you know excessive sugar intake can cause a plethora of illnesses and even chronic disease?   Sugar has many toxic effects; it increases risk of type 2 diabetes,…

Total Body Stability Ball Workout

Cat-cow yoga
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…

Foam Rolling for Shoulder Pectoral Girdle

Supine breaststroke
The foam roller is a useful tool to actively warm up your joints, increase blood flow to your muscles and increase mobility. Active stretching helps prepare your muscles for a…

Watermelon Fruit Salad

Watermelon salad
A foolproof berry watermelon fruit salad, packed with four kinds of berries, fresh cherries, and juicy watermelon is always a crowd-pleaser! This healthy fruit salad couldn’t be easier to make…

Create a Workout Support System

Bay area MissFits
If you’re feeling unmotivated and uninspired to start a fitness routine, or maybe you’re simply bored with your current one, making a date with a Personal Trainer or workout buddy…

Partner Workout with Medicine Balls

Pushup and clap
Working out with a partner is a great way to challenge yourself and have fun! In addition to providing support and accountability for each other, the exchange of endorphins (‘feel…

How to Plank

Smith machine workout
A Plank is one of the BEST exercises for core stability. If you’ve never tried one, a plank may look easy… almost too easy to be beneficial, but don’t underestimate the challenge.…

What Things Impress You?

Motivational quote
  “Don’t be impressed by: money, followers, degrees and titles. Be impressed by: kindness, integrity, generosity and humility.”

Strawberry Spinach Salad

Salad with strawberries
This cool and refreshing Strawberry Spinach Salad with Lemon Poppy Seed Dressing is the perfect salad for a summer lunch! Thank you Shawn for this quick, easy recipe.    …

Postural Awareness

Correct posture graphic
Correct postural alignment is the most frequently overlooked aspect of a person’s musculoskeletal health. Your posture and body alignment don’t have to be dramatically off to affect how you function,…

Spring Is Upon Us

motivational quote
    “Finally! My winter fat is gone… now I have spring rolls.”  

4th of July Strawberry Treats

Dipped strawberry snack
We love these simple, festive white-chocolate dipped strawberries. They are perfect for your Independence Day celebrations. Enjoy!   4th of July Strawberries:   Ingredients 1 lb Fresh Strawberries 6 oz (½…

Sports Drinks? Yay or Nay?

Hydration is key
Are Sports Drinks Bad for You? Are they more replenishing than water? Are there better ways to rehydrate and replace electrolytes?   Not all liquids are created equal, and not…

Total Body TRX Circuit Workout

Deltoid Fly exercise
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…

Two Sides To Every Coin

motivational quote
“Peace, not war. Creativity, not destruction. Empathy, not hate. Generosity, not greed. Everybody, not just us.”   

Shoulder Mobility Dynamic Stretch

Julie using a strap
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…

Berry Burrata Salad

healthy salad
With summer in full swing, fresh cherries and blackberries are in abundance.  What better time for us to share another one of our favorite salads by Luci’s Morsels. This slightly…

What is the Best Way To Stretch?

Basketball player doing a balance exercise
What is the difference between Static, Active, Dynamic, and Functional stretching? Which type of stretching is better for you and how do they work?  With so many different types of…

Each Day Makes a Difference

Motivational quote
“Ask yourself if what you’re doing today is getting you closer to where you want to be tomorrow.”   

Seated Hamstring Stretch

Arms reach exercise
For those of you who sit for extended periods throughout the day, it’s likely your hamstrings could use a good daytime stretch. Periodically stretching to lengthen these muscles throughout the…

Blueberry Avocado and Spinach Smoothie

Healthy smoothie
This nutrient packed energizing smoothie is a perfect way to start your day, but can also make for a sweet, post-workout recovery meal. One serving yields 483 calories, 20 grams…

Benefits of Staying Hydrated

Why Is Hydration SO Important? With summertime almost in full swing, we’re enjoying warmer weather, longer daylight hours, and more time spent outdoors. A nice, cool drink of water can…

Above All, Be Consistent!

“Consistency is what transforms average into excellence.”

Bridge with Hip Adduction

Bridge with adduction
A bridge is a gentle, yet effective way to activate your posterior chain. For your next warm up, try bridging with a small ball or yoga block braced between your…

Grilled Vegetable Kabobs With Garlic Herb Butter

Vegetable skewers meal
It’s BBQ season… Yay!! What better side dish to bring to a bbq than these simply delicious Grilled Vegetable Kabobs With Garlic Herb Butter.   Yield: 4-6 kabobs   Vegetables:…

Agility Ladder/Resistance Band workout

Plank renegade rows
As we’ve mentioned before, resistance bands are lightweight, portable, and inexpensive; they can also enhance your normal workout routine. This week’s workout can be done with or without a resistance…

Release All Doubt

motivational quote
“Inhale confidence, exhale doubt.”   

Prasarita Padottanasana I (Wide-Legged Forward Bend)

Stretching exercise
The adductor group, commonly known as the inner (upper) thighs, is a group of several muscles that, when engaged, move the legs together. They attach on the inside of your…

Rainbow Fruit Salad with Citrus-Honey Dressing

Pineapple salad
This gorgeous Fruit Salad is almost too pretty to eat! Just kidding… We’re eating every last bite! A colorful, refreshing fruit salad is perfect for this nice warm day.  …

What is Knee Valgus?

Muscles of the leg diagram
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…

Outdoor Workout with Resistance Bands

Resistance bands outdoors
Resistance bands and tubing allow you to perform strength-training exercises without weights. They are lightweight, easily portable, inexpensive, easy to store and perfect for exercising virtually anywhere!   This week’s…

Show Up For Yourself

motivational quote
 “Show up in every single moment as if you’re meant to be there.”  

Child’s Pose to Stretch Your Lats

Balasana pose
Latissimus dorsi (Lats), the broadest muscle of the back, is responsible for shoulder joint extension, adduction, transverse extension (also known as horizontal abduction), flexion from an extended position, and (medial)…

Heirloom Tomato, Basil, Watermelon Salad

Tomato salad
Summer is just around the corner, yay! During this holiday weekend we hope you enjoy the warmer weather and take advantage of the wonderful selection of seasonal produce. Here’s an…

Benefits of Outdoor Exercise

Outdoor exercise equipment
We all know that exercise provides many mental and physical health benefits. What if a simple change in location could exponentially increase those benefits? Turns out, it can! Outdoor exercise,…

Outdoor TRX Workout

TRX in the park
What’s better than working out with your BFF? Working out with your best friend OUTSIDE…on a beautiful day! The TRX Trainer is one of our favorite tools that allows you…

What Doesn’t Kill You Makes You Stronger

Motivational quote
“Throw me to the wolves and I’ll come back leading the pack.”   

Iliotibial Band (IT Band) Stretches

Good posture example
Your Iliotibial Band (IT Band) is a fibrous connective tissue that surrounds the lateral thigh.  When this connective tissue (ligament) extending from the pelvic bone to the shinbone becomes tight,…

Fresh Orange Salad with Baby Beets

Citrus and beet salad
This Foodie Friday, we are sharing a recipe for one of our favorite beet salads. Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium and manganese;…

Postural Awareness

Bad posture graphic
Correct postural alignment is the most frequently overlooked aspect of a person’s musculoskeletal health. Your posture and body alignment don’t have to be dramatically off to affect how you function,…

Scapular Retraction for Good Posture

Seated reverse fly
The scapula, or shoulder blade, is attached to over a dozen muscles, including the middle trapezius, lower trapezius, and rhomboids, located in your upper back. If these muscles are weak,…