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Wellness Blog

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

Gratitude Is Powerful

  “Trade your expectation for appreciation and your whole world changes instantly.”

Chicken Taco Crock-Pot Recipe

A slow cooker is an affordable, efficient household tool that allows us to prepare meals for our family while tending to other tasks. Slow cookers help tenderize meat/poultry, and brings…


Woman walking with a stroller
In honor of Mother’s Day, here are some exercise guidelines for all you new moms out there. Please be advised, these are basic guidelines and are NOT meant to replace…

Draw-In Maneuver to Activate your Core

Draw in maneuver
As personal trainers, we work with many women who want to regain strength and muscle tone after pregnancy. Whether the client gave birth six weeks or six years ago, it…

Daily Reminders to Yourself

motivational quote
“You are amazing, and strong, and brave, and wonderful. Remember that today.”  

Neck and Shoulder stretches for Nursing Moms

Single deadlift exercise
Stretches for nursing Moms (…and anyone with a stiff neck and shoulders).   Although everyone has probably experienced neck stiffness and soreness at some point in their life, it seems…

Iced Coffee Protein Shake

Healthy smoothie
An Iced Coffee Protein Shake is the perfect morning or afternoon pick-me-up! Super low calorie, non-dairy, high protein and filling.   INGREDIENTS 1-2 cups of Ice ¾ Cup Unsweetened Almond Milk…

Improve Your Balance

Stack of rocks
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. As…

Life’s Balancing Act

motivational quote
“Life is a balance between what we can control and what we cannot. The key is learning to live between effort and surrender.”   

Stretching for Ankle Mobility

Kneeling reverse fly
Taking a few minutes prior to your workout to stretch your ANKLES can greatly improve your overall performance. A little attention to this area can go a long way. In…

Chicken + Tomatoes Skillet with Garlic & Capers

Chicken over tomatoes dish
Chicken and Tomatoes Skillet with Garlic and Capers! Thank you Erin for this easy, flavor-packed ONE PAN skillet recipe; Chicken breasts cooked with garlic and bursting with fresh Lycopene-rich tomatoes.  …

Nutritional Benefits of Lycopene

Heirloom tomatoes
What is Lycopene? What are the health benefits? Which foods contain Lycopene?   Lycopene is a cancer preventing phytonutrient – a powerful antioxidant with an extensive list of amazing health…

Stability Ball Workout

Hamstrings curl to bridge
Yesterday we discussed the benefits of Bridges and how to safely perform. It’s only fitting that we incorporate the Bridge into this week’s Workout Wednesday!   All you will need…

Fuel-up with Self Care

Motivational quote
“An empty Lantern provides no light. Self-care is the fuel that allows your light to shine brightly!”   

How to Perform a Sun Salutation

Julie doing a lunge
A few weeks ago, we showed you how to “flow” by taking you through the steps of this Vinyasa flow: High Plank > Chaturanga > Upward-Facing Dog > Downward-Facing Dog.…

Turmeric Ginger Grilled Chicken

Healthy chicken plate
Try this delicious marinated chicken with a healthy twist! It’s super quick, and filled with delicious anti-inflammatory and immune boosting ingredients. Thanks to Kelly for this recipe that’s full of flavor, gluten-free, dairy-free,…

Why DO We Lunge?

Baseball photo
Why DO we Lunge? Why do they hurt so much? Are they really worth the pain and suffering?   Many people are not big fans of the lunge; they’re difficult…

Total Body Circuit using a Step and Dumbbells

Happy Hump Day everyone! For this week’s workout, all you will need is a set of dumbbells and a step or sturdy bench. Perform each exercise for 12-15 Reps. Repeat…

How to Properly Set-Up & Execute a Lunge

Julie lunges
As we will discuss later on this week, the Lunge is a functional movement pattern which, in our daily lives, transfers into walking, climbing stairs, raising up from the floor,…

Progress Not Perfection

motivational quote
“Strive for Progress Not Perfection”   

Static & Active Stretch for the Psoas

Kettlebell flow
The psoas, technically named iliopsoas, are 2 deep-seated core muscles that help support your back and so much more. The psoas major works by flexing the hip, while the psoas…

Grilled Salmon with Strawberry Jalapeño Salsa

Healthy salmon dish
We loved this dish so much, we HAD to share! Thank you Danae for this healthy, delicious, and surprisingly simple recipe for Grilled Salmon with Strawberry Jalapeño Salsa. INGREDIENTS:   Grilled Salmon…

Functional Benefits of Push-Ups

Pushup demonstration
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…

Body Weight Workout

Jumping exercise
No gym or equipment? No problem… BE your own gym! This Bodyweight workout not only challenges your strength, but also your cardiovascular endurance. Perform each exercise for 30-45 seconds. Repeat…

Be Persistence

“Persist Until Something Happens”  

Vinyasa Flow: Plank, Chaturanga, Up-Dog, Down-Dog

Vinyasa flow
How many times have you heard your yoga instructor say, “Move through your flow,” or “Take a vinyasa,” or “Chaturanga, up dog, down dog”?   Chaturanga is often part of…

Zucchinis + Noodles = Low-Carb Zoodles!!!

Zucchini spirals
Looking for some low-carb, gluten-free alternatives to pasta? We love zucchini noodles because they’re quick, easy, and delicious! Ingredients: 2 large zucchini (about 1-1/2 pounds) 2 garlic cloves, minced 1…

Why We Squat

Squat at any age
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…

Total Body Circuit with Dumbbells & Plyo Box

Reverse Fly
For this week’s workout, all you will need is a set of dumbbells and a step. Plyo boxes are also being used in this video, but if that is not…

Each Mistake Is An Opportunity To Grow

Motivational quote
“The only real mistake is the one from which we learn nothing.”  

Avocado Deviled Eggs

Deviled eggs
  Wondering what to do with leftover Easter eggs? Try these delicious avocado deviled eggs! This recipe replaces the mayonnaise, used in traditional deviled eggs, with avocado, giving you a…

Some History Behind the TRX Suspension Trainer

TRX anywhere
Did you know that the TRX Suspension Trainer was developed by a U.S. Navy SEAL troop commander? It’s true!   In the summer of 1997 while deployed in Asia, Randy…

TRX Suspension Trainer Workout

Julie with a bosu ball
As we mentioned earlier this week, the TRX Suspension Trainer can be used to improve mobility and flexibility; it allows you to unload your bodyweight while doing specific movements. By…

Brave The Storm

Motivational quote
“If you wait for perfect conditions, you’ll never get anything done.”    

TRX Lower Back Stretch

TRX Stretch
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…

Berry Acai Smoothie Bowl

Healthy breakfast
Acai bowls are packed full of antioxidants. If you’ve never had an acai bowl, you’re in for a sweet surprise. Try this quick, easy recipe for breakfast or a healthy…

Benefits of a Kettlebell Based Fitness Program

Row of kettlebells
Did you know that traditional Kettle Bells only came in 3 sizes? It’s true. Originally, these cast iron bells were made in a 1, 1.5, and a 2 ‘Pood’. The…

How to perform a Kettlebell Swing

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…

Consistency is Key to Success

motivational quote
“Success is the sum of small efforts repeated day in and day out.”    

Impressive Health Benefits of the Acai Berry

Most of us know how delicious the acai berry tastes, but are you also aware of their many health benefits?   The acai berry is a reddish-purple fruit that comes from…

Is Sitting the new Smoking?

Sitting is bad graphic
How much time do you spend sitting every day? Have you thought about the havoc it wreaks on your body?   We all know smoking cigarettes is the cause of…

Total-body Tabata Workout with a BOSU Balance Trainer

45 Second reverse flys
This week’s workout is a total-body circuit using a BOSU Balance Trainer and a set of dumbbells. Perform each exercise 45 seconds with 15 second recoveries. Repeat the full circuit…

Be A Hero!

Motivational quote
 She needed a HERO. So THAT is what she BECAME!  

Stretch to Spare your Spine

Supine Hamstrings stretch
Earlier this week, we discussed the importance of hip hinging to spare your spine from pain. In order to hinge correctly, it is essential we stretch the hamstrings and glutes. …

Anti-Inflammatory Foods

When we look at the diseases that plague our society – arthritis, heart disease, diabetes, high blood pressure, asthma, inflammatory bowel disease (IBD) – we see that long term lifestyle…

Spare Your Spine

Protect your spine demonstration
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 back…

Total Body Circuit using Dumbbells

Julie with hand weights
This week’s Workout Wednesday is a challenging total-body circuit using only a set of dumbbells and a yoga mat (optional). You can perform each exercise for 45 seconds, or 10-12 reps. Allow 15-20 second…

Health Is Wealth

  “The greatest Wealth is Health” 

Pre-workout Foods Easy to Digest

Healthy breakfast
  Gearing up for a workout involves more than just the right apparel. Our bodies need proper fuel to insure we’ll have the energy to last through our sweat session.…

Benefits of Having a Workout Support System

Bay Area Miss Fits
If you’re feeling unmotivated 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 can help.…

Partner Workout Using Medicine Balls

pushup hand 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, research indicatesthe exchange of endorphins…

How to do a Plank

Plank with calf stretch
The 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 be deceived.  …

Step Out of Your Comfort Zone

motivational quote
  “Life begins at the end of your comfort zone.”

Active Stretches to Warm Up your Back

Julie lifting weight
 Here are 3 simple active stretches to help warm up the back. Perform each movement for 30-60 seconds, or until you feel your back loosen up.   1) Cat-Cow: Set…

Health Benefits of Lean Muscle Mass

  Did you know that resting muscle tissue actually burns more calories than fat? It’s true! In fact, a pound of muscle, at rest burns 3X the amount of calories…

Full-body Workout Using Resistance Band

Rainbow leg lifts
Resistance bands (or tubing) allow you to perform strength-training exercises without weights. They are lightweight, portable, inexpensive, and perfect for exercising virtually anywhere!     They come in a variety…

Be An Inspiration To Others

“Be Strong. You never know WHO you are inspiring”  

Foam Roll to Warm-up Shoulders & Pectoral Girdle

Pectoral Flys
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…

Heart Healthy Salmon

  Along with Valentine’s Day, February marks American Heart Month. This is great time to make small changes that can lead to a lifetime of heart health. So, for this…

How Much Sugar is Too Much?

All we need is LOVE…but a little CANDY can’t hurt, or can it?   Did you know excessive sugar intake can cause a plethora of illnesses and even chronic disease?…

Heart Healthy Circuit Training Workout

 …AND Valentine’s Day!❤️    Did you know that Circuit Training can help reduce the risks of heart disease, stroke, diabetes and cancers? It’s true! One of the many benefits of…

What Goals Are You Striving For?

  “If you want to live a happy life, tie it to a GOAL not to people or objects.” -Albert Einstein     

Cauliflower Tortillas

Cauliflower Tortillas! You can munch these by themselves, make quesadillas with them, or add some taco filling and fold it like a taco. Ingredients: ¾ Head Cauliflower 2 Large Eggs…

5 Ways to Reduce Daily Stress

Stress graphic
Did you know that stress can have a major impact of your health?   Stress related illnesses include insomnia, weight gain or loss, digestive issues, depression, headaches, hormonal imbalances, and…

Kettlebell Circuit Workout

Here’s a fun total-body circuit using kettlebells. Start by using a lightweight kettlebell until you get the moves down then increase the weight to challenge yourself as you become more…

Choose Hope

“May your choices reflect your hopes, not your fears.” -Nelson Mandela