How many times have people told you that in order to reach your fitness goals, you must workout for at least an hour at a time each exercise session?

As a former group fitness instructor this 1 hr approach to fitness was actually they way they taught and certified us to instruct. The breakdown was as follows: 10-15 minutes to warm up, 35-40 minutes of exercise, and another 5-10 minutes for cool down. Funny thing is, I’d have more than half the class breaking a sweat during the warm up thinking to myself “Please don’t let Emily in the back pass out 10 minutes into class”. I always wondered why 60 minutes was the “magic number” for what I thought then was the most effective way to get the most from an exercise session.

It’s when I transitioned to one-on-one personal training where I threw the 60 minute exercise model out the window. My days of in person training were dedicated mostly to fast paced professional women (similar to the ladies I...

I don't just workout from home because I'm a busy gal on-the-go, I workout from home because I absolutely LOVE going to my little "in home gym" aka my sanctuary where I have all my favorite pieces of equipment. I don't know about you, but something about other people touching and sharing pieces of equipment gives me the heebie jeebies. It's nothing personal, I just love having my own stuff. 

Yet sometimes when people hear that I have my own in home gym, they think I have this whole entire fitness studio going on with treads, squat racks, etc. I'm telling you, that couldn't be further from the truth. The truth is, I have very minimal equipment. One, because I hate the clutter. Two, because I'm able to get in my super effective workouts with just a few pieces of equipment. 

Here is a quick list I put together of my top 5 favorite pieces of at home workout equipment: 

#1 DUMBBELLS: This is my number one because it's literally all you'd ever need for an in home...

Instead of the self depreciating new theme of not wanting to gain the “Quarantine 15”, how about we simply reflect on what we are currently doing during this stressful time and perhaps make small changes throughout, to benefit both our mind and body?

As we’ve been quite literally shoved into a new way of life, our routines have shifted, and for some, our healthy routines have been tossed out the window. Yet, with more time for ourselves than ever, how can we change these perspectives of uncertainty into something more beneficial to our optimal wellbeing?

I understand there are many underlying stressors, the major one including job uncertainty. As these stressors accumulate how are you coping with these feelings of stress, anxiety, and depression? Have you turned to more stress eating, more sleeping, and/or more alcohol consumption to suppress these feelings of instability?

Time to fight back and take control over the parts of our lives that we can manipulate in an...

I know the title of this article might seem harsh but it’s the ugly truth and the reason why you might be reading this article.

Have you ever wondered WHY exactly you’re so GUNG HO about your new fitness and/or nutrition routine for the first one to three Months or so then all the sudden fall off the wagon and you’re back to square one? I hear it all the time, “I’ve started my new diet for about 2 Months and I’m down 30lbs”. A few weeks down the line that same person says “Yeah, I stopped doing that routine and have gained the weight back plus more, I just can’t seem to get it right.”

Having a background and degree in Public Health has allowed me to understand the very reason for this vicious cycle that can seem so disheartening that it deters you from even trying in the first place. You think, “Why try again if I’m just going to fail again?” Public Health as a whole is also known as preventative health...

Have you ever noticed that when you’re feeling a little off, your professional presence/work quality is equally a little off? Yes, this could be in part by a common cold but I’m talking about going a little deeper. Think of a time where you were feeling a little sluggish before work, which then translated into your work day. Remember how tired and annoyed you felt? I know it’s probably more factors than just one but my point is, is that your current health (both physical and mental) DIRECTLY impacts your professional presence and work quality. Now let’s flip the scenario, go back to a day at work that you walked in there super pumped, excited for the day, and ready to take on a big presentation. Remember how good that felt? Remember how you started your day?

Now let’s take this to the next level! This article is about the 5 Habits every Elite HBIC (aka women in business who mean business) should be doing each and every single day to level up both their...

 This blog might be a bit “out there” for some but it’s worth the read as studies are continuing to surface about the power of your own thoughts aligning or disaligning with your current physical state of health. 

To keep it simple think of this as “Think yourself healthy”. This statement is very broad but bear with me here as I break it down. I’m going to break this down into common mindset categories you may say to yourself or hear others say. 

1. What’s the Point? I know for a fact you’ve heard someone say this or even said this to yourself before starting a workout program, starting a new eating habit, and/or starting a work fitness challenge. Although this thought may seem harmless the more you think this and believe this statement, the further away you will be from achieving your goals. If you think “What’s the point?”, you’re tricking your mind into thinking your body will never...

Okay, so you’re wanting to get into a healthy eating routine but you check your bank account and think “There’s no way I can afford to eat healthy” so you might go out and get some take out food, again. 

Now here’s a little challenge I ask you to do, right now. Take a look at your bank account and just go back 1 week from today. Itemize all the take out foods on a separate piece of paper and list each meal along with their price. 

If you are spending more than $200 a week on food for yourself, KEEP READING! 

What if I told you there’s a specific plan on how to eat healthy and cut this weekly food spending IN HALF? Think about all the other ways you could be spending or saving that extra cash and even more, saving extra calories!

Listen closely, in order to eat HEALTHY and SAVE at the same time, it’s all about planning. Just as you plan your daily schedule, your work presentation, your Monthly finances..there needs to be a plan...

Man, just when you thought the world of nutrition couldn’t get hard enough, this whole “Macro” talk surfaces and once again, we’re lost!

Well, actually, macros have been around for as long as food has been around because macros are in every single food we eat. Macros are simply the 3 biggest nutrients in our foods that our body runs off of for energy, cellular function, and maintaining homeostasis within the body. 

They breakdown into 3 categories consisting of Proteins, Carbohydrates, and Fats. What is super cool about these Macros is that you can manipulate and adjust the calories you get from these Macros to work for your specific body type, goals, and even hormone balancing... pretty neat if you ask me. Before we dive into how to get these Macros to work for you, it’s important to understand what each Macro is and why it’s important for a well balanced diet.

Protein: And no, it’s not just found in mega protein shakes or protein...

What is this magical, ancient potion with mystical healing powers you ask for? IT’S LEMON WATER!

What? You mean you use it other than a cute garnish to your cocktail? YES, it’s easily one of the most important healing fruits of all time!

I’m here to tell you that Lemon Water is one of the top fruits which aids in helping with cleansing, immunity, weight loss, inflammation, hydration, and many many more. 

Lemons have been used for centuries for their healing properties but have been commonly overlooked, completely undermining it’s powerful benefits. Let’s change that and reintroduce it to our daily lives. 

Here are some of the top health benefits we’re all seeking after: 

Fights Inflammation: Because our bodies are constantly trying to find homeostasis (balance), many high acidic foods (such as processed foods and refined sugar) can create an increased pH in the body. This can lead to inflammation in the joints, gut, skin, and more....

As you very well know, it’s the dead of Summer right now and even going out for 5 minutes to let the dog out feels like you’ve been baking in a sauna for 2 straight hours. This Summer heat is no joke and with the extreme heat causes extreme dehydration. You maybe feel tired, dizzy, faint, and/or, constant headaches; these are all symptoms linked to dehydration. 

Let’s think about it, the body is made up of about 50% water and the brain is made up of 75%. Furthermore, water is used in every single cell and organ of the body, so it quite literally is the essence that binds us together. Since water is also the main transporter of nutrients in the body, if we’re not properly transporting these nutrients then your body gives you warning signs linked to those symptoms listed above. 

The moral of the story here is: DRINK MORE WATER! The recommended consumption for women is 11.5 cups a day but this can also vary depending on your physical activity level and...