The Schmooze

Energy is one of those things everyone is looking to gain, but the fact is most people are actually decreasing their energy levels with bad habits. If you are looking to spike your energy levels you may need to swap out a few things in your daily day:

1) Ditch the caffeine and eat healthy nutritious food

Food is your energy source. Your body uses food to metabolize and convert into energy. The healthier the food you eat, the more efficient the energy your body will produce. One common mistake is using caffeine to give the body energy. Caffeine is a stimulant,...

Chili is a warm and satisfying protein packed meal perfect for a cold winter evening! This is the way I like to make it and eat it. It’s quick and easy and can be cooked in as little as 30 minutes.

Ingredients:

  • 2 lbs 93% lean turkey meat

  • 1 large can of no salt added tomatoes (diced or puree)

  • 2 cans of low sodium beans (dark red kidney, light red kidney , black or combo)

  • Spices: salt, red pepper, chili powder, paprika, onion powder, garlic powder and ground cumin

  • Optional Garnish: reduced fat cheese, diced scallions

Directions:

  1. Bro...

You may think about that cute gym outfit, how you are going to wear your hair, what you are going to bring, what exercises you are going to do, but, what about your footwear? Do you think about that too? Chances are you probably haven’t put much thought into the sneakers you are putting on for your workout. They are most likely the one pair you have to wear, you are probably not sure when you got them, or how old they are. Well, let me just say.... footwear is important! What you put on your feet when you head to the gym for your workout or engage in any ph...

It Takes More Than Physical Strength

Sticking to a fitness program takes more than just physical strength. There are 3 things you must apply to your fitness program in order to be successful in reaching your goals and I call them the 3 C’s to success:

            1          Commitment

            2          Confidence

            3          Consistency...

When it comes to building a strength training program there are several things to think about. When and how to incorporate isolation exercises, compound exercises or both is one of the things you need to consider.

An isolation exercise is a movement that incorporates limited muscle groups with a single joint movement. This type of movement will allow you to isolate a certain muscle group in which you may be focusing on growing or strengthening.

A compound exercise is a movement or combination of movements that incorporate several muscle groups and joints to b...

Yogurt can be a great snack or base to mix into dips, smoothies and dressings. Problem is… most of us are eating yogurts filled with added sugars and artificial sweeteners. Instead of buying store bought flavored yogurts try using plain non-fat regular or Greek yogurt and flavor it yourself with natural ingredients. This will give you all of the benefits of yogurt including protein, calcium and active cultures without all the unnecessary sweeteners or added preservatives.

I am going to give you a few of my favorites recipes using plain Greek yogurt. 

Her...

This weeks post I would like to educate along with sharing my personal experience about overuse. So far I have had a few injuries during my professional career including ankle, shoulder, side of the hip and most recent this past week front of the hip. You may have even seen me limping around the gym. These injuries have all occurred because of overuse. I am super active in my daily day which includes instructing classes, meeting with clients, caring for 3 kids and maintaining a household. This requires a lot of movement and standing on my feet most of the d...

This week I am going to share with you the top 5 Do and Don’t rules I personally follow when it comes to what and how I eat. These are the same rules I give to and encourage all of my clients to follow on a daily basis.

I have come up with these rules as a guideline to help make better choices throughout the day. By following these rules my diet is high in variety, adequate nutrients, and hydration while staying low in saturated fats, cholesterol and calories.

Here are my top 5 daily DO rules to follow:

1. DO Eat 3 or more colors with each meal and 2 or more c...

Here is a great healthy fall recipe. This makes the perfect addition to any meal!

Ingredients:

  • 1 acorn squash

  • 2 apples

  • olive oil or other healthy oil

  • cinnamon and nutmeg

Directions:

Cut acorn squash in half and scoop out seeds from center. Place flat side down on baking sheet. Bake at 350 degrees until soft. Let cool and flip over.

Peel and dice apples. Place diced apples into mixing bowl, add about 1/2 tablespoon canola oil, sprinkle in some cinnamon and nutmeg. Mix until apples are coated well.

    

Place coated apples i...

We all strive towards creating that impossible to reach six pack. The problem is that most people wanting to achieve a six pack think endless crunches and ab work is the way to do it, but it takes more than that.

"Unachievable" abs can be possible if you apply these 4 elements:

  1. overall muscle building

  2. cardio

  3. strict nutrition

  4. focused ab work

First, you must understand that no matter what you do to build a six pack if you have overlying fat surrounding the muscle you will not see your hard work show through. One of the most important things...

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