Wellness
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Wellness Blog
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workout-wednesday
Bodylastics Ultra Anchor Full Body Workout
Posted on June 12, 2019
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foodie-friday
Slow Cooker Chicken Curry
Posted on June 7, 2019
What is YOUR favorite fall/winter soup? As temperatures outside continue to drop, our bodies naturally seek warmth. Warm your body from the inside out with this creamy, comforting Butternut Squash…
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workout-wednesday
Full Body Workout using the Jones Machine
Posted on May 29, 2019
Those who know me best, know that I LOVE to travel! I also don’t like going more than a few days without exercising, so I always take a resistance band…
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technique-tuesday
Foam Rolling for Tight Calf Muscles
Posted on May 28, 2019
Foam rolling is a great way to relax your muscles and help prevent soreness, tightness, and injury. Activities such as soccer, football, basketball, skating, swimming, and running can cause…
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motivation-monday
Happy Memorial Day
Posted on May 27, 2019
Today, we honor those who gave their lives, both at home and abroad, protecting America. To all of those currently serving our country, thank you for all you do! ????????❤…
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stretching-sunday
Four Progressions to Stretch the Piriformis
Posted on May 26, 2019
The Piriformis muscle lies deep in the buttock, behind the gluteus maximus. Even though it is a small muscle, the Piriformis has many important functions, including: ????Assisting movement of the…
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foodie-friday
Gluten-free Brownie Batter Oats
Posted on May 24, 2019
Can you say Yummmmm!!! Gluten-free Brownie Batter Oats is like eating dessert for breakfast… only without the guilt! ???? Nutritional Facts (1 serving) – Calories: 537 | Fat: 20g |…
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thoughtful-thursday
Finding Balance
Posted on May 23, 2019
❤Life is like riding a bicycle. To keep your balance, you must keep moving.????????♀️
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workout-wednesday
Total Body Outdoor Workout using Resistance Band
Posted on May 22, 2019
Those who know me best, know that I LOVE to travel! I also don’t like going more than a few days without exercising, so I always take a resistance band…
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technique-tuesday
Being Brave Against Body Shaming ❤
Posted on May 21, 2019
Today isn’t one of my usual posts where I share a gym technique or personal trainer tip. Instead, I want to share something a little different and a lot more…
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motivation-monday
Stay Focused
Posted on May 20, 2019
Distractions do more than hurt our productivity. They make it harder to stick to our goals and often keep us from living a happier life. Take time to identify and…
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stretching-sunday
Workflow Stretches for Wrists & Neck
Posted on May 19, 2019
As computers, smartphones and other electrical devices increasingly become a staple in our daily lives, it’s no surprise that wrist and neck soreness are some of the most common types…
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foodie-friday
Cucumber + Tomato + Avocado Salad
Posted on May 10, 2019
A classic cucumber and tomato salad just got better with the addition of avocados and cilantro, with a light and flavorful lemon dressing. Cucumber + Tomato + Avocado Salad…
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thoughtful-thursday
A Little Perspective
Posted on May 9, 2019
“If you change the way you look at things, the things you look at change.” – Wayne Dyer
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workout-wednesday
HIIT Bodyweight Circuit
Posted on May 8, 2019
No gym or equipment? No problem… BE your own gym! This Bodyweight workout not only challenges your core strength, but also your cardio respiratory endurance. If you’re looking to…
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technique-tuesday
Plank Walkouts for a Dynamic Warm-up
Posted on May 7, 2019
Here’s a great dynamic movement for your entire body. Plank Walkouts stretch your hamstrings and calves while actively engaging core, back, legs and shoulders. This fluid movement incorporates the hip…
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motivation-monday
Power of Belief
Posted on May 6, 2019
“Whatever the mind can conceive and believe, it can achieve. ” – Napoleon Hill
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stretching-sunday
Dynamic Stretching for your Psoas
Posted on May 5, 2019
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…
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foodie-friday
Citrus Avocado Salad
Posted on April 26, 2019
This Citrus Avocado Salad is almost too pretty to eat! ???????????????? Recipe by The Kitchen Magpie Prep Time: 20 Minutes | Yields: 3 Servings INGREDIENTS 6-8 cups…
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thoughtful-thursday
Do What You Love
Posted on April 25, 2019
“Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And…
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workout-wednesday
Full Body TRX Circuit Workout for Strength and Cardio
Posted on April 24, 2019
????????♀️Jump on the BANDwagon???????? Resistance bands allow you to perform a variety of strength-training exercises without weights; they can also enhance your normal workout routine. They are lightweight, portable,…
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technique-tuesday
How to Safely Perform the TRX Chest Press
Posted on April 23, 2019
Instead of getting down on the ground to perform the typical push-up, try a Chest Press using the TRX Suspension Trainer. When done correctly, this move is a great…
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motivation-monday
Earth Day ????
Posted on April 22, 2019
Happy Earth Day ???? Plant smiles. Grow laughter. Harvest love.????
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stretching-sunday
TRX Chest and Torso Stretch
Posted on April 21, 2019
This static stretch is a excellent way to open up the Chest while lengthening the Lats and Hip Flexors. A subtle but amazing stretch is not only great for movement…
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foodie-friday
Banana + Blueberry Stuffed Sweet Potato
Posted on April 19, 2019
I’ve been on a sweet potato kick lately… and for good reason! Besides being rich in fiber this sweet-tasting root vegetable contains an array of vitamins and minerals including iron,…
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thoughtful-thursday
Reduce the Weight on Your Shoulders
Posted on April 18, 2019
If you feel like you’ve got the world on your shoulders, do a handstand and have the world at your feet.????????♀️????
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workout-wednesday
Jump on the BANDwagon
Posted on April 17, 2019
????????♀️Jump on the BANDwagon???????? Resistance bands allow you to perform a variety of strength-training exercises without weights; they can also enhance your normal workout routine. They are lightweight, portable,…
In
technique-tuesday
Increase Range of Motion with Foam Rolling
Posted on April 16, 2019
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…
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motivation-monday
RIP Nipsey Hussle
Posted on April 15, 2019
“The game is gonna test you, never fold. Stay ten toes down. It’s not on you, it’s in you and what’s in you, they cannot take away.” -Nipsey Hussle ????????…
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stretching-sunday
3 Stretches for Tight Hamstrings & Hips
Posted on April 14, 2019
For any of you who often sit at a desk or in a car, or occasionally experience low back pain, your Hamstrings and Hips could likely use some TLC. …
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foodie-friday
Favorite Pre-Workout Snacks
Posted on April 12, 2019
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…
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thoughtful-thursday
Practice Kindness
Posted on April 11, 2019
???? K I N D N E S S ???? is the language which the deaf can hear and the blind can see.” -Mark Twain
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workout-wednesday
Resistance Exercises to Improve Your Posture
Posted on April 10, 2019
With shoulders slumped and slouched, necks thrust forward, and heads bent over electronic devices, it’s no surprise that many people suffer due to bad posture. Your posture and body alignment…
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technique-tuesday
Drawing-In Maneuver: Diastasis Safe Core Activation Technique
Posted on April 9, 2019
As a personal trainer, I often work with clients who have a condition known as Diastasis Recti. This is where the large abdominal muscles separate due to weakness. During pregnancy,…
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motivation-monday
Making Moves
Posted on April 8, 2019
The distance between your dreams and reality is called ACTION.
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stretching-sunday
Child’s Pose + Push-up for Dynamic Warm-up
Posted on April 7, 2019
You guys, I’ve been struggling lately. I’m having a hard time balancing work and my social life. If I don’t make time for family & fun, I become lonely. When…
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thoughtful-thursday
Strength and Growth
Posted on April 4, 2019
“Strength and growth come only through continuous effort and struggle.” -Napoleon Hill
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workout-wednesday
Total Body Jump Rope Circuit
Posted on April 3, 2019
This week’s workout is dedicated to my client Laura who travels a lot and hates to miss a session. She requested a Total Body Workout using only the Jump Rope…
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technique-tuesday
How to Plank: Core Stability
Posted on April 2, 2019
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.…
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motivation-monday
Have No Fear
Posted on April 1, 2019
“Stop being afraid of what could go wrong, and start being excited about what could go right.” -Tony Robbins
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stretching-sunday
The Scorpion Dynamic Stretch
Posted on March 31, 2019
The Scorpion Stretch is a dynamic warm up exercise designed to help strengthen your lower back and glutes while improving mobility and flexibility in the hip flexors and psoas. …
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foodie-friday
Strawberry Banana Smoothie
Posted on March 29, 2019
Who loves smoothies? I sure do! Here in Northern-California, strawberry harvesting season is right around the corner. What a perfect time for me share with you my favorite, classic…
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thoughtful-thursday
It’s Good to Unplug For A While
Posted on March 28, 2019
No matter how hard we work or how many hours we put in each day, there will ALWAYS be something on our to-do list. Remember, it’s okay if we…
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workout-wednesday
Back & Core Strength: Stability Ball Workout
Posted on March 27, 2019
Strengthen your back and core with these low-impact exercises. Using a stability ball and a lightweight set of dumbbells, perform each exercise 8-12 reps, 3-5 times. Push Pull Plank on…
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technique-tuesday
Prone A-T-A for Posterior Chain Activation
Posted on March 26, 2019
The A-T-A is a great exercise that target the entire Posterior Chain; activating the glutes, hamstrings, upper/middle/lower back, shoulders, and triceps. Start with little to no weight; 2 pound dumbbells…
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motivation-monday
Do What FEELS Good!
Posted on March 25, 2019
It’s the start of a new week; a great time to shake off the weekend, take a deep breath, and do our best to think positive, energizing thoughts.
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stretching-sunday
Cat-Cow Yoga Sequence For Healthy Spine
Posted on March 24, 2019
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…
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foodie-friday
Chili Lime Shrimp Wraps
Posted on March 15, 2019
Looking for ways to limit carbs but not skimp on flavor? Keep your diet on point with these savory, protein packed Chili Lime Shrimp Wraps. (Courtesy of Clean Food Crush) Chili…
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thoughtful-thursday
Keep Your Dreams Alive
Posted on March 14, 2019
Many of you may not know this about me, but in addition to my fitness profession, I’ve also been a Property Manager in Oakland for over 10 years. In 2013,…
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workout-wednesday
Glute Strengthening Workout
Posted on March 13, 2019
Two years ago, I aggravated a pre-existing back injury that sent me to the emergency room… which ultimately ended in surgery. Although my back pain has subsided, I have permanent…
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technique-tuesday
How To Safely Deadlift (Straight-Leg Dumbbell Deadlift)
Posted on March 12, 2019
The Straight-Leg Deadlift is a dynamic multi-joint movement that builds strength in the lower body as well as the back, shoulders, and core, making it a great total-body exercise. …
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motivation-monday
You Can Achieve Anything
Posted on March 11, 2019
Surround yourself with positivity and always remember that you can achieve anything that you set your mind to.
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stretching-sunday
Foam Rolling for Pectoral Shoulder Mobility
Posted on March 10, 2019
The foam roller is a useful tool to actively warm up your joints, increase blood flow to your muscles, and reduce risk of injury. Try these movements on a foam…
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foodie-friday
Baked Omelette Muffins
Posted on March 8, 2019
These Baked Omelette Muffins are loaded with all your breakfast favorites! This simple make-ahead recipe is perfect for busy mornings, weekend brunch, or even holidays and is sure to be…
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thoughtful-thursday
Happy Women’s Day
Posted on March 7, 2019
I’m beyond proud to be successfully running a female owned business in Oakland, California. I’ve also been fortunate enough to have aligned with many amazing women who too are grinding…
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workout-wednesday
Kettlebell: Full Body Flow
Posted on March 6, 2019
This Kettlebell Flow provides all the major ingredients for a Full Body Workout! ✔ Double Kettlebell Clean ✔ Front Loaded Squat ✔ Plank ✔ Triceps Pushup ✔ Renegade Row …
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technique-tuesday
Push-ups: Progressions For Beginners
Posted on March 5, 2019
Don’t think you can do a Push-up? Think again! Push-ups are a great way to strengthen and tone your entire upper body and core. They require no gym membership…
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motivation-monday
Hard Work Pays Off
Posted on March 4, 2019
Work hard for what you want because it won’t come to you without a fight.
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stretching-sunday
Bodyweight Flow: Full Body Dynamic Stretch
Posted on March 3, 2019
Dynamic stretching involves smooth and steady movement with natural range of motion in order to warm muscles and tendons. Active movement also increases body temperature and blood flow. Try…
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foodie-friday
Roasted Salmon Salad
Posted on February 22, 2019
What’s everybody having for dinner? I know what I’m having! This Roasted Salmon Salad is so delicious that you won’t even notice how healthy it is! Baked salmon served…
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thoughtful-thursday
Always Find A Reason To Laugh
Posted on February 21, 2019
Always find a reason to laugh. It may not add years to your life, but will surely add life to your years.
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workout-wednesday
Back & Shoulders With A Splash of Abs
Posted on February 20, 2019
A few years ago, I aggravated a pre-existing back injury that sent me to the emergency room… which ultimately ended in surgery. Although my back pain has subsided, I have…
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technique-tuesday
4 Progressions to a Pull-up
Posted on February 19, 2019
The Pull-up is one of the most beneficial bodyweight exercises in existence. This efficient functional movement challenges the biceps, triceps, forearms, lats, shoulders, wrists, grip strength, and core. By strengthening…
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motivation-monday
Happy President’s Day
Posted on February 18, 2019
Happy President’s Day! Barack Hussein Obama II is an American attorney and politician who served as the 44th president of the United States from 2009 to 2017. A member…
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stretching-sunday
Shoulder Mobility Dynamic Stretch
Posted on February 17, 2019
Puppy-sitting my four-legged friend named Sirius. Although it was a challenge trying to shoot a video while also trying to entertain him, this adorable Beagle made Stretching Sunday so much…
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foodie-friday
The Dangers Of Sugar
Posted on February 15, 2019
All we need is L❤VE… but a little CANDY can’t hurt, or can it? ???? Did you know excessive sugar intake can cause a plethora of illnesses and even…
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thoughtful-thursday
Happy Valentine’s Day❤
Posted on February 14, 2019
While many people use this day to shower loved ones with flowers and sweet things, we must not forget the importance of SELF-LOVE. Be intentional in loving YOUR body…
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workout-wednesday
Kettlebell Flow: Warm-up or Finisher
Posted on February 13, 2019
This KB flow is a great way to warm-up or to complete your workout. ✔KB Row ✔Clean & Front Loaded Squat ✔Swing Snatch & Reverse Lunge ✔Swing Snatch &…
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technique-tuesday
How to Safely Perform a Kettlebell Swing
Posted on February 12, 2019
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…
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motivation-monday
Life Is What You Make Of It
Posted on February 11, 2019
Mae Carol Jemison is an American engineer, physician and NASA astronaut. She became the first African American woman to travel in space when she went into orbit aboard the…
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stretching-sunday
Walking Hamstring & Frankenstein Sequence
Posted on February 10, 2019
Dynamic stretching involves smooth and steady movement with natural range of motion in order to warm muscles and tendons. Active movement also increases body temperature and blood flow. This…
In
foodie-friday
Potato Leek Soup
Posted on February 8, 2019
Brrrrrrr!! Winter is in FULL effect. Warm your body from the inside out with Potato Leek Soup. Servings: 6 INGREDIENTS 3 tablespoons unsalted butter 4 large leeks, white and light…
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thoughtful-thursday
Inhale confidence, exhale doubt.
Posted on February 7, 2019
“If you concentrate on finding whatever is good in every situation, you will discover that your life will suddenly be filled with gratitude, a feeling that nurtures the soul.” -Harold…
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workout-wednesday
20-Minute High Intensity Cardio Circuit
Posted on February 6, 2019
If you’re looking to kick up a good sweat with minimal time and equipment, try this High Intensity Cardio Circuit. Using a step, bench or plyo-box this bodyweight workout will…
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technique-tuesday
Reverse Plank for Core Strength
Posted on February 5, 2019
The reverse plank is an often-overlooked exercise that is excellent for strengthening the core. It targets the posterior muscles (muscles in the lower back, hamstrings and glutes), but when done…
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motivation-monday
Pursue The Things You Love
Posted on February 4, 2019
Many of you may not know this, but I was an accountant for over 10 years. And although I enjoyed working with numbers and problem-solving, I was miserable sitting behind…
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stretching-sunday
Flow With Me – Sun Salutation
Posted on February 3, 2019
