Health

Sometimes…

You work out on your snow days. But, sometimes, your team (go Panthers! #keeppounding) is playing in the NFC Championship game and all you want for dinner is “football food” while you watch. Hence, action dip and tortilla chips. IMG_1679

And you know what? That’s okay – enjoy the special occasions without feeling guilty for treating yourself!!

Just be ready to start back the next morning with a good breakfast and a good workout to stay on track toward your goals. Remember, it’s not about eating healthy 100% of the time; but, about making that effort to eat healthy 80-90% of the time so that for that other 10-20% you can enjoy all of your “non-healthy” favorites!

 

Fitness

Snow Day!

Looking for a way to get a workout in without leaving your warm home on this crazy snow/ice day? Check out the video below for a short, 5-exercise circuit. Repeat the circuit 3 times for a 15 minute workout on your snow day! 

You’ll need: 

-2 towels (paper towels, dish towels, etc)

-cellphone or watch to use as a timer

Good luck, let me know how it goes!

Health

Why Me?

From the get go I am always going to be real with you.  AND…I’m relatable – I don’t claim to work out every day or eat only healthy foods, and I’ve never run a marathon; however, I do know how to set goals and reach them! Together we’ll set realistic goals and I’ll support you in reaching them!  We will work hard, have fun and you will be on the way to a happier, healthier YOU!

Are you ready to get started? Want more info? Let’s chat!

Health

At Home Workout

Let’s get in a quickie. Workout, that is. Try this during commercials of your favorite show!

You’ll need:

-a chair, couch, or coffee table

-a mat (or rug space!)

-a wall

Here you go!

-start by warming up with 1 minute jogging in place

30 second wall sit, 10 second rest, 30 second wall sit (with back on wall, sink into a squat and hold)

10 tricep dips (hands on chair, couch, or coffee table; feet on floor, knees bent)

chair step ups, 12 per leg – lead with same foot for 12, then switch.

30 second plank, 10 second rest, 30 second plank (on elbows or full!)

Repeat this circuit 3 times for a quick and easy workout to end the day!

*no rest between exercises, about 1 minute rest between each time through.

Let me know how it goes if you try it out!

 

Meals

Meal Prep

If you’re anything like me, your biggest struggle with cooking and eating at home is the prep work. It’s just so daunting after a long day at work. Here’s my trick to making this easier in the long run…

Prep early!

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Prepping on Sunday afternoon has made cooking at home during the week SO MUCH EASIER! This is everything I could pre-prep for 3 meals this week: ground beef is already cooked for crockpot meals, cheese is shredded, vegetables sliced/diced (with the exception of potatoes). Everything for tomorrow’s meal that doesn’t need to be refrigerated is out and ready to be dumped into the crockpot. And now, when I come home from work, I know all I have to do is put the meal together and cook…much less intimidating!

Try it for 3 weeks and see what a difference it can make!

Health

Welcome!

I’m so glad you’re here! While working at the YMCA, I have developed a passion for serving people through the fitness and health field – and now, I want to share that passion and my knowledge more widely. One of the things I love about this is that broadly it’s the same across the board: help folks reach their best health; but, more specifically when you look at individuals, this can mean so many things! Each person’s goal is going to be different in order to reach their best health and I’m so excited to be a part of that journey with people.

A little about me and my health journey…

I have gone to all extremes of the health and fitness spectrum. I’ve always had an “athletic” build, which in middle and high school just made me think “big”, but now simply means broad-shouldered, full hips and thighs, and overall, strong. In high school, I ranged from Weight Watchers, to not eating at all, to overexercising, then to college and overeating, bingeing and purging, to mostly giving up by the time I was in graduate school outside of the occasional workout at the Y where I worked – all this, despite both my undergrad and grad degree being in the health fields. Then, I met a guy. We got engaged. And I wanted to look good in a white dress. But, what happened over the course of our engagement and this journey is that it became more about feeling good rather than looking good. To be honest, I haven’t lost a lot of weight or inches, but my body and my mentality have changed. I’m stronger than I’ve been in a long time, I feel more confident on a day-to-day basis, and I know that I’m healthier on the inside as well because of the changes I’ve made. I’m still not perfect – I don’t work out every day, I still eat sweets (I’m a sucker for some chocolate…), and I love a cold Diet Coke…but, I’m more mindful about the choices I make and how they’re going to affect the way that I feel.

In addition to finding Garrett, my now-husband, the biggest change has been a shift in mentality. Health isn’t about your weight, your size, or your shape. Health is about your heart and how you feel. So no matter where you are in your journey, I ask you… Is your heart (or blood pressure, cholesterol, etc…) healthy? And do you feel good and confident about yourself? If either of those is no, I would love to chat with you and see if I can help you change that!