living a healthy lifestyle
*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

Thanksgiving is definitely the holiday of balance. There is nothing wrong with allowing yourself to indulge and eat the foods you love - Thanksgiving only comes once a year, right?! There are ways you can enjoy yourself on Thursday without completely derailing your fitness progress.

 

Who's ready for a FIT feast?! Check out the tips below! 

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"Pilates exercises encompass over 500 controlled, precise movements performed on a floor mat or special apparatus, designed to lengthen, strengthen, and stretch muscle without adding bulk.

 

The Pilates Method requires concentration and coordinated breathing – strengthening both the body and the mind. This Method is taught one-on-one or in small groups so our certified trainers can tailor the exercises to each individual’s fitness needs, even in cases of previous injury. Pilates focuses on quality of movement and the individual so it is a system for every age and gender.

Your strength, flexibility, balance and concentration are developed through simple effective exercises designed to lengthen your musculature while increasing muscle definition and endurance."

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It's time for ROUND 2 of Measuring Your Macros! I love this series because tracking macronutrients has made such a huge difference in my own eating habits and fitness journey, so I am extra excited to dive deeper into each individual macro. In my last post about macros, we covered carbs. This time we are focusing on... FATS.

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I had a "ball" on Better Kansas City yesterday morning! I got to talk with Alexis Del Cid about the benefits of using a stability ball in your workouts and we even demonstrated a few moves you can do right in your living room. 

 

Stability balls are one of my favorite pieces of equipment for an at home gym. They are versatile, affordable, and super effective for engaging those smaller stabilizer muscles we might not typically reach otherwise. Stability balls have been proven to improve your posture, enhance your balance, and strengthen your core. If you have a sedentary job, you can make a simple swap and trade your desk chair for a stability ball to engage your core throughout your entire work day.

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There is NO REASON to dread Mondays. It’s a new week, a new opportunity to start working on those goals, and a fresh start (if you choose to make it one).

 

If you have a case of the Monday blues: take a second to do these four simple things at the beginning of a new week. It’s amazing what a difference these small habits can make in your attitude, productivity, and perspective. 

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Sometimes, ALL you need is that little extra push of encouragement to start working towards a goal. I am a HUGEquote junkie - I love finding words that speak to me and either writing them on my vision board, setting them as my wallpaper on my phone, or even just storing them in the "Notes" app for when I need some inspiration. 

 

When it comes to working out, eating nutritious foods, or even just making healthy lifestyle choices for overall wellness - the hardest part is getting started. Once you actually START a workout program, or begin eating a healthier diet, the hardest part becomes stopping! Establishing a healthy routine for yourself is one of the best ways to stay on track towards your goals. 

 

If you are looking for a little extra boost of motivation - here are 15 quotes to read to not only help you get started, but to keep going.

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I am SO excited to talk about macros in several upcoming blog posts. A lot of people find tracking macros confusing, intimidating, or a waste of time - but depending on your fitness goals, tracking macros can be your NEW BEST FRIEND.

 

But before we dive in with the first macro group I want to talk about, first thing's first: what even IS a macro?

 

"Macro" is actually short for "macronutrient." There are two types of nutrients: macronutrients and micronutrients. 

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"...One thing I LOVE about FRÉ Skincare is the emphasis they place on holistic beauty. True beauty does not come from one certain product. True beauty comes from within! Live an active, healthy, happy lifestyle, serve others, follow your passions, and be the best version of yourself you can possibly be and your inner beauty will shine through. FRÉ Skincare's products reinforce this idea by saying to women: don't be afraid to love your SWEAT!"

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As we head in to cooler months, it can be easy to put your fitness goals on the back burner (hello sweater weather). But just because it’s getting colder outside doesn’t mean you can’t still break a sweat every day! As a trainer, the number one thing I hear people say the reason they don’t stick to a regular workout routine is because they lack motivation. Here are 8 tips to help you stay in swimsuit shape all year round!

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THE COMPLETE GUIDE TO STAYING FIT IN COLLEGE

3rd Edition 

 

I am so excited about these tips because I feel like this is the most complete list yet. Fitness is made of MORE than just working out. Fitness encompasses the WHOLE body! To me, fitness has three components:

Movement

Nourishment

Mindfulness

This list of tips hits on each one of these and I hope you find them helpful. Here you go, friends! Time to kick off another semester - the healthy way.

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A lot of times, hot yoga is something new that many people haven't tried and it's the fear of the unknown that keeps them from giving it a go. I have gotten a few questions about what it's like and how to prepare, so I decided to write a list of 9 things you should know before you attend your first class. 

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TIME. The number one reason (I feel) people are hesitant to start a new exercise program. Sometimes it can be easy to fall into the trap of believing that you have to have hours to spend at the gym and access to a bunch of fancy equipment to get a good workout in; when in reality both of these things are FALSE!

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...So what's the difference?

 

QUALITY and QUANTITY.

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My goal whenever I go somewhere new is to be as ACTIVE as possible. I think it is one of the best ways to make the most out of any trip! A lot of times, travel might seem like an inconvenience or a distraction to your fitness routine, but these 18 tips have helped me keep up my workout schedule and eat as clean as possible over the past few years as I have traveled.

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You know the saying: "Fake it 'till you make it"? The idea that, when you ACT confident, you FEEL confident! We all have our good and bad days. Sometimes a bad mood, negative people, running late to class, or even cloudy weather can put a damper on our confidence. The good news is: YOU are in charge of your mood AND your level of confidence! There are so many easy ways you can quickly turn a bad day around, boost your mood, and increase your confidence all at the same time. 

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When you are traveling, it can be tough to bring along certain foods - especially if you are flying. A lot of fruits and vegetables will go bad if they aren't refrigerated, making them difficult to pack too. I like to pack the snacks that I know will not go bad or spill in my bag and buy fresh fruit and veggies to keep in my hotel room when I arrive at my destination. This not only saves the risk of your produce expiring, but it also frees up valuable space in your carry-on.

 

Let's be real here, I devote an ENTIRE BAG to my food. No shame. I spend the night before I leave to go somewhere prepping my food so that I can just throw it all in a bag the next day and be ready to go. In fact, after I finish writing this, I am going to go pack my snack bag for California! Here are the foods that will be getting a trip to the West Coast:

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Last week I posted this photo on Instagram with 7 healthy habits that have changed my life and I wanted to write a full blog post about these to elaborate a little more - because I truly believe in the IMPORTANCE of your daily routine and how it contributes to your overall success and happiness.

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As a trainer, I have realized that my old habit of skipping stretching is much more common than I realized! A lot of people simply do not know which stretches to do, what they do for your body, and why they are so important. So, here is a list of 8 reasons your body NEEDS a good stretch - every day!

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Who's ready to get their weekend workout on?! Not without the right playlist to keep you motivated, get you up and moving, and ready to tackle a routine. 

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These 8 TIPS will help you maximize your workouts and make the most of the extra time that you DO have. They are all simple, effective, and can EASILY be incorporated into your day - no matter how busy you are. Get ready y'all, it's time to start SLAYING your fitness game again!

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Ah, the holidays. The season of giving, family gatherings and celebrations, Christmas music and holiday baking. Some days, winter break involves lounging around in Christmas-themed footie pajamas and binge-watching Netflix while eating sugar cookie dough from the tub. And that’s okay—everything in moderation, right? Although this behavior may be acceptable once or twice to celebrate the season, it’s still important to be mindful of the way you are treating your body. Here are nine simple ways to stay on track towards your fitness goals during the holidays.

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Thanksgiving is one of my favorite holidays. Family, food, and football - what could be better?! With so many delicious dishes at multiple family gatherings, it can be easy to overindulge. I myself am guilty of getting back in line for seconds (or thirds). There is nothing wrong with indulging a little during the holidays, but there are certainly simple and easy ways to be mindful and practice healthy habits during the season. Check out a few of my favorite tips to make your "Happy Thanksgiving" a "HEALTHY Thanksgiving!"

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Let's face it, as temperatures get colder and days get shorter, it can be difficult to get out from under your warm covers in the morning to hit the gym (especially if you are like me and get cold SUPER easily). But, just because it's cold OUTSIDE doesn't mean your workouts have to take a back seat. Here are my top 5 tips to help you say "move over" to the excuses this season:

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Navigating the grocery store aisles searching for healthy food options that are quick, easy to prepare, and affordable can be tricky, especially as a college student. Here are a few items that are on MY list! These foods are all great options to keep on hand for either a speedy snack on your way out the door for class, a packed lunch to carry with you and eat on campus, or for a healthy meal after a long day. 

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Finish the sentence: "I work out because..." 

 

What is your "Why?" WHY do you make the choices that you do? Why do you work out? Whydo you want to make healthy lifestyle changes? Everyone has a different "why" that is unique to their own personal goals and aspirations. Try to identify your "why" and recognize the driving force behind it - motivation. 

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A new month is a GREAT time to set new goals. Goal setting is such an effective way to keep yourself motivated! I love making small goals at the beginning of each month to act as a reminder for myself to take steps every day to reach my bigger dreams and aspirations. Big or small, it's important to take the time to think about where you are, where you want to be, and how you plan to get there. Here are 5 things to work for this September:

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The fact that I am naturally wired as a "morning person," may contribute to the fact that I am all for jumping out of bed and hitting the treadmill or the weight room. But, just because you don't consider yourself to be an early bird, doesn't mean that YOU can't love working out BEFORE you start your day! Here are 8 reasons I love to get my workout in during the AM hours.

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Moving somewhere new and unfamiliar, late nights studying, free food EVERYWHERE on campus (especially the first week!), and social settings can lead to mindless, unhealthy food choices. Here are my top tips to dodging that dreaded "Freshman 15" (even as a junior):

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I am a HUGE fan of at-home gyms. You truly can get in a good workout ANYWHERE (including outside!). Gym memberships are expensive, your workout can become less convenient if you do not live close to the gym, and sometimes it can be difficult to simply find the motivation just to GET there. Most of my workouts are done right at home! I love being able to work out whenever is most convenient for my schedule, and by using an at-home gym, working out just became A LOT more convenient. Here are five items that I use in my every day workouts - from my own home. 

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Traveling is one of my passions. I absolutely LOVE going new places, seeing the beauty of nature, experiencing different cultures, and tasting different foods. But, sometimes staying on track towards your fitness goals can be tricky when you're on the go. Let's face it: airport food, gas station snacks, and hotel breakfasts may not always offer the healthiest of options. This topic was requested via Facebook, and many others agreed with the topic suggestion and stated that they too feel frustrated with traveling and maintaining their diet. So, it got me thinking. How can we make sure we have healthy options to snack on when traveling? Here are my top 5 tips for staying on track when you're on the go.

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