Your best workouts are always the ones at the gym. Whether it’s the desire to keep up with your BodyPump classmates or the gentle nudges from your personal trainer, you always work harder when you’re at the gym. You manage okay at home but it’s not the same with so many distractions and less accountability and equipment. Strength training while traveling is the big roadblock to your consistency. You’re less motivated after a long day of meetings and sometimes the hotel gym only offers cardio options. There’s no way you’re packing your dumbbells for a weekend at the lake!
Strength training while traveling takes a little planning but it is certainly not impossible! It also doesn’t require buying a second set of weights for the cabin. A small investment in a set of mini-bands can give you a host of options for strength training while traveling as well as add new challenges to your existing home workouts. Mini-bands are inexpensive and extremely portable.
I’ve put together a quick but surprisingly challenging strength workout you can do pretty much anywhere. If you do this workout as a circuit, you can keep your heart rate up while working your muscles. Perform each of these moves for 12 repetitions before moving on to the next move. Check out this video where I explain it all.read more
It doesn’t matter if you’re traveling for a work conference or your daughter’s class trip, Philadelphia is a fun and friendly city to visit. Center City is the best place to stay if you’re primary destination is the Convention Center or the Liberty Bell. It also makes it very easy to stay in your fit life groove. After my own recent visit to the City of Brotherly Love, I learned a few fit and healthy things to do in Philadelphiaread more
Ice cream is delicious but you’ve got more than one friend who has sworn off dairy. That means homemade ice cream is no longer on the menu for book club brunch. You need a slightly sweet treat that everyone can enjoy and that doesn’t require you to heat up the kitchen in the dog days of summer. It’s the perfect time for homemade tea popsicles!read more
Did you know that Mama Jean’s Natural Market has been open for over 15 years? I’ve shopped there almost since the day the doors opened on South Campbell, so thankful to have a local organic grocery store in Springfield! Diana Hicks and Susie Farbin, the owners, kind of did it all back then. They were almost always there to greet us when we did our Saturday morning shopping. That’s how I got to know them, especially Diana.
The selection was smaller in the narrow hallway of a store. My eating habits and shopping patterns where different too. I was still figuring out what worked best for my body and yet to start coaching others. Mama Jean’s was for “the special stuff” they didn’t have at Price Cutter back then, like tofu and unsweetened banana chips.
Over the last decade my eating habits have evolved. My appreciation for the great taste of simple real food has grown. My life has changed too, going from a corporate gig with days at a desk to owning a small business and working an unusual and often hectic schedule. We travel more than we did 15 years ago and appreciate home now more than ever. And Mama Jean’s Natural Market, with three full service grocery stores and as well as MJ’s Deli, has grown right along with me.
When was the last time you checked out Mama Jean’s Natural Market and checked in with how you shop for your healthy and fit life?
We all tell ourselves stories about our time. We often start the day with the scarcity mindset and thoughts of “how am I going to get it all done?” The media loves to spread the “Time Crunch” myth and pump up the story of how much unused vacation time Americans leave on the table. But when we look at the data of our own lives you may find a different tale. How we spend our free time is often largely a matter of choice. According to Laura Vanderkam, gaining control of your free time starts with tracking your time.read more
Cooking for one just isn’t fun. Yet you know the quick bites you’re grabbing at the drive up most nights aren’t doing your body any favors. Taco Tuesday with co-workers probably isn’t helping your quest for a flatter stomach. Meal planning still escapes you. If you could have one wish come true it would be for someone to take over the planning and cooking for you, making meals that are healthy, delicious and the proper portion.
Wish granted! Welcome to the world of healthy prepared meals delivered to your door! We’ve talked about healthy meal kit services like Hello Fresh but they still require 30 minutes (sometimes almost an hour!) in the kitchen and the portions are too big for most females. If you need a simple solution for solo cooking, I’ve gathered together a few of the best prepared meal delivery services.read more
Summer is sweeping past you in a whirlwind of pool dates, baseball games and keeping up with the garden. Growing up, summer was your favorite time of year but now it leaves you feeling just a little detached. You enjoy going to the pool but you’re usually sitting off to the side and not in the water, with a t-shirt over your swimsuit. Baseball games and gardening are fun but warm because you refuse to wear a tank top. It’s kind of exhausting trying to manage your body and participate in the summer activities you love. Deep down you really want to learn to love your body again.
If you’re sitting on the sidelines of your own life based on how your arms look in a tank top or how your thighs look in a one piece we have a problem. It’s time learn to love your body for what is and stop hating it for what it isn’t.read more
You purposefully went to Target for protein powder, thinking it would be simpler than the supplement store or Amazon. What you found was an aisle full of choices and that familiar feeling of overwhelm. Other than chocolate, you have no idea which protein powder is going to give you a delicious smoothie for breakfast. Is whey protein or plant protein better? What exactly is the difference between whey protein and plant protein?
Deciding whether whey protein or plant protein is better for you is a great place to start narrowing the choice. Once you understand the difference between whey protein and plant protein, your decision will be so much simpler.read more
I don’t understand the person who lets their birthday slip by. Don’t they understand that birthdays matter? These naysayers say birthdays don’t mean much when you get older but I beg to differ. I turn 43 this week and I don’t care who knows it. Another turn of the wheel is never cause for despair because it means I’ve made it another glorious year.
I love using my birthday, the one day about me, to celebrate the cycle of my life. Why birthdays matter to me so much is because they offer the perfect pause to reflect and recalibrate. I get to do a gratitude check and plant some seeds to grow in the coming year.
We all need to time to remember the good stuff we’ve done. It’s easy to remember what went wrong but when was the last time you remembered what went right? We need time to take stock of what is serving us and what we to be let go. Why not use a day that is already designated as yours to do so?read more
You’ve host the summer family reunion for years. You’ve got everything on autopilot. How hard can it be to throw some burgers and dogs on the grill, right? Except when your daughter tells you she’s now vegan and she’s bringing her new vegan boyfriend with her. She says “just grab us a veggie burger, okay?”. You have no idea how to find a good veggie burger, much less vegan burgers you can grill.
For the last week of vegan foods month not only am I going to give you great tasting vegan burgers you can grill, I’m going to share a couple of vegan dogs too! I’m going to help you keep the vegans and vegetarians happy at our family reunion, 4th of July cookout or party at the lake.read more