A Smoothie A Day Keeps the Doctor …

A Smoothie A Day Keeps the Doctor …

Have you ever been browsing around Pinterest and saw a handy graphic or chart guiding you on your next project? Of course you have. Otherwise you have never been on Pinterest before. I have done PLENTY of these charts with wild success. However, I have been curious about the smoothie charts that suggest you can wildly pick any combination of ingredients and make something delicious. I can’t help but be cynical. If that was true about cooking then why have I made so many unpleasant dishes by experimenting with the contents of my refrigerator? Now that you know I am skeptical. Let me tell you want I did. With a stroke of genius I rounded up two trust taste tester, Annie & Jane, to come on this journey with me. I was not feeling brave enough to go alone. We took the below chart from Pinterest and set out to test the ability to make a delicious smoothie. Spoiler Alert – we were not successful. Green Smoothie Chart Apple Peach Kale Kiwi Banana Kale Orange Pineapple Spinach Cucumber Celery Spinach Peach Papaya Kale What We Made After a brief discussion of how this chart was a trap – how can any two items make a good green smoothie? We decided on the recipes we would follow. Jane picked the first smoothie as an ๐Ÿ apple, peach, & kale mixed with half water and half orange juice. I think she picked apple because she brought it ๐Ÿ™‚ I picked a ๐Ÿฅ kiwi, banana, kale smoothie mixed with half water and orange juice. There was zero doubt in my mind that...
Exercises to Accompany Your Deadlift

Exercises to Accompany Your Deadlift

The deadlift is my personal favorite. Probably because I can move the most weight, but I also like it because it is the simplest movement. When someone asks about the deadlift, I often say that you just have to stand up. In reality it is more complicated than this due to the weight. The load of the bar in front of your body pulling your shoulders forward really changes the process of standing up. To perform the most efficient deadlift, you need to stand up as normal as possible, by strengthening the muscles that are carrying the bulk of the weight.ย  Let me clarify what I mean by “stand up as normal as possible”. I like to reference the position toddlers go into naturally – they keep their back flat/upright as they squat down to the ground from their hips. Now you don’t need or want to be that low, but the point is that this is our body’s normal movement pattern. We want to move evenly with the bar by flexing and extending at our hips and knees. We do NOT want them to move separate of each other. You see that when the lifters legs are straight or almost straight and they pull the rest of the weight to lock out using their back. In this article, I will talk about the major muscle groups in the deadlift and auxiliaries to strengthening each muscle. We will also discuss common issues, like above, and ways to help fix them. These exercises when used correctly can help improve overall strength and therefore maintain proper technique through the lift. This...
12 Exercises for a Total Body At-Home Workout

12 Exercises for a Total Body At-Home Workout

As life begins to get busier and the world starts to reopen, a lot of us are faced with the same dilemma that has existed for a long time: busy schedules that donโ€™t leave any time to get in a workout. Even if that is not the case, gyms are tough to even get into. And being in a pandemic has left many of us cautious about being in a crowded gym. At-home workouts theoretically sound great, but buying equipment is expensive and what would you even do? All You Need is a Chair! So far all I have done is presented you with problems you are aware of and are not sure what to do about. With one object that will change the game. Chair. Yes, a common household item. I am going to assume all of you currently have this in your home. To provide a solution to your problem we are going to use this one item to create a great total body home workout. This post will take you through 12 exercises broken up into lower body, upper body and core. This will not be an everyday workout, but can maybe this will be the kick start you need to ease back into the workout routine! LEGS Step-Ups Although we always talk about loading our posterior leg muscles, we canโ€™t forget about those quads! Step-ups are a great exercise to not only burn out those quads, but also add a bit of heart rate. Simple and effective! Bulgarian Split Squat One of the toughest leg exercises to me personally! This exercise forces you to incorporate...
Music for 30 Minute Workouts

Music for 30 Minute Workouts

Sometimes we can take for granted the fact that we own our gym and get to control the music. We forget that not everyone has that luxury. As we work our way through our 5 Week Online Training Program we realized that music IS the missing component. That is why we have created 3 playlists for you to use. They are each 30 minutes long. Convenient since ALL of the workouts are 30 minutes ๐Ÿ˜ƒ I had a ton of fun creating these playlists. Strolling down memory lane. Reaching out to friends and family to get their opinion. But the hardest part was creating workout playlists that were only 30 minutes long. I know that there are plenty of songs not on these lists. But I had to start somewhere and this is where we are. I hope you enjoy these and they fuel you through your next workout! Workout Playlist 1 Blessed to be in my 30s my FIRST thought was to do a throwback playlist. Thank goodness for my good friend Kelley as she helped me define the list even further. Total Request Live. If you were exploring your youth in the 90s and early 2000s you know exactly what I mean – TLR. Man was this hard! I hit the 30 minute mark so quickly. Then I had to try and break-up with songs for other songs and it was a mess. The extended version of this list could fill hours of music for an epic backyard barbecue, a long road trip, or spectacular dinner party with old school friends. I would suggest looking at the...
5 Week Online Workout Program

5 Week Online Workout Program

Join us for a 5 week workout program starting on Monday June 29th running through the entire month of July. We will be providing 3 NEW workout videos per week on Mondays, Wednesdays and Fridays. You will be able to download cardio training programs to use on Tuesday/Thursdays (and/or the weekend). And you could win money! Keep reading for more information on the program and how to join. The best part is that this program is entirely FREE. HOW IT WORKS We created this program to try and help people with accountability and consistency. I am sure you have heard that it is recommended for our health to be intentionally active for approximately 30 minutes a day. I say intentionally active because it should stretch beyond daily activities like doing laundry. This program is set-up with the tools needed to be active everyday for 30 minutes. Videos – Every Monday, Wednesday and Friday between 8 am and 10 am we will post the strength workout for the day on our YouTube channel. The videos are 30 minutes in length. You should log on and upon completing the workout comment that you finished or how you feel. Cardio – There are five different cardio workout programs we have put together for you. They vary in length and intensity so there is something for everyone. We would LOVE for you to tag us in your cardio workouts so that we know you did them. Download them below. Treadmill Walk:Run Intervals Running Intervals Treadmill Hill Walking Intervals Low Intensity Steady State Cardio Elliptical Intervals Accountability – We will be using social media...
Improve Your Posture With 30 Minutes A Week

Improve Your Posture With 30 Minutes A Week

As a trainer I see physical consistencies among my clients that mirror lifestyle. One consistency that has not changed and perhaps has gotten worse over the years is client discomfort from their workplace lifestyle. To be very clear I mean pain resulting from sitting at desk. I am happy to report that my clients find relief from pain whether it has been happening for days, weeks, months or years. Honestly, it isn’t magic. But it is effort. Something we tend to save for precious moments in our life. The effort I ask for is simple. Self-care in the form of foam rolling, mobility and or stretching. Asking for all three can seem daunting. And some people hate stretching. So by providing three avenues a client (and you) can use to relieve pain has proven to be very helpful. I have a feeling you know what’s coming next. The most EFFECTIVE way, and I am talking quickest and long lasting way, to relieve the pain is to use all three. But that brings me right back to effort and how we prioritize where our effort will be spent. Either you are in enough pain to do something about it or you are not. Don’t let any other thoughts creep in there about time and family and energy. They are all excuses. I actually challenge you to imagine this… Most pain limits activity or ability to accomplish tasks, which can appear like not having enough time. Why not take 30 minutes to relieve your pain so that you can spend the time working on projects. Or doing the things you want...