5 Favorite Recovery Videos

5 Favorite Recovery Videos

One of the most under-rated elements of health, in my opinion, is recovery. Whether it is nutrition, hydration, stretching or mobility, the way you take care of your body post-workout is just as, if not more, important than the workout itself. For more on what to eat, drink, and the tools you need check out Chellie’s recovery tips! Taking the time out of your day for 20 minutes of stretching or mobility can make a world of difference when it comes to your overall well-being. It can be the difference between a day full of discomfort or a day getting to get things done pain free. Here are some of our top five recovery videos to incorporate into your weekly workout routine. Click the titles to be taken to full videos! 1️⃣ Low Back Pain Relief I love this one because this is one of the most common problems in our world today. This video guides you through 3 different methods to releasing this tension. Discover more about how to cut it off at the source. 2️⃣ Functional Friday If you have a bit more time on a weekend day and need to give your body some TLC check out this video! The focus is on core and mobility to lengthen your muscles and reach full range of motion. 3️⃣ Recovery with Annie I may be bias, but this one if full of some of my favorite recovery exercises that I use often! If you have tight hips or shoulders, this one will be sure to hit those areas. 20 minutes and all you need is a band or...
Back to School: Make Your Own Emergency Bag

Back to School: Make Your Own Emergency Bag

I don’t know about you, but during the school year I tend to use my backpack as a purse, computer bag, and lunch box. Who wants to carry 3 or more bags? Not me. My backpack goes with me from school to work and everywhere in between. When I leave home it is packed full with all the essentials. Which is great, until I want to use a bag that isn’t my backpack. When this happens, I have to move all the important stuff from bag to bag. This doesn’t seem like a big deal, until you forget something in the other bag. My solution to this dilemma is to put together a little bag that holds any items I might need in case of a “mini” emergency. I am calling them mini emergencies because these are everyday items that I’m sure you have wished you had many times during the week.  But if you put together your own mini emergency kit, you will no longer have to wish you had these everyday items! Because you will always have them near by! Below are some ideas for your emergency bag, but that doesn’t mean your bag has to be limited to these items! If you know how to sew and find yourself with holes in your clothes often, throw in a sewing kit. Do you have dry eyes toss? Well then toss in some eye drops. If you are accident prone, consider carrying bandaids. This about what you often find yourself wishing was close by. Whatever comes to mind, throw it. Ideas for your emergency bag! 1. BAG |...
Transitioning to Post-Athlete Life: Tips from a Former Athlete & Registered Dietician

Transitioning to Post-Athlete Life: Tips from a Former Athlete & Registered Dietician

This post contains affiliate links. At the age of eight I started competing in my favorite sport, volleyball. I knew that I wanted to play at the Division 1 level someday. It was a dream that soon became a reality. Now that I am done playing it begs the question, now what? I found this book by registered dietician, Lauren Link titled “The Healthy Former Athlete”. Through this book she ventures into this post-athlete life. As a former collegiate swimmer, she can relate to this transition of being on someone else’s time to your own. This seems exciting, but to an athlete, this can be frightening territory. Throughout the book she dives into what your new workouts will look and feel like. What your new diet will be like. And finding your identity outside of your sport. So, whether you are a former athlete, or just transitioning to a new phase of life, the tips in this book can be quite beneficial! 5 Take-Aways from the book: The Healthy Former Athlete 1️⃣ Balance is key There are a lot of things about being an athlete that require you to go all in. One thing Link emphasized in the book was whether it be working out or eating, balance is the best thing you can do for your physical and mental health. This is a page we can all take out of the book. Life is not about restrictive diets, 60 hour work weeks, or 2 hour “get thin” cardio workouts. Although there are weeks that maybe require more work, finding a balance makes for a happier and healthier life....
Discover the Best Lower Body Exercises: For Your Hamstrings

Discover the Best Lower Body Exercises: For Your Hamstrings

We are back in our discover series with hamstrings! Training our hamstrings involves a lot of hip hinging or flexion at the knee. If you have low back pain, some of these exercises may be difficult without the work going into your back. Be sure to get the movement patterns down before adding weight. The good news is the more you teach your hips to hinge properly, the better off you will be in real life. Hamstring are very active as you bend down to pick things up or do other everyday tasks (laundry, gardening, stairs, etc.). Bonus! Training your hamstrings effectively will make you faster if you are an athlete. This is due to their role as a hip extensor which also helps in your ability to decelerate and change direction. Here are our favorite  Hamstring exercises Single Leg RDL This is one of my personal favorites, and not just because it does a great job of targeting your hamstring. Start balancing on one leg with a slight bend in the knee. Proceed by hinging at your hips, pushing your butt back while keeping your core tight and back flat. The leg not on the ground will extend back while your hips and shoulders stay square to the ground. Reach for mid-shin with your hands or to the length that your hamstring and good form allow. Return back to the upright position, tapping the other foot down when needed. Variations: Add weights in each hand, only one weight in one hand, perform on a bosu, use a cable as resistance, use a swiss ball under the back foot....
Back to School: What’s In My Backpack

Back to School: What’s In My Backpack

This post contains affiliate links. Today it is all about the things that I keep in my backpack for a day on campus. All of these items are what I use on a daily basis for class. Your list might vary depending on what classes you take, but I wouldn’t leave home without these items. The notebooks, folders, pens and markers are my absolute favorite. I think school is more fun with a little investment in organization & fun colors. And the color coating of my studies helps me retain the information. Obviously, we all learn differently, but if you haven’t tried organized note taking click the links below and order yourself some new supplies for the year! CHROMEBOOK | MACBOOK PRO | PANASONIC EARBUDS | AIRPODS | AIRPOD CASE | NOTEBOOKS | FOLDERS | PLANNER | PENCIL CASE |FAVORITE PENS | SHARPIE HIGHLIGHTERS | PAPER MATE PENS | WITE OUT | BLUE LIGHT GLASSES | PHONE CHARGER | PORTABLE CHARGER | WATER BOTTLE Computer This one is pretty obvious, if you want to take notes, or have your assignments on your computer, you are going to want access to those things while in class. If you have your computer in your backpack, you should have your computer charger! Even if it has full battery, better to be safe that sorry! I’ll link the two computers I have used in college and talked about in my “Back to School Essentials blog”. CHROMEBOOK | MACBOOK PRO Earbuds I like to keep my AirPods on my key chain, but I keep a pair of cheap earbuds in my backpack as back...
From the Garden: Zucchini

From the Garden: Zucchini

This post contains affiliate links. Have you ever had 17 zucchini at the same time and no idea what to do with them? Does that happen to you every freakin’ year? I hear  ya. I got so tire of the annual zucchini attack I stopped growing them. Lucky for me my friends didn’t 😋 Now, every year, I am gifted zucchinis weekly. Great for me and great for my friends who have no idea what to do with their 17 zucchinis. But still, when someone gives you three zucchinis you think, how will I eat these before they rot? Or before the next person gives me three more? Well I have the answer for you. After much research (taste testing) I have found what I think are three super easy and fast recipes for zucchini. Double chocolate zucchini bread, that can be frozen, and goes along perfectly with a cup of coffee or a bowl of vanilla ice cream. Baked zucchini bites that honestly take 10 minutes from start to finish. And zucchini fritters because they go with breakfast, lunch or dinner. DOUBLE CHOCOLATE ZUCCHINI BREAD ➡️ An awesome recipe for when you have an absolutely giant zucchini on hand. It also doubles and triples easily. I always find a recipe online that I like the idea of and start to change things every time I make it. Let me say that the recipe as it was originally created is fantastic. Follow it and you won’t be disappointed, but get a little creative and you just might surprise yourself. For this recipe I have tried a variety of different...