Insights for a Stronger, Healthier You

Strong Body : Steady Glow

Hello there! H2 here. Today I'd like to start a conversation on one of the most important things in our lives that gets over looked. Sleep! So, I'm going to cut...

Embracing Meditation: Small Steps to a Peaceful Mind Meditation can feel daunting at first. The idea of sitting in silence—no phone, no iPad, no TV, or music...

I was recently asked to speak to a group about self-care. After preparing my talk and slides I realized that I've never talked about self care with you! So, her...

Hello my friends! I've recently had an eye opening experience that really proved to me that my meditation practice makes a huge difference in many areas of my l...

If you've been following me on Instagram, you may notice I have a Power Plate vibrating plate. My clients and I love to use it pre workout to get the body ready...

Shh...do you hear that? It's silence. When's the last time you sat in silence? No phone, no iPad, no TV or music playing in the background. Yikes. It can d...

For so many of us, working out has been seen as a negative, painful experience in our life. The focus has been on shrinking our bodies, getting abs, or other ph...

When you think of your core strength, do you just think of your abs? Your core includes abs but, it also includes the side of your body (obliques), hip adductor...

All aspects of health are important, but are you remembering all of them? Of course, there's mental, spiritual, and physical health. But physical health sho...

One month of 2023 has come and gone! Time for our next monthly challenge.... Getting in Extra Steps! I'm sure you've all heard that the goal is 10,000 s...

No one changes their life overnight. It's just not possible. But what is possible, is adding tiny positive habits into your life until your lifestyle changes. Y...

South Beach diet, Keto, Atkins, Low Fat, Weight Watchers... you've heard of them all and maybe even tried a few! What if I told you that you could reach you...

Can you believe that 2023 is right around the corner?! Me neither! For many of us, it's a great time to pause and reflect on our highs and lows of the year....

How much time do you spend mindlessly scrolling social media? If you're anything like me, probably more than you'd like. We all know that getting stuck...

Are you working out TOO hard, TOO often? Is that even possible?! Let's break down some fitness myths today! In my 12+ years of experience as a certified...

Ouch. That one is tough to hear, huh? As a personal trainer and nutrition coach, I know how important both exercise and diet are to your physical and mental...

Do you ever feel like meal planning and deciding what to eat all week is super overwhelming? After a long day at the office, soccer practice, laundry, and h...

What comes to mind when you think of meditation? Does it seem trendy? Something that only yoga lovers are into? Does it feel a little intimidating? Medi...

Hydration Being dehydrated can cause headaches, muscle aches, brain fog, muscle cramps, heart issues, constipation, lethargy and many more issues! Much of...

Ever find yourself with a growling stomach at 5 pm, and your fridge is empty? Yeah, I've been there, too! If I don’t plan ahead, things go awry and I eat whatev...

Short on time, but want a quick and effective workout? I've got you covered! Check out my favorite upper body combo. https://vimeo.com/747675206/886775...

Can I tell you a secret? I’ve been a personal trainer for over 12 years and I still occasionally get intimidated by the gym. “Gymtimidation” is real and it...

When’s the last time you focused on strengthening your chest? If you can’t remember…then it’s been too long! The chest often gets neglected in terms of strength...

Hello my friends! I recently co-led a lymphatic workshop with my wonderful friend Caprice who is a true gem and knows her stuff when it comes to massage and her...

Let me help! I thought I would share a bit about my online courses and why I'm diving in to the online workout realm. We all have different bodies, lives an...

Okay, maybe it's not "perfect" for everyone but there are so many ingredients that can be changed around in an açai bowl that I'm sure a perfect combo is out th...

Hello my friends!! I hope you are doing well! I just returned from two weeks away in Florida soaking up some sun and spending time with new and old friends. It...

Hello there!! Well, it's my last foot post....for now! I'm so thankful you have joined me in this foot journey! Just remember, roll, exercise and then stretch....

Let's show our 👣 the ♥️! https://vimeo.com/591826873 H2 here for a few resistance exercises for your feet. As our foundation we must take care of our...

H2 Here talking about feet again! Today we are going to exercise our feet without any equipment. When we wear shoes for the majority of our day the muscles in...

 I am so excited 🎉 to talk about #FEET 👣👣 👣! Rolling your feet (AKA, Self Myofascial Release (SMR) will help with many things. A few of my f...

Lifting weights can actually help you loose weight! Say what?! It is true! Lifting weights, builds muscle and when you have muscle on your side it is working to...

If you have a foot or feet, that turn out or in, are flat or have a high arch, are narrow or wide, bunions, corns, okay ANY foot variation really, they could be...

Just because someone else is seeing success with XYZ doesn’t mean it is right for you! Listen to your body and do what is best for you. If you haven’t found wha...

Hey there, H2 here! As spring approaches and we are outside more I thought I'd share this quick tip about tying your shoes! It is one of my favorite tips! May y...

A few of my favorite things... Oatmeal is one of my go to meals. It is pretty simple, nutritious, and very versatile with the different ingredients you can a...

Hello my friends! Eating is one of my favorite topics! Today we are going to explore some easy ways to build a great salad. I know it is winter and salad may be...

Hello my friends! I wanted to stop in and talk about what I’ve been up to! While the world seems to be standing still I decided to take this time to do some thi...

Self Myofascial Release is also known as SMR, foam rolling and trigger point release. SMR is when you relax contracted/tight muscles by using an outside force t...

Hello my friends!  The last step in our sleep journey together is meditation. Studies have shown meditation helps relax your body, releasing tension an...

Hello my friends! H2 here, continuing our sleep talk. Hopefully your sleep routine is falling into place and getting easier every day. Let’s dive right in to so...

Hello my friends! I'm back with our next chat about sleep and I'm so excited! Lets start with a waking and sleeping time. Here are the things we want to con...

I think we’ve all had those mornings where we wake up and feel as though we haven’t slept at all. Yes, we were in bed for hours but, tossed and turned, had unse...

Hello my friends, I hope you all are doing well and finding hope that spring will soon be here! I have seen a huge amount of birds pouring into my area over the...

Hello! I hope the last week has treated you well! We are going to continue our steps for making 2020 our healthiest year yet. So, this week I want to discuss mo...

Hello my friends! Happy New Year! As we begin this new year as well as a new decade I would like to propose to you that you make this your healthiest year yet!...

I’ve always known that the food we put in our body effects the way it works, looks and feels. Due to several food allergies I’ve found this out the hard way. Th...

Okay, maybe the title brought you in. Curiosity killed the cat and all, right? Well, these Balls of Fury are worthy of the name! Need a boost? These littl...

Let’s face it, sometimes it’s hard to try something new. The time, costs and feared waste keeps me from trying new things but, when I find things that I love I...

Hello my friends! It is hard to believe but March is here. The Academy of Nutrition and Dietetics declared March, National Nutrition Month in 1980. They focus o...

I have to start out saying that some of the healthiest people I know are over 60. However, sometimes as we get older we realize that we have taken care of every...

Everything but the kitchen sink, is a common term for cleaning out the refrigerator at my house! During the summer vegetables often go bad before we can use the...

Hello! I'm so excited that you are joining me for the third installment of Core Matters. Hopefully, you have been planking everywhere you go and telling everyon...

Well, here we are, on the most recent leg of my journey. Thanks for tagging along! Remember how I said I think everything happens for a reason? Here is mor...

I don’t know about you but I think everything happens for a reason! One day I went to have a facial (self care moment) with one of my friends who, had also had...

Once I realized my journey was going down a deep dark path of inflammation (this is your body way of telling you something is not right, don’t ignore it!), dis-...

In order to solve a problem we have to know we have a problem….  I do have to admit there have been so many times in my journey that I was frustrated t...

Hey there! I don't know about you but this time of the year I find myself cozying up with a blanket and not moving quite as much. So, I thought we should ge...

Hello my friends!! I thought as the giving season is upon us I would share a few of my favorite things that might make good gifts for those health nuts in your...

Hello! Thanks to everyone who joined me last Thursday for the "Benefits of Juicing"class at Natural Grocers! Here is the recipe for the Mean Green Juice we made...

This is one of my favorite summer salads however, it's great anytime of the year. I do adore using cilantro from my garden in this, it adds an extra dose of yum...

Hello my friends, it's great to be back with the next installment of Core Matters! I hope you've been practicing your planks! Today we will be adding side plank...

Did you know that your core is comprised of more than just your abs?  It does include the abs but it also includes the side of your body (obliques), hip ad...

1::Always eat breakfast within an hour of waking up~ this helps get your metabolism going for the day. Some find fasting helps them control disease as well as h...

Hello my friends! It seems as though summer has settled in without much relief in site. I want to share a few simple ways to prevent dehydration as the temperat...

Hello my friends!! I always love "cooking" in the summer, the produce choices are amazing, it's so easy to fill up a plate with vegetables. I posted this photo...

Hello! I'm frequently asked what my go to snacks are so I thought I’d share them with you all! Here are a few of my faves~ SunButter- I love pairing this wi...

1. Have fresh fruit and vegetables ready to eat in your refrigerator. If they are ready to eat this will make it easier to grab something healthy like celery an...

Hello friends! I wrote this after talking with friends, clients and perfect strangers on what they know about organic food. I hope to clear up some myths and ge...

Looking for an easy lunch that is filled with good food? This is one of my recent favorites! I had it at a restaurant not long ago and fell in love. I went home...

One of my favorite smoothie recipes is this awesome concoction!  2 handfuls of spinach1 banana2 Tbs. PB2 peanut butter powder 1 scoop of your favo...

I love being a personal trainer for so many reasons, I can not count them all. Fun things like this are at the top of my list though! It’s not often that you ge...

Welcome back! This week we are moving on to the energy in our food and what factors affect that energy. Soil & growing conditions~ where your food comes...

1) Eat slowly and don't mark the end of your meal by a clean plate, mark it by how your stomach feels. It takes   a bit for our mind to recognize that we a...

Are you using artificial sweeteners and opting for low-calorie "diet" foods in an effort to control your weight? If so, you may be surprised to learn that r...

If you’re struggling with motivation, or you simply want to squeeze more out of every workout, one of the smartest moves you can make is to get a workout buddy!...

Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a fe...

One important thing I learned this weekend in anatomy for yoga:: The shoulder is amazing! It has more mobility than any other joint in the body however, tha...

Over the last year I have trained clients for half and full marathons as well as triathlons. It has been a great experience for me as well as my clients. It is...

1:: Never say "I can't"~ because you will... 2:: Never say "It's easy" ~ because I'll make it hard... 3:: Never argue~ because you'll never win... 4...

REST! Set aside one or two days each week for light workouts or to skip out on exercise entirely. This much-needed rest time allows your muscles to heal...

Although studies show that stretching doesn't prevent injury, it does increase your flexibility, and supple muscles are less prone to pain and injury. Just 15 m...

Summer always brings on some eating quandaries for me. It is so hot I don’t want to stand in front of a hot stove or grill, and I for sure do not want to eat so...

Strengthen weak muscles: If cycling and/or running is your primary form of cardio, then there's no doubt your quadriceps are as strong as a horse. But...

Over the next few weeks we are going to talk about ways to avoid injury when working out. Dedicate time to warm-up:: I know you're in a rush to squ...

Stretching is one of the easiest exercises to do to make our bodies strong and fit! Yes, I said exercises. Stretching is part of the exercise puzzle and importa...

People stick with slow cardio because they're told it's the 'fat-burning zone'. However, while cardio burns more fat as a percentage of total calories burned, i...

Pre Workout snack- (30-60 minutes before your workout) Medium Banana with 10-15 almondsProtein power bar (keep them around 10grams of protein or higher and...

Going all out after not exercising for awhile can take its toll on your mind as well as your body. To prevent injury and feeling discouraged, start small and wo...

Not only should you not over-exert yourself when you first start, but you also shouldn't make goals that are unrealistic. Here are 3 tips to help you set your w...

You have to listen to your bodies on how much weight is sufficient. If you have not lifted a weight a day in your life start light and work up. If you are a pro...

How SMART have you been over the last few weeks? Here is a great tip to help you burn calories longer. Are you ready?? Lift weights! That’s right, lifting weigh...

In the past few weeks I have talked with so many women who have been on that roller coaster of dieting. Why is it that we don't see results from dieting? We are...

Hello my friends! Last but definitely not least in our 3 part series of “My Go to Exercises” is kettlebell swings! I love the variety that the kettlebell brings...

Ahhh, the deadlift! This is one of my favorite exercises. You get so many muscles engaged and worked but it also really helps with breathing. Form is extremely...

I’m often asked what my favorite exercises are. To be honest, I love them all. I’m not even kidding! ;-) However, when I only have a short amount of time I pick...

Ok my friends, its 7 days of no sugar. How are you doing? Me? The first 5 days were a struggle but, as of last night I feel like I’ve got this! This amazing sal...

Hello my friends! Fall is finally here, yay! I found a recipe that sounded great however, after many changes it morphed into my own creation by the time I was d...

Watermelon Lime juice was inspired by a less than tasty watermelon. I couldn’t bear to throw it away so I juiced it instead! This flavor combination is one of m...