All posts by

ndeneke

In order to avoid boredom and burnout with your current workout routine and to see continued results, switching it up is key. Challenging your body in new ways is the easiest way to ensure your muscles don’t get complacent and your mind doesn’t convince you to keep doing the movements that you now find easy. So, whether you are an athlete looking to give your training a boost, or you simply need a new addition to your regular workout, plyometrics are a great addition to your routine. What are plyometrics?

Recipe: Fall Salmon Bake

Ingredients: salmon extra virgin olive oil balsamic vinegar cracked pepper dried basil garlic powder garlic (4-6 cloves) asparagus baby bella mushrooms sweet potato Directions: Preheat oven to 350 degrees. Place salmon in glass baking dish and drizzle with EVOO.  Flip over and lightly drizzle the other side. Drizzle balsamic vinegar with a heavier pour, flip over and do the same to the other side. Season with cracked pepper, dried basil, and garlic powder to taste and top with minced garlic cloves. While the salmon is marinating, wash and chop the

If you think athletic shoes are one of the better decisions you’ve made for your feet, you might want to think about the quality of those shoes first. According to a study released by Elsevier Health Sciences: “…researchers compared the effects on knee, hip and ankle joint motions of running barefoot versus running in modern running shoes. They concluded that running shoes exerted more stress on these joints compared to running barefoot or walking in high-heeled shoes.” Yes, you read that right. Running shoes can exert more stress than the

Sometimes the most beneficial thing you can do for your muscles isn’t to throw in an extra rep, but to let them rest instead. When you lift weights, you are creating small tears in your muscles. These tears help your muscles grow, but only when paired with a period of rest. It is during this repair process that your muscles become stronger – helping you during your next workout session. Aside from getting plenty of sleep and hydrating, there are other things you can do during this rest period that

If you’re having trouble starting or maintaining a consistent workout schedule, the solution may be just a phone call away. Tapping into your existing friendships and finding someone who is willing to workout with you, or at least provide the support of an accountability partner, can increase your level of success exponentially. Need a little more convincing? Here are just a few of the science-backed benefits. Accountability When left to our own devices, self-motivation can be a hard thing to activate. We might have a burst of motivation and follow

When I’m asked to create a meal plan for clients, there are a few ingredients I always add. These are the items that can benefit anyone – regardless of their end goal. At the top of that list is something called hemp hearts. Haven’t heard of them? You aren’t alone. Unless you frequent health food stores or already subscribe to a healthy eating plan, they probably haven’t found their way into your diet. Hemp hearts – also referred to as shelled hemp seeds — are considered by some to be

If you think cooler temps offer the perfect excuse for staying inside and skipping your workout, think again. The heat of summer is actually harder on your body than the cold. When your body is producing extra sweat as a cooling mechanism, blood that should be in your muscles is rushing to the skin in order to cool it down. As a result, your blood pressure goes down and your heart rate goes up – not an ideal combination when you’re exerting yourself. Various studies have actually concluded that the

If you’re anything like me, fall is the time to get back into the kitchen and whip up some delicious, seasonal recipes. After all, what better way is there to kick those end-of-summer blues? Here are a few recipes that will really get you into the fall spirit. Savory: Pumpkin Chili via TheKitchn.com Whether you’re a vegetarian or simply a pumpkin-lover, this chili is chock-full of delicious ingredients that just scream fall comfort food. Stuffed Sweet Potato via MoveNourishBelieve.com If you’re looking for a savory dish without a long list

While we have yet to see the first snowfall, and flip-flops are still a wardrobe staple for many, there’s an undeniable shift in the seasons signaled by falling leaves and back-to-school sales. Sometimes long months of heat make the change a welcome one, but there’s also a disappointment that comes with the end of summer. If you’re struggling to return to get back into a routine and beat the end-of-summer blues, here are a few tips to help. Set goals with an end-of-year deadline Don’t wait for the New Year

Regardless of the importance to our overall mental and physical wellbeing, goals often take the backseat to the day-to-day tasks and thoughts that keep our lives operating. If we talk about goals, the conversation often starts with one word: someday. Someday I will run a 10k. Someday I will eat more salads and less sugar. Someday I will feel comfortable in a bathing suit. Let’s face it – any statement that starts with someday should really begin this way: I will probably never run a 10k.  I will probably never

1 2 3 4 Page 3 of 4