All posts by

ndeneke

For most, meal planning and grocery shopping are the biggest obstacles to eating healthy. The amount of energy it takes to think and plan ahead makes grabbing take-out seem so much more attractive. But you don’t need to settle for something that’s not great for your body or your bank account in the name of convenience. It’s all about streamlining the process and having certain go-to foods that are both healthy and satisfying. For me, this list is made up of eight essential items: Eggs: Packed with a variety of

Motivation isn’t usually a permanent resident. It comes and goes, sometimes staying for awhile, and sometimes just making an appearance before flying out the door again. But that doesn’t mean the path to reaching your goals has to be just as rocky. If you’re struggling to stay the course and keep moving forward, here are a few things to remember: Motivation doesn’t have to come before action. If we always waited until we were motivated to act, most goals wouldn’t be reached. You might not be buzzing with excitement every

Waking up and throwing on your workout gear might seem like the last thing you want to do, but there are definite advantages to an early morning sweat session. Not only will you reap the calorie-burning benefits all day long, but you might be surprised at how much easier it is to be motivated to workout before spending a draining day in the office. Next time you consider hitting the snooze button just one more time, think about this: Fat burning will occur during the times that you’re actually eating.

Often times friends and clients ask why I stay organized, eat clean, make time to exercise, and work so hard to maintain my house. My response is simple, “My body is my temple and my house is my throne.” In order to give my best to work, family, and those I encounter, my personal world needs to reflect the best of my mind, body, and household. Being organized facilitates my ability to eat clean, make time for fitness, and better serve those around me. Eating clean gives me the nutrients,

Ingredients: organic chicken breast crumbled goat cheese organic fresh spinach fresh garlic fresh bell peppers fresh brussels sprouts pine nuts balsamic vinegar organic extra virgin olive oil cracked pepper sea salt Directions: Preheat oven to 375°F. Take your raw chicken breast, cut a pocket into the side of each chicken breast. Take 2 tablespoons of crumbled goat cheese and fill the pocket. Take a generous pinch of spinach and fill the remaining space. Note: I used a couple toothpicks to help secure the opening on the chicken breast and ensure all

Conquer your chilly fears and enjoy your winter running. It wasn’t long ago when the winter or chillier months would prevent even the most avid outdoor runner from embarking on their daily jaunt. While it’s still cold during the winter months and conditions can be less than appealing at times, the creation of cutting edge high-tech gear have revolutionized the fitness industry. The ability to train anytime, anywhere have eliminated most excuses for avoiding workouts. Here are a few things to keep in mind for your snow day run. Pay

It’s that time of year…pumpkin decor, pumpkin candles, the beloved pumpkin spice latte, and in my household, pumpkin recipes galore! Pumpkins aren’t just amazing for getting you into the fall mood, they have an array of health benefits as well. Here are a few: Pumpkins are rich in antioxidants, vitamins ( A, C, E), dietary fiber and minerals. They are a low calorie vegetable and contain no saturated fats or cholesterol. Pumpkin seeds are also a great source of fiber, mono-unsaturated fatty acids (which help with heart health) and protein.

Even if your days of academia are long passed, back-to-school season typically symbolizes a transition into a more normal routine. As the air begins to cool and the leaves begin to change, it’s the perfect opportunity to take a new approach on your health and wellness.   Regular exercise and getting sufficient sleep are two of the most rewarding things you can do for your wellness. Take this change in season as an opportunity to transform your routine or, better yet, establish one. Here are a few recommendations to get

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