Vegetables are packed with micronutrients (vitamins and minerals) that are responsible for a lot of our bodily functions. They affect our mood, energy levels, how our muscles/organs function, how we sleep, and so much more. Red veggies help with heart health, yellow with skin health, orange with inflammation, green with cleansing your body, blue/purple veggies supply you with antioxidants, and white veggies help your immune system (the same goes for fruit by the way!).
Read MoreHere is a little message I sent my clients about the holiday and some tips I try to live by during this time of year! Do not fear the holidays. How sad is that? I used to almost hate birthdays, Christmas, events because I felt like I was messing up. I didn’t want to see my family because I couldn’t control my food.
Read MoreWith Christmas approaching quickly, we know you’ll be attending a lot of parties, get-togethers, dinners, and more. Coach Manders has put together her best tips and advice for navigating the holiday parties. Because the last thing we want is for you to be nervous or anxious at this time of year. Hopefully, these tips will help you relax so you can truly enjoy yourself.
Read MoreCheck out The Ultimate Health & Nutrition Gift Guide!
Read MoreAh, The Holidays! It’s the most wonderful time of the year! It’s also when nutrition tends to become an afterthought for most folks for a few reasons…
Read MoreThis is a 30 day journaling & mindfulness project, designed to improve your relationship with food, abandon food guilt, & help you gain full control over your eating habits. Our goal is for you to come out of this more in tune with yourself, what is on your plate, & your eating behaviors. Your next 30 days with us are going to show you a lot about yourself, particularly your relationship with food. Each day, you will have a journaling prompt to complete, along with a mindfulness task to carry with you throughout the day.
Read MoreNew Year's resolutions are the traditions in which we commit to changing an undesired trait or behavior in ourselves, in order to accomplish a personal goal or otherwise improve our quality of life. Until I was 27 years old, my New Year’s Resolution was always weight loss related (along with 90% of the population) with the hope to get the holiday weight gain off. I set myself up for failure, year after year, starting in October, by throwing in the effort towel a little early. I would overindulge for nearly three months straight, only to waste a time meant for personal growth on superficial nonsense that was brought about by my own hand (and mouth).
Read MoreFats help us make hormones, and they're the most satiating macronutrient - they slow down digestion and keep us full.
Read MoreLet me preface this by saying that food, and your relationship with it is deeply personal. There isn’t a right or wrong answer, approach, or solution. Oftentimes we spend too much time and energy focusing on, “what’s next” in regards to our nutrition instead of acknowledging how our current approach is serving us.
Read MoreHere are some quick, go-to options for carbs when you’re in a bind and don’t have time to cut up your own potatoes or wait 30 minutes for your rice to cook!
Read MoreSometimes, folks are so busy that can’t spend a few hours in the kitchen a week to food prep. Or, they aren’t Master Chefs (yet). I went scouring through the frozen foods section of a few grocery stores and found some quick go-to options. My hope is that these options alleviate some stress and help you guys with time management.
Read MoreOur bodies need to recover. The harder you train, the more important it is to make time for it. Preventative care is so important, yet many of us wait until we’ve pushed ourselves too far. I hear it all too often, the frustration from clients who’ve suffered an injury because they weren’t proactive or they ran themselves into the ground. Recovering from an injury is stressful and a test of our mental strength. Trust me, I’ve been there myself.
Read MoreMicronutrients are the vitamins and minerals required by the body. Whether you eat meat or follow a vegan diet, we all need micros. Macros get a lot of attention and unfortunately, that means micros often get forgotten. By not getting enough micros, you are increasing your chances of developing health issues. Micros serve a variety of purposes.
Read MoreAnyone can benefit from this guide, whether you are vegan, vegetarian, pescatarian or you just want to incorporate a meatless Monday.
Read MoreBy now you've probably heard over and over again how people need to decrease the amount of sodium they're consuming on a daily basis. Well, that’s all fine and good if we only really knew why sodium was important to keep in balance. I am much more apt to pay attention to vitamins and minerals that are either helpful or harmful to my health when I really understand how the body is responding to that mineral. So if you are anything like me and want to know what the big deal is about sodium, then I hope you find this helpful.
Read MoreIn 2008, my collegiate swimming career was coming to an end. By that point in time, it was coming somewhat as a welcome. I was just coming out of some serious issues with over-training syndrome and exercise addiction. But a large part of me was concerned about what my identity would be like without swimming. Outside of that, what was I to do as far as fitness and staying in shape? For 16 years I had grown accustomed to just wearing a Speedo to swim in. But would I have the audacity to ever put one back on if I couldn't look at least decent in it again? So many concerns were going through my head with the end of such a career…
Read MoreMeal Prepping; The Stories I don’t have time. I don’t like eating the same thing all week. I don’t know-how. I can’t afford it. My family is too picky.
Read MoreNeed help eating out?! We’ve got you covered…
Read MoreCheck out this video How To Be Successful With Tracking Macros.
Read MoreWe all know that water is important. We literally cannot live without it. The human body can go weeks without food, but cannot survive more than three to five days without water.
Read More