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Thanksgiving meal

5 Tips for a Healthier Thanksgiving Plate

Are you already bracing yourself for the damage the Thanksgiving buffet might cause to your diet? The fall season can be a great time to get back to healthy habits after summer vacations, but these habits can easily fall by the wayside once the holidays hit. Today, let’s talk about how to build a healthier Thanksgiving plate through five simple…

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Caramel Dip

Raw Caramel Fruit Dip (A healthier store-bought alternative!)

Are you a caramel fan, but looking for a healthier way to satisfy your sweet cravings? This raw caramel fruit dip is simple to make and loaded with nutrients that the whole family will enjoy! If you’ve ever looked at the ingredient list of your favorite store bought caramel dip, you’ll find some of the worst nutrition offenders. A few…

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Tips For Staying Fit & Healthy While You Sit

I’m sure most of you have heard the phrase “sitting is the new smoking” by now. The phrase is widely used and quite frankly is true as smoking and sitting have many parallels as they relate to your health. I’ll spare you of all the boring stats supporting how sitting leads to higher rates of weakened muscles, postural problems, chronic body…

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Eating Out

7 Healthy Tips for Dining Out

Sticking to healthy habits can be easy with home cooked meals, but what do you do when dining out? This is the number one question I get asked as a health coach. Foods made at home is usually going to be your best bet, but I’ve got a few tricks up my sleeve for staying healthy while dining out. Look…

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Juanita stretch

Don’t Skip the Stretch!

The treadmill is one of the most commonly used machines to get a cardio workout in. Sometimes we can be pressed for time, so we get on the treadmill, hit the start button, and go without doing a proper warm up or post stretches. To better prepare our body, and to simply take a moment for self-care before and after…

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Roasted Vegetables

5 Ways to Add Flavor to Your Roasted Veggies

Fall is a great time of year to experiment with roasted veggies. The season brings so many “roast-able” options from Brussel sprouts, winter squash, cauliflower and sweet potato! Roasted vegetables are meal prep-friendly, the perfect side, or addition to a nutritious power bowl. Before we get into how to add flavor to your roasted veggies, check out this tutorial on…

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Dave_Row Machine_3270x1078-01

Embrace the ERG!

Looking for a new machine to add variety to your workout routine? The ERG machine is a great option as it’s simple to use, works a variety of muscle groups, and can be used for several different types of training workouts. Below is some basic information about ERG’s, tips to ensure proper form, and a few sample workouts you can perform to experience…

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How to Balance a Nutritious Plate to Optimize Health

No matter what your health and nutrition goals are, there is a fundamental method to balancing your plate that can help you slim down, tone up, boost energy and improve health from the inside out. Want to know the secret? Keep reading! I believe that healthy doesn’t have to be hard, which is why I’m all for guidelines and formulas…

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Juanita Eccentric Training

Maximize Results with Eccentric Training

Lose weight, build muscle, and gain strength! These are among the top fitness goals many of us are working towards achieving. A focus on Eccentric Training can help! From my experience, I have often noticed that exercises are performed rather quickly with no regard of tempo for each repetition completed. As you exercise, each muscle moves through one of three phases of movement known as the…

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squash

Seasonal Spotlight: The Health Benefits of Winter Squash

It’s that time of year – all things pumpkin spice! Just typing those words has me dreaming of changing leaves, boots, pumpkin spice lattes and cozy nights in. With changing seasons comes a whole new crop of seasonal produce, including my favorite winter squash. Is butternut squash the same thing as winter squash? Yes and no. Butternut squash is a…

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