No-Bake Chocolate Chip Energy Bites

    This recipe is so delicious and super easy to make. You don’t need to bake them. This is perfect for on-the-go or post-workout snacks. You can make about 20 energy bites for this recipe. You can store them in the fridge and can last about a week or in a freezer for long term. Ingredients: 1 cup of Rolled Oats 1 scoop of Chocolate Protein Powder 1/2 cup of Ground Flaxseed Meal 1/2 cup of Chocolate Chips (preferably dark chocolate chip) 1/2 cup of Crunchy Peanut Butter 1/2 cup of Honey 1 teaspoon of Vanilla Extract Instructions: Combine all the ingredients together in a large bowl. Form into balls (about…


    The Healthier New You: How Bad Do You Want It?

    We’re a few weeks away until the New Year. Time flies so fast, doesn’t it? What have you learned the past year? and what are some things you want to achieve this year? In this post, I want to talk to you about how to implement new and healthier habits so you can make the most out of life. It is important to understand that real change doesn’t happen overnight even though you want to and implementing healthier habits doesn’t have to be complicated or overwhelming. Change happens when we decide we no longer want to settle for how we feel or look and we are truly ready to make…


    Do The Workout Challenge

    Here’s a workout challenge for you to try. If you don’t have a jump rope, you can change it to ice skaters, or pretend you have a jump rope and do the workout. What you’ll do is to do the whole workout listed below then rest for about 1 minute. Do this 3x or if you have more energy, you can add another set. up to you. Remember to stay hydrated and listen to your body. Enjoy! 


    Spell Your Name Workout

      Need some workout ideas? Try this Spell your Name Workout. What you’ll do is to spell your name (first and last name) and for each letter, do the workout. Repeat 2x if necessary. You got this!

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    How Planning Ahead Helps You Succeed

    One of the most important things you can do for your health is to plan ahead. Planning ahead is one of the most important keys to reaching your goals, and maintaining your ideal weight.   You know the saying: “When you fail to plan, you plan to fail”, right? I find this to be very true when it comes to running a business, teaching a class, and leading a healthy lifestyle. It does take a little planning, but it’s well worth it. You’ll want to look at your week ahead of time so you can be proactive with finding time to exercise and prepare healthy meals. You may be asking… “What…

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    What The Heck Is Mindful Eating?

    So you’re taking steps to make healthier choices with your diet, and are making sure you are getting exercise each day. But are you practicing mindful eating? You may be asking … “What the heck is mindful eating?”   According to Psychology Today: “Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. We pay attention to the colors, smells, textures, flavors, temperatures, and even the sounds (crunch!) of our food. We pay attention to the experience of the body.” Today’s Dietician also states that: “mindful eating is the key to losing or maintaining weight. The core principles of mindful eating include being…

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    Start Your Day Right with A Healthy Breakfast

    You’ve probably heard the quote “Breakfast is the most important meal of the day”, so many times that it has begun to lose its meaning. However, it’s not just a myth. There’s a reason that quote is so popular. Breakfast has numerous benefits for your mind and body such as: It decreases appetite Helps you lose weight Controls blood sugar Stables energy levels and so much more!   Eating breakfast can help get your day off to a good start and help you stay energized. When you sleep, your digestive system slows down. Many people eat lightly or skip food completely in the morning, eat heavier in the afternoon, and…

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    How To Avoid Overeating

    Sometimes those family/friends parties, eating out or holiday feasts are just amazing. And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge in those days. But it doesn’t always stop there. Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time. So how do you avoid overeating at meals? Here are three tips: (Psst, turn these into habits and ditch the willpower!) 1. Start with some water When your stomach is growling and you smell amazingly delicious food, it’s too easy to fill a plate (or grab some samples…

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    Start Making Healthy Habits Today With These Simple Ideas

    47 Healthy Habits ideas you can do starting today. Live well and live free! We all want to live well and healthy so we can do and be what we want, right? Some may say: “but I’m too busy” “I don’t know how or where to start”  or “I’m scared to try and fail” Well, we can improve our health and wellness by making small changes in our routine. It doesn’t have to be difficult, in fact, it’s really simple.   As John C. Maxwell says “You’ll never change your life until you change something you do daily. The secret to success is found in your daily routine.” Here are 47…

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    Why Do We Need Stay Hydrated?

    Do you drink water every day and keep yourself hydrated? If not, then keep reading… Our bodies need water to survive and function well. I make sure I keep myself hydrated especially when working out or when I’m feeling hot and thirsty. I even carry a water bottle with me, in my backpack, car and even on my bedside table. Here are some basic guidelines about hydration, why it is important and you should do it too:   What Is The Importance Of Hydration? Our body loses water through sweating, breathing and eliminating, so it is important to keep our body hydrated by drinking fluids and eating foods that contain…

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    Why You Should Cool Down After Exercise

    Why Cool Down Is Important and You Should Do It After Exercise. Ahh…Cool down; my favorite part of the workout. It’s when I know that I’m almost done after an intense workout and I feel a lot better too! But did you know that most people forget or even skip this part? I know this because I see it every time when I’m at a gym or when I teach a group fitness class. There could be many reasons why most people skip the cooldown (even the warm-up), they’re either too lazy to do it, running out of time, don’t feel like wasting time or just simply don’t know the…

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    Why You Should Warm Up Before Exercise

    When it comes to exercise, most of us think more about the workout and we forget or even skip the warm-up or the cool down. Here’s Why Warm Up is important and You Should Do It Before Exercise. You’re probably thinking:   “Do I have to?”   “Is it really that important?” or   “I want to burn calories right away so I”ll go straight to the workout!”   Well, let me tell you this:  a warm-up and a cool down are two of the important elements of an exercise program. In this post, we’ll talk about the warm-up (I’ll talk about the cool down here) What Is Warm Up and…