Can Too Much Cardio Hurt Your Weight-Loss Goals?

I had a client who participated in a doctor-monitored weight-loss program. She hit a plateau and was trying to figure out what was going on with her body. The weight-loss program coordinator suggested that she was actually doing too much cardio, which was harming her weight-loss journey.

I hadn’t ever really given it much thought until the client mentioned it. After our conversation, I began researching if too much cardio could negatively impact your strength training and fitness goals. In a nutshell, yes, too much cardio can negatively impact your fitness journey.

Read More

Recipe of the Week: Coconut Chicken Salad with Warm Honey Mustard Vinaigrette

I caught a bit of spring-fever the other day, so I ordered some fun summer clothes. The clothes arrived, and I immediately ran upstairs to try them on. As I tried the clothes on, I realized three things: 1) I don’t look the same as I did last summer; 2) I haven’t worked out for several weeks because of sickness; and 3) my legs have not seen sunlight for six months. Needless to say, ALL of the clothes were returned.

Rather than feeling bad about not looking as fit as I did last summer, I decided to concentrate on my eating. I was doing pretty good until I got sick. Since then, I’ve just been snacking on whatever sounded good. Now that I’m feeling better, it’s time to get back to tracking what I’m eating and making sure I’m fueling my body with GOOD, nutritious food.

Read More

Popsicle Stick Workout

I like to be surprised – a card in the mail, a compliment from a stranger or an unexpected call from a friend.  (Let’s be honest – getting a surprise check or gift in the mail is the BEST.) I especially love it when my husband surprises me by doing the dishes or folding the laundry!

I also like to be surprised during a workout. When I create my workouts, I always know what’s coming next. Sometimes I take a class or go for a group workout that someone else is leading to give me that “surprise” workout. If time is short and I don’t have time to find a class to attend, this popsicle stick workout is a great “at home” surprise workout.

Read More

Stay Inside Workout - Full-body, Low-Impact

Cold and flu season is in full swing, and several of my clients have been out of commission because of a cold. As my clients ease back into their workout routines, we've been trying to keep workouts low-impact. Heart rates still get elevated, but I've taken out most of the jarring movements. Let's be honest, no one wants to do a bunch of jumps and high intensity movements during their first workout after being sick.  

Read More

Why You NEED to Change Up Your Workout Routine

I once had a co-worker proudly boast that she had been doing the same Jane Fonda VHS step workout everyday for years. Yet, in the same conversation, she said she couldn't understand why she wasn't progressing in strength and cardiovascular gains. She wasn't interested in what I had to say, but the solution was an easy one - change up your workout routine!

Read More

Recipe of the Week - Turkey Lettuce Wraps

Like hundreds of other people, I fell in love with the lettuce chicken wraps at P.F. Changs.  I wanted to make them at home, so I started hunting for recipes. After trying a handful of recipes, these two  were the most requested by my family: Damn Delicious Asian Turkey Lettuce Wraps and The Novice Chef Lettuce Wraps. Both recipes are fairly healthy and easy to pull together, which is a win-win for me.

Read More

Low-Impact Workout That Will Get Your Heart Pumping

I've been trying to create more workouts that are low-impact but still manage to get heart rates elevated.  This workout will increase your heart rate, but it is also kind to your joints. It's a body-weight workout, so you don't need anything in order to do it. If you are needing more low-impact options for workouts, give this one a try. It's quick and less jarring than some workouts!

Read More

Recipe of the Week - Marbled-Chocolate Banana Bread

This is the best banana bread recipe I've ever tasted - and it's healthy! The chocolate and banana flavors are a delicious combination. With other recipes, my banana bread has tasted a little dry, but that is not the case with this recipe. It melts in your mouth!  I usually turn these into large muffins because it's easier for me to control my portions; otherwise, I'd eat the entire loaf of bread.  I always gets lots of requests for the recipe - it's that good!

Read More

Hip and Knee-Friendly New Year's Workout

By the second week of February, more than 80 percent of New Year's Resolutions will have failed. (The most common resolutions people make involve diet and exercise.) As awful as that statistic sounds, I don't find it to be hopeless. It just reminds me that we all tend to bite off more than we can chew in an attempt to make positive changes in the new year.

That's where today's workout comes in. If you are needing a workout to keep your new fitness program going or if you are trying to get back into an exercise routine, give this workout a try. It is actually created to be hip and knee-friendly, so it should be a reasonable workout for everyone.

Read More

Recipe of the Week - Chicken and Mango Basil Stir Fry

When I set this entree in front of my husband, he said, "This is totally your kind of meal." He was right - I love everything about this delicious Chicken and Mango Basil Stir Fry. It is easy to prepare, tastes fresh and fills you up. It is now one of my favorite dishes to prepare. My son loves rice, so I paired it with jasmine rice. However,  it can easily be served over quinoa or zoodles. I am more of a pineapple girl, so I substituted pineapple for the mango. (For the record, my husband loved this meal, too!)

Read More

Full-Body Turkey Day Workout

Most of us don't WANT to work out on Thanksgiving, but I promise you it's a great way to start off the holiday. After trying to get the turkey in the oven, prepare the side dishes and pick up the house, I'm stressed and taxed. Although a workout isn't on the top of my list, I try to set aside 20 minutes to get moving. I promise you that it's worth it; I am always so glad I did it. I feel less stressed and more energized.

Read More

Recipe of the Week - Healthy Applesauce Carrot Muffins

I like to throw caution to the wind and actually make a healthy muffin on occasion. It's a crazy concept, I know. My son likes to eat muffins before school, but I don't like giving him a "muffin" that is basically an unfrosted cupcake. As a result, I'm always looking for yummy-yet-healthy muffin recipes.

This recipe is a winner! It is full of healthy ingredients, yet it's tasty enough to appease my sweet-toothed son.

Read More

Recipe of the Week - Grilled Chicken Salad With Strawberries and Spinach

I crave hot weather and humidity. Yes, you read that right - I love the humidity. I love summer food, swimming outside, wearing sundresses and being wrapped up in the warm humidity.  

Although it's technically fall, we are still enjoying warm weather in Kansas. I wanted to prepare one last grilled dinner before we stowed the barbecue for winter. I picked this Grilled Chicken Salad with Strawberries and Spinach recipe from Skinnytaste, and I was not disappointed.

Read More

The Cupcake Workout - Seriously!

Confession: I ate a TON of cupcakes on Saturday. I was stressed,  working on a deadline and in perfect view of them sitting on the counter. I probably should have stopped after the first bite, but I kept eating because they tasted delicious. (If you are looking for a great chocolate cake recipe, check this one out!) Anyway, fast forward to Sunday -  I felt lethargic and icky. I wanted to get myself moving and sweat out some toxins.

That's where this "Cupcake Workout" came from. It is NOT intended to "work off" all of the calories I consumed. It's just a workout to get your body moving and break a sweat.

Read More

Calorie-Torching Pyramid Workout

I have an aversion to doing the same workout more than a few times. I always want something new.  A new workout doesn't necessarily have to be full of different exercises, I just need to switch the format. If I've been doing workouts with a high number of repetitions, then I need to switch to a timed, circuit workout. Changing the format makes the workout more interesting, and the time passes by quicker (and that's a huge bonus)!

A pyramid workout is one of my favorite formats.  

Read More

Small-Space, Full-Body Workout

A few weeks ago, I was staying in a hotel with my son. He likes to sleep in, so if I wanted to squeeze in a morning workout, I had to do it in a very small, confined space. I also had to make sure it wasn't super noisy. That's how this workout was created.  It was just supposed to be something to get me moving; however, I was sore the next day. I'm not sure if it was the squats, lunges or all of the above!

Whether you are traveling or just looking for a new workout, give this one a shot!

Read More

Recipe of the Week - Grilled Honey Mustard Rosemary Chicken

Have you ever flipped over a bottle of store-bought marinade and read the ingredients? It's somewhat horrifying - there are a lot of ingredients that are definitely not "natural." After realizing this, I started making my own marinades. I'm always on the hunt for tasty, healthy marinade recipes to spice up my meals on the grill. 

This week's recipe is one of my go-to marinades. The ingredients are easy to pull together, and the flavor is amazing. I


Read More