Healthy Living

Don’t Ditch the Egg Yokes! Eating the Whole Egg is Far Superior

By Sarah Hansel, Certified Nutrition Specialist, Certified Personal Trainer Why on earth would someone have an egg white omelet to increase their health? If you think eggs are loaded with cholesterol or are trying to reduce your calories, you might think again after reading the facts. 1. Cholesterol is NOT the Problem “Eggs do not increase the risk of cardiovascular disease and can be safely consumed” When we eat foods that contain a high amount [...]

Over 40? Lifting is the New Running Stop running yourself ragged and start building health

Proof if You are Over 40 to Get OFF The Treadmill The more continuing ed I read, the more articles and books I research the more the evidence is piling up that many days of long bouts of straight cardio should be a thing of the past. Not only does it release free-radicals that make us age, it’s actually helping store fat around our legs, butt, core, and organs. Want proof? Let’s dig in: 1. [...]

Which Protein Powder Is Best for Me?

I decided to make a video post today. It will sum it up a lot faster if I show you then just write it down for you.  However, if you can’t load the video for whatever reason, below are the highlights!   What Do I look for in a Protein Powder? It HAS to taste good…otherwise, it’s going to sit there and we’ll all dread drinking the thing. It can’t have any artificial sweeteners in [...]

Are You Wasting Time Working Out? Are You a Treadmill Runner?

People are literally wasting their time working out – especially if it’s just on a treadmill? Not all people, but just those who aren’t exercising how their body needs.  We can all perform exercises, whatever the level, but what if you found out logging an hour a day on that treadmill was actually just wasting time? This is the case for many women I’ve trained. MEET HOLLY When Holly came to me and asked why [...]

Total Core Workout

There are countless ways to work the core – and not every core exercise is right for all people. Some people have a tight neck and shouldn’t perform endless crunches or even hold a plank for long periods of time. Some have a lower bad back and can’t put too much pressure on it, so even using your back as a fulcrum to perform core exercises could be dangerous. Choose the exercises that fit you [...]

Meal Plans

Help yourself to these easy to use meal plans. Let me know if you have questions. These are the foods I eat most often in my normal everyday eating plan. Meal Plan Level 1 Download this simple plan. You can use this as many days as you’d like in a row…but don’t worry, you’ll get a little bored so I made some more to try! FreeMealPlanLevel1-FAF Meal Plan Level 2 A slightly upgraded plan after [...]

Arm Yourself For Fit & Faithful Living

There is so much more to our health than hitting the gym and mastering our dinner plate with excellence. Have you ever considered there was more to achieving your health goals than just a rock-solid diet or exercise plan? Not only will you conquer these two avenues, you’ll go deeper in the trenches and tackle comparisons, insecurities, and mental struggles that thwart the very health goals you set out to accomplish. In this 14-week whole [...]

My 8 Favorite Protein Powders for Women

List of My Fav Protein Powders Whey comes from cow’s milk and is shown to be more effective in stimulating muscle protein synthesis than others.  It’s affordable, and in my opinion tastes the best.  I recommend whey protein unless a client has some reason not to use it. What NOT to have in your protein powders. PROTEIN POWDERS I LIKE – most likely found on the Web (in order of preference) Philosophie Raw Whey Protein [...]

10 WORST Ingredients in Protein Powders

  My top 10 worst ingredients found in protein powders. We all need protein to survive obviously, but where that comes from is another story.  Many can get it from their foods, but not all of us are.  Some of those sources aren’t the best either.  For example: Yogurt. It can be high in protein, but loaded with sugar.  Also, protein powders can be consumed so quickly – it’s an easy choice in a grab and [...]

6 Signs You Aren’t Getting Enough Protein

Protein. Greek yogurt, Paleo Diet, protein powders, protein plus noodles – it’s everywhere.  One would think everyone is getting more than their fair share of protein.  “We aren’t known as a country that’s low in protein,” says Dawn Jackson Blatner, R.D., author of The Flexitarian Diet. “These days, most of the hot fad diets are very pro-protein.” Regardless of this saturated protein push, there are still some who aren’t getting enough.  Vegetarians and those who restrict [...]