Latest Posts

6 Minute Hip Stretches

Need to loosen up throughout your lower body? Try this 6 minute series of stretches to help you loosen up!

So often we think that more is better. Ditch the all or nothing mindset and aim for small steps when it comes to adding more stretching into your week. A little bit of daily stretching goes a long way when it comes to increasing your mobility. It’s so important to make time for flexibility, so that you can move better, become less injury prone and recover in between your workouts. So give yourself extra stretching this week, enjoy more hip mobility and watch how much better you move and feel.

Podcast Interview with Holistic Millennial

I was recently interviewed by Katie Ross on her podcast, The Holistic Millennial.  Katie and I both coach at Orangetheory Fitness, and we get to work together motivating people weekly.

We dived deep on the podcast. I talk about the lessons of business failure, thriving despite anxiety and of course, we discussed health and fitness. This podcast episode speaks to both millennial women at the beginning of their careers, as well as moms who are trying to wear all the hats and balance all the things.


I opened up for the first time about my experience as a small business owner, from conception to the day I had to close the doors, and the emotional and business lessons learned.  


Katie is a talented and adventurous woman who is on a mission to help others connect to what drives them, so they can make their own mark on the world in a way that honors who they are at their core.  I so enjoyed our interview and hope you enjoy listening to it as well. 

You can listen to the full podcast interview here by clicking the download button below:

Subscribe to Katie’s Podcast Holistic Millennial, wherever you listen to podcasts on Apple iTunes, Google Play Music, Spotify, or Stitcher. And check her out on Instagram as well at Holistic Millennial Radio.

Total Body Workout for Your Next Vacation!

Vacation is in full swing, and I’ve got the perfect total body band workout that you can do while you’re having fun in the sun!

Check out my workout video below, where I demo several exercises you can do as a 20 minute circuit. I’m using Pro Source Fit Bands, which come in a convenient satchel. Included in the bag of bands is an strap that you can anchor into any doorway. Now there truly are no excuses for not working out while you’re on vaca!

Complete 2-3 Rounds of 20 reps for all Exercises. Experiment with your band resistances. Choose the correct color band to help your reach fatigue for each exercise. Make sure to work through your fullest range of motion.

Pro Source Fit Tube Resistance Bands Set with Attached Handles

Total Body Band Workout

•20 Chest Presses: Stagger your leg stance. Fire up your core and root into the ground as you push your arms forward with intensity.

•20 Squat Band Rows: Sit in an imaginary chair. Bear you weight towards your heels, feeling strong through your glutes. Powerfully pull your arms back, activating your lats and bis.

•20 Overhead Tricep Extensions: Stagger your lower body stance. Fire up your trunk muscles. Raise your elbows towards your temples. Push through a full extension, emphasizing your tris.

•12 Oblique Rotations (Each Side): Root into your legs. Overlap your hands and tap into the energy in your side stomach muscles. Slightly pivot your back foot as you rotate as far as your body can while maintaining a stable spine.

•20 Alternating Lateral Lunges: Hold the band high. Take large steps out to the side, emphasizing the side of your glutes and thighs. Step away from a fully extended opposite leg. Aim for depth.

•20 Squat to Shoulder Presses: Hold the bands high. Sink into your heels and glutes and powerfully explode from the squat to the overhead press.

•20 Total Band Walks (Walk 10 reps to the right & 10 reps to the left): Hold bands high. Sit into a squat position, focus on firing up your hip stabilizers, and really drive into the band as you walk.

•20 Alternating Bicycles: Focus on rotating your ribs towards your opposite thigh. As you rotate pull the band outwards, giving your obliques an extra challenge!

Bands are an awesome exercise tool to travel with, whether you’re on vacation or traveling for work! And they’re portable so they can fit right into your carry on bag,no problem.

The Pro Source Fit Kit comes with 5 color bands that each represent a different resistance level, varying from 2-20 lbs. They also offer an Extreme Band Set that ranges from 20-50lbs, if you’re looking to go heavier. Visit Pro Source Fit and use my promo code Drogersfit15 to receive a 15% discount on your travel bands!

Read More

How to Savor Summer

We get 13 weeks of “summer” in New England. And you better believe I’m enjoying every ounce of this unleashed, soul warming, daylight filled summer-and I hope you do too.

Yes, I know that June 21st is officially the first day of summer. And that the season ends on Sep. 21, the fall equinox. However, I’ve always lumped up the care free splendidness of summer into the months June-August. Let’s face it-as soon as Labor Day is over the ease and flow that summer brings with it gets washed away with the back to school craziness.

Planning out a care free summer may sound like a paradox, but the planning is half the fun! In fact, a 2010 study from The Journal of Applied Research and Quality of Life, shows that the anticipation drummed up from planning a vacation increases one’s happiness factor. So how does one plan for an amazing summer? Carve out some time, break out your calendar and reach out to the people you most want to include in your summer fun plans.

Make a Game Plan

Look ahead about 4-6 weeks at a time and decide on a few 3 day weekends and a full week or more off. For the longer break, I like to plan it one year in advance, especially because we like to vacation in New England and Air B&B’s or hotels fill up months in advance.

For 3 day weekends you could take at least one long weekend in June and July for a family adventure, like camping or day trips. Once you’ve got a few dates in mind, it’s time to plan them out and of course ask for the time off from work.

Coordinate Dates with Family and Friends

I don’t know about you, but as much as I try to make plans in the winter with friends, it’s just harder. We’re all working our tails off and hibernation mode is in full effect. Summer is just the perfect time to reconnect and enjoy time together outside! Reach out to your family and friends and nail down some dates that you can hit the beach together, enjoy lunch at a vineyard, or try an outdoor adventure like paddle boarding. It’s a great time to get creative and step out of your comfort zone. The best memories are made this way!

This is also the time to start planning your 3 day weekends and longer vacations with family. Maybe you already have a summer tradition in place, and now you just need to pick the perfect weekend together. Or perhaps you’ve always wanted to explore that one hiking trail, but never have, now’s the time to make it happen-after all August will be here in the blink of an eye ; )

Write Out Your Savor Summer List

This is the fun part, actually brainstorming your Savor Summer List! These are your top 5 musts for summer. Decide what you absolutely must do or see this summer. You may find that there’s a number of activities happening in your own state. Pick one of your three day weekends and check out that vineyard you’ve always wanted to have a picnic at.

There are tons of summer activities you can dive into: including concerts and movies in the park, farmers markets, kayaking, beach fun, carnivals, street fairs, and so much more. Grab one of your local town magazines, search the Facebook Events page, and get ready to explore.

I’ve always wanted to go to an event where you get to dress up, such as a Halloween Ball or a Kentucky Derby. This year one of our favorite gems in town, The Blithewold Mansion, is throwing a USO Party called Swing Into Victory. It’s being held on the grounds under a tent with a stunning view of the bay, a swing band, and yes 1940s attire! I can’t wait to swing underneath the stars and make memories.

Discover what lights you up and start building your savor summer list. Because after all, the summers are short in New England, but you can lengthen and enhance your days with just the right amount of planning.

5 Energy Boosting Foods

Every day we make dozens of choices when it comes to how to fuel our body. We can choose to consume foods that have energy boosting powers or we can choose to eat processed foods that cause our energy to plummet and crash. While there’s no such thing as “super foods” (outside of the marketing world) there are definitely foods that deliver a big punch when it comes to nutrients and minerals.

Let’s explore some foods that you can add to your diet to help boost your energy so you can thrive throughout your day!

Eggs

Photo by Joseph Gonzalez on Unsplash

According to a 2009 study in Nutrition Today, eggs provide a sustainable source of energy that can benefit endurance athletes, and help with weight control.

One egg provides 6 grams of protein and is rich in nutrients including: B vitamins, folate, and thiamin. They also provide 9 essential amino acids that aid in the delivery of glycogen to muscles.

The doctors in the Nutrition Today study emphasized the importance of eating eggs in the morning to help with satiety throughout the day. They suggest 2 eggs can help balance your appetite.

Green Tea

Photo by Ieva Vizule on Unsplash

Green tea can be a great alternative to coffee, if you want energy without the jitters. Since green tea has approximately 35 mg. of caffeine per serving, half of which is found in coffee, it can help increase alertness and focus without having you jumping off the walls. In addition to increasing energy, green tea provides a number of other health benefits, such as improved cardiovascular health, better digestion, and increased antioxidants that can help slow aging-to name a few.

Yogi Green Tea is one of my favorite brands, and it comes with a cute little inspirational message on the tea bag. Studies citing green tea as an endurance enhancer, suggest drinking 3-4 cups of tea daily on a consistent basis.

Nuts

One of the best snacks you can have on hand at all times are nuts. They provide B vitamins in your diet that are essential for energy. Thiamin also knows as B1 are found in nuts, and these B vitamins help extract energy from protein, fat, and carbohydrates. Biotin, another B vitamin nuts provide, also helps break down glucose from carbs. In addition, Biotin helps with the production of brain chain amino acids, which is found to aid in energy for endurance athletes, preventing fatigue.

Whole Grains

Grains like quinoa, steel cut oats, and whole wheat bread are comprised of complex carbs which help deliver sustained energy throughout the day, since they take more time to digest. They also activate brain chemicals such as dopamine and norepinephrine which can help increase mental alertness and mood. In addition, whole grains are filled with fiber which will help you feel fuller longer. You’ll be less likely to have a snack attack when choosing foods that satisfy you throughout the day.

Dark Leafy Greens

Photo by Vince Lee on Unsplash

Dark leafy greens like spinach, swiss chard and kale are a good source of magnesium. Our bodies need magnesium to help sustain our energy and even fight off symptoms of stress such as fatigue. Since magnesium helps to regulate our nervous system, it is essential that we eat foods rich in this mineral to help keep our energy at an optimal level.

One thing you’ll notice that all 5 energy boosting foods have in common, is that they’re sourced from nature. Stick with whole food choices as often as possible and you’ll find a pep in your step throughout the day!

Resources