All posts tagged: wellness

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.  …

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 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 …

Harvesting the Flavors of Fall

You know what’s exciting?  When you start to build confidence in the kitchen.  It feels so good to practice new recipes in the kitchen and then actually start to create your own concoctions based on what you learn from others. Thanks to experimenting with different recipes, and learning from all sorts of resources (Pinterest, cooking magazines, books and TV shows) I’m starting to go off book and make my own recipes.  After all that’s how my grandma and mother always cooked.  Whenever I would ask my abuela for recipes, she couldn’t exactly tell me how she created her magical arroz con pollo dishes.  She just put it together based on years of trying things out in the kitchen and following her instincts. These days I’m always looking for ways to make healthy whole food dishes that can also be used for lunch or snacks the next day. Sheet pan cooking may be one of my favorite ways to whip up delicious meals in a pinch, and also blend tons of flavors together.  Throw in your …

Creating Space

Let’s face it we’re living in a digital world, where everything revolves around our devices, and there’s no end in sight.  Our phones and email have the potential to own us if we let them.  And the over stimulation we’re accustomed to is starting to feel like the norm.  It’s affecting our brains, our ability to communicate and truly connect, and it’s wreaking havoc on our nervous systems. Ironically, as I was scrolling through Facebook I came upon a post by Thic Nhat Hanh, a Tibetan monk, that struck me, “Every home, no matter how small, can have a breathing room. We may have a room for everything else— a bathroom, a bedroom, a living room— but most of us don’t have a room for our own breathing and peace of mind…you can make a breathing space or a breathing corner. Your breathing room is a sacred place.” This idea of creating space from the noisy digital world and all of the daily stressors we face, inspired me.  And so I embarked on the task …