Self Determination Theory

 Self Determination refers to a person’s ability to make choices and manage their own lives.  This is important for motivation because people feel more motivated to take action when they feel what they do will have an effect on what they are trying to accomplish.  Self Determination Theory suggests that people are motivated to grow and change by three…


Tags: Inspiration

Read More

Straight Leg Bridge with Hip Flexion

This is a great exercise to strengthen the glutes, core stabilizers, and the hip flexors, all important for strong running, hiking or cycling. If you look at this exercise, it looks like the perfect position for these activities. My client, Fred, is a competitive cyclist and all around good athlete and is demonstrating this exercise perfectly. If…


Tags: Fitness

Read More

Overnight Steel Cut Oats- Two Methods

  Steel cut oats are less processed than rolled oats and are a great source of fiber, protein and are packed with vitamins, minerals, and antioxidants.   The downside of steel cut oats for me anyway, is they take a long time to cook in the morning, and the pan gets really messy. Enter, the two best short cuts ever! Overnight steel cut oats stove…


Tags: Breakfast, Recipes

Read More

Sweet Dreams

If someone asks me, “Which is most important, diet or exercise?  My response would be, “neither.”  I know that may sound strange, but once you delve into the science of sleep, you realize that unless you are getting enough sleep, it will be much harder to follow a healthy diet, and your body will not repair the way it should after a workout.  If you…


Tags: Fitness

Read More

Single Leg Squat and Reach

This intermediate level exercise is a terrific exercise for balance, hip and core stability, and strengthens the muscles of the foot ankle. I am a huge fan of single leg exercises because there is a big carry over in improvement in activities of daily living like climbing stairs, walking and running and fall prevention. Most of the ways we move requires…


Tags: Fitness

Read More

Curried Chickpea Salad

Another wonderful recipe from Alexis at Hummusapien! I make a batch on Sundays and then enjoy it over salad greens or in a pita throughout the week for lunch. I love all of the different textures, and the dressing is OMG good! I like to make salads with legumes as the base. Legumes are are so good for you, they are a great source of protein, high in…


Tags: Recipes, Salads

Read More

How to Stay Motivated to Exercise This Winter

  Staying motivated to exercise can be tough now that the cold weather is here and COVID is on the rise. It is understandable to want to stay curled up in a blanket with some comfort food and a good series to binge watch.  To be honest, I think that doing this once in a while is fine, but you don’t want to forego your workouts. Staying healthy is particularly…


Tags: Inspiration

Read More

Intermediate Dead Bug Variation

Performed well, this intermediate level variation on a Dead Bug exercise strengthens the deep stabilizers of the low back, abdominals and hips. You want to be sure that as you do the exercise you do not arch or twist your low back. To perform this exercise, lie on the floor and place a small roller, or a yoga block between your right hand and left…


Tags: Fitness

Read More

Healthy Five Ingredient Cookies

These cookies are a great snack to take on a hike, or bike ride or if I just want a little something to go with my afternoon tea.  You can feel virtuous eating these cookies because they contain whole ingredients, no aded sugars or refined flours.   The recipe is very versatile so you can come up with your own combinations.  I used dark chocolate chips…


Tags: Dessert, Recipes

Read More

Towel Side Lunge

This is a great exercise to strengthen the hips in the frontal (side) plane of motion, especially the muscles of the inner thighs. The towel creates drag which creates resistance and you can make it either harder or easier based on how much pressure you exert. To start, make sure 80% of your weight is on the your base leg and 20% on the leg with the…


Tags: Fitness

Read More