You keep on promising yourself you'll get to the gym after work but you're just too darn tired at the end of your day. Plus, something is always bound to come up unexpectedly in the evening. So that leaves you with trying to exercise before work in the morning. Impossible, you say? It's tough, but you can do it! It's either that, or continue missing the gym and sacrificing your heath. So it's time to rise and shine! Here are ten tips to help kick start your new morning

Water weight, is it real weight? As a bodybuilder I have tried to manipulate my bloating during peak week, who doesn't? We hydrate and dehydrate all the time, but what is really happening? Have you ever woke up to your pants being a litter tighter and your fingers feeling puffy? That's bloating! Water makes up 50 to 60 percent of our adult body weight. When water builds in the body it causes bloating and puffiness, especially in the abdomen, legs, and arms. Your own body we

Let's face it, losing weight can be difficult. It takes a lot of time, energy, patience and dedication to stick to creating healthy habits. There are so many weight loss misconceptions it can get tough to figure out what to actually believe and stay motivated. Here are a few misconceptions that I think are important to keep a note of when starting, re-starting, or continuing your weightloss journey. Once you start losing weight, you'll keep losing weight. Burn more calories

It's officially cold and flu season. As I write this blog I hear sniffles, sneezing, coughing, and I'm already trying to avoid that one co-worker who is starting to get sick. I'm not a germ-a-phobe by any means but I want to avoid getting sick at all costs. That might mean I disinfect my airplane seat and folding table, I wipe down the desks in my office, and at the first sign of a cold, I drink a lot of teas and take an emergen-c. So what can we do to try to avoid gettin

A New Year is quickly approaching, and it's an end of a decade! Life comes with a series of highs and lows but what's important is to self reflect on how amazing we really are. We all have contributed so much in the last 10 years. A colleague suggested I check out Marie Forleo and wow Marie Forleo did not disappoint! Marie is the author of a #1 best selling book "Everything is figureoutable" which will be top of my reading list in 2020. She also has suggested that we shoul

1.) EAT LESS CARBS ON NON-WORKOUT DAYS Healthy complex carbs are great for providing energy. But on days where you aren’t working out, you want to trim down your carbs to offset what you aren’t burning off that day. See if you can cut down on 2-3 servings of your normal carb consumption and you can have fat loss even on days you don’t workout! 2.) KEEP HEALTHY SNACKS AVAILABLE You make bad decisions when you’re hungry. Your self-discipline is low and you’re likely to find the

Did you know that the average amount of food consumed per person on Thanksgiving is 4500 calories?!? That's around 175% of an ordinary day. Whoa! Let's take a look at calories in what you're going to be eating on Thanksgiving to see how that's even possible. Drinks Calories 1 mixed drink 250 1 glass wine 120 1 soda 140 Dinner Calories 6 oz ham 300 6 oz turkey 340 6 oz prime rib 330 1⁄2 cup stuffing 180 1⁄2 cup cranberry sauce 190 1⁄2 cup mashed potatoes 150 1⁄2 cup gravy

Peanut Butter PRO Cookie During Christmas time I made these alternative cookie for a healthier option. The problem is having self control to just eat a few. These cookies require 4 ingredients to make the BEST competition prep cookie you will LOVE to eat and give out to all of your friends. This recipe makes around 12 cookies. Recipe by Lacey Baier Ingredients 1 cup of your favorite creamy peanut butter 2/3 cups of coconut sugar 2 scoops of your favorite protein powder (I

Working a 9-5 might pay the bills but what does it do on your overall health? Sitting at a desk for 7-8 hours a day can have a serious impact on your mind, body, and soul. On average most people sit for about 8 hours a day or more. Sitting for prolonged periods of time can be harmful to our health. Side Effects Of Prolonged Sitting Altered posture Tight Muscles Weakness Decreased cardiovascular health Risk of obesity Risk of diabetes Psychological stress Altered digestion

Halloween is more than just a bunch of Hocus Pocus! Halloween can be a great time to practice balance and mindfulness when it comes to nutrition. Halloween is the official kick-off to the holiday season and the delicious foods are not going to disappear like a ghost anytime soon. Have a gourd time on Halloween with these family-friendly tips for keeping you and the entire family extra healthy this year! Wait To Buy Halloween Candy Purchase your Halloween candy the day of Hal