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

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

This past weekend was a busy one! I got my first official sports massage and lifted my heaviest on the bench! Woohoo! Between having a great lift and getting my muscles stretched, tweaked, and massaged it got me thinking about the way we move and the human bodies mobility. It's so incredibly important to stretch and lengthen the muscles. Something I'll admit I'm terrible at doing and was made VERY evident during my massage. Coach is always telling me to foam roll. Foam

Are you a believer that #CardioisHardio? Do you dread doing cardio at the gym? To no surprise, you are not alone. Even if you like cardio there are some days where you just don't want to do it! We all know that we should do cardio, we all know the benefits of cardio but there are days where the struggle is so real. Take it from me! I run marathons, I teach spin on the weekends, and I am one of the top tower runners in the USA, and I still have my days where I just DO NOT

One of the most powerful tools to fight inflammation won't be found at the pharmacy. Your local grocery store will carry exactly what you need to fit inflammation. Some foods and beverages may actually have more anti-inflammatory effects what you get at the pharmacy. Inflammation can be good and bad! Inflammation can help your body defend itself from injury or an infection, but chronic inflammation day in and day out even where then body isn't threatened with a foreign inv

How to spend less time in the gym but get max results and how lifting won't turn you into the hulk.

Are you sabotaging your workouts? Here are 6 things that you doing to reduce the effectiveness of your workout.

One of the most amazing things about running a marathon is that you run against the distance, not against the other runners and not against the time. Finishing a marathon is a life changing opportunity. When you cross the finish line you realize that anything is possible. With every mile I run I am reminded of how capable my body is. When I run I'm reminded of how much I love my body not because it's perfect, but because it's capable of doing so much more than I ever though

Imagine this scenario... You open your eyes and realize you're sitting alone on a wooden chair at a table in an otherwise empty room. You look straight ahead and see a big mirror, but you have a suspicion that there are people watching you from behind the glass. You begin to brace yourself, because you know what's coming next.... WHAM! The door flies open as a big hulking man enters the room and comes rushing at you. He gets in your face and starts screaming at you until his

Welcome to the 3rd and final chapter of our Sweat Mini-Series! We previously covered Carbs and Proteins, which you can access in the lefthand column. Today, we'll be talking about the "F" word... "FAT" What's the first thing that comes to mind when I drop that F-bomb on you, SweatCommunity? Probably something negative, right? It's a trigger word that makes people uncomfortable and often times offended. That's why so many people have a hard time grasping the concept of havi