The Power of Sleep

Sleep: We all need it, but 1 in 3 adults don’t get enough of it. When life gets busy it seems like sleep is the easiest thing for people to cut out. However, sleep deprivation has major consequences on both your physical and mental health. Getting the recommended 7-9 hours per night is crucial to…

Back-up Bodyweight Workout

Sometimes getting to the gym just isn’t in the cards for the day. You may have to stay home because your child is sick, you’re traveling for work, or your schedule is completely booked. Squeezing in a 30-minute bodyweight workout is a great solution for times like these. You can do the following workout anywhere.…

Meal Prep 101

There’s a long list of benefits for meal preparation from saving money to healthier eating habits. Most people are aware of the advantages, but don’t believe they have enough time. In reality, meal prep saves you time! Think of how much effort you put into making breakfast, lunch, dinner, plus snacks. I cook almost all…

Fueling Your Body Pre- and Post-Workout

I frequently get questions from clients about what to eat before and after a workout. The answer to this question is dependent on the type of workout, duration of the session, and how frequently you are exercising. In this post I’ll go through general nutrition tips for HIIT (High Intensity Interval Training), strength training, and…

Feeding My Soul Through Travel

  I have always had the urge to travel.  Whether I am touring castles, taking a ferry across the Baltic sea, or wandering around a small village next to the Vistula River, I am in constant awe of my surroundings. I try to soak everything in; the murmur of voices having a conversation in another…

10 Ways to Stay Healthy and Fit this Winter

It is always a challenge to stay healthy as the cold starts to creep in. Most of us get the urge to curl up on the couch with some hot cocoa and not move for most of the day. This increases our chance of illness, while negatively impacting our happiness and self-confidence. The good news…