TIME TO SLOW DOWN & FEEL BETTER
In today’s fast-paced, always-connected world, the idea of slowing down can feel nearly impossible. We’re living in an age where our nervous systems, built for a simpler, nature-centered existence, are constantly bombarded by information and demands that far exceed what they were designed to handle. As the holidays approach—a season filled with joy but also stress—taking intentional time for yourself isn’t just a luxury; it’s a necessity.
One of the most effective ways to care for yourself and recalibrate your body and mind is through massage therapy. This ancient practice, rooted in the earliest days of humanity, has long been used to ease tension, relieve chronic pain, and bring balance to the nervous system.In today’s fast-paced, always-connected world, the idea of slowing down can feel nearly impossible. We’re living in an age where our nervous systems, built for a simpler, nature-centered existence, are constantly bombarded by information and demands that far exceed what they were designed to handle. As the holidays approach—a season filled with joy but also stress—taking intentional time for yourself isn’t just a luxury; it’s a necessity.
One of the most effective ways to care for yourself and recalibrate your body and mind is through massage therapy. This ancient practice, rooted in the earliest days of humanity, has long been used to ease tension, relieve chronic pain, and bring balance to the nervous system.
PASTA WITH SPINACH, FETA & YOGURT
A fast vegetarian recipe from NYT Cooking!
THANKFULNESS IN SMALL WINS
Whether we are just beginning or continuing or our gym journeys, it’s easy to give all of our focus to the end goal and find ourselves caught up in the long-game of achieving our desired results. However, it is monumentally challenging to feel a sense of achievement for the less dramatic improvements. For many, it seems that the primary goals of committing to a regular workout routine lie in physical changes – often, appearance or improved competitive performance. However, neither of these are easy to celebrate without fully committing to the training regimen and putting in the extra work beyond the workouts themselves.
CHICKEN & CHORIZO CASSEROLE
Chicken and chorizo casserole - a delicious and easy recipe with very little prep!
GRATITUDE IS ATTITUDE
We celebrate Thanksgiving during the month of November. So, now is a good time to reflect and give thanks for the positive things happening in our lives. But how do we do that on a daily basis? Being grateful or showing gratitude is really about maintaining a different attitude.
“Gratitude is Attitude" means that expressing thankfulness is more than a fleeting emotion. Gratitude becomes a conscious choice to focus on the positive aspects of life by cultivating an appreciation for both big and small things. Eventually, gratitude becomes a habitual perspective you maintain in your daily life.
POST HALLOWEEN MUMMY SNACK
Looking for post-workout snack that doubles as healthy Halloween treat? Well, you’ve come to the right place!
ONE-POT ORZO WITH TOMATOES, CORN, & ZUCCHINI
A nice one-pot weeknight recipe from NYT Cooking! We added extra shredded chicken to this one but you could also add beans or tofu for a vegetarian version!
KIELBASA-BARLEY SOUP
Art made this one for my visiting family - it was well received! Love this kielbasa option for soup season!
KALE SALAD WITH APPLES & CHEDDAR
A quick weeknight salad recipe. We added shredded baked chicken for some extra protein, but you could also add things like quinoa, tofu, or other protein sources!
CHICKEN CASSEROLE WITH MUSHROOMS & SPINACH
Another yummy recipe from NYT Cooking. Casseroles are great for the fall change in seasons!
5 TIPS FOR SUSTAINABLE HABIT CHANGE
Changing a habit, whether forming a new one or breaking an old one, can feel overwhelming, intimidating, and slow. With the right strategies, it is possible to make sustainable changes. Habit is about creating systems and setting yourself up for success. Here are five tips backed by psychology and behavior science to help you make positive changes in your habits.
LEMONY WHITE BEAN SOUP WITH GROUND TURKEY & GREENS
This NYT Cooking recipe was suggested by Coach Amanda and was a winner! Good for a weeknight.
MEASURING PROGRESS: BEYOND THE SCALE
Tracking your progress in the gym is an important thing to do so you can get stronger, feel healthier, and feel a sense of accomplishment in what you’re doing. But what does that look like? The truth is that there are so many ways to measure your progress, and this goes far beyond aesthetics or a number on the scale. I’m going to explain the many ways you can do this so you can ensure you’re getting the most out of your training physically and mentally.
PEARL COUSCOUS WITH CREAMY FETA & CHICKPEAS
This is a vegetarian recipe, great for a weeknight.
HOW LONG SHOULD YOUR TRAINING CYCLES BE?
When it comes to training, there's a certain point where your body will need some sort of change or variation from what you are currently doing. Why does this happen? Well, our bodies are very adaptable. This means that while something may seem difficult at first if you continue to do that same movement or training, your body will adjust, and it will become easier. This sounds great initially, although, as you have probably noticed, you reach plateaus in your training. Either you stop running that mile faster, or you can't lift that one more pound on the bar. So, what do we need to do to get the results we want? We have to slightly modify our training and add a new stimulus so our body can improve.
MOUSSAKA WITH ROASTED MUSHROOMS
This Moussaka with Roasted Mushrooms takes quite some time but it's delicious! Totally worth the effort!
MASTERS TRACK & FIELD
Every four years, the Olympics bring excitement as some of the world’s greatest track and field athletes compete for gold. The Paris Olympics did not disappoint! Check out this recap of the Masters of Track and Field!
CLASSIC POT ROAST
Who doesn’t love a classic pot roast? Now, this is not a “quick and easy” recipe, but it is a delicious one for fall. It is totally worth the effort and all that time in the oven.
A BEGINNER’S GUIDE TO ACHIEVING YOUR FIRST PULL-UP
Whether you're new to fitness or have been working out for some time, the pull-up is one of the most challenging exercises and is often seen as a milestone. Achieving your first pull-up requires time, technique, and repetition. If you're aiming to conquer your first pull-up, this guide will take you through the steps to get there.
MIDDLE EASTERN MEATLOAF WITH TOMATO RAISIN SAUCE
I made this one for Art and got an "A" in return. (A rarity)