Gratitude means being grateful and expressing thanks, and recognizing others in your life. Practicing gratitude has enormous benefits for positive mental health. But the benefits go beyond mindfulness and mental health. Research shows that individuals who regularly practice gratitude have…

Marathon season is here. That means our clients and some of us, coaches, are training for a long-distance race. Marathon training involves more than just putting one foot in front of the other. Nutrition during the training is as essential…

Success Strategies for Achieving Fitness Goals Many of us strive each day to achieve fitness goals. Many of us struggle with the obstacles that we face each day as well. We believe in instant gratification, and when we don't get…

When you open the vault of back exercises, there are many options available to you. Bent over row is the star of the vault. Bent over row is a complete back-builder: upper back, lower back, lats, traps, spinal erectors. Pulling…

The marathon races are coming back. It’s great to see runners in full action. Everyday race posts are popping up on my IG and FB, and I love them.  Competing in a marathon is a significant accomplishment. It is hard…

I love PS season. Yes! PS is pumpkin spice. The chilly fall mornings make me crave everything pumpkin. What better way to start your day than with pumpkin pancakes? These healthy GF and dairy free pumpkin pancakes have a fluffy texture,…

The new year is considered the ideal time to hit reset on your health and fitness goals. There is some truth to it. The new year is considered a new beginning. Fall is also a fantastic time to recommit to…

Plank is the all-star exercise that practically works your whole body. This isometric exercise strengthens the abdominals, back and shoulders. Plank is a great tool for activating core muscles. The core muscles worked in a plank are transversus abdominis, rectus…

You are a new runner or a seasoned runner; you know that running is a progressive sport. As a runner, it's super exciting to see your running progress and growth. Runners make many mistakes, such as adding too much volume…

During my regular distance run in the park yesterday, the sun was shining bright and it was bestowing its warmth on my skin. The cool September breeze felt pleasant on my sweaty flesh. This was the first time I noticed…