Quick How to Guide for Walking Meditation Most people think that meditation means sitting quietly, but meditation can also be an active process! My favorite type of meditation is WALKING MEDITATION! Walking meditations help you slow down and really enjoy the beauty that constantly surrounds us! This is especially great because it helps you squeeze […]
Peanut butter Chocolate Banana Protein Pancakes
It’s important to fuel up with the right nutrition before and after a workout. Try this delicious peanut butter chocolate banana protein pancake recipe for a great way to start your day! Ingredients: 1 cup instant oats 1 ripe banana 3 eggs 4 teaspoons baking powder 1/8 teaspoon salt 1 teaspoon cinnamon 2 tablespoons peanut […]
Optimize Your Post Workout Recovery
Working out is great, but it uses a lot of your energy. In order to have optimum post workout recovery, you should eat the following foods 15 – 30 minutes after your workout: WATER Banana Dark chocolate (70%+ cacao) Greek yogurt or cottage cheese Eggs Tuna or salmon Quinoa Sweet potatoes Lean protein
Dark Chocolate Can Help Build Muscle
Did you know that eating dark chocolate can help you build muscle? Dark chocolate has antioxidants called flavanols that help improve athletic performance and reduce the risk of stroke, cancer, diabetes. Studies have shown that flavanols: Enhances blood circulation and lowers blood pressure, which improve athletic performance and muscle endurance. Reduces the enzymes that break […]
The Power of Pilates
Believe it or not, Pilates was invented by a man, Joseph Pilates, as an exercise for men. It’s only been recent years that this exercise is dominated by women. The benefits of Pilates are incredible: improved posture, increased energy, muscle building and toning, increased flexibility, weight loss, improved mind-body connection, and strengthens many other muscle […]
Strengthen Your Core with Pilates
Pilates is the BEST exercise to strengthen your core!!! Many strength training exercises are actually Pilates moves because Pilates is so excellent at building strength! If you want kick ass abs, you need to do Pilates 1-2+ times per week! You don’t need to go to the gym, you can do this at home! Check […]
Ditching the Worry with Yoga
Yoga is fun! However, if you’re new to yoga it’s easy to be stuck in your head and think too much about what you’re doing. Remember that yoga is a practice, so don’t expect to be perfect. Just be in tune with your body. To get the most out of yoga, ditch the worry and […]
Downward Dog with Actual Dogs
Doing yoga with animals is fun, adorable and makes you laugh!!! Plus you might even get to take home a new best friend! Check out some places in Denver area to do yoga with animals! Downward dog with actual dogs: puppyoga with lovable pups that need homes! Cat on mats: yoga with kitties that need […]
How to Avoid Yoga Injuries
Yoga is excellent for your body! But like any other type of exercise, you risk injury if you don’t have the right form. The most common yoga injury is hyper extending your knee. Read this excellent article about the most common yoga injuries, how you can prevent them and the steps to building a strong […]
Fighting Muscle Soreness After A Good Workout
A good workout will make your muscles sore! Here are some tips to fight soreness. Day of workout: Drink lots of water! Staying hydrated helps circulate lactic acid out of your muscles and prevent soreness. Heat your muscles later in the day via hot shower, sauna, heat pad or blanket. Heat helps promote blood flow […]
A Strong Mindset for Strength Training
Mindfulness and strength training go hand in hand! Meditation through movement is easy, you just move mindfully and focus your attention on your body movements. Counting the repetitions in your lifts can be calming and meditative, similar to focusing on your breath. Try of these suggestions the next time you’re lifting weights: – Focus on […]
Wine-ilates
Pilates and wine are two of my favorite things!!! I’m always looking for inspiration to combine my favorite things together so I can spend more time doing what I love! Give these Pilates moves a try: – plank – Pilates teaser (boat hold) – single leg bridge – side plank – roll like a ball […]
A Successful Workout Mindset
The right mindset is the most critical element to making an exercise routine work for you! Here are some important steps to getting the right mindset: 1) Set Realistic Expectations: It’s important to set a goal, but start very small. By making a large goal, you make it difficult to achieve. Instead of setting your […]
Stretching – The Most Important Thing to do Every Day
Stretching is extremely important for your body! It’s critical before and after workouts: – Stretching before a workout helps prevent injury and gets your blood pumping. – Stretching after a workout helps reduce your heart rate and helps blood from pooling in your lower extremities. But did you know it is also SUPER important to […]
Roll of the Dice Workout
If you’re having fun during your workout, you’re more likely to do it! Some ideas for making workouts fun: crank up the tunes, workout with friends or your dog, get outside. But the best way to have fun during a workout is to switch it up and try new techniques and classes! If you’re looking […]
Timing Your Meals to Maximize Your Workout
Timing your meals around your workouts is important! If you eat too close to a workout, you could feel sick and not be able to perform your best during the workout. Pre-workout meals: 1-3 hours before workout – lots of lean protein – carbohydrates (simple and complex) – should not have fat, as this slows […]
Post Workout Meal Ideas
Eating the right food after a workout is extremely important! You muscles burn through their energy storage and are broken down by working out. The right foods will not only rebuild the muscle energy stores and help with protein synthesis, but also enhance overall recovery. Here are some post-workout meal ideas: tuna salad sandwich on […]
Meditation Through Exercise
Many people avoid meditation because they don’t like to sit still. But mindfulness can be an active process that happens through movement! Meditation during exercise can increase your satisfaction from workouts. Read this article for more ideas about how to bring mindful meditation techniques into your workout!
10 Tools for Successful Home Workouts
You’ll be much more successful with your home workouts if you have the right tools! Here’s a list of the 10 best tools and habits to have successful workouts. 1) Planned & scheduled workout – Do your research to plan your workout! Watch youtube videos, get a workout DVD, or do research to find out […]
Workout Routines for Your Favorite TV Shows
Love watching tv but hate feeling lazy while you sit and binge watch your favorite shows? Some brilliant women created 74 different workouts to do while you watch your favorite TV shows! Search for your favorite show’s workout on the Buff Geek’s blog.
Strength Training Exercises You Can Do at Home
Want to do strength training at home, but don’t have weights? No problem! Here are some creative ideas of how to improvise. – Grocery bag or gym bag filled with cans – Jugs of water – Dutch oven filled with cans – Holding your pet or child – Bags of potatoes or pet food – […]
Quick Home Workout for the New Year!
Now that you’ve recovered from yesterday’s hangover, start your new year’s off with a great workout! Get your blood pumping with this 20 minute no-equipment home workout.
A 12-Minute Outdoor HIIT Workout You Can Do Anywhere
The holidays are busy and stressful, so it can be tough to find time to hit the gym. Instead of skipping it, try this quick and effective 12 minute HIIT workout you can do anywhere!
7 HIIT Workouts Perfect for the Holidays (Equipment-Free!)
Holidays can be super busy, which causes stress on our bodies which leads to the release of cortisol that promotes fat storage. That combined with the holiday treats is the reason why the average American gains 8-15 pounds during the holiday season! Don’t be in that statistic! Check out these short (12-16 minute) workouts that […]
Balance Exercises to Get You Winter Sports Ready
Ski season is upon us! Good core strength is key to balance and stability. And of course leg muscles and glutes to keep you on your feet. Get your body in shape to hit the slopes with this exercise routine!
The 15-Minute Full-Body HIIT Workout to Burn Fat
Hoping to burn off some of that turkey weight from yesterday? Then check out this 15 minute HIIT workout!
HIIT Cardio Workout
Here’s an excellent HIIT routine to try out!