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Friday
Sep152017

Time-Saving (& Tasty) Pack-Ahead Lunches

With fall just around the corner, my social media feed is filled with seasonal posts: fall décor, friends grabbing their first pumpkin spice lattes of the season (let’s not talk about the sugar count), and the obligatory first-day-of-school photos.

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Friday
Sep082017

5 Easy Ways to Batch Prep Your Protein

You probably know that protein is super important for your health. When it comes to nutrients, it has one of the longer lists of benefits. The amount of lean body mass and bone density you carry, how healthy your immune system is, how well you recover from your workouts, how well your body formulates hemoglobin (oxygen for your exercising muscles), how well your blood sugars and hunger hormones are managed — all are reliant on your protein intake.

The downside to protein is that it does require some prep and cook time, but with a little planning and strategy you can easily hit your daily need. I like planning a day and time each week to do some meal preparation for all my snacks and meals for the upcoming week. Here are my five favorite go-to hacks to make prepping protein a little easier. 

1. Bake Your Eggs

 

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Friday
Sep012017

Coach Paul’s Labor Day Workout and Menu

For 125 years people have been taking time off from work every September to honor the “contributions that workers have made to the strength, prosperity, laws and well-being of the country,” according to the Labor Day Wikipedia page.

This holiday is also the perfect time to gather with friends and family and observe a day of rest (from work), enjoy some outside time, be grateful for all the things you have and enjoy, and give thanks to the hard work of others.

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Friday
Aug252017

A Common Barrier To Your Health and Fitness Goals

If asked to press a three-pound dumbbell overhead, it’s likely that many of us would be able to do so with relative ease. Now, imagine being asked to pause that overhead press at the top and hold it there for an hour or two. Or, imagine doing the same overhead press, then simultaneously handed a wrench, light bulb, cell phone and a large cup of coffee to hold. Sounds a bit ridiculous, doesn’t it?

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Friday
Aug182017

5 Ways Your Body Tells You it's Toxic

Detox and cleanse have become quite the buzzwords in recent months, but their meaning and varying protocols create consumer confusion. Questions like, “What is a detox?” “Why would I need to detox?” and “Is a detox right for me?” may have all crossed your mind at some point in time.

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Friday
Aug112017

Why I went dairy-free and what I noticed

Giving up dairy was super hard for me. I grew up drinking full-fat milk and pouring it over my breakfast cereal, and cheese is one of my all-time favorite foods (common for most Midwest folks).  In college, I started noticing stomachaches after drinking milk. Because I was studying nutrition, I figured I had Lactose Intolerance (stomachaches are a common symptom) and stopped drinking milk. Because I wanted to make sure I was still getting my calcium in, I switched to a low-fat yogurt.  I’d even eat three yogurts a day because I wanted to make sure I was getting enough calcium. 

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Sunday
Aug062017

What to eat when you're craving sweets

One of the most frequent questions my clients' ask me is what they should eat at night when they’re craving something sweet. There’s just something about that time of day. For me, it’s when I finally slow down and relax. Our typical day is go-go-go from the moment we wake up in the morning — getting lunches packed and the entire family ready and dropped off in time for school and work. By the time we eat dinner and get in a little more play, we have a small chunk of time left to relax. I know for many, this is that time of day when the sweet tooth can really kick in.

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