Grocery Shopping for Heart Health Lunch n Learn

Diet and lifestyle play a significant role in a heart health and managing both high cholesterol and blood pressure. Having a diet that incorporates whole foods, healthy fats and limits processed foods can drastically decrease your risk and help you manage your heart health. However, knowing what to eat and grocery shopping for these foods […]

Mindful Monday: Mindfulness Meditation – Loving-Kindness Meditation

This a great meditation to incorporate to really learn self compassion and love. It allows you to center yourself and offer consideration and kindness to others and yourself. This meditation can reduce self-criticism and depressive symptoms, as well as improving self-compassion and positive emotions. source

Alternate Nostril Breathing

Breathing exercises can be one of the most useful resources to tap into to help decrease stress and anxiety. We already take over 20,000 breaths a day, and it’s something you can do anywhere at any time. Learning how to become conscious of and control your breathing is a truly beneficial skill to improve your […]

Tabata Training Bodyweight #12

20 seconds: Jump ropes 10 seconds: Rest Repeat 4 times 20 seconds: Good mornings 10 seconds: Rest Repeat 4 times Rest for 60 seconds 20 seconds: Shoulder taps 10 seconds: Rest Repeat 4 times 20 seconds: Crab reach 10 seconds: Rest Repeat 4 times Rest for 60 seconds 20 seconds: Plank jacks 10 seconds: Rest […]

Tabata Training Bodyweight #10

20 seconds: Ali shuffle 10 seconds: Rest Repeat 4 times 20 seconds: Plank saw 10 seconds: Rest Repeat 4 times Rest for 60 seconds 20 seconds: Back lunges 10 seconds: Rest Repeat 4 times 20 seconds: T-plank 10 seconds: Rest Repeat 4 times Rest for 60 seconds 20 seconds: Squat to leg lifts 10 seconds: […]

Tabata Training Bodyweight #8

20 seconds: Butt kickers 10 seconds: Rest Repeat 4 times 20 seconds: Three legged dog 10 seconds: Rest Repeat 4 times Rest for 60 seconds 20 seconds: Plank kicks 10 seconds: Rest Repeat 4 times 20 seconds: Toe touch kicks 10 seconds: Rest Repeat 4 times Rest for 60 seconds 20 seconds: Triangle crunches 10 […]

Tabata Training Bodyweight #6

20 seconds: Squat jumps 10 seconds: Rest Repeat 4 times 20 seconds: Tabletop hold 10 seconds: Rest Repeat 4 times Rest for 60 seconds 20 seconds: Plank hip dips 10 seconds: Rest Repeat 4 times 20 seconds: Clamshells 10 seconds: Rest Repeat 4 times Rest for 60 seconds 20 seconds: Cross-climbers 10 seconds: Rest Repeat […]

Tabata Training Bodyweight #4

20 seconds: Squat hops 10 seconds: Rest Repeat 4 times 20 seconds: Spidermans 10 seconds: Rest Repeat 4 times Rest for 60 seconds 20 seconds: Clock lunges 10 seconds: Rest Repeat 4 times 20 seconds: Crab kicks 10 seconds: Rest Repeat 4 times Rest for 60 seconds 20 seconds: Back extensions 10 seconds: Rest Repeat […]

Tabata Training Bodyweight #2

20 seconds: Mountain climbers 10 seconds: Rest Repeat 4 times 20 seconds: Arm circles 10 seconds: Rest Repeat 4 times Rest 60 seconds 20 seconds: Lunge hops 10 seconds: Rest Repeat 4 times 20 seconds: Pike push-up 10 seconds: Rest Repeat 4 times Rest 60 seconds 20 seconds: Hip Bridges 10 seconds: Rest Repeat 4 […]

Mindful Monday: Breath-work Basics – Rolling Breathing

Breathing exercises can be one of the most useful resources to tap into to help decrease stress and anxiety. We already take over 20,000 breaths a day, and it’s something you can do anywhere at any time. Learning how to become conscious of and control your breathing is a truly beneficial skill to improve your […]

Mindful Monday: Breath-work Basics – Morning Breathing

Breathing exercises can be one of the most useful resources to tap into to help decrease stress and anxiety. We already take over 20,000 breaths a day, and it’s something you can do anywhere at any time. Learning how to become conscious of and control your breathing is a truly beneficial skill to improve your […]

Mindful Monday: Breath-work Basics – Box Breathing

Breathing exercises can be one of the most useful resources to tap into to help decrease stress and anxiety. We already take over 20,000 breaths a day, and it’s something you can do anywhere at any time. Learning how to become conscious of and control your breathing is a truly beneficial skill to improve your […]

Fitness Friday: Bodyweight Burn #13

Complete 3 circuits. 20 Ice Skaters 20 Plank Saw 10 Side Lunge Touch (each side) 15 Leaning Camels 20 Frog Crunches 30-second Forward Fold to Lift source

Fitness Friday: Bodyweight Burn #12

Complete 3 circuits. 30-second Bear Crawl 15 Back Extensions 20 Squat Kickbacks 20 Ali Arms 20 Circular Bicycle Crunch 20-second Pigeon (each side) source

Fitness Friday: Bodyweight Burn #11

Complete 3 circuits. 20 Squat Thrusts 30-second Reverse Plank 20 Dead Bug 15 Standing Side Crunch (each side) 30 Flutter Kicks 30-second Seated Forward Bend source

Fitness Friday: Bodyweight Burn #10

Complete 3 circuits. 15 Walking Hip Swings (each side) 20 Squat Jumps 30-second Hip Bridge Hold 20 Plank Leg Lifts 15 Cobra Lat Pulldowns 30-second Happy Baby source

Fitness Friday: Bodyweight Burn #9

Complete 3 circuits. 10 Side Shuffle Touch (each side) 15 Fire Hydrant (each side) 15 Runner’s Lunge (each side) 30 Mountain Climbers 15 Triangle Crunch (each side) 30-second Seated Side Stretch source

Fitness Friday: Bodyweight Burn #8

Complete 3 circuits. 30 Butt Kicks 20-second Revolved Chair Pose (each side) 15 Tricep Push-ups 10 Clockwork Lunges (each side) 20 Heel Sliders 30-second Down Dog source

Fitness Friday: Bodyweight Burn #7

Complete 3 circuits. 20 Toe Touch Kicks 30-second Wall Sit Kicks 20 Shoulder Taps 20 Triceps Dips 20 Cross Toe Touches 30-second Child’s Pose source

Fitness Friday: Bodyweight Burn #6

Complete 3 circuits. 30-second Jump Ropes 15 Curtsy Lunge (each side) 15 Side Leg Lifts (each side) 20 Triceps Push-Up 30-second Boat Hold 30-second Side Seated Stretch (each side) source

Fitness Friday: Bodyweight Burn #5

Complete 3 circuits. 10 Side Lunge to Overhead Reach (each side) 10 Single Leg Deadlift (each side) 20 Swimmers 30-second Plank Walk 20 Diamond Kicks 30- second Lizard (each side) source

Fitness Friday: Bodyweight Burn #4

Complete 3 circuits. 20 Bird Dogs 20 Surrenders 15 Pike Push-Up 20 Hip Dips 15 Side Plank Reach Under (each side) 10 Cat Cow sets source

Fitness Friday: Bodyweight Burn #2

Complete 3 circuits. 20 Hip Bridges 15 Squat Hops 20 Good Mornings 30-second Plank Ups 20 Windshield Wipers 30-second hold Reclined Butterfly source

Fitness Friday: Bodyweight Burn #1

Complete 3 circuits. 20 Inchworms 10 Lunge Pulse (each leg) 20 Sumo Squat Calf Raises 20 Crab Kicks 20 V-ups 30-second Figure Four Stretch (each leg) source

Portion Distortion Lunch n Learn Recording

Do you know the difference between a serving size and a portion size? The term portion distortion is used to describe the increase in portion size in food and meals, both in restaurants and at home over the past few decades. A typical bagel has doubled in size and more than doubled in calories, while […]

Mindful Monday: Breath-work Basics – Pursed Lip Breathing

Breathing exercises can be one of the most useful resources to tap into to help decrease stress and anxiety. We already take over 20,000 breaths a day, and it’s something you can do anywhere at any time. Learning how to become conscious of and control your breathing is a truly beneficial skill to improve your […]

Mindful Monday: Breath-work Basics – The Humming Bee Breath

Breathing exercises can be one of the most useful resources to tap into to help decrease stress and anxiety. We already take over 20,000 breaths a day, and it’s something you can do anywhere at any time. Learning how to become conscious of and control your breathing is a truly beneficial skill to improve your […]