Running short on time?  Traveling? Tired? Can’t get to the gym?  Try this quick on-the-go workout that you can do at home or almost anywhere in less than 20 minutes.

Without pausing between exercises, do the following:

10 push ups(regular or modified on knees); 15 body weight squats; 5 burpees(see our February blog on how to do a burpee if needed)  and 25 bicycle abs.  If you are a beginner, just do one set – untimed. If you are advance, try to do 2 – 3 sets.  If you really want to challenge yourself, try to do this routine as fast as possible (without sacrificing form) and then each time you do it, see if you can beat your previous time.

This is a head-to-toe, heart raising, metabolism boosting routine that can be done in addition to or in place of a regular routine for a quick but effective workout.


Well, after last weeks post of the most heart healthy foods you should eat, today we are going to talk about the oh so controversial “cheat day”. Many people think that having a cheat day is a sign of failure, so they either struggle to avoid the temptation altogether or they feel incredibly guilty afterwards. While it’s true that taking time off from your healthy diet can cause some problems, it can also, if done correctly, aid in your physical and mental health.

With this said, you shouldn’t spend an entire day once a week eating whatever you please. Instead, you should designate one day (usually the weekend, when you’re more likely to be out and about) which you will cheat. This can include the main course of a meal or the addition of a dessert–but probably shouldn’t include both – so choose that pizza OR the cake & ice cream.

When you plan a cheat day, you can look forward to rewarding yourself for your hard work. Every time you feel the temptation throughout the week to stray, you’ll be able to remind yourself that you will have that cheat day and find the temptation less strong than if you’d told yourself you can never touch that unhealthy food again.  Sometimes if you don’t have a cheat day to look forward to, you can be in danger of binge eating later and blowing all your hard work.

Knowing that you can still enjoy that one of the unhealthy foods you love at some point each week will make it easier and fun to stay on your healthy lifestyle regimen.

February is American Heart Awareness Month

The CDC states that Heart Disease is the leading cause of death in the U.S. (all genders, ages and backgrounds included).  Over 600,000 heart related deaths occur in the U.S. annually (that is 1 in every 4 deaths).  The good news, however, is there are some simple ways to reduce and/or eliminate your chances of having heart disease simply by eating a few heart healthy foods and getting 3 – 5 days of heart healthy exercise each week.

You don’t need to be a hardcore athlete to boost your heart health – moderate exercise can significantly reduce your risk.  Here are the “top 5” heart beneficial exercises:                   Brisk Walk; Running; Swimming; Cycling; Interval/Circuit Training

Also, want to fuel your body and jumpstart the heart, try adding some (or all) of these into your daily diet:  Oatmeal; Salmon; Avocado; Olive Oil; Walnuts (almonds/macadamias); Berries (blue, black, raspberry, strawberries); Legumes (black/kidney beans, chickpeas, lentils); Spinach; Soy (edamame & tofu)

Simple little changes can go a long way so get moving and eat up for a healthy heart and healthy you!




No, seriously…most of us have heard of “endorphins kicking in” and “runner’s high” but studies have shown there is more truth to this than we ever knew.  For more information, check out this link for an article published by fastcompany.com: