It’s so easy for us to go back to old habits when we are tired & stressed….that’s why our snacks (especially in the evenings) often look the same. The solution? Plan ahead and have some snack options on hand, so when you are tired or stressed you have something already in the fridge (or cupboard) to easily reach for. Give these coconut oatmeal balls a try.

So far my “How to use X” blogs have covered how to use equipment — everything from the elliptical, to the treadmill, to dumbbells, to the foam roller. The basic premise is that it is one thing to own a piece of equipment, but to use it — and stay injury free — you need to know how to use it!

Today, the piece of equipment I am covering is the body itself!

When it comes to reaching any health goal, consistency is key! What is more “convenient” than your birthday suit! (And no, you don’t have to be naked!)

Plus, it is finally spring. The nice weather is here — use it as motivation to get moving! Who doesn’t love being outside?

Basically, slather on some sunscreen, grab your hat and some water, and get outside!

I see it all the time, maybe you’re guilty of it too? Women in the gym and at fitness classes using 3lb and 5lb weights. There was a time years ago when reaching for the 5lb weights was my default too. Sweating through a class or thinking you are doing the work that will get you the results you they desire. I mean you’re sweaty, your arms are burning..it’s gotta be working…right!?!?!?

I recently graduated as a Level 2 Life Coach. Life coaching is an inherently awareness-building, reflection-generating experience … thus, the question that inspired this blog: “What does Kathleen the fitness professional wish the younger (and less fit) Kathleen had known?”

I get it. When you finish your workout, you just want to get on with life. It is natural to think, “Phew … done … SHOWER.” I have been there — many times. I never want to complete a full cool down. I did my workout. I want to get on with my day (and did I mention shower? I love the post-workout shower almost more than the workout). The problem is, there is a reason why a proper workout has been broken down into three main components — warm-up, main workout, cool-down.

So far in this “How to use X” series I have covered everything from what a proper warm-up is, to how to use dumbbells, to how to use various pieces of cardio equipment! All great information — if you have access to gym equipment! The question becomes, what do you do when you travel?

If you feel stressed out far too often, you are not alone. From the pressures of rising living costs, a tough job market, or a situation involving a loved one, there can be any number of stressors on an individual that contribute to a chronic state of stress and anxiety. To minimize far-reaching consequences, it’s critical to actively develop and maintain positive, healthy stress management habits like the ones below.

It is all well and good to know how to use fitness equipment, but only if you also know how to warm up prior to the actual workout. Let me tell you, an appropriate warm-up can be the difference between an awesome workout and quitting after 5 minutes. Why? The warm-up literally preps your mind and body for the work that is to come; it is not a “would like to” but rather a “must do.” If you skip the warm-up — and workout “cold” — you will most likely feel some combination of out of shape, lethargic, stiff, winded, and discouraged.