Hello September, and hello (almost) autumn! The first day of autumn is Tuesday September 22nd! Here are the fruits and vegetables we'll be seeing more of this season! Apples Bananas Beets Bell Peppers Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cranberries Garlic Ginger Grapes Green Beans Herbs Kale Kiwifruit Lemons Lettuce Limes Mangos Mushrooms Okra Onions Parsnips Pears Peas Plantains Pomegranates Potatoes Pumpkin Radishes Raspberries Rutaba

I know, I know. You've probably heard so many trainers talk about getting enough protein and how important it is, but we only talk about it so much because it's true! I find that getting protein in our diet can be challenging, but it doesn't have to be! Here's a list of my go-to protein sources! Chicken or other lean meats like fish - Chicken breast is a staple in our household. We also love eating tilapia! Lean beef - We try to get lean beef so it's still high in protein but

I can't believe July 4th is this Saturday! It's such a fun time eating and socializing. This holiday might include barbeques and indulgent foods, but that doesn't mean you can't be healthy this 4th of July! Here are some healthy food hacks for your next July 4th BBQ. Swap traditional dips for Greek yogurt-based dips Try using Greek yogurt or cottage cheese as a base for your dips. You’ll still get that creamy texture with added protein. Make your own guacamole Avocados have t

Summer officially starts Sunday June 21st! I'm already enjoying the warmer weather and later sunsets. With the change of season also brings a change of produce. Here's what fruits and vegetables that will be making its appearance this coming season: Apples Apricots Avocados Bananas Beets Bell Peppers Blackberries Blueberries Cantaloupe Carrots Celery Cherries Corn Cucumbers Eggplant Garlic Grapes Green Beans Herbs Honeydew Melon Lemons Lima Beans Limes Mangos Okra Onions Peac

Memorial Day is this weekend! Even though it’s not technically summer yet, this holiday definitely gives summer vibes. It’s usually filled with BBQs, delicious food, and a good time with friends and loved ones. Instead of dreading the indulgent foods, here are some healthier additions and swaps you can bring to your next Memorial Day BBQ: Swap traditional dips for Greek yogurt-based dips Try using Greek yogurt or cottage cheese as a base for your dips. You’ll still get that c

In less than 8 weeks, we’ll officially be in summer! As a personal trainer, I know many of my clients start thinking about that “summer body,” wanting to feel more fit and toned this time of year. We see it everywhere: ads, social media, fad diets, and intense workout programs promising quick results. Here's the thing, you don’t need to be extreme. Every small, healthy action adds up! Shifting your mindset from achieving a certain look to focusing on getting stronger, healthi

Hello April! Spring has sprung, and what better time to start or restart some healthy habits. You don't need to make drastic changes in your lifestyle to reap the benefits. Every small change adds up! Here are 5 sustainable healthy habits to incorporate this spring! 💧 Hydrate, hydrate, hydrate - We hear this advice all the time, and it's because staying hydrated is so important! It helps with energy, digestion, workout performance, and overall health. Try drinking a glass of

Spring officially starts tomorrow Friday March 20th! Hooray for warmer weather, longer days, and more sunshine! The change of season also brings a change of produce. Here's what fruits and vegetables that will be making its appearance this coming season: Apples Apricots Asparagus Avocados Bananas Blackberries Broccoli Cabbage Carrots Celery Collard Greens Garlic Herbs Kale Kiwifruit Lemons Lettuce Limes Mushrooms Onions Peas Pineapples Plantains Radishes Rhubarb Spinach Straw

Hi fitness family! This year was off to a great start until I caught a cold. I haven't been this sick in long time, and I forgot how awful it is. It's been 3 days of constant coughing and congestion so I really hope it ends soon. Any way, being sick has inspired me to talk about working out while sick, if it's worth it, and how to work out if you're not feeling well. If you happen to be sick and want to work out, please consult with a health professional before doing any phys

Whether you're spending time with loved ones or getting some much deserved "me" time, I wish you a very Merry Christmas! Here are some tips to stay merry all day long: Get outside - Now that we're officially in winter, it's so important for our mental and physical health to get fresh air and vitamin D. It also helps with your circadian rhythm. I recommend getting sunshine first thing in the morning. Get some movement in - Get a walk, work out, or stretch in! This will get you

I wish you all a very Happy Thanksgiving! This holiday only comes once a year, so remember, one indulgent meal is going to derail your progress. This day is meant for giving thanks and spending time with loved ones! A few tips to stay healthy and happy today: Eat throughout the day - Starving yourself before dinner may cause you to overeat. Eat healthy balanced meals throughout the day! Get some movement in - Get a workout or walk before your Thanksgiving meal! You can even t

The first day of winter starts on Sunday December 21st, 2025 so get ready for even colder weather! I love roasting veggies and eating soup when it's cold out. This is a great time to take advantage of the produce that will be more available this winter! Here's what fruits and vegetables that will be making its appearance this coming season! Apples Avocados Bananas Beets Brussels Sprouts Cabbage Carrots Celery Collard Greens Grapefruit Grapes Herbs Kale Kiwifruit Leeks Lemons

Halloween is tomorrow! This holiday is centered around candies and costumes although there's need to sweat about the sugar. Here are some healthier swaps to satisfy your sweet tooth! Dark Chocolate Squares 🍫 Fresh or Frozen Fruit Fruit Kabobs or Apple Slices with Nut Butter 🍎 Mini Popcorn Bags 🍿 Trail Mix with Nuts & Dried Fruit 🥜 Frozen Yogurt Bites with Fruit ❄️ Greek Yogurt with Fruit Individually Wrapped Mini Candies Everything is okay in moderation! Halloween only co

Can you believe fall is right around the corner?! The first day of fall is Friday September 22nd! I can already feel the cooler weather and smell the pumpkin spice! Here's what produce will be making its appearance this coming season! Apples Bananas Beets Bell Peppers Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cranberries Garlic Ginger Grapes Green Beans Herbs Kale Kiwifruit Lemons Lettuce Limes Mangos Mushrooms Okra Onions Parsnips Pears Peas

Independence Day is tomorrow! Whether you're hanging out by the pool or having a BBQ with loved ones, here are some tips to keep you happy and healthy all while enjoying your holiday! ☀️ Apply Sunscreen Hot sunny days are here to stay! I love being out in the sun, but excessive sun exposure can lead to sunburn, dehydration, and heat stroke if we're not careful! Apply sunscreen 15–20 minutes before going outside and reapply every one to two hours especially if you're swimming

In last week's post, I talked about the importance of mindful eating and how eating slowly and without distractions can prevent you from overeating and help you with your fitness goals! This week, I want to talk about portions. How do we know if we're eating too much or too little? In these infographics, we can use our hand to plan our meals! It's convenient because it uses your hand so there's no fuss with the scale! Using your hand to portion meals is a great visual too. W

How many times do you find yourself distracted while eating? Sometimes we're watching TV or looking at our phones while eating a meal. When we're not focused on our food we may overeat because we don't realize we're full. Eating slowly and with more awareness, can help us feel more satisfied with our food, help us recognize when to stop eating, and may even help with digestion! Here are some tips to be more mindful while eating: ⏸️Hit Pause Pause to notice your food and reall

Summer officially starts on June 20th! Here's what fruits and vegetables you'll see at the farmer's market and in stores this season! Apples Apricots Avocados Bananas Beets Bell Peppers Blackberries Blueberries Cantaloupe Carrots Celery Cherries Corn Cucumbers Eggplant Garlic Green Beans Herbs Honeydew Melon Lemons Lima Beans Limes Mangos Okra Peaches Plantains Plums Raspberries Strawberries Summer Squash Tomatillos Tomatoes Watermelon Zucchini What fruits and vegetables are

Summer officially starts June 20th! I absolutely love summer time. It's sunny and warm, and it's a great time to be outside! Depending on where you live and how hot it gets, sometimes it may be too hot to exercise outside comfortably and safely. Here are some hot weather workout hacks for you to stay cool while you sweat! Time it rightHack: Work out early morning or after sunset so ideally before 10 AM and after 4 PM. ☀️ Why: It's cooler and has less sun exposure during these

I don't have a big sweet tooth, but I usually like eating something sweet after I've eaten something savory. Here are some of my go-to healthier sweet treats: Cottage cheese/greek yogurt with fruits and honey The cottage cheese and Greek yogurt have protein, and the fruits and honey add a bit of sweetness. You can also add agave or maple syrup instead of honey, or omit it altogether! Fruits - Fruits have antioxidants, vitamins, and minerals. Don't worry about overeating fruit