What Is Your BMR and Why Is It Important

Whether your goal is to lose weight (body fat), gain weight (lean muscle), or to just maintain your current weight, knowing your basal metabolic rate can help you attain and maintain your goals. If you are like many people who...

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Overcome the Fear of Not Losing Weight

Where your attention goes, energy flows - so if you care constantly telling yourself you're unable to lose weight - then you are consciously and subconsciously reinforcing the belief you can't do it. As a result - you don't lose weight.

How to...

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The Magic of Small Red Plates

From Eat This, Not That

The bigger your plate, the bigger your meal, Carolyn Brown, MS, RD, of Foodtrainers, reminds us. How so? While smaller plates make food servings appear significantly larger, larger plates make food appear...

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Workout: 7x7 - WOD 20181210


Take on this full body EMOM challenge. 7x7. 

EMOM (Every minute on the minute) for 7 minutes do 7 reps of the the following exercises

- Squat Press
- Pushups
- Plank Dumbbell Rows

Have fun! Reach out if you need modifications or...

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Recipe: Southwest Chicken Wraps

These Southwestern Wraps are packed with nutrition.. Easy and nutritious!


  • 1 tbsp olive oil
  • 8 oz chicken cooked and shredded or cubed
  • 1 tsp cumin ground
  • 1 tsp chili powder ground
  • ...
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Fat Burning, Calorie Crushing Pyramid | Workout Challenge


Take on this full body challenge. How many times can you climb the ladder.

Availabe on YouTube at

No Timer
As many rounds as you can in 12 minutes of
- 5 burpees
- 10 Skaters (Right then Left is one)
- 15...

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Recipe: Egg White Oatmeal

It only takes a few minutes to make yourself a tasty breakfast with a balance of protein and carbs. Get your day started on the right foot!
Why add egg whites to your protein?
  1. Extra protein – Adding egg whites in your oatmeal...
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Foods That Can Help You Sleep Better

It’s no surprise to hear that an estimated 50-70 million adults in the U.S. have chronic sleep and wakefulness disorders, with insomnia being the most common. While there is still...
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Light the Fight Series - BURNHIIT (Core & Abs)


Build strength, flatten the stomach, and get ready for your 6-pack! For each exercise, when applicable go as heavy as you can with proper form, move as quickly as you can with control, and PUSH for the entire time.


Set your timer for...

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Blueberry Pineapple Smoothie Recipe

A delightfully refreshing and healthy way to get your fruit and vegetables. It tastes great!
  • 1 1/2 cups water or coconut water
  • 1 1/4 cup blueberries
  • 1 cup pineapple chunks
  • 1/2 cup mango chunks
  • 1/2 avocado
  • 1 cup baby spinach
  • 1...
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