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The very core of fitness and staying true to any routine is self-discipline. Mapping out a plan, executing the plan, and switching between exercises and a variety of repetitions engages the brain in ways that most people do not realize. In order to successfully progress through a workout plan, one must activate both the muscle group, their body, as well as their mental concentration. If you are distracted and multitasking during your fitness practice, you will fail to achieve muscle growth and results due to the missing mind-to-muscle connection. It should be treated as THAT important, because it IS that...

Fitness: Having a workout routine that is sustainable and efficient can work wonders for enhancing the quality of your sleep, but optimizing your sleep can also work wonders for the quality and sustainability of your workout routine. Essential oils: It takes a few seconds to diffuse essential oils to create a spa-like atmosphere in your room. Some favorites include lavender oil and chamomile oil. I know many people like to drink tea before bed, but I like the efficiency of roll-on essential oils or diffuser oils. Journaling: Keeping a journal by your bed may also help release any worries or to-do...

These are made with healthy ingredients, they are light, delicious and perfect for meal-prep! INGREDIENTS 1 Banana 2 Eggs 1 Cup of Mixed Berries 1 Tbsp of Maple Syrup *Feel free to add a scoop of protein powder to the batter if you wish, add a bit of water or milk so that the consistency is right. This would change the nutritional value. NUTRITIONAL VALUE Fat: 25 g Carbs: 58 g Protein: 15 g Total Calories: 492 Calories (without the added scoop of protein powder)   DIRECTIONS In a bowl combine the banana, two eggs and the cinnamon. Use a...

  As a trainer and nutrition coach, my standards for fitness gear are high, and this gear (the muscle tee and duffle bag) passes every test! The muscle tee is breathable, sweat wicking, light weight and feels very high quality and soft on the skin. The tank can be tied or worn as-is. I love that I can move around freely in it and not worry about the neckline at all. The gym bag has so many well thought-out and well-crafted compartments so I can have my gym shoes and meal-prep separate, it is compact but expands on the inside! One...

Feel full and satisfied with this high-fibre green smoothie! INGREDIENTS 1/2 of a frozen banana 1 cup of spinach 1/2 of an avocado 1 serving of vanilla protein powder  1 cup of almond milk (or any milk of your choice) 1 tsp. of chia seeds (whole or ground) NUTRITIONAL VALUE Fat: 20 g Carbs: 28 g Protein: 42 g Total Calories: 430 Calories *Nutritional value will vary depending on the ingredients and quantities you use, this is an approximate estimate only. Feel free to substitute any ingredient to your liking and accordingly to your dietary preferences and eating style.  ...