Train Your Brain

Something I have been thinking about lately is brain health.  A week ago a friend of mine suffered from multiple seizures in one week.  This was very scary for her.  I reached out to her to help in anyway I could.  Having suffered from seizures myself, I was hoping to help her find someone to talk to about this.  While we were talking I started giving her tips to help with not only her physical health and fitness but also her brain health.  I am by no means an expert or a doctor but these are just tips that I try to focus on for my own personal brain health.  Lately I have not been as good as I could be, so I am going to focus more on not only my physical fitness but my brain health as well.  

Research from the Alzheimers Associations has suggested that combining good nutrition with mental, social and physical activities may have a greater benefit in maintaining or improving brain health than any single activity.

Read A Book

I love audiobooks and podcasts while I drive to work, but I have been focusing on actually reading a new book.  Try picking a topic you are not familiar with or a style of book you usually do not read.

Learn Something New

Our family set goals for 2017 and one of my goals was to learn something new.  This summer I plan to learn how to play golf!  Try learning a new language, instrument or sport.  

Drive A New Route

I am guilty of driving the same way to work each day.  So lately, I have tried alternative routes.  Last week I drove a new route to work and stumbled across a new juice company and later that week ended up having a green juice there with my best friend.  

Play A Game

Try a crossword puzzle or Sudoku, this can really help you stimulate your brain.  There are a lot of free brain games online too.  This week I plan to work on a puzzle.  

Eat Brain Boosting Foods

Incorporate brain boosting foods like avocado, blueberries, oily fish, coconut oil, leafy greens, nuts and eggs into your daily meal plan.  

Be Social

I am not talking online either!  Get off social media and actually go out with friends and enjoy a great conversation.   According to the Alzheimer’s Association, “people who engage in regular social activities may maintain better brain health”.  I know when I go for a run with my girls we talk  the entire time and it leaves me feeling great.  


Work on your sleep hygiene.  Try to get at least 7 or more hours of sleep each night.  Adequate sleep is essential for health, as it helps you solidify memories and learn new skills while allowing your muscles to grow and your fat to burn. In addition, sleeping maintains the circadian rhythms that govern your immune system and metabolism.

Practice Mindfulness and Yoga

Taking a yoga class or having a daily meditation practice can help with focus.

Practice Self Care

Start finding ways to reduce stress (like meditation or journaling). Practice deep breathing techniques  to help deliver oxygen to your brain and help you relax.  

I hope you find these tips helpful and can incorporate some of them into your weekly fitness goals and plan.  Have an awesome week!


Staying Motivated To Workout

Now that the New Year is in full swing do you ever find yourself not being as motivated as you were in January?  I have my moments where I don’t feel like getting up super early and heading to the gym, but once I get up and do it I feel so energized after.  I thought I would share some tips to help stay motivated and focused on your goals going into spring.    

Motivational Quote

  1. Lay your clothes out the night before your workout or pack them in a bag to take to work.  You will have your clothing ready to go when you get up or head home from work.  
  2. Get  workout clothing that you feel and look good in.  I really love it when I have a new workout outfit, it helps inspire me.  I love Fabletics, I just ordered 3 new pair of leggings and I love them!  I am not paid to say this, but you can check out this link to see all the awesome stuff they have and they are a great deal too:
  3. Put together a killer playlist to get you pumped for your run or workout.  I love listening to motivating music on my run.  
  4. Remember your goal and your why.  Why are you doing this?  Think back to the goal you set at the start of 2017 and keep pushing toward that goal.  
  5. Let others help keep you accountable!  Join a gym, take a class, run with a group of friends.  When you are part of a group there is more motivation to show up and you will be energized by others.  
  6. Don’t let one mistake derail you.  If you miss a workout or two, start again!  If you have a bad eating day, start fresh the next day.  These are just delay days and you always have tomorrow.  

I hope these tips help you stay on track toward your goals.  When you think about quitting, think about WHY you started.  If you have any additional tips I would love to hear them in the comments.  It’s almost Friday!!!!  Have an amazing weekend! 

Orange Theory Inspired Workout

Hey guys! I hope everyone had an awesome weekend.  The past few weeks have been crazy around here and I haven’t been posting my favorite workouts! I have been going to Orangetheory for over a year now and I keep coming back for more.  People always ask me why I spend so much money on it and is it worth it?  I would say for me it is worth it.  As a fitness instructor often times it’s hard to find time to create my own workouts and it’s nice to just show up and have it all planned out for me.  I get to focus on myself and push myself a little bit harder.  While I do understand it is a bit pricey, you can still do these types of workouts at your gym.  If you have a heart rate monitor you can also monitor how hard you are pushing yourself just like you do at Orangetheory.   If you don’t have a studio near you and want to give it a try at your gym, I have an great one for you! It is inspired by an Orangetheory workout that was awesome and burned a ton of calories! I was dripping sweat! I plan to do this one at the gym next week.

Orange Theory Workout

Continue reading “Orange Theory Inspired Workout”

Total Body HIIT Workout

I hope you are all having a great week!  It’s been raining and yucky so my workouts have all been inside.  I really want to get outside and run!  The treadmill can get boring plus I miss my running buddies!  I am hoping to run this weekend with my girls!  It’s my therapy session and I am really missing it due to all the ice and snow on our running trails and routes. 

I have been trying to mix up my workouts to keep from getting bored.  I put this workout together the other day and it was awesome.  It can easily be done at home (I did it in my garage gym) or at the gym.  Give it a try! 


This workout will really get your heart pumping and will work your legs.  Approximate time is 45 minutes.

Let me know if you give it a try!  Have a great week!

Cauliflower Oatmeal Recipe

Cauli Proats (Cauliflower Protein Oatmeal)

One of my goals for 2017 was to try and incorporate more veggies into my meals.  I want to focus on getting a serving or two of veggies per meal.  This is tough when it comes to breakfast for me.  I am not the type of person who likes leftovers or a lot of meat and veggies for breakfast.  I prefer oatmeal, smoothies or protein pancakes.  So I heard from a friend that she puts cauliflower into her oatmeal.  I thought this sounded terrible but I gave it a shot anyway.  It’s actually really good!  You cannot taste the cauliflower and it almost doubles your bowl of oatmeal.  It is super filling.  So I thought I would share my recipe for Cauli Oats with you.  There are so many ways to make this, but this is how I make it and then I  customize it depending on how I am feeling or what I am craving!  

Cauliflower Oats
Serves 1
Cauliflower Protein Oatmeal
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Prep Time
5 min
Prep Time
5 min
  1. 1/4 Cup Oatmeal (I used gluten free rolled oats)
  2. 3/4 Cup Riced Cauliflower Fresh or Frozen
  3. 1/2-1 Cup Unsweetened Vanilla Almond Milk
  4. Toppings or Mix In’s (Bananas, Blueberries, Dried Fruit, Almonds, Nut Butter, Protein Powder)
  5. Optional Sweetener (stevia, honey, maple syrup)
  6. Dash of Cinnamon
  1. Combine Oatmeal, Riced Cauliflower and Almond Milk in a large microwaveable bowl. Microwave for 4-5 minutes stirring occasionally. Let sit for 2-3 minutes. Add in your mix ins and enjoy!
  1. I used frozen riced cauliflower in my version and it worked great. This is the base recipe.  If you like your oatmeal thicker I would use less milk.
Cauliflower Oatmeal Recipe

My favorite ways to eat it are adding in a scoop of vanilla protein powder, fresh fruit, lots of cinnamon and nut butter.  So good.  Trust me you have to try this!

I hope you have a great weekend.  Let me know if you try this recipe and what you think.