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Give to yourself first for a happier 2018!

12/31/2017

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Think giving to yourself first is selfish and ridiculous? How many times have you lashed out on your kids over something minor? How many times have you felt like staying home from work? How often to you feel unappreciated and unhappy? Chances are you answered more times than you thought. There is one good explanation and fix for these challenges, you're constantly giving from an empty pot.

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weekend warrior #12.30

12/30/2017

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Warm-up and cool down for 5-10 minutes each 
 
1 Round: 
20 Cross-body Mountain Climbers 1-1 (knee in towards opposite shoulder) 
18 Burpees 
20 Jackknives (20/side) 
18 Burpees 
20 V-ups (mod bicycle crunches) 
18 Burpees 
20 Russian Twists 
18 Burpees 
20 Hip Bridges 
18 Burpees 
 ​

Ready to start your fat loss journey?

Simply click the blue "get started today" button below.
Get Started Today!
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Tuna Stuffed Avocado Recipe

12/27/2017

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Something Protein, Something GREEN!

12/25/2017

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Before people start with our program, I always ask what they are eating every day.  ​

More often than not, I hear about people having “just coffee” for breakfast.  

And…if they do eat breakfast, it’s usually a bagel or a couple of slices of toast with jelly.   

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weekend warrior #12.25

12/24/2017

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Warm-up and cool down for 5-10 minutes each 
 
1 Round: 
200 meter Run  
20 Double Unders / 40 Single Unders 
20 Air Squats 
 
400 meter Run 
40 Double Unders / 80 Single Unders 
40 Air Squats 
200 meter Run  
20 Double Unders / 40 Single Unders 
20 Air Squats ​

Ready to start your weight loss journey?

Simply click the blue "get started today" button below.
Get Started Today!
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Why do my knees hurt?

12/21/2017

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If you’re enjoying those miles and plan on continuing after this year is over, I strongly suggest you check the bottom of your sneakers to make sure they are in good shape!

Shoes start to lose their ability to absorb shock after about 300 miles (according to the NSCA).  They recommend changing your shoes at least every 6 months or 300 miles (whichever comes first). 

​So
, if you haven’t replaced your sneakers in awhile, you may be due!  

ready to start your weight loss journey?

Simply click the blue "get started today" button below.
Get Started Today!
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Tortilla SoupĀ (for splurging!)

12/20/2017

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check us out onĀ  bctv!

12/18/2017

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We recently made a guest appearance on BCTV with John Merlino Jr. from the Kutztown SBDC. 

Our story as well as details about our Grand Opening are covered. This is a great video, please check it out if you have time. 


Click "read more" to watch the video!

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Tips to navigate holiday gatherings

12/14/2017

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Heading to a holiday party and know there’s going to be nothing except for unhealthy foods there? 

That’s ok! 

Bring a dish to share that is a healthier option! 

Also try drinking a large glass of water and eat an apple before you leave your house. 

This will help you to say “no thanks” a lot more easily when you get
 there…

​and help you 
to avoid that self-inflicted guilt and upset stomach the next day. 
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Brown Butter Garlic Honey Roasted Carrots

12/13/2017

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Recipe Exchange Challenge

12/11/2017

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It’s holiday time!  It’s the season for pumpkin spiced lattes, eggnog, cookie exchanges, and holiday parties. ​

It’s that time of year when people splurge a little too often and pay the price with tighter pants and stomach aches.  

Let’s all support each other this year by sharing some great healthier options to some of your favorite holiday treats.   

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  • Home
  • About
    • FREE Metabolic Roadmap
    • Apply for coaching
    • Articles
  • Success Stories
  • Programs
    • Drop 3 Sizes in 90
    • 30 day shred
  • Member Portal