Its February in Minnesota so morning sunshine can be hard to come by.  Sitting under a SAD light first thing in the morning during these longer winter months can be key in getting these 7 benefits from the sunshine! 1 – Calibrates Circadian Rhythm 2 – Increases Energy 3 – Elevates your Mood 4 […]

I have been thinking about this a lot. With the loss of my brother and then breaking my foot in 3 places and working with Chads family thru addiction I feel like there are so many reasons to just crawl into bed and never get out. But where would that get me or any of […]

#1 – Sunshine or simulated sunshine #2- Hydrate well – Water, warm water, teas electrolytes all are headful #3-  Rest – don’t underestimate the power of recovery and rest. #4-  Fresh Air – Get outside even if its just for a little bit. #5-  Exercise – Life can be busy but do not let go […]

  Can you improve your metabolism and if so how? Not all things related to the metabolism do you have control over, however there is a lot you do so… Yes you can improve your metabolism and here is how: #1 –  Increase your Non-Exercise Activity Thermogenesis (NEAT): NEAT includes all of your daily movement […]

First of all, you are NOT broken. If you feel like your metabolism is the issue or hormones are the issue or food allergies are the issue…. you might be right but… YOU ARE NOT BROKEN! We can evaluate, heal and restore just about everything! Our bodies are AMAZING!!! The thing that is actually most […]

  “My workouts are no longer a punishment, I actually enjoy them. I believe this is because of the balance of how I am eating. I now have the right amount of fuel to feel good and recover from workouts.” -LD   We love it when clients have break thru moments!

  This recipe is so delicious from Lilly Eats & Tells! I will add in some extra Colorado Green chilli’s cause “why not!” and I also swap out the franks for the yellow bird hot sauce cause I’m obsessed with it. For the traditional buffalo chicken flavor stick with Franks.   INGREDIENTS: 2 lbs chicken […]

  We have a client who is struggling to hit his daily protein goal of 140 g. So we created for sample days for him to get an idea based on the food that he regularly enjoys how to hit the target. Having a coach can mean so many different things . Today it meant […]

  Currently, I’m working with a super driven client who has been an active entrepreneur, trainer, and athlete for many years. He’s seeing a shift in his body and wanting to make changes and the first thing we noticed was a lack of protein intake. Did you know that your parents actually need more protein […]

If you are already a part of our FB group, you know that we like to create a supportive encouraging tribe to help you make healthier choices, offer accountability, and a fun and supportive community with lots of fun food finds, recipes and meal prep ideas.  We also love to offer you short, educational training […]