Try this simple recipe as an easy way to eat some more vegetables in your diet, whether it's as a snack or side for a main dish. With the veggie combo, it is colorful and tasty!

Ingredients

3 green zucchini

3 yellow squash

1 yellow onion

1 16 oz package cherry tomatoes

1 small container goat cheese

Instructions

Preheat oven to 375 degrees. Slice each vegetable (except for cherry tomatoes) and place all on a large baking sheet. Drizzle with olive oil, and mix in with the veggies. Bake for 10-15 minutes, stir, then bake for an additional 10-15 minutes to desired tenderness. Sprinkle with the goat cheese. Either serve immediately or cool to save in containers for later eating. 🙂 I HIGHLY recommend sprinkling your warm medley serving with Tajin seasoning to give it an excellent flavor!

Do you know what to do once you walk into a gym? It may not matter. You can show up at any gym to discover even one thing to accomplish for the day. Is it better to be prepared? Perhaps. But a plan without execution is only a nice thought with good intentions. Just show up.

Be consistent. Walk through the doors regularly (with or without a plan), and do something! And even poor movement is better than no movement.

Learn something new from friends you have or make at the gym. They can show you a movement to benefit you in one way or another and add to your regimen. You can show up to walk the treadmill, and then a friend can show you how to use another machine or free weights to add to your daily walk.

Perform a variety of exercises. You don't need to get in the weeds of what muscle groups you are using. Just discover how to move your body in different ways to create challenge and adaptation.

Celebrate small "wins"! If you showed up for the first time 5 times in a week, give yourself a high five in the mirror and tell yourself what an awesome thing you did. Then, find a new small challenge to attack!

Step by step, you will find progress! Be intentional, and you will feel good about taking care of your body.

It's important to know what you are putting in your body, right? For the case of macronutrients, we are talking about nutrients that our bodies need in the largest amounts. Each of them provide our body with energy (measured in calories). On a nutrition label, macros are shown in grams. Let's go a little deeper into what these three nutrients do.

Protein - This macro has a wide array of functions in the body which make them an essential nutrient. Proteins maintain and grow tissue (and muscles), support digestion, and bolster immune health, among other things. One gram of protein equates to 4 calories.

Carbohydrate - This macro's primary function is to be an energy source. Your body breaks down carbs into glucose for your body's and your brain's energy to keep moving and for energy storage. Carbs also (in the form of fiber) promote digestive health. One gram of carbs equates to 4 calories.

Fat - Don't let the name scare ya! You need this macro for healthy body function as well. Not only are fats a source of energy, they support cell function, protect your organs, help absorb some nutrients, and help produce important hormones. One gram of fats equates to 9 calories. With that kind of caloric density, it may be no wonder why fats get a bad rep!

In terms of percentage of caloric intake, a useful general standard is 30-40-30. So, 30 percent protein, 40 percent carbs, thirty percent fat. Base your numbers off of 0.7 to 1.0 grams of protein per pound of bodyweight, the range dependent on activity level. For an example, if an active person (doing 4-5 day a week workouts) weighs 125 lbs, calculate the protein by 1.0 grams per pound of bodyweight, 125 grams. Times that by 4 (4 calories per gram) to equal 500 calories. To calculate total calories, divide 0.3 in 500 and that will give you 1,667 (rounded up). Now, times that number by 0.4 (40 percent carbs) to equate to 667 calories. Divide that by 4 (4 calories per gram) to equate 167 grams of carbs. Lastly, times 1667 calories by 0.3 (30 percent fat) to equate to 500 calories (rounded down) and divide that by 9 (9 calories per gram) to equate to 56 grams (rounded up). So, a general starting point can be for this person: 125 grams of protein, 167 grams of carbs, and 56 grams of fat.

Age, genetics, activity level, and other factors can play a role in determining how much of each macro you should eat per day. If you have specific goals to gain muscle or lose weight, working with a registered dietitian or personal trainer (😉) can help you adjust your macros as needed without a lot of guesswork to keep you healthy in the process.

In the world of fitness, where progress is often measured by the intensity and frequency of workouts, the importance of rest days cannot be overstated. These are the days specifically set aside from training to allow the body to recover, rebuild, and strengthen. Understanding why rest days are pivotal can help you optimize your fitness routine for better results and longevity.

Why Rest Days Are Essential

1. Muscle Recovery: Exercise, especially strength training, creates micro-tears in muscle fibers. Rest days are crucial because they allow these fibers to repair and grow stronger. Without adequate rest, the muscles cannot fully recover, potentially leading to injuries and decreased performance.

The cool-down. It also doesn't have to be complicated. A simple set of movements can recover your body and prepare you for what your next workout will be. Here are some ideas you can follow:

1.  Duration - short. The point of a cool-down is to reduce the heart rate, the breathing rate, and body temperature. Since the body is still warm, it has an opportunity to move and stretch for improved mobility (over time). You actually do not need a huge chunk of the clock after the workout to accomplish this.

2. Content - targeted. Stretch muscle groups that were used during the workout. For example, after air squats, stretch the hips (with pigeon pose), hamstrings (with floor figure four, shown in pic), calves and ankles (with foot up on the wall). Another example would be to do a child's pose after upper body pressing.

3. Application - simple. Walk for about a minute or two to get the heart rate lower. Work from more shallow breaths to deeper ones to reduce your breathing rate (if high after a hard-charging workout). Then, use a 4-5 min clock to go through multiple stretches. Prioritize the body areas you feel may end up the most tight. For each stretch position, hold for at least 30 seconds.

Follow these ideas to create a cool-down that can be used for multiple workouts or for the one in particular you have in mind.

The general warm-up. It doesn't have to be complicated. A simple set of movements can get your body going enough to be prepared for what your next workout will be. Here are some ideas you can follow:

1.  Duration - short. The point of a general warm-up is to get the blood flowing a bit more, increase the heart rate, increase core body temperature, and prepare the body for more specific movement patterns and ranges of motion. You do not need a huge chunk of time to accomplish this.

2. Content - similar. Use similar or the same movements in the warm-up that you know you will do in the workout. For example, if you know you are going to be doing weighted squats in the workout, use air squats as a way to get the body ready with proper form and range of motion. Another example would be to do a hip hinge (such as good mornings) to warm up for deadlifts. Or arm swings and arm circles for shoulder movements. Target the muscles that will be used.

3. Arrangement - simple. Use a 4-5 min clock to go through multiple rounds of a few warm-up exercises or do 2 rounds of two movements followed up 2 rounds of another two movements. For example,

2 rounds of 20 jumping jacks and 15 air squats...

then, 2 rounds of 10 stationary forward lunges and 5 inchworms

Those movements above will get your body ready for just about anything!

Something to keep in mind... cardio is not adequate for a warm-up. Do not assume that a 10 min walk/run is the only thing you need to do before you work out!

Follow these ideas in creating a few warm-ups that can be used for multiple workouts or for the one in particular you have in mind.

Comparison. Whether you notice yourself doing it or not, it’s an easy trap to fall into, especially with the social media windows into other lives. But, as the wise Theodore Roosevelt once said: “Comparison is the thief of joy.”

The Psychology Behind Our Need to Compare

It’s human nature to look around and see how we stack up against our peers. Psychologists say it’s part of our basic desire to understand our place in the social hierarchy. In moderation, this can be healthy and motivating. However, in the age of social media, where everyone’s life seems perfect, comparison often leads us down a rabbit hole of self-doubt and discontent.

The High Cost of Keeping Up

When we compare our behind-the-scenes with everyone else’s highlight reel, we’re not playing fair, even with ourselves. This skewed perspective can lead to feelings of inadequacy, jealousy, and a constant chase for more — more success, more possessions, more accolades — leaving little room to appreciate what we already have.

Walking might seem like a mundane activity, barely registering as a form of exercise to some. Yet, its health benefits are anything but ordinary.

Weight Management

One of the most sought-after benefits of any exercise is its ability to help manage weight. Walking is no exception. A brisk walk can burn up to 100 calories per mile, making it an effective tool in weight management.

Heart Health

Your heart loves it when you walk. Regular walking increases your heart rate, strengthens your heart, and improves circulation. It also reduces your risk of heart disease and stroke, two leading causes of death worldwide.

Strengthens Muscles and Bones

Walking is a resistance exercise that can strengthen your leg muscles and increase bone density. Regular walkers can reduce their risk of osteoporosis and arthritis, ensuring stronger bones and joints well into older age.

It can be overwhelming to think about what to do for exercise on vacation. There may be a part of you that is wondering if it's worth trying to work out. While we know that taking time off wouldn't be the end of the world, continuing a routine is beneficial, even if it's only a partial routine. So, once you have planned the days to exercise, utilize the tips below to keep things simple and fun while away!

1. Do what you know. Treat the new gym like your familiar gym space at home. Search for what you use on a regular basis, and create a simple workout around exercises you are comfortable doing. For me, I would program something like:

5 Rounds Of...

20 air squats

15 dumbbell deadlifts

10 hand release push-ups

2. Bring a friend! Working out is always more fun with a pal, and it's nice to have an accountability partner. You can even collaborate on what to do for the day.

3. Sign up for a class! Perhaps to be adventurous, try participating in a different type of exercise with an instructor there as a guide. And of course, bring your friend along!

4. Consider if any activities or excursions can also be included as exercise. For example, one of my clients went on a trip where she participated in snowboarding. Rather than worry about working out her normal 5-6 days a week as a separate thing, snowboarding was included as part of her exercise routine.

5. Time is precious while on vacation. The shorter (and more intense) the workout is, the more bang you get for your buck. And the more time you get to enjoy what you really came for while away!

It's easy to get caught up in the hustle and bustle of life, neglecting the most important aspect of our lives: our well-being. Self-care is not just a luxury; it's a necessity. For maintaining mental, emotional, and physical health, here are some actionable self-care strategies. I challenge you to implement just ONE!

1. Digital Detox

Our time is dominated by screens, and taking time to disconnect can be incredibly refreshing. Designate specific times of the day or week where you turn off your digital devices. Use this time to engage in activities that nourish your soul, such as reading a book (perhaps revisiting favorites), meditating, or spending quality time with loved ones.

With a bit of planning and some strategic tips, you can turn meal preparation from a chore into a seamless part of your routine. Here are some tips to help you succeed in meal preparation, ensuring you fuel your body right, even on the go.

1. Plan Ahead with Precision - Dedicate time each week to plan your meals in advance. This doesn't just mean deciding what you want to eat, but also considering when you'll have time to prepare and eat these meals. A detailed plan helps you avoid the temptation of unhealthy convenience foods.

When you go into a gym, it can feel intimidating. You may feel inadequate to do any movements or unsure of how to use the equipment or machinery. And it’s hard to shake off the feeling that everyone is looking at you…

There are some hacks to overcome this fear.

Perhaps before you do anything, approach the "why" behind going to the gym. For many years, the reasons may have been more obscure such as "I want to build my body to look better" or "I want to lose weight". While there is nothing wrong with having those reasons as a "why", a majority of the population would benefit more from a reason more applicable to every day life. "I want to be able to have freedom and independence into my 90s" or "I want to have the strength to help my family and friends." The time in the gym can be seen as an investment into fitness, and therefore health, rather than a destination to develop something so temporary. So, with that said...

1) Bring a friend! If you know you can't rely on yourself to get back into shape and need accountability, ask someone you trust to meet you somewhere or to start a program with you. You will feel more comfortable with a friend by your side.

2) Do productive research. Find out about the things you are interested in doing. Before my husband dove completely into CrossFit, he called the most local gym and asked for a tour and if he could be a fly on the wall and watch a class. After that, he decided to take advantage of the beginner's class that the gym offered.

3) Rest assured, the others in your class or beside you on the other machine are probably not even paying attention to you. And if gym-goers are actually judging you or belittling you, then you can choose another time to go or another facility! There is often another gym down the road. Find an uplifting community that welcomes all with open arms!

4) If going to an outside gym still seems pretty intimidating, you can create one at home to get in better shape! There are plenty of body weight movements you can do or things you can use around the house for "weights". For example, clean out a used gallon of milk bottle and fill it with water. There are several fitness companies that offer remote programming for you (such as Virtuosity Training 😉) to follow along with in the comfort of your own home!