Real Advice.
No Fluff. No Shortcuts.
Workouts, nutrition, mindset, and everything in between. Written for real people who want real results and a routine that actually sticks.
Why giving your maximum effort during your workouts is so important
I had a member who showed up every single week for four months and barely changed. Then we had one honest conversation about effort. Two weeks later everything was different.
You suck. No you don’t. But maybe your fitness routine sucks
Summer is over and it's time to start or restart your fitness journey. How do you start; or if you just laid back and chilled during the summer, how do you restart? How do you make a habit and keep that habit? Let’s take a look.
Quick ideas for breakfast, lunch and dinner
One of the issues we run into when it comes to maintaining a healthy lifestyle is the time and effort it takes to really take care of your mind and body. I know it’s already a struggle to fit in your workout. Now, on top of that, people really struggle with preparing adequate meals that fuel your body with the nutrients in needs. People also struggle with what to make. Fear not, TEAM! Amanda, from Amanda Lauren Wellness, to the rescue! She broke down three simple meals to have for breakfast, lunch and dinner below. Amanda offers services to help provide guidance, empowerment and accountability to help you achieve your health-related goals and accountability to help you achieve your health-related goals.
SUMMER RECIPES
SUMMER RECIPES! I can feel it in the air, summer is almost here! Summer Peach and Burrata Salad with Crispy Chickpeas, Chipotle Chicken Sweet Potato Skins, and Crispy Parmesan Carrot Fries sound good to you? If so, check out the blog for the recipes!
How to Tone Your Abs: What Actually Works (And the Workout)
Everyone has abs. The question is whether you can see them. Here's the honest breakdown of what it actually takes to tone your midsection — diet, training, and the workout I use.
What Are Macros? How Tracking Protein, Carbs, and Fat Changes Everything
Macros is short for macronutrients — protein, carbs, and fat. Every calorie you eat comes from one of those three. Once you understand what each one does and how to use them, the way you eat changes completely. Here is everything you need to know to get started.
CARDIO + STRENGTH WORKOUT
Time to get SHREDDED with this strength and cardio workout. I will say it over and over, doing only cardio will not create the changes you want to see. You absolutely MUST incorporate strength into your workouts. You are going to feel the sweat dripping and your muscles burning after this one. You’re welcome in advance.
20-Minute Tabata Workout You Can Do at Home
Twenty minutes. That's all it takes. Here's exactly what Tabata is, why it torches calories for hours after you stop, and the full follow-along workout video.
Are you an athlete?
What makes someone an athlete? Why do I constantly say in class, “if you have a body, you ARE an athlete?” What we think, we believe. What we say on repeat, we accept as truth. Let’s start changing the narrative.
Benefits of Cold Showers: What Happens When You Do It Every Day
I started taking cold showers because of Wim Hof. Seven benefits backed by research, the three pillars of his method, and a step-by-step guide to actually starting.
Breakfast, Lunch, Dinner + Dessert Recipes
Healthy eating doesn't have to be complicated. Here are simple, delicious options for breakfast, lunch, dinner, and dessert that are quick to make and actually good for you.
Safe Cookware: What to Use and What to Avoid
The coating that makes nonstick pans easy to clean is one of the most hazardous legal chemical groups ever created. Here is what to use instead and the brands actually worth buying.
What is the Perfect Diet?
What is the perfect diet? To help figure it out, researchers are looking to our hunter-gatherer ancestors, known for excellent metabolic health as well as their relative lack of chronic diseases and obesity. A recent study, published in the Obesity Reviews journal, analyzed diets, lifestyles, and physical activity levels of hundreds of modern hunter-gatherer societies to research best practices for maintaining health.
How to Make and KEEP a New Years Resolution
Ah, the famous New Years Resolution. According to numerous research studies, people fail after February. Why is it so hard to stay consistent to a desirable goal? You’ll give yourself your best shot at success if you set a goal that’s doable, meaningful and measurable. Check out best practices for achieving your goal in the blog!
Foods Which Look Like the Body Part They Aid
Did you know a walnut looks exactly like a brain and is one of the best foods for brain health? Ancient wisdom says foods that resemble a body part benefit that body part. Here's the science behind it.
20 Healthy Food Swaps to Boost Your Health
Life is stressful - preparing healthy meals and snacks for yourself and family shouldn’t be. We use ingredients on the daily that aren’t the best for us - we rounded up 20 swaps that are just as delicious. These swaps increase your nutrient intake, reduce calorie consumption and promote your overall health.
Soups and Sweets
Welcome, freezing cold weather! Weather like this calls for delicious soups that are going to warm your belly and cure nasty colds. We went apple picking and needed to use up all of the delicious apples so you can also look forward to a few delicious apple desserts (healthy of course).
The Truth About Coffee
You all know I have been talking mad smack about coffee recently. I wanted to go into more detail regarding my experience with and without coffee. While I understand coffee has benefits, when overindulged, can lead to some pretty serious consequences that affect your day. If you struggle with headaches, energy crashes midday, hunger cravings, mood swings, sleeplessness, you may want to take a look at your coffee intake and your source of energy throughout the day. Read about the good benefits and negative effects of coffee in this weeks blog.
What Should You Eat After a Workout?
What are some of the best food options to enjoy after a workout? Aim for foods that are easy to digest + complex carbs, clean protein & healthy fat. Check out our post-workout meal and snack suggestions in this weeks blog!
The Best Foam Roller Stretches for Each Area of Your Body
If you workout often, you are probably not a stranger to knots. Knots and soreness can be downright painful. Answer to the pain - foam roller stretches! Foam rolling helps release muscle tension by making the top layers of tissues more flexible. It's a very inexpensive way to help alleviate pain as well as break down some of those trigger spots.