So you’ve been giving considerable thought to your max heart rate, your muscular endurance, and your macros. But one thing you might not have given much thought is your microbiome — specifically, how it can help or hinder your athletic performance. Simply put, your microbiome is the combination of bacteria, fungi, protozoa, and viruses that live on…
Today I rode with my recumbent group on the Coyote Creek trail. I met them up in South San Jose and rode back with them. I was a bit late getting out the door so I rode up Monterey highway to the start. This is not as scenic but more direct, and I had a…
Sharing a roundup of the books I read in 2024, my plan for reading in 2025, and the top picks from the year. Hi friends! How are you? How was the weekend? Ours was relaxing and blissful after the Christmas chaos. I taught two barre classes, we watched movies, I took a 3 hours nap…
If you’re chasing athletic goals and milestones, you might be focused on training hard. Recovery is just as important as training for athletes – and you may not have considered the best vitamins for athletes. But what if the key to improving your stamina, recovery, and endurance was hiding in your daily diet? Vitamins and…
Want to get the most out of our Summer Shape Up Challenge?! We strongly believe that Accountability Groups are a key factor in keeping you motivated throughout your fitness journey. With Summer Shape Up coming up, we want to make sure to have all the tools you need to succeed, so we want to help…
When your menstrual cycle is unpredictable, it can be more than frustrating. Maybe your period surprised you by arriving early this month. Or it’s a week overdue, and you’re starting to have that late-period panic. Maybe your flow is suddenly heavier or lighter than normal, or your premenstrual symptoms are particularly intense. If any of…
This is a saying about working within your limitations. For example, in American Football, the quarterback wants to make a long pass but that receiver is covered by the defenders, so he makes a shorter pass to someone that is open. I’ve been doing this for years now, but in my case “the defense” is…
Are you looking to lose a few pounds this Summer but have no clue where to start? Well we have exactly what you need to lose up to 10 pounds in just 6 weeks! So let’s jump in, girlfriend! What to Eat to Reach your Goals: 1. Fruits & Vegetables Fruits and vegetables are packed with essential vitamins, minerals,…
Summer is the perfect time to take your workouts outside and get some Vitamin D, girlfriend! You can take any of your MOVE app workouts outside, from your Sweat Sesh to the Daily 10 or try out these suggestions! Best outdoor workouts to do in Summer: 1. Morning Yoga Start your day off right with a relaxing…
Feeling stuck in your fitness routine or starting to feel unmotivated? Don’t worry, it happens. And, the first step is being you are aware of it so you are already on track to getting back on track + getting your momentum back! We are here to help! 5 Tips to Help you Find Your Motivation Again:…
Staying hydrated is essential for meeting your goals + your overall health! But, as I’m sure you know…sometimes drinking plain water can get a boringgg. Am I right? Luckily, I have ideas on how to keep you hydrated + how to make it fun and enjoyable! 5 Ways to Stay Hydrated that Aren’t Boring: 1. Wing Woman Immunity…
Unless you’re already a trained gymnast, bar muscle-ups are one of the most challenging bodyweight movements you can attempt. In addition to requiring significant core and upper-body strength, muscle-ups demand excellent mobility, body awareness, coordination, and timing. If you’re determined to add muscle-ups to your gym repertoire, know that there’s a right and wrong way to…
After indulging on vacay, it’s common to feel bloated and uncomfortable. But, we know how much that feeling sucks, so here are 3 quick and effective ways to debloat and get back on track! 1. Move Your Body Get your body moving with some simple exercises to help release trapped gas. Try heel taps (15-20…
Hi friends! Happy Friday! How was your week? Ours was a good one. Lots of fun events with the kids and we’re headed off on a holly jolly adventure this weekend. I can’t even believe Christmas is a few days away. How are we feeling, friends?? Are you ready? I totally feel like it snuck…
Not sure what to bring as a side dish to the next party? We know it can be hard to go to family and friend parties not knowing if the food there will help you to reach your goals. We recommend bringing a yummy and healthy side dish for everyone to try + you will for sure…
There is a lot of information out there about collagen and I know it can be confusing on which what is truly best for you. So, I am going to give you all the details and break it down for you! Collagen is the key to maintaining youthful skin, strong nails, and healthy hair. As…
Last week of Summer Shape Up is HERE!! Whether you have completed all of the challenge up until this week or half of it, it is time to jump back in, get motivated, and finish strong. That Grand Prize is waiting for you;) 5 tips to help you stay on track during the final week: 1….
If you’ve scrolled Instagram, YouTube or Tik Tok, you’ve probably seen tons of different fitness coaches and trainers, but how do you know if a trainer is legit? Over the years I’ve watched hundreds of people start to sell training and nutrition programs online with ZERO certifications, zero experience training actual clients and no oversight. …
Has waking up drenched in sweat become a nightly ritual? Consider this your cue to find a solution. Because night sweats are more than annoying (and a strain on your hamper); experienced often enough, they can take a toll on your overall health. “They can mess with your mood by disrupting your sleep. They can…
I spent years in a crazy workout cycle. I’d go super hard for a few weeks, not really see much change and give up. And repeat. Can you relate? Not All Exercise is Created Equal Experts recommend a MINIMUM of 150 minutes of exercise each week to maintain a healthy weight and get all the…
Protein is one of the essential building blocks of the human body, crucial for building and repairing muscle. If you’re interested in gaining muscle and/or shedding fat, you likely know how important it is to boost your daily intake of this macronutrient. But is there an upper limit to how much you should consume? How…