Catch Up on Your Sleep

HI I’M KENDRA I AM A LIFESTYLE, MINDSET COACH. I BELIEVE IN LIVING A LIFE WITH A GENEROUS AMOUNT OF GENUINE HAPPINESS. I HAVE A PASSION TO GUIDE AS MANY PEOPLE AS I CAN TO A POSITIVE WAY OF THINKING AND HELP THEM LIVE WITH CONFIDENCE THROUGH HEALTH/FITNESS AND WELLNESS. Bi- weekly, I am excited…

8 Go-To Salad Dressing Recipes

Store-bought salad dressings offer convenience, but they’re often littered with sugar, unhealthy oils, and sketchy additives. Consider Hidden Valley’s ranch dressing: In addition to boasting 140 calories per two-tablespoon serving, it’s riddled with monosodium glutamate (MSG) and phosphoric acid. But preparing your own salad dressing at home can help you avoid these unhealthy ingredients while cutting…

A Beginners Guide to Battle Ropes

You may have recently noticed a wide range of professional athletes — particularly mixed martial artists — being photographed and recorded doing weird-looking exercises with ropes. Believe it or not, this isn’t some promotional trend for the next blockbuster pirate film. “Battle ropes”, as they’re generally known, are a dynamic and powerful training tool, with…

Is A Protein Shake Enough After a Heavy Lifting session ?

If you’ve been lifting for awhile, you probably know the importance of a post-workout snack or shake. But when you try to up your gains with a more intense, heavy-lifting phase, it makes sense to wonder whether your supplement regimen needs a reboot. Jon-Erik Kawamoto, a C.S.C.S. with a master’s degree in kinesiology and the owner of JK Conditioning in St. John’s, Newfoundland,…

BBQ Chicken with Peach and Feta Slaw

This summery crunch-tastic slaw is guaranteed to find its way into your recipe rotation for the rest of the season. Using ripe, juicy peaches, it’s the perfect sweet-salty side dish for any number of grilled or smoked proteins. Ingredients 5 tablespoons olive oil, divided 2 tablespoons sherry vinegar 1/2 teaspoon freshly ground black pepper, divided…

Grab and Go Breakfast Egg Cups

This portable, savory breakfast is full of possibility — and it puts your muffin tins to good use. Try this bell pepper, broccoli and mushroom recipe from Eating Bird Food or customize yours with different veggies. At fewer than 100 calories per serving, these versatile egg bites are your new best friend.   Ingredients 6 large eggs…

10-Minute, Upper-Body Workout

If you want a lean and strong upper body, spend 10 minutes targeting your shoulders, chest, arms, core, and back with our workout that strengthens them from every angle. To get the most work in the least amount of time, we’ll use something called “clusters.” The reps are listed as “3,3,” which means you’ll do…