Fresh Salad Idea

This is a great quick and refreshing recipe for a lighter lunch. 

Arugula is a powerful antioxidant and has anti-inflammatory properties, which means it’s great for disease prevention and good for our immune system. I love this super simple salad because it’s tasty, refreshing, and simple to make! You can add chicken or tofu to this salad for extra protein.

Arugula Orange Salad
Serves 2arugula-salad

3 cups fresh arugula
1 orange – fruit sliced into discs
1 avocado – sliced into long, thin strips
1-2 roast beets – sliced into discs
2 TBS sunflower seeds

Juice from 1 lemon
1 teaspoon Dijon mustard
1/4 cup olive oil
1/8 cup apple cider vinegar
Salt to taste
Pepper to taste

Blend ingredients together in a bowl and drizzle with dressing

Walk (or Run!) Off the Bulge

Walking and running are the quickest ways known to blast up to 25 % more calories, boost your energy instantly, and sculpt lean, sexy muscles! Learn about the best new gear to burn the bulge.

W8FIT weighted belt

Forget holding dumbbells, there is a better way to burn calories while you walk: wear a weighted belt. According to recent research,  a 140-pound woman might burn about 30 more calories on a 45-minute walk with a weighted belt. Experts suggest you start slow and with light weight to reduce injury risk: Begin by wearing two to three lbs and increase by one lb every few weeks until you reach the max weight on the belt.

You already know that walking is great for your arms, legs, butt, and heart, but here’s a little-known fact: It’s also a great way to flatten your belly. The W8FIT 5-7 lb Weighted Belt is perfect for adding resistance training and firming up your core. It is made out out neoprene that increases your thermal core temperature to help shed away unwanted inches.

Another tool for sculpting your arms is weighted wrist cuffs. While walking, bend your arms slightly and get a gentle swing going to the rhythm of your pace, and it will feel like you’ve done a weight session at the gym. Using the wrist cuffs works not just your upper and lower arms, but your shoulders as well. This is an easy and time saving way to boost the benefits of your walking/running routine. 

Now all you have to do is hit the pavement.

Is it time for new Gym/Running Shoes?


You’ve found your favorite gym shoes, but even the perfect shoe has an expiration date.  Over time, the cushioning and tread breaks down, leaving your perfect shoes less effective. Running in shoes that have “expired”  increases stress and pressure on your joints, potentially causing injuries in your ankles, knees, legs, hips… even your back!

So, how do you know when you need to replace your gym shoes?


If you workout and wear your shoes 5-7 days a week, then you would want to replace your shoes every 3-4 months. I know this sounds quick, but your body will thank you. You can always save your old shoes for that mud run you wanted to try : )

If you use your shoes 3-4 days a weeks, then your closer to the 6 month mark.


Check the tread.  If the tread is wearing away, it’s definitely time to replace the shoes.

Pain in your body

If you are getting sores on the bottom of your feet, pain in your knees, or lower back pain, then it’s definitely time to change those shoes out.

As an aerobic instructor, I wear gym shoes every day. I always keep at least two shoes in my closet and switch back and forth between the pairs.   My foot is cushioned in a slightly different way in each pair and I’m hitting the ground in a different pattern with every workout.

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