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Come get your dose of all things that will help you eat well, move well, think well, and BE well!

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Let's Talk About Shin Splints!

be well move well Sep 14, 2021

In this highly "interrupted by a 3 year old" video, I am going to share a bunch of tips to think of when it comes to shin splints.  What causes them, and how to reduce them! 

Potential Causes:

  • flat feet
  • worn out shoes
  • running surface (too hard like concrete, or too soft like grass)
  • "too much too soon" overuse. Beginners are more at risk.
  • Not using "floppy ankles" 
  • Pushing off toes and landing on heels
  • Slow stride vs. "quick feet"

Potential Fixes:

  • Take my 5 Weeks to 5k Running Clinic, of course! We go over all of the form and technique of proper foot placement and stride in lessons 1 and 2! (and you can take lesson 1 for free on the website!)
  • Massage the shin AND calf muscles.
  • Ice
  • Rest. You may need to scale back your mileage or running until they go away. You did too much, too soon! Or begin practicing floppy ankles and see if they reduce.
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Do you wake up with a dry mouth? This could be the culprit.

 

We are evolutionarily designed to nose breath. The nose is the start of the respiratory system.  The mouth was evolutionarily designed to begin the digestion process, not the respiratory process. Mouth breathing is essentially an "emergency state" that we have come to live in.

Nose breathing releases nitric oxide in the body, which increases the CO2 levels in the blood. The level of CO2 in the blood then regulates the release of O2 into the cells to maintain the balance. Mouth breathing does not release nitric oxide, and thus, less oxygen gets released into the cells (leading to all sorts of symptoms such as fatigue, anxiety, depression, digestive issues, immune issues, etc.)

Mouth breathing, especially while asleep, plays a HUGE role in dental health.  Tooth decay and cavities are a big sign of mouth breathing because  when the mouth is dehydrated (ie: you wake up with a dry mouth), there is little saliva in the mouth. Saliva plays a key role in maintaining a healthy...

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10 Steps to Fixing Your Consistency Problems

Are you finding that you start out strong with a goal, but then fall off the wagon because you're not consistently working toward that goal? Listen in as I share 10 tips to increase and improve your consistency problems in any goal or habit that you want to implement into your routine.

  1. Ask yourself: Do you really want what IT is? (do you want it for you, or is it something that you think someone else wants for you?) If yes? continue on. If no: Pick a new goal, because this one will not work.
  2. Can you picture You 2.0 doing this habit consistently? If yes: keep doing it and picturing the future you doing this habit. If no: Not going to happen, pick a new goal that you can picture the future you doing. (The You 2.0 thought is a great technique I learned from Manifestation Teacher, Tara Brunet.  I am a part of her membership, and am always learning better ways to manifest the things I want into my life via her talks, podcasts, and workshops! Highly recommend!)
  3. What doubts do you...
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How many days of the week should I exercise?

be well move well Mar 09, 2021

In this video, I am going to share my advice on how many days of the week you should exercise. Note: every body is different.  Some bodies require more, and some require less.  You'll also hear folks say you only need to exercise 1x per week and others say you have to exercise every day. And guess what? There's also research to back up each of those statements. Below I'll share my balanced approach to determining the amount of exercise most folks would benefit from.

Here are my 4 stages of "how many days of exercise should I do."

Stage 1: Just move your body every day. If you can, walk, ride a bike, swim, dance, yoga, active play, etc. for 30 minutes every day. This can be something like "walk to the grocery store" instead of drive.  Just move.

Stage 2: Once you're moving your body daily, take 2 of those days and incorporate some sort of strength training. This doesn't have to scare you. It can literally be 10 minutes of strength training.  Just add in 10-30...

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Try this visualization on your next run or workout.

be well move well Dec 22, 2020

No matter what's going on in life, or how you feel on the inside, there is nothing stopping you from visualizing (or daydreaming). 

This visualization that I want to share with you is one that I practice often when I'm out for a run (but you can do it anytime, or for any type of workout).  

Start by picturing that perfect runner. Picture what they look like. What they are wearing. What they are feeling. What they are thinking. What they are listening to, etc. Go through as many of the details as you can. (Again, I'm using running as the example, but you can picture anything).  

When you're running, and feeling "off," or simply not energized, dragging, or dreading it, I want you to "step inside" that visualization of the perfect runner.  Imagine that that person IS you.  YOU are running as if you are the perfect vision. 

When you do that, take notice of how your posture changes. Does your running go from feeling like a struggle, to a little...

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Three Lower Body Movements to Counterbalance Running

be well move well Nov 10, 2020

If you're like me, and running is your cardio exercise of choice, you may find that your legs become a little imbalanced. (Running is a very linear-forward/backward movement).  The three exercise movements I am going to show you here help to build strength and balance for lateral movements (side to side movements that don't happen much in running). 

Watch my instruction below, and give the three exercises a try! You can simply do 1 round of each (10 repetitions of each), or you can repeat the circuit of all 3 for as many rounds as you'd like (or for as much time as you'd like!)

Exercise 1: Side Lunge Sit Slides
Exercise 2: Side Lunge to Balance
Exercise 3: Plie Pulse to Squeeze

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When Your Destination Seems Out Of Reach.

 

When your destination seems so out of reach and unattainable, the only way to get there is to "trust the trail" and keep making forward progress, even if it's one slow step at a time.

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Bicep and Tricep Superset Combos

move well Sep 23, 2020

Check out these two simple supersets to work your biceps and triceps! In the video below, learn what a superset is and why incorporating supersets into your workouts can save you time and help you to be more efficient.

 

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The Culture of Fear For Moms.

When I had my daughter, 2 years ago. I entered a world that I never could have imagined existed.   You mean, I have to take care of this thing that came out of me and stop taking care of myself?  I know plenty of women feel instant love and instant "motherhood."  Me? Not so much.

The first year was full of fear, doubt, anxiety, depression, hormonal imbalance, weight gain, and worry.  After a stressful and complicated pregnancy that landed me in the hospital for 3 weeks just to keep the baby inside long enough to grow, I then had about every breastfeeding struggle known to (wo)man. Top that off with a baby that wasn't growing, and a medical system that made me feel like a failure for having a "failure to thrive" baby. 

The doctors told me I was harming my baby by trying to exclusively breastfeed. They told me if I didn't supplement with formula,  my baby would be in danger.  They made me fear that my baby was hungry and that I was the...

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From "Fat Ass" to "Supermom."

Don't let the title of this post deceive you. It's not about calling yourself a fat ass. It's not about labeling yourself as supermom.  It's about the split second it takes to change a thought. It's about the split second it takes to change your life.  

Change doesn't have to take years (though often it's a journey and does). Change doesn't have to be drawn out and dragged on.  You can literally "change" in a split moment decision.  And guess what, we get the opportunity for these split moment decisions THOUSANDS of times per day. That means, you have thousands of chances to change your life ON THE DAILY! 

Now, let me give you a little back story. Growing up, I was never a skinny kid. In fact, quite the opposite. I would run around my hometown block for exercise when it wasn't swim season (I was a swimmer growing up).  I don't know about you, but who wasn't a self-conscious teen, especially an overweight teen?  Every time I ran, I took the...

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