foam roll quads

Foam Roll Exercises

Foam roll exercises can help decrease soreness, improve flexibility, improve circulation, and prevent injury by loosening muscles. Sometimes it hurts so good though. It is not for the weak of mind. You know when you hit that knot in your shoulder during a massage? Yeah, that…

healthy without rules

A Week of Meals Challenge

I believe one of the more important things you can do is eat meals together with anyone who is close to you. To cook and to consume a whole, healthy meal. It’s important to at least try that to see big changes in the long run.…

Stretches For Outer Hip and Knee Pain

The IT band is a band of fascia that runs from the outer hip to the outer knee. IT band tightness can be responsible for pains in the hip and knee. When I was working in the orthopedic clinic, so many people came in with hip…

how to hide vegetables

How To Hide Vegetables

Vegetables are a food that we all need to consume. I know, it’s hard. I didn’t eat vegetables as a child, and if I did, it was from a can. Which may be better than anything, but it took some time to appreciate the flavor and…

Black Bean Brownies

The Healthiest Brownies You Will Ever Eat

I love brownies. I’m calling these “The healthiest brownies you will ever eat” because that’s what I like to say when I make them for gatherings. At my previous job, I was known as the “healthy dessert lady”. I made black bean brownies for all the…

sourdough pancake recipe

Sourdough Pancakes

Almost every Sunday, I make sourdough pancakes for my husband and daughter. The sourdough pancake recipe I use will melt in your mouth and be your new favorite breakfast. I talked about sourdough starter in my homemade sourdough bread post. It’s a useful ingredient to have…

interval training

An Equipment Free Total Body Workout in Under 30 Minutes

This post includes an equipment free 30 minute workout using interval training created by Jessica from I Am Teacher Fit, find out more about her below! These days, most of us are incredibly busy. It can be a struggle to ensure we’re getting enough sleep, drinking…

thread the needle stretch

5 Twists To Loosen The Spine

You know that feeling when your back is all loose? It’s perfect. Twisting stretches can apparently help digestion, improve sleep and promote relaxation. Stretching in general has so many benefits and there’s no reason it should be skipped, it can even prevent back injuries. Sign me up!…

Baked quinoa mac and cheese

Quinoa Mac & Cheese

When I was a young child, I enjoyed eating hot dogs with the blue box macaroni and cheese. Who else ate that?! Now it’s still comforting in a way… though we know that it is not too healthy and there were no vegetables. I made this baked quinoa…

healthy without rules

Living Healthy Without Rules & One Year Of Blogging

I have been a “blogger” now for one year! Honestly I never thought I’d still be doing this since it took years of my husband convincing me to start a blog. I spent years pursuing and working in a career that wasn’t for me. Fortunately I am a…