As the leaves turn golden and the air carries a crisp chill, there's no denying that autumn is upon us. This season is a beautiful reminder of the impermanence of life, a time when nature sheds its vibrant summer attire in preparation for a period of rest and rejuvenation. In the same way, we can embrace this season as an opportunity for personal growth, reflection, and letting go. To aid in this journey, we can turn to yoga, a practice that connects mind, body, and spirit. Here are some yoga poses that can help you reflect and release, just like the autumn leaves gracefully fall from their branches.

If you're anything like me you carry a lot of tension in your neck and shoulders.  We spend a lot time sitting, staring at screens, and don't use the best posture while doing so.  Poor sleeping positions, jaw clenching, and injuries can also contribute to muscle tightness, pinched nerves, and pain.  

Satisfy your sweet tooth and cool off this summer with one (or all) of these delicious frozen treats!

Who needs added sugar? Fresh fruit is the star that sweetens most of these frozen delights.  Protein packed Greek yogurt and cottage cheese provide the creamy base for the "ice cream" we crave on hot summer days! 

What's your favorite flavor?  I'm partial to the chocolate cherry nice cream and the pineapple dole whip!  So refreshing!  

Just because you're on vacation and don't have access to a full gym or your normal fitness equipment doesn't mean you need to put your workouts on hold!  While it can be tempting to fall into full relaxation mode​ there are so many benefits to maintaining a workout routine, even if it's modified in time and intensity.  

Let me preface these recipes by saying that cooking is not one of my passions.  I can usually create some moderately palatable dishes on occasion, but I’m far from a professional or master in the kitchen and I usually do everything possible to avoid cooking.  I’m guessing a lot of you can relate.  Following a recipe proves challenging at times, as my results tend to be very different from the advertised or desired outcome.  I often think it would be nice if someone had already gone through the trial-and-error portion of following someone else’s recipe; what worked, what didn't, and how to modify for a better result.  My hope is that I can provide that service for you!  Welcome to my mediocre cooking blog.  I’m here to share my experience, thoughts, and tips to help you avoid making the same mistakes.   
Today's adventure: Corned Beef and Cabbage

​Have you ever taken the time to see what a recommended serving looks like?  It can be shocking how small a measured serving size is in comparison to the serving size we generally eat!  Do you even think about portion control when you’re preparing meals, eating out, or snacking? 

There is a mentality that “bigger is better” in our culture.  We expect large portions when we order meals from restaurants, we supersize our value meals, and many of us still live with the mindset that we are to clean our plates at every meal.  It’s no surprise that we eat mindlessly, take in too many calories, and struggle with weight. 
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Chances are you’ve been on at least one restrictive diet in your lifetime.   You may have tracked calories, points, or measured food.  While these tracking and food measuring methods can be beneficial initially to give you an honest look at your eating habits, the practice becomes tedious, impractical, and frustrating over time.  It’s important to develop skills that make it easy to eat moderately and mindfully.

​So... you want to change your lifestyle? 
You want to create healthier habits?
You want to move more or start a workout program?
You want to improve your diet to include more nourishing food?

What is holding you back?

I can't count the times I have seen members walk into the gym, hang up their coat and keys, and immediately begin lifting heavy weight.  

With busy schedules it can be difficult to fit in a solid workout, so it's common to skip a warm up.  This can be problematic as your muscles and joints are cold and tight making them more vulnerable to injury.  

For optimal performance and the prevention of injury take a few extra minutes and prepare your body for your workout.