My favorite functional stretches

Web Admin 0 41 Article rating: No rating

Sharing a roundup of some of my favorite functional stretches to add to your routine.

Hi friends! How are ya? I hope you had a great weekend! We had an amazing date night at Locale, I caught a hot yoga class, worked on Vitality (we start TODAY! last call!), and we met up with friends for dinner and drinks. I hope you had a lovely one, too!

For today, I wanted to chat a bit about functional stretching and share some of my faves. I know that stretching can be a fan fave, or something people loathe, but I think that it can be helpful to incorporate functional stretching (that makes sense for your activity level and lifestyle!) into your routine.

My favorite functional stretches

Why is functional stretching important?

Functional stretching, also known as dynamic stretching, involves moving your body through a range of motion to improve flexibility, mobility, and muscle activation. This type of stretching is different from static stretching, where you hold a position for an extended period. Functional stretching offers a range of benefits that are particularly relevant to physical activities and sports performance.

Here are some key benefits:

Improved Range of Motion:

Functional stretching involves dynamic movements that mimic the motions you’ll use during physical activities. This helps improve your joints’ range of motion in a way that’s relevant to your chosen sport or exercise.

Enhanced Flexibility:

Dynamic stretching helps increase the flexibility of your muscles and connective tissues by actively stretching and lengthening them through movement. This can contribute to better overall flexibility.Warm-Up for Activity: Functional stretching is often used as a warm-up before engaging in more intense physical activities. It gradually increases blood flow to your muscles, which helps prepare them for the demands of your workout or sports.

Activation of Muscles:

Dynamic stretching engages and activates the muscles you’re about to use. This can help improve muscle coordination and responsiveness, leading to better performance and reduced risk of injury.

Improved Blood Flow:

As you move through dynamic stretches, blood circulation to your muscles increases. This brings oxygen and nutrients to the tissues, enhancing their readiness for physical activity.

Injury Prevention:

Dynamic stretching with controlled movements and proper form helps improve joint stability and can reduce the risk of muscle strains and injuries during exercise. When you’re taking a muscle through the full and correct range of motion, it can help to prevent altered movement patterns, and imbalances that can lead to injury.

Neuromuscular Coordination:

Functional stretching promotes communication between

Friday Faves 8.25

Web Admin 0 45 Article rating: No rating

Hi hi! Happy Friday! How was the week? I hope that you’ve had a great one! The Pilot was in and out most of the week, so I’ve been wrangling the crew here. They’re fully back to school with homework and events, and while I don’t really know what our schedule will look like yet, it feels good to be back into things. I also got my first massage in over a year (bless it), met up with a friend for a yoga class, and had a dry eye specialist appt. I’d love to hear what you’ve been up to!

This weekend both kids have birthday parties and I’m putting the finishing touches on Vitality. If you’re looking for a hybrid 1:1 and group coaching experience, you can join in here. This will also be the *hub* for my 1:1 clients since it will host videos and downloads on multiple wellness topics in one spot. This way, they can continue to work on foundations while we work together, and also enjoy lifetime access.

Check out the details here and send me an email ( subject VITALITY) if you have any questions.

it’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

(Pic from date night with my love!)

Friday Faves 8.25

Read, watch, listen:

Listening to the audiobook of this and it’s incredible so far. If you’re raising girls (especially ones in the tween stage), I highly recommend it.

The behind-the-scenes glimpse we all needed.

How did you prepare your child for the first day of school?

The pressure to dream big and the beauty of wanting less.

Favorite podcasts for kids.

Fitness + good eats:

Community detox! We are joining in on the massive EquiLife community detox; last time there were over 50,000 people! We start on September 11th as a group. I have a call with EquiLife later this morning and am excited to hear what they have to say. If you know you want to join in, comment on this post and I’ll email you the details as soon as I get them! I’ll also update this post after the call.

Read more

How to Maintain Your Weight Loss Results

Web Admin 0 44 Article rating: No rating

How to Maintain Your Weight Loss

Can you even believe it? Our 6 week Summer Shape Up challenge is over, but girlfriend – you are JUST GETTING STARTED. Whether you are trying to maintain your weight loss or keep pushing yourself further, this is how to make it happen this fall.

Finding Your Balance

Maintaining your results doesn’t mean sticking rigidly to the same routine forever. It’s about finding the right balance between sticking to the foundational habits you’ve built during the challenge and being flexible to make adjustments that make sense for your lifestyle.

Schedule Your Workouts

It doesn’t have to be the same time every day, but schedule your MOVE workouts into your week ahead of time to ensure it’s non-negotiable part of your routine. If you need to change it, that’s ok, but reschedule it in the moment. Don’t wait to “figure it out later.” It’s too easy to let that time slide if it’s not planned.

Mix It Up…The RIGHT Way

Progress comes from repetition, but that doesn’t mean doing the same exact workout day after day. The programs in MOVE are designed to give you the best balance of training styles while still providing flexibility. Try out the new videos, take your workout outside, join Katie’s live workouts, or checkout a new class with a friend on your cardio days. Keeping it fresh can help you stay inspired and prevent any boredom from creeping in.

Read more

Focus On: Orangetheory Fitness

Web Admin 0 45 Article rating: No rating

For today’s Focus On post, I’m thrilled to share my Orangetheory Fitness experience with you! I’ve actually wanted to try an Orangetheory workout ever since I first heard about it, and was so excited to see that there is an Orangetheory studio in Point Loma.

This workout is a game-changer, perfect for anyone looking to maximize their calorie burn and reach their fitness goals. In just 30 minutes, I was able to achieve my maximum heart rate while doing intense strength training. And the best part? I spent 12 minutes in the orange zone, which has been proven to have an excess post-exercise oxygen consumption effect (EPOC). Meaning I’m still burning calories long after the workout. Orangetheory definitely lived up to the hype – it’s an incredible workout that keeps you on your toes.

I took my first class last week and here’s what I thought.

What to Expect from an Orangetheory Workout - Orangetheory Fitness review | | #orangetheory #orangetheoryreview #orangetheoryfitness #orangetheoryworkout

Orangetheory Fitness

(Photo Source: Orangetheory Fitness)

What is Orangetheory Fitness?

So, picture this: You’re at the hippest fitness studio in town, Orangetheory Fitness. And boy, do they know how to make you break a sweat!

It’s a heart rate-based interval training session that combines the best of rowing machines, treadmills, and an impressive array of strength equipment. Talk about a full-body workout that hits all the right spots! Whether you’re a beginner or a seasoned gym-goer, the beauty of Orangetheory Fitness is that it caters to all fitness levels. You can even keep track of your intensity levels with the ingenious green, orange, and red zones displayed right in front of you. It’s like a traffic light for your fitness journey, guiding you towards maximum burn and exhilaration.

Signing up for a class is a breeze, and once you get in there, get ready to unleash your inner beast – from sweat-drenched sprints on those trusty treadmills to powerful strokes on the water rowers. The name of the game here is high-intensity interval training (HIIT), and the result? A workout guaranteed to leave you feeling like a superhero. Can you say, “Kapow!”? So if you’re ready to level up your workout game and conquer any challenge, Orangetheory Fitness is the place to be. Say goodbye to mediocrity and hello to a body that’s glowing with strength and vitality!

What to Expect at Orangetheory

A calorie scorcher and a major sweatfest. Like any workout, you get out of it what you put into it, but Orangetheory is a wonderful blend of heart-pumping cardio and muscle-building strength.

When you first arrive, you receive your heart rate monitor (“pod”) for the day. You attach it to your chest strap and during the class, your name and h

Easy Back To School Dinner Recipes

Web Admin 0 47 Article rating: No rating

Get ready for the back-to-school season with these easy and delicious dinner recipes. Discover quick and wholesome meal ideas to simplify your evenings and bring your family together.

The back-to-school season is upon us, bringing with it the hustle and bustle of busy schedules and endless to-do lists. One challenge that often arises is preparing wholesome and satisfying dinners that everyone enjoys. We have our go-to easy weeknight dinners, but I put together another list of healthy recipe ideas for back-to-school season that are easy to prepare.

Check out the ideas below and please share your favorites in the comments section – I’m always looking for new ideas!

Easy Back To School Dinner Recipe Ideas

1. Sheet Pan Chicken Fajitas: A quick and colorful option, sheet pan chicken fajitas are a great way to incorporate lean protein and a variety of vegetables into your dinner. Toss sliced bell peppers, onions, and chicken strips in a flavorful blend of spices and olive oil. Spread them out on a baking sheet and bake until the chicken is cooked through and the veggies are tender. Serve with warm tortillas, salsa, and your favorite toppings – guacamole, of course!

2. One-Pot Pasta Primavera: Simplify your dinner routine with a one-pot pasta primavera that’s bursting with fresh flavors. Combine pasta, colorful vegetables like cherry tomatoes, broccoli florets, and peas, along with a creamy sauce made from a mixture of chicken broth, heavy cream, and Parmesan cheese. Cook everything in a single pot for easy cleanup, and you’ll have a creamy and satisfying dinner ready in no time.

3. Stir-Fried Rice Noodles with Tofu: For a vegetarian-friendly option, whip up some stir-fried rice noodles