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Whether you’re pregnant, have a desk job, busy and on your feet all the time, or a new nursing mama etc. You name it… everyday life can cause so many aches and pains. Making stretching a priority for you health and well-being is so important!  Here are 4 Simple Back and Hip Stretches to help improve mobility, decrease aches and pains and the benefits of all.

Wide Sumo Squat

Pigeon Pose

These are some of my daily go-to’s. 

WIDE SQUAT POSE: This is my FAV stretch right now (especially being pregnant). Strengthens the entire lower body, including the glutes, hips, thighs, calves, and ankles while opening up your hips and chest, stretches the thighs, and elongates your whole spine. This Pose helps to warm and energize the whole body. It also has added benefits like improving your balance, focus, and concentration! 

PIGEON POSE: This is a perfect stretch for tight hips because it stretches the hip rotators (the buttocks area) and the hip flexors...

You want to tone up, get stronger and know How to Build Muscle but want to make sure you’re doing the right things! Here are a few quick tips on how to gain muscle the right way to get you started.

1. LIFT A VARIETY OF WEIGHTS

Lifting heavy weights will definitely help you to increase your lean muscle mass. That and incorporating explosive exercises into your workouts like sprinting, and jumping if high impact exercises are in the cards for you. When doing so you target your type II muscle fibers. But it IS important to know that studies show that type I fibers (aka slow-twitch “endurance” muscle fibers) also have growth potential and can also help you to tone up! An example of this is doing high repetitions while still using moderately heavy weights. Something where you can perform 15 to 30 or 30 to even 50 reps! “The burn” is what you’re going for here.

Once every week or two, target those type I fibers with moderate-weight, high-rep...

Change can be difficult but change is also necessary for growth. Knowing where you are on the 5 Stages of Change can help guide you through your health and fitness journey. Today we tackle each stage and break down what it takes to move up to the next level!

Let’s Begin!

Our mind, body and attitude all play a role in our journey, so, if I were to ask you where you are at in your journey what would you say? Are you thinking about the journey, know what you need to do to start your journey or well down the path?

The Transtheoretical Model (also known as the 5 stages of change) is an integrative assessment to identify where you are at. Understanding where you are, helps you in your readiness to tackle your goals and lead to healthier behavior, but also providing you with strategies to guide you through the process.

This can be a huge asset as you discover your health and fitness path. With some hard work, and healthier nutrition you will not only reach your full...

My 7 Simple Ways to Naturally Boost Your Digestion for Fat Loss (and just overall health) coming at ya!

Life is busy. It gets ahead of you and soon enough you’re sitting on the couch at the end of the day feeling sluggish and exhausted. Low energy is just ONE sign of poor digestion and it’s a chronic issue for many women who are trying to juggle all that life has to offer. Other symptoms like gas, bloating, abdominal discomfort, constipation, body aches and pains etc also stem from digestion. Does your digestive system need a reboot? Check out my tips below which you can incorporate into your lifestyle to help!

A healthy digestive system allows your body to get rid of waste, which can help you on becoming your best self.

1. JUST EAT REAL FOODS

It’s called JERF-ing and that’s what we focus on in my newest program Define and Sculpt Program. Real food means reducing the amount of processed foods that you consume. This includes foods with a long shelf life,...

So you started 2018, with the best intentions to workout and eat healthier! “THIS is the year”, you thought. You went out and bought a gym membership, deciding that this time you would make exercising a priority in your life.

Fast forward a couple of months and those cute Nikes were just sitting in the closet collecting dust. I know what you’re thinking, “But . . . Mickayla . . . I’m just so busy and when I have the time I’m not motivated to workout.” You know you should exercise and every now and again you promise yourself you’ll do it THIS WEEK. Well, “this week”, comes and goes and before you know it it’s the week and you’re headed out for Friday pizza night or your meeting up with your girlfriends for happy hour.

Well it’s 2019 and you CAN CHANGE. And can I just say that you’re not alone in this! Even fitness professionals have to find the motivation and strength to get moving from somewhere. We...

The winter weather is hanging on it’s got me on a baking kick! It couldn’t be that I’m 32 weeks pregnant, could it?! Most of the time lots of baking means more sugar, and grains in your diet. So personally I believe there’s nothing better than finding SIMPLE recipes that are healthy and delicious. This paleo inspired bread will satisfy your sweet and salty needs guilt-free!  My Gluten-free Almond Blueberry Lemon Bread will have you obsessed with grain-free baking and will help keep you on track with all of your self-care goals!

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TIPS:

• Flours – Tapioca flour when using almond flour in the recipe helps bind the ingredients together a bit better than leaving it out of the recipe. I did not rest the recipe with out it and I haven’t tried it with wheat flours or other gluten-free flours. Substitute at your own risk!
• Depending on your oven you may need to bake this longer...

Do you find yourself constantly thinking about food? Maybe you feel like you have an overactive sweet tooth, or your stomach is a bottomless pit and you’re hungry ALL THE TIME. They’re thoughts that are common, but don’t need to be your story. Let’s dive into my How to Stop Obsessing Over Food tips.

There are so many reasons why this could be happening, I am going to cover a couple common ones. I feel confident talking and teaching on this because I, myself, struggled with it for YEARS prior to beginning my career! 

1. You are restricting yourself from the foods that you LOVE!

Food deprivation may cause you to crave these foods even more. This is the nature of the human brain! When you tell yourself, you can’t have something you suddenly want it more! These restrictions can lead to binges, overeating and even stronger cravings.

2. You are not eating enough!

Under eating can cause you to have nutrient deficiencies. If your calorie intake is...