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It seems Mother Nature has some snow in mind lately! So here’s a quick leg day workout that you can do right in the comfort of your own home. No equipment necessary.
Make sure you do a quick warmup before you dive in! Take a 5 minute walk, a couple laps around the house, shovel some snow, anything to get some sweat going!
Be sure to take a few seconds to rest either after each exercise or a :90-2:00 after each round. If it seems to easy do a couple extra sets, throw on some extra reps, or grab a dumbbell!
It’s easy to get caught up in the numbers game when it comes to weight loss. It happens to the best of us.
That’s why you need to take a step back, or better yet, have a professional guide you along the way to a healthier lifestyle.
Here are 7 Facts that you may not have known about weight loss:
It’s so tempting these days to stress eat, all the time. Stress levels have never been higher & the kitchen has never been closer to the office. One of the most common ways to deal with stress is to reach for snack cupboard - but the small comfort comes at the cost of our waistlines. So what can we do when the urge to dive head first into the Oreo bag is overwhelming?1. Take 3 deep belly breathes. 2. Drink a tall glass of water. 3. Take a walk around the block with your pet - the fresh air is good for both you and your pup! 4. Check out a 5 minute meditation guide from our friend The Phoenix Yogi 5. Put on your favorite song & forget the world for a minute. Danc
Looking through my photos this morning, this picture of my smoothie got me thinking. As women, we spend SO much time & energy into controlling what goes into our bodies. I know I have. This morning, I have a 144+ day streak of tracking in My Fitness Pal. Before that, another 100+ day streak. Looking back through it, I have a fairly detailed account of everything I have eaten for a solid year.
This morning I deleted the app.
Why? Because our lives are made up of more than just a list of foods that go into our mouths. I know enough about my body to be able to trust it. Trust it to carry me through adventures, move well, and enjoy the foods I love without guilt. I used to track, and have my nutrition clients track as well. Not anymore. There are better w
Struggling to find ways to work healthy habits while the gyms are still closed? We’re all in the same boat. Here are 3 super easy ways to improve your health while resources are limited.1. Walk more. Walking increases our NEAT, or energy used during the day. It’s also a great way to clear our heads & release some stress.2. Make protein & veggies priorities. These help keep us full, support our natural digestion, and encourage lean muscle. (In truth, all muscle is lean, but I digress).3. Take 5 minutes a day to meditate. Setting aside time to clear your mind of stress & focus on positive affirmations is a great way to start your day. A good friend of mine, The Phoenix Yogi, hosts a guided 5 minute meditation & reflecti
I can’t say enough good things about Jottful, a locally-owned website company that built & maintains my site. 100% friendly, affordable, and does exactly what I ask (plus a little extra sometimes)! They also have Scout, the world’s most adorable mascot.If you’re self-employed or a small business owner who needs a new website, I recommend Jottful, the company I use. Jottful’s unique because they build the website for you BUT it’s really afford
Core Stability is a key component of success for an athlete. Anyone can slap together a bag workout that leaves an athlete sweaty & tired, but is your athlete getting a comprehensive program that is preparing them for their sport? Here at Hoxie Strength & Fitness, we prioritize the following:Power - nearly all sports use power based movements to ensure speed & acceleration on the field/ice/court/etc. There is a power component written into every athlete’s program that is specific to their sport & ability levels.
Progression - we monitor your athlete’s progress and apply the progressive overload principle to ensure that they are making gains in the proper areas. No Hoxie Strength & Fitness athlete will ever enter their s
About a year ago, I made a big decision. I decided that I was done listening to the naysayers. I was done being told I wasn’t good enough, smart enough, or pretty enough to cut it in the fitness industry. And I was done giving more than half my income to someone that had no hand in my business. A year ago I decided that I was going to open my own studio gym...Did I have the experience that most entrepreneurs have when they go solo? Nope. Did I qualify for a huge bank loan? Go fish. What I did have was a small but loyal group of clients (seriously I love you guys!), a supportive family, a good business coach and a SUPER stubborn personality to boot...Flash forward to today. I have the
“It’s kind of fun to do the impossible.” -Walt DisneyWhat sounds impossible for you? Is it making it to the gym twice a week? Is it seeing yourself step foot into a gym? Is it eating healthy 80% of the time? Or even just eating a vegetable?Why are these things impossible? Maybe the kids are running you ragged. Maybe you feel like it’s too much work to reach your “ideal” goals. Imagine yourself 10 years down the road. If nothing about your health & fitness changes, will you happy?Here’s the bottom line fam: if you put half as much energy into reaching your goals than you do into excuses & worrying about your weight, then you could do the impossible too. And Walt’s right, it is kind of fun
Here at Hoxie Strength & Fitness we put an emphasis on community, inclusiveness, and making fitness a part of your lifestyle.Everyone is family here, and fitness should always be a family thing! Did you know that kids imitate what you do? If you make it a habit to sit on the couch to eat & binge Netflix, so will you kids! If you make it a habit to include fruits, veggies, and lean protein into your diet, so will your kids! We always encourage families to work out together and build healthy foundations for the future.
How often do your rush through your day? Rushing through meals, always go-go-go, always ready to check the next item off the list. As modern humans, we expect everything to be fast, microwave ready. We hate change, partly because it takes time and effort. It isn’t instant. Guilty as charged. I want things snappy, super quick and to be moving on before the ink’s dry...That’s the microwave mentality. If it takes time or effort, it’s not worth it. If it takes an investment, it’s not worth it. Instant = success…until it doesn’t. Why is it that big name “nutrition” companies have such an abused revolving door? Lose the weight fast, quit, six months later you are back and in an even worse position. That is NOT sustainability!
What do you do when motivation moves on without you? When that excitement and endorphins rush of starting something new is gone? It’s February. Millions of people have hit the gym in the last month, I’m sure including you. Have you stuck with it? If so, congratulations! If not, why not?..February is sadness month. It’s the one of the gloomiest here in Michigan, and the absolutely most difficult time of the year to be intrinsically motivated. So, what happens when that motivation is gone? I’m willing to bet you started skipping the gym. You started cancelling on your friends, your trainer, and ate a bit of comfort food in an effort to feel better. You’ll hit the gym tomorrow right? Maybe, maybe not...So here we are. Unmoti
Diet. These days it’s considered a dirty word. A curse. Oh, you’re on a diet? I’m so sorry for your loss. It seems to be synonymous with hangry women, bland boiled chicken, and no carbs. If that were the case I’d send flowers & condolences to all of my clients (and their families)! 💐..The word diet simply means what we eat. That’s it, full stop. We don’t “go on a diet” to lose weight, we simply change our diet. How extreme that change is, is entirely up to you. Some people push famous methods, like ones that use a point system, restrict macro groups, tell you when to eat, or simply starve you to death. Guess what? You don’t have to starve...So what should you eat? Most people are overwh
When we were kids, we were fearless. Dared to jump off the roof? Psssht, I’m Superman. Race you to the house? You’re on!So what happened? When did fear become our number one motivator? When did change become scarier than the B-Grade horror flick we SWEAR we didn’t go see, Mom! Somewhere along the way just about everyone gets lost. I hear it from clients all the time: I was so scared to start here. I was scared of change.Let’s dig into that for a minute. Ask yourself: Why is change so scary? What is it you are truly afraid of? Are you afraid that it won’t work, of failure? Or are you afraid that it will? Maybe something you’ve tried before left a bad taste in your mouth. That group fitness class was so catty you never went back.
Whose cart looks like this? 😅
We’ve all been there (helloooo college)! Maybe your cart still does look like this. Maybe the snacks are for you, maybe they’re not. Maybe you just don’t know what you should be eating, or what could possibly taste as good as Doritos after a long day of work.
Change is scary, and not knowing what will happen can be a serious anxiety inducer. What if I start working with this coach and they make me eat chicken and rice for every meal? Will I have to eat pre-packaged meals and powders like I did at The-Place-That-Shall-Not-Be-Named? What if it all goes South? What if I put all this work in and then life trips me up and I have to start over? Take a deep breath, fam, it’s all gonna be ok!
The truth is, y
Today is my favorite holiday of the year!
For a lot of people though, this sweets-related holiday becomes a real nightmare situation. “How do I keep from gaining weight on Halloween?” “I can’t trust myself so I won’t participate at all.” “I ate 27288393 M&Ms so my diet will just reset on Jan 1.”
Here’s the scoop: this holiday happens once a year. EAT. THE. CANDY. Moderation is key, but if you end up binging on Milky Ways then so be it. Get up Friday morning and carry on living your healthy lifestyle the same as before. No need for extra burpees, to run a mile or to starve yourself. Holidays are so infrequent that you should be enjoying them & making memories, not counting calories & stressing about one
If you are anything like me, then you LOVE to eat. But sometimes that food budget can get a little tight. Here’s 10 tips that can help you eat healthy and stay within that budget. 1. Buy generic or store brands. Prices of name brand foods are often inflated for the brand, and generally the store brand has the same nutritional value as the expensive versions. Generic brands usually cost less as well. 2. Don’t shop while you are hungry. When we’re hungry, our eyes are bigger than our stomachs. We’re more likely to buy too much or to buy highly-processed foods when our stomachs are talking. 3. Stick with whole foods. Whole foods are natural and not very processed. Think prod
After the holidays we’ll be running a Transformation Challenge (more details coming soon!) and we wanted to share with you one of our FAVORITE recipes from the nutrition guide! What’s better than tacos? (Answer: absolutely nothing). So without further adieu, here’s our Tasty-tip-transformation-taco-Tuesday recipe— try saying that three times fast!
Citrus Fish Tacos (Serves 2)
Ingredients (marinade):• 2 large oranges (juiced)• ½ lime (juiced)• 3 TB olive oil• 1 tsp. cumin powder• ½ tsp. salt• 2 wild-caught tilapia fillets (cut in 1” chunks) you could also use Mahi Mahi
Ingredients (wraps):• 3-6 butter lettuce leaves• ½ red pepper (diced)&bul
Ready to get our of your comfort zone? Let’s do this!