Screen shot 2017-04-25 at 3.45.04 PM

Fighting the Mid-Day Energy Slump

By | Food for thought, Lifestyle, Motivation | No Comments

With all the challenges of our daily lives it can be tough to maintain a high level of energy at all times. Factor in a long winter on top of it all (seriously will this snow ever stop!) and being fatigued and having low energy is something that we all have to deal with at some point during the day.

If you are feeling an tired slump in your day here are a few different techniques to keep those energy levels up so you can stay on top of whatever situation comes your way.
Read More

Screen shot 2017-02-01 at 6.20.08 PM

Foam Rolling & Trigger Point

By | Exercise | No Comments

At the gym you’ve likely seen, or experienced, the various forms of myofascial release therapy. Myofascial release therapy is a form of self massage which can be facilitated through a number of implements including a physiotherapy ball, Theracane™, foam rollers, or your own fingers. All of these methods can benefit to your healthy lifestyle when utilized properly!

These amazingly useful implements all have similarities in purpose, but vary in their utilization and focus. Each one has a specification that makes it the right tool for the task. The basics to releasing a muscle properly are pretty well the same for each implement. Simply apply moderate pressure to a specific muscle or muscle group using whatever implement you or your trainer deem adequate. You should roll/massage slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. Steady, deep breathing will allow your body to relax, also adding oxygen into those tight muscles. You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen. Then you can simply move on to the next tight muscle! How lovely, right? Applying pressure to specific points on your body you are able to aid in the recovery of muscles, and assist in returning them to normal, healthy function. The normal function of a muscle is highlighted by its elastic nature, and ability to perform at a moment’s notice without pain or tightness. The goal of any corrective or recovery technique is to get your muscles, and you, back to a point of normal, healthy function. Which is why we suggest myofascial release with some implementation.

Let’s take a closer look at what each of these tools does, and how to utilize them for the best results.
Read More

Screen shot 2017-01-31 at 6.26.40 PM

Carbohydrates: What Are They and How Do They Impact Our Lives?

By | Food for thought, Nutrition | No Comments

What is the first food that comes to mind when you hear the word carbs? Maybe its bread, pasta or even potatoes. I am here to tell you that you are most definitely not wrong. But did you know that fruits and vegetables are carbs as well? This is true! I know shocking right!? Before you ban all carbs from your diet, let me give the 411 on why carbs are very healthy for you and why they need to be in your diet.

Read More

Screen shot 2017-01-31 at 12.18.43 PM

Sitting All Day? Improve That Posture!

By | Exercise | No Comments

Do you have a job or lifestyle that has you in a seated position for most of your day?

If you do, you could be causing yourself back problems just by practicing bad posture while you sit! While it may not seem like that big of a deal, it can become a very serious problem when it causes your body to be tight and closed.

As you sit all day your glutes and hamstrings become weak, your hip flexors work overtime, your core disengages, and, depending on how you situate yourself, your shoulders can round forward. This is called a kyphotic posture. It’s a toxic position for your muscles to be in on a regular basis, and can be detrimental to any kind of athleticism.

Don’t worry, there’s good news! There are things that you can do while you work (or while you travel) to limit the effects of sitting all day! Even if you absolutely have to sit while you are at work, you still have options!
Read More

Screen shot 2016-05-16 at 11.22.48 AM

Chili Garlic Shrimp Skewers

By | Recipes | No Comments


1 Tbsp Dijon mustard
1 Tbsp fresh lemon juice
1 large garlic clove, minced
2 dried Thai chilies, minced
3 Tbsp olive oil
salt and freshly ground pepper
1 Tbsp minced fresh parsley
3 dozen shrimp or prawns, heads and shells removed, de-veined with their tails on.
Read More


The importance of how your Fitness Program is built!

By | Exercise, Lifestyle | No Comments

Ever wonder why your training program changes every month? Why you can’t just do the same things you’re comfortable with? Why you can’t keep doing 15 reps instead of 8? Or why you can’t do a different workout every time you’re in? What do you need to do to lose those last 10 pounds through training?
In order for us to consistently achieve our fitness goals, we need to continually switch up our routine in a number of ways. And while most of us can agree that this is important, our major questions remain why? To begin, let’s look at what happens when we first begin to put some stress and resistance on the body.
Read More

Screen shot 2016-05-16 at 10.52.04 AM

Tandoori Chicken Skewers

By | Recipes | No Comments


2 large, organic boneless, skinless chicken breasts, cut into bite-sized pieces.
1 large yellow onion, cut into chunks
1 cup plain 0% Greek yogurt
2 garlic cloves, minced
juice of 1 lemon
2 tsp freshly grated ginger
1 tsp garam masala
1 tsp ground coriander
1 tsp paprika
1/2 tsp turmeric
3/4 tsp ground cumin
1/2 tsp sea salt
1/4 tsp cayenne pepper
5 wood or metal skewers
Read More

Screen shot 2016-05-16 at 10.32.57 AM

Kale and Sweet Potato Breakfast Hash

By | Recipes | No Comments


2 medium sweet potatoes, peeled and cut into a fine ¼” dice
2 shallots, finely sliced
1 red bell pepper, cut into a fine ¼” dice
2 – 3 cups frozen kale or fresh kale
1 teaspoon cumin
1 teaspoon paprika
Pinch red pepper flakes
Kosher salt
Freshly ground black pepper
4 eggs
Extra virgin olive oil
Read More


Why It’s Okay To Take It Easy Sometimes

By | Uncategorized | No Comments

In today’s fast paced society many of us spend the better part of our days running in a high stress low rest state of being. Trying to pack in as much work as possible each and everyday because for some reason we seem to think that it’ll help us in the long run. The truth of the matter is that good quality rest is what makes you stronger. It’s not about how hard or fast you go but how quickly you are able to recover that really matter. Our bodies heal when we sleep. Rest plays such an important role not only in your physical health but also mental.
Read More

Start Your Movimento Fitness Transformation TODAY! Count Me IN!