Roll and Release

So it begins!

You finally decided to focus on yourself! First of all kuddos!!  It’s a hard decision to make when we get so absorbed in the hustle and bustle of everyday mom/dad life or just life in general! You attended your first workout of the year, made it through the entire week…yay you!! Now your muscles are talking to you. Tomorrow is rest day but they just won’t shut up. They are going to benefit from roll and release. Foam rollers can be picked up at any Wal-Mart store or fitness related store for a little bit of nothing. You can not put a price on making those muscles happy especially when you are in the long haul together for life. By applying pressure to pinpointed spots on muscles, tendons, and ligaments, foam rolling can loosen tight soft tissue and can improve blood flow This stimulates your muscles for optimal recovery and performance and gives your bones a better support system.Is it bad to foam roll every day? No. It reduces soreness and tightness from working out as it works by massaging away fascia build up in your muscles, which often lead to painful sore muscles. Is it better to foam roll before or after a workout? Foam rolling prior to a workout can help decrease muscle density and promote a better warm up. Rolling after a workout may help muscles recover from strenuous workouts. You can always check out you tube videos to ensure you are getting the most out of your rolling and doing it properly.

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The weather outside is frightful……

so let’s pull out all the stops and get down to business with some favorite recipes that are good, healthy, and will make you smile!

Zucchini Bake

1/2 cup grated Parmesan cheese

2 TBSP. freshly grated lemon peel

1/2 tsp. dried  thyme leaves

1/2 tsp. sea salt

1/2 tsp. black pepper

2 cloves garlic, finely chopped

4 large zucchini, quartered lengthwise

1 TBSP. olive oil

lemon wedges

  1. Preheat oven to 350 degrees
  2. Combine cheese, lemon peel, thyme, oregano, salt, pepper and garlic in a small bowl. Mix well. Set aside.
  3. Place zucchini skin side down in a large baking dish. Brush with oil, covering all of zucchini. Sprinkle evenly with cheese mixture.
  4.  Bake for 15 to 20 minutes, or until tender.
  5. Serve with lemon wedges
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Benefits of Healthy Habits

The impact of healthy habits, such as eating well, exercising, and avoiding harmful substances, makes sense, but did you ever stop to thing about why you practice them? A healthy habit is any behavior that benefits your physical, mental, and emotional  health. These habits improve your overall well-being and make you feel good.

Healthy habits are hard to develop and often require changing your mindset. If you are willing to make sacrifices to better your health, regardless of your age, sex, or physical ability the impact can be far-reaching. Here are 5 benefits of a healthy lifestyle.

Eating right and exercising regularly can help you avoid excess weight gain and maintain a healthy weight. Plan on at least 150 minutes of moderate physical activity every week.  If you can’t devote this amount of time to exercise, look for simple ways to increase activity throughout the day.  Try walking instead of driving, take the stairs, pace while you are talking on the phone.

Eating a well-balanced. When you start the day with a healthy breakfast, you avoid becoming overly hungry later which could send you running to get fast food before lunch. Did you know skipping breakfast could raise your blood sugar….just don’t do it.

Improves your mood. Stimulates the production of endorphins which are brain chemicals that leave you feeling happier and more relaxed. You will feel better about your appearance, which can boost your confidence and self-esteem.

Combats disease. If you take care of yourself, you can keep your cholesterol and blood pressure with a safe range.

Boosts energy and improves longevity.

The takeaway……bad habits are hard to break, but once you adopt a healthier lifestyle you won’t regret this decision. You wont change your mindset over night so be patient with yourself, and take it one day at time….one step at a time.

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Back in the Groove

So the winter blues got me early this year. It’s amazing how fast when you slip backwards how I seem to always find the pot holes…..then I linger for a few weeks until I watch others around me….not the ones I used to watch but the small gang I am proud to be a part of who make their health a priority… know the ones I am talking about. The ones who on a daily basis post their goals their achievements, and yes even their struggles, the ones who watch their nutrition….always self conscious about what they put in their mouth. The people I would call a role model. Sure I can speak positive vibes and I can encourage others but am I feeding myself at the same time….I mean really feeding myself the health talk? Sometimes….not always. I am human. I screw up. Don’t always make the right choices. One thing IS different though from past years. I am self conscious about the choices I make whether they were smart or not so much… is always on my mind.  Before I would have not thought twice about it. So it is important to surround yourself with not only good vibes but the people who bring them to you and yes sometimes in life that means either walking away from the negative ones if they mentally bring you down continually or learn to stand your ground and be aware.  Those positive peeps keep them close in your pocket and never take them for granted. Sometimes they are the ones responsible for helping you get back into the groove. Since I have started another program with an amazing virtual boot camp full of amazing women I once again have a better outlook on life, get through daily anxiety struggles better than ever, am in a good mood, remember what is most important in life, and being active on a daily basis makes me feel good about myself. When you feel good, you look good, and when you look good you give 110% to every situation that comes into your world. At the end of the day when you put your head on that pillow you know what you did was good for not only you mentally but physically and that good night sleep your about to get is going to give you the energy to get up, refuel, and face the world once again! Now go get in that groove and enjoy the journey!

Trail Safety

brown wooden bridge between lifeless tree under clear blue sky during day time
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Why am I writing about much less thinking about walking/running the trail in the middle of Winter? Well because it’s going to be 55 degrees this coming Saturday and let me check the date….ummmm yep I thought so. It is JANUARY!  Should it surprise us? Probably not, after all we are living in Iowa. So my mind could not help but think of hitting the trail here in my hometown Saturday making some time for me.  Which also reminded me of trails and how things could go wrong if  you are not aware of your surroundings. Sad I know, but true. So there are many ways you can prepare yourself and feel confident while you are out there. Maybe grab a friend, a buddy go in pairs of two. Pepper Spray. I am the owner of one of these. Many places sell these. I know even one of our shoe store sell them. Mine cost around 10.00. Could very well be the best 10 dollars I ever spent someday. You never want to think of it, but it is best to be prepared. Take a self-defense class……yes! I did this with Sarah and another friend of mine and it was very beneficial. They always offer them here and if you are not from here check with your hometown. I will always remember certain moves that will help me get free if ever the unfortunate day should happen and hope I am able to use them to my advantage. Use your voice…..scream as loud as you can. Always make sure you make eye contact with the person who is coming towards you in case they are the assailant and decide to turn back around and approach you from behind. A self defense class will teach you all the moves you will find beneficial if ever in this type of situation. Trails should be a good thing and they can be just as long as you use caution.

Free P90x Live Classes 1/9/19 and 1/11/19

Interested in trying Triumph Martial Art’s newest group fitness class?

Wednesday 1/9/19 and Friday 1/11/19…you can try P90x for Free!

Triumph Martial Arts
1582 Washington Street in Pella

Contact for more information!

Wednesdays – 5:30PM
AND Fridays – 5:30PM
P90x Live (Total Body 
– 55 Minutes

P90X® Live is a total body strength training workout to give you the ultimate fat-burning results! Using weights and functional fitness moves, this workout will challenge you. There are optional movements so that anyone can do this workout and every class will have you sweating, toning, and getting stronger. All fitness levels are welcome from beginner to advanced.
Get ready to workout, sweat, have fun… and BRING IT!

Lifestyle Changes

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Lifestyle changes do not have to be extreme to be effective. Making on small change a day can add up over time. Being healthy means more than just improving one’s diet. It also means getting more rest, limiting germ exposure, and moving more. Even if the body has been treated poorly for a long time, it can bounce back. Healthier habits are easier when they are broken down into small goals. Here are 10 ways to instantly improve health without sacrificing the fun. 1. Improve the quality of consumed foods. 2.Do not smoke. 3. Get in touch with nature. 4. Change Unhealthy Eating Habits. 5. Wash hands, sheets, and pillow cases often. 6. Find healthy ways to cope with stress 7. Drink more water 8. Stretch 9. Move more. 10. Get enough rest.



photo of person holding alarm clock
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Are you sleepy? Here are some signs that you may need more sleep.  Zoning out or dozing off during the day. Losing track of lectures, readings, or videos. Excessive blinking or yawning. Tripping or stumbling more than usual. Feeling sluggish. The amount of sleep that a person gets is one of the strongest assets of success. Sleep fosters memory formation and learning.  Save yourself some study time, your brain will be hard at work solidifying memories while you sleep. It regulates mental and emotional health. Helps you take on challenges with more resilience.  Keeps your immune system strong. You are more likely to get sick when sleep-deprived which could mean missing out on the social activities, class, and other important events.  It supports physical health, helps regulate metabolism and many other body functions. It enhances your productivity. Getting quality sleep boosts productivity, which can free up time for friends, hobbies or more sleep! Helps you stay alert and safe. Dozing off in daylight while at your work place may be awkward, not to mention dangerous.  Did you know drowsy driving can be just as dangerous as drunk driving? Here are some tips to take away:

Wake up at about the same time every day, even weekends.  Steer clear of all nighters. Try using white noise, listening to music, meditation on Turn on electronics 30 to 60 minutes before bed. Exercise! Rethink your drink.  Both alcohol and caffeine. Create a positive sleep environment. Clear your mind and relax.

Get Fit…Don’t Throw One

We all know that almost all New Years Resolutions fail. Way to be positive Angie right? Just hear me out.  Could it be that goals are too lofty? Or maybe too intimidating?

Whatever the reason, it’s time to take a different approach. Especially when it comes to your fitness routine. Low key ones are perfect if your are overwhelmed and don’t feel motivated to make a huge change….

Based on where you are at on your routine check out the following resolutions.

Commit to just one workout per week. Start gradually and eventually that one workout will be your warm up and each week will get easier and easier until that desire will be there for more than just one time a week. Working out regularly but it’s not working out? Have you been consistent with your workouts but haven’t got the results you were looking for? Change it up!  Commit to the same number per week but if you have been going to a cycling class switch over to a yoga class. Walking on a treadmill daily? Switch over to a bike. By sparking a change in your routine, your muscles will be forced to work differently and hopefully you will begin to see the results you are looking for!

I wish a Blessed New Year for all of you and a Happy New YOU!


So I bought myself a journal, I wish I would of started this day one of my journey but I didn’t. Better late than never right? At least that is what I am trying to convince myself. I know I will have to be true to myself, because the only person I am cheating is myself if I am not and I don’t know about you but those workouts are hard work… I might as well give it my all and walk away knowing I did so. I am looking forward to this. Accountability. Maybe someday I can look back and read about this, the struggles, the triumphs, and all the people who inspired me along the way. If you don’t have one consider getting one. It may be motivational to one day sit down, go through the pages and be reminded you WERE made to do hard things!