Women’s Health Month – Celebrating Life

Dear Friends, We started Women’s Health Month a few years ago as a bit of a response to the tidal wave of pink for Breast Cancer Awareness. Don’t get me wrong. Breast cancer is on my list of “Top 10 Things That Suck’. But, underlying our awareness of things that can go wrong, we should […]

Strength Training: The Fountain Of Youth

It is never too early – or too late – to start lifting. Most women would not consider lifting weights as a path to losing weight and gaining lean muscle tone. The popular misconception is that lifting heavy makes one bulky and heavy while cardio is the best method of getting “shredded.” In reality, strength […]

Reconnect this Month

Women fill so many different roles – mother, daughter, sister, wife, professional, and it just goes to show the big shoes that women fill and just how incredible they are! But the pressure of distance, time, and the daily grind can cause you to drift away from the people you love. You can get so […]

From Students To Leaders: The Future Of Women In BJJ

If you look out on the mats of one of our Foundations BJJ classes, you’ll see something that is becoming more common in jiu jitsu schools: female practitioners. It’s not just a few token women either. Many of them are filling the ranks of the jiu jitsu classes. All schools have some women in them, […]

Your Brain On Food

We’ve all heard, “you are what you eat”, but now Nutritional Psychology has scientifically proven “you act like what you eat”. Our food intake directly affects our mood and behaviors. Serotonin is produced in your gastrointestinal tract, so what you put in your stomach can impact your mood. That means that your diet can affect […]

What Goes In Must Come Out

What Your Poo Says About You If your poo is, shall we say, less than ideal, it could mean a number of things are off with your digestive tract: Blood sugar irregularities Nutrient deficiencies Disrupted circadian rhythm Microbiotic imbalance Medications like antibiotics & painkillers Small changes can make a big difference! Drink more water Eat […]

Get Outside!

Nature can be more than just a destination. It’s a place to restore your mental health. Studies show that getting outdoors can: Improves cognitive ability & concentration Provides stress relief Improves creativity Reduces the risk for cancer Reduces inflammation Take advantage of the gifts we have right here in the Valley. Can’t make it to […]

Love What You Eat

How you eat is just as important as what you eat. When you maintain good rituals around your meal, you can get the most nutrients while still enjoying them to the fullest! Ditch the diet – make small food changes slowly and be easy on yourself. If you mess up, ask a buddy to keep […]

Got Sleep?

I used to think I had some magical power that gave me the ability to stay awake all night. I truly believed I didn’t need to sleep when I was younger. But we all need to sleep! Most adults need 7-8 hrs of consistent daily rest so their body and brain can recuperate and recharge. […]

Breakfast Hacks For Stellar Nutrition

Fueling the body is as important as moving it. Start your day with protein to keep it fueled throughout the day. Quick Scramble. Eggs are easy to prepare and filled with good fat and protein. A simple scramble can take just a few minutes. Toss on shredded cheese and add a side of sauteed greens, […]