Fitness & Workouts healthy shopping list; what foods to buy

healthy shopping list; what foods to buy

In my last fitness and nutrition challenge, there was confusion on what could and could not be eaten. This inspired me to create a healthy shopping list. All of the foods listed are approved for the fitness challenge, and life. When you go to the grocery store, pick good staples, foods that will keep you …

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Fitness & Workouts 5 Quick Tips To Run Faster Improve 5k Time

5 Quick Tips To Run Faster Improve 5k Time

  You’re a runner. Whether you run for the fun or the glory, you want a return on your investment. You want to run faster. You want to know that each run is making you better. Is it? Are you improving? If not, there’s hope. For a faster 5k and injury-free running, follow the guidelines …

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Food & Nutrition 25 Healthy Snacks For Weight Loss

25 Healthy Snacks For Weight Loss

“What’s a good snack for weight loss?” I get asked this question all the time. There’s so much information out there, much of it conflicting. There are too many choices and too many people saying different things. In hopes of bringing clarity and reducing the amount of donuts consumed per capita, I’ve created a list …

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Fitness & Workouts 29 Workouts For Every Possible Situation

29 Workouts For Every Possible Situation

After 4 years of backpacking around the world, I’m an expert on exercising anywhere. I’ve done workouts in hostels, on farms, in stairwells, on balconies, and in bathrooms. Again, an expert. I’ve compiled a plethora of body weight workouts you can do anywhere. No more excuses. Remember, always start your workout with a juicy warmup, …

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Adventure & Travel short stories: koh phangan, thailand

short stories: koh phangan, thailand

Koh Phangan, Thailand is more than pristine beaches and wild parties. It is a place where ordinary moments capture the heart. This is a snapshot of my experience. More to come.

Adventure & Travel The reality of travel friendships

The reality of travel friendships

I’ve been traveling solo for more than 3 years. Cra-zy. Throughout this journey, I’ve had divine interactions and special friendships, only to say goodbye more times than I can count. No one told me travel friendships were designed to end. Here’s how it went down the last time. Bucharest, Romania. I am standing on the …

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Fitness & Workouts don’t leave without a goodbye. day 14

don’t leave without a goodbye. day 14

“Although we’ve come, to the end of the road, still I can’t let go, it’s unnatural, you belong to me, I belong to youuuuuuu.” Congratulations. You made it to the end of the 14-day fitness challenge. Seems like only yesterday you were asking me how to do single leg squats without falling over. Le sigh. …

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Fitness & Workouts empty the tank. day 13

empty the tank. day 13

You made it to the final workout of the fitness challenge. There’s a lot to celebrate. You did the workouts. You didn’t give up. You didn’t die. Praise the Lord. Now, let’s get to business. FINAL WORKOUT ROUTINE Always start your workout with a 7-10 minute warm up. burpee side lunge + ceiling bridge hackey …

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Fitness & Workouts the calm before the storm. day 12

the calm before the storm. day 12

Welcome to day 12 where you choose how to move. Do something you enjoy. Do something you need. Do something. It’s Your Workout Pick an activity based on your current status. Does your body feel tense? Try yoga, flexibility, or mobility training. Are YOU feeling tense? Let those worries free in a dance class. Are …

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