Good afternoon everyone! I want to apologize for the absence of posts last week, but we're back on track this week. Today I'm sharing some great on-the-go meals that you can take to the beach, work, or on a road trip. These meals can be packed up weekly or the day before and grabbed and packed up in a cooler. They are healthy, protein-packed, and delicious! Breakfasts Oatmeal On-The-Go Bars (recipe from Weelicious) Ingredients: 2 cups old fashioned oats 1 cup whole wheat flou

Make the most of today! Have the best Monday ever, Amanda #Athletics #Sports #Support #Dance #Spring #Quotes #Inspiration #Dancers #Blogging

I love finding new resources that will help me with both my job as a personal trainer and dance teacher, but also as a dancer myself. I spend a lot of time researching various products and books to make sure that they are indeed helpful and proven to be effective. One of the best programs that I discovered a couple of years ago was this flexibility program. I encourage you to check it out for yourself and here is why: For years I've struggled with inflexibility. Sure, I can t

My family loves these cookies! They are such a huge hit that I can't believe I actually got a picture of them before they were devoured. What I love about these cookies is that they are healthier for you but they also are great for a quick snack or breakfast. They are loaded with seeds, oats, dried fruit, and of course, chocolate. Below you will find two different recipes (both of which are delicious), one is gluten-free and the other uses apple sauce. If you would like to se

Back pain is a common issue among many groups of people. The increase of desk jobs is often the cause of increased lower and upper back pain, as well as neck pain due to poor posture on a daily basis. For athletes and dancers, back pain can be attributed to constant stress and injury to the area. Whatever the cause, back pain is a nuisance that should be handled delicately. The best way to handle back pain is by using preventative measures before it becomes an issue. I'd like

As a health professional, I find that having healthy makeup brands is just as important as eating healthy foods. Everything that you put on your skin eventually makes it into your bloodstream. Because of this, you need to make sure that you are choosing products that don't contain harmful ingredients. If you would like to read more on this subject, you can check out A Dancer's Diary. The most common ingredients that can be harmful to your health include: Sodium lauryl sulfate

I'm a little behind on my to-dos today but I'm pushing through. Don't let the Monday blues hit you too hard today. Get out, get active, get things done! Until next time, Amanda #Athletics #Sports #Support #Dancers #Dance #Stress #Spring #Quotes #Exercise #Inspiration

Exercise is a great support system for people with certain health issues. It can help their bodies work more efficiently and even help them recover from what ails them. As a personal trainer, I'm required to do my research on how to properly teach each person to exercise according to their specific health issues. I wanted to start diving a little deeper into how fitness can be used as a way to prevent further decline in health. Of course, you must consult your doctor before e

These snack options are great for both pre and post-workout fueling. You can combine any of your favorites from this list to get the necessary protein, complex carbohydrates, and fiber that your body needs to maintain a healthy metabolism. To make things easier on yourself, you can even package some of these in your fridge for on-the-go options. Enjoy! Until next time, Amanda #Athletics #Sports #Dancers #Dance #Health #Spring #Exercise #Book #Food #Blogging

In our household lately, we've been doing a lot of research on copper toxicity and how to reverse the effects. Did you know that an over abundance of copper in the body can cause anemia, hair loss, insomnia, and other physiological and psychological symptoms? The body needs copper in order to produce ATP (the precursor to DNA and RNA and works to store and use energy from food). When the body doesn't have enough ATP, it can't produce enough energy to perform regular bodily fu

I have found, through many years of research, that a lot of athletes have a similar problem. They have an imbalance in the muscles of their legs. This is becoming less and less of a problem among athletes because research has shown how it can hinder their performance and changes are being made. However, it is becoming more and more of an issue among the average adult. Prolonged sitting and improper training of the muscle groups can cause tightness or weakness in either the qu

I've been thinking about some fun changes for the blog lately and I'm excited to announce that they will finally be coming into effect for the summer! We will be working on some more workouts for you as well as interesting health topics, traveling, and more. Make sure you are following the blog to get regular updates on new posts. These changes will take place on June 1st! You can also follow me on Instagram for regular updates. I try to keep my stories and feed updated in or

While on vacation, it seems fitting to post a little motivation for you and myself. It's easy to skip workouts and eating well when you're on vacation, but today I encourage you to push yourself to do the hard thing. A little exercise can go a long way and a healthy meal will help you feel energized and fulfilled. Keep up the good work! Check back on Wednesday for a great hotel room workout. Until next time, Amanda #Dance #Health #Spring #Quotes #Exercise #Inspiration #Athlet

Staying hydrated throughout the day is extremely important, especially when you are exercising. Lemons are great for detoxing and cucumbers a amazing for hydrating. Sip this throughout your workout the replace lost electrolytes. Until next time, Amanda #Athletics #Sports #WeightLoss #Dancers #Dance #Health #Spring #Exercise #Blogging

I thoroughly enjoyed the summery weather this weekend! I even put on my bathing suit and laid out in the sun for a couple of hours. With the weather finally starting to warm up, I think it's about time for us to start getting ready with delicious summery recipes. What is better than a tall glass of cool lemonade on a hot day? Today I am sharing a refreshing and yummy raspberry peach lemonade. Thanks to The Chunky Chef for this great recipe. Enjoy! Raspberry Peach Lemonade Ing

You know I can't go a full week without sharing at least one recipe. I always post something food related when I'm hungry, and I'm pretty hungry right now. The recipe I'm sharing with you today is probably one of my very favorites. I love chicken tenders! Especially when they're homemade. I also love avocados! We are going to combine both of my loves in one simple, yet amazingly tasty recipe from Kim's Healthy Eats. Bon appetit! Baked Chicken Tenders & Avocado Dipping Sauce I

Have a great day everybody! Amanda #Support #Dancers #Athletics #Sports #Blogging #Quotes #Dance #Stress #WeightLoss #Spring #Inspiration

I haven't posted as much as I'd like on fitness so I'm going to start regularly sharing some of my favorite fitness tips and exercises. Today, I would like to share some of my favorite core exercises to help you get in shape for the summer. It is important to build up strength in your core to take pressure off your back. When your core is weak, it can lead to back pain and/or weakness. Remember to start slow and work up to more repetitions as you get stronger. Pushing too har

With all the candy that I ate yesterday for Easter, my body is craving some delicious vegetables and "real" food. This recipe is one of my absolute favorites! I could eat this salad every single day and it wouldn't get old. I hope you enjoy it as much as I do! Radish Cucumber Salad Ingredients: 1 English cucumber, thinly sliced 2 bunches radishes, thinly sliced 1 bunch scallions, chopped 3/4 cup sour cream 3/4 teaspoon salt, or to taste Directions: In a medium salad bowl, com

Why is iron so important for our bodies? Iron is an important mineral that aids in the formation of oxygen-carrying materials, including hemoglobin and myoglobin (found in the red blood cells and tissues). When iron levels are low, the oxygen available to the red blood cells and tissues is insufficient for proper function. This can cause anemia. There are two types of iron that your body needs, non-heme iron and heme iron. Non-heme iron is found in plant-based foods and appro