Ladies, are you getting enough (good, whole) protein?
I get asked all the time how to get enough protein and what enough protein looks like. We need about 30-40% of our daily calories from...
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brooke thomas
- Sep 6
- 1 min
No equipment & little time?? Strengthen the upper body and core with these bodyweight exercises
Why bodyweight exercises? Just by using the weight of your body and the power of gravity, you can build muscle, burn fat, and get a great...
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brooke thomas
- Aug 30
- 1 min
Want to burn calories and get stronger? Let’s start with bodyweight exercises.
Why bodyweight exercises? Just by using the weight of your body and the power of gravity, you can build muscle, burn fat, and get a great...
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brooke thomas
- Aug 22
- 1 min
Got 5 minutes? Let’s burn some calories & build muscle!
5 minute AMRAP No equipment. Just a timer set for 5 minutes. Repeat each exercise top to bottom as many rounds as possible for 5 minutes!...
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brooke thomas
- Aug 17
- 1 min
Want to learn more about your core muscles and how to strengthen them?
All you need is a mat for these 3 exercises to strengthen your core muscles. These exercises are great for women, as they focus on the...
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brooke thomas
- Aug 10
- 1 min
High protein (and economical) foods to always have in your kitchen.
These are economical and easy high protein foods options to load your pantry. And we all know that protein is an essential part of our...
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brooke thomas
- Aug 7
- 1 min
All you need is 1 dumbbell to work your shoulders & arms!
Grab a mat and dumbbell for 3 exercises focusing on your shoulders, arms and core. Pick a weight that you can complete 3 rounds and 8-10...
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brooke thomas
- Aug 2
- 1 min
What feels so good when your doing it, you know you need to take the time to do it, but you don’t???
STRETCHING! Stretching regularly keeps the muscles flexible, strong and healthy. And flexibility is necessary to keep the range of motion...
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brooke thomas
- Jul 26
- 2 min
How to make "the healthy bowl" - it's nutritious, filling and yummy!
A nutritious bowl full of lots of veggies, protein and a healthy portion of carbs is a great way to fill your belly, get your...
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brooke thomas
- Jul 24
- 1 min
Let’s jump in the pool for a fun workout! Aqua fitness is my new favorite class to lead!
Jumping in the pool for a workout is the right answer when it's so hot outside. But aqua fitness has so many more benefits than a break...
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brooke thomas
- Jul 20
- 1 min
Are you a snacker?
If you are among the population of snackers, you are not alone. Don’t feel bad, don’t punish yourself just find healthy snacking...
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brooke thomas
- Jul 9
- 2 min
Happy Monday! Let's tighten up the back of those arms!
This is one of the most common questions I get (the second is how to get rid of the belly, we'll talk about that one another day). All...
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brooke thomas
- Jul 5
- 2 min
Ready to start your strength training program and why you should work with a fitness professional.
You've heard the many benefits of strength training: boost your metabolism, preserve lean muscle mass and bone strength, improves balance...
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brooke thomas
- Jun 28
- 2 min
Intermittent Fasting
I have people ask all the time about intermittent fasting, I do believe it is beneficial to create a healthy eating structure and a...
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brooke thomas
- Jun 22
- 1 min
Let’s WALK!
As much as I’d love to run everyday I can’t. So I am embracing a good walk workout into my weekly schedule. Today I walked 3 miles and...
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brooke thomas
- Jun 20
- 2 min
Eating healthy made easy - save time & save money.
I don't necessarily enjoy meal prepping but the benefits and savings are ideal. So keep doing it If you are already doing it or break it...
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brooke thomas
- Jun 14
- 1 min
3 booty exercises- no equipment needed!
Three ways to incorporate three booty exercises: As a primer to a lower body strength training session. As a finisher after a cardio...
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brooke thomas
- Jun 13
- 2 min
Not meeting your weight loss goals?
Here are three things to consider with your diet & nutrition to help you achieve your weight loss goals. Calorie Restriction Reduce...
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brooke thomas
- Jun 9
- 1 min
Happy Hour HIIT Get that body moving to kick start your weekend.
Knock out this body weight cardio workout in 10 minutes. Get in a minimum of 3 rounds, but don’t forget a quick warm up & cool down! 5...
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brooke thomas
- Jun 6
- 2 min
Let’s WALK for weight loss, weight maintenance, overall fitness and longevity!
Don't think "I guess I can't run, so I might as well walk". Run, walk, cycle, sqwim whatever you enjoy. But know that walking is an...
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