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  By Allison Frahn   If you’re looking for a tasty meal, with a well-balanced nutrient profile, these Forbidden Rice Veggie Burgers are perfect for you. They have a good balance of low-glycemic carbs, fiber, protein, and healthy fats. These are great and filling on their own, but if you’re searching for more protein or … SEE MORE

  By Naomi Rabon, NW Fitness Team Trainer   There is a difference between mindless eating, stress eating or “stuffing your face” and providing life-giving nourishment to your body. It is without a doubt that most people attempting to live a healthier life struggle the most with their nutrition. There are so many reasons why … SEE MORE

  Here’s the workout … Remember to warm up thoroughly before starting. If you’re looking for ideas, here’s a dynamic workout I like to include … SEE MORE

  By Allison Frahn     Sweet potatoes are a staple in many fitness enthusiasts diets; they are a superfood, as they are full of valuable nutrients such as vitamin B, C, A, magnesium, beta-carotene, and potassium. Sweet potatoes are a low-glycemic complex carbohydrate packed with fiber to leave you satisfied for hours. They are … SEE MORE

  By Naomi Rabon, NW Fitness Team Trainer   Regardless of the many reasons for embarking on your journey toward improved health, strength, fitness and wellness, it all comes down to one thing: muscle. The condition of your muscles and other connective tissue must be priority number one. If muscles are weak, fragile, easily inured, … SEE MORE

  Can you feel it yet? Spring is in the air! Which means it will be time to ditch the sweaters and jackets and break out those warmer-weather clothes before you know it. So with that in mind, we are going to focus on core strength for this month’s workouts and go heavy on the … SEE MORE

  By Allison Frahn   In my opinion, there are a couple of food items that can pretty much enhance most dishes – one of them being bacon. That said, we are going to elevate a typical chicken and veggies meal with just a few extra steps in the preparation. This Bacon Wrapped Chicken Breast … SEE MORE

  By Naomi Rabon, NW Fitness Team Trainer   February usually has 28 days and is the shortest month of the year, but every four years the month gets an additional day. This year just happens to be a leap year, so we “get an extra day.”   A LITTLE LEAP YEAR HISTORY A typical … SEE MORE

  By Allison Frahn   It’s a weeknight and I’m looking for a quick and easy meal after a long day; what is one of my go-to’s? The good old fashioned stir-fry! Stir-fries are so simple to make and very quick to cook because the ingredients are chopped and cooked over a high heat. There … SEE MORE

  By Naomi Rabon, NW Fitness Team Trainer So, you want to gain muscle. If you are like most of us who started following Nicole, you are probably lifting weights to change your body composition in some way, which includes gaining muscle and/or losing body fat. PRIORITIZING MUSCLE The first step, and the most important … SEE MORE