What (Really) Is Healthy?

{By Taylor Cartee}

I don’t know about you, but I feel like I’m constantly bombarded by different exercise programs and diets and cleanses, and it can be difficult to sort out what is truly healthy.

How can you set goals to be healthier if you don’t know what that actually is?

There are three main categories you need to pay attention to.

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5 Best Summer Running Workouts

{By Taylor Cartee}

Whether you have a summer full of 5K and 10K races or you’re trying to cultivate healthy habits, summer is the perfect time to take your workouts outdoors.

Here are five outdoor running workouts to kick your summer fitness into high gear. Don’t forget a water bottle! I hate wearing sunblock, so I always wear a lightweight visor and sunglasses to protect my face.

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My Summer Recipe Obsessions

{By Ellery Sadler}

Easy summer recipes – incredible flavors, simple ingredients. 

A friend of mine recently asked what it was that makes me love summer so much. And really, it goes beyond the beach and the lazy afternoons by the pool (which have been shockingly few this summer due to a lot of schoolwork). One of the main reasons I love summer is because of the FOOD.

Can we all just take a minute to appreciate how amazing food is?

I thought I’d share with y’all my top five favorite recipes this summer.

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5 Fresh Easy Salad Ideas

{By Taylor Eckel}

Spring is the perfect time to step up your salad game!
It’s so much fun to experiment with new combinations of fruits, grains, and veggies, but you should keep in mind that portion control is essential.
I aim for 4-6 oz of lean protein, and I always check the serving size of my carbs (grains +  fruits) to keep it under 35g per salad. Also be aware of the serving size of cheese- I usually use between half an ounce to a whole ounce depending on the time of day and the rest of my food for the day. With those guidelines in mind, here are five of my favorite creations.

7 Ways to Enjoy the Spring Even If Your Allergies are Slowly Trying to Murder You

{By Lindsay Chilton}

Spring is my favorite season because all of the bright colors return, and the air starts to get warmer, and life seems to wake up again.

However, those bright colors are filled with pollen, and the warm air is filled with pollen. And when life wakes up it takes a big refreshing breath and instantly sneezes because it just snorted pollen.

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Of Sex, Gluttony, and Scripture

{By Taylor Cartee}

I have the good fortune of having a gym buddy who is much stronger and leaner than I am, and always willing to encourage and help me reach my fitness goals.

Recently we were talking about how we met our husbands, and I mentioned that JC and I never lived together before we were married. She asked if we ever slept together prior to marriage, and I replied in the negative. Her response? “Well if you have that much self control, you shouldn’t have any trouble dieting!”

Of the traditional “Seven Deadly Sins,” lust certainly gets a lot of attention.

But when was the last time you heard someone discuss the sin of gluttony?

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What is the Speed Limit of Your Soul?

{By Lindsay Chilton}

How to create margins in a chaotic culture.

What is your soul speed? At what point of busyness do you start to lose that Christ-like glow?

I hadn’t heard of the term ‘speed limit of your soul’ until my mom read out of Breathe, by Priscilla Shirer, where she talks about creating margins in your life. Margins to breathe. Margins of rest. Margins of peace. 

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5 Common Workout Mistakes You Need to Stop Making

{By Taylor Cartee}

As a physical therapy aide, one of my primary tasks is to ensure that patients perform their strengthening exercises correctly. You can imagine my chagrin when I go to the gym after work and see people using bad form … and it’s not my job to correct them! With that in mind, here are the top five mistakes I see people make at the gym.

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3 Core Blasting Workouts for Any Body

{By Samantha Roose}

Ab exercises can get old really fast. Especially for someone who doesn’t really enjoy them, like me. So recently I have been on a quest to create core workouts that I enjoy, that my clients enjoy, and that produce results.

Here are some of my favorites!

1. Abs with a Ball:

V-Pass: I love this exercise mostly because I get to use a toy and it makes working out so much more fun. But I also love that you work the lower and upper abs with one exercise. Do 3 sets of 10 – don’t forget to breathe!

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Holiday Workouts Under 20 Minutes

{By Taylor Cartee}

It always seems that the five or six weeks between Thanksgiving and the New Year are the busiest, most dessert-filled weeks of the year. Whether you’re traveling or hosting, it can be hard to prioritize fitness.

Here are three different workout options: abs, total body, and HIIT that are all under 20 minutes and require no equipment. I highly recommend that you download a free interval timer app, but a regular timer works fine. The other day I even used the microwave timer in my kitchen to squeeze in a mini workout while I was waiting for water to boil!

Here are 3 20 minute workouts that you can squeeze into any schedule.

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Dear Busy People … Here’s How to Do Lunch Right

{By Taylor Cartee}

Dear Busy People…. it’s lunchtime. What are you going to do?

Will you eat a highly processed “healthy” granola bar because it’s cheaper than eating lunch out? Or maybe you’re home, but you don’t want to interrupt your productivity to make a healthy meal. In my last post, I offered some tips for eating breakfast on the run. This month, let’s talk lunch.

I’m convinced that consistently eating a healthy lunch can be easy, and even fun. Here are a few of my favorite lunchtime staples, and some ideas for turning them into meals.

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Dear Busy People … Here’s How to Do Breakfast Right

{By Taylor Cartee}

“Busyness” isn’t an excuse to skip breakfast… or your workout.

Busyness is practically a buzzword in Christian circles, a means by which we try to one-up each other.Ironically, it’s also the Christian excuse of choice.

I fell into this trap last year. I was working 60 hours a week and planning my wedding, all while my fiancé was 1,200 miles away, and I used that as an excuse to indulge in fast food, waste time in the gym, or skip it altogether. Over my next few posts, I’ll share a few tips and tricks that help me maintain a healthy lifestyle regardless of how busy I am. The perfect starting point? Breakfast.

Here are 7 ideas for fast healthy breakfasts.

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Why Strengthening Your Shoulders Matters (And How to Do It)

{By  Taylor Cartee}

The four muscles of the rotator cuff are arguably the most important muscles in your shoulder, yet they’re frequently overlooked in strength training programs.
The rotator cuff is comprised of the “SITS” muscles: supraspinatus, infraspinatus, and teres minor run along the posterior scapula (back of the shoulder blade) while subscapularis runs along the anterior (front) side.

A strong rotator cuff makes your shoulder less susceptible to injury.

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Day 3 & 4: The Best Gluten Free Dairy Free Recipes

{By Ellery Sadler}

Going gluten free dairy free can be hard, but it definitely forces you to be more creative in the kitchen. I had a lot of fun trying new recipes and finding things that tasted delicious, without the gluten and dairy.

I’m normally not a huge fan of squash, but spaghetti squash is just so cool you have to like it. It’s also very good with just a little bit of butter or olive oil, and salt and pepper. (Since this experiment was just for fun & not because of real health concerns for me, I did indulge in a sprinkle of parmesan cheese on my spaghetti squash dish.)

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Running Shoes 101

{By Taylor Cartee}

Running is one of the simplest ways to get great cardio, but if you know any number of  runners, you’ve probably noticed that injuries seem to be a part of the sport. In fact, Wake Forest University found that every year 79% of runners end up injured.

At this point, you’re probably thinking that running might be more risk than benefit, but the good news is that most running injuries are preventable. Over the next few posts, I’ll be talking about the prevention and treatment of common running injuries. But before we get into the injuries, let’s (quite literally) get to the bottom of the issue: your shoes.

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