We've all seen him. Meticulously sculpted muscles and a protein shake in hand as he heads back to the gym where he spends 20+ hours a week. Even if you don't go to the gym, you've seen his selfies cross your Instagram timeline as he poses with his excessively defined physique. Whether you're turned off, intimidated, or inspired - the protein shake dude has gotten something kind of right: protein. The truth is that protein is essential for everyone, and more so for those with an active lifestyle. Even if it's yoga, sports, ballet, or running, protein and exercise go hand-in-hand. Read on to learn how protein can benefit your workouts and how you can naturally work it into your diet. And be sure to LIKE or SHARE on Facebook or Twitter! Bon appétit. :) 

Between Coronavirus, the economy, and the 2020 presidential election (regardless of your vote), it's been a stressful time. So if you've been struggling to sleep lately, we totally understand. But a lack of sleep can only add to your stress. It can also have a tremendous effect on your physical health and well-being by weakening your mental state and immune system. So to survive the day-to-day chaos that's become the new normal, a good night's rest is a must. If you've been having trouble getting some shut-eye lately, check out our tips below on how to use yoga to sleep better. And if you find any of the tips helpful, be sure to LIKE or SHARE on Facebook or Twitter! Sweet dreams. :) ​

Last Updated November 12, 2020

It's common knowledge that stress affects both your physical and emotional health. So to be your best self, you need space to recover from the negative factors we all face on a day to day basis. Traffic, we're looking at you. One of the most basic things you can do to weed stress from your life is to create a safe space by turning your home into a healing environment. And guess what? It doesn't have to be a challenging effort. The results are definitely worth it. A peaceful and organized home can help improve mood and positive energy, reduce stress, and lead to a more relaxed mind, body, and soul. Welcome more flow and ease into your life with the tips below. And if you find any of the tips helpful, be sure to LIKE or SHARE on Facebook or Twitter!  Let the healing begin. :)

Let's all admit 2020 has been a tough year. As if Coronavirus weren't enough, there's also been a multitude of protests and rising unemployment in the U.S. So with one final summer holiday approaching, it's understandable if you want to enjoy that last slice of summer. But unlike summers of the past, safety is more of a priority than ever. So we have 5 tips to keep you healthy and safe this Labor Day weekend. If you find any of the tips helpful, be sure to LIKE or SHARE on Facebook or Twitter! Have a happy and safe holiday. :) 

There’s nothing like the changing of the seasons to remind us of long lost fitness goals. In some cases, some of us might have only set a health resolution… on the same shelf as that now dusty Happy New Year tiara. But hey, who’s judging? You could be looking for some inspiration to help keep your workouts on track.  Or, maybe you just need a little nudge to get you started with the first step toward wellness. Either way, below we have 5 Ways to Keep Your Fitness Routine on Track. If you find any of the tips helpful, be sure to LIKE or SHARE on Facebook or Twitter! Step 1. :)

If we told you we know a way you can save time and money, would you be interested? Who wouldn't, right? We've posted tips for eating on the go a few times, but now its time to get down to the nitty gritty - meal planning. Whether its prepping ingredients, batch cooking, or prepping individual portions - meal planning is an amazing way to save both time and money. Plus, since you're planning meals in advance, its a great way to make sure you're eating healthy. Wins all around! If you don't know where to start, you're in luck. Since its National Nutrition Month, we have some great tips to start meal planning from the pros below, along with a delicious recipe. Find any of the tips helpful? Be sure to LIKE or SHARE on Facebook or Twitter! We're all in this together. :) 

With the kids out of school for the summer, it seems like everyone is planning a cookout or summer vacation.  And why not?  Summer brings a certain joie de vivre.  But if you're dedicated to living healthier and eating cleaner meals, then you know that dedication is easier said than done.  But there are tons of tiny steps you can take to make your wellness aspirations fit into your daily life seamlessly.  To start, we have four tips listed below to help you eat healthier this summer, along with a recipe.  The next time you're headed to a bbq or pool party, be sure to whip up this dish and relax knowing that you already make a good choice to wellness.  Think you'll try out the recipe?  Lets us know in the comments below.  And be sure to LIKE or SHARE on Facebook or Twitter! We're a team. :) 

Now that the 4th of July has come & gone, there’s no denying that summer is in full swing.  If you’ve been focused on your fitness goals, or just maintaining a healthy lifestyle, a patio brunch with family or friends sounds a lot more tempting than heading to the gym.   Maybe you had an early beach vacation and are looking to maintain your beach body - or if you’re still packing or planning your summer road trip, we have 3 restorative ways to shape up for summer.  Just remember to stay hydrated and apply sunscreen before heading out - even if you plan on keeping the workout indoors.  Like any of the tips, be sure to LIKE or SHARE on Facebook or Twitter!  #summervibes :)

We recently discovered Milena Roucka, former WWE wrestler who went by Rosa Mendez, at the 2019 Atlanta Ultimate Women’s Expo. As one half of Totally Fit Mama, Roucka along with acclaimed nutritionist, Courtney Daylong, have launched a new wellness program complete with an at home workout app, meal plans, protein mini bars and a recipe e-book. While at this year's expo, Roucka had a chance to share her story while encouraging women to believe in themselves.  And afterwards, the ladies hosted a sampling event of their new protein mini bars.  Check out Totally Fit Mama below! And be sure to LIKE or SHARE onFacebook or Twitter! It’ll keep you motivated. :)

If you follow us in THE SUITE then you know we like to talk spring. What can we say? It’s one of our favorite seasons.  And when spring arrives (unless you have terrible allergies) don’t you just want to take the workout outside?  If you love the outdoors like us, but find yourself short on ideas for squeezing in workouts, we have 4 fun, butt kicking outdoor activities to get your blood pumping in no time.  Like any of the ideas?  Be sure to LIKE or SHARE on Facebook or Twitter!  See ya on the trail! :)