Explore expert tips, personal reflections, and practical advice on movement, nutrition, mindfulness, and sustainable wellness—all curated to support your journey inside and out.
Our blog is designed to support your journey toward a balanced and mindful lifestyle.
gut health, digestion and stress, nervous system and digestion, digestive health, bloating and stress, holistic gut health
Gut Health Is More Than Food: How Stress, Rhythm, and Movement Affect Digestion
Gut health isn’t just about food. Learn how stress, daily rhythm, nervous system regulation, and movement impact digestion and gut resilience.
longevity habits, healthy aging, build resilience, sustainable health, daily health practices, long-term vitality
Longevity Isn’t a Hack: How Daily Support Builds Health That Lasts
Longevity isn’t built through hacks or quick fixes. Learn how daily movement, nourishment, rest, and rhythm create lasting health and resilience.
Snacks, wellness, nutrition, blood sugar
Most Valuable Snack Coordinator: Why Smart Snacks Save Your Sanity (and your arm)
A warm, humorous H2- style guide to being your own Most Valuable Snack Coordinator!
perimenopause, workout, nutrition, sleep
Navigating Perimenopause: Small shifts for big changes
Strong Body : Steady Glow
Wellness
Sleep Like a Pro: Why Your Bed is Actually Your Best Friend
Hello there! H2 here. Today I'd like to start a conversation on one of the most important things in our lives that gets over looked. Sleep! So, I'm going to cut...
Wellness
Meditation Made Simple: Small Steps to a Calmer Mind
Embracing Meditation: Small Steps to a Peaceful Mind
Meditation can feel daunting at first. The idea of sitting in silence—no phone, no iPad, no TV, or music...
Wellness
Self-Care For A Healthy Life
I was recently asked to speak to a group about self-care. After preparing my talk and slides I realized that I've never talked about self care with you! So, her...
Wellness
The Top 5 Reasons You Should Be Meditating
Hello my friends! I've recently had an eye opening experience that really proved to me that my meditation practice makes a huge difference in many areas of my l...
Wellness
Is Vibration Therapy an Effective Workout or Holistic Hoax?
If you've been following me on Instagram, you may notice I have a Power Plate vibrating plate. My clients and I love to use it pre workout to get the body ready...
Wellness
Breathe Your Way to Improved
Health
Shh...do you hear that? It's silence. When's the last
time you sat in silence?
No phone, no iPad, no TV or music playing in the
background. Yikes- It can d..
FITNESS
Powerful Reasons to Work Out
For so many of us, working out has been seen as a
negative, painful experience in our life. The focus
has been on shrinking our bodies, getting abs, or
other ph...
FITNESS
March Challenge: Plank Your Way to a Stronger Core
When you think of your core strength, do you just
think of your abs? Your core includes abs but, it
also includes the side of your body (obliques), hip
adductor...
Wellness
New to the Holistic Lifestyle? I've Got Your Back!
All aspects of health are important, but are you
remembering all of them?
Of course, there's mental, spiritual, and physical
health. But physical health sho...
FITNESS
February Challenge: Extra Steps, but Make it Fun!
One month of 2023 has come and gone! Time for
our next monthly challenge.
Getting in Extra Steps!
I'm sure you've all heard that the goal is 10,000
WELLNESS
7 Simple Habits that Will Change Your Life
No one changes their life overnight. Its just not
possible. But what is possible, is adding tiny
positive habits into your life until your lifestyle
changes. Y...
NUTRITION
Learn How to Never Diet Again
South Beach diet, Keto, Atkins, Low Fat, Weight
Watchers... you've heard of them all and maybe
even tried a few!
What if I told you that you could reach you.
FITNESS
Monthly Challenges - Make 2023 Your Most Powerful Year Yet
Can you believe that 2023 is right around the
corner?! Me neither! For many of us, it's a great
time to pause and reflect on our highs and lows of
the year...
WELLNESS
Stop the Scroll for Better Mental Health
How much time do you spend mindlessly scrolling
social media? If you're anything like me, probably
more than you'd like. We all know that getting
stuck..
FITNESS
Fitness Myths: Are You Working out TOO Hard?
Are you working out TOO hard, TOO often? Is that
even possible?!
Lets break down some fitness myths today!
In my 12+ years of experience as a certified...
FITNESS
You Can't Out Train a Poor Diet - Master Macros
Ouch. That one is tough to hear, huh?
As a personal trainer and nutrition coach, I know
how important both exercise and diet are to your
physical and mental...
NUTRITION
Boost Your Immunity Easily in the Kitchen
Do you ever feel like meal planning and deciding
what to eat all week is super overwhelming?
After a long day at the office, soccer practice,
laundry, and h...
WELLNESS
Meditation - How to Heal Your
Body & Your Mind
What comes to mind when you think of
meditation?
Does it seem trendy? Something that only yoga
lovers are into? Does it feel a little intimidating?
Medi...
NUTRITION
Hydrate Well with H20 - Best Get to Sippin'
Hydration
Being dehydrated can cause headaches, muscle
aches, brain fog, muscle cramps, heart issues,
constipation, lethargy and many more issues!
Much of...
NUTRITION
What to Eat?! Nutrition Coach's Best Tips & Tricks
Ever find yourself with a growling stomach at 5
pm, and your fridge is empty? Yeah, I've been
there, too! If I don't plan ahead, things go awry and
I eat whatev...
FITNESS
The Best Upper Body Workout
You Can Do - Today!
Short on time, but want a quick and effective
workout?
I've got you covered! Check out my favorite upper
body combo.
FITNESS
Gymtimidation - Noises, Lights,
and Judgmental People, Oh My!
Can I tell you a secret?
I've been a personal trainer for over 12 years and I
still occasionally get intimidated by the gym.
"Gymtimidation" is real and it...
FITNESS
4 Chest Exercises for Better
Posture
When's the last time you focused on
strengthening your chest? If you can't remember...
then its been too long! The chest often gets
neglected in terms of strength...
NUTRITION
Honey And Ginger Fruit Salad
Hello my friends! I recently co-led a lymphatic
workshop with my wonderful friend Caprice who is
a true gem and knows her stuff when it comes to
massage and her...
WELLNESS
Looking To Improve Your Health?
Let me help! I thought I would share a bit about my
online courses and why I'm diving in to the online
workout realm.
We all have different bodies, lives an...
NUTRITION
Making the Perfect, Acai Bowl
Okay, maybe it's not "perfect" for everyone but
there are so many ingredients that can be
changed around in an aqai bowl that I'm sure a
perfect combo is out th...
WELLNESS
HOW DO YOU CREATE
KINDNESS?
Hello my friends!! I hope you are doing well! I just
returned from two weeks away in Florida soaking
up some sun and spending time with new and old
friends. It...
FITNESS
HOW TO STRETCH THE HARDEST
WORKING PART OF YOUR BODY
Hello there!! Well, it's my last foot post....for now!
I'm so thankful you have joined me in this foot
journey! Just remember, roll, exercise and then
stretch....
FITNESS
RESISTANCE EXERCISES FOR
YOUR FEET
Lets show our the !
H2 here for a few resistance exercises for your
feet. As our foundation we must take care of our...
FITNESS
Exercise Your Feet? Say What?!
H2 Here talking about feet again! Today we are
going to exercise our feet without any equipment.
When we wear shoes for the majority of our day
the muscles in...
FITNESS
ROLL IT OUT!
am so excited to talk
Rolling your feet (AKA, Self Myofascial Release
(SMR) will help with many things. A few of my
FITNESS
Stop Skipping the Weights
Lifting weights can actually help you loose
weight! Say what?! It is true! Lifting weights,
builds muscle and when you have muscle on your
side it is working to..
FITNESS
THAT HIP PAIN COULD BE
CAUSED BY YOUR FOOT!
If you have a foot or feet, that turn out or in, are
flat or have a high arch, are narrow or wide,
bunions, corns, okay ANY foot variation really, they
could be...
WELLNESS
LISTEN, WE ARE ALL DIFFERENT
Just because someone else is seeing success
with XYZ doesn't mean it is right for you! Listen to
your body and do what is best for you. If you
haven't found wha...
WELLNESS
How To Tie Your Shoes
Hey there, H2 here! As spring approaches and we
are outside more I thought I'd share this quick tip
about tying your shoes! It is one of my favorite
tips! May
NUTRITION
Hearty, Easy and Delicious
Oatmeal
A few of my favorite things...
Oatmeal is one of my go to meals. It is pretty
simple, nutritious, and very versatile with the
different ingredients you can a...
NUTRITION
SALADS. EAT THEM NOW!
Hello my friends! Eating is one of my favorite
topics! Today we are going to explore some easy
ways to build a great salad I know it is winter and
salad may be..
WELLNESS
What I've Been Up To
Hello my friends! I wanted to stop in and talk about
what I've been up to! While the world seems to be
standing still I decided to take this tirne to do
some thi...
WELLNESS
WHAT IS SELF MYOFASCIAL
RELEASE?
Self Myofascial Release is also known as SMR,
foam rolling and trigger point release. SMR is
when you relax contracted/tight muscles by using
an outside force
WELLNESS
Mindful Meditation For Sleep
Hello my
The last step in our sleep journey together is
meditation. Studies have shown meditation helps
relax your body, releasing tension an...
WELLNESS
Wait, Exercise Helps You Sleep?
Hello my friends! H2 here, continuing our sleep
talk. Hopefully your sleep routine is falling into
place and getting easier every dav Let's dive right
in to so...
WELLNESS
How To Create Your Sleep
Routine
Hello my friends! I'm back with our next chat about
sleeo and I'm so excited!
Lets start with a waking and sleeping time. Here
are the things we want to corm..
WELLNESS
Why Sleep Is Important
I think we've all had those mornings where we
wake up and feel as though we haven't slept at all.
Yes, we were in bed for hours but, tossed and
turned, had unse...
WELLNESS
Taking on 2020 - One Healthy
Step at a Time - Part 3
Hello my friends, I hope you all are doing well and
finding hope that spring will soon be here! I have
seen a huge amount of birds pouring into my area
over the...
WELLNESS
Taking on 2020 - One Healthy
Step at a Time - Part 2
Hello! I hope the last week has treated you well !
We are going to continue our steps for making
2020 our healthiest year yet. So, this week I want
to discuss mo...
WELLNESS
Taking on 2020 - One Healthy
Step at a Time - Part 1
Hello my friends! Happy New Year! As we begin
this new year as well as a new decade I would like
to propose to you that you make this your
healthiest year yet! ...
NUTRITION
What is Good Nutrition?
I've always known that the food we put in our body
effects the way it works, looks and feels. Due to
several food allergies I've found this out the hard
way. Th...
NUTRITION
Balls of Fury
Okay, maybe the title brought you in. Curiosity
killed the cat and all, right? Well, these Balls of
Fury are worthy of the name! Need a boost?
These little..
NUTRITION
A Few of my Favorite Snacks
Lets face it, sometimes it's hard to try something
new The time, costs and feared waste keeps me
from trying new things but, when I find things that
Ilove
NUTRITION
It's National Nutrition Month
Hello my friends! It is hard to believe but March is
here. The Academy of Nutrition and Dietetics
declared March, National Nutrition Month in 1980.
They focus
WELLNESS
5 Tips on Eating and Exercising
after 60
I have to start out saying that some of the
healthiest people I know are over 60. However,
sometimes as we get older we realize that we
have taken care of every...
WELLNESS
Everything but the Kitchen Sink
Everything but the kitchen sink, is a common term
for cleaning out the refrigerator at my house!
During the summer vegetables often go bad
before we can use the...
FITNESS
Core Matters: Part 3
Hello! I'm so excited that you are joining me for the
third installment of Core Matters. Hopefully, you
have been planking everywhere you go and telling
everyon...
WELLNESS
Part 4:: Heather's Health Journey
Well, here we are, on the most recent leg of my
journev Thanks for tagging along!
Remember how I said I think everything happens
for a reason? Here is mor...
WELLNESS
Part 5:: Heather's Health Journey
I don't know about you but I think everything
happens for a reason! One day I went to have a
facial (self care moment) with one of my friends
who, had also had...
WELLNESS
Part 2 H2's Health Journey
Once I realized my journey was going down a deep
dark path of inflammation (this is your body way of
telling you something is not right, don't ignore it!),
dis-..
WELLNESS
Part 1 H2s Health Journey
In order to solve a problem we have to know we
have a problem.... =
I do have to admit there have been so many times
in my journey that I was frustrated
FITNESS
Let's Move!
Hey there!
I don't know about you but this time of the year I
find myself cozying up with a blanket and not
moving quite as much. So, I thought we should
WELLNESS
A FEW OF MY FAVORITE THINGS
Hello my friends!! I thought as the giving season is
upon us I would share a few of my favorite things
that might make good gifts for those health nuts
In your...
NUTRITION
Mean Green Juice
Hello! Thanks to everyone who joined me last
Thursday for the "Benefits of Juicing"class at
Natural Grocers! Here is the recipe for the Mean
Green Juice we made...
NUTRITION
Chickpea Salad
This is one of my favorite summer salads however,
it's great anytime of the year. I do adore using
cilantro from my garden in this, it adds an extra
dose of yum...
FITNESS
Core Matters: Part 2
Hello my friends, it's great to be back with the next
installment of Core Matters! I hope you've been
practicing your planks! Today we will be adding
side plank...
FITNESS
Core Matters: Part 1
Did you know that your core is comprised of more
than just your abs? It does include the abs
but it also includes the side of your body
(obliques) , hip ad..
NUTRITION
Healthy Hacks: Part 2
eat breakfast within an hour of waking
up- this helps get your metabolism going for the
dav Some find fasting helps them control disease
as well as h...
NUTRITION
Simple Ways to Stay Hydrated
this Summer
Hello my friends! It seems as though summer has
settled in without much relief in site. I want to
share a few simple ways to prevent dehydration as
the temperat...
NUTRITION
Chicken Avocado Lettuce Wraps
Hello my friends!! I always love "cooking" in the
summer, the produce choices are amazing, it's so
easy to fill up a plate with vegetables. I posted this
photo...
NUTRITION
My Favorite ShÅéiG¯
Hello! I'm frequently asked what my go to snacks
are so I thought I'd share them with you all! Here
are a few of my
SunButter- I love pairing this wi...
NUTRITION
My 5 Favorite Hacks to a
Healthier Life
1. Have fresh fruit and vegetables ready to eat in
your refrigerator. If they are ready to eat this will
make it easier to grab something healthy like
celery an...
NUTRITION
Organic Isn't Just a Hype Word
Hello friends! I wrote this after talking with friends,
clients and perfect strangers on what they know
about organic food. I hope to clear up some myths
and ge.
NUTRITION
Quinoa Blueberry and Pecan
Bowl
Looking for an easy lunch that is filled with good
food? This is one of my recent favorites! I had it at
a restaurant not long ago and fell in love. I went
home...
NUTRITION
Smoothie Love
One of my favorite smoothie recipes is this
awesome
2 handfuls of spinachl banana2 Tbs. PB2 peanut
butter powder l scoop of your favo...
FITNESS
Training Tula
I love being a personal trainer for so many
reasons, I can not count them all. Fun things like
this are at the top of my list though! It's not often
that you ge..
NUTRITION
Factors that Affect the Energy in Our Food
Welcome back! This week we are moving on to the
energy in our food and what factors affect that
energy.
Soil Gamp; growing conditions- where your food
comes...
NUTRITION
4 Habits to Healthy Eating
1) Eat slowly and don't mark the end of your meal
by a clean plate, mark it by how your stomach
feels. It takes a bit for our mind to
recognize that we
NUTRITION
The Truth About Artificial
Sweeteners
Are you using artificial sweeteners and opting for
low-calorie "diet" foods in an effort to control your
weight?
If so, you may be surprised to learn that r...
FITNESS
8 Reasons to Get a Workout
Buddy ASAP
If you're struggling with motivation, or you simply
want to squeeze more out of every workout, one
of the smartest moves you can make is to get a
workout buddy!
FITNESS
Things I Learned in Anatomy for Yoga: Part 2
Stretching may take a back seat to your exercise
routine. You may think that stretching your
hamstrings and calves is just something to be
done if you have a fe...
FITNESS
Things I Learned in Anatomy for Yoga: Part 1
One important thing I learned this weekend in
anatomy for yoga::
The shoulder is amazing! It has more mobility than
any other joint in the body however, than.
FITNESS
The Importance of Cross Training
Over the last year I have trained clients for half and
full marathons as well as triathlons. It has been a
great experience for me as well as my clients. It is
FITNESS
H2s Rules of Personal Training
1:: Never say "l cant"- because you will...
2:: Never say "It's easy" because I'll make it
hard...
3:: Never argue- because you'll never win...
4....
FITNESS
Steos to Avoid Iniurv: Part 4
REST!
Set aside one or two days each week for light
workouts or to skip out on exercise entirelyt This
much-needed rest time allows your muscles to
heal...
FITNESS
The Importance of Cross Training
Although studies show that stretching doesn't
prevent injury, it does increase your flexibility, and
supple muscles are less prone to pain and injury.
Just 15
NUTRITION
H2s Rules of Personal Training
Summer always brings on some eating quandaries
for me. It is so hot I don't want to stand in front of a
hot stove or grill, and I for sure do not want to eat
FITNESS
Steps to Avoid Injury: Part 2
Strengthen weak muscles: If cycling and/or
running is your primary form of cardio, then there's
no doubt your quadriceps are as strong as a
horse. But...
FITNESS
Steps to Avoid Injury: Part 1
Over the next few weeks we are going to talk
about ways to avoid injury when working out
Dedicate time to warm-up:: I know you're in a rush
to squ...
FITNESS
Stretching
Stretching is one of the easiest exercises to do to
make our bodies strong and fit! Yes, I said
exercises. Stretching is part of the exercise
puzzle and importa
FITNESS
Pick It Up
People stick with slow cardio because they're told
it's the 'fat-burning zone'. However, while cardio
burns more fat as a percentage of total calories
burned,
NUTRITION
Pre-Workout Snacks
Pre Workout snack- (30-60 minutes before your
workout)
Medium Banana with 10-15 almondsProtein power
bar (keep them around IOgrams of protein or
higher and...
FITNESS
Dorft Overdo It
Going all out after not exercising for awhile can
take its toll on your mind as well as your body. To
prevent injury and feeling discouraged, start small
and wo...
FITNESS
Make it Realistic
Not only should you not over-exert yourself when
you first start, but you also shouldn't make goals
that are unrealistic Here are 3 tips to help you set
your w...
FITNESS
Weight Training - How Much and How Often
You have to listen to your bodies on how much
weight is sufficient. If you have not lifted a weight
a day in your life start light and work up. If you are a
pro...
FITNESS
Dorft Overdo It
How SMART have you been over the last few
weeks? Here is a great tipto help you burn
calories longer. Are you ready?? Lift weights!
ThatG right, lifting weigh...
WELLNESS
Get Smart
In the past few weeks I have talked with so many
women who have been on that roller coaster of
dieting. Why is it that we don't see results from
dieting? We are...
FITNESS
My 3 Go To Exercises Part 3:
Kettlebell Swings
Hello my friends! Last but definitely not least in
our 3 part series of "My Go to Exercises' is
kettlebell swings! I love the variety that the
kettlebell brings.__
FITNESS
My 3 Go To Exercises Part 2: The Deadlif
Ahhh, the deadlift! This is one of my favorite
exercises. You get so many muscles engaged and
worked but it also really helps with breathing.
Form is extremely...
FITNESS
My 3 Go To Exercises Part: 1 The
Burpee
I'm often asked what my favorite exercises are. To
be honest, I love them all. I'm not even kidding! ;-)
However, when I only have a short amount of time I
pick..
NUTRITION
H2s March Salad
0k my friends, its 7 days of no sugar. How are you
doing? Me? The first 5 days were a struggle but,
as of last night I feel like I've got this! This amazing
sale..
NUTRITION
Flourless Pumpkin Power
Cookies
Hello my friends! Fall is finally here, yay! I found a
recipe that sounded great however, after many
changes it morphed into my own creation by the
time I was
NUTRITION
Watermelon Lime Juice
Watermelon Lime juice was inspired by a less than
tasty watermelon. I couldn't bear to throw it away
so I juiced it instead! This flavor combination is
one of
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