Food Cravings & How to Beat Them!

I NEED A DOUGHNUT!   No, you don't.   YES I DO!   Um.... no, you DON'T.   Does this internal dialog  happen to you? Well, you are not the only one. Food cravings come at you from SO MANY different angles; advertising, old habits, nostalgia... We all fight them and sometimes we win - […]

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Self-Myofascial Release for the Feet

Self-Myofascial Release for the Feet

By Sean O’Neill with Portland Personal Training .....Do you have foot pain? Plantar fasciitis? Neuropathy? Super tight hamstrings or hips? Tight Achilles?Are your feet limiting how long you can stand, walk, or exercise? Are you trying to lose weight and be more fit but cannot exercise as much or as hard as you would like? […]

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Khino’s Quick Bicep Blog

Featured exercise: Bicep Curls for muscular toned arms or big bulging biceps. There are many effective ways to develop the biceps. As seen in this video, biceps can be toned and developed using a barbell, ez bar, or dumbbells.  You can also use cables, bands, machines, and functional body-weight exercises to create great looking arms as well but we […]

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How to Recover from Holiday Feasting

How to Recover from Holiday Feasting

Did you over do it over the holidays? I did. And now, I'm feeling low, slow and dumb. I am anxious to get back to my Whole 30 (which I'm committing to start Jan. 1) but I want to feel better NOW!   Some helpful hints I've found through some research are below.   Take […]

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30 Day Challenge Coming to an End

30 Day Challenge Coming to an End

We hope that you were successful with your food and exercise goals over the last month or so. We can tell you that some folks have seen amazing results! (The most weight loss we have seen from a participant is over 15 pounds) Try not to beat yourself up if you are not one of […]

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Giving a Shout-out to You!

Giving a Shout-out to You!

This coming Saturday marks our three week point… How are you feeling??   People report sleeping better, having more energy. Have you noticed anything different since you started eating clean, whole foods? We have a comment section on this blog post and on our facebook page!   While those of us who came to the […]

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Meal Prep!

Meal Prep!

(note: We may shock you at the end of this post with a very harsh and possibly hard to hear proclamation about meal prep. But it needs to be said. If you think it may help someone you care to hear it then you can share this post and/or follow us on Facebook, Instagram, Twitter, […]

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