https://www.simplyfitandfresh.com/blog daily 0.75 2025-05-28 https://www.simplyfitandfresh.com/blog/may-2025-newsletter monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1748434051419-8CEJZB1GO4BTG2YJ4MOO/May+2025+newsletter+1.jpg Blog - May 2025 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1748434051568-82H85KJHO8YAWWWHX3BI/May+2025+newsletter+2.jpg Blog - May 2025 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1748434052289-84S7LYUYP8HRTWTHI2J6/May+2025+newsletter+3.jpg Blog - May 2025 Newsletter https://www.simplyfitandfresh.com/blog/december-2024-newsletter monthly 0.5 2024-12-06 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1733515805077-V4UG7IOOUVZL5RSVBOM6/Dec+2024+newsletter+1.jpg Blog - December 2024 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1733515805092-4QRXUN1LFSWJGDUUGHU9/Dec+2024+newsletter+2.jpg Blog - December 2024 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1733515805889-QM406X6POAC5PB7WO3E8/Dec+2024+newsletter+3.jpg Blog - December 2024 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/37376efa-d931-4f22-a545-faf109752c43/12+days+of+FITmas+Flyer.jpg Blog - December 2024 Newsletter - LINKS HERE: Teen Sleep Hacks. Dark Chocolate Bark Recipe Schedule your FREE consultation https://www.simplyfitandfresh.com/blog/4s1ug7x98zyr3zyclphi3n011tq503 monthly 0.5 2024-11-12 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1731446197184-51MTUU2MUW2Y32VXTB0X/Teen+sleep+hacks+1.jpg Blog - Teen Sleep Hacks https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1731446197370-2K9ZITZVZHGZJAW0DK0U/Teen+sleep+hacks+2.jpg Blog - Teen Sleep Hacks https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1731446198041-R8F8QO0ZXQFELYQ12SVP/Teen+sleep+hacks+3.jpg Blog - Teen Sleep Hacks https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1731446198160-F64F97CYJ3V4QJX5FIPK/Teen+sleep+hacks+4.jpg Blog - Teen Sleep Hacks https://www.simplyfitandfresh.com/blog/november-2024-newsletter monthly 0.5 2024-11-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1730941499328-3EMYOZPYPSO5O8SB5FIA/SF%26F+nov+2024+1.jpg Blog - November 2024 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1730941499376-S53PD4DOMWIGRLGMTYXM/SF%26F+nov+2024+2.jpg Blog - November 2024 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1730941500019-J79DBMBFR4FLVLWISS28/SF%26F+nov+2024+3.jpg Blog - November 2024 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/7167b0df-a4c8-4daa-9e69-58bd55f6d9fe/QAthleticsPilatesPlus082824.png Blog - November 2024 Newsletter - LINKS HERE Protein Power Blog Post Chicken Chili Recipe Schedule Your FREE Consultation Here! https://www.simplyfitandfresh.com/blog/april-2024-newsletter monthly 0.5 2024-04-23 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1713911246821-0Y0INFVMX5OG0X4U9805/SF%26F+April+2024+E-Newsletter+pg+1.jpg Blog - April 2024 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1713911246969-XGB8YWTH7FXS6EG6OGMC/SF%26F+april+2024+E-Newsletter+pg+2.jpg Blog - April 2024 Newsletter https://www.simplyfitandfresh.com/blog/march-2024-newsletter monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1709863825175-903PGYEV0JRX6NGVSOUY/SF%26F+march+2024+E-Newsletter+pg+1.jpg Blog - March 2024 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1709863825421-LFARZA0EA4PPKES8XFTM/SF%26F+march+2024+E-Newsletter+pg+2.jpg Blog - March 2024 Newsletter https://www.simplyfitandfresh.com/blog/y9rx29yjfysevn5e9yc7j32kg7azgi monthly 0.5 2024-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1709848897736-SL1PA2ZBZX3C54ZP71J3/what%27s+the+deal+with+protein_+1.jpg Blog - Protein Power https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1709848897780-L33DEA51WIYIFVV52Z3C/what%27s+the+deal+with+protein_+2.jpg Blog - Protein Power https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1709848898410-RLYK3V1QLAS77NSNTXA8/what%27s+the+deal+with+protein_+3.jpg Blog - Protein Power https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1709848898324-FV6X946NLN9AFGJ38DV9/what%27s+the+deal+with+protein_+3+%282%29.jpg Blog - Protein Power https://www.simplyfitandfresh.com/blog/zzkwpp8yvnkcuoxj9vylzh0a0re37y monthly 0.5 2024-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/0db16f87-6471-4d26-897e-e2842a9b5731/why+do+i+donate+blood.jpg Blog - Why do I donate blood? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/blog/february-2024-newsletter monthly 0.5 2024-02-11 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1707618074138-12DBVEAXCRZI6BMOSMFW/SF%26F+feb+2024+E-Newsletter+pg+1.jpg Blog - February 2024 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1707618074888-113KCP31VGYU10VTYPGU/SF%26F+feb+2024+E-Newsletter+pg+2.jpg Blog - February 2024 Newsletter https://www.simplyfitandfresh.com/blog/1pnte4f64a35nzq7etv3b1leeaofrh monthly 0.5 2024-02-10 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/44e8c0fa-cc41-4fe2-a55a-2f8aa057da12/love+or+heart+attack.jpg Blog - Is it love…or a heart attack? Coronary artery disease (heart disease) is STILL the #1 cause of death in women. It is responsible for 1 in 5 female deaths yet only 56% of women recognize this threat. (CDC report) Why? Because our symptoms are different than those men typically experience and we usually dismiss these important clues as 10,000 other things. https://www.simplyfitandfresh.com/blog/everybody-poopsuntil-they-dont monthly 0.5 2024-02-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/4fd1bb09-1d2f-445c-9f2e-1d53efe6bcb8/th-753206212.jpg Blog - Smooth Moves: Simple steps to relief from constipation. The causes of constipation and how to get relief. https://www.simplyfitandfresh.com/blog/december-2023-newsletter monthly 0.5 2023-12-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1701996054664-Q8EK7ZBHYDW4IXGSSKXO/SF%26F+DEC+2023+E-Newsletter+pg+1.jpg Blog - December 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1701996054954-2MA6TPVWD2D4VK02K4WO/SF%26F+DEC+2023+E-Newsletter+pg+2.jpg Blog - December 2023 Newsletter https://www.simplyfitandfresh.com/blog/winter-got-ya-down-understanding-seasonal-affective-disorder-sad monthly 0.5 2023-12-06 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/a41f37a9-0bbd-4bb4-91d0-8fa886dd747c/SAD+snowman.JPG Blog - Winter got ya down? Understanding Seasonal Affective Disorder (SAD) - Symptoms of SAD: The symptoms of Seasonal Affective Disorder are similar to those of major depressive disorder and may include: Persistent feelings of sadness or despair Loss of interest or pleasure in activities Changes in sleep patterns, such as oversleeping or difficulty sleeping Changes in appetite, often leading to weight gain Fatigue and low energy levels Difficulty concentrating and making decisions Withdrawal from social activities and relationships Irritability https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/d5707718-6a7a-4d51-ad83-a7cc3168dbe5/seasonal-affective-disorder-406210492.jpg Blog - Winter got ya down? Understanding Seasonal Affective Disorder (SAD) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/64adf844-70ff-4a1c-b57d-b8bdfd9ea5aa/sad+numbers.JPG Blog - Winter got ya down? Understanding Seasonal Affective Disorder (SAD) SAD affects 5% of the population and up to 20% experience milder symptoms. The symptoms can start at any age, but the average age of onset is between 20 and 30 years of age. 4 out of 5 people that suffer from SAD are women…great. https://www.simplyfitandfresh.com/blog/november-2023-newsletter monthly 0.5 2023-11-10 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1699635151303-QRWSFEP71439S43OKOK3/SF%26F+NOV+2023+E-Newsletter+pg+1.jpg Blog - November 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1699635151487-YU6FGQU4ZSCENAA9Q240/SF%26F+NOV+2023+E-Newsletter+pg+2.jpg Blog - November 2023 Newsletter https://www.simplyfitandfresh.com/blog/why-cant-you-eat-just-one-nbsp monthly 0.5 2023-11-09 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1699543641204-FD5GUJA1HNDEPBSRPRGD/potato+chips.jpg Blog - Why can’t you eat just one? &nbsp; https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1699543640496-USWGTO0UNVYMEBJN5L3M/potato+chips+%282%29.jpg Blog - Why can’t you eat just one? &nbsp; https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1699543640534-2NYVT53JCYFGTYC8GPOF/potato+chips+%283%29.jpg Blog - Why can’t you eat just one? &nbsp; https://www.simplyfitandfresh.com/blog/go0ysbzr8egjcbuyzp52d3jc4r0ce5 monthly 0.5 2023-10-13 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1697162763584-GH5BTJJBUCR6BWHOUSSV/SF%26F+Oct+2023+E-Newsletter+pg+1.jpg Blog - October 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1697162763729-L979UMWG9MEVPVGRTSGI/SF%26F+OCT+2023+E-Newsletter+pg+2.jpg Blog - October 2023 Newsletter https://www.simplyfitandfresh.com/blog/meal-plan-for-back-to-school monthly 0.5 2023-09-12 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/99bed38f-7c75-4bc4-83ac-9c1ae7fd60a5/comic.jpg Blog - Meal Plan for Back-to-School - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/50b538aa-3c9e-4bb0-9411-1b413689b414/lunchbox-full-L-1254389535.jpg Blog - Meal Plan for Back-to-School Examples of protein sources: • Sandwich with nitrate free deli meat (turkey, chicken, ham, etc.) or roll ups. • Chicken, tuna or egg salad on sandwich or with crackers. • Quesadilla (fill with cheese, chopped spinach, shredded meat, and / or beans) • Hard boiled / Deviled eggs (peeled) • Cheese stick. • Yogurt (<8g sugar) • Trail mix (nuts & fruit) • Nut butter pouches • Bean & cheese burrito • Nitrate-free jerky https://www.simplyfitandfresh.com/blog/0pcdhilt342gycpx81wzkcw5x4pu6a monthly 0.5 2023-08-31 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1693491132365-8L8XHQHXB8KPF41G18CW/SF%26F+September+2023+E-Newsletter+pg+1.jpg Blog - September 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1693491132807-B21OLMM0YUP4XEFNS2VT/SF%26F+September+2023+E-Newsletter+pg+2.jpg Blog - September 2023 Newsletter https://www.simplyfitandfresh.com/blog/best-snack-bars monthly 0.5 2023-08-15 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/c9c9e24a-9f7b-4ed1-b7d6-d4c6ff09df94/clean+bar+list.JPG Blog - Best Snack Bars - The bars in the list were chosen based on criteria I have for what I give my family. >4 g protein, <10g sugar per bar no artificial colors/flavors/preservatives no sugar alcohols No dairy for my daughter and I so there are a bunch of non-dairy options. These bars are available at most major food retailers and on line. There are MANY flavor varieties of these so you can find the ones you and your family prefer. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1f9235d0-98f4-4092-ac15-5140d2cca9ea/bar+pic.jpg Blog - Best Snack Bars When looking for a healthy bar for yourself or your child to add to breakfast, lunch or have as a snack before sports, there are a LOT of options. To find the right one for you, there are a few things to consider. A snack before sports or after school should have carbohydrates and protein to provide short and longer term energy with out a huge spike in blood sugar. A bar to boost protein in a meal or pair with carbohydrate to balance a meal should be higher in protein (> 10 g) and lower in carbohydrates. Allergies? Read ingredient list for nuts, dairy, gluten, soy or other allergens. Sensitive tummy? Sugar alcohols ( chemical sounding ingredient ending in ‘-tol' ) are indigestible sugars that cause GI issues for many. Temperature? Bars with chocolate can melt in the backpack or in the gym bag making them messy to eat. And aren’t we all picky when it comes to flavor and texture? I recommend buying individual bars first to test brands and flavors before investing in a multi-pack. https://www.simplyfitandfresh.com/blog/august-2023-newsletter monthly 0.5 2023-08-31 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1690942717802-LZ260A432DAXEPUIXEQX/SF%26F+August+2023+E-Newsletter+pg+1.jpg Blog - August 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1690942717878-QG41JF8DS9R15T0EQSO8/SF%26F+August+2023+E-Newsletter+pg+2.jpg Blog - August 2023 Newsletter https://www.simplyfitandfresh.com/blog/carbo-hydrate monthly 0.5 2023-08-02 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1690939094796-TWVCNKQTK3G9EZI2WNTT/Carbo-hydrate+1.jpg Blog - Carbo-HYDRATE https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1690939096613-XEJTIBMMD3LFF5R3JS5J/Carbo-hydrate+2.jpg Blog - Carbo-HYDRATE https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1690939094881-5L0DMZC97ACSS7XQ0AO9/Carbo-hydrate+2+%282%29.jpg Blog - Carbo-HYDRATE https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1690939095710-96IUCXE57KCTHT8THBNI/Carbo-hydrate+2+%283%29.jpg Blog - Carbo-HYDRATE https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1690939095820-7D3FYN1K4ZS17AGJNHMT/Carbo-hydrate+2+%284%29.jpg Blog - Carbo-HYDRATE https://www.simplyfitandfresh.com/blog/csm8tkxlwolccrq8h8oeewad55j5jl monthly 0.5 2023-08-31 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1688407938599-L3CVTOOH7GT1VY8MQ9AI/SF%26F+July+2023+E-Newsletter+pg+1.jpg Blog - July 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1688407945402-EYRQ7UB1G99US25TZBGE/SF%26F+July+2023+E-Newsletter+pg+2.jpg Blog - July 2023 Newsletter https://www.simplyfitandfresh.com/blog/is-alcohol-serving-you monthly 0.5 2023-06-30 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/ce5a67c6-b44d-483c-bb0e-f7fdf6660f6d/th-3648714286.jpg Blog - Is Alcohol ‘serving’ you? Studies show that alcohol consumption increased in the years leading up to 2020 and skyrocketed during the pandemic. Lately, there is a popular movement to reduce alcohol consumption or quit all together due to emerging research into it’s negative health effects. I encourage you to read this post and listen to this podcast (The Huberman Lab) and decide if alcohol is truly ‘serving’ you. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/a05a0030-5c34-4f9b-a87f-6377c0c2fee9/Liver-704276-835271101.jpg Blog - Is Alcohol ‘serving’ you? The fact that surprises most of my clients about how the body processes alcohol has to do with metabolism and detoxification in the liver. Alcohol is a toxin. When we consume alcohol the body prioritizes it’s detoxification because it is more toxic and therefore more dangerous than the foods we’ve eaten that are also in our system. The body knows it needs to GET IT OUT. While the body moves the alcohol to the front of the liver-line, the other food can not be utilized for energy so it’s more easily stored as fat. https://www.simplyfitandfresh.com/blog/may-2023-newsletter monthly 0.5 2023-05-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1683512396412-LF334LL8Y66GEOZYWOUA/SF%26F+May+2023+E-Newsletter+pg+1.jpg Blog - May 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1683512396488-PFKVLGWFOF8S9GTQCN5K/SF%26F+May+2023+E-Newsletter+pg+2.jpg Blog - May 2023 Newsletter https://www.simplyfitandfresh.com/blog/clean-plate-club-cancel-your-membership-for-your-health monthly 0.5 2023-05-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/0bb61c18-f609-4961-8479-849fee8d940f/CPC.jpg Blog - Clean Plate Club: Cancel your membership, for your health. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/blog/is-fruit-high-in-sugar monthly 0.5 2023-05-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1683408213839-H13SSPPC7BMLTEW4RAFB/ABC+fruits.jpg Blog - Is fruit high in sugar? https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1683408212973-8BB4GEVC3DKVA1PZPLI9/ABC+fruits+%282%29.jpg Blog - Is fruit high in sugar? https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1683408213036-WDONK1ZB26DMZRVX32XW/ABC+fruits+%283%29.jpg Blog - Is fruit high in sugar? https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1683408213774-XQZNRAIOCAM0CFPMU00P/ABC+fruits+%284%29.jpg Blog - Is fruit high in sugar? https://www.simplyfitandfresh.com/blog/1hzjd18giwlosla767yr6uq92uv9ia monthly 0.5 2023-04-14 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1681436949511-6FU35IW314B0K6MQFGGC/SF%26F+April+2023+E-Newsletter+pg+1.jpg Blog - April 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1681436949620-MVBTHD5B7TMQ51PR52V1/SF%26F+April+2023+E-Newsletter+pg+2.jpg Blog - April 2023 Newsletter https://www.simplyfitandfresh.com/blog/ah-choo-how-to monthly 0.5 2023-04-14 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1681432815484-LYJS1XFWJXHDASDVO4JL/Seasonal+allergies.jpg Blog - ah-CHOO! How to tackle seasonal allergies. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1681432813470-8X3G3S49DALIWMDX0L92/Seasonal+allergies+%282%29.jpg Blog - ah-CHOO! How to tackle seasonal allergies. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1681432813542-UI3KLKV30VGD5HLVZYZQ/Seasonal+allergies+%283%29.jpg Blog - ah-CHOO! How to tackle seasonal allergies. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1681432814431-91VDFGY9BJGDK8LBNT8O/Seasonal+allergies+%284%29.jpg Blog - ah-CHOO! How to tackle seasonal allergies. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1681432814501-4VPJ30D9FN2ACCL093VD/Seasonal+allergies+%285%29.jpg Blog - ah-CHOO! How to tackle seasonal allergies. https://www.simplyfitandfresh.com/blog/what-is-the-cause-of-your-sleep-issues monthly 0.5 2023-04-12 https://www.simplyfitandfresh.com/blog/march-2023-newsletter monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1678155794800-FK5O0SC3D6B4JO487LZE/SF%26F+March+2023+E-Newsletter+pg+1.jpg Blog - March 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1678155794937-TATYV69MV848ERXA3MLE/SF%26F+March+2023+E-Newsletter+pg+2.jpg Blog - March 2023 Newsletter https://www.simplyfitandfresh.com/blog/daylight-savings-time-amp-your-health monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/080d2253-dfd9-4c0f-8cfd-5092f676376c/Daylight+savings+time.jpg Blog - Daylight Savings &amp; the CO$T to your health. - As we approach Daylight Savings it is important to talk about what we have all experienced, but NO ONE talks about - it sucks & makes you feel awful! The change in time by shifting the clock ahead one hour impacts our circadian rhythm, or our internal day/night clock. This impacts our hormones, hunger, sleep patterns, energy and immune health. During this transition we are more likely to experience headaches, hunger/food cravings, heart palpitations, brain fog, low mood, short temper, trouble sleeping/poor sleep quality, low energy/fatigue and a weakened immune system. Crazy right? All because of a 1-hour shift in the time of day!!! Most of these symptoms stem from changes in our sleep patterns that result in less sleep or disruptions in the stages of sleep that are key to regulating our circadian rhythm and our overall health. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/e971eac8-00b5-42e3-b9c8-72ff67ce60b8/Daylight+savings+time+%282%29.jpg Blog - Daylight Savings &amp; the CO$T to your health. - “Failure to plan, is planning to fail” - Benjamin Franklin. Prepare your body the week before so you are able to adapt and less impacted physically & mentally. Let’s start in the morning with sunlight exposure and aim to get sunlight exposure throughout the day. This helps your body know when it’s time to sleep and improves the quality of sleep at night. Focus on eating protein and fat in your meals and avoid/limit sweets and starches. This helps to regulate your blood sugar levels, as blood sugar swings can cause the same symptoms as daylight savings. Exercise, optimally in the morning, but any time before late afternoon works. Again, all about sleep quality. Exercise increases ‘sleep debt’ or simply, makes you physically tired and helps you sleep well at night. Intense exercise later in the day can make it harder to get to sleep at night. Avoid /limit caffeine, especially after 12 pm. We all metabolize caffeine differently though caffeine consumed after 12pm is chemically still in your system when you go to bed and impacts your sleep quality. Practice deep breathing or meditation in the afternoon or evening to help regulate stress hormones. Avoid alcohol because it 100% impacts sleep quality. Go to bed 15-30 minutes earlier to begin to adjust your routine to the transition. https://www.simplyfitandfresh.com/blog/february-2023-newsletter monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1676726366124-J7ZAWSOOP5Z8KEPKTK3I/SF%26F+Feb+2023+E-Newsletter+pg+1.jpg Blog - February 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1676726366180-KZL1Q2JWEEO1I3RMS10R/SF%26F+Feb+2023+E-Newsletter+pg+2.jpg Blog - February 2023 Newsletter https://www.simplyfitandfresh.com/blog/the-wisdom-of-malcolm-x monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/68e45d5d-24df-407e-bc03-61fa3b767971/if+not+now%2C+when.jpg Blog - The wisdom of Malcolm X - You CAN make the change. You are responsible for your health. There, I said it. There is no one else to blame and no one else has the power to create positive change. Ditch the excuses and limiting beliefs that things have to be the way they are and that you’re incapable of impacting change. Start here. Start now. Start small if you need. JUST START. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/628b1f15-e946-4e70-bc3f-68b9fc1e805b/what+are+you+tolerating.jpg Blog - The wisdom of Malcolm X - What are you choosing to tolerate? This statement applies to so many aspects of life: Job Financial Circumstance Relationships Political / Social and of course, your health. I have often said that there are 3 factors that motivate people to make a change for their health. 1: Pain 2: Vanity 3: Frustration When the pain, dissatisfaction or frustration exceed that which one is WILLING TO TOLERATE, they will be ready to make the change. https://www.simplyfitandfresh.com/blog/the-great-deodorant-debate monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/60c7ab6d-1395-42c4-8773-2e72c59a9e03/1_4_foods_that_can_cause_body_odor_in_men-608x456-441893474.jpg Blog - The Great Deodorant Debate - What causes body odor? Stress Hormones FOODS: Everyone is different but some common triggers are: garlic, onion, cruciferous vegetables/asparagus, spicy foods/curry/pepper Highly processed foods with inflammatory oils/fried foods Toxins, chemicals or medications like caffeine, alcohol or cigarette smoke. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/850a64d3-8d12-48bd-bf98-ca0cdc41eff4/sweat.jpg Blog - The Great Deodorant Debate - Why do we Sweat? Sweat is how our body cools itself. The body moves water to the skin and the evaporation produces a cooling effect. Illness, hormones, stress and foods/beverages can also cause sweating. Your skin is your largest detox organ and sweat is one form of clearing toxins from the body. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/8be1601a-a0f5-4fbb-8b85-6dbda6ab5bb9/ewg+skin+deep.jpg Blog - The Great Deodorant Debate - What brands do I recommend? The good news is that there are so many more options available now than when I tried to detox my deodorant over 10 years ago. Which brand is right for YOU depends on your bio-individuality. Check out the Environmental Working Group’s Skin Deep site (or the app) to search their database and learn more about each brand. Ingredient lists - watch for things you are sensitive to or want to avoid for health reasons. Hazard ranking and explanation for rank. There will be some factors that may not matter as much to you that impact the overall rank. Their least toxic and recommended brands. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/3b438755-590a-4546-b434-a0b73c8c60b5/toxic+deodorant.jpg Blog - The Great Deodorant Debate - How do I get a family member to change to a less toxic variety? Our bodies are designed to detoxify and it’s impossible to be totally toxin-free in the modern world. Consider the good-better-best choice. If the BEST choice is too much of a change, try one that is at least better than what they are currently using. Use the EWG site to show them the risks with what they are currently using. Knowledge can inspire action. Find options they might be willing to try. https://www.simplyfitandfresh.com/blog/january-2023-newsletter monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1675796002505-W0UIM2KA4LYSZEX1W761/SF%26F+January+2023+E-Newsletter+pg+1.jpg Blog - January 2023 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1675796002756-F0ID0LSTQ9F90BE4FLCF/SF%26F+January+2023+E-Newsletter+pg+2.jpg Blog - January 2023 Newsletter https://www.simplyfitandfresh.com/blog/be-gt-do-gt-have monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/7daea86e-ea25-474a-b45d-ff9234493f58/Be%2BDo%2BHave-2299346070.jpg Blog - Be &gt; Do &gt; Have - You have to BE before you can DO, before you can HAVE. BE: Identify as the person that has those things. DO: Practice the behaviors of that person as habits. Only then will you HAVE the health, job, money, energy, etc. https://www.simplyfitandfresh.com/blog/movement-vs-exercise monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1672620557663-Z6YOYZJRIN7UOCS1EFJY/movement+vs+exercise.jpg Blog - Movement vs. Exercise https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1672620556798-4VDFZIQHRC7G4QTF0H14/movement+vs+exercise+%282%29.jpg Blog - Movement vs. Exercise https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1672620556845-53FGTP3AREM59FHWTZ3H/movement+vs+exercise+%283%29.jpg Blog - Movement vs. Exercise https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1672620557562-BFGY7QMA1SKDZ6TMVK8M/movement+vs+exercise+%284%29.jpg Blog - Movement vs. Exercise https://www.simplyfitandfresh.com/blog/december-2022-newsletter monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1672620827634-6WF754ZFVMF169WSSEXC/SF%26F+December+2022+E-Newsletter+pg+1.jpg Blog - December 2022 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1672620827588-776W1VEQTCCMAAPL84TV/SF%26F+December+2022+E-Newsletter+pg+2.jpg Blog - December 2022 Newsletter https://www.simplyfitandfresh.com/blog/new-year-new-you monthly 0.5 2023-01-02 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/3933c9ab-894e-4e40-b4f3-c9b96c47acea/new+yaer+new+you+flyer+page+1.jpg Blog - New Year, New YOU - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1670369033907-WQZ66PPC8V9C83ULTZX8/new+year+new+you+wheel.jpg Blog - New Year, New YOU https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1670369033806-PP515QHI71I7JOF7MQ0Y/new+year+new+you+info+flyer.jpg Blog - New Year, New YOU https://www.simplyfitandfresh.com/blog/8lw7bzfhpl7rnu13n3y1qmbdnq9o8h monthly 0.5 2022-11-10 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1668109960397-EM9ZC6V0OLIRVJ8EKV3H/SF%26F+November+2022+E-Newsletter+pg+1.jpg Blog - November 2022 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1668109960591-UQP6NRL0ZANFTF6KV86W/SF%26F+November+2022+E-Newsletter+pg+2.jpg Blog - November 2022 Newsletter https://www.simplyfitandfresh.com/blog/immune-health-for-all-ages monthly 0.5 2022-11-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1667861518460-913QQMT0573564IR9HV5/immune+health.jpg Blog - Immune Health for All Ages https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1667861517168-9C9QRHL35X202R2G6RKY/immune+health+%282%29.jpg Blog - Immune Health for All Ages https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1667861517262-BQ5HTKFG5Y3IYOZNPQYK/immune+health+%283%29.jpg Blog - Immune Health for All Ages https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1667861517878-I75MTL9VR4WCOG1I4HKA/immune+health+%284%29.jpg Blog - Immune Health for All Ages https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1667861517991-RJ9IHDJKKJE4FXUGLP4X/immune+health+%285%29.jpg Blog - Immune Health for All Ages https://www.simplyfitandfresh.com/blog/october-2022-newsletter monthly 0.5 2022-11-10 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1668110144640-VMAXJ2PTXKTAGKT1D6EB/SF%26F+October+2022+E-Newsletter+pg+1.jpg Blog - October 2022 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1668110144700-FP0XKKNNEC1QKXXUKXFF/SF%26F+October+2022+E-Newsletter+pg+2.jpg Blog - October 2022 Newsletter https://www.simplyfitandfresh.com/blog/september-2022-newsletter monthly 0.5 2022-11-10 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1668110216038-BKN0HPIJYPPEZ5R58S5B/SF%26F+September+2022+E-Newsletter+pg+1.jpg Blog - September 2022 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1668110216081-0SJM1VGIQ8QKL2HZ9X9W/SF%26F+September+2022+E-Newsletter+pg+2.jpg Blog - September 2022 Newsletter https://www.simplyfitandfresh.com/blog/health-through-the-holidays monthly 0.5 2022-10-09 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/a6bc9cc0-411d-443c-9fb0-196e18ffc7a6/halloween-to-thanksgiving-to-christmas-fitness-graphic.jpg Blog - Health, Through the Holidays. Nope. It’s the # of days from TODAY until Halloween, Thanksgiving, Christmas and New Years Day. And why is that important? Because having so many food related holidays so close together can be detrimental to your health, specifically your waistline. https://www.simplyfitandfresh.com/blog/is-snacking-a-healthy-habit monthly 0.5 2022-09-09 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/e0acaec6-7bc2-491b-bab4-9000b6ddb9eb/youth+athletes.jpg Blog - Are snacking &amp; mini-meals a healthy habit? When might mini-meals be GOOD for you? If you are unable to eat sufficient quantities of food at meals to meet your nutritional needs, eating nutrient-dense meals more frequently would help meet those needs. This applies to: small children teens that are active and in periods of rapid growth and development high-level athletes pregnant or nursing women And check that phrase, ‘nutrient-dense meals.’ This does not mean eating more of those highly palatable, highly processed packaged snack items or hitting the drive thru. Those items, I struggle to even call them ‘food,’ are devoid of the nutrients the above populations need. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/a10d68ba-c575-43fd-a937-0e22136b2dd7/220902142217-04-america-snacks-file.jpg Blog - Are snacking &amp; mini-meals a healthy habit? In this post I will talk about the pros and cons of snacking and mini-meals as compared to 3 meals each day. The CNN article talks about the origins of America’s snack ‘habit’ so I don’t need to repeat that. I’ll talk about when a snack would be a good choice and what to choose. We’ll finish with how to break the habit. https://www.simplyfitandfresh.com/blog/p12p9xiwkss2cqkqxwufinpsxxxkr7 monthly 0.5 2022-08-19 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/ace15873-f74e-4fad-9713-86f71d51bc34/Plantar+fasciitis+photo.jpg Blog - Plantar Fasciitis: What is it? How to relieve it? How to prevent it? - Make it stand out Plantar Fasciitis Pain https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/d438012a-02e7-4657-8031-ea4cdeca47fa/300px-PF-PainAreas.jpg Blog - Plantar Fasciitis: What is it? How to relieve it? How to prevent it? Plantar Fasciitis Pain map https://www.simplyfitandfresh.com/blog/august-2022-newsletter monthly 0.5 2022-11-10 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1668110307826-WEJDMY9XLHIO7J1O3RL1/SF%26F+August+2022+E-Newsletter+pg+1.jpg Blog - August 2022 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1668110307918-7ZK60L8R0O5YOH3CBKDK/SF%26F+August+2022+E-Newsletter+pg+2.jpg Blog - August 2022 Newsletter https://www.simplyfitandfresh.com/blog/back-to-school-fit-amp-fresh monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/ed22c653-5eea-44ac-bca9-ead98c1a590d/sleep.png Blog - Back to School; Fit &amp; Fresh! How much sleep do you need? This will be no surprise to parents, but it varies by age. Regardless of age, we all need to make sleep a priority by setting a sleep hygiene routine. Here is a simple example: Avoid screens (TV, computer, tablet, phone) and/or wear amber blue-light blocking glasses after sundown. Avoid eating 1-2 hours before bed. More important for adults than kids. Establish a bedtime routine: bath/shower, brush teeth, book, journal, etc. Keep the bedroom cool, dark and silent. https://www.simplyfitandfresh.com/blog/july-2022-newsletter monthly 0.5 2022-07-02 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/5ffe3e36-9d8c-4677-bca2-b3f7af7a1614/SF%26F+July+2022+E-Newsletter+pg+2.jpg Blog - July 2022 Newsletter - Make it stand out Simply Fit & Fresh July 2022 Newsletter https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/93c88b30-7d61-477e-a03f-8af95491d906/SF%26F+July+2022+E-Newsletter+pg+1.jpg Blog - July 2022 Newsletter - Make it stand out Simply Fit & Fresh July 2022 Newsletter https://www.simplyfitandfresh.com/blog/mom-is-it-bad-to-say-you-have-big-arms monthly 0.5 2022-07-01 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/183e67f4-a548-4d72-9c03-c74ced85f9a9/DSC_4610-1.jpg Blog - Mom, is it bad to say you have ‘big arms?’ I also ask you to consider how you view the body you are given or have earned. Live to embrace and celebrate the body you have, what it can do and what you can do for it rather than lamenting what it does not look like. I wasted WAY TOO MANY years in that negative mindset. I commit to myself and future generations of these sturdy genes to celebrate these ‘big arms’! https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/a22f6940-9720-4de8-8636-8cc0e06f45ce/2022-05-28_18-11-34_397.JPEG Blog - Mom, is it bad to say you have ‘big arms?’ - On our Memorial Day getaway, I’m kayaking with my 15 year old son on a secluded section of a lake. Wonderful, sunny, peaceful afternoon… he paddles up next to me to ask me this question; “Mom, is it bad to say you have ‘big arms’?” https://www.simplyfitandfresh.com/blog/june-2022-newsletter monthly 0.5 2022-06-13 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/d8cccc0e-8b9e-4a1d-805c-a8f5ed906c90/SF%26F+June+2022+E-Newsletter+pg+1.jpg Blog - June 2022 Newsletter - Make it stand out June 2022 Newsletter page 1 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/3a355b5d-9d5b-41a8-be72-fe7c0b334f90/SF%26F+June+2022+E-Newsletter+pg+2.jpg Blog - June 2022 Newsletter - Make it stand out June 2022 newsletter page 2 https://www.simplyfitandfresh.com/blog/why-should-i-care-about-hydration monthly 0.5 2022-06-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/0604bf42-7a08-4773-b318-2c4e6ab85e5e/effects+of+chronic+dehydration.jpg Blog - Why should I care about hydration? Hydration is not just drinking water, we have to absorb the water we drink into our cells. With age the sense of thirst diminishes and it becomes harder for the body to absorb the water into the cells, where it’s needed for critical functions. Further dehydration is caused by Medications Diet high in processed and high sugar foods and low in whole, unprocessed vegetables and fruits Alcohol and caffeine Stress and environmental factors https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/83b74b47-8623-49ee-ae34-9eb9e06d6a54/hydrate+with+electrolytes.jpg Blog - Why should I care about hydration? Electrolytes are minerals that add an electrical charge to water which acts like a key to unlock the cells and let the water in. They are a helpful tool to ensure adequate hydration. Not everyone needs to use electrolytes and not all the time. You might benefit from electrolytes if you: are sick, have a chronic health condition or recovering from an illness or injury. worked out or spent time out doors or in the heat. are over 40 years old. check one or more of the “further dehydration” boxes above. struggle to drink the recommended amount of water each day. If you feel you could benefit from electrolytes you really only need to consume them 1-2 times a day. See my recommended sources of electrolytes and avoid commercial electrolyte beverages that include corn syrup, high amounts of sugar, artificial colors or flavors. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/9b211b8c-80b1-4599-927c-65cf79691033/hydration-benefits-infographic-640x480-2.png Blog - Why should I care about hydration? Let’s end this blog on a happy note There are so many wonderful benefits of staying hydrated when it comes to your health. It’s one of the cheapest (ahem, FREE) and easiest things you can do daily to have an immediate impact! If you are not drinking near the recommended amount of water each day, I recommend starting to increase your intake slowly. Aim for increasing by 8 ounces a day every 3-4 days. This will give your body and habits time to adapt to the increased intake. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/ef4da741-17b9-436c-93b3-241af7fc90bb/water+percentages.jpg Blog - Why should I care about hydration? When we are born our body is about 80% water that amount of water is distributed throughout the body. As we age we literally dry up. The amount of water in our body decreases and therefore the importance of hydration INCREASES! https://www.simplyfitandfresh.com/blog/may-2022-newsletter monthly 0.5 2022-05-05 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/7c274f52-7b7a-4da8-8422-d2deb09bce0a/SF%26F+May+2022+E-Newsletter+pg+2.jpg Blog - May 2022 Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/d10c24e7-ca23-4ecb-8f42-8e93510026b6/SF%26F+May+2022+E-Newsletter+pg+1.jpg Blog - May 2022 Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/blog/how-can-a-detox-be-a-reset-for-mind-and-body monthly 0.5 2022-05-01 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/82ca1f9c-0b49-4881-b66b-0143946f0875/processed+foods.jpg Blog - How can a DETOX be a RESET for mind and body? - Here are some things to consider eliminating during DETOX: Sugar and artificial sweeteners Packaged highly-processed foods and inflammatory seed oils (corn, canola, soy, “vegetable” oil) Alcohol and caffeine Any food or drink that you know causes digestive issues or other unusual reaction in your body. This includes gluten and dairy for most people. Environmental: smoke, fumes from paint or cleaning products, exhaust from vehicles or powered equipment. Emotional: Stressful situations, energy “vampires,” big projects or deadlines. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/9c9594e9-ab05-49c6-a6ab-a906ffd80577/afternoon+snack.jpg Blog - How can a DETOX be a RESET for mind and body? Things slowly start “not working right.” Reaching for an afternoon snack to keep you awake and focused. Feel you “just have to have something sweet after your meal.” Waking up 1-2 times a night, hitting “snooze” in the morning or needing an extra cup of coffee. Digestive issues: gas, bloating, heartburn, occasional constipation. Muscle soreness or joints that become stiff or “crunchy.” Feeling a little down or like you just can’t get excited about anything. Skin issues like dry patches, redness or acne. Forgetfulness or brain fog. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/bf344493-320e-4a3a-bbff-c8acc9807cdf/feeling+good.jpg Blog - How can a DETOX be a RESET for mind and body? - What benefits are typical after a detox? Depends on the starting symptom burden, length and specifics of the DETOX program. After a recent 10-day program I completed with a number of clients the following effects were shared: Fewer food/sugar cravings, less hunger between meals. More stable energy throughout the day. Decreased inflammation: weight loss, fewer aches and pains (carpel tunnel, knee/hip/shoulder/back/neck, muscle cramps in calves/IT band/feet) Digestive improvement: regularity, less gas, bloating, heartburn. Better sleep, less waking during the night, better energy on waking. Skin more clear, less redness https://www.simplyfitandfresh.com/blog/april-2022-newsletter monthly 0.5 2022-04-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/3e6abf33-af82-4e84-96ae-783ae1a5b6ec/SF%26F+April+2022+E-Newsletter+pg+2.jpg Blog - April 2022 Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/6c390506-7865-49f2-acb4-1ccc489bde37/SF%26F+April+2022+E-Newsletter+pg+1.jpg Blog - April 2022 Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/blog/stress-awareness-reduction-resilience monthly 0.5 2022-04-05 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/cc276ea6-c24f-4dc1-bc5b-eb479c559419/stressed+out.jpg Blog - Stress: Awareness, Reduction, Resilience Chronic stress is pervasive in our lives. Technology has made it possible to do more in less time, often making us feel we need to cram more and more into our already hectic days. If we're not careful that superhero cape will be doubling as a blanket when we crash and burn from exhaustion on the couch. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/f6e5202d-79d2-4fe3-bc6f-36bd0f0b7e1d/Stress+Bucket.jpg Blog - Stress: Awareness, Reduction, Resilience According to the American Institute of Stress, studies and polls have found some of the top reasons people report feeling stressed include: Worries over finances and the economy Health and health care-related concerns Disapproval of government performance and worries over politics Anxiety over current events, including natural and societal events such as mass shootings, climate crisis, racial tensions and terrorism Stress due to social media and technology use Feelings of loneliness and depression Let’s add to that stressors that we may not be aware of: Poor diet (high processed foods, sugar, low in nutrients) Exposure to toxins, medications Poor sleep Lack of daily movement https://www.simplyfitandfresh.com/blog/march-2022-newsletter monthly 0.5 2022-03-18 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/7683d7fd-f796-401d-8abb-c864d032d795/SF%26F+March+2022+E-Newsletter+pg+2.jpg Blog - March 2022 Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/25497cfc-6f9b-44cf-8032-4d31e730a71e/SF%26F+March+2022+E-Newsletter+pg+1.jpg Blog - March 2022 Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/blog/anti-inflammatory-eating monthly 0.5 2022-03-18 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/7916d47a-9bee-400d-a251-1e570ef9e72b/anti+inflam+foods.png Blog - Anti-Inflammatory Eating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1183ed23-8780-4ea9-b09e-c669e3d56e3f/anti+infl+food+photo.jpg Blog - Anti-Inflammatory Eating - Anti-Inflammatory Eating Guide https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/b1410cd4-7dac-4a2c-ae2e-14a770ed0d40/meal+plan.JPG Blog - Anti-Inflammatory Eating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/blog/healthy-habits-take-the-first-step monthly 0.5 2022-03-18 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/65ef6088-0e26-44f3-8076-3ff77929d680/american-heritage-chocolate-VvK110DOOac-unsplash.jpg Blog - Healthy Habits: Take the First Step - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/fb8e641b-0340-457a-87f5-fb58df53670b/healthy+habits.jpg Blog - Healthy Habits: Take the First Step - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/blog/february-2022-newsletter monthly 0.5 2022-11-07 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/01efad7a-92d0-40fa-ab62-903bae5dfcff/SF%26F+Feb+2022+E-Newsletter+pg+2.jpg Blog - February 2022 Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1eca8b9e-ec8c-4b11-bf66-6b1e447f3492/SF%26F+Feb+2022+E-Newsletter+pg+1.jpg Blog - February 2022 Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes daily 0.75 2024-04-23 https://www.simplyfitandfresh.com/recipes/salmon-sushi-bites monthly 0.5 2024-04-23 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/daaeeee6-8d39-4c71-958f-72186dd81b7b/Salmon+sushi+bites.jpg Recipes - Salmon Sushi Bites - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/guinness-beef-stew monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/d9bbccce-8388-436c-b597-1920ba4a4daf/Guinness+Beef+Stew%281%29.jpg Recipes - Guinness Beef Stew - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/otlfujmwu4jp0sf591fffhuemxd11d monthly 0.5 2024-02-11 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/b01639eb-35f1-4fbe-a749-b4953f1345c8/chocolate+mug+cake.jpg Recipes - Love, in a mug. - Make it stand out Chocolate Mug Cake https://www.simplyfitandfresh.com/recipes/shrimp-creole monthly 0.5 2023-12-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/a663a822-1162-436f-a9c0-d5d0bba06630/Shrimp+Creole.jpg Recipes - Shrimp Creole - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/9u1lv6jdyi4a2j1fb3hp387y1ppclz monthly 0.5 2023-11-10 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/9142cebc-4924-4067-a692-9073933c7c8e/chicken+artichoke+green+bean.jpg Recipes - Chicken with Artichokes &amp; Green Beans - Make it stand out Chicken with Artichokes & Green Beans https://www.simplyfitandfresh.com/recipes/02czdmyh6wg5s8iyo4oyjeb5tdn0tm monthly 0.5 2023-10-13 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/b672956f-91c6-4f78-9172-0e463d5a49aa/Chocolate+Chip+Pumpkin+Muffins.jpg Recipes - Chocolate Chip Pumpkin Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/thai-style-chicken-meatballs monthly 0.5 2023-08-31 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/dfd9b0d2-d800-4ef5-a981-d1fc42de5645/Thai+chicken+meatballs.jpg Recipes - Thai-Style Chicken Meatballs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/protein-power-bars monthly 0.5 2023-08-31 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/a32a6a6a-74e8-42da-8714-53ae1859ab93/Protein+power+bars.jpg Recipes - Protein Power Bars - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/asian-chopped-salad monthly 0.5 2023-08-02 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/5ec20f8e-64c3-4995-968d-696b88416865/Asian+chop+salad%281%29.jpg Recipes - Asian Chopped Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/rainbow-fruit-skewers monthly 0.5 2023-06-30 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/ff0c5401-eb4f-4588-8cc1-11e944f0a155/Rainbow+Fruit+Skewers.jpg Recipes - Rainbow Fruit Skewers - Make it stand out Rainbow Fruit Skewers https://www.simplyfitandfresh.com/recipes/mediterranean-fried-rice-bowl monthly 0.5 2023-05-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/a77867ed-2dcc-4a8e-85a5-92860689e38f/Mediterranean+Fried+rice+bowl.jpg Recipes - Mediterranean Fried "Rice" Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/white-chicken-chili monthly 0.5 2023-04-14 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/dc8093df-dac5-4100-8d92-5fa15a4badda/White+Chicken+Chili.jpg Recipes - White Chicken Chili - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/ffms7p13q7zxpoa0l3m6vbt2jbzcct monthly 0.5 2023-02-19 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/14cea184-7b4a-437c-bd7a-9bbcc22d45f7/oven+pie.jpg Recipes - Shepherd’s Pie - Here’s how it turned out! The paprika and Romano cheese on the top add appeal and the pan underneath saves a ton of oven cleaning! https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/c9b1a6fb-bc55-4b90-8442-287c8d330ec7/shepherd%27s+pie.jpg Recipes - Shepherd’s Pie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/chocolate-avocado-pudding monthly 0.5 2023-02-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/5265dde3-8006-4527-9d0c-577d794f19e7/chocolate+avocado+pudding.jpg Recipes - Chocolate Avocado Pudding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/lemon-tahini-dressing monthly 0.5 2023-01-04 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/df741d42-3518-40bd-bccd-724f1525ac5b/lemon+tahini+dressing.jpg Recipes - Lemon Tahini Dressing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/dark-chocolate-holiday-bark monthly 0.5 2022-12-06 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1d90e109-8a41-4717-90e1-b60470691128/Dark+chocolate+holiday+bark.jpg Recipes - Dark Chocolate Holiday Bark - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/fresh-take-on-holiday-desserts monthly 0.5 2022-11-22 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1669087693522-UOP0VF1HKCUV7MDNHIHP/coconut+pumpkin+pie.jpg Recipes - Fresh take on Holiday Desserts https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1669087693744-IH2ZPEBG23AX2CJLGLI9/cranberry+sauce.jpg Recipes - Fresh take on Holiday Desserts https://www.simplyfitandfresh.com/recipes/thanksgiving-favorites monthly 0.5 2022-11-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1667862358689-92LQX7S8EBFA4FE6U60W/Brussels+sprout+salad.jpg Recipes - Thanksgiving Favorites! https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1667862358781-SQOSKWFCFSSHWH7YB8MT/Cauliflower+dressing.jpg Recipes - Thanksgiving Favorites! https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1667862359219-88DVBZYDOT1FN847CVRJ/Roaster+Butternut+squash+%26+Spinach.jpg Recipes - Thanksgiving Favorites! https://www.simplyfitandfresh.com/recipes/vegan-bolognese monthly 0.5 2022-10-09 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/85368bde-03ba-4b03-b61e-a6968750b930/vegan+bolognese.jpg Recipes - Vegan Bolognese - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/pumpkin-coconut-curry monthly 0.5 2022-10-09 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/ce93f88c-92fc-4f73-9821-6567e083f431/Recipes%281%29.jpg Recipes - Pumpkin Coconut Curry - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/instant-pot-meatballs monthly 0.5 2022-09-09 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/ae3b01b7-919f-4ea2-ab2c-07cd8ef731b5/IP+Meatballs.jpg Recipes - Instant Pot Meatballs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/protein-pancakes monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/aa9e774d-0d0b-453e-94b1-6345bff6afee/Protein+Pancakes.jpg Recipes - Protein Pancakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/protein-power-waffle monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/6e2594ee-38ad-4378-baf5-b5bbe72a067f/Protein+Waffles.jpg Recipes - Protein Power Waffle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/choco-cherry-overnight-oats monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/f4442246-532a-42f9-811a-8b54a0c7db42/choco+cherry+overnight+oats.jpg Recipes - Choco-Cherry Overnight Oats - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/kale-salad monthly 0.5 2022-06-30 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1cdf152f-0f23-4975-abfd-cc19558ef973/kale+salad.jpg Recipes - Kale Salad - Make it stand out Kale Salad https://www.simplyfitandfresh.com/recipes/agadcbxq3te3ogw4s1m6qxyakn4rys monthly 0.5 2022-06-14 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/812d36f7-6737-4612-ad74-b5f04653f91b/Recipes.jpg Recipes - Gluten-Free Sandwich Bread - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/turkey-cheese-burgers monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/fef78d0a-5157-4213-8e3a-f7ff6cf79859/Turkey+cheese+burger.jpg Recipes - Turkey Cheese Burgers - Make it stand out Turkey Cheese Burger https://www.simplyfitandfresh.com/recipes/sweet-potato-enchiladas monthly 0.5 2022-04-29 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/539452d2-0e03-44b0-93e4-04799e321033/black+bean+%26+sweet+potato+enchiladas.jpg Recipes - Sweet Potato Enchiladas - Make it stand out Sweet Potato Enchiladas https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/e91a5dce-59a5-4d17-b652-3d3f295c9643/red+enchilada+sauce.jpg Recipes - Sweet Potato Enchiladas - Make it stand out Red Enchilada Sauce https://www.simplyfitandfresh.com/recipes/greek-chicken-bowls monthly 0.5 2022-04-19 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/893a9dfb-db0d-4696-ab39-1b03faa1dbe4/Greek+chicken+bowls+IG+recipe.jpg Recipes - Greek Chicken Bowls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/build-a-super-salad monthly 0.5 2022-04-04 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/bbf399a8-2504-4c44-873c-a77a7d0baf90/Salad+Formula.jpg Recipes - Build a SUPER Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/the-perfect-hard-boiled-egg-is-possible monthly 0.5 2022-04-02 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/e23a246f-63af-4acd-be8a-b9002e95e65b/Hard+boiled+eggs.jpg Recipes - The Perfect Hard Boiled Egg is possible! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/chia-seed-pudding monthly 0.5 2022-03-27 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/556c9d35-0e37-4daf-a293-61172bbe5209/chocolate+chia+pudding.jpg Recipes - Chia Seed Pudding - Make it stand out Chocolate Chia Seed Pudding https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/0850eeec-99a8-4b0b-b220-b0b6409c81ed/pumpkin+spice+chia+pudding.jpg Recipes - Chia Seed Pudding - Make it stand out Pumpkin Spice Chia Pudding https://www.simplyfitandfresh.com/recipes/sweet-potato-turkey-chili monthly 0.5 2022-03-27 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/ae0ef441-08ef-4db7-aaee-f2cd17877531/sweet+potato+turkey+chili.jpg Recipes - Sweet Potato Turkey Chili - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/recipes/bczhzd559xd2l9zf7o2u93grlm1qrp monthly 0.5 2022-03-27 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/e88b914e-cbd5-4bd9-a775-6cf78fdec608/corned+beef+and+cabbage.jpg Recipes - Corned Beef &amp; Cabbage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/about daily 0.75 2023-07-27 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/cc16c9a1-64b5-4b3e-91d3-95c642f9a834/DSC_4576.jpg About https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/60088eac-7d65-40d9-b303-8a65104cf955/High+Res+NTA+Graduate+Badges+2022.png About https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/f5527268-b1a6-4eee-939b-6f605c1337d1/ace+health+coach+badge.png About https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/e080202b-09d6-4c31-a466-6b9c14594ef8/ace+personal+trainer+badge.png About https://www.simplyfitandfresh.com/services daily 0.75 2025-05-22 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/25d3a6e7-4beb-4824-b5aa-5fcd018aad1b/DSC_4364.jpg Services - Nutritional Refresh This monthly program includes: 1 – 60 minute Initial Consultation the first month of the program to review health history, current habits, and goals. 3 – 30 minute follow up calls to review progress and adjust the plan as needed. · Customized nutrition and lifestyle recommendations including personalized restaurant guide, shopping lists, and recipes. · Functional Blood Chemistry analysis, as needed. · Access to me via email and text for questions and accountability. · My personal commitment to your success! https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/09d0c25f-37c9-4673-a28c-569ca6720aff/DSC_4713.jpg Services - Pilates Training 30 or 60 minute Reformer or mat based sessions in my home. All programming customized to your personal needs and goals. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/dcf0a57e-a46b-4203-844a-26f7c08045a9/7.jpg Services - Nutritional Therapy Nutritional Therapy focuses on the body as a whole using quantitative and qualitative tools to assess the root cause of health issues or symptoms. We work to correct imbalances or deficiencies with nutrient-dense, whole food paired with balanced lifestyle and supplementation, as needed. We work together to customize a personal plan that fits your lifestyle and sets you on the right path to feel your best and achieve your goals. This 3 month programs includes: Comprehensive health questionnaires that assess the foundations of health, identifying areas of imbalance, deficiency, and toxicity. 1 – 60-90 minute Initial Consultation (phone or video chat) to talk about concerns, establish your goals, and map out the first steps for your success. We will review your questionnaires, resulting analysis and food journal. 1- 30-45 minute follow up call to review progress and make necessary adjustments. 3-4- 30 minute calls to review progress and make any necessary adjustments. Customized nutrition, lifestyle, and supplement (if needed) recommendations including personalized restaurant guide, shopping lists and recipes. Functional Blood Chemistry Analysis, as needed. Access to me via email and text for questions and accountability. Discounted supplements. My personal commitment to your success! https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/cf0326c7-d02c-4c00-b55b-1c306abe1d49/college+dining.jpg Services - Collegiate Wellness College years can be great experience where young adults gain education and independence. However, many students struggle to stay healthy while living on campus. This program will provide them the knowledge to make choices that support their health for life. Packages start at 2 consultations. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1f861d47-3d52-4706-b2d2-a10860926b5d/3.jpg Services - Personal Training 30 or 60 minute sessions in my home, the QAthletics Leesburg Studio or virtually over platform such as zoom or FaceTime. All programming customized to your personal needs, goals, and equipment for virtual training. Workout program provided via email after the session. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/79a5ac0d-4404-4d23-86fa-275683491527/athletes-large-2254219577.jpg Services - Performance Nutrition Nutrition is often the untapped secret to optimal performance in sports. Whether you play on a court, field, rink, pool or want to medal as an athlete in the game of life. Individual sessions start at 2 consultations. Team and League packages available with in-person or virtual classes. https://www.simplyfitandfresh.com/contact daily 0.75 2022-03-14 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/7aa5fa51-7d89-40b5-aca1-d6c2fb36cff2/coaching.jpg Contact - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/privacy-policy daily 0.75 2022-03-16 https://www.simplyfitandfresh.com/home daily 1.0 2022-06-30 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/a02b3f9e-0f3d-4963-817c-17230558ac17/shutterstock_309171938.jpg Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/49aadbdc-c721-4cd5-9e8a-f6eb7ee484e8/DSC_4433.jpg Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/1de9c48e-d167-4ad2-aa33-0155ac34c5b1/DSC_4713.jpg Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simplyfitandfresh.com/resources daily 0.75 2023-12-08 https://images.squarespace-cdn.com/content/v1/6223828a1d84be20e130eff2/29b5b701-8f69-4693-9684-dd58fe06093e/Live+Well+Collective+Flyer.jpg Resources - Make it stand out SCHEDULE A FREE CONSULT OR EMAIL FOR MORE INFORMATION. HOW CAN YOU SIGN UP? EMAIL jen@simplyfitandfresh.com https://www.simplyfitandfresh.com/events daily 0.75 2022-12-07 https://www.simplyfitandfresh.com/events/work-shop monthly 0.5 2023-05-05