Effective ways to deal with stress

As the years go on, stress seems to become more and more of a front liner in everyday life. Unfortunately, stress can weigh heavily on not only our minds and hearts, but it is also harmful to our physical health, as well. Chronic stress can definitely keep you from feeling and performing your best, and

Postpartum Fitness Program Postpartum Refresh Phase One – Coming Soon

The Postpartum Fitness Program, Postpartum Refresh, is my baby. I have been creating, refining, and perfecting this program since 2018! The workouts within this program are ones I have done myself to help me ease back into exercise postpartum, connect with my core, lose fat, build muscle, and find my confidence. I have been DYING

Protected: The Fasting Mimicking Diet

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Liquid IV & The Benefits of Proper Hydration

The scary truth is 3 out of 4 people are dehydrated, meaning you, right now, as you read this, are probably dehydrated. Between exercise, work, taking care of the kids, chores, and all the million little things I do every day, drinking enough water tends to fall to the wayside. But staying properly hydrated is

Survive the Holidays with your Dietary Restrictions

I recently had an experience where I was writhing in pain, so nauseas I couldn’t eat, and stuck in bed all day. All because I had been eating too many of the foods I’m sensitive too. Recovering from that, I did a fasting-mimicking diet, and having to sit through meals eating something different from everyone

Love Your Scales: The Health and Fitness Tracking Journal – Coming Soon!

I’m excited to announce one of my new projects- the Love Your Scales Health and Fitness Tracking Journal. This is more than just a journal, in its pages we will work on goal setting, planning for success, and how to measure success in ways that will keep you motivated and feeling good. Sign up for

Pop Pilates with Mercedes

Hello, my beautiful Merfolk! And welcome to POP Pilates with Mercedes ✨ What is POP Pilates? We’re going to take Pilates moves on the mat and to the beat of some fun POP music Strength and flexibility workout that can be done in bare feet on nothing but a yoga mat or the floor For

Lunge Challenge

Let’s do a 21 Day Lunge Challenge! Lunges – They are one of the most beneficial exercises we can do.  Did you know … Lunges work all muscles in the lower body – quadriceps, hamstrings, calves, and all 3 of the glute muscles. They work the core, lower back and stabilizers –  Because lunges are

305 Fitness Reflection

At the time I wrote this, pen to paper, sitting next to my daughter who is sitting on the potty, I don’t know yet if I am 305 certified. I’m feeling hopeful that i am, but that’s not what I want to focus on. I want to take a moment to reflect on the journey.

Guilt-Less Chicken & Waffles

Once I tried and fell in love with Pamcakes, there was one meal I knew I HAD to try right away… a healthier take on a southern favorite – Chicken and Waffles.