Your source for healthy recipes, nutrition advice, fitness inspiration, and more!
Mera’s Warriors Referral Program
Refer a friend to Mera’s Warriors and receive one free training session when your friend signs up for a fitness package! Spread the word–gym buddies make every workout better! Share our Referral…
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Prenatal Workout Tips
During pregnancy, exercise can help you stay fit while also potentially relieving some of your aches and producing serotonin. Our prenatal fitness tips can help you workout safely while you’re expecting. Spending…
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5 Tips for Tackling Unhealthy Food Cravings
Take control of your unhealthy food cravings with these top tips. You don’t have to cut out your favorite foods all together to have a healthier nutrition plan. But if you feel…
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4 Causes of Unhealthy Food Cravings
The most common foods we crave are sugar, carbohydrates, chocolate, salt, and cheese. What causes these cravings and how do they influence you? Low levels of serotoninIf you’re feeling down, you can…
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Easy and Refreshing Citrus Salad with Avocado
1 large Bibb Lettuce head2 handfuls of arugula2 blood oranges2 cara cara oranges 2 mandarins or tangerines2 avocados2 small shallots1 cucumberHandful Fresh mint or parsley1/3 cup walnuts Dressing1/4 cup lemon juice2 tbsp…
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5 Tips To Stay Healthy When You’re Super Busy
If you’re always on the go and working non stop, it can seem impossible to find the time to focus on wellness. But it’s very much possible. Here are some ideas that…
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Give Your Mom the Gift of Fitness This Mother’s Day
Want to get your mom a unique, fun, and healthy Mother’s Day gift this year? Gift one of our personal trainer sessions!
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Senior Fitness Therapy
We specialize in exercise therapy for senior citizens, ages 65+.
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Easy Homemade Raw Chocolate Recipe
Try this easy healthier chocolate whenever you are craving something sweet. Chocolate is a superfood. In fact, cacao is high in protein, and antioxidants. Avoid processed and sugar-filled chocolates and try these…
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How Sleep Affects Our Appetite and Metabolism
How Sleep Affects Our Appetite and Metabolism
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How to avoid tempting junk food
Sometimes, you can treat yourself after a hard workout and a week of sticking to your goals. The problem is, junk food is tempting. It’s everywhere. It’s fast and easy and greasy. But what you want to do is stay on track with your health and fitness goals. So how can you avoid your dirty little secret temptations?
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Self-Care and Health Speech
It was such an honor to give a health and wellness talk this past week to 30+ special education teachers during appreciation week at Gresham Barlow School District! I had so much…
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What I learned from my doTERRA trip to Puerta Vallarta, Mexico
I’m so thankful to doTERRA for this amazing trip which allows me to relax and help those in need through the charitable work that doTERRA is doing in Mexico! It’s always a…
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5 Tips For Easy Food Prep
Have you ever heard the saying “if you fail to plan, then you plan to fail”? This saying has some truth to it, especially regarding the foods you put in your body.…
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My Essential Oil Journey
I found out about essential oils through my yoga instructor at the gym and haven’t stopped learning more about them since that day in 2013! So, my oil journey began because I…
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5 Ways To Stay On Track With Your Fitness Goals While On Vacation
Are you bloated when you come back from a vacation or find that you are feeling sluggish? Try this!
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10 Reasons Why Non-Lifters Should Strength Train
Whether you are trying to improve your running pace or change the way your body looks esthetically, strength training is the answer.
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10 Natural Immune-Boosting Strategies
You need a surefire plan of attack for staying healthy this winter.
Here are natural ways to boost your immune system:
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Cajun Veggie Chips
Here’s a nutritious way to enjoy some crunchy, tasty chips. By thinly slicing and baking vegetables, you’re able to get your chip fix without tanking your fitness results. Make a large batch…
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Cauliflower Mashed Potatoes
Ingredients: 8 cups bite-size cauliflower florets (about 1 large head) 4 cloves garlic, crushed and peeled 1/3 cup nonfat buttermilk (see Tip below) 4 teaspoons extra-virgin olive oil, divided 1 teaspoon grass…
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Coconut Ginger Macaroons
Ingredients: 3 egg whites1 tsp raw honey½ tsp stevia2 tsp organic vanilla extract2 tsp fresh grated ginger1 cup unsweetened shredded coconut1 cup unsweetened coconut flakes Instructions: Preheat oven to 350 degrees F…
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Banana Zucchini Bread
Ingredients: 1 cup coconut flour 1 cup oat flour 1 cup rolled oats (Quaker Old Fashioned Oats) 1 1⁄2teaspoons baking powder 1 1⁄2teaspoons baking soda 1 1⁄2teaspoons cinnamon 1⁄4teaspoon ground allspice 1⁄4teaspoon…
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Almond Butter Brownies
Christmas time is coming and the holiday gatherings have begun! What do you do when you go to a holiday party and there are so many sweet treats all around, and you feel like you will over-indulge? Why, you make a big batch of HEALTHY brownies and bring them to the party, of course!
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Detox Salad with Rosemary Salmon
This Detox Salad with Rosemary Salmon recipe is a great dinner option because it is low in carbohydrates; or you could even have for lunch. I like this recipe because it is filled with tons of nutrients for energy, mood, metabolism boosting micronutrients, and omega 3’s!
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Bluberry Flax Muffins
Blueberry muffins for breakfast? Yes please! Sometimes I like to indulge in a sweet treat for breakfast on the weekends, but this doesn’t mean I need to derail my nutrition completely.
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Avocado Caprese Skillet Chicken
This avocado caprese skillet chicken makes an easy dinner served with rice or veggies! These juicy chicken breasts are flavored with homemade seasonings, marinated in balsamic glaze, and baked to perfection!
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