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What, when, and how? Choosing the best workout frequency based on your goals.

What, when, and how? Choosing the best workout frequency based on your goals. Ryan Pender Let’s open this up by drawing a poll: How many of you reading right now think about your current exercise program? Maybe you have specific goals and are wondering if you’re taking the right steps to reach those goals? If […]

⚡️Cilantro lime chicken cauli rice burrito bowl⚡️

⚡️Cilantro lime chicken cauli rice burrito bowl⚡️ What you need: Primal Kitchen Foods Cilantro lime (https://www.primalkitchen.com/products/bbq-ranch) dressing (or some other dressing like this) Lime 1 white onion 1 minced garlic clove 1 lb organic pasture raised chicken Make the chicken Chop and sauté your white onion and garlic in avocado oil for a few mins until soft. […]

Stop, Listen, and….Respond

by Jess Welch   Stop, Listen, and… Respond As a wife, friend, and health coach I tend to want to solve. I want to fix. I crave the ability to alter someone else’s life experience so it is more meaningful and fulfilling to them. I went into this field to “help people.” So quickly I […]

Five Tips For Loving Yourself

The concept of self-love has always been hard for me to grasp because I spent so long at war with myself. I always equated self-love to having the perfect body, and because I could never achieve that (Newsflash: No One Can) I felt that I could never truly love myself. I spent a lot of […]

Work Stress & Self-Care

How does one cope with too much work, little help, and no time to do their mounting tasks? Through coaching I consistently hear employees tell me about low job satisfaction. Work is their number one source of stress in their life and carries out into other areas leading to low life-satisfaction. “I have no time […]

Sheet Pan Cuban Chicken & Black Bean Rice Bowl

*Spicy citrus seasoned chicken that’s inspired by cuban flavors. Complete each bowl with steamed rice, black beans, homemade mango salsa, and avocado for a dinner that’s packed with fresh flavors and healthy ingredients. Great for meal prep too!  prep time 20 minutes  cook time 20 minutes  total time 40 minutes  servings 6  calories 285 kcal […]

2019 Allegro Transformation Challenge

ALLEGRO TRANSFORMATION CHALLENGE V2.0 >> MEET YOUR COACHES!!! At Allegro, we believe there is more to health and wellness than just nutrition and exercise. Of course those two components play a huge roll in overall well-being, but it is extremely important to channel your mind, body, and soul as one. It’s easy to focus on […]

Should you work out when you’re sick?

If you only have a cough or cold, take it easy.   Give yourself permission to take a break. If you have a minor cold, it’s okay to work out. If you are used to exercise and working out regularly, people can feel better with exercise. Decrease the intensity and don’t push it. Cardio will […]

5 ways to get your extra servings of veggies in!

Hide it: It’s the easiest way, even for the most pickey of eaters. Maybe you don’t like the taste of a lot of fruits and veggies, or maybe eating them alone or raw is a complete turn off. Add broccoli to Mac & Cheese give your comfort food some extra nutrients Spinach in your smoothie! […]

Top Strategies to Stay Active Through the Holidays!

As the busy holiday season approaches, it can easily be used as an excuse to derail from your fitness program.  But don’t let it!  The busier we get, the more we need movement.  Not only does exercise build our resiliency to harmful stress hormones like cortisol, it increases our energy output and enhances our feel-good […]