Squash Squash the Magical Fall Treat

Every season seems to be coordinated with certain foods and recipes. There seems to be certain foods that just go with specific seasons.  Foods that you crave during those times. During the winter we tend to eat “warm”, like casseroles, soups, stews; comfort foods.   During the spring, strawberries become a popular food because they are […]

TEMPTATIONS: Out of Sight, Out of Mind

Written By Jennifer Fuller   We all try eating better and eating less, but we always seem to feel like we’re fighting a battle we will never win! You see doughnuts as soon as you walk in the office, Your spouse wants a big dinner, and friends have missed you and want to catch up […]

Buddy Up: Does exercising with a partner help or hurt your exercise routine?

Have you ever had trouble staying motivated to exercise? More than likely you have, everyone losses a little motivation and drive at some point. Well research shows that there may be a solution. People who exercise will workout harder and even longer when they’re in a group or with a partner (That’s why Allegro Coaching […]

Two Wheel Commute

Commuting Living or working in Grand Rapids and having to commute by vehicle can be hectic at times. There is a healthy, less stressful solution to resolve this issue that is frequently overlooked. Riding your bicycle is a great way to get from point A to point B. There are several benefits and reasons for […]

Children on the Biggest Loser: Inspiration or Exploitation?

“The Biggest Loser” is back for another season of inspirational stories and remarkable body transformations coupled with the fiery coaching of none other than Jillian Michaels, Bob Harper, and Dolvett Quince. This edition provides us with an additional highlight: childhood obesity. Three children will be present in various episodes throughout the season, helping with challenges […]

My holiday wish list….Pilates, massage & foam rollers, oh my!

  • Maybe your hips are tight.  • Maybe your back is locked and it’s affecting your sleep, your energy, and your mood. • Maybe you have sciatica pain down your leg and it’s affecting your activities of daily living. • Maybe your range of motion is lessened due to tightness in the rotator cuff. […]


It’s so funny when I start coaching with a new client and we talk about healthy alternatives to meat, substitutes for pasta or white rice and I mention the word, “quinoa”.  I would say at least 8 of 10 people look at me with this puzzled expression on their face not quite sure what language […]

The Balancing Act

Written by Jessica Dahm   Let’s focus on the word BALANCE for a minute. Balance is a noun that holds several meanings: 1. A state of equilibrium; equal distribution of weight, amount, etc. 2. Mental steadiness or emotional stability; habit of calm behavior, judgment, etc. 3. A state of bodily equilibrium When life is busy, […]

Skinny Summer Recipes: 250 calories or less!

Spinach-Apricot Salad Makes:  4 servings Time: 20 minutes Calories: 91 per serving   Ingredients 8 cups torn fresh prewashed baby spinach 1/3 cup dried apricots, snipped 1 tablespoon olive oil 1 clove garlic, thinly sliced or minced 4 teaspoons balsamic vinegar 2 tablespoons slivered almonds, toasted Salt Freshly ground black pepper   Directions Remove stems […]

Running…Made EASY!

Running! Everyone’s doing it, and there’s good reason why. This awesome cardiovascular exercise reduces your risk of heart disease, boosts your immunity, improves concentration, creativity, and memory, and is a fantastic way to shed unwanted pounds. Here’s the best part: it doesn’t have to be difficult, painful, or boring! Here are some tips for rocking […]