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  • Why free weights versus machines? Are they really THAT different? Yes…yes, they are! Last month I had the opportunity to share a little input into an article that Jerry Handley, owner of Viking Performance here in Morgantown, was writing for the Cheat Lake Life Above the Ordinary Magazine. Below is what was written and put […]

  • No-bake Cookie Goodness!

    By Micki Pauley | In Life, Nutrition, Recipes, Uncategorized | on June 13, 2015

    As promised, I am sharing with you my amazingly delicious, melt in your mouth, coconut, chocolate, peanut butter no-bake cookies! I adapted this recipe from a few other sources to make my own and it turned out like perfection on the first try! Now, to be honest, I did not write down the measurements as […]

  • Nutrition plays a HUGE role in making the necessary changes to your body to reach any goal. More often than not, in ANY case, many are not eating enough. This is true for weight loss, gaining muscle/size, etc. Food is literally our fuel and if we are not taking advantage of the amazing benefits, then […]

  • Motivation…How do we keep it?

    By Micki Pauley | In Life, Uncategorized | on May 23, 2015

    I get asked all the time what keeps me motivated for living a healthy lifestyle. I have to say that my motivation comes from LIFE! Wouldn’t you like to wake up everyday knowing that you were strong enough to take on the day? I am not going to say that I am always super motivated […]

  • Nutrition part 3: FATS!

    By Micki Pauley | In Life, Macronutrients, Nutrition, Recipes, Uncategorized | on March 5, 2015

    So, we have done both proteins and carbohydrates. Now, what we have left is fats! There is a misconception that fats are well…what make you fat. Fats are actually super important for our bodies.  Though, just like carbohydrates, not all fats are created equal. There are 4 different types of fats found in our foods. […]

  • Nutrition part 2: CARBS!!!

    By Micki Pauley | In Life, Macronutrients, Nutrition, Uncategorized, Workouts | on February 10, 2015

    Okay, so we have all heard about the “low carb” or “no carb” diet right? Everyone says that carbs are bad or if you want to lose weight, go on a low carb diet. I will admit, that I was one who used to be terrified of carbs when I first started getting into this […]

  • Nutrition Part 1: PROTEIN!

    By Micki Pauley | In Life, Macronutrients, Nutrition, Uncategorized | on February 3, 2015

    As a personal trainer and fitness nutrition specialist, I often hear others saying that nutrition is the most difficult part for them on their healthy lifestyle journey. Many times it is not due to laziness, but other than the fact the many are just not educated. There are tons of articles out their claiming to […]

  • Okay woman to woman, listen up…lifting weights are JUST AS IMPORTANT as cardio, if not MORE! Undoubtedly I  hear a lot, “I don’t want to get bulky” or “I don’t want to look like a man.” I am sure you have also heard that lifting is dangerous and bad for your joints. In fact, this […]

  • Coconut Flour Protein Waffles!

    By Micki Pauley | In Life, Nutrition, Recipes | on January 10, 2015

    Who doesn’t love a good waffle!? Especially when they are figure friendly and will actually help you to continue reaching your goals and not set you back! Okay, here is how it goes! Ingredients: 1/3 cup egg whites 2 TBS coconut flour (could experiment with regular flours if desired) 2 TBS unsweetened vanilla almond milk […]

  • Well, we are closer to a new year, which means New Year’s Resolutions are being made! Are you one to write a list of goals that you want to achieve or do you just sit back and let the new year take its course!? Well, which ever you are, the most popular resolutions are: Lose […]

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