Fitness & Wellness Blog

These days, it seems like the world around us is constantly presenting us with change and new challenges. During times of uncertainty and transition, it’s so important to pay close attention to how we are taking care of ourselves in order to maintain our stability and total wellbeing. At Exhale, we understand how important it is to do what is best for ourselves, especially when it comes to staying safe and healthy. That’s why we’ve been working hard to ensure that we give our community a wide range of options that will allow them to enjoy all aspects of Exhale, from wherever you are most comfortable. We’re so excited to

The debate regarding flu shots and vaccinations has always been a hot one, but no matter what side of the road you are on, daily fresh juices are essential to your health, especially during the colder months... especially now. Here are 6 common and not so common immunity boosting juices for juice “detox” and to help combat the cold and flu season. Remember, the idea of detoxing your whole body with one substance or by not eating for an extended period of time sounds like a great idea but is absolutely not true! Detoxing is an ongoing process which works best in combination with a lot of sleep amongst other

Energy. We all seem to need more of it while it seems to escape even the best of us. When it comes to energy sources, the first thought of course is food, with fruits and veggies especially being top of mind these days. But before we put more plants on our plates, let’s explore a few non-food related energy hacks, because what's the point if you don't have the proper mental tools to keep you in the game? Although the items below seem super simple, things often "click" when we hear them in a different way or with a new fact and sometimes the things "I totally know already" are

One of life’s biggest misconceptions is that a PERFECT DIET exists… and in reality, it NEVER has. Our diet has always depended on our day to day resources; and once upon a time (and still in many places) if you didn’t farm or hunt, you didn’t eat. In fact, many people (including me) believe that adopting a farmer-hunter mindset is the first step in successful portion control that can help with weight loss. For some the thought of this seems impossible (and maybe even gruesome) but that’s exactly the point. Imagine having to harvest and/or hunt EVERYTHING you ate…. (you probably wouldn’t eat as much!)  A Snapshot of The Standard

Macronutrients – a.k.a. the big three – are made up of protein, fats, and carbs. Micronutrients, on the other hand, include all of the other important vitamins and minerals that our bodies need. B vitamins as a whole are super essential to overall cell function and DNA production, aka, keeping our body working and healthy every day. There are 8 specific B vitamins, typically known as B-complex: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic (B5), pyridoxine (B6), biotin (B7), folic acid (B9), cobalamin (B12). BenefitsThe very vital benefits of Vitamin B include cell health, energy levels, a healthy appetite, cardiovascular health and more. All of these benefits are essential when you’re keeping up

We all know what time it is. The air is getting crisp and boots are comin’ out. In other words, it’s pumpkin spice season. We all know how much of a seasonal ritual is to indulge in a hot and creamy pumpkin spice latte, or a delectable slice of pumpkin cheese cake…but how nice would it be to have a sweet treat you can treat yourself to without the richness of dairy and the heaviness that comes with it. Imagine a light and refreshing version of a pumpkin spice latte that you can have as a snack or even a meal. Well, we’re giving you just that! Share your delicious

Sometimes, you just need that satisfying indulgence of chocolate to boost your mood and satisfy your sweet tooth. We’re giving you a recipe for a healthy Chocolate Mug Cake that will make you feel like you’re a little kid at a birthday party (without the sugar rush). Ingredients: ½ ripened banana1 whole egg1/3 cup Kodiak pancake mix, or any mix you have on hand!1 tbsp unsweetened cocoa powder¼ cup vanilla Greek yogurt Directions: In a large mug, mix mashed banana, 1 whole egg, and yogurt. Stir well until blended. Add in pancake mix, and cocoa powder.For extra chocolatey goodness, top with 1 tbsp of semi-sweet chocolate chips. Place the chips in

Pulse flours are made from pulses, which are the edible seeds of legumes (chickpeas, lentils, peas, etc). These gluten-free flours are packed with protein, fiber, and are typically very low in fat. All of these qualities make the flour more nutritious and filling, which can help fuel healthy digestion and a strong immune system. Pulse flours also contain powerful nutrients such as folate and iron, important for growth, energy, and red blood cell formation and regulation. We’re breaking down all of our top picks for plant-based pulse flours and why they are so darn good for you! Let’s get into it. Chickpea FlourFound at most grocery stores, chickpea flour is

Memorial Day Weekend marks the unofficial start of summer! As many of us have started to up the sweat sessions and lighten up the grub, it can be tough to keep it consistent with the start of scrumptious summer shindigs. The good news is there are many ways to savor all of the good stuff while staying on a healthy track.   Hydrate! - Amongst the celebratory beverages and other indulgences, it’s important to drink lots of water in order to avoid becoming dehydrated and getting a seriously unwanted headache. Keeping the water intake consistent can also keep you from overindulging on the goodies. Sweat! It’s inevitable, we are going

As you walk into the Recovery class, intensions set and an open mind, you are immediately brought to a level of calm. The class begins with an inward reflection. You are instructed to take inventory of how your body feels. The outside noise is silenced, and little-by-little you awaken the energy from your head to your toes. Throughout the class, the focus shifts from mindful meditation, to active stretching, and restorative foam rolling. Throughout the progression of these healing elements of the class, your body and mind undergo a transformative recovery experience. Muscles are limber and relaxed, the mind is centered and calm, and from the inside out you feel completely