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Fall in a Bowl: Apple Cinnamon Oatmeal

Fall-tastic Apple Cinnamon Oatmeal Apple picking is in full-swing! Turn your apples into a delicious, hearty breakfast (or snack) with this quick recipe! Serves 2 Adapted from Everyday Delicious Ingredients Oatmeal recipe •1 cup rolled oats •2 cups milk of choice •1 TBSP maple syrup •½ tsp cinnamon •pinch of salt •optional: ½ tsp gingerbread spice or pumpkin pie spice Apple recipe •3 medium apples •1 TBSP maple syrup •½ tsp cinnamon •pinch of salt •1 tsp vanilla flavor •1 TBSP lemon juice •optional: ½ tsp gingerbread spice or pumpkin pie spice Toppings for serving (optional) •chopped ....
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Self Affirmations: Your Key to Empowerment

Have you ever really listened to the things you say to yourself about yourself? If you have, on a scale of 1-10, how would you rate your level of kindness? Self-talk is a BIG subject, but when it comes to changing it, some of the most common approaches that come up in conversations and Google searches are writing, listening to, and/or saying affirmations. While those general concepts are great, for a variety of reasons many people find themselves frustrated and feeling like they work for everyone except them. If you find yourself in that struggle, give these affirmation approaches a try: Approach 1: Define/figure out a feeling, quality, behavior, goal that’s closer to where you ....
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Let the Music Move You!

Music is the "universal language" for good reason! It has the power to transform moods, thoughts, energy and so much more. With that kind of power, it's no wonder that music is a foundational part of any great exercise routine. In fact, here are 5 great ways that music can elevate your workout: 1. It naturally boosts happiness - Music boosts dopamine (a hormone that drives your brain's rewards system) and that triggers feelings of well-being. Between the music's dopamine and exercise's innate serotonin boost, you'll be on cloud nine ! 2. Helps minimize pain - A great playlist can help you push through challenging exercises and distract you from sore muscles so that you're ....
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Staying Motivated When Summer Ends

Labor Day has come and gone which means that summer is winding down. But, that doesn't meant it's time to forgo your health and wellness routine. Seasons change, so it's important to have a wellness routine that makes you feel empowered and committed throughout the year. The World Health Organization defines health as "a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity.” Quite often though, health is seen through a lens that's focused on physical appearance which is where getting "summer ready" comes into play. So, what happens when summer is over? If you're hyper-focused on meeting certain physical changes in order ....
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Labor Day Recipes

Close out the summer with fun, Labor Day recipes that are perfect for any gathering! Easy Grilled Shrimp Foil Packets Mix up your typical Labor Day menu with a delicious shrimp boil - individually packaged! Serves 4 Adapted from Delish Ingredients 1 1/2 lb. large shrimp, peeled and deveined2 cloves garlic, minced 2 smoked andouille sausages, thinly sliced 2 ears corn, each cut crosswise into 4 pieces 1 lb. red bliss potatoes, chopped into 1-in pieces 2 tbsp. extra-virgin olive oil 1 tbsp. Old Bay seasoning Kosher salt Freshly ground black pepper 2 tbsp. freshly chopped parsley 1 lemon, sliced into thin wedges 4 tbsp. butter Directions Preheat grill over high ....
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Wellness Tip: Resting 101

Rest. When you read that word, what do you feel? What comes to mind? We often talk of needing more rest in our lives, but what exactly does rest mean to you? When I think of rest, I think of stepping away from the busyness of life and resting my mind and body. So many individuals know they need to slow down, to get more sleep, to rest but they just don't know how or where to start. If you need tips for how to add rest into your wellness routine, here are 5 tips to get you moving in the right direction: 1. STOP and just PAUSE ... and give yourself a chance to be still for a few minutes. 2. Ask yourself why what you're reading is so meaningful to you right ....
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Make Fitness Fun

Fitness and fun aren’t always words that you find together. And let’s be honest, no matter where you are on your health and fitness journey – even for those who DO find exercise to be fun – there’s a good chance you’ve gone through more than one “ugh, I don’t wanna” phase. A phase that can, and often does, lead to inconsistency with exercise. Or perhaps you keep saying you’re going to start, but just can’t bring yourself to actually do it. If either of those scenarios feels familiar, maybe it’s time to change the way you view exercise and how to achieve health. Close your eyes and think of what comes to mind ....
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Tips for a Guilt-Free Summer

Yesterday was a holiday, which means you probably enjoyed all the food and drink that often accompany a celebration. But, it’s summertime in Michigan and that tends to bring out the holiday-eating spirit (and habits) on most weekends. Or, during gatherings on days ending in “y,” for that matter. Unfortunately, there can be a lot of feelings of guilt surrounding eating during these times. That initial guilt often leads to doing more of the behaviors that brought on guilty feelings in the first place. It can be a never-ending cycle. The good news is that you can break the cycle! Here are some tips for how you can put an end to guilt around your food choices - whether ....
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4th of July Recipes

Celebrate independence with delicious recipes that are perfect for a picnic, boat outing, BBQ, and everything in between! Slow Cooker Pulled Chicken Sandwiches Perk up your 4th of July with easy chicken burgers that will please any crowd. Serves 4 Adapted from Ambitious Kitchen Ingredients For the chicken 1 1/2 pound boneless skinless chicken thighs 1/2 cup ketchup 1/2 cup of your fave bbq sauce 1/4 cup water or chicken broth 1/2 tablespoon Worcestershire sauce 1/2 tablespoon apple cider vinegar 1 teaspoon yellow mustard 1/2 teaspoon cumin 1/8 teaspoon cayenne pepper For the slaw: Purchase your fave pre-made coleslaw, or make it 1/2 cup shredded carrots 1/2 cup shredded ....
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10-Minute Total Body Stretch

Top stretching exercises from a Farmington Hills Personal Trainer! Take your wellness to the next level by adding easy, daily stretches! Whether you want to boost exercise recovery, recoup from outdoor summer activities, or tap into your mind-body connection, stretching is one of the best ways to begin. Follow along as our Fitness Manager and Personal Trainer, Breanne, leads a low-impact stretching routine that's a great compliment to any wellness routine! Benefits of stretching (via Medical News Today ): Improves mood and focus Relieves tension headaches Eases back pain Increases blood flow Decreases stress Expands flexibility and range of motion Improves physical performance ....
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Fall in a Bowl: Apple Cinnamon Oatmeal

Self Affirmations: Your Key to Empowerment

Let the Music Move You!

Staying Motivated When Summer Ends

Labor Day Recipes

Wellness Tip: Resting 101

Make Fitness Fun

Tips for a Guilt-Free Summer

4th of July Recipes

10-Minute Total Body Stretch

Start Feeling Your Best With Mid American Fitness!

Stephanie Stachura

Margie Boulanger

Mary Anne Chadwick

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