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Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
Making healthy choices while eating out doesn't have to feel overwhelming or impossible. Just because you have made a decision to live a healthier lifestyle does not mean you have to stay home and live in a bubble. You can still meet friends and family out for a meal, just invest those few extra minutes to plan for your meal and you will not be disappointed.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
Be an educated consumer and make your food choices based on nutrient-dense foods and take into account the long-term consequences of saving a few dollars on cheap processed foods. Those few dollars could be better spent investing in your long-term health.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
If you are like me and love all things pumpkin spiced then try this tasty, gluten- and dairy-free recipe for waffles. If you do not own a waffle iron, this recipe can also be used to create pancakes. It is a very simple recipe using mostly ingredients you have on hand and it has the perfect blend of pumpkin spice and sweetness to satisfy any cravings for those pumpkin flavored sweets.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
It is not surprising that even the most calm and sensible individuals can lose it a little during the holiday season. We have all seen it happen and we have all even been there ourselves. Here are a few things you can do to hopefully combat the stress and feel less overwhelmed during this period.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
Every other article I read about losing weight and fat is advising people to ditch the fruit, as if fruit is the one reason individuals are in the situation to begin with. I think it is important that we are educated about what about fruit is “unhealthy” and more importantly, understand that fruit is not the enemy. For most individuals, fruit can be eaten without sabotaging their fitness goals.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
Anyone who is getting fit and making the necessary dietary changes has heard of the term “cheat meal”. It is a very popular and widely accepted practice in the fitness world and many individuals are even encouraged to use cheat meals as a tool to achieve your goal physique. The idea is that you are rewarded with a meal to splurge when you have abided by your stricter diet the rest of the week. The benefits of these cheat meals are they allow individuals to remain positive by allowing them to indulge in these forbidden foods, call it a mental break of sort.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
When it comes to reaching any goals you may have for yourself, whether they are related to fitness, business, or personal, the biggest obstacle you will face is yourself. We all have that inner critical voice - you know the one that tells you that you cannot do x, y, or z. It is where all of your excuses are stored and unfortunately it tends to rear its ugly head when you least want it to. It is this voice that can sabotage your goals before you even attempt them or convince you to quit once things get tough. I am sure you can easily recall a time or two that you let these thoughts keep you from achieving your goals. Even the most secure individuals have these self-limiting thoughts, but those that are successful have mastered the art of quieting them.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
I know when you read that title aloud it may sound completely counter-intuitive, especially given all the misinformation that has been out there for so long. We have been told for years that in order to lose fat we must consume less of it. The belief that eating fat will lead to increased fat storage in the body couldn’t be farther from the truth. The truth is, in order to become efficient at fat loss you must eat healthy fats while also limiting processed foods and refined carbohydrates. It is true that fats are more calorie dense than proteins or carbohydrates and this is most likely where the fat shunning stems from.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
When shopping for workout shoes, are you basing your choice on color or function? Many of us, me included, will make the choice based on what we find visually appealing without even thinking twice about what we plan to do in them. If you find that you have nagging injuries after your workouts but are doing everything as prescribed with good form, then maybe it is time to take a look at your shoes. It is important to understand that shoes serve a function; they protect and provide a solid foundation for our bodies as we move through space. If we do not have a solid foundation, then we are putting ourselves at risk for unnecessary injury.Read More

Monica Millage

OL Fitness & Nutrition Specialist

Monica Millage
One of the things I love most about the warmer weather is grilling. I have yet to meet a grilled vegetable I did not like and zucchini happens to be one of my all time favorites. Zucchini is packed with Vitamin C and phytonutrients that promote healthy eyesight. Here is a delicious simple way to grill them and enjoy alongside your favorite grilled meats.Read More
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