Musings

Local happenings, observations and thoughts by owner and personal trainer Ashleigh Kayser

Eyeballing Portion Size

by Teri Sprouse January 22, 2017

With so many people focused on weight loss and changing their eating habits in the new year, I thought it might be helpful to offer some guidelines on proper portion sizes.  I am not a big fan of weighing and measuring food because I think it is too difficult to sustain and really, who wants […]

Read the full article →

How Much Protein Do You Need

by Teri Sprouse January 15, 2017

Protein is amazingly important for our health and well being.  Since protein is the building block of our muscles, organs, tendons and skin, if we are not consuming enough protein in our diet, our body will start tearing down existing structures in our body.  Our hormone balance and immune systems are also impacted by the […]

Read the full article →

Pre-Workout Snacks to Fuel Your Body

by Teri Sprouse January 8, 2017

With many of us hitting the gym with renewed vigor in the New Year, finding that perfect pre-workout fuel becomes even more important.  You want something that will fuel your workout without making you feel sluggish or too full to move.  Chow on these simple suggestions for your best workout yet. Whole wheat toast with […]

Read the full article →

New Year ReSet

by Teri Sprouse January 5, 2017

Many of you have been lamenting your over indulgence around the holidays and asking about ideas to get back to your healthy habits.  Starting Monday, January 8th, I will be leading a group ReSet for the Refinery.  This is a 19 day plan to get you back to a focus on eating nourishing, real food. […]

Read the full article →

Find Resolution Success in the New Year

by Teri Sprouse January 1, 2017

Every year on January first people wake up committed to making changes in their life. Today is often a day of great hope and resolution.  It is estimated that over 40% of Americans make New Years resolutions but unfortunately, only around 8% of people actually achieve their goals.  What can you do to be one […]

Read the full article →

How to Have the Healthiest Gut Possible

by Teri Sprouse December 19, 2016

Our gut is comprised of trillions of microscopic organisms that live within our gastro-intestinal tract.  These bacteria make up over 90% of the cells of our body.  The health of these cells is vitally important to the overall health of our bodies.  These cells need to exist in a delicate balance between “good” and ”bad” […]

Read the full article →

Food for Healthy Hair, Skin and Nails

by Teri Sprouse December 19, 2016

Your best bet for having smooth, supple skin, lustrous hair and strong nails does not come in a bottle from the beauty counter.  It can be found in your kitchen and involves the food you put in your body.  The foods you consume on a regular basis can offer the building blocks needed for strong […]

Read the full article →

Add Hemp To Your Diet

by Teri Sprouse December 5, 2016

Hemp seeds are one of the new darlings of the health food world and when you take a look at their nutritional profile, you understand why. Hemp is known for its ideal concentrations of omega-3 and omega-6 fatty acids(1-3 ratio)  which have the potential to beneficially influence heart disease and improve skin issues.  Hemp seeds contain all […]

Read the full article →

Tips for Healthy Digestion

by Teri Sprouse November 27, 2016

My holiday season kicked off with a bang this week.  My family enjoyed an amazing meal with good family friends, my older son returned from college and we spent quality time on a very wet hike on Thanksgiving day.  Most of our Thanksgiving meal was lovingly prepared by my friend’s step dad and while it […]

Read the full article →

Tips to Survive the Holiday Party Season

by Teri Sprouse November 20, 2016

The Holiday season is upon us and for many of us with it comes parties, alcohol and a departure from our normal eating habits!  Why is it when it is on a beautiful tray, on a table filled with other treat laden beautiful trays does food I would never consider eating suddenly sound good?  (And […]

Read the full article →