Goal Setting

Recipe: Fresh Nectarine Salad with Basil Grilled Chicken

The perfect summer salad: Fresh Nectarine Salad with Basil Grilled Chicken! It’s easy to make, and it’s uber refreshing in the summer heat. Here’s how it goes: —– INGREDIENTS: (Serves 2) For the chicken marinade:-1.5# chicken breasts-Olive oil-Fresh basi, minced-4 garlic cloves minced-1/2 lemon squeezed-Salt and pepper to taste For the dressing:-Olive oil-White balsamic vinegar-Honey-Dijon […]

Recipe: Morning Smoothie

In this summer heat, my system has been doing much better with cleaner, lighter breakfasts. What better than a classic strawberry or raspberry banana protein smoothie? These are delicious and filling, but don’t weigh me down if I have to run out the door to work or errands. Best part? These smoothies take about 5min […]

The Fitness Puzzle

It’s all related. For almost any goal. You can’t pick and choose which parts of the wellness equation you want to hack, to reach your destination. Diet, and exercise, and low stress, and the right program to produce the right results, are all required across the board. ——- You have to be aware of your […]

Recipe: Grilled Chicken Pasta Aglio e Oglio

New recipe! Grilled Chicken Pasta Aglio e Oglio. I don’t know about you guys, but fresh Italian food speaks to my GD soul. Tomatoes, pasta, and fresh herbs? ALL DAY. Check out this mouth-watering recipe for a garlic and oil based pasta dish that’s sure to satisfy.  È delizioso e abbondante… lo prova stasera! —–MARINADE INGREDIENTS:-1# chicken breast, […]

Five Bad Fitness Habits and How to Fix Them

By Tia Norris, August 2020 Issue of Echo Magazine in Phoenix, AZ. We all have bad habits — no one is perfect — and it’s normal to not operate at 100% all of the time. But here’s what’s not acceptable: being unwilling to change those bad habits once you’re aware of them. At least one of […]

Staying on Track with Food during COVID

By Tia Norris, June 2020 Issue of Echo Magazine in Phoenix, AZ. The times are definitely a-changin’… and we may be in this COVID-19 boat for a while still to come. There are projections that we could have waves of social distancing for over another year. Let that sink in for a moment. Some people have […]

Minding Your Mind and Body During COVID

Many of my clients have reported critical disruption to mental health, physical movement, nutrition, stress management, and other vital components of wellbeing. Let’s talk about some ways to stress less, move more, and take better care of ourselves during the virus era.

Foolproof: Debunking Fitness Myths 3.0

By Tia Norris, April 2020 Issue.  In honor of April Fool’s Day approaching, let’s talk about a few more diet and fitness myths that I commonly hear from new (and experienced) clients. The truth is, most people — and even scarier, many trainers and so-called professionals — simply don’t know what they’re talking about when they […]

Food and fitness 101: using food to reach your goals

By Tia Norris, March 2020 Issue.  I’m going to cut right to the chase: the world of diet is downright confusing AF. It’s a labyrinth, with mountains of misinformation, contradictory advice, and an overwhelming array of options … how is the average person supposed to know which way is up? The truth is, each person’s ideal […]

Four Toxic Fitness Relationships to Break Up With Now

Here are four of the most toxic fitness relationships I see, and how to break up with them forever.