How can I gain muscle, not size?

Most women stay away from weights and resistance training because a fear of getting bulky.

Without proper lifting and eating techniques, it is possible to build bigger and bulkier muscles than you were going for.

If you're going for long, lean, feminine muscles then try these four easy steps!

Two Stretches for Runners to Try

Tight hips and hip flexors are a struggle most runners will eventually deal with without proper stretching. Work up to doing both stretches below at the end of every run to prevent injury and tight muscles.

Nutritious Snacks for your Metabolism

Take the guesswork out of your grocery list and use the snacks below to keep you on track with your healthy routine.

Nutritious Metabolism Tips

Five Easy Ways to Speed Up Your Metabolism!

Fun Fact: Milk Thistle Benefits for a Hangover

Milk Thistle ~ A purple flower with green leaves, native to the mediterranean, is primarily used to treat liver and kidney issues. This hidden gem has many wonderful healing abilities, but one in particular might really spark your interest.

Nutritious Metabolism Tips for Valentine's Day

Use the following tips to get you feeling confident and beautiful for that special someone.

Three Lean Foods you Should be Having

Get the most out of your meals with these three lean foods. They are packed with protein and have additional health benefits!

Fish and other Seafood
High in protein and healthy fats. Fish contains healthy Omega 3 fats that protect your heart and other important organs.

Best Fish Choice:

• Cold water fish such as salmon is an amazing protein option. Cook with light coconut oil and garlic with a side of brown rice and broccoli. 

Eggs
High in protein and low in calories. Eggs are also very versatile, allowing you to fit them in almost any meal.

Egg Idea:

• Make scrambled eggs and add any vegetables you have in your refrigerator. Chop the vegetables up small and then top with a pinch of low fat cream or shredded cheese. Also great with salmon on top.

Low fat Greek Yogurt
High in protein and probiotics that ward off trouble in the gut.

Greek Yogurt Tips:

• Top yogurt with fruit and flax 
• Add your favorite seasoning to the yogurt and use as a dip for veggies. Also known as tzatziki sauce or dip. Below is a link to a recipe I found!

Tzatziki sauce:

http://greekfood.about.com/od/dipsspreadspures1/r/Tzatziki.htm

*hint: make it even healthier by adding low or non fat versions of the greek yogurt and sour cream.