Welcome to the Slay The Day Blog!
Think of this space as your go-to for all things fitness, nutrition and lifestyle, with a dash of fun and exploration! Everything I share here has been researched, tested or pulled from my 10 years in occupational therapy and exercise science (yes, I’m counting). I’m all about spreading the love for knowledge so you can explore, question and dive deeper into these topics yourself. Let’s make living well exciting and approachable. Whether you are here to pick up tips, learn something new or just to see what’s possible.
Keep the Joy, Skip the Guilt: How to Get Your Protein-Fix and Stay Balanced this Holiday Season 🍂
Protein-Packed Holidays: Gobble Up the Joy Without Overindulging!
The holidays are here, and with them come the delicious spreads, sweet treats and tempting leftovers. While indulging is part of the fun, staying on track with your health goals doesn’t have to mean skipping the joy of holiday meals, Instead, let’s focus on ways to sneak on protein and still enjoy the season to its fullest.
Yogurt: The Secret Weapon for Creamy Goodness
Greek yogurt isn’t just for breakfast— it’s your holiday hero. Use it to make protein-packed salad dressings, dips or even dessert toppings.
Dressing Idea: mix Greek yogurt with a splash of lemon juice, a dollop of Dijon mustard, and your favorite herbs for a tangy dressing that’s perfect drizzled over roasted veggies
Dessert Idea: mix Greek yogurt with liquid stevia and a little powdered sugar and lemon as a base over any fruit; delish over a tart!
Dip Idea: stir in ranch seasoning or garlic and dill for a creamy, protein-rich dip
Pro Tip: Swap out sour cream in recipes with Greek yogurt— it’s just as rich and adds a protein boost to your holiday casseroles or mashed potatoes
2. Gobble Up That Turkey
Turkey is the star of the holiday table for a reason. It’s lean, packed with protein, and oh-so-versatile!
opt for white meat if you’re watching your calories, but don’t shy away from the flavorful dark meat if you’re looking for extra richness
Pro Tip: using leftover turkey for a protein-packed wraps, soups and breakfast scrambles
Don’t love turkey? Swap out for chicken, ham. Vegetarian? Swap out for tofu, tempeh, and lentils.
3. Upgrade Your Holiday Snacks
Skip the carb-heavy crackers and chips, and go for protein-rich snacks to keep you energized.
cheese board goals: hard cheeses, turkey slices, nuts
roasted chickpeas over croutons
DIY trail mix with almonds, pistachios, pecans with a sprinkle of dark chocolate chips
4. Boost Your Festive Drinks
Drinks with a protein boost!
add protein powder to your hot cocoa
egg white to your cocktail (my fave)
This holiday season, you can have your protein and eat it too. By focusing on satisfying, protein-packed options, you’ll feel energized and balanced while still savoring all the flavors of the season. It’s all about keeping the joy and skipping the guilt—so gobble up the good stuff and enjoy every moment.
Happy Holidays!
Link to my fave protein powder: Promix protein
*I have been using this protein for a little over a year and I cannot recommend it enough. Good ingredients, good quality and no fake sweetener taste (because there is none).
Get Ready to Fall in Love with Your Hammies! 💥
Did you know your hamstrings make up a whopping one-third of your leg’s backside? They’re the bridge between your glutes and calves, yet somehow, they’re always the forgotten middle child. We tend to shower our calves with love through endless raises, and of course, we give our glutes all the attention they deserve. But your hamstrings? They’re practically begging for a little date night—and trust me, they’ve got the glow-up magic your legs are craving!
Here’s the thing: most of us have weaker hamstrings than we realize, which means we’re missing out on serious leg transformation potential. Ready to change that? I’ve got three hamstring isolation exercises that’ll take your leg game to the next level. Pro tip: always kick off your leg day with heavy lifts like deadlifts when you’re fresh, and save those isolation exercises for after to get the most out of each rep.
And here’s a little secret to maximize every move: focus on slow, controlled contractions, especially on the second half of the exercise. That extra time under tension? It’s the game-changer that’ll have your legs looking fierce. Are you ready to lewwwwk? Let’s go!
Glute Ham Raise
This move is a hamstring isolation powerhouse. It not only strengthens your hamstrings but also activates your glutes and lower back.
How to Do It:
Position yourself on a glute-ham developer (GHD) machine with your feet securely locked in, knees slightly behind the pad.
Start by lowering your upper body toward the ground, keeping your back straight and core tight.
Lower yourself until your torso is just above parallel to the floor.
Engage your hamstrings and glutes to lift yourself back up to the starting position, finishing with your torso upright.
Repeat for 3-4 sets of 8-10 reps.
Step Downs
Step downs are perfect for targeting hamstrings and improving balance and stability in your legs.
Start by standing on a bench or a sturdy elevated surface with one foot planted firmly.
Slowly bend the knee of your standing leg, lowering your opposite leg toward the ground. Your hips and torso should stay square and steady.
Lower until your heel almost touches the floor, keeping control and engaging your hamstrings.
Push through your standing foot to bring your body back to the starting position.
Seated Leg Curl
The seated leg curl is a classic hamstring isolation exercise that builds strength and definition along the back of your legs.
Adjust the leg curl machine to your height, so the pad rests comfortably on the back of your lower legs, just above the ankles.
Sit down, place your legs under the pad, and grip the side handles for support.
Curl the pad down toward your thighs by bending your knees, squeezing your hamstrings as you move.
Pause briefly at the bottom, then slowly return to the starting position
Add these exercises into your routine, and you’ll start seeing your hammies transform into powerhouse muscles that give your legs that “lewwwk”! Remember, slow and steady wins the race with these moves!
Did you know your hamstrings make up a whopping one-third of your leg’s backside? They’re the bridge between your glutes and calves, yet somehow, they’re always the forgotten middle child. We tend to shower our calves with love through endless raises, and of course, we give our glutes all the attention they deserve. But your hamstrings? They’re practically begging for a little date night—and trust me, they’ve got the glow-up magic your legs are craving!
Here’s the thing: most of us have weaker hamstrings than we realize, which means we’re missing out on serious leg transformation potential. Ready to change that? I’ve got three hamstring isolation exercises that’ll take your leg game to the next level. Pro tip: always kick off your leg day with heavy lifts like deadlifts when you’re fresh, and save those isolation exercises for after to get the most out of each rep.
And here’s a little secret to maximize every move: focus on slow, controlled contractions, especially on the second half of the exercise. That extra time under tension? It’s the game-changer that’ll have your legs looking fierce. Are you ready to lewwwwk? Let’s go!
Glute Ham Raise
This move is a hamstring isolation powerhouse. It not only strengthens your hamstrings but also activates your glutes and lower back.
Position yourself on a glute-ham developer (GHD) machine with your feet securely locked in, knees slightly behind the pad.
Start by lowering your upper body toward the ground, keeping your back straight and core tight.
Lower yourself until your torso is just above parallel to the floor.
Engage your hamstrings and glutes to lift yourself back up to the starting position, finishing with your torso upright.
At-home solution: kneeling in an L position with toes tucked under, squeeze your glutes and slowly lower yourself down to sit on your heels. Want more of a challenge? Place a weight at hip crease.
Step Downs
Step downs are perfect for targeting hamstrings and improving balance and stability in your legs. AND easy to do at home!
Start by standing on a bench or a sturdy elevated surface with one foot planted firmly.
Slowly bend the knee of your standing leg, lowering your opposite leg toward the ground. Your hips and torso should stay square and steady.
Lower until your heel almost touches the floor, keeping control and engaging your hamstrings.
Push through your standing foot to bring your body back to the starting position.
Seated Leg Curl
The seated leg curl is a classic hamstring isolation exercise that builds strength and definition along the back of your legs.
Adjust the leg curl machine to your height, so the pad rests comfortably on the back of your lower legs, just above the ankles.
Sit down, place your legs under the pad, and grip the side handles for support.
Curl the pad down toward your thighs by bending your knees, squeezing your hamstrings as you move.
Pause briefly at the bottom, then slowly return to the starting position.
At-home solution: sit towards the edge of a chair, tie a resistance band onto something sturdy, in front of you and even with your ankle. Wrap the other end around the ankle. With tension in the band, bring the leg in motion to bend the knee.
Add these exercises into your routine, and you’ll start seeing your hammies transform into powerhouse muscles. Remember, slow and steady wins the race with these moves!
Here are a few things I have at home that I use to accomplish these exercises.
Paid Amazon link: resistance bands
Paid Amazon link: adjustable kettlebells