Healthy Means Fitness

Healthy Means Fitness HEALTHY MEANS FITNESS is a forum for those who believe that while looks, weight, and clothing size are important to many... the HEALTHY path to FITNESS is what MEANS most.

Rachel Murray has been involved with the health and fitness field for over a decade, and is a 12-year success of weight loss and lifestyle turn-around herself. Let her real-world and scholastic education in personal training, nutrition, yoga, and physical therapy help you on your path to fitness and well-being!



1 Mile Treadmill run
1 Mile Treadmill uphill climb (15%)

3 Rounds of the following:
16 reps Alternating Curtsy Squats
8 reps Downdog->Plank->Military Pushup->Downdog Cycle
8 reps Dynamic "Wild Thing" backbends (each side)
8 reps Sumo Squats

Various stretching (15 min)

#staystrong #somastrong #yogatapas #niyamas #brachmacharya #yamas



1 scoop Muscle Milk vanilla or banana protein powder
1/2 small banana
1/3 cup low fat coconut milk
1 Tbsp natural peanut butter
2 cups unsweetened vanilla almond milk
10 baby carrots

400 calories of delicious healthy fats, protein, and natural carbs with a potassium and vitamin A boost! :-D

Feed your wealth to support your health!  :-D#mindbodyconnection
Millionaire Mind Live

Feed your wealth to support your health! :-D

Free Tickets

Avegolemono Soup!  :-D One of my all time favorites!#eatenjoy #yumyumyum

Avegolemono Soup! :-D
One of my all time favorites!
#eatenjoy #yumyumyum

Cold and flu season is here. Time to dust of those soup recipes. Here is a new twist on a classic.
Share with friends and family🍋🍲🍋

As a fellow snooze-buttoner I am interested by this and willing to give it a shot!  :-D How about you?

As a fellow snooze-buttoner I am interested by this and willing to give it a shot! :-D

How about you?

Don't be such a snoozer!

Great articles for all runners.  :-) #checkitout #getmovin
Step More, Not Far - The Dangers of Overstriding

Great articles for all runners. :-)
#checkitout #getmovin

Overstriding is when your foot coming into contact with the ground is in front of your center of mass (or your pelvis). Another way coaches describe it is...

Sending to myself so I remember to buy it!  :-D

Sending to myself so I remember to buy it! :-D

Our good friends over at ASMDSS have the perfect hoodie for the fall. Check it out here.

Do blondes have more fun?Or is it really that YOU have more fun with BLONDIES?  ;-)

Do blondes have more fun?
Or is it really that YOU have more fun with BLONDIES? ;-)

Don’t waste another Fall by settling for some lesser seasonal treat. That overhyped bullsh*t distracts from the real f**king reason for the season: DESSERT. Bake these bitches up and you’ll realize pumpkin is better chewed, not sipped.

Makes one 8 by 8” tray of blondies. Enough for 4-6 people.

1/3 cup crystalized ginger*
1/3 cup chopped toasted walnuts, pecans, or almonds
ÂĽ cup almond or other non-dairy milk
2 tablespoons ground flax seeds
ÂĽ cup olive, grape seed, or other high heat cooking oil
2/3 cup sugar**
Âľ cup pumpkin puree
2 teaspoons vanilla extract
1 cup whole wheat or all purpose flour
½ teaspoon baking powder
ÂĽ teaspoon each:ground ginger, cinnamon, salt

1. Warm up the oven to 350 degrees. Grease and flour an 8 by 8 inch baking dish, ya know, the brownie pan. Cut up the ginger and walnuts into bite-sized pieces. Aim for the size of a chocolate chip. In a small glass mix together the ground flax seeds and milk then set that sh*t aside.

2. In a medium bowl mix together the oil, sugar, pumpkin, and vanilla until everything’s all incorporated and they’re aren’t any dry sugar patches hiding out. In another bowl whisk together the flour, baking powder, spices, and salt.

3. Now add the pumpkin mixture and milk to the flour bowl, then mix that motherf**ker up until there aren’t any more clumps of flour. Yeah, the batter is gonna be thick, don’t worry you didn’t f**k anything up. Fold in the ginger and walnuts. If you want to be fancy save some of those to stick on top so the blondies look all legit and kinda decorated.

4. Pour the batter into the baking dish. You’re gonna need to spread it around with a spatula or the back of a spoon to get that sh*t nice and even because that f**ker won’t spread on its own. If you left any walnuts or ginger out, gently press those onto the top and that sh*t will look artisan as f**k. Bake it for 35-45 minutes or until a toothpick comes out clean. Let it cool for at least 20 minutes cutting into bars and serving.

*This is the kind that has the bits of sugar on the outside. You’ll find it in the baking aisle or sometimes in bulk bins if your store has that sh*t. Can’t find them? Replace them with chocolate or peanut butter chips. #rollwithit

**This is a f**king dessert so yeah there’s a little sugar in here. Just f**king relax.

Carbs, carbs, carbs... carbcarbcarbs!  :-D
The Best Carbs for Getting Leaner and Stronger

Carbs, carbs, carbs... carbcarbcarbs! :-D

(Click here to jump to a summary of this article) In recent years, while the rest of the world continued to live in fear of fat, the fitness community totally embraced it. Carbohydrates became the target of our frustrations; we blamed them for making us fat, compromising our immune function, keepin…



Isn't it funny?

Egg-a-licious!  :-D
9 Egg Breakfasts in 10 Minutes or Less

Egg-a-licious! :-D

Don’t hit that snooze alarm! You can actually make a delicious breakfast in 10 minutes or less. Eating a morning meal is a much better use of your time than those extra few minutes of disrupted sleep! And it’s definitely better than skipping it all together. Studies convincingly show that eating bre…

Dang skippy!  :-DGet up!  Move!  Love your body!It does MILLIONS of jobs every minute without you even having to think a...

Dang skippy! :-D
Get up! Move! Love your body!
It does MILLIONS of jobs every minute without you even having to think about it... respect and appreciate that enough to take loving care of it.

You've had a long day at work.
Your legs are a little sore from yesterday's workout.
It's raining outside.
It's cold outside.
It's hot outside.
The drive is too far.
You don't have time.
Your alarm clock didn't go off.
These are all excuses made by common folk.
You are not common.
You are not a quitter.
You are not the person you may have been in the past.
You are a ferocious, unyielding competitor.
You will succeed!
You will UNDENIABLY...
Rise above it.

50 to 100+ Miles in JUNE!
Join the challenge here ->

TV time!  ;-)
10 Body-Sculpting Exercises You Can Do While Watching TV | LIVESTRONG.COM

TV time! ;-)

Carving out time to drive to the gym and sweat for an hour is hard, especially when the choice is between that and your favorite TV show. With this workout, you don’t have to choose! The easiest way to sneak in your next bout of exercise is to try out these exercises during the commercial breaks. Wh…

Love new workouts.
A 9-Minute Workout for Long, Lean Dancer's Legs | LIVESTRONG.COM

Love new workouts.

By LILI LADAGA Now that you’ve tightened and toned your arms, it’s time to get your gams ready for those summer shorts and skirts. And who wouldn’t want the long, lean legs of a ballet dancer, regardless of the season? Check out Cassey Ho’s 9-Minute Leg Workout — itR…

GO PRO!Protein that is!  :-D
14 Protein-Packed Breakfasts to Power You Through the Morning | LIVESTRONG.COM

Protein that is! :-D

Eating breakfast gives you the energy you need to start your day and adding extra protein will help keep your appetite in check. Research has shown that eating a high-protein breakfast has a greater decrease in hunger-stimulating hormones compared to a high carbohydrate breakfast. To get your mornin…

Waste not, want not.
14 Smarter Ways to Cut Down on Food Waste | LIVESTRONG.COM

Waste not, want not.

We have a food-waste problem, and it’s hurting our wallets, our environment and the people most in need. According to a 2012 report by the National Resources Defense Council (NRDC), America throws out approximately 40 percent of its food every year, totaling $165 billion in wasted groceries: That eq…

Yum!  :-9

Yum! :-9

Get a lil' fancy for National Strawberry Month and try this Strawberry Shrimp Ceviche -->

The 11 Must-Know Yoga Poses (INFOGRAPHIC) | LIVESTRONG.COM


By NIKI GRUTTADAURIA Below you’ll find the 11 fundamental yoga poses that benefit the most inexperienced yoga novice all the way up to the most advanced yogi master. For in-depth explanations of each pose, check out our slideshow: 11 Essential Yoga Poses Everyone Should Practice. Make sure you…

8 One-Armed and One-Legged Exercises to Challenge Your Balance | LIVESTRONG.COM


Working out both legs or arms together can keep you in the dark as to your real strength. Most people have a dominant side, so when you do a squat or leg press, the stronger leg naturally takes the lead, says Michele Olson, Ph.D., professor of exercise science at Auburn University in Montgomery, Ala…

Get the glow!
5 Smoothies That Will Boost Your Post-Workout Glow | LIVESTRONG.COM

Get the glow!

By SOPHIE JAFFE We all love and strive for that post-workout "glow" -- a moment where we radiate pure bliss after pushing ourselves to sweat hard and make it over that hill. Here are five powerful smoothies that will increase your energy, propel you through your workout and nourish your skin with an…

5 Ways to Make Your Own Energy Bars | LIVESTRONG.COM


Most of us lead busy, on-the-go lifestyles that cause us to rely on convenience foods more than we’d like. For the health-conscious, energy bars may seem like a smart source of fuel in a convenient package, but many of the store-bought options contain excess sugar that can make an otherwise balanced…

Woot!  :-D
5 Brunch Cocktails With Healthy Ingredients | LIVESTRONG.COM

Woot! :-D

Brunch offers the perfect opportunity to mix up healthy drink concoctions and celebrate the weekend with friends. From nutrient-rich smoothies and organic teas to refreshing coolers and brunch classics, slide an umbrella into any of the brunch cocktails on the following slides, and you’ll be getting…

Core up!  :-D
The 41 Toughest Ab Exercises | LIVESTRONG.COM

Core up! :-D

Think you’re hardcore -- or that you have a hard core? Prove it! These 41 midsection-mangling moves are some of the most advanced on the planet. They’ll help strengthen your torso from a variety of angles and in a variety of ways so you’ll be ready for all the movements initiated by your core -- whi…

De-bunking for slam-dunking!  :-D
8 Nutrition and Fitness Myths Debunked by Science | LIVESTRONG.COM

De-bunking for slam-dunking! :-D

Whether you’re reading information from a popular website or receiving an e-mail from a friend that sounds like it could be credible, be skeptical. Many of these nutrition and fitness myths started from a single-source, but once they went viral they were treated like facts. Here, we debunk seven of…

WHERE ARE ALL MY HMF FANS???I lost you when I broke from FB back in March.  :'-( *sniffle*THIS is a great read.
The Difference Between Grass-fed and Feedlot Beef « GoodFood World

I lost you when I broke from FB back in March. :'-( *sniffle*

THIS is a great read.

If asked, most people could not tell you where the meat on their plate came from. In fact, if they wanted to know, it would be darned difficult – if not impossible – to find out. On the other hand, while imagining that the beef cow they will be eating is frolicking on lush green pastures, the averag…

Five Things Beginners Need to Know About Getting Lean


(Click here to jump to a summary of this article) This post will be quick and dirty. These aren’t commonly acknowledged tips (although they really should be). As it relates to mobilizing fat, ath...

Check it!  ;-)
10 Signs Your Workout Isn't Working

Check it! ;-)

Romantic relationships and working out can share a lot of similarities. In the beginning you’re eager to get to the gym and work hard. You feel good, sleep better and are generally happy. This is the honeymoon period. Then one day something changes. You lose momentum. You’re no longer motivated. Eve…


107 Fitness Studio On McQueen Rd.
Gilbert, AZ

Opening Hours

Monday 06:00 - 20:00
Tuesday 06:00 - 20:00
Wednesday 06:00 - 20:00
Thursday 06:00 - 20:00
Friday 06:00 - 20:00
Saturday 07:00 - 11:00
Sunday 07:00 - 11:00




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