Catch Some Inspo: Fitness Guru Katie Austin Is Obsessed With Fun Workouts

Interview with Katie Austin to make workouts more fun

Spice up your workout routine to get better results, faster. Here’s how!

On a daily basis, Katie Austin motivates thousands of followers to have fun while working out through her social media platforms, like Instagram and YouTube. In an exclusive interview with DynaPro Direct, Austin shares her secrets to a perfect workout routine, tells us what her diet consists of, and shows us how to have a blast getting fit. Plus, she shows us what some of her favorite fitness moves are!

DynaPro Direct: At what point in your life did you decide you wanted to turn your love for fitness into a career?

Katie Austin: I’ve always been into fitness and health ever since I can remember, as my mom, Denise Austin, was in the industry. She had her own TV show, books, and DVDs. But, it wasn’t until my junior year of college, right after I stopped playing division one athletics at University of Southern California, that I realized what I wanted to pursue. Because I studied TV production, I started a segment on USC’s college station, where every Wednesday I would give a fit tip or show a workout. Both my love for fitness and TV came together, and from there it became my passion.

DD: What’s the importance of having fun during workout sessions?

KA: UMM, ALL THE IMPORTANCE! In my opinion, if you’re having fun during a workout, you forget you’re even working out! When a workout is fun, it’s more sustainable because it isn’t as dreadful. That’s also why I love working out with a buddy so much, because friends help keep you entertained!

DD: What’s your go-to recipe?

KA: All my go-to recipes are super simple! If it’s not simple, OR tasty, it won’t be realistic. My go-to meal would be quinoa, chicken, a veggie, and an avocado. And honestly, it all depends what I have in the fridge! I love making trays of different veggies and protein. For example, I’ll set my oven to around 350 degrees, lay out a cookie tray of veggies and chicken, sprinkle with garlic, salt and pepper, and bake until it’s ready! It always turns out delicious!

Transform your workout routine with Katie’s fitness packageDD: Can you talk a little bit about your Katie Austin Box with DynaPro Direct? What was your favorite part about creating or launching the workouts and box?

KA: My collab equipment box with DynaPro was SO awesome for me in many ways. I love giving my girls something they can physically use in their homes, on the go, and just about anywhere.

It makes a workout more convenient and easy, as there is not just one piece of equipment in the box, but FOUR. AKA, there are endless workouts you can do with all these pieces.

Jump rope workout with Katie AustinDD: What’s your favorite move with a jump rope?

KA: My favorite move is a one-leg jump rope! You really feel the burn because you’re just focusing on one leg at a time. It also burns the calves!


DD: What’s your favorite way to use resistance bands and mini resistance bands?

KA: ANYTHING booty related. Using the bands makes butt and leg workouts so much more challenging, and you can definitely see results quicker.

DD: What’s your favorite way to work out with an exercise ball?

KA:A pike, for sure. Best ab move.

DD: What’s one of your favorite quotes, or something you say during your workout classes to help motivate everyone?

KA: “It’ll all be worth it, you will thank yourself later.”

During the workout, you can get very discouraged. Sometimes a workout can be so hard you may feel like giving up. I’ve even said to myself many times, “Ugh what’s five more reps? It won’t matter.” “Oh what’s one more set going to do?” But, it’s so important to tell myself and others it will all add up and be worth it. It’s inspiring to know that the workout you are completing is important for reaching your goals.

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Source: https://www.dynaprodirect.com/katie-austin-tips-to-make-workouts-fun/

Diary of a Fit Mommy’s Sia Cooper on Maintaining a Healthy Lifestyle No Matter What

interview-with-sia-cooperThe Florida-based personal trainer discusses how to stay motivated through motherhood.

Calling all super moms and super moms-to-be! Sia Cooper—a certified personal trainer who specializes in nutrition and women’s fitness, and the face of Diary of a Fit Mommy—dishes on why it’s important to embrace a healthy lifestyle and how to regain gym motivation.

We get it, mom-life is tiring, but Sia, a mom of two, knows exactly how to fight the fatigue and make healthy happen. After eating poorly, gaining weight and constantly being sick in college, she knew it was time for a change. She turned to clean eating and started a blog to keep herself accountable and share with others what worked in her new lifestyle. She dropped the extra weight and continued blogging throughout her first and second pregnancy. Today, Sia continues to inspire others daily with her workout tips and guides. But she isn’t doing it alone—she has two adorable workout buddies to kickstart her routine!

DynaPro Direct: Why should new moms prioritize fitness and working out? Why is it so important to you?

Sia Cooper: New moms should make fitness a habit for their own sanity. Before they can take care of their kids, they have got to remember to take care of themselves. This is the only way that I can function since a happy mommy equals a happy family!

DD: How do you make time for your fitness routines?

SC: The main time that I workout daily is when my daughter naps. As soon as she falls asleep, I get my workouts done. You’ve got to learn to use your free time wisely.

DD: How do you involve your kids in your workouts?

SC: Lots of ways! I like wearing my daughter in her baby carrier, and my son will copy what I do or I’ll have him hang onto my back.

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Ditch the Baby Weight and Get Your Pre-Pregnancy Body Back

Effective ways to lose postpartum baby weight

FitElyse spills her best secrets to toning up after delivery day!

So, it’s been a crazy nine months, and you couldn’t be happier with your brand new baby! Life has forever changed — but so has your belly. Yes, having a child is worth it, but if only you could ditch that baby weight for good, right?

I know, mamas! I’ve been there — twice — and it’s tough. These days, new parents are sleep-deprived and exhausted. It feels like almost every waking minute is spent changing diapers, feeding your newborn, changing more diapers, soothing the baby. Did I mention changing diapers?!

Lose postpartum baby weight with mini bandsThere’s not much time for you to take care of you, but without a healthy YOU, it’s hard to have a truly healthy family. So, whether you’ve just been given the okay to work out after having a baby, or if you’ve been waiting and waiting and now that baby is a year old — the time is now. The good news is you can achieve that pre-baby body and even more right at home! And it starts in the kitchen with clean meals.

I know, I know, you don’t have time. But neither do I, but prepping clean meals in advance is key. Otherwise, when the clock hits noon and Baby is finally napping, you’ll be starving and that junk food will call your name.

The crockpot is my go-to. Each week, I make a large batch of steel-cut oatmeal for a nice morning meal. Lunch is often scrambled eggs and veggies, a hummus and turkey sandwich or leftovers. For dinner, I go back to my trusty crockpot. Chili is a staple around our house: beans, beef or chicken, a little onion, and some seasonings is all it takes to create an easy, filling meal.

Between meals, be sure to keep healthy snacks around. (No, the graham cracker off the floor doesn’t count.) Nibble on fresh fruits and veggies, Greek yogurt, cottage cheese, low sugar protein bars and shakes. Eating frequent, small meals will get your metabolism firing like a wood-burning stove.


HERE ARE A COUPLE OF MY FAVORITE FAST RECIPES TO GET ME THROUGH THE WEEK:

Best foods to eat after having a babySteelcut Crockpot Oatmeal

(Makes 8 servings)

  • 2 Cups of Steel-Cut Oats
  • 6-7 Cups of Water
  • 1 Tablespoon of Vanilla Extract
Optional:

Add in 1-2 Cups of frozen berries, 1-2 Cups of sliced apples or 1 can of unsweetened pumpkin

Directions:

Add all of the ingredients in the crockpot and cook on a low setting for five to six hours. Add more water if needed. In the morning, simply heat and top with a little Greek yogurt and cinnamon!

Green Chicken Chili

(makes several servings)

  • 1 LB Chicken Breast
  • 1 Cup Chicken Broth
  • 1 Small Sweet Onion, Diced
  • 1 Can of Diced Green Chilies
  • 1 Cup of Green Enchilada Sauce
  • 2 Cans of Beans (Pinto, Black, Kidney, Northern, Chili)
  • Salt, Pepper, Chili Powder to Taste
Directions:

Place the onion in the crockpot and pour in the chicken broth and add the chicken breasts. Cook four to six hours, until the chicken is done. Dice the chicken and add it back into crockpot with all of the other ingredients. Cook on low for one to two additional hours. Try topping with a little cilantro and a squeeze of lime!

EASY EXERCISES WHILE BABY IS NAPPING

While baby naps or does some tummy time, let’s get to work on that tummy of yours. A combo of cardio and resistance training is the best mix.

Here’s a guide to some of my routine:

  • Frequency: 4-5 times a week. (Aim for 3 days of resistance training and 2 days of cardio.)
  • Length: 20-30 minutes a day (A 20-minute stroller jog will do wonders for you both.)
  • Intensity: PUSH it! Work hard, get done fast
  • Gear: 1 DynaPro exercise ball and 3 DynaPro mini bands

POSTPARTUM HOME WORKOUT

  • Warm-Up: Five minutes of jump rope, jumping jacks, high knees, or running up and down stairs
  • Exercise Ball Squats
  • Exercise Ball Crunches
  • Mini Band Outer Thigh Steps
  • Push-Ups With Feet on Exercise Ball
  • Mini Band Back Squeeze
  • Plank With Mini Band Glute Kicks
  • Frequency: Cycle through two to three sets or until the baby needs your attention!

Progress in the kitchen is key to a healthy and balanced lifestyle for you and your newborn. A handful of greens, lean meat and a bit of fiber are the first part of the mix. When you add these muscle burning moves and some cardio, you have a recipe for success!

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Source: https://www.dynaprodirect.com/how-to-lose-weight-after-pregnancy/

5 Killer Keys to Shedding Weight in 2017

5 best tips to lose weight in 2017 and keep it off for good

Sometimes all it takes is a fresh start to get your head in the game and change your life.

Do you feel burnt out and uninspired to keep working toward your fitness goals? You’re not alone! Leave your unhealthy habits and negative mentality in 2016 and turn it around in the new year. Live by these keys to shed weight, feel more energized, and gain a positive mindset in 2017. Plus, read on to learn tips from DynaPro Direct experts!

  1. Amp Up Your Cardio:

    In the new year, you’ll want to get your blood flowing and increase your metabolism. Grab a DynaPro jump rope so you can focus on cardio when you’re not at the gym or in the mood for a long run. Plus, build up your coordination skills and endurance by practicing new tricks and increasing your speed.

  2. Have a Strong Mentality:

    If your mind is on your side, it’s all yours. Take a cue from DynaPro Direct fitness and anti-aging expert, Darnell Cox: “On a good day, when my head is in the right place, I can talk my laziest version of my physical self into hitting the gym hard, and talk my junk food-craving self out of devouring the bag of whatever cookies are in the cupboard. But there are those days, when those are flipped. When my head is not where it needs to be and my body will follow suit.”

  3. Balance Your Muscles:

    Instead of bulking up with free weights, incorporate resistance bands into your workout routine to help stabilize and balance your muscles as you build them. Try experimenting with regular resistance bands, mini precision loop bands, or power resistance bands.

  4. Make Your Workout Routine Fun:

    Katie Austin workout package to stay on track in 2017Follow a fun and effective plan, like the Katie Austin Workout Package, to stay on track and add energy to your routine! Austin is a millennial fitness leader who inspires and teaches thousands on social media to strive for and reach healthy goals. Now, there’s a box that brings our DynaPro products and her inspiration right to your doorstep.

  5. Plan Your Meals:

    Prevent caving in and reaching for the stuff that’s not so good for you by planning your meals. Check out these tips from DynaPro Direct nutrition expert, Danielle Pashko: “Planning your food will save you from making bad choices when your blood sugar gets low and you’re feeling hungry and impatient. Have your fridge or freezer stocked with some lean protein options like organic chicken, tuna, turkey, and eggs. Then you can always easily pair it with some mixed greens or tomato and cucumber salad. This type of meal only takes five minutes – when you have more time, then it’s easier to get more creative with side dishes or salad stuffings!”

Pro grade fitness equipment to stay fit in the new year

Source: https://www.dynaprodirect.com/2017-weight-loss-tips/

10 Hacks to Make the Holidays Healthier

10 healthy holiday hacks to jump start your new year
On a holiday morning, your first thought probably isn’t to pull out your resistance bands and get ready for a workout. When you start thinking ahead to dinner, you may want to consider what workout you can fit in your day, and how it will make your festive meal even better. Yes, just because you’re not thinking about fitness on a day of celebration, you probably won’t be able to stop remembering your indulgence the next day. This year, let yourself off the hook. Indulge with these tips in mind to enjoy your holiday to the fullest:

  1. Forget the fast.

    We know the usual plan, skip big meals throughout the day so that you’re really hungry for dinner. Stop right there! Not only does skipping meals make you less hungry, it’s a bad habit for both your mind and body to learn this habit. Small meals throughout the day will keep you on a regular schedule, and prepare you for a full dinner.

  2. Drink water throughout the day.

    Dehydration often shows itself with a lack of hunger. You know the feeling, when you haven’t eaten much all day and can’t understand why you’re not hungry. Prepare for a holiday meal by staying hydrated throughout the day, and you’ll avoid snacking before your favorite meal.

  3. Work Out

    Pro grade exercise balls for you to stay healthy this holiday seasonDon’t assume because it’s a holiday there isn’t enough time for a workout. Grab a few resistance bands and an exercise ball and create a 20-minute circuit you can do right at home. Perform squats, bicep curls, rows, and shoulder lifts with resistance bands, and make time for an ab workout with your exercise ball.

    A morning workout will get you ready and energized for those long family holidays, and remind you to stay motivated about your goals. You’ll even be more likely to make healthier choices throughout the day.

  4. Plate setup.

    Yes, we have a strategy to our plate servings. Start out with the protein and veggies you’re going to eat. After you’ve filled up on nutrient-dense foods, serve yourself carbohydrates like stuffing, mashed potatoes, or even a biscuit. You’ll be able to enjoy your favorite foods, without becoming stuffed on carbs alone.

  5. Bring an appetizer.

    Bring a cheese and crackers alternative by offering to bring an appetizer you won’t feel as guilty about. Try homemade hummus or a veggie platter with yogurt dressing. With more options to choose from, you’ll save yourself and other guests calories throughout the holiday feast!

  6. Lend a helping hand.

    Want to avoid the appetizers altogether? Offer to help the hostess. Keeping busy will prevent you from casual snacking so you can save room for the main course. It will also keep you on your feet and moving throughout the day! You’ll see your Fitbit steps increasing rather than reminding you to move! You might not realize just how much work you’ll be doing moving around the pot filled with five pounds of potatoes.

  7. Become your own bartender.

    Play bartender for yourself to cut out unnecessary calories, if you’re not skipping out on alcohol altogether. Choose seltzer and create flavors with fresh fruits and spices. Not sure what will be available? Bring your own signature cocktail to share so you can avoid added sugars and sodas, while giving everyone something to enjoy. If you give the host control over your liquid intake, you might end up consuming way more calories than you would have liked to.

  8. Hold the toppings.

    Resistance band workouts to keep your fitness goals in check during holidaysChances are you won’t skip dessert, and we don’t blame you. What you can do, though, is skip out on the extra whipped cream topping to your pie. Enjoy your favorite pie, and skip the additions as a small way to cut out heavy calories to your day. This applies to creamy dressings, sauces, and gravy too!

  9. Plan ahead.

    Guilt is a common feeling after the holidays as we indulge more than usual. Plan and schedule your next day’s workout ahead of time, whether it is hitting the gym or an at home resistance band workout.

    Knowing you already have a plan of action will help you stay committed to it and avoid those unhealthy guilty feelings associated with food.

  10. Enjoy!

    Yes, indulge and enjoy it! Holidays come once a year — if you have a slice of pie, take your time and slowly enjoy it rather than trying to see how much you can eat. (Think quality over quantity.) Eating slower will not only help you eat less, but will allow you to enjoy what you’re eating. By enjoying your favorite holiday treats in moderation you can create healthy eating habits.

Professional grade fitness equipment to stay fit during the holidays

Source: https://www.dynaprodirect.com/10-healthy-holiday-hacks/

The Perfect Way to Wind Down With Exercise

10 healthiest ways to wind down mindfully and relax with exercise

You can use exercise as a tool to relax and relieve any built up tension — physical or emotional. Here’s how.

Exercise works magic on the human body, often in ways we don’t realize. Think back to the time in your life when you first started exercising. You probably thought of exercise as something that would make you healthier, stronger, or improve your appearance. All of those things are simple in nature, but true. It normally isn’t until later on that it becomes apparent that exercise impacts the human body far beyond those initial associations.

Consider this: Some of the strongest, fastest, and talented athletes will admit to finding exercise and gym time therapeutic. Many exercise enthusiasts will even go as far as saying some of the most intense mental work they’ve ever done has been within the walls of a gym. Not only can exercise pump you up and energize you, but it can also calm you down — a lot. If you’re ready to shed some tension and clear your mind next time you work out, here’s a solid plan to follow:

  1. Mental Check:

    If you know that you’re ready to focus your next workout session on winding down and clearing your heart and mind, there’s probably something already bothering you. Whether it’s general stress, specific sadness, frustration, or just a build up of little stressors from your daily routine, it’s an important step to claim and identify the source(s) of tension in your life before beginning your workout.

  2. Therapy Element:

    Incorporate something into your workout routine that screams, “self care!” Bring a therapy element into your workout, whether that means something as simple as wearing your favorite gym clothes, lighting a candle or incense, dimming the lights, or putting your headphones on and listening to some cathartic music you haven’t heard in a long time. You’ll benefit tremendously by setting the mood for healing and carving out the little extra time to manifest an environment that speaks to you and calms your nerves. Plus, once you get deep into your exercise routine, your therapy element will remind you that this session is a transformative one — beyond the physical — and you’ll be less likely to let your mentality slip.

  3. Breathe:

    Practice some rhythmic breathing prior to your workout. Rhythmic breathing has an underestimated, incredible effect on the human body. A simple practice is laying on the floor and breathing in as your belly rises. Then, as you exhale, feel your belly lowering. Repeat this until any feelings of nagging tension are gone — no matter how tedious the breathing may feel at first.

  4. Stretch:

    Give a little more time to stretching during this workout. Instead of simply warming up the body to prevent injury during a workout, make an art out of your stretching routine and move beyond your arms and legs. Start with the tips of your toes and stretch the different muscle groups of your body until you reach the crown of your head. Don’t forget about your feet, spine, neck, and wrists during this session.

  5. Mental Check:

    Before intensifying your workout routine, focus on the balanced feeling you’ve just created for your body and think back to the problems you identified in your first mental check. Do the issues feel any lighter? If the issues are more trivial, they will likely will feel less significant, and it’s important to focus on those issues becoming even smaller as you enter the next phase of the workout.

    If you’re dealing with greater emotional stress, you might feel more at peace with the situation after breathing and stretching. Before moving into your cardio session, identify the pain points — the sources of sadness or stress — and then get ready to work through those feelings and recenter yourself during your routine.

  6. Cardio:

    Get your blood flowing. The breathing and stretching helped warm up your body, but cardio will take it to the next level. Let your mind be still, or let it wander — but never let go of the intention(s) you set during your mental check before you started raising your heart rate. During your cardio session, you’ll simultaneously release feel-good endorphins, raise your body temperature, decrease anxiety levels, and give your self confidence a boost. Push yourself with cardio until you’ve met your goal. During this workout, it’s important to not give up until your personal goal has been met, so make sure you create a realistic cardio goal for yourself!

  7. Resistance bands are the stress balls of exerciseLower Body:

    After you’ve completed your cardio, get ready to work out your lower body. Work every muscle group you know how to work, and incorporate resistance bands into your fitness session. Resistance bands will maximize your results, in terms of relieving tension, since incorporating them will work your muscles in a different way, while simultaneously stabilizing them. Ever have a stress ball hanging around at your desk? Think of it like this: Resistance bands are the “stress balls” of exercise! Let that tension go!

  8. Upper Body:

    Move on to your upper body exercises, and focus on your abdominals, arms, and upper back. Again, work every muscle group you can and use your resistance bands! An exercise ball is also a powerful tool to use during a stress-relieving workout to help stabilize and balance muscles — this will help work off extra tension.

  9. Stretch:

    When you’ve completed your workout, keep your blood flowing by giving yourself a light stretch session, focusing on rhythmic breathing. This time, as you breathe, visualize any remaining points of tension, frustration, or stress leaving your body with each exhale. Continue stretching and breathing in tandem until you feel the clarity that felt so out of reach before you started your wind-down exercise session.

  10. Mental Check:

    Check in with your mind again and focus on how much lighter you feel. Mentally shake off any remaining stressors, come to terms with your situation(s), and fix your mind on continuing to show up for life, placing an importance on enjoying each step along the way. You got this!

Fitness equipment to relax and relieve any built up tension. Shop Now!

Source: https://www.dynaprodirect.com/10-ways-to-wind-down-and-relax/

10 Hacks to Make Holiday Eating Healthier On Thanksgiving

10 healthy thanksgiving hacks for you to stay on trackOn a holiday morning, your first thought probably isn’t to pull out your resistance bands and get ready for a workout. When you start thinking ahead to dinner, you may want to consider what workout you can fit in your day, and how it will make your festive meal even better. Yes, just because you’re not thinking about fitness on a day of celebration, you probably won’t be able to stop remembering your indulgence the next day. This year, let yourself off the hook. Indulge with these tips in mind to enjoy your holiday to the fullest:

  1. Forget the fast.

    We know the usual plan, skip big meals throughout the day so that you’re really hungry for dinner. Stop right there! Not only does skipping meals make you less hungry, it’s a bad habit for both your mind and body to learn this habit. Small meals throughout the day will keep you on a regular schedule, and prepare you for a full dinner.

  2. Drink water throughout the day.

    Dehydration often shows itself with a lack of hunger. You know the feeling, when you haven’t eaten much all day and can’t understand why you’re not hungry. Prepare for a holiday meal by staying hydrated throughout the day, and you’ll avoid snacking before your favorite meal.

  3. Pro grade resistance bands for you to stay healthy on ThanksgivingWork Out.

    Don’t assume because it’s a holiday there isn’t enough time for a workout. Grab a few resistance bands and an exercise ball and create a 20-minute circuit you can do right at home. Perform squats, bicep curls, rows, and shoulder lifts with resistance bands, and make time for an ab workout with your exercise ball. A workout this simple can be done while you’re watching the Macy’s Thanksgiving Day parade! A morning workout will get you ready and energized for those long family holidays, and remind you to stay motivated about your goals. You’ll even be more likely to make healthier choices throughout the day.

  4. Plate setup.

    Yes, we have a strategy to our plate servings. Start out with the protein and veggies you’re going to eat. After you’ve filled up on nutrient-dense foods, serve yourself carbohydrates like stuffing, mashed potatoes, or even a biscuit. You’ll be able to enjoy your favorite foods, without becoming stuffed on carbs alone.

  5. Bring an appetizer.

    Bring a cheese and crackers alternative by offering to bring an appetizer you won’t feel as guilty about. Try homemade hummus or a veggie platter with yogurt dressing. With more options to choose from, you’ll save yourself and other guests calories throughout Turkey day!

  6. Lend a helping hand.

    Want to avoid the appetizers altogether? Offer to help the hostess. Keeping busy will prevent you from casual snacking so you can save room for the main course. It will also keep you on your feet and moving throughout the day! You’ll see your Fitbit steps increasing rather than reminding you to move! You might not realize just how much work you’ll be doing moving around the pot filled with five pounds of potatoes.

  7. Become your own bartender.

    Play bartender for yourself to cut out unnecessary calories, if you’re not skipping out on alcohol altogether. Choose seltzer and create flavors with fresh fruits and spices. Not sure what will be available? Bring your own signature cocktail to share so you can avoid added sugars and sodas, while giving everyone something to enjoy. If you give the host control over your liquid intake, you might end up consuming way more calories than you would have liked to.

  8. Hold the toppings.

    Chances are you won’t skip dessert, and we don’t blame you. What you can do, though, is skip out on the extra whipped cream topping to your pie. Enjoy your favorite pie, and skip the additions as a small way to cut out heavy calories to your day. Did you ever also consider what gravy is made from? The grease drippings from your turkey! If your gravy is homemade, you may want to especially enjoy it in moderation to avoid an added serving of fat to your day.

  9. Stay committed to your fitness routine with effective resistance band workoutsPlan ahead.

    Guilt is a common feeling after the holidays as we indulge more than usual. Plan and schedule your next day’s workout ahead of time, whether it is hitting the gym or an at home resistance band workout. Knowing you already have a plan of action will help you stay committed to it and avoid those unhealthy guilty feelings associated with food.

  10. Enjoy!

    Yes, indulge and enjoy it! Holidays come once a year — if you have a slice of pie, take your time and slowly enjoy it rather than trying to see how much you can eat. (Think quality over quantity.) Eating slower will not only help you eat less, but will allow you to enjoy what you’re eating. By enjoying your favorite holiday treats in moderation you can create healthy eating habits.

Source: https://www.dynaprodirect.com/10-healthy-thanksgiving-hacks/