Author: sammychishti@gmail.com

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I got an interesting email the other day.It was someone requesting a refund for one of my books!How exciting!!!This is pretty rare (my refund rate is less than 1%), so I’m always kinda fascinated when it happens.I wonder what their reason will be?I opened the email and saw this:I looked through it and didn’t find any new information or advanced methods. Pretty much a rehash of everything I’ve read over the years.I’d like to take advantage of the money back guarantee.It was that moment when I knew I needed to finally give this person all of the new information they…

The pelvic floor muscles and tissues are found to be attached to the bones at the bottom of the pelvis. the pelvic organs include the urethra, bladder, intestines, and rectum, and in cases of females, the pelvic floor also includes the uterus, cervix, and vagina. Why do you Need Pelvic Floor Muscle Training Exercises? Any damage or weakening of pelvic floor muscles or tissues directly impacts a person in multiple ways and creates the following issues: Urinary Leakage or Urinary Incontinence, Improper Pelvic Pressure, Lower Back Pain, Pelvic Pressure or Fullness, The Frequent Urge to Urinate, Painful Urination, Constipation, Difficulties…

One minute you’re lifting the living room chair across the room. The next minute: Ouch! You feel pain shoot down your back. You may have a herniated disk. Herniated disks affect 2% of the population each year. They can happen when you twist while lifting something heavy or if you have an accident like a fall or car crash.  An intervertebral disk herniates when its jelly-like nucleus pushes through its protective outer ring. When a disk bulges or tears, it puts pressure on the spinal cord and surrounding nerves. The disk’s material also releases chemicals that can further irritate the…

What’s more refreshing than fresh, cold watermelon in summer? Perhaps a delicious watermelon cocktail! Margarita’s are definitely one of my favourite summer beverages. They can be made so many different ways. I kept this one on the more traditional side to keep it simple and with only a few ingredients, but you can definitely add other things to jazz it up a little! Adding some mint would be nice, or perhaps switching up the fruit puree. I also kept it low cal. This drink is less than 140 calories, so a lot less than your typical margarita. In today’s recipe,…

Mental and physical health are deeply interconnected, shaping how we feel, think, and function in everyday life. For a long time, these two aspects of well-being were treated separately. Physical health focused on exercise, diet, and medical care, while mental health was often overlooked or discussed only in times of crisis. Today, growing awareness highlights that true well-being can only be achieved when both mind and body are cared for together. The state of our mental health has a direct impact on our physical health. Chronic stress, anxiety, and unresolved emotional strain can weaken the immune system, disrupt sleep patterns,…

    It’s “Tasty Tuesday”, where every week we bring you new, fresh, local, healthy recipes and food tips. Find out what is in season, and what will keep you fuelled during and after your work outs! I wish I could take credit for this marinate, but I totally stole it from my university roommate (sorry Zach if you’re reading this!). I’ve had it in with all the recipes from my mom/home for such a long time and every now and then, I remember it and get excited.I have found it best to let it marinate for as long as…

My holiday gift guide for ladies for 2025 is here! It’s gifting season, friend! If you’re shopping for a lady in your life you love, or if you’re looking for inspiration for your own wish list, I’ve got you covered today. I’m sharing my real-life suggestions on items in my life that I wear, use and recommend to others (or things I want to wear, use and recommend). And depending on when you’re reading this, some of these items have great Black Friday sales. Please enjoy … *Affiliate links are included in this post. If you shop through my links,…

The days after Christmas are the perfect time to reset, refocus, and look ahead to the new year. While the holidays often come with indulgence and downtime, they also offer a fresh opportunity to build healthy habits that last. One of the simplest and most effective ways to get back on track is through walking and running. These foundational forms of cardio are accessible, flexible, and powerful tools for improving overall fitness as you head into 2026.     Why Walking and Running Still Work Walking and running remain two of the most effective ways to improve cardiovascular health, burn…

These high-protein coffee overnight oats were one of my all-time favorite recipes in 2025, so I had to bring them back to kick off the new year. They pack 30 grams of protein from greek yogurt and your favorite protein powder, and they’re filled with cozy coffee flavor that you can easily turn into chocolate-y mocha overnight oats! Mix up these simple ingredients and keep the oats in the fridge for a quick, easy, nutrient-dense breakfast to fuel your day. Check out the full post for lots of ways to customize them, too! Ingredients in these high protein coffee overnight…