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Showing posts from 2015

Start A New Habit

Who wants to have some fun and join my group.... Lose those extra lbs before the holiday starts... Message me for questions ( ( )or click the link to get started!  Click here for details.

Weight loss for 40's and beyond.

You may notice your jeans are tighter and the weight is not falling off like it did in our 20's.  The truth is your metabolism is slowing down and this cause us to yo-yo diet.  Around age 30 most people start to lose about half a pound of the metabolism-revving tissue each year.  At age 50, the rate doubles.  Yikes!! What is this telling us? Chances are that the average sedentary woman could lose close to 15 pounds of muscle by the time she is in her late 50's and this could cause her to gain close to the same amount of body fat.

Here are a few tips to help you get started on your journey to get fit at any age!

• Eat healthy, protein-rich foods to support calorie-burning muscle mass, and follow a moderate-calorie diet.
• Strength-train twice a week to fight muscle loss.
• Squeeze in quickie cardio workouts 3 times a week to hike all-day calorie burn.

If you are looking for help or have questions please fill out the form below and I will be get back to you within 72 hours.

Your frien…

Don't Skip Breakfast...

You may have heard this a lot and think oh no big deal it won't hurt me.  Au contraire, in reality skipping any meal will mess up your weight loss and even add to your weight gain.  Here is why breakfast is the meal you never want to leave home without. Skipping breakfast will lead to snacking until it’s time for your next meal and or eating more than if you would have just eaten breakfast.  I recently was visiting my good friend who is also a nutritionist, she showed me a very quick and easy way to cook an egg.  This is a fast way to cook, for those of us who say we have no time.  What I love about this is you can even do make it in your work microwave with no hassle.  Enjoy!
Easy as 1, 2, 3 1 small bowl EVO 1 egg 1 slice of bread – I use Ezekiel bread or Dave’s power seed thin sliced bread. 4-6 strawberries (depending on size)

Add 1 teaspoon EVO into a small bowl and swirl around as to grease the sides.  Add one egg.  Put in micro wave for 30 sec (don’t for get to cover) and D…


Can you give me 21 days?! 30 minutes a day? I'm looking for the next 15 ladies that are ready to go all-in to change their health. I want those that really want this and that don't want to put themselves and their health on the back burner. It's not so easy to do with everything going on...BUT, everyone has 30 minutes a day, and it's only 21 days!! So NO excuses right!!

So, here's the are going to have an EXACT workout program that will show you EXACTLY what to do to get you RESULTS...then I will give you tons of meal plans and nutritional support as well You will get the color coded portion control container system that I've been posting that determines HOW MUCH protein/fats/carbs to eat with each meal. It's FOOL-PROOF! As long as you meet me halfway, commit and put in the effort, we will get you to your goals.

We start NEXT MONDAY with 5 days of clean eating and official kick off, and only go *3 WEEKS* so you're done and feeling amazing WHO…

10 Reasons Women Should Lift Weights

Author Whitney Provost who writes for Beachbody really gives you some great reasons why women should lift weights.  I can relate to all of them.  My personal goal is to live a healthy life for me and my kids.  Keep reading and I hope this helps.

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half. For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around. When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tes…

Parmesan Chicken ( Clean Eating )

Easy as 1,2,3 recipe and so yummy.  This is one your kids will love and they won't even know it is good for them.
Ingredients 2 pounds chicken breasts, boneless and skinless1/4 cup gluten free bread crumbs or whole wheat panko crumbs (not gluten free)2 tbsp fresh grated Parmesan cheese2 egg whites1/4 tsp sea salt1/8 tsp black pepper1/8 tsp lemon pepper1/8 tsp oregano Directions Preheat oven to 350 degrees f.Break open eggs into a shallow dish and scramble well.In a medium mixing bowl, combine bread crumbs, parmesan cheese, sea salt, black pepper, lemon pepper and oregano.Dip each side of chicken breast into the egg and then into bread crumb mixture.Place in a large baking dish.Bake at 350 degrees for 45-55 minutes, or until the internal temperature reaches 165 degrees F.

New Performance Products

No matter how good your workout is, at some point you want even more—more energy, better endurance, incredible strength…faster recovery. That’s why we’ve developed theBeachbody Performance System. To turbocharge your workouts and recovery no matter what your fitness level.

The Beachbody Performance System was designed by Harvard-trained scientists and is based on cutting-edge sports science, exercise physiology, and nutrition research. Each of the five Beachbody Performance supplements are comprised of scientifically-proven ergogenic (performance-enhancing) ingredients and plant-based nutrients to help maximize exercise performance and recovery—safely, effectively, and naturally. They contain no artificial colors, flavors, sweeteners, or preservatives.

Nima Alamdari glanced over his shoulder like a character from a bad detective movie before he pushed the collection of blank white tubs across the table. “You really need to try these supplements, mate,” he said in that proper London a…

Happy Monday

Happy Monday!

Caprese Salad

Caprese salad easy as 1,2,3.  My all time favorite summer salad, made of sliced fresh mozzarella, bite size tomatoes, basil, seasoned with salt, balsamic vinegar and olive oil.  Enjoy

Artichoke Pizza

Oh yummy... How I love pizza!  Here is a great recipe from the Beachbody kitchen.  Give it a try and let me know how you like it.... Enjoy

Make a delicious gourmet pizza at home! This one is topped with artichokes, mushrooms, olives, and onion – yum! It’s worth the effort to make your own pizza dough, but if you’re short on time, a whole wheat pizza dough from the grocery store works well. Total Time: 30 min. plus 2 hours
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 8 servings
Ingredients: PIZZA DOUGH:
¼ oz. active dry yeast
1 cup warm water (100-110°F)
2 tsp. sugar
3-3¼ cups whole wheat flour, divided use
½ tsp. fine sea salt
2 tsp. olive oil, divided use ARTICHOKE PIZZA:
Nonstick cooking spray
½ cup all-natural marinara sauce
¼ tsp. dried oregano leaves
¼ tsp. dried Italian seasoning
¼ tsp. ground black pepper
1 dash crushed red pepper
¼ tsp. garlic powder
6 marinated artichoke hearts, drained, sliced
¼ medium onion, thinly sliced
¼ cup sliced mushrooms
8 medium black olives, cut in ha…

Stop Falling Off the Weight Loss Wagon 5 Tips to stay on track

Here are some great tips from Author Ester Kane on how to stay motivated and stick with your plan.


Esther Kane

I’m sure many of you have experienced this at some point in your weight loss journey:

You’ve just found the magic solution to losing the extra weight and keeping it off forever…You figure out what to eat on the plan outlined, buy the groceries needed to adhere to it, and adopt the exercise regime it recommends. You follow the program strictly for two weeks, and guess what? You lose some weight, you feel better, and you like how your clothes fit. Success!

Then ___________ happens.

There was birthday cake at the office. Your partner left you. Your boss reprimanded you. You went out to lunch with your coworkers.

Before you know it, you’ve had a “snack-cident.” It crept up on you without your conscious knowledge and drove your head into a bag of potato chips.

After your snack-cident, then comes the wall of shame that sends you into a pit of despair and self-loathing. You ask yo…

Power Protein Egg Cups

Are you looking for some extra protein in your day.  Check out these Power Protein Egg cups.   These are great to make a head and freeze

Start your morning off strong with this low-fat, high-protein egg cup recipe with turkey bacon, shredded chicken, and sweet onions and peppers.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each Ingredients:
Nonstick cooking spray
½ cup unsweetened almond milk
16 large egg whites (2 cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 slices cooked turkey bacon, chopped
3 oz. cooked shredded chicken breast
2 cups chopped red bell peppers
1 cup chopped onion Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
4. Evenly divide turkey bacon, chicken, bell peppers, and onion between prepared muffin cups.
5. E…

BBQ Salmon

BBQ Salmon pizza, healthier food, kid friendly, treat meal, veggies, busy mom, boy mom, working mom1/4 cup pineapple juice 2 tablespoons fresh lemon juice 4 (6-ounce) salmon fillets 2 tablespoons brown sugar 4 teaspoons chili powder 2 teaspoons grated lemon rind 3/4 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon ground cinnamon Cooking spray Lemon slices (optional)

Over Night Oats

1/2 Cup Oatmeal 1/4 cup Almond milk 1/2 Cup Water 1/4 teaspoon vanilla 1/4 teaspoon cinnamon   1/4 Cup blueberries
Mix all the ingredients together in a glass jar. Stir well, cover, and refrigerate overnight.The next morning, remove from the fridge ...  Stir and Enjoy!

Saute cabbage, quinoa and chickpeas.

Here is one of my favorite recipes, oh so yummy. enjoy Saute cabbage, quinoa and chickpeas.
(adapted from Martha Stewart) INGREDIENTS 1 1/2 cups water
1/2 cup multi color quinoa, rinsed well
Coarse salt and freshly ground pepper
4 tablespoons extra-virgin olive oil, divided
1/2 head Savoy cabbage (about 1 pound), cored and thinly sliced lengthwise, divided
1 can (15 ounces) chickpeas, drained and rinsed
1 lemon, zested and juiced Cook quinoa in a pan or I use a rice cooker. Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add half the cabbage and 1/2 teaspoon salt, and cook, stirring occasionally, until tender and golden brown in places, about 8 minutes. Transfer to a bowl. Repeat with 1 1/2 tablespoons oil, 1/2 teaspoon salt, and remaining cabbage.
Add remaining tablespoon oil to skillet. Return sauteed cabbage to skillet, add quinoa, and raise heat to high. Cook, stirring occasionally, until quinoa is toasted and crisp, about 8 minutes. Remove from heat…
Do you add lemon to your water? I do and here are five reasons why you should to.

Lemon juice helps replenish body salts especially after a strenuous workout sessionIt helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseasesIt helps reducing pain and inflammation in joints and knees as it dissolves uric acidHaving warm lemon juice early in the morning helps flush out toxinsLemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies

What aren't you putting in your body?

Start your morning off with WATER - Did you know when you start your day with a glass of water it will kick start  your  metabolism  and  for the over 40 crowd we need all the help we can get. Summer is almost here so don't forget to drink half your body weight ( pounds ) in ounces to help keep you hydrated. Especially when working out.

Do you still want that coffee to kick start your  day?  Go a head have a cup.  Leave out the artificial flavors and bad creamers those will definitely derail your weight loss plan.  I use 1 teaspoon of coconut oil, ( coconut has been know to aid in your weight loss but don't over do it.)  2 tablespoons of pure almond  milk (no sugar added). and for a little flavor go ahead and add a splash of vanilla extract. Blend together and enjoy.  Now it will take some time to getting use to but it will be worth leaving behind the extra calories.

Fresh Juice so yummy!  I love to make juice in the morning and it is really easy.  Vegetable juice has plenty o…

Raw Garlic Coleslaw

In a medium size bowl add

1 medium green cabbage, trimmed cored and shredded. Or I use Broccoli 
Cole Slaw  (packaged)
1/2 cup dried cranberries 
1/4 cup sliced almonds

In a small bowl whisk together the following:

1/4 cup chopped cilantro 
2-4 garlic cloves minced
1 green onion
2 tablespoons EVO
3 tablespoons Raw Apple Cider Vinegar
1 teaspoon Raw honey (optional ) or Maple Syrup 
Pinch of salt (optional)

Add dressing to cabbage, cranberries and almonds mix all together.

Rushed for? Skip the chopping and grab a bag of this great tasting Broccoli Cole Slaw. Makes it as easy as 1,2,3

Why you might be holding on to belly fat.

Yikes! Getting older sucks, no more eating what you want, your body changes how quickly you gain weight and how slowly you lose it.  What is up? Sounds depressing not really, keep reading.  

As we age both men and women experience a declining metabolic rate, what is that? (Metabolic rate is the rate at which our body burns calories) and to add to that, women have to deal with menopause. Yippee! No not really.  Gaining weight after menopause, mean you’re more likely to gain it in your belly.  What happens is the production of the hormones estrogen and progesterone slows down.  While, testosterone levels also start to drop, but at a slower rate. Causing a shift in hormones and that is what cause the weight to stick around. 
Now it’s not the end of the world so don’t go grab the bag of chips and ice cream just yet.  When I worked in the gym I would see so many women hitting the spin, and cardio class 6 days a week with very little or no results. One of the things I teach my clients is …