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Almond Butter Energy Balls

recipes Mar 06, 2020

This is an easy-to-make, good-for-you, on-the-go breakfast and snack! It has both simple and complex carbohydrates for a little mid-day pick-me-up.
Only 5 ingredients!

Click Here to Download

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Empowering Women to live their BEST lives through intentional movement, healthy eating, mindfullness and confidence!

movement Feb 12, 2020

Remember when you were a kid and learning how to ride a bike?  Close your eyes and think about it for a second.  Do you also remember that first fall?  I do, I remember many falls!  But, that didn't stop us from getting back up and trying again, and again and again! Until, FINALLY, we were RIDING!  Wasn't that the most AMAZING and EMPOWERING moment of your life?!?!

Most of us as kids, weren't afraid of anything!  We had NO idea that swinging from that rope could ACTUALLY hurt us.  We played in the rain, got muddy, swam when it was cold out, and danced in PUBLIC!  And...we had a damn good time doing it!  

So, why, as we get older and become "responsible" grown-ups, do we stop "playing"?  Oh, I'm no saying that you should wildly abandon reality and run around like a heathen.  Remember the movie "BIG"?  Tom Hanks had such a good time being a kid in a grown up body, because he had no idea how he was "supposed" to...

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Stretching and Why It's Good for You!

movement Jan 08, 2020

Most people do not like to stretch and usually don't make time for it.

As we age, we begin to lose muscle mass, bone density and flexibility. Through exercise, especially weight bearing, we can not only build muscle and retain it, we can also reduce the risk of losing bone density.

But what about flexibility?

Stretching helps increase flexibility and improves range of motion, joint health, balance and coordination. And all of these help prevent injury - a major plus!!!!

Here are some stretches to help you improve flexibility!

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Where Does Fat Go When You Lose Weight?

movement nutrition Oct 31, 2019

People often ask me, "Where does fat go when we lose weight?"  It's definitely  a question worth pondering!  Would you believe that most of our toxins and by-products are released through our breath?  70% to be exact.  

Let me explain.  First we need to understand fat.  Seems like such an ugly word, doesn't it?!  Fat is actually an energy source!  Energy that is stored and used for vital processes in our body.  Our bodies convert fat to usable energy for building and repairing muscles, tissue, helping organs to function and metabolism.  When our bodies heat up, from, let's say, EXERCISE, this speeds up our metabolic process.  This aids in excreting waste (pee, poop, sweat and breathing). 

Let's face it, belly fat is the most stubborn fat to get rid of, and it is also a real health hazard. Extra abdominal fat increases the risk of heart disease, hypertension and diabetes.

So, what can we do about it?...

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Tending to yourself is much like tending to your garden!

movement nutrition Jul 31, 2019

Do you remember the nursery rhyme "Mary, Mary, quite contrary, how does your garden grow?"

Well, not very well if you don't give it the attention and love that it requires!

I have a large yard, with multiple garden beds and potted plants and flowers.  If I skip a few days of not watering them, picking the weeds/grass, or using an all-natural pesticide to keep the multitude of bugs away(and bunnies), my gardens would look like total sh*# and it would prove pointless to have planted everything!  

You might be asking yourself why this even matters to you(especially if you don't have a garden)!  Well, the truth of the matter is this...if you don't "tend" to your body and mind, the "weeds" and "pests" can take over.  

Have you ever awakened and thought, "Man, I have got to do something different! I feel like crap!"?  I have!  Sometimes getting older just plain sucks! But it doesn't have to!

There are ways to start making simple and small changes...

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Home Equipment That Won't Break Your Wallet!

movement Jul 24, 2019
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What are you REALLY putting on your SKIN?

self-care May 08, 2019

This is one of my "Tuesday Tips" that I wanted to share with everyone I could!

I encourage you all to check out the Environmental Working Group website at They do a great job of rating the safety of household products, skin care products, foods and more.

I personally love Blue Lizard sunscreen. I also like Herbivore and Just The Goods face and skin care products. All of them rate well on EWG.

And, no, I do NOT receive any compensation for mentioning these products - I just like them and I hope you will, too!


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Coconut Shrimp Stir-Fry

recipes Mar 27, 2019

This stir-fry is easy and delicious!

It contains energy-boosting B-VITAMINS from the broccoli, red bell pepper and spinach and IRON from shiitake mushrooms and shrimp.

Download this recipe here! CLICK HERE

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Spinach and Feta Quiche with Sweet Potato Crust

recipes Feb 17, 2019

This is a great recipe for brunch, dinner and/or breakfast the next day! It doesn't take much time and it tastes AMAZING! It also works well as a meal-prep dish.

I have two teenage daughters who aren't really fans of too much "green" in their food!  They like romaine, but if I add too much spinach or kale, they try to ditch it.  So, I find ways to sneak it in my recipes.  This is one of them!  Spinach and kale are loaded with potassium, magnesium, vitamin K, folic acid, iron, calcium and fiber.

I have so many friends and clients who avoid foods like this recipe because they have a fear of "carbs".  This quiche can help get rid of some of your fear.  The crust is made with sweet potatoes! But aren't sweet potatoes a carb? Yes, yes they are.  BUT, they are a great source of fiber and vitamins B and C.  One of the greatest benefits of these root vegetables is that they are high in the antioxidant known as beta-carotene, which...

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Fiber Keeps Things Moving!

nutrition Jan 21, 2019

Video Transcript:

Hi guys. So today's topic is fiber and, yes, I know that we've talked about fiber before but we're going to talk about it again today. And the reason is because I just had my very first colonoscopy. Yeah, that was a fun experience! And I'm gonna to tell you right now it's memorable.

You have a lot of gas. And when the the pharmacist says, "So, this is an extremely potent laxative", you might want to plan on staying at home! Really, what he should have said to me is you might want to just stay in the bathroom for the next 24 to 48 hours because, oh yeah, poop your brains out! That's all there is to it.

But, on the flip side of that, when the sedation takes hold, you get to take a really good nap and you lose a few pounds, too, because you know you don't get to eat for a while!

But let's go back to that fiber and why it's important. The American Heart Association recommends that we have anywhere from 25 to 35 grams of fiber per day. Most Americans only get about...

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