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Wednesday, May 28, 2014


Easy Healthy Gluten Free Pizza Crust! recipe below.

I hope everyone has enjoyed their Memorial Weekend. We sure did!! Here are some interesting tid-bits!

Military Messages - next time you visit a service members grave.

Headstone of Van Noland, Cypress Lawn Memorial Park, Everett, WA.
According to some, leaving coins on a headstone has very specific meaning for military burials. Leaving a penny indicates that you knew the deceased, a nickel meant you trained in boot camp together, a dime signified serving in the same company, a quarter told the family that you were with them when they died.
Apparently this tradition dates back to Roman times, but in the United States started during the Vietnam War as a way to leave messages to the family of the deceased without contacting them directly. Additionally, sometimes coins are left as a “down payment” for the deceased, a promise to buy their comrade a drink in the afterlife.


No matter what the original intention of the coin-leaver may be, it seems clear that a coin left on a headstone is a symbol of remembrance and respect. A way of telling all who pass by that the person buried there was loved and visited often.
Maybe next time I wander through a cemetery, I will bring a pocketful of pennies.

We enjoyed a lot of food, family and friends:)

Here is a repost of a great Pizza crust. Healthy and gluten free. Oh yeah, and delicious.
Pizza night!!!! Best pizza ever:)
2 cups almond flour/meal
Any spices. Place in food processor and blend until dough. Roll into crust. Bake 350 for 12-15 min. Top with favorite toppings and enjoy!

 Here is the crust and below is the picture of my Roasted Veggies!             
You can choose any veggies you like

Friday, May 9, 2014

Happy Mother's Day Green Goddess Kale Slaw

I just want to wish everyone a very Happy Mother's Day!!!( I will not be blogging this weekend)

Today, started out as usual with my wonderful early morning client. Then, my regular scheduled classes. However, as lucky as I am to be a Mother to my two healthy children, I still miss not being with my Mother. So, I hope all of you with family near that you take the time and enjoy them!!!

As for my workouts, The same. Intense everything....:)

I made a wonderful Kale slaw yesterday for dinner, and roasted some carrots and cauliflower.

Here is the recipe:
Green Goddess Kale Slaw
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Egg-free
Prep time: 
Total time: 
Serves: 4
Fresh greens smothered in a vegan salad dressing made creamy with avocado and almond milk.
Salad Ingredients
  • 5 cups chopped kale
  • 2 cups finely chopped broccoli florets
  • ¾ cup thinly sliced scallions
  • 1 medium carrot, peeled and shredded
  • ¼ cup pumpkin seeds
  • Handful of sprouts (alfalfa, broccoli, etc.)
Dressing Ingredients
  • ½ medium ripe avocado, pitted
  • ½ cup unsweetened non-dairy milk (I use homemade almond milk)
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons coconut nectar or 2 medjool dates *see note
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • Sea salt and black pepper, to taste
  1. In a large bowl, combine the kale, broccoli, scallions, and carrot. Reserve the pumpkin seeds and sprouts for garnish.
  2. Now, make the dressing by scooping the avocado flesh into a blender or food processor. Add the milk, lemon juice, coconut nectar (or medjool dates), vinegar, olive oil, and mustard.
  3. Pour the dressing over the salad and toss to coat thoroughly. Season to taste with salt and pepper.
  4. Garnish plates of the salad with the sprouts and pumpkin seeds.
Coconut Nectar – to make this recipe comply with Vibrant Life Cleanse Program, swap out the coconut nectar for pitted medjool dates.
View nutrition information (once on page, scroll down)
Green Goddess Kale Slaw #vibrantlifecleanse #salad #kale

Wednesday, April 30, 2014

Tabata HIIT

Good Wednesday morning,

Busy weeks, working on Tabata workouts:  HIIT


I'm telling you, no one has time to spend hours working out. That's why these workouts are so effective. You can check out more by clicking here:

Let me know what are some of your favorite training routines.

I save my runs for when I have time to relax. Running for me is very relaxing:)

Try it, You'll love it!!!

Enjoy this midweek workout boost.

Tuesday, April 15, 2014

Totally toned Tuesday and Anti-belly bloating water

Wow!!! Where is the time going???  Count down to Easter. Also, to my kids Spring vacation.

My workouts have consisted of Mondays: total body
                                                   Tuesdays: upper body
                                                   Wednesdays: Abs
                                                   Thursdays: lower body
                                                   Fridays: total body
                                                  Saturdays: cardio only
After a great warm up, I do a 20 minute jog to really ignite my inner fire. Then, interval training targeting these specific areas depending on the day. Always working in plyo's into the interval cycle.
  1. plyo move
  2. lower and upper body move together
  3. ab move
  4. intense cardio move
  5. arm and back move
  6. plyo move
  7. Repeat!!!
Water filled with cucumbers, lemon, orange, and mint.
Cucumber slices to reduce water retention and for all it's anti-inflammatory properties
Lemon slices for the cleansing effect of the digestive system
Orange slices that stimulate the immune system and help reduce cholesterol levels
Mint leaves aid in digestion and soothe stomach cramps
Ginger as well to aid in digestion
Mix all together in a big Pitcher filled with Ice water. The ice water helps to boost metabolism!!
Drink up and Enjoy!!!  
That's my day, Enjoy yours:)

Tuesday, April 8, 2014


Totally Toned Tuesday!!

Started my day with an early client. Always a great way to start the day.

My workouts for the week have been quite intense following the format of 30 min. of above moderate cardio. By "above moderate" I mean, keeping my heart rate up higher than normal but not to the point of, let's say, a full speed sprint.
  • Then, going right into interval training.
  • 1 min of a lower and upper body move (squats into overhead presses) 
  • 30 sec rest
  •  1 min plyo move(squat down and burst up high to the ceiling)When executed properly and used in reasonable volume, plyometrics help prevent injury and improve performance. But poor form, misguided progressions, or crazy amounts of volume creates the opposite effect. Any time you start getting fast and explosive, you must be thoughtful with your training. 
  • 30 sec rest
  • 1 min of another lower and upper body move
  • etc...
6 different exercises working all parts of the body and repeating 3 x. Works out to be about 9-10 min.'s a cycle x three equals 30 min. And it's a killer:)



Thursday, April 3, 2014

Roasted Cauliflower Salad and Mock 'Tuna" salad recipes

Good Morning all, This has been a great week.

Workouts for the week have included: 30 minutes on the treadmill. Alternating sprints with hill sprints and light jogging to recover. Strength training, continuing overload principle,  Working all major muscles. Alternating lower body with an upper body move. Cool down with Pilates abs and yoga stretches:)
Still doing research on the Thyroid. I'm learning it is a very complicated little gland that controls several different hormones, especially the one that controls your metabolism. It effects most middle age women at some time or another, whether they know it , or not. On a lighter note;

Last night we had this awesome dinner:


Roasted Cauliflower Salad (39)

Rice-free Paleo Sushi RollsThese are the Nori (sea weed)sheets I used. 70 percent of my daily Iodine needs are met by one full sheet.

 Looking forward to an awesome Pilates class tonight. Take care and enjoy this beautiful weather !

Sunday, March 30, 2014

Repost of pre and post workout eating ideas

Good morning, What a week it was! All these late nights with early mornings, leave me no time write in my blog. I know you all have been checking in with me via email or texts so, Thank you!

I did have a request to repost a past blog on what to eat pre and post workout.
so, click on the link below and it will take you to that page:)
Stuffed Acorn Squash

Today, I am doing a light run just for me time. Then, I will end with some light yoga stretches and prepare for the upcoming week.

Calling anyone who can help with my blogging....not my thing but, love getting info out to you all.

Last night made some wonderful Roasted Veggies for dinner.

Remember your long term goal of being healthy but, your short term goal will get you through the day. My short range motivation is that shorts weather is coming. My goal time frame is by Easter weekend I want to hit my goal look. Not so much a weight goal but for me it's a look.

Enjoy your Sunday everyone.