Strong...

Thanks and thanks and more thanks!

Thankful for Thanksgiving!  This is one of my favorite weeks of the year.  People are getting into the spirit of the holidays.  I see so many posts about gratitude and thankfulness.  It definitely brings hope and perspective to the season.  One of the wonderful things about social media is that it's given people an easy outlet to journal and share with others.  I know, sometimes over-share, but hey…we can keep scrolling if we don't like it, right?  For the most part, I'm inspired daily by what others have overcome and experienced.  It's also heartwarming to see so many helping others, paying forward and embracing friends and family.  I'm so into what Thanksgiving is all about, but I also know it's like the kick-off party for 6 weeks of indulging.

I'm certainly not going to tell you that you can't enjoy a little decadence every now and then.  I absolutely do.  I'm simply suggesting, while keeping in the spirit of the season, let's be more mindful all around.  When you're having your pumpkin pie, or cream of casserole, just slow down and taste it.  It's not a sprint to see how much you can scarf down before your stretchy pants pop a stitch.  Put a little bit of what you love on your plate, really taste it and fill up on the good stuff.  Before you start flinging gravy at me, check out my top 5 list:

5 Ways to Stay Svelte Through the Holidays

1) Stay Hydrated

I talk about the importance of drinking water all the time, but know this, not only does it help curb your appetite of keep you from confusing "thirsty" with "hungry", but it also helps protect your lean muscle tissue, which in turn keeps your metabolism higher.  Drinking water keeps you digestive system working properly, so less belly bloat.  Ultimately, it replaces empty calories with 0 calories, so you will have a bigger "calorie budget" for nutrient dense food (or the occasional Christmas  cookie)!  Try drinking 12oz 30 minutes before your meal.

2)  Dress the Part

Coming from a girl who practically lives in spandex, I may not be the most credible source, but on those days that you'll be celebrating by indulging in a big meal or exchanging (sampling) cookies, the last thing you want to do is be overly comfortable or wear loose fitting clothing.  Looking and feeling "put together" will keep you more mindful of what you're eating.  I'm not suggesting extremes here!  Wearing clothing that is too tight can be dangerous and unhealthy.  Hwever, there are plenty of studies that show when we wear loose clothing we eat more mindless calories.  Besides, who needs an excise for dressing up in the perfect holiday outfit?

3) Have a plan!

It's not Thanksgiving dinner 3 times a day the entire holiday season.  Stay on track by planning your non-holiday meals ahead of time.  If you already know what you should be eating, then stick to it.  If you don't know, meet with a nutrition coach or do a little research to determine what meal plan you're most likely to stick to.  If you have a plan and stick to it, then one meal won't be a huge setback.  On the other side of it, one healthy meal won't get you to your goal.  Stick to your plan at least 80% of the time and be mindful when you indulge.  Lastly, don't keep things in the house that aren't part of the plan.

4) Do the dishes!

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After a big meal, do you find yourself lounging on the couch watching TV?  Once you're done eating, may as well get that kitchen clean.  Especially if you weren't the chef.  What says "Thanks for dinner" better than taking care of all those dirty dishes.  Staying on your feet and lifting those pots and pans back to their place can keep the blood flowing and the calories burning.  Once the kitchen is clean, turn out the kitchen light.  It gives you a sense of "kitchen closed" where you'll be less likely to go in and snack later.

5)  Make your holiday get togethers active gatherings!

There are plenty of ways to get active this time of year.  Let me spill out some ideas for you:

• Holiday 5K, 10K, etc. like a Turkey Trot or Jingle Run.  There are plenty of local races that you can commit to to keep your training all winter long.
• Ice skating, skiing, snowboarding and sledding!  All classic winter activities.
• Organize the traditional Thanksgiving flag football game.  I've ALWAYS wanted to do this.  Thanks to my sister and bro-in-law, we are rapidly approaching enough family members to form a team.  Still looking for recruits though.
• Caroling!  This is a lost art, in my opinion.  I loved walking do to door caroling when I was a kid.  It's also a great way to walk your neighborhood and check out the holiday lights.
• Or…get plenty of extra workouts in by challenging yourself and your friends to sign up for my new online fitness program StrongCalmSexy.com!  I've been working on the development of this for some time now.  It's a complete fitness program that you can take with you wherever you go.  All of the workouts are web based workouts led my me.  There is even a meal plan that you can use to keep you on track (especially this time of year).  With a membership to this program, you can 3 workouts (one barre, one yoga and one SwanFit), that you'll complete each week, working out 5 days per week (choosing 2 of the 3 to complete twice-make sense?).  Every month you'll get 3 new workouts and a new meal plan.

I am SO excited to have this program ready to share with your.  Here is a little clip to give you a feel for what it's all about.

(If thumbnail doesn't appear on mobile site, click here)

Let me know if you have any questions!  Also, feel free to share this with friends and family that you think may benefit from an online program like this.  It's perfect for your busiest time of year when you feel like you don't have time to get it all in.  Thanks for reading, thanks for sharing and thanks for being you!

Big Apple, Tiny Car

What just happened?

The past week has been a tornado of craziness!  The good kind :)  I had the opportunity to participate in a conference called #FunFearlessLife.  For the most part, I'm a 'yes girl"so I packed up the Fiat and scootched to NYC for a weekend I won't soon forget.

Because I committed at the last minute (kinda my thing it seems), I decided to drive so I could stay nimble with my travel timing.  I got up extra early (even early for me) around 3:30am so I could get a good part of the day in the city on Friday.  Another plus for driving: It's a great excuse to pack a cooler for the road.

Time to hit the road…but first, lemme take a #selfie.

My cooler bag included the following:

A good balance of fruits, veggies, lean protein, healthy fat, plenty of fiber, vitamins, minerals, antioxidants.  All delicious as well.  Plus, nothing that gives you that greasy, disgusting feeling that fills you with regret almost immediately.  I didn't eat it all on the way, so I filled my cooler bag with ice once I got to the hotel to preserve perishables for the ride home.

I arrived in the city and my room wasn't quite ready, so I checked my bags and valeted the car and took right off to check out the sites.  I stayed right in the heart of Times Square, so it took no time at all to get sucked into the city.

Hello Broadway!

Architecture meets nature <3

Let me see if The Donald needs a trainer...

Zara, please come to C-bus.  Thx!

The excitement continued as I prepared for the main event the next morning…

The conference was held at the David H. Koch Theater.  I was thrilled to be in the house of the NYC Ballet.  There were lots of amazing pics on the walls.  It took me back to my dancer days.  Is it too late for me to become a prima??

When I walked in to #FunFearlessLife it was like stepping inside a Cosmo magazine.  All sorts of goodies were being tossed at us.  Lipstick, Spanx, clutches w/ phone chargers, etc.  Then, in true Cosmo fashion, a line of perfectly sculpted 20-something year old guys marched up the aisles in hoodies which they proceeded to rip off and toss into the crowd.  One landed right on my lap!  Jackpot :D

 They were also offering free ink…since I'm too chicken to get a real one, I picked something I may get should I ever feel compelled enough to commit.

So enough of the small stuff…let's get to the real reason 2,000 women came together from around the world.  We had a lineup of some amazing trailblazers who left us with inspiration, motivation and confidence to boldly step into what we were born to do.  Here is a taste of who some of the speakers were:

One of my favorite speakers, Sara Blakely (creator of Spanx), I didn't grab a picture of, but her story is fantastic and I encourage everyone to check it out by clicking here.

Amy Cuddy is pictured below.  I was already a huge fan of hers.  I'd watched and shared her TED Talk about power posing multiple times and I urge everyone to check it out.  I love her mention of yoga and how most of the poses can be used to completely change our mood, level of confidence and decrease stress hormones.  Click here for a link to here TED Talk.  You won't regret it!

 Up next, some great insight on managing your social media, from the CEO of Twitter, Dick Costolo and YouTube sensation, Grace Helbig:

 We went through some yoga poses and a mini bootcamp blast from Cosmo Body trainers, Adam Rosante and Tara Stiles:

This next panel was a surprisingly complementary threesome.  Jillian Michaels, Kelly Osborne and Dr. Jennifer Ashton.  I was so impressed with Kelly Osborne.  I took away some great quotes and inspiration from her.

There were many other fantastic speakers.  I was so engrossed with what they had to say, I put the camera down and was just present in the moment.  Including people like Sophia Amoruso (creator of Nasty Gal) and Christina Tosi of Milk Bar.  Actress, Gabriella Union and model, Chrissy Teigan were also speakers.  Many, many more with so much experience to share.  The overall theme of the weekend:  Just go after it.  Whatever "it" may be for you.  Once you define what you want, keep driving forward until you get there.  They applied that to all areas of life.  Not just work :)

Just when I thought the weekend couldn't get any better, I was able to grab a ticket for a Broadway show.  It was always a dream of mine to be on Broadway.  Who knows…I just may make it there someday :) In the meantime, I'll be a big ball of happy to be sitting on the other side of the stage being completely entertained by the most amazing talent in the world!

 I saw the show On the Town which is a Leonard Bernstein musical from the 40's that takes place in New York.  It was absolutely fabulous!  If I had to pick a favorite song from this one, it would be incredibly tough, but I would have to say "I Can Cook Too" was highly entertaining.

(photo from nycwaterway.com)

I also managed to eat some incredible food, hit up a tea shop (maybe 6 times or more), that I couldn't get enough of, and bump into this guy...

I thought it was really kind of Dr. Oz to take the time to allow me to get a picture with him.  I have to say a big thanks to his wife!  She actually took the picture and made sure the lighting was good.  I felt so guilty for imposing that I said nothing I wanted to say and given a do-over, I'd act more human like.  Sorry, Dr. Oz!  I should've mentioned that I think his show has done an amazing job of encouraging people to know more about their bodies and be their own health advocate.  When it comes to reality TV and talk shows, I consider Dr. Oz's show powerful and informative and will choose it over celebrity gossip any day! 

So, that's my brief/not so brief rundown of my first (but certainly not last) trip to the Big Apple.  

Your turn!  Do you have any travel plans this fall?  Do tell!

Be VERY afraid! Then get over it!!

Time for a check up!

Remember way back when, when I said the theme for 2014 is FEARLESS?  Well I haven't forgotten.  I've been living this year facing fears, identifying new ones and being (temporarily) defeated by old ones.  We've entered the last quarter of 2014 so it's time to check ourselves (before we wreck ourselves…sorry-can't-help-it).

I don't normally curse, but...

I was recently eye to eye with one of my biggest known fears.  As I was excitedly primping myself for a much needed GNO (girls night out).  I bounced my way down my basement stairs to slip into a pair of non-athletic shoes (a rare and special occasion on it's own) only to discover the most horrific thing imaginable slithering it's way out of my shoe.  It was a %$^#^ SNAKE…IN. MY. SHOE.  Seriously.  This is the first time I've been able to discuss the situation without tearing up.  It was AWFUL!  I do NOT have a picture to share with you.  If you think I'm hanging out with the S word long enough to capture an image on camera, well, then you don't know me at all.  Nevertheless, I did not burn my house to the ground or move into a hotel.  I continue to live there (with caution) and each day I find myself entering rooms with a little more confidence.  I'm no longer scanning the perimeter of the house with a flashlight on an hourly basis and I imagine someday I'll enter my basement without boots on or a hammer in tow.  And that, my friend, is progress.  Let's move on.

GNO was still a success!

And that beauty next to me came to my rescue, stopping by my house to hunt down my slimy intruder! 

Summary thus far...

Thus far I'm happy with the way the year is progressing.  Personally: I've made some big leaps into buying and renovating a fixer-upper (perhaps before and afters to share soon?).   I've watched my incredible kids take on some challenges and grow into even more fabulous beings.  Professionally: I've been developing some new programs for 2015 and have been nurturing some that I've had in place.  My hope is that I'm able to expand my reach and help more people discover how fun fitness can be and how it has a positive impact on all other areas of life.  I've spent the past few years diving into experiments and submerging myself into program development so that I can present the ultimate program that encompasses all that is wonderful about living, experiencing and embracing fitness.

Thank you, Thank you!

 For allowing me to ramble, I present you with this token of appreciation: A sample workout:

I call this my "NO FEAR FRIDAY" workout...

I started by supersetting pull-overs (12 reps) and plate pikes (20 reps) for 3 sets.

Once I finished my 3 sets of those 2 exercises, I did a 2 minute boxing circuit.

I love boxing!  It's total body and it get's my heart rate up.

Then I moved on to a new superset.  Bench press (12 reps) and Close grip pull-ups (8 reps) for 3 sets.

Pull-ups are tough!  If you aren't quite ready for them, I suggest standing on a sturdy box so that you have some assistance (a gentle hop) getting your chin up, then focus on lowering yourself down slowly.  You will be amazed at how quickly you progress after practicing this way (focusing on the negative part of the exercise).  Option 3: You could also a cable to do lat pulldowns.

After the superset, I did another 2 min round of boxing.

Lastly, I realized it was incredibly beautiful outside, so I grabbed some dumbbells and walked around the building (outside) doing bicep curls, shoulder presses, and tricep extensions.  I stopped and did 20 burpees between each set.  Let me know if you need tips on modify or substituting any of these exercises.

THE END

I love weight training, but I am SO glad tomorrow is yoga day!!  I'm going to need it!

ONE MORE THING KBD (kinda big deal)!!

As I put the finishing touches on my projects for 2014 I am wrapping up with an amazing event.  I get to go to a conference in NYC!! I have NEVER been and I am so stoked!!  What's even more exciting??  This conference is so befittingly titled #FunFEARLESSLife!  How perfect is that?  There are going to be speakers there like Eva Longoria, Jillian Michaels, Sara Blakely (founder of Spanx), Dick Costolo (the CEO of Twitter) and lots of other amazing people who deserve a mention but this post is getting so darn long.

I cannot wait to share this experience with you!! I know I am going to learn so much and be challenged in ways I can't even imagine.

Have you been to New York?  Please share your experience or tips in the comments section!

Clean it like you mean it!

What is your favorite day of the week?

Wednesday mornings are fantastic because I get to move a little slower than usual.  I get to be home with my kids while they are getting ready for school and nag them with lots of questions like "Are you hungry?  Want an apple?  Want an egg?  Brush your teeth yet?  Want me to iron that?  Are those socks clean? Brush your teeth yet?  Have your homework? Need lunch money?  Seriously, brush your teeth already."  I'm sure they think they are annoyed as I bounce around with my "morning person" spirit as I pinch their cheeks while they roll their tired eyes at me, but I know they secretly like Wednesday mornings too.

Anyhow, you recall that I mentioned I get to move a little slower on Wednesdays.  That doesn't mean I'm actually capable of moving slower.  I function most efficiently in the morning, so before 7am I had already accomplished the following:

Unclogged a drain (bathroom).  Unclogged a nose (Liam's).  Unclogged a toilet (anonymous).  Jumpstarted a car (attempted, apparently a Fiat battery doesn't supply enough juice to get a Silverado running…sorry, dude).  And of course the typical kid drop offs, breakfast, shower etc.  So, while I was already on a roll, I thought, let me just get a quick house-work-out in.  A house-work-out is when you actually turn housework into a workout but with more intention than just cleaning.  This one is quick simple and effective.  Goes like this:

Be so careful with this one.  Warning:  If your glass lid falls off of your crockpot and knocks you in the head, I cannot be held responsible.  Do this at your own risk!  Also, when doing the deadlifts, make sure you have proper form (if you aren't sure if you have proper form, then you probably don't.  Check with a professional/contact me).  You can adjust the resistance by changing the amount of water in the pot.  If you are washing your crockpot anyway, this one is a no brainer.  Again, I'm more so just telling you I did this one.  If you choose to do it and you spill something or smash a toe…it was at your own risk.

This is best done with a laundry bag and not a basket.  The bag reminds me of sandbag training, which I love!  I repeated this 4 times.  It didn't take long.

Try to keep your legs straight with this one.  If you haven't done inchworms before, you really should have a witness around to advise.  Cannot emphasize enough…exercise can be dangerous!  Not exercising can also be dangerous.

Don't slack on this one.  I HATE cleaning my bathtub, but I LOVE a lean upper body, so if I treat this task as a workout I scrub with much more intensity.

If you have time, add crunches & leg raises between each exercise.  I was surprised at how this routine actually didn't add much time to my morning routine at all and it will save me tons of time this evening when I don't have to do that cleaning :)

Post Workout:

I threw together a smoothie with spinach, mango, banana and my favorite vanilla protein powder from Arbonne.  Then I had to clean the blender, which I just did the standard way.  No workout added.  Now I'm headed to the gym for my first appointment of the day.  

Do you incorporate fitness into your daily routine?  Share your tips with me!

Eat This, Lift That

Sometimes you NEED a snack.

Last time, we talked about things to do that aren't eating.  Obviously, we can't carry on without food forever.  So, here are 7 quick fixes for those times when you're out, you're starving and you have NO FOOD in your possession (shame on you for leaving the house without a cooler bag) and need something to tide you over until your next superfood stuffed meal.

1) Starbucks Perfect Oatmeal:  Who says you can only eat oatmeal for breakfast?  This makes a great snack with fiber and energizing-slow-digesting carbs.  They offer nuts or dried fruit as a mix in depending on your mood.  Grab a black coffee or an iced tea while your there.  You can pick one up for me too if you want ;) ***Trenta Shaken Iced Green Tea, Unsweetened, No Water***-That's my order.  If you can't find a Starbucks nearby, then you have probably left the civilized world and you should just forage for wild mushrooms or spear a fish somewhere.

2) Kind Bar:  Kind Bars have come a long way over the past 10 years.  They are now sold in over 80,000 locations in 30 varieties, so chances are, you'll be able to find them.  Most flavors are made with simple, real ingredients and are primarily nuts.  The newer varieties have 5 grams of sugar or less.  They are filling and usually contain 10 grams of protein (give or take).  Not sure what flavor to try first?    Check out this article!  This guy tasted and ranked all 30 flavors.

3) Fage Greek Yogurt:  It contains Protein, Probiotics, Calcium, Magnesium, Potassium and B vitamins in a convenient single serving cup.  These are easy to find and with the fruit preserves or honey on the side, you can control the amount of sweetnes .  I prefer the plain with honey.  If I'm really hungry, I'll go for the 2% milk fat because it's a little more filling and the extra fat helps keep my brain functioning more clearly.

4) Superfruit Power Smoothie with Ginseng (Panera): If you're in the mood for something fruity and refreshing, this smoothie will give you a natural burst of energy with the added ginseng.  It will stay with you for a little while with 14 grams of protein.  Not quite as nutritious as making one at home yourself (if you're making one of my recipes), but every bit as delicious and you won't have to wash the blender.

5) The Good Bean:  I love making roasted chickpeas at home and they are so simple to travel with, but some mornings I'm lucky to find my keys, let alone  remember to grab the baggy of chickpeas.  Never fear, The Good Bean offers those little brain boosting (i.e. folate containing) bites on your supermarket shelf.  Picking up a bag is as simple as grabbing a bag of potato chips, but with fiber, protein, vitamins and minerals.  Right now they are available in most health food markets and are quickly popping up at more stores nationwide. 

6) Produce: Sorry to be blogger of the obvious, but sometimes the simplest ideas are the most overlooked.  You can grab a piece of fruit or a veggie that requires no more prep than a quick rinse off in the closest fountain.  Apples, carrots, cucumbers, grapefruit & sugar snap peas are some of my favorites that hold up pretty well while you're on the go.

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7) Jerky:  One of my secret favorites.  While I've been primarily a plant lover most of my life, I've often found myself with a hankering for a meat treat.  If you're have a carnivorous craving, look for a nitrate free variety with simple ingredients.  Forget the Slim Jim.  There are fancy artisan varieties available now.  You can even fine jerky tossed in trail mix.  A perfect snack if your day is going to be long and strenuous (i.e. Not for lying on the couch while watching re-runs of The Office).

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Should bananas be a controlled substance?

About an hour before it was time to get my zen on at yoga, I found myself with a free hour.  Having lots I needed to accomplish in that hour, I decided to procrastinate with a workout.  I needed some pre-workout fuel.  While I rarely eat bananas, I had one handy, so I went for it.  I don't know if anyone else experiences this, but when I eat a banana I turn into a white-girl version of The Incredible Hulk.  There are plenty of reasons for this.  One being that bananas contain 3 different types of sugar.  If the fructose doesn't get you, surely the glucose or sucrose will.  Add a cup of coffee to the mix and I'll be over to re-roof your house.  Anyhow, I used the energy surge to complete the following:

(ummmm, I spelled banana wrong. 

 I don't have time to fix it right now, so let's all pretend not to notice)

I completed 4 sets of the following:

Barbell Squats (95 lbs, 15 reps)

Rear delt. single arm rows (15 each side, 35 lbs on the end of a bar)

Walking lunges w/ lateral raises (8 lb dumbells, 15 each leg)

Then I did this:

Don't worry, you know I'll share it will you, but that's a post on it's own.

THEN…I did 4 sets of these exercises:

Wide grip lat pulldowns (15 reps, 75 lbs)

Hanging Leg Raises (15 reps)

TRX Rows (15 reps)

Box Jumps (15 reps)

THEN…the Bosu circuit again.  

THE END!

I love sharing my workouts with you, but keep in mind, if you aren't experienced, seek guidance to check your form.  Also, know that weights are not one size fits all.  It's better to start lighter and work your way up.  Let me know if you have any questions!

Now, time for some Ommmmmmmm…..

Step away from the pantry...

Guilty!  We all are.  We eat for plenty of reasons.  That whole "eat to live, don't live to eat" mantra is a nice thought, but food is used and abused by us all.  When you find yourself eating out of boredom, or to manage stress, or to satisfy a craving (that isn't true hunger): pull out a 'go to' list of 10 things you can do that aren't eating.  If you are having a hard time compiling your list, here are some examples that might work for you:

1) Go for a walk

2) Floss

3) Make some fancy water to drink

Source: Click here for some great inspiration and what I mean by "fancy water".

4) Call a friend (or your trainer)

5) Stop procrastinating (I'm sure there is something you've been putting off)

6) Stretch/Do Yoga

Source: Click here for a link to a video with a short yoga series you can practice

7) Make a list

          a. Do something on the list

          b. Do something else on the list

8) Trim, shape & polish (if applicable) you nails

          a. Go get your nails done

          b. Take me to get my nails done :)

I love this look for fall:

(Source)

9) Clean out your closet

          a. Closet clean? Clean out a drawer.

          b. Drawers clean?  Clean out make-up bag//toiletry bag.

          c. Everything spotless at your house?  Offer to help a friend :)

Check out WhoWhatWear.com for tips on organizing your closet:

(Source)

10) Play an instrument? Practice.
         a. Don't play an instrument?  Learn how to play one.
         b. Not interested in that? Listen to some music.
         c. Make a new playlist for the car or your next workout.
11) Plan your dream vacation (even if you aren't planning on going on it for years!  Studies show that    just planning it can make you happy)

Maybe book a room here:

(Source)

There you go.  I even gave you a bonus idea.  

Your turn!  Share your ideas!  What would you put on the list?

How do you eat an elephant?

How do you eat an elephant? One bite at a time.  

I had a mentor that would use that quote anytime we were discussing big projects that needed tackled.  It's great advice anytime you feel overwhelmed with a goal that you are having a hard time taking that first step on.   I was actually reminded of it because I accidentally created a new recipe that tastes exactly like that fair favorite, the Elephant Ear.  Of course, this is a very healthy version.  Still satisfying, nonetheless :)  Here is what you need:

1) Sprouted Grain Wraps (mine were found in the freezer section at Kroger)

2) Ground Cinnamon (I got mine at Costco because I use a ton of it.  You can get it anywhere)

3) Coconut Oil (Mine is from Trader Joe's.  It's organic, extra virgin and unrefined)

4) Honey (Also from Trader Joe's.  I like the raw, organic one.  Use what you have/like)

The directions are so simple.  Take a skillet and put it over medium/high heat.  Drop a tablespoon of coconut oil in the pan and let it melt.  Take one sprouted grain wrap and put it in the pan for about 3 min eat side.  It should get slighted toasted/crisp, but still a little chewy.  Remove from pan and place on  a plate.  While it is still warm, spread about 1 tsp of honey over the tortilla.  Douse in plenty of cinnamon and enjoy while it's warm.

It is SO delicious!! And taste exactly-ish like an Elephant Ear (if you haven't had an elephant ear in a long time).  

Why is this version sneakily good for you?  Each ingredient is a tiny power house.  

The sprouted grains (in the tortilla), because they have gone through the sprouting process, they are more easily digested by the body.  This allows better absorption of the minerals and increased the amount of B and C vitamins.  Check out this article from Food For Life for more information.

 

Coconut oil is known to be anti-bacterial, anti-fungal and anti-viral.  It boosts the immune system and brain function.  It's fully of healthy saturated fats which can help lower bad cholesterol.  It's also been studied to help improve a number of other diseases and ailments.  Research has shown that it increases metabolic function and energy levels.  Check out this article for more details.

Cinnamon is loaded with anti-oxidants.  It shares many of the same benefits of coconut oil.  Helping regulate blood sugar, increase metabolic functions and lower LDL cholesterol are just a few of the benefits.  It is also anti-fungal, increases mental alertness and has been shown to improve joint health.  Click here for more information about the benefits of cinnamon.

Honey has been used as homeopathic medicine for centuries.  While most laboratory tests can only confirm it's anti-bacterial benefits, many will attest to it have other powerful abilities.  These include blood sugar regulation, allergy relief, cough suppressing properties, etc.  Honey is also used by many athletes to enhance performance.  Just know a little goes a long way.  Click here for additional uses.

Timing is everything!

The absolute best time to eat that insanely good tortilla of wonder is about 30 minutes before your workout.  You will be fueled and ready to go!  If you need inspiration for your next workout, try a barre workout.  Barre has been working it's way up the ranks as one of my favorite ways to sculpt and tone.   In the style that I teach, I've merged what I love about weight training with my favorite elements of ballet to create a beast beauty of a workout!  Below you can see a few images that can clue you in on what happens in a barre workout.  Of course, seeing it doesn't really do it justice.  Doing it is the only way to understand what it really feels like!  Can I get an amen from my barre goers??

Stay tuned!

Exciting things are happening and I can't wait to share more with you!

Your turn!  Tell me your favorite way to sweat!  

An afterthought I feel compelled to mention:

P.S. While we are talking about elephants

I've always had a soft spot (i.e.: I get blood boiling mad when I think about) elephants being poached for their tusks, their habitats being destroyed, etc.  I've been fired up many times when I think about the useless, senseless, inhumanity of how people can commit such deeds with no recourse.  If this angers you as well, click here for more information on what one organization is doing to help.