Thursday, August 6, 2020
Sunday, July 19, 2020
Friday, July 17, 2020
Wednesday, July 8, 2020
Tuesday, July 7, 2020
Blueberry Flaxseed Muffins - makes about 16 mini muffins
1 cups ground flaxseed
1/2 T baking powder
1 TBSP cinnamon
1/2 tsp sea salt
2.5 eggs (room temp)
1 tsp pure vanilla extract
1/2 cup melted coconut oil
1/4 cup room temp water
1/2 cup fresh blueberries
Preheat oven to 350.
Prepare muffin tin with liners or spray with oil.
Combine dry ingredients in a medium bowl.
Crack eggs into a separate bowl and whisk for 30-60secs. Add water & oil.
Combine wet & dry ingredients and stir to combine.
Let sit for 1-2 minutes.
Fill muffin tins using 1/4 cup.
Cook for 20 mins.
Store in fridge once cooled.
Heat briefly before eating and top with your favorite nut butter!
Sunday, June 28, 2020
- Lemon juice - boosts immune system, aids in digestion, balances ph, flushes liver and kidneys
- Coconut water - vitamins, minerals, electrolytes, regulates ph balance
- Ginger - helps with digestion, reduces inflammation, improves cholesterol levels, lowers blood sugars
- Parsley - improves digestion, supports gland health, aids bone health
Tuesday, June 16, 2020
Saturday, June 13, 2020
So, while there were a lot of food restrictions on this detox, I still ate plenty. Everyday I broke my fast with a detox smoothie and had a snack, lunch and dinner. I tried every single smoothie recipe and landed on one that I liked and stuck with that. I have always been a creature of habit. There was plenty of food every day to fuel my workouts. Once I got past the yucky feeling the first two days, I followed my regular workout schedule.
Sunday, May 17, 2020
While it is a bummer that my knee can no longer handle running, that is not stopping me from logging the miles and enjoying the scenery. In fact, we have gotten into the habit of walking almost daily to the beach which is about 3 1/2 miles round trip!
For Motivation Monday, I am taking us back to November. Back in November, we officially walked a virtual 5K with the FASTer Way community for our traditional Thanksgiving Day activity. We looked for a local event to join, but there really wasn't any planned for the actual day and sadly, the ones that were did not have a walk option.
So we planned our own!
It was always so important to pick out the right run outfit, so just for fun, the night before I laid out my 5K outfit.
In true 5K fashion, we headed out early, took #walkfies along the way and logged our walk route. It was perfect!
The FASter Way 5K was part of a challenge in the FASTer Way to Fat Loss VIP community. For 5 weeks the VIP community trained together, motivated each other and supported each other. I loved that we did this as a community. The veteran runners were able to go out and do their thing, the new runners leaned on each other through the training days and for those of us that walked, we were 100% embraced and recognized for our accomplishments, too.
One thing that I have learned through all this is that you have to keep moving forward. Even when there is change or injury or whatever road block might be put in front of you, you just have to do what you can, when you can. Feel good about that. Embrace that. Focus on what you CAN do, rather than what you can't. No excuses!
Monday, April 27, 2020
Some days we forgot, so we doubled up the next day and sometimes we planked before crawling into bed. It wasn't a perfect 40 days (although we didn't take any Mulligans either), but we enjoyed it so much that we decided to keep it going. We bumped up our time and have continued to plank every day.
But now we want you to join us.
I am thrilled to announce that I have opened a FREE plank challenge to help you build a stronger core. This is a trying time for everyone who is stuck at home, shut out of their gyms, missing their normal workouts and I want to help. This FUN 30-day challenge can easily be done at home and added to your existing workout routine. The plank exercises will progressively challenge ALL of your core muscles day to day, week to week.
Are you in?
Join me for the 30 Days of Planking Challenge! This is what you'll get:
You get all of this FREE!!
Join today by requesting access to the private plank challenge group ---> here.
Comment below with your answers:
Do you prefer to plank or do sit-ups?
How long can you hold a plank?
What is harder, standard plank or forearm plank?
Thursday, April 23, 2020
Today I want to talk about health and wellness. Shocker! But seriously, I found out this week that the stay at home order in Hawaii has been extended until the end of May. It was supposed to expire at the end of April and I was really looking forward to things returning back to normal.
You may be getting similar news where you are. Are you?
While this is a difficult time, it doesn't mean that we should stop focusing on our health and wellness. Our HEALTH is not quarantined.
Things happen to us, they always have and always will. Things that are out of our control. Things that make our lives more complicated and challenging.
We can choose how to respond. We can decide what actions we are going to take when things happen to us.
Right now, we can still focus on out nutrition, exercise, self-care and positive mindset. Just because our daily routine has changed, does not mean that our health and wellness is less important. It is actually, even more important to focus on how we are going to stay healthy.
You can choose to eat whole foods that are going to help you naturally detox your body and system.
You can choose to move and exercise for 30 minutes each day.
You can choose to stay committed to a routine so that you get enough sleep and take time to relax.
You can choose to look at the situation with positive thoughts.
Our thoughts become words and our words become actions. We control how we respond. Our health is not quarantined.
If working on your healthy living is something you are interested in, but you feel lost as to where or how to begin, I can help you with that. I help women and men escape the frustration of not knowing what to do to get healthy, fight disease and feel engerized by coaching them through the FASTer Way program (learn more about my next round here).
My clients are THRIVING right now because they know what to do. They are focused on their nutrition, exercise, self-care and mindset. You can to!
How are you focusing on your health and wellness? Share in the comments.
Sunday, April 19, 2020
You may or may not know this about me, but I DO NOT MEAL PREP, not usually. I do not chop and pre-portion and freeze at my house. I might batch cook or use the cook once, eat twice method, but that is about as elaborate as my meal prep gets.
Yesterday, we spent the morning paddle boarding (you might have seen what happened to us in my IG stories) and then made our weekly trip to the grocery. It's probably the same for you right now ---> grab your cart and disinfect, wait in line because the store is capping the number of people who can be inside, put on your face mask and then try to shop while staying 6 feet away from everyone else. It's a lot more time consuming!
Heat up the chicken in a skillet in under 10 minutes, add the taco seasoning and bam! Choose your toppings and serve how you like. I had lettuce cups and mrC had wraps. Super simple and simply delicious!
My recipe for two:8oz pre-cooked frozen chicken
1 packet taco seasoning
1/2 cup water
Options for toppings: tomato, onions and green chiles (or keep it simple with salsa), (dairy free) cheese, avocado...
Options for serving: romaine lettuce leaves, wraps, hard shells...
Following a healthy lifestyle, like the FASTer Way, does require you to be a chef or make magic happen in the kitchen. To be successful, your meal planning and food prep needs to work with your family routine. It doesn't matter how you do it, as long as you DO IT because failure to plan = planning to fail.
Have questions or want to know more about FASTer Way.
Leave a comment, send me a message or click here!
What does your meal prep look like?
Thursday, April 16, 2020
I know a lot of people are following low carb diets, but many find that it is not sustainable. In this video I talk about why I think carb cycling is better than low carb dieting.
Friday, March 20, 2020
Friday, March 13, 2020
Back in October, mrC took me over to Maui for a couple of days for our anniversary and more recently for a quick whale watching trip. Both times we stayed in Lahaina at the Pioneer Inn. The town of Lahaina reminds me so much of Newport, RI ---> right on the water, cruise ships and boats in the harbor and streets lined with shops, restaurants and pedestrians. It just has a good vibe.
The Pioneer Inn is an older but quaint large inn right in the heart of Lahiana with views of the water, an attached restaurant and the nicest people work there. I love the rocking chairs on the lanais (even though they tip back dangerously easy!).
On our first trip to Maui we had more time to explore. We found acai bowls at Baya Bowls and if you know me, this was a priority! They were very good, but the location was off the main drag and the seating was limited on shade which is a big deal on a hot day in Hawaii! We strolled under the historic Banyan Tree which is the largest in the USA. We found plenty of good food and great views at Cheeseburger in Paradise, Kimo's, and Lahaina Fish Co.
One highlight was snorkeling at Baby Beach. We walked about a mile from the hotel to the secluded beach used mostly by local families. The beach is protected by a long reef creating a perfect place for spotting fish in the shallow and warm water.
Never ones to pass up an active experience, mrC booked us on a Haleakala Sunrise Bike Tour. Much like our Sunrise Trek up Mt. Batur in Bali (read about that here), we were picked up around 3am at our hotel and transported to the top of Haleakala in time to see the sun come up.
After a the stunning sunrise, we took a tour around the summit and then began our descending bike ride back down the volcano to Haiku. It was super fun!!
Thanks to the early flight out of Honolulu, we were able to book the morning whale watching tour out of Lahaina and it was AMAZING!! I highly recommend visiting Maui in the winter and taking a whale watching tour. We booked with Pacific Whale Foundation and they did a great job.