Mango, Pineapple, Apple 'n Greens.

It's easy to get your 7 servings of fruits and veggies a day, it really is.  In my opinion spinach doesn't have too strong of a taste and it can be added to almost all smoothies giving you a great boost of antioxidants!  And kale has a little bit more of a bite than spinach but when combined with fruits that are sweet and juicy it pairs well and the taste is subtle.  In just one glass of this smoothie you will get 5 servings of fruits and veggies, oh and it tastes delicious.

(makes 1 large smoothie)
1 cup coconut water
1 overflowing cup of fresh spinach
1 cup chopped kale
1 small green apple without the skin
1 cup sliced mango
1 cup diced mango

Combine all ingredients in a blender and enjoy!

Total calories: 300

What's for breakfast? Protein is a must.

I often get asked do I eat breakfast, especially because I'm up so early and what do I eat? The answer is I always eat breakfast and I usually have a snack within 3-4 hours.  I typically eat 5-6 meals a day and feel best that way.  Eating every few hours keeps my blood sugar levels constant, my energy up, and my mood elevated.  I also eat frequently because eating large quantities of food at one time makes me feel sluggish and in need of a nap.  
Breakfast for me always includes protein! Protein is what keeps me full and energized through those first few hours of teaching, few things are worse than being hungry while working with a client and losing your focus on them because your are focusing on yourself.  
So here's how it goes around here....

Breakfast 1: Oatmeal but not your average oatmeal (for those of you who don't like oatmeal this is game changing)
1/2 cup oats
1 cup water
Dash of Cinnamon 
2 Tbsp Vanilla Justin's Almond Butter 
2 Tbsp Flax Seeds

Combine oats and water, heat in the microwave, add cinnamon, almond butter and flax seeds. Enjoy! 

Breakfast 2: Quick Protein Shake, when there's just no time!
1 scoop Chocolate Vega All-in-One Nutritional Shake
1 cup Unsweetened Almond Milk
1 cup cold water
Ice cubes

Mix, shake and go! The colder the better. It's like drinking chocolate milk:-)

Breakfast 3: Smoothie Packs
1 cup Spinach
1 cup frozen Pineapple
1 cup frozen sliced Strawberries
1/2 frozen Banana
1 1/2 cups Coconut Water
1 scoop Vega Viva Vanilla Protein Shake (90 calories, 15 grams of protein)

On Sunday I combine the fruit and veggies into a ziplock bag and place in freezer. I make 5, one for each day and in the morning just dump the bag in the blender, add your liquid and protein powder blend and drink.

Breakfast 4: Greek Yogurt Parfait
Your favorite cup of Greek Yogurt, I go with Coconut Chobani
1 serving of Manitoba Hemp Hearts (18 grams of Protein)
6 sliced strawberries
2 Tbsp chopped almonds

Combine and enjoy. Good healthy fats and a great deal of protein, 18grams in the hemp hearts and typically between 12-18grams in Greek Yogurt.

A few hours after breakfast I usually snack on a banana, green apple, a handful of nuts, or a scoop of nut butter.

I'd love to hear how you do your breakfast?


A quick and sweaty workout session!

Today's workout is a very quick cardio session you can toss into the middle of your strength training workout to up your heart rate or it can stand alone. Done once, twice, or three times it's a good challenge and you will feel worked!

Make sure to properly warm-up, cool-down and stretch before any workout. Remember to modify an exercise that does not feel appropriate for your body.  

Half Burpee: Plant your heads down and find a position. Hop your feet in towards your hands lifting your hips high and hop them back out to your plank position.

Criss Cross Knee Touch: Start with your feet hip width distance apart, then begin by crossing your right foot over your left, hop to place your left foot over your right, and then jump both of your knees up to your chest and touching your hands to your knees.

Questions about any of the other exercises leave a note and I will be sure to get back to you!

How to Food Prep. The details and more!

So I've been asked how do you food prep? How much time does it take? What do you make? How do you plan for it?
Let me break it all down for you:-)

First things first, I started food prepping on Sundays for the week because Ryan and I have completely different work schedules that sometimes allows me to cook dinner at night at sometimes we get home at 8:30pm and have nothing prepared leading us to snacking or even worse being too tired and going straight to bed without dinner.  I also have the luxury of eating all of my meals at home and Ryan brings his lunch to work so that's where preparation comes into play to provide us to complete meals that don't require any time or much clean up during the busy work days.
I start by collecting recipes and on Friday or Saturday I sit down and make a list of the meals for the week and the grocery list that goes with that.  Sunday morning I hit the grocery store bright and early to avoid the lines, I get my exercise in (usually run or yoga) and then it's to the kitchen to start cooking and I try to get this all done before noon so that we still can have a day together.

Here is an example of what a week of food prep for 1 looks like (I actually made this for a client):

Breakfast: 5 smoothie packs containing 1 large handful of fresh spinach, 1 cup frozen chopped pineapple, 1 cup frozen sliced strawberries, and half of a banana. Place bags in the freezer and each morning add your choice of liquid, blend, and enjoy.

Morning snack: 5 days worth of Chobani Greek Yogurt, Sliced strawberries and chopped honeydew.

Lunch:  4 salads (2 different types)
Salad 1: Spinach, craisins, shelled pistachios, crumbled goat cheese, 1/2 an avocado, roasted balsamic chicken breast
Salad 2: Southwest inspired salad containing spinach, red peppers, cilantro, 1/2 an avocado, black beans, white shoepeg corn, chicken chili lime burger 

Afternoon Snack: Hummus with carrot and celery sticks, Green apples

Dinner: 4 Dinners (2 different proteins)
Dinner 1: Chicken Chlili LIme Burgers with sweet potato coins, broccolini and quinoa
Dinner 2: Balsamic Chicken Breast with sweet potato coins, broccolini and quinoa

Dessert: Raw Cashew and Oat Cookie Dough BItes (so delish)

Time: 1 hour trip to the grocery store roundtrip
        3.5 hours prep/cooking time

This might sound like a lot of time and work but it is the best to come home to a prepared meal and know that you are going to eat healthy, eat wholesome, and be satisfied. Being prepared keeps you on track and helps avoid making bad food decisions.

Completely worth every minute!  Plan, Prep, Cook, Package Up and Eat healthy for a Whole week!

Workout Plan for the Week:
Monday: 1 Hour Cardio/Strength Interval Training
Tuesday: Teach Bootcamp and Hot Vinyasa Yoga
Wednesday: Long Run
Thursday: 45 min Cardio/Strength Interval Training, Teach Bootcamp
Friday: 1 hour Partner Workout 
Saturday: Pilates
Sunday: OFF