So Far This Fall..

Fall COllage

Dark Nails and Pumpkin Coffee

“Hard Boiled Eggs”. Baked in the oven at 325 for 30 minutes. Perfect every time.

Steel Cut Oats, Egg Whites, Blueberries and Cinnamon.

Interval Spin Class playlist. Lots of HIIT, sweat and power!

Chai Tea by the lake

Pinot Grigio by the fire pit.

Michael Buble in Concert!  He is amazing <3

Dandelions and Disco

Dandelions (taraxacum officinale) have been around for centuries and used in everything from health remedy’s, to cooking additives, to cleansing drinks.  

It’s packed with a high content of vitamins and minerals such as vitamin A, vitamin C, vitamin D, niacin, zinc, iron, lutein, and beta-carotene.

Who knew this little backyard weed inhabited so much good?

I did my research, and as a result, have been drinking Dandelion Root Tea for the past two weeks. And I am loving it.

mixed with the juice of 1/2 a lemon and 1 packet of Stevia in the Raw.

When I first started, I could definitely feel it’s detoxifying (flushing) capabilities. However, the more I drink it (up to 2 cups per day) my body has begun to adjust and I feel great.


Here are some of the amazing benefits that are found in this common flower, herb, and antioxidant power plant

  • Acts as a blood purifier and organ cleanser, helping both the kidneys and liver remove any toxic congestion that has built up in our body over time.
  • Removes bile from the Gallbladder
  • Can be used to help wean oneself off of coffee.
  • Aids in digestion, weight loss, and treats both constipation and diarrhea.
  • Helps clear the skin of many common conditions such as acne and eczema.
  • Controls cholesterol and blood sugar levels, making it a great choice for diabetics
  • Has anti-inflammatory capabilities, perfect for those who suffer from rheumatoid arthritis.
  • Reduces water retention in the body.

Just to name a few.

Before you add Dandelion to your diet, seek the opinion of your doctor. Those with gallbladder problems like gallstones should avoid this herb, as well as those currently taking any diuretic medications.

Always do your research and do what works for YOU!

Now I bet you’re wondering where the “Disco” part of this post comes into play.

Well…on a totally different topic, here is this weeks Spin Playlist that will take you back to the 70’s Disco Days!

We had a blast Spinning and sweating to these memorable hits, and you will too!


Disco playlist

Spin Playlist For the Week

It’s another busy week over here!

But here is this week’s Spin Playlist for you to rock out to at the gym!


spin 5

  • Warm up
  • Standing Flat into Climb
  • Standing Climb
  • Jumps
  • Recover
  • Standing Climb
  • Sprints on a Hill
  • Recover
  • Alternate Seated Flat to Standing Flat
  • Seated Climb to Standing Climb
  • Alternating Seated Flat-Standing Flat-Running with Resistance-Standing Climb. Switch positions every minute.
  • Cool Down

Spring Fever

Spring has officially sprung, even though there is still snow covering the ground, which means that bathing suit season is right around the corner!

Find a fitness routine that keeps you wanting to come back for more.

Have fun, tone up, lose weight, feel great.



This week’s Spin Playlist

spin 4

At home Cardio


Strength Train


Clean Up Your Diet.


1/3 cup oats, 3/4 cup egg whites, 1 cup kale.


shaved chicken breast


  • Sunwarrior vanilla
  • 1/2 frozen banana
  • 1/2T almond butter
  • 1/2 cup unsweetened vanilla almond milk
  • 1/2 cup water
  • 4 ice cubes


Bib lettuce with carrots, broccoli, chicken breast, hemp seeds and my new fav. mustard…




mixed greens with ground turkey, peppers, onions and cannelloni beans. Topped with sriracha

And lots and lots of decaf tea…


Variety is key

{What} on Wednesday

What’s for breakfast?


Egg white oats with cinnamon, chia seeds, and blueberries

What’s to drink?


Water and Coffee….


Decaf Tea…


Greenberry Shakology

What’s crushing my cravings?


Chimes Ginger Chews


Juicy grapefruits…


Greek yogurt, almond butter and blueberries

What I’m thankful for.


Seaweed Snacks sent to me by the awesome people at Annie Chun’s!

(The wasabi flavor is awesome)

What’s a staple in my diet?


colorful, veggie packed salads

What I’m building?









Upper body strength and total body flexibility.

What I’m looking forward to



I can feel it in the air.

What’s on tomorrow morning’s playlist for Spinning?

spin list 3

Ending with some Dropkick Murphy’s before St. Patty’s day weekend

So…What’s up with you?


First Time Spinning Tips

My Spin class this morning was awesome.


I love to see so many eager spinners ready to start the day off on the right foot…or pedal.

Here’s today’s playlist filled with lots of sprints, hill climbs, and running flats.

Capture march

Followed by a post workout, protein packed breakfast


  • 1/3 cup oats
  • 3/4 cup egg whites
  • 1/2 chopped Jazz apple.
  • cinnamon.

carbs and protein=refueled and replenished.

I love to teach Spinning, but I have also met SO many people who are intimidated to take a class, whether because of negative past experiences, or because they do not feel “in shape enough” to keep up.

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These thoughts and fears are understandable, yet unnecessary. Spinning is a solo workout done in a group setting. 

From newbies to pros, Spinning is a total body workout that can be done according to your very own fitness level. You control the resistance, you choose the intensity, you choose the ride. The instructor is there to guide you, but whether or not you follow their every move is up to you.

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No one is watching you, judging you, or criticizing you. It’s just you, your bike and the music, so get ready to sweat.

Here are my tips to bring with you to your first Spinning class.

  • Bring a towel and enough water to keep you hydrated. (40 ounces before and 40 ounces after) You will sweat…a lot
  • Inform the instructor that this is your first class, and ask for help finding your settings. Proper bike set up is very important for form, comfort, and the overall Spinning experience.
  • Make sure your emergency button is working correctly, your pedals are not skipping, and your bike is not wobbly.
  • Go at your own pace. This is YOUR ride,. You know your body’s limits, so do what works for you.
  • Spinning shoes are amazing, but if you do not own a pair, make sure your sneakers are snug, and that your foot is strapped tightly to the pedal.
  • Do not wear baggy pants. Yoga pants, Capri pants or cycle shorts are best, along with a fitted tank or slightly loose T-shirt. You do not want your clothing getting in the way, nor do you want to feel bulky.
  • Ride with an open mind. Every instructor’s style is different, so do not swear off Spinning forever if your first class is not what you expected. Find a class a class that best fits you.
  • Let loose. Spinning is all about having fun, sweating, and working out to energizing music. It’s not as serious as it may seem, and you will find yourself getting better, stronger, and more comfortable with each class.
  • Sing along, feel the music, zone out, and RELAX.

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What’s On Your Plate?

Before we get to the wonderful world of food, here is a glimpse of this weeks Spin Playlist for you to rock out to during your next cardio session.

spin list

Yup, Ricky Martin is back and ready to help me push you through a killer workout!



Now let’s fuel shall we?…

Oats of all flavors…


  • Oatmeal with egg whites, banana, cinnamon and peanut flour
  • Oat Bran with egg whites, chopped apple and Sunflower seed butter


so addictive.


Blueberry scone oats: mix raw oats, peanut flour, vanilla Sunwarrior (or protein of choice) and enough water to combine. Leave in the fridge overnight, and in the morning, top with blueberries.

Add more water if necessary. Heat or serve cold.

Ground Turkey with jalapenos and red bell pepper


Sweet potatoes, my fav!


Rainbow salads with kale, tilapia, veggies and hemp seeds. Topped with Rice Vinegar.


And my go-to dessert…


Hershey’s Dark chocolate cocoa powder mixed with water and stevia in the raw, poured over 1/2 cup of frozen mixed berries.

Top with a spoonful of plain Greek yogurt and slivered almonds or walnuts for extra staying power while you sleep!

Complex carbs, healthy fats, proteins and greens…I’ve got it covered!

So..What’s on your plate?

Peas and Crayons

YOU can do it!


Weight Watchers.

Jenny Craig.

Diet pills. Cleanses. Sensa….It’s January!

If I could count how many times I’ve seen a commercial for all of the above business’ and products, I’d be a millionaire. Same goes for all of the people in their ads who gain their weight back.. and then some.

Reason being, these are quick fixes, and not a realistic way of learning how to eat right.


Are you going to have packaged food delivered to your door for the rest of your life? Sprinkle Sensa on top of everything you eat? Count points and go to weekly meetings so your coach can keep track of your progress and accountability?

If it works for you, then great! But the only person who should be in charge of your life is YOU.

Make your own healthy meals. Move more. Hold YOURSELF accountable. But of course, if needed, ask for help along the way!

Talk to a trainer at your gym, research different types of workout studios in your area, or schedule an appointment with a nutritionist so they can educate you on what you should be eating.

sugar filled yogurts vs. Greek yogurt

white flour vs. wheat flour

saturated fats vs. monounsaturated fats

…just to name a few.

Use these options as a resource, not a crutch, and learn as much as you can about clean eating, proper form while working out, and realizing that any choice you make in life is YOUR choice alone.


This is why I love to teach fitness classes.

Everyone has their own reason for showing up to a spin, boot camp, or body pump class, and those reasons are what bring us all together.

I created an upbeat playlist for this week to keep the energy high, and body working hard.


Remember that our mind is what often holds us back from getting to where we want to be.

You don’t need a magic pill (which do not exist), or pre portioned packaged foods delivered to your door throughout the week. You just need to educate yourself, experiment with new foods, read ingredients list, and have the confidence that you WILL succeed.

YOU can do it!

Stocking Stuffers and Spin Music

We only have a few more days left to finish our Christmas shopping, and I find that sometimes it’s the stocking stuffers that can be the hardest part of the whole process.

Don’t just buy a bunch of junk. Buy a gift that the receiver will use and appreciate.

Here are some ideas for your Fitness loving, or aspiring, friends and family

New Ear buds


Camelback, or other sturdy water bottle.


Heart Rate Monitor


Interval Timer


Ipod Arm Band


iTunes gift cards


Workout DVD’s


Arm Bands


Lifting Gloves

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Antibacterial Soap


Facial Cleansing Cloths


Gym bag travel kit




Gym Towel




(random, but we all love to drink it)

Now that we are all fully prepared to dominate at the gym, here is my Spin playlist for this week!

Spin Playlist