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❤

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

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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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


Playlists and Pine Trees

I have created a new workout and playlist for some Post Thanksgiving/Pre Christmas Fat Burning Fun!

Circuit workout

  • Beautiful People: Chris Brown
  • Shooting Star: David Rush (LMFAO)
  • I Can Only Imagine: David Guetta (Christ Brown)
  • Fire: Scooter
  • Dance in the Dark: Lady Gaga
  • Don’t Wake Me Up: Chris Brown
  • Bad Influence: Pink
  • Teeth: Lady Gaga
  • Seek Bromance: Tim Berg (Avicii)
  • Numb: Usher
  • Burn It To The Ground: NickelBack
  • Memories: Weezer


OH! One more thing…

I have been loving the addition of 1-2 Tbsp. of ground flaxseeds in my oatmeal.


Allowing the oats and flax to settle in water for 10 minutes before heating in the microwave creates a fluffy, creamy texture, and it’s the perfect way to add some healthy fats to breakfast.


  • 1/3 cup oats
  • 1.5 tbsp. ground flax
  • 1 scoop Sunwarrior Protein
  • 1/4 chopped apple
  • pumpkin pie spice & cinnamon


side note: to create a vegan egg, mix 3 tbsp. water with 1 tbsp. ground flax, allowing to settle for 15 minutes. Best results are when placed in the fridge during that time.

So If you’re not a fan of Egg White Oats…


Or if you just don’t eat eggs for that matter, try this version next time Smile.