Improve Your Health; Prepare For Success

Prepare for a great week. Buy plenty of fresh fruits and veggies for juices and smoothies this week. Plan your workouts in advance and write them on the calendar. Let’s get started. Here is a great beginning for your Monday 🙂

Try my circuit workout to boost your metabolism with interval training. Follow up with my Chocolate Cherry Recovery Smoothie:

Cup of Organic spinach

1/2 organic banana

1/2 cup organic cherries

8 oz almond milk

Scoop organic chocolate protein


Smoothie/ Fitness 7 Day Challenge


Try this seven day challenge and see how much better you look and feel by the end of the week. Try adding a green smoothie for breakfast or snack for the next seven days. In addition, why not spice up your workouts and break through plateaus by adding a fifteen minute workout to your current routine. Try the 15 minute HIT cardio workout below to boost metabolism and work your core!!

RE: Blueberry and Peanut Butter Green Smoothie

Blueberry & Peanut Butter Green Smoothie
1 ripe banana
1 1/2 cups fresh spinach
1 cup frozen blueberries
1/4 cup yogurt (I used vanilla, plain or blueberry would work too)
splash of milk
1/2 tablespoon creamy peanut butter
1 tablespoon chia seeds

1. Blend all ingredients in blender until smooth. Add more blueberries if you want your smoothie a little thicker. Once smooth, add chia seeds and pulse several times. Enjoy!

Now for the Workout:



Jumping Jacks – 1 minute

Mountain Climbers- 1 minute

Plank- 1 minute

Burpee/ pushup- 1 minute

Forearm plank- 30 seconds

Ab crunches- 30 seconds

Repeat 3x

How About Yoga And Ice Cream?

How About Yoga And Ice Cream?


Yum! What a healthy treat without the guilt- only three ingredients:

Blueberry Banana Ice Cream

2 frozen bananas
1/4 cup frozen blueberries
1 teaspoon pure vanilla extract

Add all the ingredients into the blender and blend until everything is smooth (or no longer in chunks).


Also, try this treat! I love what yoga does for your body. It works your core, builds strength, balance and improves flexibility. Give it a try. You will love it!

Organic Raw Unfiltered Honey, A Little Taste Of Heaven

Organic Raw Unfiltered Honey, A Little Taste Of Heaven


Most commercial honey is heavily processed by heating the honey and reducing many of the healthy enzymes, vitamins and minerals.

To get the most health benefits from honey, look for organic, unrefined raw honey. This is honey that is in it’s purest form and can be used as a natural sweetener, a spread, and in smoothies and recipes in place of sugar.




Benefits of honey:

Great source of energy: Honey is a great all natural pre-workout and post workout food to boost energy levels and performance. It averages about 17 grams of carbohydrates per tablespoon and is a great spread mixed with nut butter to top on a banana or to add in yogurt, oatmeal or smoothies.

Helps alleviate insomnia: Some researchers suggest taking a tablespoon of honey before bedtime will help stabilize blood sugar levels and help you to get a more restful night of sleep. reports: According to Dr. Ron Fessenden, who researched claims that honey improves sleep quality on his blog, raw honey contains “an ideal ratio of fructose to glucose,” to support the liver, an organ that works non-stop, during the sleeping process

May help soothe seasonal allergies: Some experts believe that traces of flower pollen in honey can help combat seasonal allergy symptoms. Per Many people swear by honey’s ability to lessen symptoms of seasonal allergy. As honey has anti-inflammatory effects and is known to soothe coughs.

Boosts memory: Per “The sweet nectar is loaded in antioxidants that may help prevent cellular damage and loss within the brain. A 2011 study published in Menopause found a daily spoonful of Malaysian honey may boost postmenopausal women’s memory, which can provide an alternative therapy for the hormone-related intellectual decline”.


Nutritional benefits:  Raw honey is rich in antioxidants that help to fight free radicals that can lead to disease.  

Per livestrong.comRaw honey is rich in vitamins and minerals. Vitamin B6, thiamine, niacin, riboflavin and pantothenic acid are common vitamins found in raw honey, although amounts vary depending on the floral source of the honey. Calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc are abundant minerals in raw honey.

Now go experiment with honey and all it’s health benefits. Try it in your morning oatmeal, topped on your greek yogurt or in this green detox smoothie.

Clean Eating Made Easy


Disclaimer: By participating in this Lean Body Fitness Challenge, you agree that you have been advised that participation in this group is at your own risk. Before starting any new diet and exercise program it is recommended you check with your physician and clear any exercise and diet changes before beginning this program. I am not a doctor or registered dietician, I do not claim to cure any cause, condition or disease. I do not provide medical advice, aid, or nutrition for the purpose of health or disease.

Clean eating doesn’t have to be hard. Make your meals simple by using just the basics- lean (good quality protein), organic veggies and fresh fruits. These meals are simple and include very few ingredients. Once you cut out processed/junk foods, you’ll be amazed at how much better you look and feel.

Breakfast: Choose 1

  • Two Boiled Eggs- Slice in half  (remove egg yolk and mix with 2 slices of avocado- mash and fill eggs with avocado mixture, tangerine
  • Slice of Ezekiel bread toasted- spread 1 tbsp. of nut butter and add 1/2 sliced banana
  • 1/2 Grapefruit, 100 calorie pack of raw almonds
  • 1  cup of plain Greek yogurt, drizzle 1 tsp of organic raw honey, top with 2 tbsp. of walnuts

Lunch: Choose 1

  • Grilled chicken breast (size of palm) sliced on top of 2 cups of organic spinach, 4 organic cherry tomatoes, 1 tbsp. of feta cheese, 1 serving of organic dressing, plus tangerine
  • Open faced Beast veggie burger on one slice of Ezekiel bread topped with sliced onion, 2 sliced cherry tomatoes,  3 slices of avocado, 1 tbsp. of plain Greek yogurt, plus organic apple
  • Grilled chicken breast (size of palm) sliced and topped on a bed of 1 cup of quinoa, top with 1/2 cup of black beans, 2 tbsp. of salsa, 1 tbsp. of plain Greek yogurt, plus piece of fruit

Dinner: Choose 1

  • Grilled salmon (size of palm), 1/2 sweet potato, serving of asparagus, 1 cup of berries
  • Grilled chicken breast, 1 cup of stir fried rice ( heat one tbsp. of olive oil in pan-stir in 3/4 cup of brown rice,  1/2 cup of broccoli florets, 1/2 cup of shredded carrots)- sliced kiwi
  • Grass fed beef patty topped with mushrooms and onions (sautĂ©ed in tsp of olive oil)  on a bed of one cup fresh spinach, 6 organic cherry tomatoes, 1/2 cup of quinoa, -sliced apple