Ready for a change?

How about trying a pre-workout smoothie or a new post-workout snack?

I will be posting new recipes for healthy/clean eating snacks and smoothies that are easy to make but that also taste great! I know I need to change and what better time to start than NOW?

So, here is a new recipe for you to try today ..

Strawberry Creamsicle Smoothie

  • 1 Cup Coconut Milk
  • 1 Cup Cultured Coconut Milk (found by the kefir in the refrigerated section)
  • 1 Cup Frozen Strawberries
  • 1 scoop Epic Protein Vanilla Lucuma
  • 1 Cup Spinach
  • 1 Tbsp ground Flax Seeds


Let me know what you think 🙂


Five Upper-Body Exercises

It’s time to focus on that upper body, rather than leaving the gym after a solid workout. Working late and arriving at the gym later than usual has led to me cutting back on my time spent exercising.

I know I cannot do it all as far as working late, having a long workout and managing everything else in my life; however it definitely feels nice knowing you’ve tried.

One of the most important reasons why I make a daily attempt to go to the gym is because of my GI issues. As many of you may experience occasional bloating and tiredness, I experience that more often because of the foods I eat. If anyone has ever tried eliminating “heavy” foods from your diet you feel MUCH lighter! Heavy foods can range from carbs to dairy or even starches. WHEAT is the biggest issue for me.

My workouts have a lot to do with how I may feel that day. If I skip a day of working out is isn’t going to change anything drastically, but exercise is critical for my body.

Check out this workout I will be starting tonight:
Bow and Arrow –

How You Do It: Hold one end of a tube (or a band) in your right hand and stand with your feet on the center of the tube so your legs are wider than hip-width apart and there are a few feet of tube between them. Stretch your right arm down and across so it’s in front of your left thigh, palm facing in; relax your left hand down at your side or place it on your hip. Now, keeping your left leg straight, step your right leg about a stride length to the right and bend your right knee as you pull the tube up and across until your hand reaches shoulder height. Stand back up to the start. Complete all repetitions to the right and then do an equal number to the left.

X Raise –
How You Do It: Loop a tube around the instep of your right foot and grab an end in each hand. Step your left foot back a stride’s length and bend your right knee a few inches. Hold your arms down in front of your right leg, palms facing in, so that the tube has slight tension in it. Keeping your elbows slightly bent raise both arms up, to the sides and overhead, pulling the band tight. Slowly lower to the start.

Push- up –
How You Do It: Lie on your stomach with your legs out straight and spread a few inches wider than hip-width apart. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so you’re balanced on your palms and the underside of your toes. Keeping your back straight, bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up.

Biceps Curl –
How You Do It: To begin hold one end of a tube in each hand and stand with your feet on the center of the tube so your legs are wider than hip-width apart and there are a few feet of tube between them. With your palms facing up, hold your elbows out a few inches away from your body and bend your elbows until your forearms are parallel to the floor. Keeping your shoulders and upper arms in place, bend your elbows until your hands touch your shoulders. Lower to the start.

What do you drink before your workout?

There has been a constant debate about what the best pre-workout drink may be and I’m curious as to what people are thinking. I have always stuck to water as my drink before, during and after a workout, however I have seen some interesting choices lately.

What are you drinking before your workout?
Staying hydrated is extremely important for everyone, regardless of whether or not your training. Keeping water with you at all times allows you to replenish any lost fluids. Many people believe gatorade is a great way to re-fuel your body with fluids and stay hydrated, but this is not true. Gatorade has 14 grams of sugar in an 8-ounce serving, NOT good! Sugar causes cramping, dehydration and can even slow you down.

Some of the drinks we consume have a great deal of sugar and we don’t even know it. Be aware of what you’re drinking because it could be a waste of many calories.

Check out an article related to drinking water when working out: