Chocolate Mint Protein Nice Cream

When I came across "Nice" Cream, not ice cream, I was very intrigued. Then, to discover how simple it was to "whip" up was just as better. To top that off - IT'S TRULY HEALTHY!!! The coloring for this chocolate mint comes from the spinach. You don't even taste the spinach. What a fabulous way to serve spinach to your loved ones without them even realizing they are getting their veggies and "nice-cream" in one serving. So....SNEAKY! LOL!

Ingredients:

• 4 frozen bananas
• 1/4 cup fresh mint leaves (or mint extract)
• 1 1/2 cups of baby spinach leaves
• 1/4 - 1/2 cup of almond milk (or your choice of milk)
• 2 scoops of protein powder (I love Plant Head)
• 1/3 cup chocolate chips (optional)

Instructions:

Break up the frozen bananas and then place them in the food processor (or blender). Add the rest of the ingredients, except the chocolate chips. 

Mix until smooth. You can eat as is, if you like the soft-serve consistency or freeze for about an hour and then scoop, if you prefer your "nice" cream to be scoopable. 

Note: I found it best to place the nice cream in individual serving dishes, then freeze.

Enjoy!

Original recipe can be found at

http://www.nutritionistreviews.com/2016/03/mint-chocolate-chip-protein-ice-cream.html?m=1

100% Whole Wheat Zucchini Patties

I happened to have purchased more than my share of zucchini one afternoon.  They were on sale too! I have very little willpower in those moments.  Well, one of the recipes that I made was zucchini patties.  I've made them before, but decided to make a few changes to the recipe. The result was so much better and equally just as delicious. Enjoy!

Ingredients

• 3 small zucchini, grated 
• 1 teaspoon salt 
• ¼ cup yellow onion, chopped (optional) 
• 1 cup whole-wheat Panko bread crumbs (or you can use whole wheat flour) 
• ½  cup grated Parmesan 
• 2 cloves garlic, minced 
• 1 large egg, beaten 
• Kosher salt and freshly ground black pepper, to taste 
• 2 tablespoons olive oil

Instructions

Place grated zucchini in a colander over the sink. Add salt and gently toss to combine; let sit for 10 minutes. Using a clean dish towel or cheese cloth, drain zucchini completely or squeeze out the extra liquid.  

OPTIONAL: In a skillet, heat some olive oil, then add onion. Cook until translucent. About a couple of minutes. 

In a large bowl, combine zucchini, Panko, Parmesan, cooked onion, garlic and egg; season with salt and pepper, to taste. Heat olive oil in a large skillet over medium high heat. Scoop tablespoons of batter for each patty, flattening with a spatula, and cook until the underside is nicely golden brown, about 2 minutes. Flip and cook on the other side, about 1-2 minutes longer. 

Serve. Makes about 5-6 patties depending on size.

Spiralized Sweet Potato and Carrots w/ Honey-Ginger Sauce

I find it so very amusing when I'm engaged in conversations with people about how hard it is to find things to eat that's healthy. Or, the other favorite one, it's so expensive to eat healthy. I'm like...really? Tell me what's in your frig. Don't say........LETTUCE!!! There are so many healthy meals that can be created. Now, let's keep in mind, I'm not a gourmet chef. I just love to cook and eat. I love great tasting foods. I also love to create. Now, let's group my love for foods, living a healthy lifestyle and a love for creating and that results in food and fun. 

Let's think outside the salad box and get creative!

Arriving home one day, I was left thinking about what I was going to enjoy for dinner. I had a sweet potato (or yam) on my table. Wasn't really feeling like I wanted to have it baked, yet I did want to eat the potato. But, how? I thought...spiralize it with my little Benriner vertical spiralizer (Like the plug? I figured you'll ask me what in the world am I talking about...lol). I needed something to accompany my potato. So, I grabbed a carrot from the frig and spiralized it too. 

For an extra boast of flavor, I combined some fresh ginger (I grated it) and some honey and coated the spiralized combo. Familiarize yourself with the technique of spiralizing. Check out this video, using the same spiralizer that I have.

Yum! Enjoy!

Ingredients:

• 1 - medium size sweet potato, clean and peeled
• 1 - large carrot, clean and peeled
• 2-3T of honey
• 1t - minced ginger
• pinch of sea salt
• black pepper
• 1-2T olive oil
• parchment paper
• baking sheet

Time to Create:

Photo credit: Angelfit Trainer Meals

Preheat oven to 400°F.   After cleaning, peeling and spiralizing the carrot and sweet potato, place them in a bowl and combine them together.  Drizzle some olive oil over the combined veggies. With your hands, rub the olive oil over the veggies making sure to coat. Sprinkle a little bit of sea salt and black pepper over the oil coated veggies. 

Spread some parchment paper over the cooking sheets. Lay the veggies onto the parchment-lined baking sheets. Since, I was using a large sweet potato, I ended up utilizing two baking sheets. You may need only one. You want to be able to spread the veggies out pretty thin for even baking. 

Bake in the oven for 15 to 20 minutes. Meanwhile, mince some fresh ginger (technique here). I used 1tsp, remember it's your taste preference. You can always do a little more and add small amounts of ginger to the honey until you reach your desired taste. Combine the ginger and honey, then set aside. 

Photo credit: Angelfit Trainer Meals

Check veggies for desired doneness. Once done, remove from oven and place the spiralized veggies into a heat resistant dish. Drizzle the ginger/honey dressing over the warm veggies. Being sure to coat. A little bit goes a long way here with the dressing. You'll be surprised how it coats.

Top with a spring of flat-leaf parsley and serve. 


     

Life After Thyroid Cancer – Update

It's been some time since I've provided an update to my life post thyroid cancer/thyroidectomy. Here's a glimpse of it...


LMAO! Yes, a roller-coaster ride; not too bad. It really depends on how you interpret it. Most see a roller-coaster as a thrill and an adrenaline rush. Others may interpret it being up and down - good and bad. For me, it's been both...lol. Not much in the bad department, considering that my body has done some things that I've never imagined doing (will share those stories for later posts). As for bad, the only thing I can reference is that once I think I'm on track with my physical goals and have a good grasp on my body minus a thyroid, then something comes along and changes the direction. Which is fine...really it is...keeps me on my toes for sure. 

Since my last post on the subject, Life After Thyroid Cancer, back in December 2013, I've been on such an adventure of rediscovery. See, I've had to learn so many new things about my body - this slightly modified version...lol. I'm very protective of this "asset" of mine. Besides, it's the only body I have, so why wouldn't I be protective. 






In July of 2015, I was asked to share my story at the VeloSano - Bike to Cure opening ceremony. 

Making this video left me revisiting many of the emotions that I was going through at the time and had me reflecting back on those emotions. It's very humbling. I'm very grateful that I can say that I'm a cancer survivor. You realize that so many others have challenges far greater than yours and it's up to you to overcome your challenges. I am no different when it comes to the ups and downs that life brings our way. But, I tell you what, I will not let things define me or take control over me. As I see it, I have a modified version of myself after having the thyroidectomy. I have to re-learn this body; retrain my mind to let go of how I was and focus on how I am now. Look at it when you upgrade your phone, you have to learn all the new features - good and bad. 

Smile, laugh and be well! 

Black-Eyed Pea Hummus with Olive Oil

Yes, that's what the title says...Black-Eyed Pea Hummus with Olive Oil. That's right, no greens...no ham-hocks....no salted pork. This is that moment when you think beyond what you're accustomed to and bring a new taste to your tongue. I have so many favorite recipes and I can tell you, I'm not one who will get bored when it comes to eating healthy. New cooking techniques are like new adventures - leaving you feeling satisfied and rewarding at the same time. 

Let's talk a bit about our black-eyed peas. Did you know that black-eyed peas are actually a bean? Guess the peas sound better then "Black-eyed Beans" (Hmmmm...lol). According to www.livestrong.com, one of the main health benefits of black-eyed peas is their high fiber content. A half cup of dry black-eyed peas that are cooked have 5.6g of fiber, while a half cup of canned black-eyed peas contains 4g of fiber.  They are also high in potassium, are a good alternative source of protein, low-fat, low-calorie, and a good source of iron. For more benefits, click here. 

The below recipe is pretty quick and very easy to put together. By all means, try this, make the recipe and just tell your friends or family it's hummus. Once you see how they keep eating and wanting more, then tell them it's "Black-eyed Pea Hummus"...YES!!! Be sure to have your camera ready to snap and post their facial expressions. I love seeing the surprise expressions on faces.

Enjoy!!!

Photo courtesy: Angela Ledyard

Black-Eyed Pea Hummus with Olive Oil Makes about 3 cups hummus

Ingredients:

• 2 -15oz. cans - Black eyed peas, rinsed and drained (I prefer Eden Organic Brand)
• 2 tsp.minced garlic
• 4T to 6T - fresh-squeezed lemon juice (start with 4 then add to your desired taste)
• 1/2 to 1 tsp. salt
• 4T. olive oil (save 2T to use for drizzling on hummus later)
• 1/2 tsp. ground cumin
• 3T to 6T -  tahini (start with 3T then add more to your taste)
• 2T water (for thinning hummus as needed)
• Sprinkle of paprika for taste

Time to create:
Place a colander in the sink and drain the cans of black-eyed peas. Rinse them with cold water until there isn't any more foam. Let the peas sit for a couple minutes.

Place the peas, garlic, lemon juice, salt and olive oil into a food processor or blender. Puree the ingredient for 1 to 2 minutes. 

Add in the ground cumin and 3T of tahini. Puree until all combined.

Now, taste to see if you want to add more lemon juice and/or tahini. Keep adding small amounts until you reach your desired taste.

If the hummus seems too thick, add a some of the water and combine. 

Place the hummus onto a serving bowl, drizzle with olive oil, and sprinkle with paprika. Enjoy!!!

*Hummus can be stored for at least a week.

Ratatouille-Style Vegetable Stew

Having a healthy lifestyle calls for creativity in the kitchen. As well as thinking outside the box on eating.  Last week's trip to the West Side Market, I bought a beautiful bag of fresh basil, and nice size eggplant. According to WHfoods.org, eggplant is a very good source of dietary fiber, vitamin B1, and copper. It is a good source of manganese, vitamin B6, niacin, potassium, folate, and vitamin K. Eggplant also contains phytonutrients such as nasunin and chlorogenic acid. 

With the veggies that I already had at home, this was a fun recipe to whip up over the weekend.  It was light and very filling.  As an extra idea, you can add some wheat pasta shells on the side and some grilled or baked lean meat. Enjoy!














INGREDIENTS: 

• 2 tbsp olive oil, divided
• 1 cup medium-diced red onion
• 4 cloves garlic, minced
• 1½ cups medium-diced red bell pepper
• 2 cups medium-diced eggplant
• 1 cup chopped tomatoes 
• 1 cup medium-diced zucchini
• ¼ cup vegetables stock, homemade or boxed low-sodium
• ¼ cup fresh basil, chopped
• ¼ cup fresh chives, minced
• 2 tbsp balsamic vinegar
• Ground black pepper, to taste 

INSTRUCTIONS: 

• In a Dutch oven or large skillet on medium, heat 1 tbsp oil. 
• Add onions and sauté until translucent, about 3 minutes. 
• Add garlic and cook until fragrant, 30 seconds. 
• Add bell peppers and sauté for 2 minutes. 
• Add eggplant and cook until tender, about 5 minutes. 
• Add tomatoes and cook for 3 minutes. 
• Add zucchini and cook for about 1 minute. 
• Add stock and simmer until liquid has thickened and vegetables are tender, about 10 minutes. 
• Stir in basil and chives.
• Stir in vinegar, remaining 1 tbsp oil and black pepper. 
• Ladle into bowls. 

SERVES 4

Original recipe from Clean Eating Magazine.

Connect With Yourself

Being healthy is more than just exercising and eating the right foods, it's also about mental balance. This includes how you handle stress. 

Emotional well-being and taking the time to connect within yourself is important for you to establish. The mind, body, spirit must flow in harmony. 

Meditation is one such method in establishing a connection with yourself. It's funny, we will have an excuse for not having enough time for so many things that deem good for us, yet we have time or "find" time for things that stress us out! 

[PAUSE..THINK ABOUT THAT] Things that make you go....hmmmm. 

I was one of those who just couldn't squeeze another activity into my daily regimen. I had to realize that I'm the one who is creating or allowing my schedule to be the way that it was. It's about deciding what's important, and what do you value more; yourself or everything else. Keep in mind, that without valuing yourself above everything else, you will NOT be any good for anything else, right? 

I challenge you to take this moment to begin the process of connecting with yourself. Here is a link to a guided meditation (DON'T CLOSE THIS POST...LOL). Just try it, let your mind have a peaceful moment and let me know your thoughts. 

Get comfortable and click here to begin.

Enjoy!

Bench Donkey Kicks

Adding to the butt toning (or building) regimen, here is another one of my favorites, donkey kicks. These require really no equipment. You can do these on a bench, as shown, or the floor. I would strongly recommend that you place a mat or fold up a towel for your knees.  


Take your right knee and bring it toward your right elbow, while engaging your core, then swing the right knee out and up, and engage your glute muscles on the lift. Do a set of 20-25 reps, then repeat on the left leg. Opt for 2 sets on each leg.

The donkey kick works your lower back, core, legs and glutes. With every lift you are toning all your glute muscles.  This movement is great as an alternative to doing squats.   


No excuses - go ahead and have at it!

Never Giving Up!

Taking a moment to reflect on things in my life, remembering the obstacles that life had placed in my path, every bump, hurdle, cliff, mountain, ocean, windstorm, landslide - you get the picture, I just think - WOW! How did I manage.

I see myself as being very determined and I know that life is truly what we make it. Who wants to believe that the situations that we experience, are out of our control. Every challenge has a solution. You have to challenge yourself - to live! Why not? You can truly amaze yourself if you don't become defeated and decide to move forward. 















A few weeks ago, I was invited to share my story, my view, my challenge. I hope that in some way, that you too, are motivated to do more, to be strong, to overcome and to live like you've never lived before. I share this VeloSano Video with you. 

No matter what comes along in your path, never give up pursuing your journey!

Lying Leg Curls

The focus of this exercise is the hamstrings and glutes. The back of the thighs that tend to be forgotten in regular workouts. Grab a moderately heavy dumbbell and a fitness mat and get ready to hit the floor. 

First, get down on your hands and knees and place a dumbbell between your feet. Being sure to have one end of the dumbbell supported by the top of the soles. Hold the dumbbell securely and then lie onto your stomach.  Place your hands under your chin and rest your head on top of them.  

Now, keeping your thighs on the mat, begin to curl your knees up while keeping the dumbbell locked in between your feet. 

Continue with this movement, raising and lowering the weight for 15-20 reps. 

This is one simple, yet very effective move to build those muscles in the back of the legs. Enjoy!!!

When I Started My Yoga Practice

It was in mid-March of 2013, that I would think seriously about making yoga part of my lifestyle. For years, I felt that yoga was “too soft” and “tranquil” for me. I stretched, worked on my flexibility and even had countless conversations with people who swore by yoga. I just wasn't completely captured as it being something that would stimulate my current workout routines. It just wasn't my "yoga" moment.  However, it had always been in the back of my mind.  Especially, when I knew of all the benefits that yoga possessed. 

On March 21, 2013, my time had come. I decided that yoga would become part of my regular lifestyle. Not sure if it was due to my renewed spirit after the thyroid cancer experience or the fact that this time out, I vowed to be a much better resource to my trainees and my network with fellow instructors. Heck, the common goal for us is having a healthier lifestyle and a better quality of life.

I dove deep into my yoga practice and welcomed it into my life like a new found love. Looking back, I’m appreciative that I began my practice at this time of my life.  I don’t think I would have truly practiced it before or made the time. I was all weights and strength building with moments of teaching Zumba. Things happen when they are supposed to...right? 

We have the power over our bodies.  We can either take care of ourselves or not.  We can fuel ourselves with the right nutrients or not. We can stress out over everything or develop a method to controlling that stress.  Yoga brings it all together getting you to start from within – your mind, your spirit, your body. I appreciate that. NAMASTE!

Know the Affects of Wearing Heels

Let's talk about wearing heels. Being healthy is not just eating better, controlling stress and exercising. It also includes things like the shoes we put on our feet - HIGH HEELS! I have nothing against heels. Believe me, I have a nice collection of them. It's important to know how these beautiful and sexy shoes affect our bodies.  

Looking at Osteopathic.com, statistics show that high heels are one of the biggest factors leading to foot problems in women, with up to a third suffering permanent problems as a result of prolonged wear. These favorite sexy shoes, can cause a range of ailments, from ingrown toenails to irreversible damage to leg tendons. High heels have also been linked to overworked or injured leg muscles, osteoarthritis of the knee, plantar fasciitis and low back pain. 

The increased weight on your toes causes your body to tilt forward, and to compensate, you lean backwards and overarch your back, creating a posture that can strain your knees, hips, and lower back. I'm willing to guess that most women that wear heels and experience the above symptoms, relate them to the shoes.  The Huffington Post provides a really nice graphic illustrating the effects that these beautiful, sexy shoes have on our legs and feet. 

I'm not in favor of eliminating heels, but like everything else, being knowledgeable about the effects, you are able to make some solid adjustments to minimize future problems. 

Here are a few tips:

• Wear heels on days that require limited walking or standing.
• Alternate your shoe choice throughout the day or from one day to the next. Don't wear your high heels all day; and wear more comfortable shoes, such as athletic or walking shoes for commuting to and from work. Wearing shoes that allow your body to move naturally during walking will allow your feet, legs, hips and back to stretch.
• Stretch. Take time every day to stretch your calf muscles and feet. Osteopathic.com recommends putting a pencil on the floor and try picking it up with your toes.

When wearing heels, keep in mind the above tips and listen to your body.  Remember, it's not worth sacrificing your legs or feet for a moment of sexiness.  

Shrimp Salad Sandwich

This sandwich was so dang good.  You can simply taste it from reading the ingredients list.  On warm, hot days or days where you want something satisfying and light, you will enjoy this sandwich. 



Clean Eating Shrimp Salad Sandwich

INGREDIENTS:

• 12 oz frozen cooked shrimp (peeled, deveined and tails removed), defrosted, drained and roughly chopped (I prefer the uncooked shrimp)
• 1 stalk celery, finely chopped
• 1/4 cup nonfat plain Greek yogurt 
• 2 tbsp chopped fresh dill (dried dill works too. Only use about a teaspoon)
• 1 tbsp Dijon mustard
• Dash hot sauce (optional) 
• Sea salt and fresh ground black pepper, to taste

For the sandwich:

• 2 vine-ripened tomatoes, sliced 1/4-inch thick
• 2 lightly packed cups arugula or baby spinach 
• 4 whole-grain Kaiser-style rolls or whole-grain buns, split and toasted

INSTRUCTIONS:
In a large bowl, combine shrimp, celery, yogurt, dill and Dijon. Season with hot sauce, if desired, and salt and pepper. Divide shrimp mixture, tomatoes and arugula between rolls.

Nutrients per Shrimp Salad Sandwich (1/2 cup shrimp salad and 1 roll): Calories: 179, Total Fat: 2 g, Sat. Fat: 0.5 g, Carbs: 18 g, Fiber: 2 g, Sugars: 4 g, Protein: 21 g, Sodium: 370 mg, Cholesterol: 129 mg

Simple Quinoa Tabouli

The thing about eating healthy is to explore foods that you wouldn't ordinarily eat. People get so fixated on eating the same items over and over with the belief that it’s safer this way. NO! Why put yourself or your tongue on such boring restrictions. You don’t have to be a gourmet chef to create delicious and healthy meals. Besides, once you put forth the effort to create some healthy recipes, before you know it, you’ll be whipping up your own dishes and saving money too!

Quinoa Tabouli

1 cup dry quinoa (cooked according to package instructions)

After quinoa is cooked and fluffed, in a large bowl move it into a large bowl. Add cucumber, tomatoes, onions and herbs and toss to coat.

1 1/2 cups chopped cucumbers (I used one large cucumber)

1 ½  cups chopped tomatoes (or use cherry tomatoes - halved)

1/2 cup chopped onion (can substitute green onions)

1 cup fresh mint leaves, finely chopped

1 ½ cups fresh Italian parsley, finely chopped

Dressing: In a small bowl, whisk garlic and lemon juice. Drizzle in the olive oil. Add the cumin. Season to taste with Kosher salt and pepper.

1/3  scant cup freshly squeezed lemon juice (about 2 lemons)

1 garlic clove, grated

¼ cup extra-virgin olive oil

½  teaspoon ground cumin

½  teaspoon Kosher salt

¼  teaspoon pepper

Drizzle dressing into quinoa mixture. 

Absorb the Positive

The other morning as I was driving, I happened to catch a look at the moon. It was making its way west. I had to go and take a look from one of my favorite spots on Lake Erie. 

The streets here were covered with snow. The side streets were even worse, but I just didn't care. I made my way to the lake. Parked my car. Walked to an extremely cold spot and stood there and took in such a beautiful moment. 

It's times like these when the universe reminds you of how precious life is. How important it is to stop and look around you. Life isn't perfect and neither are we. But, if you take a moment out of each day and just absorb the positive around you, your eyes will open to so many more positive things. 

Being healthy isn't just physical, it's also mental. Hugs!

I've Returned...YAY!

I’m back. Since, my last entry, I got caught in the social media tornado! So, it’s not that I’ve fallen off the face of the earth, very far from that. It appeared that I had landed up in the “social media oz” that took me on the path to the “Land of Instagram”, playing with the flying “Tweets” and ended at “The Facebook City”…LOL!

I can say, it’s been a very interesting journey. It appears that I had to “re-route” a huge area of my life.  I had to let go of a major relationship.  Often times, we fight that feeling in our gut that tells us to let go.  Maybe, we think we will be seen as failures because it didn't work out. NOT! If things are always negative and where both people are not nourishing the relationship, it will have no life and die! I see myself as a success in making the decision to let it go. Lesson learned! New routes bring interesting paths and undiscovered territories. LOL!

I’m still learning more and more about my body after my thyroid cancer. I will continue to share as I hope that my story will help others to not give up on their goals. I have so much to share and look forward to the adventures of 2015.

Spinning - As in Indoor Cycling

Often times, I enjoy being a participant in a fitness class as much as I do being a fitness trainer. It gives me a chance to truly absorb the class and provide genuine feedback to my clients and trainees. It’s one thing to know about different classes and training techniques, but it’s something all together different when you can express these sessions from the view point of a trainee.

Spinning class. I was encouraged to attend one of my fellow yogi’s spinning class.  I had never taken a spinning class before and found myself to be a bit intrigued to attend this one.  It was at a nice spot in the Hingetown area of Cleveland, called Harness Cycle.  Of course, I had to visit their site to see just what the studio was about and I liked what I saw. I created an account and she and picked a Friday evening. The club’s “Happy Hour” cycling class offering $5 for the session. Nice, right?

            I packed my padded cycling shorts because I had imagined that there would be some soreness in my “saddle” area.  They provided towels and water.  The instructor assisted me with setting up my bike and then it was time for the class to begin.  I have to say, I love seeing other instructors display passion and energy in their classes. This instructor was definitely showing hers. Her music playlist was on point and had nice variety. The class was 98% packed and there were people of all shapes, sizes, ethnicities and gender.  A perfect mix. 

            Ordinarily, I am a pretty coordinated individual.  At a few times, I found it difficult to pedal a mile/minute and “tap” at the called out increments. Tapping is when you “tap that butt” on your seat. Love it…lol.  Her mix of using weights along with pedaling as well as tying in some push-up movements on the handle bars was impressive. The energy level was high and even if you needed to pedal at your own pace, it was okay too. 

            Would I do it again? Yes, I plan on it. Was my butt sore, yes, but I’m used to soreness especially when I know that I will be taking my body into new fitness dimensions.  You don’t have to be a size 2 to attend a spinning class, so erase that from you mind. I plan on sharing it with my trainees and who knows, I see a “fitness field trip” one evening on the horizon.

Looking to check out a spinning class? Check out this article and by all means, prepare your butt for the ride!

New Year, New Behavior 2014 - Status Check

It's hard to believe that we are approaching the month of May. Phew! Time flies. In January, many of you set resolutions/goals/accomplishments for this year. Well, time for a "2014 NEW BEHAVIOR" Status Check!!! WOO HOO!!!

Personally, I like to plan things out in increments for the year, it's easier for me.  For example, if you had decided to lose 50 pounds by the end of this year, at this time, you should be pretty close to half way towards reaching your goal...right?

This is your status check time. Take a moment to assess your goals. Are you on track? Have you given up and bailed out? If you are victim to the challenges that life tends to bring, you still have some time left. Let's say you may have started with losing 50 pounds, how about changing it to 25 pounds instead? 

It's time! You don't have to forego things for another year. If you have fallen off your 2014 plan so far. Don't let your inner voice convince you that it's okay to wait another year. Not when you can still get something accomplished this year. Now, if you are on course, pat yourself on the back and keep it going. 

Whichever your situation, we are only approaching May and many things can be done from this point out.  Balance is key and whatever your goal is for this year, you can plan on celebrating your success come New Year's Eve!

Need help with getting there? Share what you plan on accomplishing by the end of the year. You will be amazed with yourself when you reach your goal. 

Pause...take a moment!

Life keeps us busy. We are continuously going, doing, planning, texting, talking, typing, reading, eating, blah, blah, blah.  Pause for a moment, no matter where you are. Inhale the beauty. Inhale life. Inhale the appreciation of being in the present time. 

Hotel rooftop in New Orleans

"Happiness is an inside job." ~William Arthur Ward

Squat Touches

The target areas for this exercise are your quads, glutes and hamstrings. Stand and place your feet together, squat down, placing a slight, not deep bend in the knees and clasp your hands together. Be sure to not let your knees go past the tips of your toes. 

While squatting, tap your right foot forward, then tap it out to the right side, tap to the rear and return your right foot back to the starting position. Continue the touches on the right side, completing one set on the right. Then, switch to the left foot. Repeat. Do another full set on each leg. 
Your quads, glutes and hamstrings will thank you!