Friday, May 29, 2015

June & July PiYo Live Schedule

Just because the kids are off from school & schedules are out of whack doesn't mean that you cannot get your sweat on!!

June & July are busy months for our family, but I will still be offering PiYo Live classes whenever I am available. 

All classes are 1 hour, unless otherwise noted.

All classes are held at Tap Etc. - 131 E. Main Street in Front Royal, VA

Be sure to wear comfortable workout clothes to class.  Most participants prefer to take class barefoot, but you can wear sneakers or studio wraps if you prefer.  Bring water, a yoga mat, & a friend!

Hour long classes are $8 per session, 30 minute classes are $5 per session.  I accept cash, check, & credit cards

If you have any questions about class or you would like to schedule a special class for your group or business, email me at

Need help staying accountable with your health & fitness even when you cannot make it to class?  Check out my online accountability groups.

Wednesday, May 27, 2015

Blackberry & Chia Seed Refrigerator Jam

This recipe was so easy & the result was so delicious that I just had to share!

In a saucepan combine 1 pint blackberries & 1/3 cup water. Bring to a boil over medium-high heat just until berries burst & juices flow. *you may have to add additional water. Keep an eye on it & stir frequently.

Remove from heat & stir in 1 Tbls. chia seeds. Transfer to a glass container with a lid & refrigerate for at least 1 hour before eating.

Simple. Delicious. Naturally sweet.

3 Day Refresh & Clean Eating Bootcamp

Are you feeling a little "fluffy" after the long holiday weekend?  Or just want to shed a few pounds & inches for swim suit season?  What if you could get some long-term results with easy-to-follow clean eating meal plans & recipes?  Join me June 1-30 for the 3 Day Refresh & Clean Eating Boot Camp.

What is the 3 Day Refresh?
The 3 Day Refresh is an easy-to-follow cleanse to clean up your system & help you jump-start weight loss or to help you shed those last few pesky pounds.  You get a step by step guide, including simple & delicious recipes to use during the 3 day program. (Yes! You get to eat real food during the 3 Day Refresh)  You will also drink one dose of Shakeology daily, along with Vanilla Fresh shakes with your afternoon & evening meals, & a Fiber Sweep drink once per day.
I never felt like I was "starving" during this safe, effective cleanse & the results are evident from the picture above.
The 3 Day Refresh & Clean Eating Bootcamp group will be run via a closed group on Facebook.  I will be doing the Refresh right along with you & sharing tips & tricks to get smoothly through the program.
After we have completed the 3 Day Refresh, we will continue through the rest of the month learning the basics of clean eating.  I will share meal plans, food prep ideas, healthy family-friendly recipes, snack ideas, tips for eating out & vacation, incorporating a dense dose of daily nutrition with Shakeology, how to navigate parties & cook-outs, plus lots of fun & support.
Ready to join?
After you purchase your challenge pack, join the 3 Day Refresh & Clean Eating Bootcamp closed Facebook group by clicking here & request to join.
Have any questions or want to find out more before you join?  Email me at

Tuesday, May 19, 2015

Healthy, satisfying snacks

Folks often think that snacking is a bad thing...but if you want to keep your metabolism burning all day, snacking is actually a GOOD idea.  The key is making HEALTHY snack choices, sticking to proper portion sizes, & not eating too frequently.

Ideally, you should be eating every 2 1/2 - 3 hours throughout the day.  So instead of 3 big meals, you are having 5-6 smaller meals / snacks spread out throughout the day. 

Here is an example of what that might look like for a day:

sample meal plan
Max 30
Cardio Challenge
AM Snack
egg white oatmeal (1 red, 1 yellow) with apples
salad, left-over steak, dressing, clementine
PM Snack
cucumbers, homemade clean eating black bean dip
baked cod, mixed veggies, brown rice

I look at my nutritional needs as a whole for the day / week when I am planning.  I generally plan my meals first & then use my snacks to fill in any gaps, like needing to fit in another serving of vegetables.

I also like to keep my snacks simple to grab & go, as well as kid-friendly - because when my kids see me snacking they almost always want to join in!

Some of my favorite go-to snacks:
*apple & 12 almonds
*cucumbers / carrots & hummus or black bean dip
*mini bell peppers & string cheese
*plain Greek yogurt with fresh berries & cinnamon
*apple nachos
*multigrain unsalted rice cakes with all natural nut butter & fresh berries or banana slices
*hard boiled eggs & fresh vegetables
*air popped popcorn & raisins

Multi-grain unsalted rice cake, 1 Tbls. all natural peanut butter (only ingredient is peanuts!), fresh strawberry slices, & a sprinkling of Chia seeds...take a ride down to flavor town.