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Next Chapter…

Next Chapter…

I am very pleased with my showing at the North Americans, my final show of the season.  I earned third place in both of my divisions and can’t say I’m unhappy about it.   Though most competitors feel they would’ve, should’ve, could’ve placed better, whether due to…

Challenge Yourself to Greatness

Challenge Yourself to Greatness

I really don’t know what has happened to me. I was once quite the dare devil. I wanted to sky dive, bungee jump and a mass of stupidity in between. I believe the new found fear of heights and extreme sports isn’t so very new to me. It must be at least 10 years old,…

Ch -Ch -Ch Chia …

Ch -Ch -Ch Chia …

If you haven’t already incorporated this super-food into your arsenal, you better get on it. I use Chia seeds in my protein shakes every morning.  Yes, also the same Chia as Chia Pets in which you grow on the head of a ceramic cat or monkey.  It is, however, also…

North Americans, Here I Come!

North Americans, Here I Come!

As I eagerly await its arrival, I look back on this year and can barely believe how far I’ve come as an athlete.  Like Phoenix Gaston looking down from above, my view of my achievements is overwhelming to me.  Pain is temporary because the feeling of achieving the…

Chocolate Chipotle Pork Tenderloin

May sound strange, but I promise it’ll be a hit at your next gathering.  Football season is nearly here, try this on the grill or in the oven for a real hit.  The sweet and the smoky flavoring pair well together on this dish! If you haven’t seen the video for Muscle…

Dark Chocolate Cranberry Protein Cookies

Dark Chocolate Cranberry Protein Cookies

 Ingredients: 1 egg 1 scoop vanilla protein powder (Optimum Nutrition Gold Standard Whey French Vanilla Creme) ¼ c dried cranberries 1/3 c honey ¼ c dark chocolate chips 1 tsp. vanilla  ¾ c coconut flour ½ c unsweetened applesauce Instructions: Combine all ingredients…

Healthy Protein Ice Cream

Healthy Protein Ice Cream

  Here’s my latest video for Muscle and Fitness Hers on how to make a healthy version of ice cream.  You’ve seen me do it before, but this recipe can be made to incorporate any flavor you’d like.  If you haven’t seen it already, check it out here:  …

Stuck in a rut?

Stuck in a rut?

Are you committed to your health? What steps are you taking to get enough exercise, good nutrition and rest? The strategic balance between these components can be quite a struggle along with daily stresses, but those who make excuses rather than changes will see no…

Does Your Eating Support Your Training?

Does Your Eating Support Your Training?

  Happy Monday everyone!  I hope the weekend treated you well.  Or, that you are recovering nicely from it 😉 Ever wonder why you seem stuck in a rut, or you’ve hit a plateau?  Maybe you train intensely several days a week but can’t figure out why the scale won’t…

Stop Making Excuses!

Stop Making Excuses!

  If you are ever feeling like things aren’t going your way, maybe you are too busy making excuses. I’m too tired, hungry, lazy, uninspired, etc. Maybe you should make the conscious decision to just get after whatever it is that ails you and attack it. For when…

Paleo Chicken Nuggets

Paleo Chicken Nuggets

My first of many healthy recipes for Muscle and Fitness Hers is up now.  I am so thrilled to be sharing my recipes with all of you via video!  It’s taken some getting used to, because I can stand nothing more than watching myself back, but it’s been a fun project for…

Priorities | Learning to Put Your Needs First

Priorities | Learning to Put Your Needs First

Do you every feel like you are being pulled in several directions at once?  Your husband, kids, friends and family all want a piece of you.  Call it women’s guilt or mommy guilt, but It can be challenging to turn down people when your plate is full.  This is an art…

Why Does HIIT Training Work?

Why Does HIIT Training Work?

First of all, what is it? HIIT or High Intensity Interval Training is exercising for short, intense bursts followed by a less intense period of rest. This is also known as Tabata training. This will get your heart rate up and then allow it to come down again, briefly….

Be in the Moment

Be in the Moment

Its 3:00 am when a tiny voice enters my room, crying out in discomfort.  I open one eye and realize it’s my son.  He climbs up in bed and tells me his ear hurts.  I get him some Motrin and he settles in between us.  I lie there restlessly trying to fall back asleep. …

Paleo Espresso Encrusted Beef Tenderloin

Paleo Espresso Encrusted Beef Tenderloin

Having recently had this at a friends home, I knew instantly I had to make this for myself.   It was out of this world good!  The kids were all over it like vultures.  I’m glad it was decaf!  This had such a full-bodied flavor and it was simply outstanding.  Using a…

Family Values – It’s Whats For Dinner

Family Values – It’s Whats For Dinner

I sometimes sit back and reflect on how far I’ve come and from where I’ve been. I grew up in a rather small family with only one  younger brother. We never really had lots of cousins around the way my children do now. To see both sides of the coin has really given me…

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