No Weights? No Worries. BACK & ABS Exercises you can do anywhere.

Dolphin Kick >> 

How to: Position yourself face down on a bench so that the crease of your hip is at the end of the bench. Your feet should be resting on the ground with your hands firmly engaged on the underside of the bench for support

(a). Straighten out your legs while raising them up while engaging your abdominals, glutes, hips and spinal erectors in your low back. Your toes should be pointed away from your body and above your head at the top of the movement (b). Hold this static position for 5 seconds by firmly engaging nearly every muscle in your body, before dropping the feet slightly below the bench and contracting again for 4 additional reps (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.Dolphin-Kick

Superman >>

How to: Lie facedown with your chin on the ground and eyes at a neutral gaze. Your ankles should be touching with toes pointed under you

(a). Reach your arms straight out above your shoulders so your palms are resting flat on the floor. Engage your back, glutes and shoulders to pull yourself a few inches off the ground (b). Your arms and legs should remain fully contracted so that your hands and feet are elevated to the same relative height at the top of the static hold position. Hold this position while fully engaging your body to “fly” like the man of steel (c). Repeat for 3 reps with a 15-30 second static hold, and 30-60 seconds rest between sets.


Hip Hinge (aka Good Mornings) I love these more with weights >>

How to: Stand up straight with your hands on your hips. Your feet should be slightly wider than your hips and firmly planted on the ground. Start the movement by engaging your core, pushing your ribs down and pulling your shoulders slightly back with a neutral neck position

(a). Bend forward at the waist in a slow and controlled manner while keeping your shoulders in line with your hips (b). Keep your back, glutes and hamstrings engaged throughout the exercise. Bend forward until you are parallel, or just above parallel to the floor, before bringing yourself back up to the starting position and repeating (c). Note: A common error to this exercise is rounding the back, resulting in a loss of the neutral spine position. Form is crucial to this exercise and should be replicated perfectly on each rep to avoid injury and get the most out of the exercise. Repeat for 3 sets of 10-15 reps, with a 30-60 second rest between sets.



The Bicycle Crunch >> (beg)

lie down on the floor and put your hands behind your head. Do not lock your fingers as you don’t want to be pulling your head upward during the exercise using your arms. Raise your shoulder blades using the abdominal muscles, like you’re performing a crunch. Next, elevate your knees so that your knees are bent and your calf muscles are parallel to the floor. Begin by slowly pedaling your legs like you’re riding a bicycle. Compress your abdomen with each “row” by touching your knee with the opposite elbow as you draw the knee up.

Maintain your breathing – do not hold your breath. Your shoulders should remain elevated and you should not be using your hands to keep them elevated. This will ensure the maximum use of the abdominal muscles.Bicycle-CRUNCHES

Clothespins>> (adv) *in Yoga we call it BOAT

To perform, lay down and straighten your legs. Begin by sitting up in a semi-seated position while contracting your abdominal muscles then lift your legs to a 45 degree angle. Reach out toward your shins and hold the posture while contracting your abs. Return to your starting position slowly, under control shutterstock_789673271

Flutter Kicks>> (adv)

Lay on the floor with your legs straight. Place your hands under the outside of your gluts to support your lower back & raise your legs off the ground to a point where they are approximately 8-12” from the ground. Begin by raising one leg up to about 18-20” while lowering the other leg slightly then alternate the legs. Continue alternating for the full duration. If you need to take a break during this exercise, pull your knees to your chest & hold that position as if you were curled up into a ball. When ready, extend & go againFLUTTER_KICKS

SPECIAL NOTE! Please do  a little blood pumpin’ warm-up & treat youself to a 2-3 min cool down with some seated and lie-down spinal twists. GREAT JOB & Feedback is welcome.


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Healthy Peanut Butter & Nanner Wheat Cookies – Healthy DOG treats

If you know me, I don’t bake . . . but for my puppies I can make an exception. Plus you don’t have to be really fancy with these, homey & rustic is better. Once you’re done cool & store in a container or jar. I used BIG old cookie cutters to speed up the pain of baking.
*TIP: If the batter gets to dry & hard to mix, add a splash of oil or milk & blend it with your hands. 
3 eggs
1 cup nat. peanut butter
1-1/2 cups mashed banana
3 tablespoons honey
1 egg white, lightly beaten
3 cups whole wheat flour
1-1/2 cups wheat germ / wheat bran (if you don’t have it use a dry grain mix or some dry oatmeal)
splash of milk / 2 tbsp veg oil
photo 5 (2) photo 1 (3) DIRECTIONS:
I scaled this recipe’s ingredients to yield a new amount (30).  This recipe made 3 1/2 baking sheets full of cookies.
1. Preheat oven to 300 degrees F (150 degrees C). Lightly grease a baking sheet, use a bit of veg oil rubbed w/a paper towel
2. Drop eggs in bowl, beat them. Add nanners, smash it. Add SOFT peanut butter (I had to heat mine in the microwave a bit & if it has oil on top, its fine. Add the honey to the bowl; blend thoroughly. Stir in the flour and wheat germ; mix well – beaters if you choose, but in the end I ended up using my hands. Turn dough out onto a floured board and roll to 1/4 inch thick. Cut into desired shapes with a cookie cutter, place on prepared baking sheet, and brush tops with egg white.
3. Bake biscuits in preheated oven until dried and golden brown, about 30-37 minutes, depending on size. Remove from oven and cool on a wire 1photo 4 (2)  photo 3 (2) photo 2 (2)

photo 2 (3)

GIMME COOKIE NOW! Dog approved

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Wild Rice and Edamame Salad Recipe – A Colorful Summer or Fall HIT!

This gallery contains 7 photos.

    This recipe as it is makes about 7 cups, so its great to put as a side for summer meals instead of boring old rice or you can make it and take it. 40 mins plus chill time … Continue reading

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apple & banana paleo pancakes


ohhh yum! Enjoy this super easy power breakfast that is PALEO friendly too!

1 apple, shredded (should be about 3/4 cup, give or take)
1 mashed banana
… 4 eggs
1 teaspoon maple syrup
1/2 teaspoon apple cider vinegar
2 tablespoons coconut oil
1/4 cup coconut flour
pinch of salt
1/2 teaspoon baking soda
1/2 teaspoon cinnamon

heres what you do :

  1. Mash banana in a bowl. Mix in grated apple, eggs, maple syrup, apple cider vinegar, and coconut oil.
  2. In another bowl, whisk together coconut flour, salt, baking soda, and cinnamon.
  3. Slowly whisk the flour mixture into the banana/apple mixture.
  4. Heat coconut oil or butter in a pan over medium heat.
  5. Spoon batter into the pan and cook thoroughly on each side. Flip several times to keep the pancakes cooking evenly.
  6. Serve with fruit, butter, and/or maple syrup.
  7. Store leftovers in an airtight container and refrigerate
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Super-Powered Nut Butter RECIPE

nutbutterSuper-Powered Nut Butter:

2 C. Raw Almonds

2 C. Raw Cashews

1 C. Raw Pecans

1/2 C. Sunflower Seeds

2 T. Hemp Seeds

2 T. Sesame Seeds (I used black and regular)

2 T. Flax Seeds

2 T. Chia Seeds

1/2 C. Unsweetened Dried Shaved Coconut

1/4 C. Pure Maple Syrup

2 t. Kosher Salt

Ok, ok, so just really use whatever nuts and seeds you have, I know this list is a bit ridiculous, but my pantry is pretty awesomely stocked at the moment. You may also need to halve this recipe if you have large food processor envy.

Method: Preheat oven to 350 degrees, roast nuts all nuts and seeds on a large baking sheet (except coconut) for 5-7 minutes, stirring once. Add shaved coconut to the nuts and seeds and roast for a few minutes more until the coconut turns golden. Remove from oven. Let cool briefly. Add to food processor and let ‘er rip. You may have to scrape down the sides a couple of times but in 5 minutes or so it should start to come together and stop looking like very finely ground nut flour. When that happens, add the maple syrup and the salt. If you notice steamy fragrant luciousness emitting from your food processor, you’re not the only one, and no the motor isn’t malfunctioning, the nut butter is heating up under blissful pressure. Process for a couple more minutes until delicious. Eat while gooey and warm and turn into a veganaut superhero

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539684_324728954315115_1418182258_nWEIGHT LOSS WATER. Nice reset for your body. I am not claiming that this flushes fat from your system, but it will make you feel better and your body NEEDS water!

You should drink at least three 8 oz glasses per day, they say the longer it sits, the better it tastes. You can eat them as well but they are intended as flavoring and still work, so that is a personal choice.

>The Vitamin C turns fat into fuel, the tangerine increases your sensitivity to insulin, and the cucumber makes you feel full.

>Try it for 10 days and see what you think, feel free to post on this blog

Ingredients per 8 oz serving :

Water 1 slice grapefruit

1 tangerine

½ cucumber, sliced

2 peppermint leaves

Ice – as much as you like

Directions :

Wash grapefruit, tangerine cucumber and peppermint leaves. Slice cucumber, grapefruit and tangerine (or peel). Combine all ingredients (fruits, vegetables, 8 oz water, and ice) into a large pitcher. Stir & Enjoy!

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Recipe: Detox Shakeology

If you do not currently own SHAKEOLOGY TROPICAL , please visit my website and grab a bag and learn more about what it can do for your health >>


feel great and do it the SAFE way

feel great and do it the SAFE way

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