Hot Yoga in NY

I’m in New York and I’m loving it.

Travel outfit

We arrived last night around 8pm, after settling into our hotel we had dinner at an expensive but tasty Chinese Restaurant. 
This morning I got up bright and early and hit a Bikram Hot Yoga class. If you have been following my blog for a while you know I swear by this type of yoga, but it isn’t for everyone. 
On My Way to Hot Yoga Baby 

The room is heated to 105 degrees with 40% humidity, you complete the  same 26 poses (13 standing, 13 laying) in the same order every class, it’s a 90 minutes torture session that I love.  
The heat and humidity make you sweat like your in a sauna, you are able to stretch more because your muscles and joints are loose and warm. On top of all that my skin always tightens up after a class, who doesn’t need an instant body lift. You also look a little slimmer because of all the sweating that takes place and my face glows.
When your done you feel like a wet towel that’s been rung out in every direction. 
Check out the Studio 

Fake grass to play with once you remove your shoes 

They have a chalk board where you can write positive stuff, you know I love that kind of stuff 

This was my first Bikram yoga class outside of California. I enjoyed myself, the teacher, the students, but I enjoyed the studio more then anything. 
I’ve never been in such a posh Bikram yoga studio, they usually smell like funky sweat and some studio can be cult like, but not this one. I am in the heart if Manhattan and I felt welcomed and cherished. 
On top of all that class was only 10 bucks!! All drop in classes in the Bay Area start at $20 and go up from there. I think I got a special deal because it was a week day. Whatever the reason the price made the class that much better. 
If your ever in the area you should defiantly check out Bikram Herald Square. You won’t be disappointed. 
After class I had turmeric drink, not tasty, but great for you 

After that taxing/energizing workout I came back to the hotel, shower changes and now we are out and about heading towards the East Village for some good eats.
I’ll be in touch!
Blessing friends 
Check out

How to Get Back On Track After Screwing Over Your Diet

It happens to all of us, even me. You get through a few days or the few weeks of healthy eating, you’re proud of yourself, you feel strong, healthy, and on your way to that dream body you have always longed for. You feel like this is it, it’s going to work this time, I’m going to really make a change. 

Then you smell a freshly baked treat or your friends order fries your favorite, and you just can’t resist partaking in a fatty greasy FREE meal at home, work or friends house. 
The damage is done, you already fell off the wagon, the question is… What Now?  You already ate the bad food, you already feel horrible about it, what do you do to get yourself back on the right track before you give up, throw your hands up and say… FUCK IT!!!

How To Get Back on Track After Screwing Up your Diet

This situation happens to the best of us, from the lazy 300+ pounder to the fit 10% body fat triathlete. We are all human and humans are weak which can leads to bad food slip-ups.
I have bad food slip-ups at least once every two weeks, if not every week. Many people have asked me what keeps me going, what keeps me motivated, what do I do when I fall off the wagon and devour the worst food imaginable???
Keeping it 100% real with  you, nothing happens. I get a little disappointed with myself and than I keep moving forward, I know moving forward is the only thing that’s going to keep me sane and in-shape. 
As much as I would like for everyone to be like me and let your failures roll off of your back like water on a crocodile, some people are a lot more sensitive I am. They can’t just say, oh well… Some, if not most, are devastated with any set back that may come. 
Do’s & Don’t to keep in mind after you fall off the wagon

Cut out sugar for the next 24 hours and eat “clean” 
Less sugar + Less Salt + Less Fat = Clean Eating / Diet Reset
Eat good sources of protein and fiber (whole foods) with every meal
These foods help slow digestion and keep insulin levels level
Happy Insulin = Minimal Food Cravings  
Exercise helps clam us down and suppresses the stress hormones that causes our “junk food” cravings 

Adequate sleep, at least 7-8 hours of sleep a night, ensures our *leptin and **ghrelin hormones stay level. When these chemicals are well maintained it keeps our cravings to a minimum. 
*leptin is the hormone that tells us we are full
**Ghrelin is the hormone that tells us we are hungry 
Have breakfast
Even if you wake up feeling guilty, full, and sluggish from over eating the night before, force yourself to eat breakfast. Eating breakfast resets your body and gets your metabolism going, which helps  you set the tone mentally for a regular eating day 

Drinking water helps you feel full so you won’t be as tempted to overeat

Have a filling salad for lunch
The water in vegetables will help hydrate you and take away that “food hangover” feeling

Eat an afternoon snack
A handful of almonds, a piece of fruit, or a smoothie will work
Its important to keep your metabolism going so you don’t suddenly crash and overeat again

Cook Dinner at home
Broiled fish or meat, roasted veggies, whole grains like Faro and Barley
These foods will give you the nutrients you need without all the processed gunk, that only bloats you anyways. Re-boot your body with some home cooking. 

Starving yourself puts your body into starvation mode which activates stress hormones and puts you in a state of inflammation. It also disrupts your normal metabolism and minimizes calories spent
Calories Spent = More Food Stored = Bad Idea
Do a juice Cleanse
Your body needs more then juice after a day of bad eating
Stick with healthy clean foods to reset your diet. 

Beat yourself up
Ok Ok Ok… You fell off the wagon, that doesn’t mean your the worst person in the world, you’re not fat, worthless, weak, or a failure. You are H-U-M-A-N. Lets say that together out loud: I AM HUMAN… MY FAILURES DO NOT DICTATE MY FUTURE… I AM IN CONTROL

I’ve done this 1 million times, I don’t stay on my diet, so instead of jumping back on the bandwagon, I decided to give up. 
This is a trap, don’t quit, keep moving forward
Your set back is just a set up for success. 
Now go kick your diets booty!!!
I am so sorry that this posting is coming in a little late. I’m on my way to NY, heading to the Superbowl. I believe I’m somewhere over Texas as I type right now. 🙂
I’ll be blogging from NYthe rest of the week 
That’s all today friends
Have a wonderful Hump Day 
Michelle Davenport – a SF based nutritionist 

Challenge Mondays

Hi Friends

Today is…

Challenge Mondays

This week has been a great one for me, I finally feel like I’m attacking my New Year Resolutions, finally. 

I got outside and exercised for the first time in a very very long time, now I’m not sure why I ever decided to workout inside. I love being out in the open air, breathing it in, hanging out with other exercisers, whistling with the birds, and torturing myself on San Francisco infrastructure. 

Last week I asked you to pull out your old jump ropes and get to jumping. I had a good time jump roping, I didn’t find a love for it, but it defiantly gets you where your trying to go, with no short cuts. 

Fitness Challenge

I don’t know about you, but last week challenge reminded me that I don’t enjoy jumping rope as much as I did when I was a child. The difficult with jump roping is the fact that there is no break, no easy set, no active recovery, you are 
jumping – jumping – jumping – jumping… 

If you need a break you have to stop jumping, which only leads to having to start jumping again. Can you tell I didn’t absolute LOVE this weeks challenge. 

 You’re not always going to enjoy your exercise routine, but that’s no excuse to skip it. 

This week I challenge you to
Complete these 5 exercises 
Complete each round of exercises 
Rest for 60 seconds
Repeat until you reach 3 sets of each exercise

60 Seconds Jump Roping 
No Stopping
3 sets

Stability ball – Medicine Ball Draw-Ins
8 reps – 3 sets

Single Leg Touch Downs

8 reps – 3 sets

Dead Lifts

8 reps – 3 sets

Up Downs

8 reps – 3 sets

These are the same exercises I posted on Friday. 
Each one works more then one body part, they are challenging but defiantly doable for a beginner. 

If you need details on how to properly complete each exercise check out Fridays posting for detailed instructions. 
Or click on this link


Nutrition Challenge
We are getting a little more intense with our challenges this week.

Last week I challenged you to make sure to eat at least one serving of vegetables a day. I hope you were successful, because last weeks challenge will help you in this weeks challenge.

I challenge you to replace one meal a day with a green smoothie

I’ve previously written about the benefits of green smoothies, but here are some more tips if you are not fully convinced 

    • Smoothies starts your day out on a healthy note
    • If you consume a large Green Smoothie for breakfast you should be satisfied until lunch
    • The protein and calories in a Green Smoothie should ward off mid-morining hunger
    • No other breakfast is so jam-packed with naturally occurring vitamins, minerals, and antioxidants
    • Reduced your coffee spending – Green Smoothies give you plenty of natural energy
    • With one Green Smoothie in the morning you can cover your entire recommended five daily servings of Fruit and Vegetables

You can purchase a Cheap Blender to be kept at home or work to make it easier to whip up a Green Smoothie. 

For Green Smoothie Recipes Check out my friend Anna at
If you didn’t notice I’ve combined the last two Nutrition Challenges into one major challenge

With such great deals on blenders… 
what’s your excuse now???

Self-Help Challenge

This challenge has proven to be successful with most of my clients. I know you will enjoy this one

I challenge you to:
Write a letter to your future self

Your letter should fully answer and expand on all of these questions

  • Where do you see yourself 5 years from now
  • Will you be the same or different
  • What kind of person will you be
  • What kind of person do you want to be

Start with this sentence and expand:

A year from now I will…

When the letter is done seal it

Make a date reminder on your calendar and open it one year from now

Now Start working towards the person you want to open the letter

Challenge Mondays have been very successful this month. I’ve  received many emails from readers about how exciting it is to have a road map for successful change. 

This was only the first month… Keep challenging yourself and remember you are not alone. 

We are all evolving together

Thats all today friends

Maxi-Matic Blenders
Hamilton Blenders
Oster Blenders

My Favorite Exercises – That Can be Done Anywhere & Mavericks Surf Contest

Hi Friends

Today is all about: 

My Favorite Exercises 
That Can be Done Anywhere 
Mavericks Surf Contest
I’m starting to workout outside more. I’ve been traveling a lot lately and when I get back into town the last thing I want to do is exercise inside. It could also have something to do with the amazing weather around the Bay Area recently. With highs of 72 degrees, it makes me remember why I never relocated to the east coast. 

Nestled at Lyon and Green, lined with multi million dollar mansions, active birds, and other people trying to master these concert butt lifters are the Lyon Street Steps. There are 260 stairs broken up in 3 different sets. The first sets of steps will kick your butt and challenge your cardio endurance, the 2nd set seems like it was made for active recovery, the third set of steps are manageable, but they still burn. 

I started running these bad boys this week, and I plan on keeping them in my workout routine for a while. There is something about workout outside that makes me happier, which makes me workout out that much harder. 
My Favorite Exercises 
That Can be Done Anywhere

Since I have my cardio workout under control, it’s time for me to add in some of my favorite exercises that can be done anywhere. I have to make sure I’m getting a full body workout, even when I’m not in the comforts of my local gym. 
Here is a list of my favorite exercises that can be done anywhere. Check them out and get comfortable with them, they will be part of the Fitness Challenge this Monday.
Single Leg Touchdowns
Targets: Legs, Core, & Balance

How to Complete the Exercise
  • Stand balanced on one leg
  • Posture is neutral, back should not be over arched or rounded
  • Slowly bend at the hips, knees, and ankles
  • Reach down and touch the outside of your supporting legs foot with the opposite hand
  • Return to starting position
  • Keep Core Tight


  • If you are initially unable to reach all the way down to your toe without falling over try reaching mid-shin, or as far as you can comfortably go instead
Stability or Medicine Ball Draw-Ins
Targets: Core, Hamstrings, & Balance

How to Complete the Exercise

  • Lie on back with your heels and the bottom halves of your calves on a ball, toes pointing towards the ceiling
  • Place your arms straight out to your sides palms on the floor
  • Squeeze your glutes and press your hips up towards the ceiling so your body is in a straight line from your Chest to your ankles
  • Keep Core Tight
  • Slowly exhale while bringing the ball in towards your body by bending your knees
  • Draw the Ball in as far as you can then slowly return to starting position


  • Keep your knees lined up with your ankles and do not let your hips sink or hike up at all during the exercise
  • Hips should be level the entire time
  • Draw-ins will put your hamstrings and core to the test 
Dead lifts
Targets: Hamstrings, Booty/Glutes, & Lower-back 

How to Complete the Exercise

  • Stand holding a dumbbell (or heavy bottles of water) in each hand with arms shoulder-width apart, hanging straight down
  • Position legs shoulder-width apart and knees slightly bent
  • Squeeze shoulders blades together in back and keep your chest high
  • It is very important to keep your upper body in this position throughout the entire exercise
  • Tighten your torso * INHALE * slowly bend forward from the hips, pushing your butt back
  • Keeping your shoulder blades retracted and chin tucked, slide the dumbbells down legs and bend down as far as you can go **but not father then mid-shin, until you can feel a stretch in your hamstrings
  • Pause fro a second at the bottom * EXHALE * Squeezing your glutes and return to starting position 
  • As you raise visualize the hinging motions of your glutes powering your lift. 


  • Protect your back in the following ways: 
    • Go Slow – Dead lifts should not be done quickly
    • Do Not let your back round – Keep it arched throughout the exercise
    • If you are unable to keep shoulders back and chest high you maybe going down to far 
Up Downs
Targets: Arms, Shoulders, Chest, Back & Core 

How to Complete the Exercise 

  • Start in plank position – Spine Neutral, head and hips in straight line
  • Arms are directly under shoulders, Core Tight, feet slightly closer then shoulder-width apart
  • Keeping your care tight, lower your left arm until you are resting on your forearm
  • Then Slowly lower your right are until you are resting on your forearm
  • Lift left arm and push yourself back up until resting on your hand
  • Lift right arm and push yourself back up until resting on your hand
  • You should be back in the starting plank position
  • Repeat starting with opposite side


  • Keep Core Tight throughout the entire exercise  
  • Do this exercise on a mat, forearms can get sore
  • Make sure your hips don’t sag or arch
  • Body should stay in neutral alignment throughout the entire exercise 

    Try out these exercises, you will see them in a couple of days… 🙂 

    Mavericks Surf Contest
    I’ve lived in Northern California all of my life, and I have heard countless stories about the mavericks Surf Contest. The stars have never aligned allowing me at attend the actual event, since spectators are not really allowed, but that doesn’t mean I’m any less excited about the event. 

    The announcement went out yesterday the contest is going to be Today!!!
    Here are some facts about Mavericks if you have never heard of the best surfing contest in the world
    The waves at Mavericks gets there shape from under water rock formations and caves
    The Contest is held only once a year and is an invite only event
    This year the waves are predicted to reach over 40 feet
    Only 24 of the worlds greatest surfers are invited
    The contestents only have 24 hours to get to Half Moon Bay and surf these legendary waves
    After riding a Maverick wave surfers can be underwater up to 5 minutes 

    I’m going to catch the contest on TV today. Perfect start to an awesome weekend. 
    Have a wonderful weekend friends




    Gluten Free Facts & Easy Chicken Noodle Soup + Chocolate-Caramel Brownies

    Hi Friends,

    Today is all about:

    The Advantages & Disadvantages of a Gluten Free Diet
    Gluten Free 
    Chicken Noodle Soup 
    Chocolate-Caramel Brownies 

    Lets dive right in…

    Advantages of a Gluten Free Diet

    • People with Celiac Disease can not process natural Gluten found in foods
    • Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats
    • Eliminating gluten and maintaining a gluten free diet can help reduce your risk of heart disease, certain types of cancers, diabetes, help body ward off viruses and germs
    • Many gluten-free foods are full of antioxidants and essential vitamins and minerals
    • On a gluten-free Diet you will usually consume more fruit and vegetables, because there are several foods sources that are not starchy and almost completely gluten free
    • Many processed foods have a lot of gluten, which is essentially unhealthy for you
    • By eating only gluten-free products you will also be eliminating unhealthy oils from your diet, like unhealthy carbohydrates found in bread products like doughnuts and pastries
    • A gluten-free diet can be healthy, just be cautious
    • Most foods that are Gluten Free can help promote healthy weight loss, just makes sure to pay attention to the labels and be aware of unhealthy replacements   
    Disadvantages of a Gluten Free Diet

    • For people with Celiac Disease, a gluten-free diet is essential, but for others “unless people are very careful a gluten free diet can lack vitamins, minerals, and fiber” says Peter HR Green MD, Director of the Celiac Disease Center at Columbia University

    My Opinion
    Every little step in the correct direction counts. I do not have Celiac Disease but that doesn’t stop me from creating delicious Gluten Free Meals and devouring them with a huge smile on my face. 

    I’ve been trying to be gluten free once or twice a week, to switch up the diet, and keep the belly happy. So far, so good. 

    As long as you don’t go overboard, a gluten free diet can beneficial to almost everybody. 

    Now lets get to the good stuff

    Quick Chicken Noodle Soup

    Its not too cold on the West Coast, but other parts of the country are knee deep in snow. This soup is easy to make, healthy, delicious, and gluten free. 

    *Tip heat broth mixture in microwave to jump start the cooking. While broth mixture heats, sauté the aromatic Ingredients in your soup pot to get this dis underway. 

    1 Cups water
    **1 (32oz) carton of fat free low-sodium chicken broth
    1 tablespoon olive oil
    1/2 cup chopped onion 
    1/2 cup chopped celery 
    1 medium carrot chopped
    1/2 teaspoon salt
    1/2 teaspoon freshly ground pepper
    6oz gluten free fusilli (short twisted spaghetti)
    **2-1/2 cups cooked shredded skinless, boneless rotisserie chicken breast
    2 tablespoons chopped flat leaf fresh parsley

    Combine 2 cups water and chicken broth in microwave safe dish and microwave on high for 5 minutes

    While broth mixture heats, heat a large sauce pan over medium-high heat

    Add oil to pan, swirl to coat

    Add onion, celery, carrot, salt and pepper, saute for 3 minutes or until almost tender

    Add hot broth mixture and pasta

    Bring to boil and cook for 7 minutes or until pasta is almost al dente

    Stir in Chicken, cook 1 minute until thoroughly heated 

    Stir in Parsley

    Makes 6 Servings – Serving size about 1 cup
    231 Calories, 4.9g fat, 0.9g sat fat, 2.4g mono, 0.7g poly, 21.7g protein, 23.6g carbs, 1.7g fiber, 50mg chol, 1.4mg iron, 586mg sodium, 31mg Calc

    **Check to make sure these products are 100% Gluten-Free

    Easy Chocolate-Caramel Brownies

    I love brownies and I’m constantly searching for ways to make these savory treats healthier…JACKPOT!!!

    2 tablespoons fat-free milk
    27 small soft caramel candies (about 8oz)
    1/2 cup fat-free sweetened condensed milk (not evaporated fat-free milk)
    1 (15oz) package gluten free devil’s food cake mix
    7 tablespoons butter, melted
    1 large egg while lightly beaten
    Cooking spray
    1 teaspoon gluten-free all-purpose flour
    **1/2 cup chocolate baking chips 

    Preheat over to 350 degrees

    Combine fat-free milk with candies in a bowl and microwave at HIGH 1-1/2 to 2 minutes or until caramels melt and mixture is smooth, stirring with a whisk after every minute… Set aside

    Combine sweetened condensed milk, cake mix, butter, and egg white in a bowl; stir well (batter will be very stiff)

    Coat bottom only of a 13×9-inch metal baking pan with cooking spray

    Dust lightly with floured hands; pat evenly (layer will be thin)

    Bake at 350 degrees for 10 minutes 

    Remove from oven and sprinkle with chocolate chips

    Drizzle caramel mixture over chips; carefully drop remaining batter by spoonfuls over caramel mixture

    Bake for 350 degrees for 25 minutes or until done

    Cool completely in pan on a wire rack

    Makes 36 brownies
    Serving Size 1 brownie

    **Check to make sure these products are 100% Gluten-Free
    131 Calories, 3.8g fat, 2.2g sat fat, 1g mono, 0.4g poly, 1.4g protein, 23.5g carbs, 0.2g fiber, 7mg chol, 0mg iron, 41mg Soduim, 23mg Calc

    Both recipes found in: The Cooking Light Gluten Free Cookbook

    That’s it today friends
    Enjoy your day

    National Library of Medicine 
    Cooking Light Gluten Free Cookbook 

    Natrual Beauty Tips with household products

    Hi Friends

    Today is all about…

    Natural Beauty  Tips

    Growing up I was never into beauty tips. I’ve never wore make-up, the only thing I dabbled in was lipstick and I stopped wearing that in my teens. Washing my face twice a day was my beauty regiment for the first 27-28 years of my life. Once I turned 30 I realized play time was over. I had to start taking care of my skin, my teeth, and my body if I was going to age as gracefully as I desired.  

    I pride myself on being naturally beautiful, from my natural hair, no make-up rules, to never wearing any kind of spanxs or a girdle. This last year I’ve been focusing a lot on making my own scrubs and acne treatments. After making 60 mason jar sugar scrubs for christmas presents I’ve been more inspired then ever to use natural products that I can find in health store or even my kitchen. 

    That’s where todays posts comes in. 

    For the last 4 years my boyfriend and I enjoy date night every Friday. It started when we first started dating and its still going on strong. I use date night as an excuse to use masks and exfoliate my entire body on a weekly bases. Masks always make my skin glow. Body scrubs soften and exfoliates my body. 

    Check out these natural face and body scrubs for dry skin to oily skin 

    Homemade Scrubs for Oily Skin

    Almond and Honey scrub
    You need: handful of almonds & 2-tsp honey 
    Method: Place almonds in food processor, coffee bean grinder, or blender, pulse for 30-60 seconds until almonds are a fine and grainy consistency. Mix honey with almond powder and apply to face 
    *be careful not to over pulse, almonds can turn into almond butter
    *almonds are a great lightening agent which also helps reduce blemishes 
    *honey keeps the skin smooth 

    Lemon Juice and Salt Scrub
    You need: 1-tbs lemon juice & 1-tbs sea salt
    Method: Mix lemon juice with sea salt and massage into face for 3-5 minutes
    *lemon juice helps reduce blemishes on skin

    Strawberry, Oats, & Lime Juice Scrub
    You need: 2-3 rip strawberries, 2-tbs of oatmeal, 1/2-tsp lemon juice
    Method: Mash strawberries and grind oats, mix in lemon juice, apply to face avoiding eyes, concentrating on forehead and nose, rinse with cold water
    *you should see a difference instantly 

    Homemade Scrubs and Masks for Dry Skin

    Sugar, Olive Oil & Honey Scrub
    You need: 2-3 tbs extra virgin olive oil, 2-tbs honey, 1/2-cup granulated sugar
    Method: Mix all Ingredients together in small container
    *scrub will last for a month 

    Avocados & Honey Mask
    You need: 1/2 of a very ripe avocado, 1/4-cup honey
    Method: Mash avocado in a bowl, then stir in honey, apply to skin and leave for 10 minutes. Rinse face with cool water 
    *this mask is great for mature, wrinkled and ry skin
    *use ripe organic avocados and make sure to mash into a creamy pulp 

    Carrot & Avocado Mask 
    You need: 1 carrot peeled and de-stemed, 1/2 avacodo, 1-tbs honey, 1/2-tbs extra virgin olive oil, 1 tsp lemon juice, 1 egg yolk
    Method: Steam carrot until tender enough to pull apart with fork. Mash with fork until it becomes a creamy consistency or blend carrot until it forms a pulp. Mash avocado, add honey, lemon juice, egg yolk, and mix together. Spread over clean face and leave for 15 minutes. Rinse and moisturize face 
    *this mask is full of antioxandants, which are great for anti-aging, 
    *potassium rich carrots prevent skin dryness and has anti-inflammatory properties 
    *this mask helps revitalize and tone skin
    *All ingredients are moisturizers 

    That was fun! Now let’s dive in a little deeper, it takes more then scrubs and masks to keep us looking youthful and radiant


    Make cucumber water… Get a pitcher of water and add thin slices of cucumbers (about 1 cucumber) leave in fridge for a few hours or overnight. Strain out cucumber and use water to rinse hair and wash face 

    Why Cucumbers? They are rich in Vitamin A & C, Silica, Potassium, Alkaline Minerals, Molybdenum, Manganese, Chlorophyll. Cucumbers also promote hair growth, prevents hair loss, and is proven to prevent cancer I’m the body  


    Mash them up and use them as a mask or as a treatment for shinny hair 

    Why Avocados? They contain monounsaturated fats that are beneficial for improving skin tone and vital for maintaining good moisture levels in the epidermal layer of your skin. Rich in Omega 9 fats which can help reduce skin redness and irritation while repairing damaged skin cells. Protects skin from wrinkles and other visible signs of aging with antioxidant, carotenoids. Avocados also have Britain E & C, they help maintain skins elasticity and firmness. 


    Cut strawberries in half and rub them on your skin or add them to scrubs and masks 

    Why Strawberries? They contain alpha-hydroxy acids that help remove dead cells so new youthful skin can be revealed. Strawberries are rich in Salicylic acid which is found in most commercial acne treatments. They also have astringent and anti-inflammatory properties. **Ancient Egyptains used them to treat acne. 

    That’s all today folks
    Hope you have a awesome weekend, 
    Blessings Friends


    Challenge Monday

    Hi friends

    Today is the first day of the rest of your life, make it count.

    It’s good ole’

    Challenge Monday

    Fitness Challenge 

    I feel like I went pretty easy on you guys in this category last week. Squats are annoying but they won’t make you loose your breath, unless you are super-setting. This week it’s time to pick up the pace and get back to the basics. Cardio! You have to burn fat to loose fat.

    We are taking it back old school, recess in the school yard, sassy songs passed down from older kids… Do you know where I’m going with this?? I’m talking about good old fashion jump roping.

    Jumping rope was one of my favorite ways to past time when I was younger. Who knew that jumping for 20 minutes could burn up to 220 calories? You don’t need to purchase expensive equipment.

    All you need is some reliable tennis shoes, a good jump rope, space, and patience.

    Jumping rope is an high intensity workout. Take it seriously and don’t be too hard on yourself when you can’t last long.

    A few months ago I started jumping rope and I was pretty disappointed with myself when I couldn’t jump for longer then 3 minutes at a time. After some research I learned that was pretty good for a beginner. It took me a few months to get my time up to 5 minutes without stopping.

    Because I love you guys I’m going to make this a gradual climb. Lets start with:

    Jump Rope everyday for 5 days
    Try to jump in 30 second intervals for 2 minutes 
    That’s all you have to do this week

    It sounds easy enough.

    I’m going to start building routines out of the challenge Mondays exercises. Just because we are starting slow doesn’t mean it’s going to stay that way.

    My main goal is to get you all used to exercising on a daily bases. In a few months you will be completing supersets and complexed exercises. If you take it slow, you can improve at a faster rate. It’s the people that jump in head first that end up quitting before they start. We are setting ourselves up for success.

    ***Do at your own risk!!! Only work to your comfort level. Any pain is bad pain. Be careful not to over exert you back during this exercise.

    Nutrition Challenge

    Last weeks challenge was actually hard for me. I eat a lot of fruit, but I noticed I don’t always eat fruit everyday. This week I pushed myself to consume fruit even when I didn’t want it. I am proud of myself and plan on keeping up the habit of daily fruit intake.

    This week….
    We are going to stay on the fruit track and add to it.

    I challenge you to consume 1 piece of fruit and 1 serving of vegetable everyday this week.

    Why is it important to eat your vegetables?
    People that eat more veggies are likely to have a reduce risk in some chronic diseases like:
    -heart disease
    -heart attack
    -certain types of cancer
    -type 2 diabetes
    -lower blood pressure
    -reduce the development of kidney stones
    -help decrease bone loss
    -help lower calorie intake

    Vegetable Facts
    Most vegetables are low in fat and calories and none have cholesterol, they are an important source of potassium, dietary fiber, foliate (folic acid)

    Tips to Eat More Vegetables

    Breakfast is the perfect time to get an extra fruit or vegetable serving for a day. Adding fruit to your oatmeal, or make a smoothie with kale and spinach

    Double the amount of vegetables called for in the original recipes in soups, salads, pastas, sandwiches, pizza, stews, and casseroles

    Say yes to salads

    Change your snacking to vegetable snacking

    Invest in dried vegetables

    Try a vegetable you have never tried before

    Just eat more green stuff. 

    Self Improvement Challenge 

    I hope you enjoyed lasts weeks challenge about Positive Affirmations. I know I did. 

    This week
    I challenge you to face your fears and learn from your failures

    This is something you have to constantly work on, but why not start this week. 

    You only fail when you don’t make the best out of adversity. When something doesn’t go the way we would like it to, there is something to be learned from that. It can be applied next time you are in a similar situation. Get up and try again. 

    Stop telling yourself you can’t reach your goals, dreams, and aspirations, it’s up to you to believe in yourself. 

    Stop being terrified of failure. You are going to fail sometimes, its a fact of life, you have to look at failure are a positive. 

    -Take out a sheet of paper
    -Jot down 5 goals (they can be big or small, just make sure they are realistic and obtainable) 
    -Make a road map to how to reach those goals
    -Go for it! Start  moving forward now in the correct direction

    One of my biggest goals is to become a popular blogger, motivational speaker, published author, and motivational coach to obese teens. 

    Everyday I work towards those goals by:
    -Posting blog entrys daily
    -Writing and practicing my motivational speech weekly
    -Editing my book and working on my book proposal

    Its been a long journey for me and I’m not close to being done. I have failed at all of these things recently. 

    -My blog doesn’t get as many hits as I would like it to, but that doesn’t discourage me, I’ve been blogging for the last 8 months, and I’ve seen my readership slowly grown. I could have given up by now, sometimes blogging feels like a full time job, but I’m not ever going to stop. I will constantly come up with fun topics to write about until one day the world knows who I am.

    I was supposed to set up some speaking arrangements 6 months ago, and I have yet to do that. Instead of getting down on myself, I continue to practice my speech. The day I finally grow a pair will be the day I let my failures be my success.

    I sent a few book proposals to a few publishers last year and didn’t receive great response. Instead of killing my dreams of being a published author, I purchased books on how to get published and how to write a book proposal. I am currently re-writing my book proposal and I have a list of editors and agents I am going to send it to this spring.   

    I’m going to reach my dreams and goals or die trying. 

    Failure is just a bump on the road map to success.

    That’s it today folks
    Blessings my friends

    Coming soon..
    Natural Beauty Tips

    Quick, Healthy, Dairy Free, Gluten free Chicken Noodle Soup

    Delicious Vegan Cookies Recipes

    Exercises that can be done anywhere


    Sent from my iPod

    Healthy Granola Bars and Cowboy Stew

    Hi Friends!

    Today’s is all about:

    Healthy Recipes 

    I made granola bars for the first time last night. It was a lot easier then I thought it was going to be and man are they tasty. It hard to believe that they are good for you!! Not to meantion they can be made vegan and gluten free, what’s not to love?? 

    Granola Bars

    1/3 cup maple syrup (Gluten Free)(Vegans replace with GradeB Maple Syrup) 
    1/4 cup packed light brown sugar (Gluten Free)(Vegans replace with raw can sugar) 
    3/4 teaspoons flake sea salt
    1/3 extra virgin olive oil (Gluten Free) (Vegans replace with coconut oil)
    2 cup old fashion rolled oats (Vegans and Gluten Free Peps purchase GF Oats)
    1/2 cup pecans, chopped finely
    1/2 cup raw pumpkin seeds
    1/2 cup raw sunflower seeds
    1/2 cup sweetened flaked coconut

    Adjust oven rack to middle position and preheat oven to 300 degrees 

    Make foil sling for 13×9 inch baking dish, make sure foil hangs over edges of pan

    Spray with oil spray

    Whisk maple syrup, sugar and salt together in large bowl

    Whisk in oil

    Process 1/2 cup oats in food processor until finely grounded 30-40 seconds

    Transfer to bowl with maple syrup mixture and stir in pecans, pumpkin seeds, sunflower seeds, coconut flakes, and remaining 1-1/2 cups oats until all dry ingredients are thoroughly coated

    Transfer oat mixture to prepared baking dish and spread into thin, even layer. Using oil coated spatula

    Firmly compress oat mixture until very compacted

    Bake until deeply golden brown, about 45 minutes, rotating baking dish halfway through 

    Let cool in pan on wire rack for 15 minutes

    Cut while still in pan, into 16 bars

    Let cool completely for about an hour

    Use foil overhang to lift bars out and transfer to cutting board

    Use sharp knife, carefully recut bars following original cuts

    Bars can be stored at room temp in airtight container for up to 1 week

    Serving Size 1 bar
    Cals 169
    Cals from fat 98.88g
    Fat 11.04g
    Sat Fat 1.955g
    Mono Fat 6.82g
    Chol 0mg
    Sodium 124.43mg
    Potassium 46.75mg
    Total Carbs 17g
    Dietry Fiber 1.61
    Sugars 9g
    Protein 3g
    Vitamin a 1%
    Vitamin C 1%
    Iron 8%
    Calcium 22% 

    Its cold and flu season and my boyfriend got hit with something bad. Whatever it is he’s sick and it’s my job to take care of him to the best of my ability. I decided to make a hardy beef stew to make him feel better. It worked and the stew rich, tasty and heart healthy

    Cowboy Stew 
    Serves 4
    4 slices morning star fake bacon or 2 sliced turkey bacon
    1 pound top round trimmed and cut into 1-inch cubes
    1/4 teaspoon salt
    1/4 teaspooon pepper
    1 tablespoon canola oil
    1 large onion chopped
    4 carrots cut into 2 inches lengths
    1-1/2 cups water
    1 cup strong brewed coffee
    1/4 cup ketchup
    1 pound all-purpose potatoes scrubbed and cut into 1-inch chunks
    3 tablelspoons coarsley chopped parsley
    1/2 pound of thickly slicked mushrooms 

    Cook bacon in medium nonstick Duth oven over medium heat until crisp. Transfew to paper towels to drain. Crumble bacon

    Pat beef dry with paper towels. Mix together flour, salt, and 1/8 teaspoon of pepper and sprinkle all over beef 

    Heat oil in same Dutch oven over medium-high heat. Add beef, in batches and cook until browned on all sides, about 5 minutes. Transfer to plate

    Add onion to Dutch ove; cook, scraping browned bits from bottom of pot, until onion is golden, about 8 minutes. 

    Return beef to pot along with carrots, mushrooms, water, coffee, ketchup, and remaining 1/8 teaspoon pepper; bring to boil 

    Reduce heat and simmer, covered 1 hour

    Add potatoes and simmer, covered until beef and potatoes are for-tender, about 20 more minutes. Serve stew sprinkled with bacon and parsley

    Per serving (about 1 cup) 
    366 Cals, 11g total fat, 3g sat fat, 0g trans fat, 63mg Chol, 579mg Sod, 37g Carbs, 11g Sugar, 5g Fiber, 34g Protein, 71mg Calcium

    That’s it today friends. I’m going to snack on my delicious granola bars today. I’m going to Seattle this weekend, I hope you all have a wonder-filled weekend

    Blessings My Friends

    Weight Watchers One Pot Cookbook

    My Top 10 Instagram Accounts

    Hi Friends

    Today is all about

    My Top 10 Instagram Accounts

    Instagram is the new facebook. I enjoy posting pictures and slightly obsessing over how many likes and comments they draw. Like most people, I dream of getting my instagram friend count up to the thousands. 

    It’s a big goal that’s going to take some time for me to accomplish, but that doesn’t intimidate me. 

    I put together my favorite instagram accounts. They range in topics from healthy eating, to fashion, to crafts, to intense inspiring workouts. 

    Enjoy the list and check out these phenomenal accounts. 

    She calls herself the “Fitness Whisperer” you can tell this young lady has a serious passion for fitness and health. This account features fun, exciting, energetic and easy to follow fitness clips with homemade equipment. You don’t need a gym when you have a walker and some gallon water jugs. I love this account because it give me some fun and creative workout ideas. 

    With 536,000 followers these peps have found the winning formula to Fitness and Inspirational Instagram accounts. With inspiring fitness pictures, tons of meal planning and tips, plus plenty of exercise clips what’s not to like? They also post eye dropping before and after pictures you have to see to believe. I love the exercises on this site and the pictures of beautifully shaped fitness models. They help remind me what I’m striving so hard for. 
    **if your a jealous woman do not show this account to your significant other. I’m not that jealous, but my man drools over these shapely fit woman every time I look at my instagram. I can’t blame him, fitness is beautiful 

    She is the creator of the RED way of life as well as a Health and Fitness Specialist and something called a toughness coach. She sure looks tough to me. The exercise clips make me want to head to the gym right now. Whenever I’m feeling a little bored with my workout I  checkout @_red_warrior_ for some fitness inspriaiton. 

    This girl rocks. Georgia and I ended up exchanging emails and keeping in touch, so I can admit Transformational Georgia is one of my personal fitness friends and I appreciate her and her account. She started her transformaition on August 20, 2013, so far she’s lost a good amount of weight and added some beautiful muscle tone. Georgia contiunes to push herself to the next level with an appetitle suppressant called Visi. It loooks like it works to me. 

    Healthy Eating

    This is another personal friend of mine, her name is Anna and she is a marvelous soon to be holistic nutirtionist who believes in Positive Affirmations, Gluten-free eatting, pilates and yoga. What’s not to love? On top of all of that goodness, Anna is a green smoothie queen. Check out her account if you are ever looking Positive Affirmations or tasty green smoothie recipes. 

    The name says it all: Powered By Plants. This account has a whopping 12,000 followers and its all about healthy eatting with direct focus on plants, recpies, pitures, inspiring quotes, meal planning and much much more. 

    Nope I’m not vega, but that doesn’t mean I don’t 100% support my vegan friends. Jessie is a cutie that is kind enough to share hundreds of pictures of delicious looking vegan meals. When I want a healthy meal of food I check out her account to get some ideas.


    I love crafts. There is nothing more satifying then creating master pieces with my hands, a glue gun, and a little imagination. DIYhow101 includes step by step directions from makeup tips, hair styles, to how to make browines in a cup. DIY is an account that everyone can benefit and learn from 

    OK…OK… I realize I’m not a teen but this account crafts rock. From nail designs, to fun wall art to how to make sugar crystals, whats there not to love? 


    I realize this account is 100% different from all of the other listed accounts, but I love love love fashion and as I get older I like to put more effort into what’s in-style and what’s not. Since I’m not going to read the lastest fasion magizines this account is right up my alley. With 1.1 million follows I trust @besttrends with my fashion repetation. Plus she has deals on jewelry and discounts on high quality clothes. 

    Thats it today friends!
    Enjoy your Thursday

    Check out:
     @misstulz47, @instafemmefitness, @_red_warrior, @transformationalgeorgia, @greenglowlove, @powerbyplants, @beganasian, @diyhowto101, @teen_crafts101, @besttrends

    How Long Does it Really Take to Change A Habit

    Hi Friends

    Today we are talking about the amount of time it really takes to change a habit. 

    Over the years I’ve seen many articles that proclaim it only takes 28 days to change a habit. I know its taken me over 7 years, and counting, to change some of my bad habits, and I’m still working on changing other bad habits that have been lingering around. 

    Am I that different, difficult, and weird than the average American? I would reply Yes to all of these questions, but whats next? 

    How long does it really take 
    to change a habit? 

    Where did this 28 day nonsence come from. 

    Keep reading and you will find out. 

    Who decided it takes 28 days to 
    change a habit?

    A plastic Surgeon named Maxwell Maltz, whose claim to fame is being the author of a 60s best seller called “Psyco-Cybernetics” claimed to have observed amputees that took an average of 21 days to adjust to the lost of their limb. So he decided the same must be true for all big changes. Maybe… or maybe not.

    This entire thesis seems silly to me. It took amputees an average of 21 days to adjust to their lost limb? I’m suprised it took an average of 28 days. There is no comparison to amputees and the average American addicted to fatty foods and not working out. Amputees lost a limb, they no longer have a leg, arm, etc. The average American has access to whatever food they desire, almost 24 hours a day. Its impossible to compair the two subjects. 

    New Studies Say…

    A new study by the University College London psychologist Phillippa Lally and her colleagues learned – on average, her subjects, that were trying to learn new habits like eating fruit daily or going jogging took 66 days before reporting that the behavior had become automatic.

    That sounds about right, it took me about 3-6 months to make small changes to my mind set about food, exercise, and myself. As I stated before, it’s been a long journey for me. It took me about 7 years to acutally appreciate, enjoy, and crave salads. 

    There was actually a wide range of results in Phillippa Lally’s study. On average her subjects ranged from 18 days to change a habit, while it took others 245 days. Some habits are harder than other to make stick. 

    ** Another myth underminded by the study is the idea that when forming a new habit you can’t miss a day or all is lost. Missing one day made no difference, actually beleiving its all or nothing was activly unhelpful, making it harder to restart once you fell off the wagon physically and mentally. 

    Why hold on to this old outdated guideline? 

    Self-help culture lives by the 28 days to change rule, mostly because it makes the challenge of changing seems plausible and almost easy. 

    How to process this new information & attack change with the correct mindset. 
    The first issue is to come to terms that changing habits are hard. Our brains are designed to take shortcuts, rendering as many behaviours as possible automatic. “What would be the point of having a habits that didn’t free up your mind to crunch on more pressing matters?” Psychologist Ian Newby-Clark 

    Habits are ment to be difficult to change 
    “The chains of habits are too weak to be felt until they are too strong to be broken” Dr. Kim Johnson “But maybe by looking a the problem differently we can still slip out of them.”

    What does this have to do with you?
    Fact Summary
    * There is no basis for the claim that it takes a certain number of days to from a new habit

    * Repetition is very important

    * Waste basket exampe – if you’ve ever moved a wastebasket from one side of your dest to the other, you probably threw paper into the floor where the waste basket used to be and kept doing it for some time. But after a while it became automatic to toss your trash into the newly located waste bin, and now it would seem odd to go back to the old habit. 

    * Researchers have proven there is no specfic amount of days – it depends on the subject, it depends on YOU. 

    * Some habits take a few weeks, others take much longer

    * When its easier to do the habit then not is how you know that the habit has taken hold, when it feels weird to not do it. 

    * The time varies depending on how complexed the behavior is, how difficult it is, and how important the habit change is to YOU. 

    * The more motivated you are the more quickly that habit is likely to feel automatic

    * Do not become discourage if the desired behavior doesn’t become automatic right away. It takes time to train the brain

    * The occasional slip up is not fatal

    * Consistent daily repetition gives the shortest time to the place where the behavior becomes automatic. 

    * The first days seem to make the biggest difference so its worth trying to be diligent at the beginning of the attempted habit

    My personal Experince with changing and forming new habits

    It’s possible. It’s hard. It’s a long journy. You can do it. 

    I never set out to become an inspiration to others but thats how my cookie crumbled. 

    One day I looked at myself in the mirror and didn’t like the person staring back at me. From that day I started changing habits. I always support and suggest starting with small changes. My first habit change at the very beginning of my journey was to stop calling myself fat. It was mental for me, my first step was mental. 

    Whenever negative thoughts creeped into my mind I made myself repeat to myself that I was not fat, I was beautiful and I was worthy of change. Silent positive affirmations. It took about 3 weeks for those negative thoughts to stop invading my mind so often, then I moved onto not thinking about food 24 hours of the day, while still making sure not to call myself fat. My habit changing started to overlap and that worked for me. Within 6 months I was able to have healthy positive thoughts about myself, and stop fantasying about food. 

    Take it slow, don’t beat yourself up, and never give up. You can evolve into the person you want to become, the person you were born to be. 

    Thats it today Friends