Happy Healthy Joints!

Here are three steps to Happy, Healthy Joints!

  1. Reduce your sugar intake. Sugar causes inflammation in your joints. It is amazing how much better you can feel when you stop eating so much sugar.
  2. Eat more foods with Omega 3’s such as,salmon, flax seeds, walnuts, eggs with omega 3 and chia seeds.
  3. Repair cartilage with a Joint health supplement.

A great snack!

A great snack!

Bonus Round, Squats are excellent exercise, they strengthen  the muscles that support your knees.  Dr. Oz will show you how to do a great squat. Here is a short clip from the Dr. Oz show about joint health.

Usana Health Science is now a proud sponsor of the Dr. Oz show!




If interested in improving the health of your joints, you can purchase Procosa which is a wonderful joint health supplement with glucosamine and curcumin from my site or contact me for the best price.

Amazing things are happening…

This morning at my workout two of my winter warriors shared that they showed a group of people over the weekend the LONG and LEAN portion of our workout.

I end every class in the same way because it is so effective. It is based on Dr. Eric Goodman’s Foundation Training. Read more here.

These exercises really open you up. They strengthen, stretch and support. I am so grateful because I certainly feel a difference in my body. My clients do too!

Joyce was at a retreat this weekend and she led the group in the exercise.  Kristin led the training after a informal OutdoorFit burger dinner. I love their enthusiasm and I am so grateful that what I am doing at the workout is being shared with family and friends!

This is what creates momentum and empowerment. Fit and Fabulous…Aging Optional!


My Gym!

My Gym!

“Be open to Everyday Magic!”

Delicious Energy Bites or Power Bombs:)

I have been having fun making Energy Bars. I would like to come up with a better name than Energy Bars. Any suggestions?

I think I got it.

Power Bombs…packed with nutrients and loaded with flavor!  ” BAM!!!” said Thomas. 

So many of the recipes out there have way too much sugar. You might not think there is much but many recipes call for bananas, raisins, dates, dried apricots and maple syrup. A ton of sugar!

I am posting my latest creation. Look at how much I can pack into an inch square of food. They remind me of FUDGE.  They are easy to make. I am not overly concerned by measurements. Close enough is good enough for me.

You can pack a lot of delicious nutrients into an inch of food!

You can pack a lot of delicious nutrients into an inch of food!

Recipe made into balls.

Recipe made into balls.

Here goes…

1 1/2 cups of raw mixed nuts and seeds.

1/4 cup raisins (optional) reduces the amount of sugar if you skip the raisins.

1/2 cup unsweetened nut butter (I used cashew butter.)

1 tsp maple extract (vanilla is fine too. I love the maple.)

1/4 cup of unsweetened coconut

1 TBS cinnamon

1 TBS pumpkin pie spice

1/4 cup coconut oil

Squirt of organic stevia. (I like Trader Joe’s.)

3 scoops of Protein Powder. ( I love Nutrimeal Free.) FIND YOUR NUTRIMEAL FREE HERE.  #fitandfabulous

Pulverize the nuts and raisins. I use a vita mix. I don’t have a food processor.

BiG NEWS! I made the squares without the vitamix. I just chopped the nuts and raisins with a knife and it came out great! CHunky and Delicious! No equipment necessary. I like that!

Another Update…Today I made the squares from chopped raw walnuts from Trader Joes. I threw the raisins in whole. They came out great. It just gets easier and easier. No reason to be eating junk food when you can make these! Kids love them too! 

(Try it both ways and let me know your favorite.)

Melt the coconut oil add liquid stevia to the oil. Mix pulverized nuts and raisins, nut butter, spices and coconut oil with stevia together in a bowl. Fold in your protein powder. Mix everything together..

I use a 8×8 inch pan lined with parchment paper. Flatten mixture into the parchment paper.  Cut them into small squares, cover with parchment and freeze for two hours.  Cut them into small portion and refrigerate.

You can also make small balls and freeze.

I don’t count calories. You must be mindful of portion control. This is a perfect snack for after a workout or if you need a treat in between meals. Your kids will love them too!






Have you heard of it? It sounds like a swear word, some kind of smack down. Right?

According to Dr. Jonny Bowden,  SHMEC- ” the MOST POWERFUL BIO FEEDBACK SIGNALS that tell you how your body and brain are progressing during your metabolic upgrade.  Your metabolic upgrade is the process of changing into a FAT BURNER!

SHMEC stands for sleep, hunger, mood, energy, cravings.

Check in with your SHMEC daily. It will tell you whether you are burning fat or back to burning sugar.

If you are in Fat burning mode:

Sleep soundly through the night with no night sweats. (Menopausal women as well, decreased night sweats!)

Hunger will be at a minimum. You will have a feeling of emptiness not irritability, urgency, low blood sugar or a feeling of fogginess. You will be in a balanced state.

Mood will be stable. You will feel in control with more self confidence.

Energy will be consistent and abundant . You will develop a feeling of Lightness.

Cravings will be almost non-existent. You will be amazed that you can pass up on snacks that would have taken you down in the past.

Bonus Round…You will be losing Fat including that stubborn fat around the middle.

The BIG QUESTION! How do I become a FAT BURNER?

Start with the 7 Day…Feel Fabulous Program. It takes 7 days to change from a sugar burner to a fat burner! You can totally change your life in 7 days. I have teamed up with Holistic  Chef Ivone and we will  support you along the way. We also have a wonderful facebook community where we post and create a Fit and Fabulous Lifestyle together. You are not alone. Do you want to be healthy and fit in 2017?  Hang with healthy and fit people!

Any Questions?


Homemade Crackers!

Watch out Ritz! This is what happens when you become a health coach…You make crackers!

My good friend Jessica Ruth Shepard HHC sent me the recipe. So easy and they were pretty good for the first time. A little thick but still delicious with a piece of goat cheese on top. I will roll them out a little more the next time. It was so homey to take out and use the rolling pin:)

Thomas and I had them for snack and supplement time. A perfect snack, grain free, low-glycemic and full of fiber. I used pumpkin seed and sunflower seed flour instead of almond flour. Throw your seeds or nuts into the vitamix and you create flour. Pretty amazing!

Here is the recipe from Jess.

Gluten-Free Thyme and Rosemary Crackers

Prep time: 10 minutes

Total time: 25 minutes
Makes about 20 crackers
  • 1 1/2 cups blanched almond flour (occasionally it’s from almond’s I’ve sprouted and blanched myself….and sometimes not  : )
  • 2 tablespoons ground flax seed (i usually grind mine fresh)
  • 1 tablespoon fresh rosemary + 1 tablespoon fresh thyme, finely chopped
  • 1/2 teaspoon fine sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 1 egg (preferably free-range + local and/or organic)
  • 2 teaspoons purified water
Preheat the oven to 350. In a small bowl, lightly whisk the oil, egg and water to combine. In a larger bowl, combine the rest of the ingredients into a uniform dry mixture.
Add the wet ingredients to the dry ingredients and stir well to combine. Once the dough comes together, use your clean hands to mix well and ensure a uniform mixture.
Place the dough between two sheets of parchment paper and roll out to 1/8 inch thickness. Peel off the top sheet of parchment paper and place the bottom sheet with dough onto baking sheet.
Cut into 2-inch squares and bake 12-15 minutes until lightly golden around the edges. Let cool at least 15 minutes before serving. Store in the refrigerator up to one week, or at room temperature up to two days.
(Extra notes):
if you live in a dry climate you will need the added water. If you’re in a more humid climate, you may not need to add the 2 teaspoons of water. Thin dough (1/8 inch) makes crispier crackers; thicker dough (1/4 inch) makes softer, more chewy crackers.
  • I used rosemary and thyme here, but two tablespoons of any combination of fresh finely chopped herbs can be used or even adding currants, cinnamon works well!!crackers