Green POWER bowl

recipes Jun 26, 2016

Recently Jeremy and I tried out CoreLife Eatery in Webster (which was phenomenal).  I ordered one of their power bowls and wanted to try to re-create it since I don't see myself driving to Webster everyday.  I think this is pretty close to it if I do say so:)

This is SO yummy and very filling.  A great lunch or dinner.   It may seem like "work" because it calls for making your own dressing.  I promise you I am a LAZY cook and it doesn't  ruffle my feathers :)   If something has many steps I AM OUT! 
This is also dairy and gluten free:)  You could make it vegan and omit the chicken.

The Dressing:
(4 servings)
1/2 cup cashews (I used unsalted)
Juice from 1 lime
Juice from 1/2 lemon
1 clove garlic
2 handfuls of fresh cilantro (great time to start growing your own)
6-8 tablespoons of water (depending on how thick you like it)

Mix in a blender (the Vitamix whips this up so fast)-  This is a ticker dressing but coats the power bowl...
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Overnight Oats

recipes Jun 22, 2016

Overnight Oats

Grab some mason jars and get ready to prepare your

weeks’ worth of breakfast.

These are so easy and yummy! There are about a billion recipes for this but I will share my favorite and easiest combination. Feel free to be creative and change it up to your liking. I usually make 5 at once and they last in the fridge for a week (at least I haven’t gotten sick yet from the week old ones!)

I do an assembly line style and it goes super quick. Then you have a grab and go breakfast for the rest of the week.


  • 1⁄2 cup oats (I don’t use the quick oats but I am sure they would work)

  • 1⁄4 cup of PLAIN Greek yogurt (if vegan just increase the almond milk)

  • 2 Tbsp. (12 grams) of Peanut butter powder

  • 1⁄4 tsp. (2 grams) of unsweetened cocoa powder

  • 1⁄2 small (50 grams) banana mashed

  • 1⁄2 cup unsweetened almond milk (or any milk will


  • 1 tsp. (5 grams) of honey or maple syrup

    Put it all in a mason jar...

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It's NOT about perfection BUT progress!

transformation stories Jun 09, 2016

Where did you come from, your starting fitness and nutrition level?
 I have struggled with my weight my entire life.  I was a chubby kid in elementary school and because of that often didn’t participate in sports or exercise.  I lost a bunch of weight in middle school (unhealthy weight loss, the kind where my parents were worried because I wasn’t eating) and started having the confidence to try sports.  I played basketball, softball and soccer in high school and loved every minute of it.  I was a healthy weight and exercised almost every day but can’t say that I made good nutritional choices.  Then, off to college.  I came home a good 30 pounds heavier then I started in the fall of my first year.  I was eating too much, making bad food choices and not exercising at all.  Then, life happened.  I graduated, got married, got a full time job (sitting all day) had three kids and all the while I continued to pack...
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How do I Target Trouble Spots....


How To Target Trouble Spots...

We all have them. The spots we try to carefully drape clothes around. If it’s the tops of the thighs we wear longer shorts. If it’s back of the arm we make sure our shirts have some sleeve to cover them. If it’s belly we never show it and wear loose and draping clothing at the middle. If it’s butt we wear long tops that hang over the hips.

One thing is certain; as the weather gets warmer it gets tougher to hide these sinister areas. What if you didn’t have to stress so much about how to cover these spots because they look better than they ever have before? I hope to point you in the right direction with these short but powerful tips.

How to eliminate the “trouble” spots:

• Total Body Exercises• Spot Toning
• Weight Loss

I’ll start with weight loss because it’s the most obvious. If you lose weight the majority comes from fat storage. Fat is stored at all these “trouble”...

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EASY Avocado Tomatillo Dip

recipes May 26, 2016

I love trying new things.  I grabbed some tomatillos at the public market because they looked fun.  Then I was like “what the heck do I do with these”.  I found this super simple recipes and it tastes SO good.  It feels like something from a restaurant that would make me pause and say YUM!  I like to cut up cucumber and tomatoes, and load this on top.   It is also good on top of grilled chicken or used like a salad dressing.  No cooking, just throw it all in your blender and done!

Avocado Tomatillo Dip
  • 2 large avocados
  • 5 tomatillos (green tomatoes)
  • 1/2 onion
  • 5 cloves fresh garlic
  • 1 jalapeño
  • Handful of fresh cilantro ( I only had dried at it tasted great)
  • 1 tsp. salt
  • 1 tsp. pepper
  • Zest & juice of 1 lime
  1. Remove husks and stems from tomatillos
  2. Place all ingredients into your food processor or blender
  3. Process until smooth.
  4. Refrigerate leftovers in an airtight container (or in canning jars)
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Where does FAT go when you lose it?

weight loss May 22, 2016

Where does FAT go when you "lose" it?

We have a little sign as you walk in our studio. It’s a cute saying and fun to think about while working out. “Sweat is your fat crying.” At first I thought of it simply as cute and funny but as I thought about it I thought “hey it really is like our fat is crying!”

When people are asked where the Fat goes the common answer is heat or energy, but that isn’t completely true. I saw a great TED talk that had a guy thoroughly explaining it and doing experiments to show where it goes. (I’ll add it at the bottom 20 minute video)

FAT is made out of Carbon, Hydrogen, and Oxygen. Those things don’t disappear into energy. The energy comes from breaking the bonds between those elements but the elements continue to exist. So where do they go?

Here is the chemical equation for what happens:

C55H104O6 + 78O2 -> 55CO2 + 52 H2O

FAT + Oxygen -> Carbon Dioxide + Water

We breathe in Oxygen which helps break...
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Trouble Zoner Burner

exercise tips May 19, 2016

This workout is a total body resistance-training workout that also hits and burns the trouble zones. This will capitalize on FAT burning and localized muscle toning in the most common “Trouble” areas. This workout can be done at different levels and if you aren’t sure you got it please get help from an expert. I want you toned not hurt.


You will need a Dumbbell or two – (women start with 5-8 lbs, men start with 10-15 lbs). Some of you will be able to progress to using a heavier weight on Tap Back Touch and Punch and Reverse Crunch with Pullover. I (Jeremy) would use 30 pounds on those two and 20 pounds on the others to give you an idea.


Perform each exercise for 1 minute then at the end of the circuit take 2-3 minutes rest and do it again. 2-3x’s through. If you don’t have a timer, complete each exercise 15x’s.

The Exercises:

1.) Lunge Triceps Left

2.) Lunge Triceps Right
3.) Jumping Jacks
4.) Slow Mountain Climber...

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Dear Diary.....

healthy lifestyle mindset May 11, 2016

Dear Diary....

I used to think journaling was something for those poetic people. I had a journal as a young girl and got teased about it. My mission as a kid was to not get teased so that sucker went in the trash unused!

After years of counseling and getting to know myself and how I function best, JOURNALING is a TOP priority! I look at it as my daily armor to get through the challenging world we live in. Armor against the negative self-talk that will endlessly rule my mind if I let it. If I don’t get my thoughts down on paper mymind whirls non-stop, and I usually don’t even know about what.

I have mentioned to a few people that I journal and sometimes get a blank stare. So I thought I would break down what works for me and give a few ideas. I spend 15 minutes to sometimes over an hour depending on what is going on in my head.

First I give THANKS! I call this my thanks journal (really creative). My goal is to 5 days a week write 5 things I am thankful for. Right now I...

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I finally feel I needed to do this for ME!

transformation stories May 10, 2016

Tall Trainer:  Where did you come from?
Nancy:  I feel I didn't have a weight problem till I became a mom and through the years my weight has gone up and down.  I was successful at losing weight often even doing well with Weight Watchers twice.  I also have walked many days with friends and my husband.  However, after joining Boot Camp, I realized that I WAS NOT in proper physical condition for my age.  Boot camp and all of its components has helped me lose 40 pounds to date (still shooting for that last 10) but the most surprising aspect of this whole process has been how strong I feel.  It is just awesome!  I can do things now that had started to become difficult for me.
Nutritionally, I have always eaten well (my vegetables and such), but have learned that I probably took in too many calories per day.  By really focusing on Vitabot (food logging program), it helps me to not have crazy cravings!
Tall Trainer: What...
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No Flour Chocolate Zucchini Muffins

recipes Apr 21, 2016

Ingredients (for 9 muffins)

  • 1/2 cup (128 g) almond butter
  • 1 ripe medium-sized banana (100 g or 1/2 cup mashed)-(or applesauce)
  • 1 large egg
  • 1/8 cup (40 g) honey or maple syrup
  • 1/4 cup (20 g) unsweetened cocoa powder
  • 2 Tbsp. (14 g) ground flax-seed
  • 1 tsp. vanilla extract
  • 1/2 tsp. baking soda
  • 1 cup (100 g) zucchini, shredded and squeezed of excess liquid
  • 1/4 cup (60 g) chocolate chips
  • Preheat oven to 375F and prepare a muffin pan by spraying 9 cavities with cooking spray. Set aside.
  • Add all ingredients except for zucchini and chocolate chips to a bowl and mix until batter is smooth and creamy. Stir in shredded zucchini and chocolate chips by hand.
  • Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full.
  • Bake for 20 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an airtight container for up to a week.
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