Quick Turkey Burn Thanksgiving Day Workout

Thanksgiving 10 min Turkey Burn

Happy Thanksgiving!!



Blueberry Breakfast Quinoa



I hope you all enjoy this as much as I do!!

Recipe: Cook 2/3 cup quinoa according to package.

As the quinoa is almost done cooking add 1 c frozen blueberries to a separate skillet and heat for a few min on med until they start to pop and melt.

Next add 1/2 c coconut, almond or regular milk to the quinoa pot and then add the warm blueberries.

When you stir it this is what will turn it that magical purple color!

Eat warm or cold and add Greek yogurt, coconut flakes, chia seeds, wheat germ, ground  flaxseed to it…you know accessorize it with more healthy stuff!

This batch will make 4 servings.

It is very satisfying and filling! Great source of carbs and protein too! If you add the seeds well then dare I call it the perfect combo of health! xo

Enjoy! A

5 Days of Different -Follow Up!

Hi guys! So last week I did a post on “5 days of different” where I told you how I was going to not eat meat and not drink coffee for 5 days just to see how I would feel, what it was like and how my body would react. Here in this post I am going to share with you some of the things I ate and what I learned from doing this little experiment!

5 days of differfent recap

Why I did it:

1. I have always been a meat eater. I have friends and clients that don’t eat meat and I wanted to see what it was like and get some different food ideas to share with them.

2.I have been drinking coffee pretty consistently for over 3 years now and I wanted to just stop to see if I was very dependent on it or not. Like as in can I have a good day without starting it with coffee-the answer is yes (thank goodness) 🙂

3. I wanted to get in the habit of eating even more fruits and veggies daily. I wanted to make certain 2 meals/snacks per day were based with fruit or veggies.

4. I wanted to lighten up and add more variety to my eating. I have been in full true muscle-building mode for over a year now and wanted to continue on that journey but with less of a meat/rice/pasta/potato focus.

What I learned:

1. I can survive without meat and there are PLENTY of other options out there protein wise to satisfy the body. I was afraid I wouldn’t be able to fill up enough without the meat but I was able to! I ate beans, cottage cheese, Greek yogurt, eggs and had protein powder either in a shake, smoothie or oatmeal most of the days. Plus making sure I was eating seeds, nuts, veggies and fruit through out the day I was pretty satisfied. I did however have to eat more carbs than I had originally planned out. One day I had a bowl of lemon butter orzo pasta with my YiaYia with a big salad. It was oh so good! I ate an apple every morning and drank water and I think that helped to keep me full too. Fiber helps for sure!

2. The no coffee-didn’t bother me one bit! I really didn’t have the urge for it I just drank more hot tea that week and I really didn’t miss it. To be clear there is nothing wrong with having a cup of coffee every morning and I am drinking one right now…..

3. I did weigh myself Monday morning and again Saturday morning and guess what…I weighed exactly the same to the oz.

4. I already have been eating better this week because of the habits I picked up last week. Last night I had these roasted potatoes and veggies (normally this would have been some onions and potatoes only-this has celery, carrots and peppers too)

5 days of different 7

I also put together these snack packs of sunflower and pepitas seeds, nuts and espresso beans:

5 days of different 8

Saturday for a mid day meal/snack I had Greek yogurt, bananas, coconut oats, cinnamon and unsweetened coconut flakes:

5 days of different 9

5. I have learned that I felt better last week because of all the added fruits and veggies in my daily meals/snacks. I had watermelon, grapefruit, oranges, apples, berries, peppers, tomatoes, onions, celery, carrots, cucumbers. Nothing crazy, just everyday fruits and veggies 🙂 Fruits and veggies alone are super filling! I think I used to think of them as an add on to something else but really they are enough on their own as snacks. Overall I learned that I can say I am going to do something (no meat and no coffee) and actually do it!! This is the hardest part: being willing to try something new and form new habits. Once you conquer that, especially new eating habits, the sky is the limit!! Keep changing, growing and getting better and better and better and better! I hope I have inspired you to just try to change your eating habits for 5 days and see what it is like. For you if it is cutting fast food and pop instead of coffee and meat like me then do it!! Start where you need to start as we are all at different points in our journey. You can do it. I know you can!


Top 10 Fit Tips

Hello!! Winter is approaching and now is the time to form new habits and stay on track instead of letting it all go and trying to recover come the first of the new year! Your body wants better! Your body wants this!!

Get ahead with my Top 10 Tips for getting and staying FIT!!!

top 10 fit tips

Wishing you the best!!


5 Days of Different!

5 days of different

Tomorrow starts 5 Days of eating different for me! I feel like I just need a change! Not a permanent change but just something different in my belly for a good week so today I went shopping. I bought no meat, no rice, no pasta, no potatoes….only fruit, veggies, seeds, nuts and some dairy. (A few other things too and other things on the list below I already had)

Monday through Friday I will only eat/drink the following:

Smoothies-the usual but with coconut milk and green water instead of almond milk


Greek yogurt

Cottage cheese


Peppers, cucumbers, carrots and tomatoes

Black beans




Apples and bananas

Grapefruit and oranges

Pepitas and sunflower seeds


Peanut butter

Sweet potato whole grain chips

Rice cakes



Wheat germ, unsweetened coconut flakes and agave nectar

Olive oil

Kale and spinach

Hot herbal tea

Flaxseeds and chia seeds

Protein powder

Tons of water and NO COFFEE! I will be eating an apple instead first thing in the morning.

I spent about 40 min preparing this evening. Cutting, chopping and organizing, thinking and containing but I didn’t prepare every meal because I am just not sure what I will be in the mood for so I will decide then throw it together easily.

Some of this I already eat on a regular basis but I am eliminating meat and some carbs and adding a ton more fruits and veggies, seeds and nuts. I am also adding wheat germ and coconut flakes to smoothies, oatmeal and yogurt/cottage cheese.

I hope it is just what my body needs to feel revived and refreshed as we head into Thanksgiving week next week! In general I would like to eat this way more often so I am testing it out this week to see how I feel with my workouts and getting through life in general. I don’t count calories I just go on how I feel and what I know my body needs after and before working out etc… I want to make sure my energy stays up and I feel good, happy and full!

Do you already eat this way? Do you need a change?? Wish me luck! I have never gone long without eating meat…..!! Actually I have never tried not to eat meat so there…. No meat for 5 days but I am not really thinking of it that way. I am thinking more of what I AM eating instead of what I am not.


Dutch Oven Cranberry & Quinoa with Pork

cranberry and quinoa collage


What you will need:

1 tbsp. canola/oil or coconut oil or any other kind  of healthy oil

1/2 c chopped yellow pepper

1/4 c chopped red onion

8 oz or so diced thin pork chops

1 c fresh or frozen cranberries

2/3 c water

3/4 c chicken broth

2/3 c uncooked quinoa

1 tbsp. sweet and sour sauce-very optional

Chopped nuts for garnish-very optional

Seasonings-garlic powder, cayenne pepper, salt, pepper, ginger and cinnamon

What you will do:

Pre-heat oven to 300 degrees

On stove top in Dutch oven  heat oil on med for 30 sec then add pork and season with above mentioned seasonings (to your liking)

Let brown for several minutes then add peppers, onions and cranberries for another few minutes

Next add quinoa, sweet and sour sauce, water and chicken broth

Stir all and place in oven for approx. 30 min.

Check it after 25 min and see if the glorious quinoa soaked up all the liquid.

You don’t want to over cook it and dry it out!

Garnish with more cinnamon, cayenne pepper and chopped walnuts if you like!

Enjoy! A





“GREEN WATER” (To be used as a liquid base for your smoothies)

GREEN WATER FOR SMOOTHIES COLLAGEOh hello winter….we got our first snowfall here in Pittsburgh today and I have been thinking a lot lately about getting more freshness into my body! This weather is not going to get me down! I will scrape and brave the cold off my car every Tuesday am at 5:30 to get to the gym to instruct my class at 6. I will smile in the face of old man winter, play in the snow with my son and make snow angels until the sun shines again and spring has sprung! Cold and crisp equals fresh crunchy cucumbers and the beautiful color GREEN to me….

So, I took one long cucumber with the skin on (gave it a rough chop) and some left over peas (or broccoli) then added some water (about half way up the blender.) Now, I have a luscious green water to add to my smoothies this week instead of my usual almond milk!

Later today I am planning on making this smoothie:


handful of strawberries and blackberries combined

1 scoop vanilla protein powder

3 tsp oats

1 tsp flaxseeds

1 banana


So fresh and clean-I can’t wait!
I hope I have inspired some of you to go blend your own Green Water base to keep handy in the fridge for your smoothies!

This winter I am completely focused on fresh and colorful fruits and veggies to keep me going all season long!!


2 meals in one: Spiced curry pumpkin soup & pumpkin curry shrimp and rice

pumpkin curry soup Spiced curry pumpkin soup:

1 tbsp. canola/olive oil

1 small onion chopped fine

1 tsp minced garlic, 1 tsp curry powder, 1 tsp cumin, dash of salt, dash of pepper

2 cups reduced sodium chicken broth

1 15 oz canned pumpkin

1  1/4 c unsweetened almond or coconut milk

Garnish-Greek yogurt and fresh parsley or basil




In a large pot heat oil for 30 sec then add onion-cook for 3 min then add garlic and cook for 1 min

Stir in spices, salt and pepper then add broth and pumpkin-whisk in slowly

Bring just to a boil then cover and lower heat to simmer for 15 min

Whisk in almond or coconut milk and simmer for 2 more min.

(Ready to serve at this point)

Optional-Use an immersion blender to puree until smooth

Optional-Garnish with dollop of Greek yogurt and basil or parsley


Meal 2: Pumpkin Curry Shrimp and Rice

shrimp curry4 tsp coconut flakes

2 cups uncooked shrimp

2 scallions

1 tsp minced garlic

1 tbsp. canola/olive oil

1/2 cup uncooked rice

2 1/2 cups leftover curry pumpkin soup

2 Dashes of each: curry powder, ginger, cumin and red pepper flakes

Garnish with Greek yogurt and scallions



Pre-heat oven to 350

On stove top in Dutch Over heat canola/olive oil on med heat for 30 sec

Add shrimp, 3/4 of the scallions, garlic, 1 dash each of seasonings and coconut flakes and stir/cook for about 8 min

Add left over pumpkin soup and uncooked rice to the pot, Stir and cover then place in oven on 350 for 40 to 45 min

When done cooking in the oven remove and add 1 more dash of each of the seasonings then stir well

Garnish with Greek yogurt and the rest of the scallions

shrimp rice curry












 collage shrimp and pumpkin



Enjoy!  A