• Why You Should Listen to Tony Horton from P90X

    He is crazy, his energy level is through the roof and he is extreme.  Why would you want to listen to this man?  I got the opportunity to hear Tony speak and was blown away by his energy. Yes, he may have said several offensive comments, may have dropped the F bomb on more than one occasion, but at the core of it all he had an amazing message.

    1. Commit to something and show up

    He discussed how P90x is an extreme workout and at first glance may not be for everyone.  Several participants were over 400 pounds and started doing P90x by simply marching in place.  They made the commitment to make a change and regardless of how extreme they got with their workouts, they showed up everyday and did what they could.


    2.  Put in the good fuel

    Tony did not always eat healthy, in fact he use to eat the standard American diet, refined carbs, lots of animal proteins, processed and fast foods and limited amounts of vegetables.  He was always an active person and after college became even more focused on his workouts.  He noticed a shift in his capacity to work out, stay energized and push harder when he cleaned up his diet.  Now he is unstoppable, with more energy than your average teenager.

    3.  Get moving

    When asked to see a show of hands for how many people worked out at least 6 days a week, only several hands were held high.  His take away message was if you are not working out at least 6 days per week, you are not doing enough.  This may be hard for some people to hear, myself included, but he made a good point.  You don’t eat healthy on only 3 out of 7 days a week, so why wouldn’t your exercise routine follow suit?  I have to say I agree.  This doesn’t mean you have to participate in an extreme workouts every day, but be going for a walk, stretching and deep breathing, are all activities that keep your body engaged and present.

    4.  Do your best and forget the rest

    Don’t beat yourself up, as long as you put in your best effort, don’t worry about the result.  There will be good days and bad days, there will be times when you feel dehydrated and days when you are not properly fueled.  Being able to adapt to change, give it your all and be happy of your accomplishments is crucial when getting on track to a healthy lifestyle.

    5. Bring it!!!! Get out there, get focused and be positive.  You can do it, you can succeed and you can make a change.  Recognizing the power you have within yourself to push harder and commit will change your entire life.  Pretty amazing stuff....
  • Glutamine and Recovery, Does it Work?

    Long ago I had the opportunity to work at a very popular supplement store.  I was able to work one-on-one with consumers and help them navigate through the overwhelming amount of products on display.  My focus was primarily on sports nutrition and I loved fielding questions about protein, supplements and diet.  With a ton of information all over TV and the internet, it is so easy to get lost in the claims and promises many supplements make.  Exercise and recovery was a widely popular topic and I found many people asking about a specific amino acid, glutamine.  A building block of protein molecules, research showed that not only did glutamine improve muscle recovery time, but it also impacted other areas of the body.

    Since the body typically makes enough glutamine for normal function, supplementation is not always necessary.  However, it turns out that bodily stores of glutamine are used in higher amounts when the body is under large amounts of stress, regular high intensity exercise, frequent colds and flus, severe burns, IBS and muscle wasting.

    Good news!  Due to the stress extensive exercise can put on the body, including more glutamine in the diet can help with muscle repair.  After an intense workout, glutamine moves nitrogen molecules to damaged muscles which stimulates repair.  Without enough glutamine, nutrigen molecules will not be moved to muscles and repair will be prolonged.   Added glutamine can also have a positive impact on digestion and can help the body absorb and utilize nutrients more efficiently.  These are all important factors in an athletic lifestyle.  Less sick days, more time to train, better digestion, more nutrients being used in the body and more energy!

    Want these results?  Include foods rich in glutamine like beets, cabbage, beans, peas, lentils, spinach and parsley, in your daily smoothie or diet.  Also including foods rich in Vitamin B3 (niacin) and vitamin B6 (pyrodixine) can help increase levels of glutamine circulating in the body.  In order for the body to make glutamine, it has to first convert glutamic acid, this process requires both Vitamin B3 and Vitamin B6.  Use foods like peanuts, sun dried tomatoes, paprika, pistachios, garlic, sunflower seeds and sesame seeds.

    Recovery Recipe

    • 1 handful of fresh spinach
    • 1 small chunk of raw beetroot, peeled
    • ½ frozen banana
    • 1 teaspoon of sesame seeds
    • 1 tablespoon of sunflower seeds
    • 1 tablespoon of peanuts
    • 1 clementine or ¼ of an orange
    • 1.5 cups of coconut water

    Focusing on foods high in glutamine, B3 and B6 can improve muscle recovery time.  In addition to the benefits to muscles repair, glutamine can also help strengthen the immune system and enhance nutrient absorption and utilization.  Experimenting with new ingredients in your Blast can help your body stay healthy and can make you a stronger athlete. What are some recipes you make using the above listed ingredients?...
  • Chia Seed Pudding

    My boyfriend is the master of using everything we have in the house to create masterpieces that are not only healthy but taste amazing.  Today he created this amazing high protein, low carb breakfast... Enjoy!!

    Chia Pudding

    • 1 cup light coconut milk
    • 1/3 cup chia seeds
    • 1 tbsp raw organic honey
    • 1 tbsp PB2
    • 1 tbsp Superfood Energy Boost


    • 16 dried figs (4 per serving)
    • 1/4 cup walnuts (divide into 4 per serving)
    • 1/4 cup shredded coconut (divide into 4 per serving)

    Blend in NutriBullet for 20 seconds, screw on lid and refrigerate for 3-4 hours.  When ready to serve chop up 4 dried figs, place on the bottom of your bowl.  Spoon out chia mixture (about 1/4) and sprinkle walnuts and shredded coconut on top.

    Yummm!!!! Do you have any variations for chia pudding?  We love to experiment and can't wait to hear your feedback!...