Hi All!! HAPPY Fridayyyyy :D
​How are you?! How was your week?! Did you LOAD UP and CRUSH the exercise routine I posted this week?! I hope so!! If not, maybe you can give it a run next week :D Are you ready for the weekend?! I'm ready for some fun for a couple of days!! My husband and I are celebrating our 23rd Wedding Anniversary this weekend! I'm looking forward to playing in San Francisco...a trip to the bay area is always exciting and entertaining!! Lets get the weekend started, but first I want to post Friday's recipe. It's a JUICE recipe and you won't be disappointed! The carrots add a surprising creamy sweetness!!

​SUNSET PEACH

2 peaches or nectarines
1 apple
2 carrots
1 handful of raspberries

- You'll need to use a juice extractor.
​- This recipe makes 2 portions.
​- This juice is GREAT for energy and immunity; GOOD for skin.

​Nutrients: Beta-carotene, biotin, folic acid, vitamin B3, vitamin C; calcium, magnesium, manganese, phosphorus, potassium, sodium, sulphur.

This juice would be refreshing after doing the exercise routine...just saying :D
​Have an AWESOME weekend!
​I'll be back here on Monday!!

Hi there!! HAPPY Fridayyyyy :D
How are you doing?! Are you ready for the weekend?! Bring on the weekend!! WOOO WHOOO :D I'm popping in to post Friday's recipe then popping right back out...lol! Lets get this weekend started :)

​The following smoothie is from Clean Green Drinks by Candice Kumai. I've made this more then once and it's a WINNER! I guarantee it!!

​CHOCOLATE AVOCADO GODDESS SMOOTHIE
Serves: 2

1 1/4 cups unsweetened almond milk
​1 ripe avocado, pitted
1 frozen banana
2 Tbsp dark unsweetened cocoa powder
​2 Tbsp agave nectar
1 cup ice

Add ingredients into a blender and blend until smooth.

​NUTRIENTS per serving: 180 CALORIES, 12 G FAT, 3 G PROTEIN, 21 G CARBS, 7 G FIBER, 9 G SUGAR, 600 MG POTASSIUM, 10% DV CALCIUM, 10% DV VITAMIN D, 30% DV VITAMIN E, 15% DV FOLATE.

Have an AWESOME weekend!
​I'll be right back here on Monday!!

HELLO there!! HAPPY Fridayyyyy :D
How are you?! How was your week?! Did you accomplish your goal(s)?! Are you ready for the weekend?! WOOO WHOOO!! Don't forget to check out Friday's recipe at the bottom. It's another SMOOTHIE recipe and it's BERRY BERRY good :)  

Flexing your feet before stepping out of bed in the morning can save your hamstrings later ;) KEEP READING...

- Perpetually strained hamstrings
Wearing flip flops or lightweight running shoes can hurt your feet and can cause inflammation in the plantar fascia, the tough band of muscle along the bottom of your foot. Plantar fasciitis is more common in women, however, men can get it too. The first symptom of plantar fasciitis is a painful, crackly stiffness in your heel in the morning that gets better within an hour or two, as the band warms up, says podiatrist Phil Vasyli. Without treatment, though, the tightness will creep up into your calf muscles and hamstrings, found research in the journal Foot & Ankle International. 
To treat and prevent the pain, quickly stretch the muscle by flexing your feet 10 to 15 times before stepping out of bed and massaging it with a tennis or golf ball twice daily. Strengthen the band with quick daily exercises, such as scattering marbles on the floor and picking them up with your toes, advises Jordan Metzl, M.D., sports medicine physician at the Hospital for Special Surgery in New York City. And wear supportive slippers at home, especially right when you get out of bed each morning.

- Tight, knotty calves
Your sleeping position may be to blame, says Trevor Prior, a podiatric surgeon: "Lying on the stomach forces you to point your toes, which makes calf muscles ball up. That may change your stride, also causing sore knees and hips." A simple calf stretch every morning can help ease the tightness, he says: Sitting in a chair, grasp a bath towel in each hand and loop it around your foot, then pull the ends toward you, flexing and stretching your foot. Repeat on both sides.

- Splotchy skin
Cracking, split heels, a common result of dry winter air, can allow harmful organisms into your skin, explains Bass. This may increase your risk of fungal and bacterial infections like cellulitis, a staph infection that causes skin swelling, tenderness, and redness (usually on the lower body, though spots can appear anywhere), and requires treatment with antibiotics. To safeguard your heels against dryness, slather on vitamin E-enriched lotion nightly. 

Tip: Soaking your feet in salt water can temporarily reduce joint inflammation, alleviating aches, finds Manchester University research. 

KEEP READING...strawberries are in season and the most popular berry just got even better! And this recipe's BERRY BERRY good!! :D

SUPREME STRAWBERRY SMOOTHIE

2 handfuls of strawberries
2 oranges
8 Tbsp guava juice

- This recipe makes 2 portions.
- For a more refreshing smoothie, blend some ice with the other ingredients.
- This smoothie is GREAT for energy AND immunity; GOOD for skin. 

Nutrients: Beta-carotene, biotin, folic acid, vitamin B3, vitamin C; calcium, magnesium, phosphorus, potassium, sodium, sulphur.

Thanks for visiting today...i'll be back here on Monday!
Have a BERRY BERRY good weekend!! 

Hi there!! HAPPY Fridayyyyy :D
How's your day going?! How was your week?! Did you CRUSH some major goals this week?! Little goals count too!! :D Are you ready to get the weekend started?! I am!! BRING IT ON!!!

Today's post is a SMOOTHIE recipe :) Skip the energy drink and fight fatigue with the following recipe! This blend boasts a clean dose of get-up-and-go!! Healthy, plant-based carbs from mango and kale provide quick energy, while protein from spirulina keeps you from crashing. Oh...and don't let the photo fool you...this smoothie taste FITastic :D

SUPER GREEN MANGO SMOOTHIE
Serves: 4

2 1/2 c unsweetened almond milk
1 1/2 c kale
3 c frozen mango
1 Tbsp spirulina

Add all the ingredients to a blender and puree until smooth.

Nutrition (per serving): 130 cal, 4 g protein, 28 g carb, 4 g fiber, 21 g sugars, 2.5 g fat.

What are you waiting for?! This is the perfect smoothie solution for a dose of get-up-and-go...it's Fridayyyyy baby :D
Have an AWESOME weekend!
SEE YOU right back here on Monday!!

Hi there! HAPPY April Fool's Day :D
How are you?! How was your week?! Are you ready for the weekend?! I am!! I keep forgetting it's April Fool's Day and I've been getting fooled all day...lol! Well...almost all day :D It's also Fridayyyyy, so don't forget to check out the SMOOTHIE recipe at the bottom!!

I LUV to exercise first thing in the morning...it's my favorite way to start the day! Early morning exercisers also tend to get most of the glory, from sunrise selfies to gold stars from impressed friends!! BUT if working out first thing doesn't fit with your schedule, consider this post permission to hit the snooze button in the morning :D The latest research proves your body is primed for an amazing workout at night! In fact, night time sweat sessions have so much upside that even early risers (like myself), might consider including them in their weekly lineup of workouts!!
I found the following in SELF magazine and want to share it with you. Here's 3 benefits to working it at night :)

- YOU WORK OUT HARDER!
Research has shown we can go up to 20% longer in the evenings and at a higher intensity. Performance peaks 11 hours after waking for late risers, per a new study from England's University of Birmingham. (Even early birds fare better later: They did best aerobically about 6 hours after waking.)

- YOU TONE UP FASTER!
Muscle function and strength peak in the P.M., according to research, and fluctuating hormones may make late day workouts more effective. High levels of cortisol in the A.M. can prevent muscle growth, but increased testosterone in the evening boosts it, says Heather Webb, a kinesiologist at Texas A&M University in Corpus Christi.

- YOU SLEEP MORE DEEPLY!
Late workouts disrupt sleep, right? Nope :D When hitting the sack 90 minutes post-exercise, people who'd gone harder got more deep, restorative sleep, found Swiss researchers. Also, in a study in Sleep Medicine, only 2% of vigorous exercisers said workouts interrupted their zzz's; 30% slept better after a good sweat. If there were any question about the strength of night time workouts, it's been put to rest ;)

KEEP READING...the SMOOTHIE below has classic favorites, strawberries and banana, with a touch of tang from the tropics, which create this FITastic staple blend!

STRAWBLEND CLASSIC SMOOTHIE

2 handfuls of strawberries
1 banana
1/4 pineapple
8 tablespoons of pineapple juice

- This recipe makes 2 portions.
- For a more refreshing smoothie, blend some ice with the other ingredients.
- This smoothie is GREAT for energy; GOOD for immunity AND skin :D

Nutrients: Beta-carotene, biotin, folic acid, vitamins B1, B3, B6, and C; calcium, magnesium, manganese, phosphorus, potassium, sodium, sulphur.

If you have ANY comments about this post...BRING IT ON :D
Have an AWESOME weekend!
SEE YOU right back here on Monday!!

Hi there!! HAPPY Fridayyyyy :D
How are you doing?! I hope you've had a HEALTHY week!! We have beautiful weather in the California Valley today and can't get myself to come inside...lol! I'm hopping in to post Friday's recipe, then I'm hopping right back out!! The recipe is simple, but splendid! This restorative smoothie will get you back on track at any time of day OR any Friday night ;)

FRUIT RAPTURE SMOOTHIE
Serves: 2

- scant 1/2 cup reduced fat milk
- 1/2 cup peach yogurt
- scant 1/2 cup orange juice
- 8 oz canned peach slices, drained. I prefer using fresh peaches :)
- 6 ice cubes

Pour milk, yogurt, and orange juice into a food processor and process gently until combined.
Add peaches and ice cubes and process until smooth.
Pour into glasses and serve!! 

That's it for this post :D
Have an AWESOME weekend!
SEE YOU back here on Monday!!

Hi All!! HAPPY Fridayyyyy :D
How are you doing?! I hope you had a PRODUCTIVE week!! Are you ready for the weekend?! I AM...BRING IT ON BABY!! Don't forget to check out this Friday's SMOOTHIE recipe at the bottom :)

Today's post: Team Up And Tone! Colleagues who exercise together work better together!! The following is why going to the gym could give new meaning to "HAPPY HOUR!" Whether you're in the mood to do more or less sweating at the gym, teaming up with a coworker helps you bond and feel FITastic!! And, of course, who doesn't want better selfies with their teammates?! YES, please :D

You might be used to sweating deadlines with your coworkers, but if you make time to sweat together outside the office, you'll really bond, and even help create a better 9 to 5 environment. A study from Oxford University suggests that athletes who worked out with their teammates, rather than individually, had a higher endorphin release. Not only is a better postworkout high a positive thing for your mood, but it could also help you build stronger connections with your coworkers, study authors speculate.
These connections are always important, but they become doubly so once you're in your 30s, when job satisfaction tends to dip, a recent study from the Journal of Occupational Health Psychology shows. The reason: Coworker support declines as people get married, have kids, and take on nonwork responsibilities. Most of us don't have time for the same social and networking activities that we did in our early 20s. 
"Social support is a key part of job satisfaction," says Hannes Zacher, Ph.D., study coauthor. "Even if you don't like some of your work tasks, office friendships help you feel as though you're working toward a common goal, which makes your job feel more rewarding."
So invite a coworker to join you at a boot camp class, start a lunchtime exercise group, or find a 5K you all can train for! You'll reap that elevated endorphin release just by being in it together!! Bonus: The coworker buddy system means you'll have someone who understands how sore you are the next day...lol! 
If you don't have a 9 to 5 job...no worries...the buddy system can be anyone :D 

KEEP SCROLLING for Friday's recipe! If you're a fan of coconut, you'll luv this smoothie and the way it conjures up the feeling of being on the beach!! OMGosh...i miss living in the Central Coast and having the beach as my office...lol! I'll definitely be making this recipe after I sweat tomorrow!! :D

COCONUTTY NANA SMOOTHIE

2 bananas
1/2 pineapple
2 Tbsp coconut milk
8 Tbsp pineapple juice

- This recipe makes 2 portions.
- For a more refreshing smoothie, blend some ice with the other ingredients.
- This smoothie is GREAT for energy and GOOD for digestion :) 

Nutrients: Beta-carotene, folic acid, vitamins B1, B3, B6, C, and E; calcium, magnesium, manganese, phosphorus, potassium, sodium, sulphur.

Have a HEALTHY and AWESOME weekend!
SEE YOU right back here on Monday!!

Hi All!! HAPPY Friday :D
How are you?! I hope you're doing well!! It's been a hectic couple of weeks on my end :D My husband got a job promotion and we relocated to Northern California! WOW...moving is loads of work and exhausting...lol! However, the boxes are getting unpacked, we're settling in, and it's starting to feel like home!! Now, I just need to sign up at a gym!!!

It's Friday, so today's post is a JUICE recipe. This recipe is a great combination of sweet, earthy root vegetables, and grapefruit :)

TANGY VEGGIE JUICE

2 grapefruits
2 inches (5 cm) sweet potato
1 parsnip
1 stick of celery

- You'll need to use a juice extractor.
- This recipe makes 2 portions.
- This juice is GOOD for energy AND detox.

Nutrients: Beta-carotene, folic acid, vitamin C, vitamin E; calcium, magnesium, manganese, phosphorus, potassium, sodium, sulphur.

Have an AWESOME weekend!
Be sure to check back in on Monday!! :D

Hi there! HAPPY Fridayyyyy!!
How are you?! How was your week?! Are you ready for the weekend?! BRING IT ON baby :D Are you doing anything fun for Valentines Day?! I'm posting Friday's recipe, then lets get the sweeeeet weekend started!! This JUICE recipe is rich, fresh, and a LOVE-able shade of pink created by only a few ingredients :D

BE MINE PINK PINEAPPLE

1/2 pineapple
1 handful of raspberries
1 handful of strawberries

- You'll need to use a juice extractor.
- This recipe makes 2 portions...1 for you...1 for your Valentine ;)
- This juice is AWESOME for energy and GREAT for immunity!!

Nutrients: Beta-carotene, biotin, folic acid, vitamin C; calcium, magnesium, manganese, phosphorus, potassium, sodium, sulphur.

Have a HEALTHY and FUN weekend! Hope you get treated like a ROCK STAR!! :D

Hello! HAPPY Fridayyyyy :D
How are you?! I hope you're having a productive week!! Are you ready for the weekend?! My little guy has the flu (sooooo not fun), but I wanted to pop in real quick and post Friday's recipe!!

VANILLA PEACH SMOOTHIE

3 peaches
1 banana
1/2 tsp vanilla essence
5 Tbsp natural yogurt
8 Tbsp pineapple juice

- This recipe makes 2 portions.
- For a more refreshing smoothie, blend some ice with the other ingredients.
- This smoothie is GREAT for energy AND digestion!

Nutrients: Beta-carotene, folic acid, vitamins B1, B3, B6, and C; calcium, magnesium, phosphorus, potassium, sodium, sulphur, zinc; protein.

This smoothie is great for energy...i could use some extra energy right now...bring it on :D
Have an AWESOME Super Bowl weekend!
SEE YOU back here on Monday!!