Easiest Summer Salad Ever!


Seriously! 1 can of chick peas – rinsed well 1 can of black beans – rinsed well 1 bunch of cilantro – chopped 4 large roasted red peppers – diced Toss together! Told you it was easy! Cook your own beans if you choose, healthier, but canned is still faster than the drive thru. Watch the ingredients on your roasted red peppers (peppers, water, vinegar, salt, sugar nothing more). You may choose a little less cilantro to start. I love it (used to hate it!) It is so beautifully aromatic. This bunch was from our CSA, so wonderful. Season as you choose, maybe a little red wine vinegar or balsamic. Maybe some fresh lemon. Or just enjoy it as is. It will keep in the fridge for a few days and tastes even better the second day I find 🙂


Be a Leader


What better time then the summer to get out and adventure, discover new paths and try new things. Make sure the memories you create this summer aren’t all indoor ones…unless of course it’s a blanket fort to “camp out” from the rain in…then that’s cool! Enjoy!

Happy 4th of July!


Wishing all our American neighbours a wonderful Independence Day! Loved this tribute to the flag.

Doh!! Sorry to all, that’s what I get for trying to post from my phone. Here is a picture of the flag that I thought was great!

Surround Yourself…

advice and encouragement

This is a quote from Dave Ramsey who is the author of Financial Peace University and is a major force in learning how to get and live debt free. He is a guru in the financial field. But it’s tough love and not for the faint of heart…along with Gail Vaz-Oxlade, they are two of the best resources for applicable financial (and many life) lessons.

I find this quote so applicable to life in general. Have you ever had the experience of being in a great mood, then after spending time with “happiness suckers” feeling dragged down and tired. I’m still trying to find a way to be stronger than those people. Sometimes it’s easy – you just don’t hang around them. Other times it may be co-workers, family members or other people who you can’t avoid spending time with.

I think this is one of the reasons that I love exercise classes. More often than not you are with a group of like-minded people, and if you have a regular group you build relationships that encourage and support one another. You see each other grow and can support each other as you reach new physical, and often emotional, heights. You become accountable to one another when you haven’t shown up in a while. And possibly one of the greatest motivators is increasing the “happiness” factor! Exercise may wear you down and tire you out, but I have never met a person who wasn’t in a better mood post-workout then before they started.

If you aren’t finding that in your group class – branch out. See what other opportunities there are out there. Try a new exercise modality, join a running group, karate dojo, tai chi class, boot camp… The opportunities are there and they are worth it!

A Little Detoxification Information!


So many people are unaware of the role their skin plays in detoxification. It is an outward reflection of what we put into our bodies. It’s also often a reflection of the stressors we are experiencing.

The lymph system has no pumping system to help it! You need to move your body to help the lymph nodes do their job and cleanse the body. This was one of the most interesting and alarming facts I discovered in my nutritional studies.

Let’s help our bodies to take care of us. We change the oil in our vehicles, make sure our furnaces are serviced for optimal functionality. Let’s treat our bodies with at least as much respect.

Breakfast of a Wannabe Champion


This is how I’m starting my morning (well after my hot water and lemon) how about you? Breakfast really is the most important meal of the day. For me it also sets the tone for my day. If I have started off well with a hearty nutritious breakfast than I, personally, am more likely to be successful. If I start the morning with a muffin or Danish, even a bowl of cereal, I’m heading for a horrible day. Mood wise, energy wise and I know that most of my choices to follow will be crappy as well.

I hear some people complain they can’t eat first thing in the morning. Breakfast literally means to “break the fast”  if you aren’t hungry within an hour of waking, odds are you’ve eaten too close to bed time. Sometimes I will push past that hour. It will usually be in regards to a scheduled workout time but that’s a personal choice and I know how my body reacts to different foods around different types of exercise. I’ll be touching on that later this week.

For now, here’s a bit of advice. Start your day with a big glass of water and/or a hot water with lemon. Your body has been working hard while you sleep to detoxify so let’s help it out by flushing the system. The lemon and hot water are a great way to support your liver function. Give yourself an hour before hitting the caffeine, and try to go black! There is evidence leaning towards black coffee helping boost metabolism and athletic performance. If you don’t drink coffee-don’t start! But if you do, try to ditch the sugar and dairy.

Here’s hoping you all find a way to Get Movin today!