A Beautiful Mindset


When you wake each morning, take a moment to be present and think of five reasons why you’re grateful. It sets a positive and beautiful tone for the day. The energy we put out into the world is what we receive in return. We only have the opportunity to live this very day once, let your radiant spirit shine.

Stay The Course


A little Tuesday motivation.

Love Your Body


Healthy living isn’t about totally restricting your diet, it’s about balance and making healthy choices 80% of the time. The other 20% of the time, it’s ok not to be perfect. A cookie splurge won’t kill you, so don’t be hard on yourself for eating one (or two) on occasion. Remember the 80/20 rule and make conscious decisions to treat your body well for the right reasons- optimal energy, longevity, increased immunity, and vitality. Love your body and not just your image.

Energizing Superfood Cereal

Often times on weekday mornings we find ourselves rushing to get out the door and find little time to eat a nourishing and satiating breakfast.  But as we’ve all heard many times skipping breakfast is terrible for our bodies.  Eating a balanced, nutrient rich meal early in the day properly fuels the body, prevents a midday energy crash, and diminishes the potential for cravings and overeating in the late afternoon and evening. Store bought breakfast cereals are a quick and convenient solution but are generally over processed, void of sufficient nutrients, contain unrecognizable ingredients, have added sugar, and aren’t filling.  Making your own natural and unprocessed breakfast cereal is easy and a super healthy alternative.  This recipe is packed with high quality digestible protein, antioxidants, fiber, healthy fats, and essential vitamins, minerals, and enzymes- including vitamin K, D, B, E, zinc, iron, magnesium, potassium, and calcium.  And if you have a gluten intolerance or sensitivity, this buckwheat cereal is completely gluten-free.  It’s truly an energy powerhouse that will leave you wanting to get out the door and run laps around the block.  And believe me when I say it’s so yummy my friends actually request it!  I hope you enjoy it as much as I do.

superfood cereal ingredients


  • 2 cups buckwheat
  • 3/4 cup hempseed
  • 1/2 cup chia seeds
  • 1/3 cup raw sunflower seeds
  • 1/3 cup raw pumpkin seeds
  • 1/2 cup goji berries
  • 1/3 cup golden raisins (optional)
  • 1 Tbsp ground cinnamon
  • 1/2 tsp nutmeg

superfood cereal mix


Combine all ingredients in a bowl and mix together.  Store in an airtight container and it will stay fresh for at least a few weeks.  To serve, mix 3-4 tablespoons with almond milk (or dairy-free milk of choice), and let sit for about 5 minutes or until the chia seeds and buckwheat are a bit soft.  Add 1/2 of banana, sprinkle some extra cinnamon on top, and dig in!

superfood cereal store for later

Just Let Go



The Benefits of Speed Training for Non-athletes

striders               photo via acefitness.org

I have come to love sprints as an excellent form of training for speed, conditioning, and flexibility. Long gone are the days of thinking I need to run a great distance to get a seriously toned lower body, it’s actually quite the opposite. Distance running works slow twitch (type I) muscle fibers while sprinting works fast twitch (type II) muscle fibers which are responsible for enhancing muscle definition. If you want to torch some serious calories with some high intensity interval training (HIIT) and get well-defined lean muscle, read on because sprints should be an integral part of your workout. The benefits of speed training along with a great starter workout can be found here on the ACE fitness website.

10 Health Benefits of Blueberries


Blueberries rock! Try them on their own or mixed with other berries, add a sprinkle of cinnamon (controls blood sugar) and some sunflower seeds (excellent source of B complex vitamins) and you have a perfect mid-morning snack.