Breakfast. Most important meal of the day.

img_4329I get so tired of thinking of what to eat for breakfast.  I always start out with a banana and water before I workout. But then what?  I need post workout fuel for the rest of the morning.  I’ve done all manner of eggs – hard boiled, cooked all different ways, egg muffins, and whatever to go along with it – coffee, smoothie, more water.  And of course, oatmeal  – I can also do oatmeal six ways til Sunday.  Right now I’m stuck on stove-cooked oatmeal with cinnamon, sliced almonds, and a dab of honey.  But back to the egg thing.  Here’s one recipe that (like egg muffins) you can make ahead of time (like Sunday) and it will probably last you all week.  If you live alone, then maybe freeze half.

Fast and Fabulous Egg Casserole – of course, change out what you need to.  I often substitute the flour with coconut flour, and use jalapeno peppers and chile peppers instead of canned chile peppers, but do it how it works for you.

What is your go-to healthy breakfast?  Share some ideas please!


5 day is back.

Just in time.  The average American gains 1-2 lbs from Halloween to New Year’s and never takes it off, it’s time.

ok, this time we are going to run this a little differently.   You know what you need.  A little kickstart, or a big ole kick in the booty.  Clean eating to along with it.  Workouts will be:

  • Sunday, Oct.2 at 4:30pm
  • Monday, Oct. 3 at 5:30am
  • Tuesday, Oct. 4 at 5:30am
  • Take Wednesday off or join me for cycle class at the YMCA or take a run/walk or yoga class.
  • Thursday, Oct. 6 at 5:30am
  • Friday, Oct. 7 at 5:30am

Interested in PM, but don’t see it listed? Send me an email or text, and we’ll see what we can arrange.

The thing I like(?) about early mornings:  there are no excuses other than,  “I wanted more sleep.”  Literally.  There aren’t any meetings, conference calls, no carpool, etc. to interrupt your workout.  And then you are done for the day and energized.  Love it.

Could this extend into a 10 day? Sure…IMG_0151-0


Today we start our cleanse and committment to exercise.

Let’s spend the next week focusing on eating what’s right for our bodies:

  • meat/fish
  • nuts/seeds
  • fruits/veggies
  • more veggies!

CHALLENGE #1:  Grill or cook more than one meal today so you are ready when you get hungry this week.  Last night we grilled our dinner and 5 more organic chicken breasts (from The Peach Stand right here in Fort Mill – great butcher and fish selection if you haven’t been) for the week to throw on salads.  This is the KEY: BE PREPARED.  PLAN YOUR MEALS FOR THE WEEK TODAY.  You won’t go wrong. Marinade on chicken? Homemade balsamic vinegar. yum.

CHALLENGE #2: Try to eat one salad per day this week.  Easiest way I know to get you 5-7 servings of vegetables in.

Remember: no sugar, no alcohol, no packaged food.  Read your labels – sugar is everywhere (but better for you than gluscose, fructose, anything ending in -ose, or corn syrup).

SOY…the good, the bad, and why.

(According to

First the good:

Any benefits from soy will be found in organic, unprocessed, and fermented forms.

The soybean is about 48% protein and, according to the PDCAA (Protein Digestibility Corrected Amino Acid), the soy bean is given a high protein quality score, meaning it is complete in the essential amino acids. The soybean is high in phytoestrogens, which may have a positive hormonal impact and help menopausal symptoms, the prostate, lower blood pressure, cholesterol, and diabetes.

Again, these benefits are seen when soy is consumed in small quantities from unprocessed andfermented sources such as tempeh, natto, and miso. If you are consuming soy, it should be primarily from those sources mentioned above, in small quantities, and in organic and fermented form.

Next the bad…

High consumption of soy phytoestrogens as been linked to:

  • Increased risk of breast cancer
  • Loss of bone mass
  • Depression
  • Decreased sex drive
  • Impaired thyroid function
  • Increased body fat
  • Impaired blood sugar control

To read the whole article, click here. 

In summary, a little soy is ok.  High consumption, probably not the best idea.  Which leaves me feeling a little better about certain protein bars, that all seem to have a bit of soy in them.  We aren’t gonna die from that. 🙂  But we shouldn’t be downing glasses of soy milk daily either.  Balance in all things.  You choose what works for your body.  We leave judgement at the door…show up for your workouts and eat to the best for your body.


Are you starving???

This a.m. Amy and I talked about getting over the day 3 hump and how grumpy I got. Glad to be onto day 4.  Could be hunger?!  Could be de-toxing. Either way, glad it is over.  I always think day 3 is the worst.  Please remember about MyFitPal app if you want to see what others are eating or log your own food. It’s so easy!  And then you will know if your starving is a good thing. 

In the meantime, here’s what I eat most days (sample) to not starve or even get lightheaded:

Banana, water (then workout)

breakfast – coffee, chunky monkey muffin, oatmeal with cinnamon and honey, some type of egg

snack – orange, cashews

lunch – 3 pieces of turkey, juice (from my home juicer) or smoothie 8oz., small spinach salad – pecans, carrots, peppers, with homemade balsamic vinegar dressing.

snack – 8-16 oz. smoothie

dinner – butternut squash stir-fry, broccoli, brown rice, sunflower seeds, (chicken optional), sparkle water with a lime.


You will note that I am still eating oatmeal daily – cooked old fashioned on the stove – I NEED this. I have learned from doing this multiple times, and I will eat brown rice also.  Those are my only “grain allowances.”  I hope that makes sense.  


What do you do? What’s your go-to when on this program and HUNGRY???

“I don’t want calluses!”, said Kathryn…

ok, so today is a lot of hard work and hard work/heavy lifting or bar-work, always brings with it the chance of getting, building calluses…Kathryn commented this a.m. that she didn’t want that; niether do I.  Always a struggle because I DO want to be STRONGER.  Read below about how to handle it:

Those who are new to gymnastics, weightlifting or CrossFit in general often start with soft, callus-free hands. Ideally, to reduce the likelihood of hand tears, beginners should try to gradually build up calluses (through — what else? — handling bars) to the point where the skin on their palms and fingers are tough and thick — but smooth. Once some skin-thickening is achieved, the goal is to keep any calluses filed down. The goal is have a consistent, smooth palm surface, without noticeable ridges or fluctuating thicknesses of skin. A raised, rough callus will eventually blister and tear away from the surrounding skin, ripping open your hands and making a bloody mess. A general rule of thumb: If you can pinch a raised edge of the callus, it needs to be filed down. Constant vigilance and regular hand care is key to preventing tears.

You can use a number of different tools to keep your calluses in check, including:

  • A nail file; 
  • A callus/corn shaver;
  • Cuticle scissors; 
  • A pumice stone; 
  • A dull razor blade; 
  • Sandpaper; 
  • A butter knife; or
  • A Dremel tool(!)

Read the whole article by clicking here.

Why are we eating clean for the next 10 days???

There are moments this coming week that I just know I will need to re-read this to remind myself…moments where hunger has set in, and I haven’t prepared anything in advance because well, life happened. I was working, mothering, sleeping, exercising, and I forgot the trap of not planning ahead…

It’s good for my health.
It helps bring perspective.
It helps break bad habits.
It’s good for self-control.
It brings about self-discipline.
It simplifies life.
It brings us back to basics.

But you may not want to promote it with others…you may not find the support you are looking for with them.

That’s why we have a group this next 10 days. Commit to your clean food and daily workouts for 10 days and support the others in your group.

Next 10 day boot camp coming your way…Mar.31-April 9!!!

Imageok, I need this, and spring break, bathing suits, etc. are just around the corner!  Sign up for 5:30pm or 6:00pm sessions, starting Monday, March 31 and everyday through Wednesday, April 9.  (Spring break starts Saturday, April 12).  The Saturday session will be in the a.m., and the Sunday session is TBD time.  All the weekday sessions will be at the time you sign up for – 5:30pm or 6:00pm.  Space is limited to 5 per group.  Spots will be saved only with a payment – paypal (click here), or bring a check to my mailbox or doormat.  $80 for the 10 days.  

Of course, in addition to the daily workouts, we follow a paleo-style nutrition plan.  This ain’t for the feint of heart – you gotta want it!

Questions? Contact me.

Why paleo works…

So I’ve been thinking about my food journey this past year…since the first time I tried going paleo.  The first time I went strict paleo, the 2nd time, I cheated because I was frustrated, the 3rd time, I went strict, but not as strict, and now I know what my body can and cannot handle, so I adjust to a paleo that works for me.  What works for me is this:

  • meat/fish
  • veggies/fruit
  • nuts/seeds
  • some brown rice
  • some oatmeal
  • 2 tablespoons of half & half organic creamer daily
  • minimal cheese – perhaps feta on a salad, but that’s about it.

What doesn’t work for me on a daily basis is:

  • dairy
  • other grains (I REALLY miss pasta!)
  • sugar
  • alcohol

Google it, and you will find a WIDE RANGE of how people interpret this paleo thing.  For one, there’s a whole lot of bacon and red meat going on out there…not for me.  I love me some fish, and a plate of veggies, or a salad with chicken & fresh blueberries on top.  This chart is a typical one you will find when googling all of this…

paleo basics chart

Want to read about another woman’s journey? click here.