Train, Eat, Rest & Repeat – The Benefits of drinking warm water with Lemon


Exercise of the Day! Stability Ball Knee Tucks!!


Start in a push-up position with your feet up on the ball.

Make sure that you engage your core and raise your hips so your back is flat before you begin.

Keep your back flat and try not to raise you hips as you draw your knees into your chest.

Extend both legs back out to the starting position and repeat.

Raw Food Diet… Uh?

When I tell people I follow a raw food diet and teach raw food workshops I often get a very puzzled looked followed by silence. The silence is then preceded by the question “so you eat rabbit food?” Most times when people hear the term, raw food, they assume it means just eating carrot sticks, celery, or lettuce, straight from the produce isle nothing delicious, savory, or flavorful, but that couldn’t be furthest from the truth. While it is somewhat true the food is uncooked but you are not just eating plain carrot stick or salad when eating raw food you can eat taco’s, pasta, rice dishes, sandwiches, pizza, cake, cookies, and the list goes on and on. I bet you’re wondering how this is possible.

Lets start with a little background on the raw vegan diet. Following a raw diet is the practice of eating only uncooked, unprocessed, whole, living foods to maintain…

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Exercise of the Day! Stability Ball Back Extensions!

If you think this move sculpts only your back, think again: Your glutes do the work to pull your body up.
Do it:
Lie facedown on a stability ball, hands behind your head, feet against a sturdy object. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start. That’s one rep.



Recipe of the Week! Quinoa Breakfast Bake!


Bake up a pan of this healthy quinoa casserole for an easy hot breakfast on-the-go throughout the week. Add your favorite berries, nuts, seeds, and spices to make this recipe your own!

1 cup quinoa (uncooked)
2 teaspoon cinnamon 1/2 teaspoon allspice 2 eggs
2 cups skim milk 1/4 cup maple syrup 1 1/2 cups frozen berries
1 apple or pear, peeled, cored, and chopped into 1/2 inch cubes
1/2 cup coarsely chopped nuts (optional)

1. Preheat the oven to 350 degrees.
2. Lightly grease an 8×8 inch square baking pan, and set aside. (Note: a 9×11 works fine, too!)
3. In a medium bowl, stir together uncooked quinoa, cinnamon, and allspice to coat quinoa with spices. Pour quinoa over bottom of prepared pan.
4. In the same bowl used for the quinoa, beat the eggs until fully mixed. Whisk in the milk and maple syrup, and beat to combine.
5. Scatter the berries, apple or pear pieces, and nuts (if using) evenly on top of the quinoa.
6. Pour the egg and milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. (The milk mixture will cook the quinoa to create a very soft texture on the inside, while creating a lightly crunchy crust on the outside!)
7. Bake for 1 hour, or until casserole is mostly set with only a small amount of liquid left. Serve warm, and refrigerate leftovers.