It's About Time

If you have ever spent more that 5 minutes with me, it is fairly obvious that I love fitness. I have learned so much (sometimes the hard way) in the 30 years that I have been teaching. What better way to share my passion than to start a blog and pass on the information that I share with clients on a day-to-day basis.

Monday, November 4, 2013

You Might Be Surprised How Much Sugar Is In Your Healthy Choices

I loved this article and it is a great reminder to read your labels when making food choices.  Enjoy

9 Surprising Foods With More Sugar Than a Krispy Kreme Doughnut
A new report finds that some supposedly healthy foods are actually laden with sugar.
| Fri Sep. 13, 2013 8:41 AM PDT
·         It's Friday! After a long week of work, you're probably ready to curl up on the couch with a big box of doughnuts. But having read Gary Taubes' expose in Mother Jones on the sugar industry's terrifying campaign to convince the American public that sugar won't kill you, maybe you'll reach for a "healthier" option instead—like a green Odwalla "Super Food" smoothie.
Not so fast. According to a new report by Credit Suisse, you might be better off eating a doughnut than some of the stuff marketed as healthy. Here are nine surprising foods that have more sugar than a Krispy Kreme doughnut, which, at 10 grams, seems saintly in comparison:

Dana Liebelson is a reporter in Mother Jones' Washington bureau. Her work has also appeared inThe Week, TIME's Battleland, Truthout, OtherWords and Yahoo! News. 

Monday, October 7, 2013

Pumpkin Season Is Here

It’s that time of year again! We grew up with pumpkins as Halloween icons, and of course, pumpkin pie. But this autumnal squash, the symbol of the harvest, has so much more to offer our bodies.

Pumpkin's resplendent bright orange color -- on the edible inside, as well as its skin -- lets you know it’s very high in beta-carotene (vitamin A). Beta-carotene supports healthy vision and skin, among other benefits. In fact, a serving of pumpkin can provide approximately 240-250% RDA of vitamin A.

No tricks with pumpkin, but a bevy of treats that help your body function optimally: vitamins C and E; carotenoids lutein, zeaxanthin and cryptoxanthin; B vitamins niacin, pyridoxine, folate, thiamin and pantothenic acid; and minerals copper, calcium, iron, magnesium, potassium and phosphorus. Pumpkins are low in calories, but high in good fiber, and they offer a healthy dose of good carbs.

But wait… there’s certainly more, as far as treats go. Those seeds are useful for more than just kids' craft projects. They’re delicious in a wide variety of ways, and also very nutritious, especially for men. They are concentrated sources of protein and provide very high amounts of iron, niacin, zinc and selenium. The latter two have been shown in research to nourish and support a healthy prostate. Oh, and eating pumpkin seeds can make you feel good… they’re a great source of tryptophan, the precursor to GABA, a "happy" neurochemical.


Monday, September 23, 2013

Build A Better Backside

Here a just a few exercises to help shape your Gluteal muscles.
Starting Position:  Plank Position with all muscles engaged

Alternate Leg Lifts holding body in a firm plank position

Starting Position: Curtsie squat with hips square

Lunge same leg outside, keep weight on inside leg and hips reaching back

Starting Position:  Heels together, hips elevated and open, elbow plank position

Engage glutes and raise legs upwards, core stays still and solid

Perform 3 sets each of these exercises with 12 reps slow followed by 12 reps fast.

Tuesday, September 10, 2013

Exercise motivation is different in men and women

 Just finding the will, desire and time to exercise can be hard.  It is scientifically proven that exercise can prolong our lives but many are obese.  We all know what we have to do to stay healthy and yet we just can’t make ourselves.  Motivation is the key to consistently exercising and ultimately improving our health.  Understanding that men and women are usually motivated in different ways may help us overcome some of the road blocks that keep us from working out. 

  • Women are generally pushed to stay active so that they feel good about themselves.
  • They want to have a better body image and exercise to fix a certain body part. 
  • They are more in touch with their bodies and use the mind-body connection to find good health. 
  • They exercise to maintain the energy they need to face the day-to-day demands. 
  • They don’t mind exercising in groups or classes and love the camaraderie and friendships
  • Tend to work their lower bodies to lean down
  • Men generally focus on strength training and muscle gain.
  • They are motivated by measuring strength increases.   
  • Love to compete whether it is with themselves and their weights or with others
  • Tend to avoid group or choreography based classes
  • Tend to work their upper bodies to bulk up

The lists above are just general gender tendencies and may not exactly fit into what personally motivates you.  The more we learn about what makes us tick the more success we will have. Try new things that will keep your workouts fresh.  Staying excited about the same thing over and over doesn't work.  Change up your workout routine every 4-6 weeks.  You have to mix things up.  Your body adapts to the same stimuli so you need to challenge your body in different ways. 
 Also an educated exerciser will be empowered and motivated to keep exercising.  Know that your physiology doesn't change from the waist up or the waist down.  Women need to work their upper body and definitely add strength training to their workout routines. Women don’t have to bulk up when using weights.  Men don’t avoid your lower body.  Be adventurous and try some group classes.  

Find what makes you tick and then grow from there.  Never stop finding reasons to exercise.  Your longevity depends on it.

Tuesday, July 30, 2013

Dirty Thirty Workout

This is a fun but intense workout.  There are two exercises per round.  One is more cardio based and the other is more strength based.  On the cardio side we are working on quicker movements and on the strength side we are working on more controlled movements.  The person or group performing the strength exercises are in charge of the length of time at each station.  The strength movement is performed 30 times hence the name "Dirty Thirty".  The cardio group just keeps repeating their exercise until the strength group is done. Switch roles three times before going on to the next  set of exercises.  I have included pictures  with the exercises we used today.

Round One
1.  Walking lunges with bar (Alternate Legs)
2.  Bicep curls on BOSU with band

Round Two
1.  Stairs
2.  Grasshoppers (Side to side is just counted as one of your thirty)

Round Three
1. Jumps on and off of Step or BOSU
2.  Kettlebell Swings

Round Four
1.  Spinning in upright position
2.  Pull Ups

Round Five
1.  Ab Crunches on Ball
2.  Prone Plank on Ball (Circle arms 15 one direction and 15 other direction

Walking Lunges.  Thanks to my lovely fitness model

Bicep curls on BOSU

Another view of bicep curls on BOSU

The Grasshopper performed by my lovely fitness models Jeanette and Tami

Stairs-Just in case you didn't know what I meant.  Performed by my other lovely models Michelle and Sue

Another pic of the "Grasshopper"

Kettlebell Swings

Jumping on and off of a Step

More Kettlebell swings

Pull Up or Spinning- The Pull Up person is the counter

More Pull Ups and Spinning-Try and stay standing on the bike

Two are performing the crunches and two are doing the plank with elbow circles 

Good times had by all.  Let me know if you try this.

Some Days You Just Have To Laugh At Yourself

Long night-Food Poisoning, Long Morning-Too much to tell, Long Day, Didn't notice until 2 PM that I had on different shoes.  Oh boy.  Just have to laugh.

Monday, July 29, 2013

How Exercise Can Boost Your Immune System

Here is the link the the ABC tv segment.  I love sharing information with everyone.

Saturday, July 20, 2013

Fresh Mango Salsa

This is always a popular dip and soooooo easy to make

3 Ripe Mangos, Cubed
1 Lime, squeezed for juice
1 Tbsp Cilantro (Or to taste)
1 Tbsp red onion, chopped fine (Or to taste)
1 Tbsp green onion, chopped fine (Or to taste)

Mix together and enjoy

Snap Pea Salad with Radish and Lime

Snap Pea Salad with Radish & Lime Recipe
Makes: 4 servings, about 1 cup each
Active Time: 
Total Time: 


  • 8 ounces sugar snap peas, trimmed and halved (about 2 cups)
  • 7 ounces yellow wax beans, trimmed and cut into 1-inch pieces (about 3 cups)
  • 3 tablespoons lime juice
  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup chopped fresh cilantro
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 bunch radishes, trimmed and thinly sliced (about 10)


  1. Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 4 to 5 minutes. Transfer to a baking sheet lined with paper towel. Steam wax beans until crisp-tender, about 5 minutes. Transfer to the baking sheet. Refrigerate until chilled, about 20 minutes.
  2. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add radishes, peas and beans; toss to coat. Serve chilled.


Per serving: 110 calories; 7 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 9 g carbohydrates; 2 g protein; 3 g fiber; 157 mg sodium; 140 mg potassium.
Nutrition Bonus: Vitamin A (20% daily value).
Carbohydrate Servings: 1/2
Exchanges: 2 vegetable, 1 1/2 fat (mono)

Broccoli Salad with Creamy Feta Dressing

Here is another recipe I promised you.  If you like Feta Cheese, you'll like this salad.

Broccoli Salad with Creamy Feta Dressing Recipe
Makes: 4 servings, 1 cup each
Active Time: 
Total Time: 


  • 1/3 cup crumbled feta cheese
  • 1/4 cup nonfat plain yogurt
  • 1 tablespoon lemon juice
  • 1 clove garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
  • 1 7-ounce can chickpeas, rinsed
  • 1/2 cup chopped red bell pepper


  1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
  2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.


  • Make Ahead Tip: Cover and refrigerate for up to 1 day.


Per serving: 122 calories; 3 g fat ( 2 g sat , 1 g mono ); 11 mg cholesterol; 18 g carbohydrates; 7 g protein;4 g fiber; 260 mg sodium; 324 mg potassium.
Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (50% dv), Folate (22% dv), Calcium (15% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 1/2 fat

Wednesday, July 17, 2013

Pool Talk

Today was a great success.  I prepared 7 different healthy salads and invited some of my friends to come and sample some summer yumminess and learn a few tricks to improve our salad-eating habits.  I promised I would post some of the recipes.  Be looking the next few days for some of those recipes.

Here is the first recipe

Seven Layer Salad
INGREDIENTSMakes: 10 servings, about 1 cup each
Active Time: 
Total Time: 

  • 8 cups shredded romaine lettuce
  • 1 cup frozen peas, thawed
  • 1 medium yellow bell pepper, diced
  • 1 cup halved grape tomatoes , or quartered cherry tomatoes
  • 1 cup sliced celery
  • 1/2 cup sliced scallions
  • 3/4 cup nonfat plain yogurt (I used  Fage Greek Yogurt)
  • 3/4 cup low-fat mayonnaise (I used Fage Greek Yogurt)
  • 2 teaspoons cider vinegar
  • 1-2 teaspoons sugar
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup shredded reduced-fat Cheddar cheese
  • 1/2 cup thinly sliced fresh basil
  • 3 strips cooked bacon, crumbled

  1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
  2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.


  • Make Ahead Tip: Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.


Per serving: 84 calories; 4 g fat ( 1 g sat , 0 g mono ); 7 mg cholesterol; 10 g carbohydrates; 2 g added sugars; 5 g protein; 2 g fiber; 355 mg sodium; 234 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 1/2 lean meat, 1/2 fat

Friday, June 21, 2013

Solar Energy and Exercise?

It is time to use that solar energy and I’m not referring to the panels on your roof or heating coils.  I’m talking about the sun.  The first official day of summer is today.   Let’s get energized by that big yellow thing in the sky and get outdoors for some exercise.

Hiking-There are so many trails to be found and there should be no excuses not to set out on a new adventure.  There are kid friendly walks and also adventures in the beautiful mountains and back country.  Get out and enjoy it while you can.  Do I need to remind you about our last winter?  Brrr.  Here is a link with just a few options.
Hiking Timpanooki Falls and Planking too

Biking-My bike tires never touch the ground and it stays in one room-Spinning- but I have many adventurous friends that take advantage of our beautiful surroundings.  Here is just one link of options 

Playgrounds-When the kids go out to play, follow them right out the door.  Not only will you get some exercise in, you will be setting a great example to your children on how to be active. 

Pools, Rivers or Lakes-Swimming is a no-brainer.  Yes, lay out (with sunblock) but then jump in the pool and do a few laps or kick your legs while you visit with your friends. 
Little Logi playing at the pool

Wes at a swim meet
At the ranch just playing in the river

Parks-We are so blessed to have the Wasatch Mountains in our back yard.  We have lakes all around us.  Once you arrive at your fun destination, do any of the activities above.  Enjoy the sun and the nature around you.
Marcus, Hayden and Mitch at Intermittent Springs

Get out and soak up the sun.