Archive | May 2013

2013 Memorial Day Workout

memorialAs you enjoy your 2013 Memorial Day, we want to take a moment to give thanks to all those who made the ultimate sacrifice, or have served in any way for our country. We’d also like to send love to those families who cannot be with their loved ones today because of their current service to our country. Although a day of memorium, today is also a great day to connect with those you love – gathering for BBQ’s, games, fun and laughter. Whatever positive experiences you have in store today, be sure to send some of that good energy to our troops overseas and those who can’t be with their loved ones today — it can make all the difference! And before you head off to your fun for the day, we thought we’d give you a quick bodyweight workout to give YOUR body some extra energy. Enjoy!

Directions: Complete all 5 exercises back-to-back with little to no rest in between exercises; this equals one round. You’ll do 5 rounds total (for time). If needed, take a 1 minute rest after each round, otherwise, try to move at a consistent pace through all 5 exercises, never compromising form or technique. Remember – exercise should work to balance your body, so focus on using each exercise to strengthen the body exactly how you want to look in life (with good posture, a long spine, engaged core and no tension at the neck/shoulders).

(1) 12/side runner’s lunge to crane hops
(2) 10 squat thrusts
(3) 20 squat jumps
(4) 10 total of: 1 push up + 10 mountain climbers
(5) 10/side x ups

*Did you know we do online personalized workouts to match your goals? For more information, email us at:



Coconut Pear Green Smoothie


If you’re always on the go, looking to add more greens and vegetables to your diet or just looking for a scrumptious way to start your day, then this smoothie is for you.

Smoothie Tip #1: Prepare your ingredients the night before. Put everything except water & ice in the blender, then store in the fridge. In the morning, all you do is put the blender on the base, add W&I, blend and go.
Smoothie Tip #2: Make 2 portions; 1.5 for breakfast and the other .5 for a snack later that day. Kill two birds with one stone. Boom.
Smoothie Tip #3: If you or someone you know is just beginning to delve into the world of real food, adding in more vegetables to your daily intake or have kids/husband/wife that you’re trying to encourage to eat more vegetables & greens, smoothies is a GREAT way to do it. However, depending on where you’re starting from, you might want to start using this smoothie with an added kiwi to sweeten the flavor. Ideally, one sweeter fruit to 2-3 vegetable servings is my goal when concocting smoothie recipes.


  • 1 pear, sliced
  • ¼ cup each of: dried, shredded & unsweetened coconut, oats + hemp seeds
  • ½ avocado
  • Handful parsley leaves, stems discarded
  •  1/2 cucumber
  • 3 leaves of kale, stems discarded & leaves ripped
  • ¼ to ½ cup water – enough to blend to desired consistency
  • 5-7 ice cubes

DIRECTIONS: Prepare ingredients in your blender the night before. In the AM, add water and ice. Puree or liquefy until smooth. Add ice and any more water if needed until you have your ideal blend. This smoothie will have a creamy texture because of the avocado.
*As always, if you have questions, please ask!