Detox to Retox

December 1st, 2014


With Thanksgiving behind us and the winter holidays approaching now is the prefect time to purge the CRAP (Carbonated drinks, Refined sugars, Artificial sweeteners, Processed foods) ands embrace clean FOOD (Fruit & Veggies, Organic lean protein, Omega 3 fatty acids, Drink water). We sometimes tend to glamorize food and drink and it’s easy, especially around the holidays, to slip into bad eating habits. For 10 days, starting December 3, you will be mindful of the food you’re putting into your body. You’ll treat like the precious clean-fueled powerhouse it is, and by Friday December 12th you will be rockin’ that holiday dress.  Here’s what it means s to eat clean.

  • Eat More! Eat 6 small meals each day. Space them about 2.5-3 hours apart.  This increases your metabolism.
  • Avoid Sugar, Alcohol, and bread
  • Eat lean protein, Your muscles depend on protein. It helps repair cells and build new ones.
  • Eat Complex carbohydrates. Complex carbs provide energy for the body, especially the brain and the nervous system.
  • Drink lots of water
  • Depend on fresh fruits and veggies for fiber, vitamins and enzymes.
  • Eat organically

My good friend Maria Marucci is the ring leader, hosting a 10 Day Little Black Dress Challenge that started today.  I invite you to go check her out on Facebook and join her page. She has lots of helpful tips and information the can help through our Detox to Retox. Maria Marucci Fitness on Facebook

My guru, leader, ass kicker of a trainer and dear friend Lisa Escabar created the menu.

Starting Wednesday Dec 3, for the next 10 Days. Remember to eat every 2.5-3hours and the order of the meals 1-6 can be switched.


Meal 1. From when you wake up within the hour. This is the meal to have if you work out before 9:30. Otherwise you can switch with another meal.

One scoop whey protein or high form of protein mix (can be put into a smoothie or water) or 4 oz of lean meat

Meal 2.

1/4 cup Oatmeal with water. 3 soft-hard boiled eggs and 1 Tbls. essential Omega or sub eggs and Omega with 3 oz. lean meat.

Meal 3

1/4 cup of brown rice.  1/2 avocado. 1 cup fat free cottage cheese or 3 oz. lean meat. 3 cups of raw veggies or 1 1/2 cup of steamed veggies

Meal 4

1 scoop whey protein (can be put into a smoothie or water), 18 almonds or substitute the whey for 3 oz of lean meat

Meal 5

3 soft-hard boiled eggs. 3 cups of raw veggies or 1 1/2 cup of steamed veggies. 1/2 avocado. 1 Tbls. essential Omega or sub eggs and Omega with 3 oz. lean meat.

Meal 6

This meal can be added anywhere, if you stay up late or you need more food at anytime during the day.

4oz lean meat.

Old School-Playlist from Burning Man

September 9th, 2014

Kick Assana Playlist 9.8.14

September 9th, 2014

Eat More Peas

July 24th, 2014














These little legumes can help you eat less yet feel nourished. Green peas are bursting with nutrients and provide very good amounts of eight different vitamins and seven different minerals. One cup packs in an impressive seven grams of fiber, leaving you feeling full for hours after mealtime and delivers eight grams of protein which is more then a large egg. Protein takes longer for the body to digest then carbs, and it requires more energy so you are naturally burning calories in the process. Plus, they contain resistant starch, a special kind of starch our bodies don’t digest. It goes through the stomach and small intestine undigested and feeds the friendly bacteria in the intestine. Other health benefits, like all green food, peas contain antioxidant and anti-inflammatory compounds that can help prevent chronic disease.

Fresh or Frozen, these little guys are a clever way to boost protein in smoothies, soups, and pasta.  For your morning smote, blend a handful of peas with avocado, banana, and almond milk. You won’t even taste the peas.

Kick Assana Playlist 7/18/2014

July 18th, 2014

New Time for the Month of July

July 2nd, 2014



We all know how challenging maintaining weight through the summer can be, with party after party sometimes come pound after pound. So during the month of July, I’m giving you the gift of time. Monday and Wednesday classes start at 8:15am, adding extra time to our our workout.  If you haven’t tried my class yet, come!  The first class is free.  Oh, July is full of gift giving. Your welcome.Screen Shot 2014-06-24 at 7.18.42 AM

Clip from the Michael J Fox show

October 1st, 2013

Not quite like watching paint dry but still funny.  Thanks for the shout out MJF.


Orange Crush

June 10th, 2013

Orange is a vibrant color that brings out energy, stimulates emotion, conversation and even hunger.  When I visualize orange I see nature; the sunset, flowers in bloom and turning leaves. When I taste orange, it tastes like sweet citrus or spices.  It is a color that is alive, fun loving and expressive. The Color Orange is inspired by what the painter Kandinsky said when he stated that the color orange is in fact red that has been made more human by the color yellow. I do have a great love for orange. Some may even say that I am a little obsessed with it. It just makes me makes me feel so alive.  While not a good idea for a living room or for bedrooms, this color is great for an exercise room. It will bring out all the emotions that you need released during your fitness routine. In ancient cultures orange was believed to heal the lungs and increase energy levels. For the other rooms in the house, you will have much more success if it’s tinted, shaded or muted by adding another color.  Mixing white will create orange that is in peach or pastel range.  Adding black will create a rich, browner orange.  Blue, which is the complement to orange, will create shades of grey.

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Everything about orange sizzles, so pairing it with neutrals like grey or white will cool it down.

grey orange bedroom insp



Since orange pulls from yellow and red, it will always make for a spicy color pallet. These three colors together are called analogous.




  Orange and green are truly harmonious.  They are both citrus colors that are found in nature.



Blue is the direct complement to orange on the color wheel.  These two colors together are a winning combination.



Orange is a great way to spice up any room.  Add some excitement with bright orange throw pillows, orange pottery or some orange flowers in a vase. Use orange wallpaper as a feature wall, create stripes, stencil in orange, etc. This way you can introduce bold color without feeling over powered.

Maybe some of you have developed a little crush too!

Moving in with him: Beautiful bedding that’s manly enough for your guy

March 7th, 2013

by Elizabeth Mitchell

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Healthy Banana Bread

February 16th, 2013


Slice of sprouted grain bread, toasted.

Raw Almond  Butter

Sliced Banana

Top with Raw honey