Mushroom and Spinach Egg White Muffins

Here is a great recipe and pre or post workout snack:Ingredients:3 cups of egg whites8 oz. of organic cheddar cheese1 cup of fresh organic spinach1 can of organic mushroomsSpray muffin tins with cooking spray.  Put a 1/4 cup of liquid egg whites in each of the 12 muffin tins.Divide the cooked spinach and mushrooms in each muffin holder.  Sprinkle the cheese in last.

Gluten Free Chocolate Chip Banana Muffins

Here is a great recipe that is a healthy alternative to the traditional muffin.  It is also great before or after a workout because of the healthy distribution of protein to carbohydrates.Recipe:2 ripe bananas2 cups of almond meal (I use Trader Joes)1 tsp of baking soda1 tsp of baking powder1 tsp of cinnamon1 tsp vanillapinch of salt2 eggs ( I use organic)1 tablespoon of honey (I use raw)1/2 cup of dark mini chocolate chips (Enjoy Life brand is gluten, dairy, and soy free)


How do I lose 60 pounds? How do I run a 8 mile pace for my upcoming race? I want to be skinnier! I want to finish the 5k I signed up for and not be taken off the course by paramedics! (ok this one is a little extreme, but I have had this said to me before) The scary part of training- setting goals... Why do i say it is scary? Becase no one likes to think about failing. It is a scary thing to face and is what stops a lot of people from reaching their full potential. So where does a person start when they have something they want to accomplish? You set goals!

USE YOUR INNER VOICE TO GOOD USE................... 

Essential Wellness

For the past 10 years my focus has been on health and wellness through movement.  I beleive that movement is medicine that not only helps us to feel better in our body but also brings joy into our lives in so many ways.  I find Pilates and the MELT Method to be two extremely effective tools to make movement the best it can be, no matter what your activity level.   

New Article and Interview: Building Fitness Into Your Everyday Life

I was recently interviewed for an article on functional fitness for a local magazine that turned more into a story about me and my late career change to the Health and Wellness industry.

Stress, Recovery and Performance

We should all strive to move and use our bodies daily in a variety of productive and enjoyable ways.  However, exercising frequently and intensely without planning for adequate recovery continues to be one of the most common causes of chronic stress I see in my practice.

Fitness Trends in 2015 in Bethesda


Choosing the appropriate intervention to improve your balance and mobility problems

Falls and balance problems are often a subject that is ignored for too long to the point that injuries happen. Question(1) have balance problems, but no falls and do not use a cane or walker or other person to keep you up? If your answer is Yes, a community balance and mobility program may provide benefits. Question (2) have you had 1 or 2 falls with or without injury? If your answer is yes, a targeted and individualized balance and mobility program and/ or physical therapy may provide best results. However, speaking with your doctor is important.

A student’s guide to meditation – Achieve good grades and improved concentration

It’s your geography period in class, your textbook is open right there in front of you, you’re staring at it but you’re not reading a single word. It seems to you that your teacher is shouting in some foreign language and is trying to drill something unknown into your mind. Physically, you’re there in your class but your mind is not there! Don’t you think that this is a pretty common scenario among the kids, especially the teens? Most teachers even complain their parents about the same old problem of not concentrating in class.
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