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Vanilla Protein Brownies

Quick and healthy treat...also gluten free!Ingredients:2 small ripe bananas3 tbsp flax seed2 tbsp stevia1/2 tsp baking soda1/2 tsp baking powder2 scoops protein powder (any flavor) i used Graham Cracker **If you want a true brownie flavor- opt for chocolate1/2 tbsp unsweetened cocoa powder1 tsp vanilla extractOptional: 1/2 cup dark chocolate chips1/2 cup coconut flakes Directions:1. preheat oven to 350*2. Mix all ingredients together3. Bake for 10-12 minutes

Going Up?

I had a pleasant surprise, not too long ago, when I was looking for the staircase near the elevator. As I am searching for the stairs, with a crowd forming at the elevator, my concern grows for why the stairs never seem to be plainly labeled for an emergency situation. I finally asked, and one of the people waiting for the elevator points me in the right direction. Whew, now I feel better. Guess what happened? One of the people waiting for the elevator followed me to the staircase. Wow, that was great. I did not stick around to see if any more followed us.

The Best Bread to Buy

Carbohydrates contribute to a great portion of your daily food intake. When purchasing bread, be sure you are not being suckered into an unhealthy option. Here are a few tips for selecting healthy grains: (1) Look at the ingredient list. Just because it sounds healthy and says “wheat” does not mean it is healthy. If the first ingredient is “wheat flour" or "enriched bleached flour” this is not your best option. Find bread that lists whole-wheat as the first ingredient, preferable 100% whole grain. (2) Be sure and check serving sizes when comparing bread at the store.

Change Your Thinking and Lose Weight - PART 1

If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how. Are you a ''look-and-lose'' dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight? Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet? If so, you may not realise your thoughts are key to your happiness and success. Do you look at yourself and say, "I''m fat", or "My hips are too big"?

Boston

My heart goes to the victims of the horrible Boston tragedy, their Families and Friends, and all our running community. Stay strong!

Out of my Cave....into blogging

I guess it is about time to come out of the cave and start making my presence known. After all I have been living, breathing, and preaching the Fit Life for the past 13 years of my career. I have a deep rooted passion for what I do that is like a fire that won't go out! Every day I learn more and work to become a better me. I have been so blessed to be able to have my hobby and passion as my career and am so thankful for the supporters and "Sonya Fans" out there who keep bringing people and spreading the word that what I can offer is life changing.

Out of my cave...and into blogging

I guess it is about time to come out of the cave and start making my presense known. After all I have been living, breathing, and preaching the Fit Life for the past 13 years of my career. I have a deep routed passion for what I do that is like a fire that won't go out! Everyday I learn more and work to become a better me. I have been so blessed to be able to have my hobby and passion as my career and am so thankful for the supporters and "Sonya Fans" out there who keep bringing people and spreading the word that what I can offer is life changing.

Some day are harder than others

Days where is harder to exercise. Your sore. It is raining. You gave a slight headache. Excuses. That is exactly the time you need to exercise. You will be glad you did. Trust me on that. Have a fantastic Thursday.

KNOW your trainer...

So frequently, I hear club owners and individual clients discuss trainer/instructor fees as the end all/be all factor in the decision making process of selecting a fitness coach. Unfortunately, as with so many areas, the "certifications" listed by an individual may look impressive, perhaps even overwhelmingly so. As a clinician, I am distressed to know that many of these certifying agencies offer certificates of competence to individuals who have never completed a basic anatomy/physiology course, or who have no knowledge of basic health/safety procedures.

National Posture Institute News Story: Body mass index and coronary heart disease

National Posture Institute News Story: Body mass index and coronary heart disease Coronary heart disease (CHD) increases with BMI, as well as with age, finds an article published in BioMed Central's open access journal BMC Medicine. The research from the Million Women Study indicates that increased weight increases risk of CHD equivalent to that caused by getting older. Researchers from the University of Oxford followed the health of 1.2 million women from England and Scotland for (on average) almost a decade.
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