Sunday, June 30, 2013


Clean Eat Egg Quiche Muffins

This recipe has to be one of my new favorites! Make it once and you have 12 delicious mini-quiche egg muffins that are not only clean but filled with goodness! Better yet, at around 50-60 calories a piece, you can afford to stuff yourself full of muffins with lack of sacrifice and feeling like you are starving yourself!

Vegetables are full of essential vitamins that we need for our bodies to perform optimally.  The richer the color - the richer the goodness! Color your morning and try this recipe - it's fabulous!

Clean Egg Muffins

Olive Oil Spray (Pure Olive Oil)
4 scallions (or green onions), minced
2 carrots, shredded
1/2 red bell pepper, minced
1/2 zucchini, shredded
14 egg whites
4 whole eggs
1/2 tsp basil
1/4 tsp oregano
Dash of sea salt and pepper

1.  Preheat oven to 375 degrees F. Coat a 12-muffin tin with a small amount of olive oil spray to prevent sticking.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.

3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-measuring cup for the egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake for 30 minutes or until muffins have risen and are slightly browned. Serve.

 Muffins will stay for approximately 1 weeks refrigerated, or you can freeze them for later consumption (be sure to thaw overnight in refrigerator before eating).

Wednesday, June 26, 2013

Park workout

Park workout  Doing it at the PARK!!!

Just a thought.....

The 4 Sneaky Hormones That Are Making You Fat
and How to Stop Them Now
You've tried everything to get to a slim waist and tight
thighs, but nothing works. You watch your friends eat as
much food as you do, and they're skinny as a rail. What gives?
Dr. Steven Sisskind, an M.D. with degrees from Stanford and
Baylor College of Medicine, was urged by his wife Melanie
to share what he had learned about what allows some people
to stay thin without working for it and how you can do it too.
This is it: Most people who struggle with weight have a
hormone imbalance that makes permanent loss almost impossible.
In this video, he explains why you haven't been able to keep
it off for long and a simple step you can take to start
losing naturally and keep it off forever:
See Dr. Sisskind's Video To Learn How...
This free video draws on cutting-edge science and double-blind
studies to show why millions of people have been trying
things that not only DON'T WORK, but CAN'T WORK. 
Learn what these 4 hormones are, and what you can do to bring
them into balance. Dr. Sisskind advocates a NATURAL approach,
too (so no additional testosterone, Hormone Replacement
Therapy, or other short-term solutions that DON'T WORK).
P.S. - With the information in this video, you'll also learn
how getting these hormones into balance can help you reduce
cravings, lower stress levels, leave you better rested, and
keep your blood sugar stable.
See Dr. Sisskind's Video To Learn How...

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Cheyenne, WY 82001

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Monday, June 24, 2013


"To be mature you have to realize what you value most. It is extraordinary to discover that comparatively few people reach this level of maturity. They seem never to have paused to consider what has value for them. They spend great effort and sometimes make great sacrifices for values that, fundamentally, meet no real needs of their own. Perhaps they have imbibed the values of their particular profession or job, of their community or their neighbors, of their parents or family. Not to arrive at a clear understanding of one’s own values is a tragic waste. You have missed the whole point of what life is for."
- Eleanor Roosevelt

Just a thought......

"To have the management of the mind is a great art, and it may be attained in a considerable degree by experience and habitual exercise."
- Samuel Johnson

Wednesday, June 19, 2013

Just a thought....

"What man actually needs is not a tensionless state but rather the striving and struggling for a worthwhile goal, a freely chosen task. What he needs is not the discharge of tension at any cost but the call of a potential meaning waiting to be fulfilled by him."
- Viktor Frankl  Man’s Search for Meaning

Sunday, June 16, 2013


YOU belong on your own to-do list.

zumba monday @ 6pm

Pilates Tues. @ 10 am

Pilates Wed. @ 11 am

'Bella Barre' Wed. @ 6pm

Zumba Fri. @ 4pm





'I Tried Hot Yoga''

What to Expect in a Hot Yoga Class

-- By Liza Barnes, Health Educator
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I’m not sure when it was that I first heard about hot yoga, but I just assumed that it was one of those passing exercise fads. Only…I kept hearing about it. My friends were raving about it. Then my sister became a convert and told me that I had to try it. And then, on my morning run, I practically tripped over a sidewalk sign in front of my neighborhood yoga studio that read “hot yoga is here”. So I stopped ignoring the universe, recruited a friend for moral support, and signed up for a class.

Hot yoga is a series of yoga postures performed in a heated room (between 95 and 105 degrees Fahrenheit with 40% humidity). Most classes last 60-90 minutes. This style of yoga was developed in the 1970s by yoga master Bikram Choudhury, who developed a specific sequence of 26 postures and two breathing exercises, all guided by a specific dialogue. Classes accredited by Choudhury are called Bikram yoga, and are all formatted the same. Classes named “hot yoga” or “hot room yoga” will be similar to Bikram yoga, but vary somewhat in format and style.

Everyone that had told me about hot yoga said the same thing. That it was an amazing experience. Promoters of the practice claim that hot yoga will purify the body of toxins, improve flexibility and range of motion, enhance theimmune system, and promote weight loss. Some even claim that the practice has cured them of diseases such as multiple sclerosis and hepatitis. There is no research to support many of these claims, but even though hot yoga may not be a cure-all to what ails you, the extreme heat certainly facilitates the loosening of tight muscles, allowing deeper stretching that may benefit circulatory problems and back pain.

I wasn't hoping to leave hot yoga a changed woman. All I wanted was to sweat, work vigorously, and feel energized and rejuvenated when it was over. And while I wasn’t expecting magic, I did want to stay safe and healthy. Considering that I’m in good shape and did not fall into any categories that would make me an unsuitable candidate for practicing hot yoga (i.e. pregnant, a child, over the age of 60, or suffering from medical conditions that would make it unsafe to exercise), I was off to a good start. Because of the extreme temperatures, I made sure to follow the recommended safety guidelines:
  1. Maintain a daily intake of at least eight (and preferably 10) 8-oz. cups of water for normal activity, not including exercise.
  2. Drink 16 oz. of water at least 2 hours before your practice.
  3. Weigh yourself prior to class, if possible.
  4. During class, drink early, frequently and before you feel thirsty, not to exceed 20-40 oz. per hour.
  5. If you start to feel light-headed, nauseated, or otherwise sick, stop and rest (or leave the room to cool off).
  6. Weigh yourself again after exercise, and consume enough water (or non-caffeinated beverages) to return to your pre-exercise weight.
My friend and I signed up for a class on a Sunday afternoon. After a long and over-stimulating trip to IKEA, it was what we were both craving. We waltzed into the studio, yoga mats tucked under our arms, just a few minutes before the class was to begin. The yoga instructor greeted us and immediately began preparing us for our experience. She armed us with water bottles (which we had forgotten) and towels (which we hadn’t thought to bring) and led us into the studio. It was definitely hot, though not uncomfortable (at least not for me). My friend, on the other hand, sweats when the temperature reaches 80 degrees, so I wasn’t surprised when he was already glistening as he unrolled his yoga mat.
Continued ›

Pilates with kathy babcock in HAPPY FATHRS'S DAY BEAUTIFUL DADDIES!!

Friday, June 14, 2013

Just A Thought....

"In order that people may be happy in their work, these three things are needed: They must be fit for it: They must not do too much of it: and they must have a sense of success in it."
- John Ruskin

Wednesday, June 12, 2013

Pilates with kathy babcock in studio

Just a thought....

"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned."
- Buddha

Just a Thought.........

Exercising with Fibromyalgia

The Best Exercises for People with Chronic Pain

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Fibromyalgia is a mysterious condition, characterized by long-term pain throughout the body. In many cases, it is accompanied by tenderness and swelling in the joints, muscles or other soft tissues (known as "tender points"). Fibromyalgia appears to affect the way the brain processes pain signals, lowering the threshold for pain and increasing sensitivity in people with the condition. While the exact cause of fibromyalgia is unknown, there are specific factors thought to trigger it. In some cases, symptoms begin after a physical or emotional trauma, infection or surgery. In other cases, symptoms build over time with no known cause. Fibromyalgia is most common in women between the ages of 20 and 50. In fact, 80% of people diagnosed with fibromyalgia are women.

Fibromyalgia Symptoms 
Fibromyalgia is a syndrome—not a disease. A syndrome is defined as a group of signs and symptoms that together are indicative of a specific disease or disorder, but have no identifiable cause. Although the cause of the syndrome is unclear, the day-to-day effects for someone living with fibromyalgia can follow a very clear pattern. Flare-ups of symptoms come and go, more frequently for some people than others, and when they do, patients tend to wake up feeling stiff and sore. Some say the pain gets better as the day goes on but worsens at night. Others have pain throughout the entire day. Fibromyalgia pain can worsen with physical activity, changes in weather (cold and damp conditions are usually the worst) and stress.

A 2007 survey published in the journal BMC Musculoskeletal Disorders asked more than 2,500 participants who had fibromyalgia about their ability to perform daily activities. According to the survey:
  • 35% had difficulty completing normal activities of daily living
  • 55% reported having trouble walking two blocks
  • 62% found it difficult to climb stairs, and
  • 68% had trouble with light household duties.
Living with fibromyalgia is a real challenge. Because of the severity of symptoms, people with fibromyalgia tend to be less physically active than healthy people of the same age. But that doesn't mean that exercise is out of the question. Here's what you need to know about how exercise affects fibromyalgia symptoms—plus tips to maintain a consistent routine.

Exercise Can Be an Effective Treatment for Fibromyalgia
Although strenuous physical activity can worsen fibromyalgia symptoms during flare-ups, exercise is often the first line of treatment to help reduce the frequency of flare-ups. However, sticking to a consistent exercise routine can be difficult because of fibromyalgia symptoms. Before starting any exercise program, it’s important to get clearance from your doctor and ask for their recommendations about what exercise is safe and what you should avoid. 
Continued ›

The xx - Together

Monday, June 10, 2013



Add to my favorites
Aug 1, 2011 | By Elizabeth Patton
A diet rich in fruits and vegetables may help lower ALT.
Photo Credit Images
The liver is a football-sized organ in the abdomen responsible for processing nutrients and waste products from the blood. Alanine aminotransferase, or ALT, is an enzyme the liver releases in response to damage or disease. ALT is measured on routine liver function tests. Elevated liver enzymes may indicate inflammation in the liver or liver disease, such as nonalcoholic steatohepatitis (NASH), fatty liver or cirrhosis. Modifying your food choices may help lower ALT.


A nutrient-rich, plant-based diet is recommended to treat elevated liver enzymes. You should include a variety of whole grains, fruits, vegetables and low-fat dairy products in your diet since they are rich in vitamins and antioxidants and low in fat. Berries, green leafy vegetables, peas, potatoes, oranges and beans are excellentsources of fiber, which has also been shown to help normalize liver enzymes. Balance your meals with smaller amounts of lean meats and plant fats such as olive oil and nuts.


Limit high-fat foods, especially those coming from animal sources. Higher-fat foods increase fat levels in the blood, which may be deposited in the liver and cause the damage that raises ALT. High-fat meats include bacon, sausage, bologna, salami and hot dogs. Choose lower fat dairy products instead of whole milk, full-fat yogurt and ice cream. Eggs and cheese should be eaten in moderation. Limit restaurant foods, which also tend to be hidden sources of large quantities of fat.


Alcohol and certain medications may cause further liver damage. It is best to avoid alcohol completely and eliminate any medications that are not necessary. Ask your doctor about the medications you are taking or are planning to take, including over-the-counter drugs and supplements.


Elevated liver enzymes and certain liver diseases, such as NASH and fatty liver, occur most often in persons who are overweight or obese. A primary strategy for improving liver enzymes is to reduce weight through abalanced diet and exercise. Aim for at least 30 minutes of aerobic activity daily. If you have not been exercising routinely, start slowly and increase the time and intensity of your activity slowly.

Read more:

Sunday, June 9, 2013

lubricate your body, skin, joints, heart and soul!

The Mega Benefits of Omega-3's

These Healthy Fats Belong in Everyone's Diet

-- By Liza Barnes, Health Educator
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In a college nutrition class I took back in the 90’s, I overheard a classmate boasting to a small group about how she only ate fat-free food. Most of America was still in the clutches of the fat-free craze, and my classmate’s views weren’t at all uncommon. Dietary fat was being blamed for heart disease, obesity, diabetes, and many other impairments of health. But instinctively, I thought that banning fat was a bad idea—I just didn’t have the facts to back up my theory. Now, a decade later, research is proving my hunch—that some types of fat can actually prevent disease and improve health. The key lies in a general understanding of fats, and in knowing which fats to emphasize in your diet.

The Fat Family Tree
The family of fat is very complex, so to make it less confusing, picture it as a family tree. At the top, there are two different families of fat—saturated fat and unsaturated fat. Saturated fat (butter is one example) is packed with hydrogen atoms, making it solid at room temperature. Unsaturated fat (like olive oil) contains fewer hydrogen atoms, so it is liquid at room temperature. The family of unsaturated fat includes two children: monounsaturated fat and polyunsaturated fat. In the polyunsaturated fat family, you'll find omega-6 fatty acids and omega-3 fatty acids, and it is the omega-3 family that has been making headlines in the nutrition world.

3 Types of Omega-3's 
There are actually three types of fatty acids that are collectively referred to as omega-3's: ALA (alpha-linolenic acid), EPA (eicosapentaenoic), and DHA (docosahexaenoic acid). Besides being hard to pronounce, they are extremely important to your health. Omega-3's are "essential" fatty acids, because they are necessary for health and must be included in your diet (because the human body cannot manufacture them on its own). But what exactly are they used for, and what do they do for human health?

Mega Health Benefits
Extensive research indicates that omega-3 fats reduce inflammation, helping to prevent inflammatory diseases like heart disease and arthritis. In addition to warding off inflammation, omega-3’s are also essential to the brain, impacting behavior and cognitive function, and are especially necessary during fetal development. According to the University of Maryland Medical Center (UMM), omega-3’s may also:
  • Improve artery health by helping to reduce plaque buildup and blood clots in arteries that lead to the brain.
  • Improve cholesterol by lowering triglycerides and elevating HDL (good cholesterol) levels. These benefits come primarily from DHA and EPA. Learn more about fats that fight cholesterol.
  • Improve joint health by reducing joint tenderness and stiffness associated with arthritis and osteoarthritis.
  • Improve bone health by positively impacting the body's calcium levels, reducing the incidence of bone loss.
  • Improve mental health by helping to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. People who are deficient in omega-3’s may suffer from depression, bipolar disorder, schizophrenia, eating disorders, and ADHD.
  • Improve skin health by helping to alleviate symptoms related to skin disorders like acne and psoriasis.
  • Improve bowel health by reducing inflammation of the bowels, helping alleviate symptoms of Crohn’s disease and ulcerative colitis.
  • Improve lung health by reducing inflammation in diseases like asthma. To read more on this topic, click here.
  • Improve menstrual health by reducing the pain associated with PMS and menstruation.
  • Help prevent cancer. Colon, breast, and prostate cancers have all been correlated with low intakes of omega-3's.
Sources of Omega-3’s
The three different types of omega-3’s are found in specific types of foods.
  • ALA is found in foods of plant origin. The richest source of ALA is flaxseed, but it is also found in hempseed, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, linseeds, walnuts, and walnut oil. Once ingested, the body converts ALA into EPA and DHA, allowing it to be more readily used by the body. However, this conversion isn't very efficient. That's why experts recommend including EPA and DHA sources in your diet as well. *Note: Flaxseed oil supplements are available in liquid and capsule form, but always consult your health care provider before taking any supplements.
  • DHA is found in seafood, algae, and coldwater fish such as salmon, sardines and albacore tuna. *Note: Fish oil supplements and vegetarian DHA supplements (containing algae) are also available in liquid and capsule form, but always consult your health care provider before taking any supplements. Only use fish oil supplements that have been certified to be free of heavy metal contaminants like mercury.
  • EPA is found in many of the same foods as DHA, including cold-water fish such as salmon, and sardines, as well as cod liver, herring, mackerel, and halibut. *Note: Fish oil and vegetarian algae supplements are also good sources of EPA, but always consult your health care provider before taking any supplements. Only use fish oil supplements that have been certified to be free of heavy metal contaminants like mercury.
  • Enriched eggs that contain all three types of omega-3 fatty acids are readily available these days. These eggs are enriched by adding flaxseed or algae to the hens' diets so that they produce eggs that are rich in healthy fats. According to the Flax Council, omega-3-enriched eggs provide almost half of the recommended daily level of ALA and one-quarter of the recommended daily level of EPA and DHA—the same amount that can be found in 3 ounces of fish.

To get the recommended levels all types of omega-3's, aim for: 
  • 2 tablespoons of ground flaxseed (or 1 tablespoon of flaxseed oil) daily. To learn more about storing and using flaxseed, click here.
  • 2 to 3 servings of the above-mentioned fish sources per week. In general, fresh fish contain more DHA and EPA than frozen fish. To learn more about fish selection and safety, click here.
Omega-3's might seem overwhelming at first. But once you understand the types and "mega" health benefits that come with them, you'll be on your way to improving your health.  Now that's something to brag about!