Great inspiration. Hydrants, phone poles, art deco buildings…whatever gets you thru it. Run run run!


I am a bit of a creature of habit.  I wear the same running clothes (I do try to wash them twice a week), run the same course with minor variations for distance, and chant the same mantra as I fight my way through the last half mile.

Run the hydrants, babe.  Just run the hydrants.

It has never changed, albeit I have only been on this running program since May.  As I round the corner at the last half mile mark I start to think about how close I am to finishing.  Previous posts will tell you I am not a big fan of running, so the end of a run is quite possibly the only part I actually like.  Because I am a glutton for punishment (and my condo is located on a hill) the last half mile is two-thirds uphill and one-third slight decline / mostly flat.  This…

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Quick and Easy Garlicky Hummus

You worked out today. And you worked out hard. Especially if you’re strength training you need to give your muscles the protein fuel they need to repair themselves after your workout. Often, those who resistance train find themselves with an increased appetite due to the steady afterburn from this type of exercise. So what kind of snacks can you have to both satisfy that hunger and help rebuild those muscles?

How ’bout some hummus! Chickpeas aka garbanzo beans are a protein powerhouse. Plus, as a legume they’re packed with fiber, too. Making it at home is not only far easier on the wallet but also saves you from the nasty sodium benzoate and other preservatives in the packaged stuff. It’s easy peasy, I promise.

Add in some whole grain toasts or flax seed crackers and you’ve got yourself a balanced vegan snack that’s both fulfilling and functional. Check out this garlicky good recipe idea from Melissa’s Menu. Yummy! What add-ins do you like to include in your hummus?

Melissa's Menu

Yesterday, the hubby and I went to a local garlic festival which left me craving delicious, healthy garlic dishes. While we were there we purchased three different types of garlic. German, Vietnamese, and Purple Czech. This afternoon when I was in the mood for a snack I decided to put some of our new purchases to good use.

First quarter one small onion and peel two heads of garlic. Yes, two heads. I used Purple Czech which has a mild flavor. Depending on the type of garlic you have on hand, this amount may need to be adjusted.

The garlic and onion go into the food processor. If you do not have a food processor this could easily be done in a blender.

Rinse and strain one sixteen ounce can of chick peas, reserving the liquid.

The chickpeas join the garlic and onion in the food processor.

Season with salt, pepper…

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Insanity’s Shaun T Dishes on New Gig With Powerade Zero and Working Out in Undies

Kristin at was lucky enough to have a sit down w/Shaun T of Insanity and Asylum fame. In honor of today’s Powerade No Excuses Live Workout Tour here it is:

He’s tough, he’s inspiring, and—let’s face it—he’s a hottie. Shaun T has taken the fitness world by storm in the last couple of years, and he (and those abs) show no sign of stopping. Hip Hop Abs and Insanity have just about made him a household name, and with his latest project, The Asylum, set to hit the infomercial circuit this summer, we’re pretty sure we’ll only see more of him.

Not that we’re complaining. Oh, no.

Currently, Shaun T is working with Powerade Zero and doing the rounds on the Zero Excuses Tour, but he found a few minutes to chat with us. And we managed not to giggle like schoolgirls.

Interview with Insanity’s Shaun T

  • FBG: So, you’re working with Powerade Zero. How did you get involved, and why did you choose this partnership?
  • ST: The reason I chose to work with Powerade Zero and do the Zero Excuses Tour is that one of the things I try to help people do is lose weight and get better bodies. If you want to lose weight, don’t drink your calories. With Powerade Zero, I can use it as a sports drink, which is great because my workouts are very sports-oriented.When I did an event with Powerade Zero last year, it was a great fit—they support all the things I preach about. They were excited and motivated, just like me. I think it’s just a perfect match.
  • FBG: I’m told you lost 50 pounds in college, which must’ve been a huge challenge. How do you use the mentality that got you through your weight-loss when facing other obstacles?
  • ST: In Insanity, the packaging says, “Dig deeper.” People who are overweight, they’re searching for a goal; every number is so important. I was 228 pounds, then I was 215 pounds, and I kept working at it, kept losing weight. As you start to go down the “weight ladder,” it gets harder to keep losing weight. [To get where you want to be] you have to dig deeper—focus and push through.
  • FBG: Insanity is such a huge success, and it seems to coincide, timing-wise, with the rising popularity of other hardcore workouts like CrossFit. Do you think these workouts appeal to the same types of people? And are they complementary?
  • ST: I know people who do Insanity every day, six days a week, and they go to the CrossFit box and do a round and see how fit they are. I say no workout is bad; every workout has a beneficial factor. There are certain things I don’t do in my workout, and I do it in CrossFit, and I’m so sore! And then there are things I do in Insanity that really work people who do CrossFit. So, I think they really help each other out.

  • FBG: As you likely know, a lot of the ladies don’t just love your workouts—they love you. How has that aspect of your job affected your life? You know, being a sex symbol?
  • ST: The one thing I love about the success of Insanity is that people see me on the street and they’re always so happy. They’ve succeeded at something, and I helped them do that. It’s actually really fun. I really like going to the events when people are like, “Hey, Shaun T, can I feel your abs?” And I’m like, what if my abs aren’t where I want them to be that day?
  • FBG: That’s motivation right there!
  • ST: Definitely. The people looking up to me, they hold me accountable. I love it.
  • FBG: A lot of folks I know have copped to stripping down to their undies to do the Insanity workout. So, let me ask, on behalf of our readers—you’re home or in a hotel room, all alone, and doing a killer workout. What are you wearing?
  • ST: I am wearing sneakers, socks and my underwear. [Laughs.] When I’m in a hotel room, what’s the point of putting on a pair of shorts and sweating them out? If you’ve got a mirror, you get a good view of your body and what you’re doing when you’re just in your underwear!

As a Fit Bottomed Girl who sweated through lots of shorts before deciding to just do the Insanity workouts in my undergarments, I’m glad to hear Shaun T is right there with me. And his four-word mantra to help us celebrate our four-year birthday? “Be in it to win it!” Okay, so that’s six words with two to grow on. We still heart him. And his abs.

Have you ever done the Insanity workout, and are any of you looking forward to Asylum?

Insanity’s Shaun T Dishes on New Gig With Powerade Zero and Working Out in Undies.

Quinoa – Tiny Little Super Seed







Quinoa is a nutrient packed vegan superfood. Not a grain, although it cooks and performs like one, it is actually a seed. Quick cooking on the stovetop or in a rice or pressure cooker, quinoa can stand in for rice in myriad dishes. For the vegan or plant-based diet fitness crowd, quinoa is a complete protein making it an ideal choice for muscle support.

In addition to being a complete protein, other plusses of quinoa include high fiber content and magnesium. The more natural unadulterated fiber you can pack into your diet the better. If you’re not used to high fiber foods yet then add them in little by little each day over a few weeks until you are. Not only does it help heart health, digestion, and (ahem) regularity, it helps you feel full longer. And that is always a good thing!

Quinoa tastes deliciously mild and slightly nutty. There is a subtle crunch combined with satisfying softness making for a toothsome addition to your repertoire. Use it anywhere you would use rice such as with a stir fry or with beans. One of my fave ways to enjoy quinoa is for breakfast! Toss on a little fresh fruit and some non-dairy creamer and presto you’ve got a super healthy start to your day.

Keeping well for a number of days in the fridge, quinoa is a staple you can prep at the beginning of the week and always have a healthy and fulfilling option on hand. Organic and fair-trade quinoa is readily available and even in the more affordable bulk bins at many grocery stores. I especially like the multi-colored options from Alter Eco and they even have some yum looking recipes on their site. Let me know if you try any out!


Is Caffeine Really The Devil?

It’s the devil! Avoid caffeine at all costs! Or maybe not? In moderation, a cup of coffee has it’s benefits. Vegans need not fret, there are even non-dairy cruelty-free creamer options. While taking your coffee black may be the best way to absorb all the benefits, having your coffee with some vegan non-daily creamer based on coconut milk, almond milk, or soy milk may really up the enjoyment.

Flavonols, catechins, antioxidants, energy, and more! Before a workout a cup of joe can help you perform longer, harder, faster, and with more accuracy. The reduction in fatigue from this energy boost can help you exercise harder, lift heavier, perform more reps, you get the idea. Whether you’re interested in burning more fat, building more muscle, or increasing your endurance it seems that some good organic fair-trade coffee can help you get more from your exercise.

The caffeine in coffee can even help you feel better about your workout. When you feel good about your workout you’re more likely to exercise again, right? Anything that can help motivate you to continue your fitness regimen is a good thing in my book!

Image courtesy of Apple's Eyes Studio/

Workout Fashion – Why Not?

Lululemon, Athleta, VSX, Lucy, Black & Gold, Body By Brazil, BodyUp I could fill up the whole blog with the list of companies getting with the program. I got to thinking about it while sweating it out to Chalene Johnson’s ChaLEAN Extreme. Check out those faboosh star earrings! OMG, want!

So you’re dedicated to fitness. Each day you’re getting active sweating it out. If you’re in a gym running the hamster wheel, I mean treadmill, you get to looking around due to boredom and you realize your outfit could use an upgrade. Strutting your stuff around South Beach as I do workout outfits are seen all year round. So just how important is it to look good?

Very! Why? Much of my workout routine is done solo and indoors. Does Shaun T and his Insanity Team need to see me look cute? Will Chalene care if I show up to class in a well put together getup? Of course not. But I WILL! That is the most important thing here. It’s not about impressing others it is about impressing yourself. If dressing up in something you feel great in helps you to push play each day, then do it. If investing in some new outfits will encourage you to gear up every day and get moving, then do it.

Nobody can do the work for you but you. True lasting change must be done by you. Recommit continually and do it for you and others will follow. Results will follow. Happiness will follow.

Tell me what motivates you Let’s have a conversation!

Comment below or find me on Facebook, Twitter, etc.

You’re A Vegetarian? But Where DO You Get Your Protein??!!

Where in the heck do vegetarians and vegans get their protein? Plants, silly! Thanks go to Kim Kash and the Beachbody newsletter team for this one. Thanks, Kim!

4 Great Vegetarian Sources of Protein

By Kim Kash

Maybe you’re trying to reduce or eliminate animal products from your diet. Maybe you’re just looking to add additional protein sources to your dinner plate. Or perhaps you’re simply interested in culinarily mixing it up a little. Whatever the reason, it’d probably benefit you to look into protein alternatives given, according to the USDA, the average adult American male ate 293 pounds of meat last year. The average woman ate 183 pounds. No one needs to eat that much of anything.

But before we begin, to call these ingredients “meat substitutes” isn’t really fair. It sets all these yummy foods up for failure. If you’re looking for something that tastes like steak, well, only steak tastes like steak. The same goes for fish. I’d say the same goes for chicken, but everything tastes like chicken. The mistake is in thinking that you can prepare tempeh or seitan or any other nonanimal protein and it will taste like meat. Instead, learn how to prepare these four great alternative protein sources, and enjoy the flavors and textures for their own sake.


TofuAs far back as 100 BC, the Chinese pressed soymilk curds into soft, white slabs of tofu. These days tofu is available in almost any grocery store, in consistencies ranging from soft to extra firm. Straight out of the package, it is squishy and pretty much tasteless. Its beauty lies in its ability to absorb flavors. It can be cubed and thrown into your stir-fry. It can be whirled into your smoothie to make it creamier. It can be sliced in slabs, marinated, and grilled. You can use it to make mock cheesecake, “creamy” sauces and dressings, cheese-like pasta fillings, and much more.

Tofu is the most ubiquitous and versatile of the meat analogues, and in addition to being a low-calorie, complete protein (raw tofu is approximately 20 calories per ounce), it also contains omega-3 fatty acids, manganese, iron, and copper (which helps red blood cells use that iron). Most tofu is also enriched with calcium during processing. It can help lower total cholesterol levels and reduce the risk of heart disease, and its phytoestrogens (plant-derived estrogens) have been shown to ease menopausal symptoms.

But be careful—tofu becomes a problem in processed foods. Almost every “healthy” vegetarian frozen food or faux meat contains tofu or some other highly processed soy product. And that’s not good. Eating a healthy, balanced diet means not relying too heavily on any one specific food—and that includes tofu.

What’s the problem with eating soy all the time? 90% of the U.S. soybean crop is genetically modified. No studies have yet shown that genetically modified foods pose any health risks, but no genetically engineered food crops grew in this country before the 1980s. We join a large chorus of skeptics who question the wisdom of genetically modifying our food supply until more is understood about the human response to this kind of tinkering. Avoid this by only buying soy products that have been certified organic.

Another grey area surrounding soy is its relation with cancer. On one hand, researchers have found that eating lots of soy might help prevent breast and endometrial cancers in women and prostate cancer in men. However, some studies using animal subjects suggest that high amounts of phytoestrogens might actually promote breast cancer. While the scientific community works to find answers, we feel it’s OK to enjoy soy in your kitchen in moderation. Just not at every meal.


TempehTempeh is another soy product, but it is made from fermented, whole soybeans and is less processed than tofu. So you get all the benefits of soy—the protein, the trace minerals, the phytoestrogens—plus the probiotic boost that fermented foods offer.

After the beans are fermented, they are pressed into a firm, textured cake. Like tofu, tempeh is a versatile ingredient that absorbs other flavors like a sponge. But unlike tofu, tempeh has an earthy, nutty flavor that makes it delicious to eat on its own.

To enjoy, slice the cake into slabs and stir-fry it, marinate and grill it, use it in chili or jambalaya, or even use it to make burgers.


Seitan FajitaAlso known as mock duck, this vegetarian protein is made from wheat gluten, so if you’re not on a gluten-free diet, it’s perfect if you are allergic or are trying to cut down on soy products.

Like soy, seitan is high in protein and low in fat. It also resembles meat in both color and texture when it’s cooked. Like soy products, seitan takes on whatever flavor you add to it, so it’s perfect for marinating. In fact, you can buy seitan already marinated in barbecue or teriyaki sauce. Use it as a substitute in recipes that call for firm tofu or tempeh.


Quinoa, which is grain-like (and can be cooked like other grains), is actually a seed. It’s also gluten free. Eat it in the morning as a hot cereal, use it as the base for a tabbouleh or pilaf, enjoy it in your salad, or include ground quinoa as one of the grains in a homemade loaf of multigrain bread. You may even find pasta made from quinoa in your grocery store.

QuinoaQuinoa contains all 9 essential amino acids, making it a complete protein. It’s particularly well-stocked with the amino acid lysine, which helps with tissue growth and repair. Maybe that’s why quinoa was called “the gold of the Incas.” It is also a good source of folate, phosphorus, manganese, and magnesium. And it’s delicious!


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“The Big Cheat: 5 Reasons to Say NO to Steroids”
“Can You Build Muscle as a Vegan? (And 9 Other Questions About Going Meatless)”
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Eco-Friendly, Super Chic, Thirst Quenching On The Run? Vapur – The Anti-Bottle!

So you’re running out for the day and you know you’re gonna be thirsty. Disposable bottles make a dent on your wallet as well as the environment. Toting one of those is decidedly un-chic. Enter Vapur – The Anti-Bottle.

Vapur has a variety of sweet designs and fab guest artist designs. Even better, they’re BPA free, super lightweight, and collapsible. Yes, collapsible! No worries if you have a small handbag – these roll right up and fit in even a teeny tiny purse. Bring Results & Recovery Formula to your workout, water to quench your thirst while shopping up a storm, even some wine for your outdoor picnic.

Check em out here, at Whole Foods, or on Amazon:

Vegan Bodybuilding…NOT an Oxymoron!


I love oxymorons. From jumbo shrimp to airline food my unbiased opinion is that these are seriously funny. How’s that for a sentence full of gems?

Really though, it is not only possible to transform your body on a vegan diet it can bring you to levels you only dreamed possible. And you certainly don’t have to be a bodybuilder, either. Plant based diets give your body the fuel you need to perform without the extra fat, cholesterol, and other junk that slows you down.

How do I get enough protein, you ask? Easy! These common plant foods go beyond tofu and tempeh – try beans, broccoli, seitan, and quinoa. Another benefit? Dollars to donuts, they’re all far less expensive than animal proteins, too.

Check out the new Vegan Health and Fitness magazine for more here or on the shelves at Whole Foods: talks about this here:

Subscribe here!

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