Wednesday, September 17, 2014

Virtual run to help orphans with Downs Syndrome

Kids medals are metal with 1st place
in the cent
I am so excited to finally announce a fundraising event I have been working on for a while with a RODS team member in the USA.  We are hosting the 1st annual virtual run.  This is where you can sign up for the UK/European race.

Here are the details:
  • Register your interest here to pay by bank transfer (or go straight to the shop to pay by PayPal).  Registration ends 31st October.
  • Sign up for 5K, 10K, or the kids run.
  • Between 1st-30th November, run 5K or 10K distance anywhere you'd like. You do not need to submit proof that ran. We trust you :)
  • We will post your medal to you at the end of November.
  • Open to people living in UK and Europe only.  USA virtual race will be taking place in the spring.
Medals are £20 for adult medals (either 5K or 10K).  Grab a medal for the kids for only £10. These include P&P.  If you'd like, you can pay an extra £2 to cover the postage, which means even more money will go to our orphan.  All proceeds from the race will go to our current orphan is Marcus who is located in China.  He is 70% to his fundraising goal.  With your help, we can get him up to 100% in no time.

If you have people or places to give promotional flyers to, please let me know in the form and I can mail some to you.  We can use your help to spread the word about this event.

2014 ribbon on the engraved race bling

We have both 5K and 10K medals

Sunday, September 14, 2014

Quickie Workout #109

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.  Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (

Warm  up- 10 squats, 10 jumping jacks/star jumps, 10 push/press ups, 20 squats, 20 jumping jacks/star jumps, 20 push/press ups, 30 squats, 30 jumping jacks/star jumps, 30 push/press ups
1 min-  Walking backwards lunges.  Be careful!
1 min-  Squat thrusts
1 min-  Step up with a vertical hop on left foot
1 min-  Step up with a vertical hop on right foot
1 min-  Supermans
1 min-  Dead fish on right side
1 min-  Dead fish on left side
1 min-  Spiderman push/press ups
1 min-  Crab tricep dips
1 min-  Reverse plank
1 min-  Hammer curl
1 min-  Burpees
1 min-  Side plank left
1 min-  Side plank right

Saturday, September 13, 2014

Start your new career as a health coach with Institute for Integrative Nutrition

I completed this year-long program in 2013.  It opened my eyes to over 100 different dietary theories and how food is a strong part of culture and emotional response.  With a health coach certificate from IIN, you can work for yourself and help others along the way.  Click on the image for a free guide.


With each referral that signs up for the health coaching program, I receive a referral fee.

Friday, September 12, 2014

Weekend Challenge

Can you believe it is the weekend already?  I hope you have something fun planned.  Let's keep the challenge simple this weekend.  Do 10 push/press ups every time you go to the bathroom.  You can do them on the wall or the counter if you don't want to get down on the ground. You would be amazed at how much easier it will be by Sunday night.  Hopefully you will also realize how easy it is to fit in exercise into daily life.

Want more?  Do 10 jumping jacks/star jumps when you check your email.  Hold a wall sit while checking Facebook.

If you have any other ideas on how to sneak in some exercise, comment on the post below.

Wednesday, September 10, 2014

Things I learned while completing the #Whole30

Today is Day 31.  It is with great happiness to day I have completed my longest endurance event ever. Thirty days of home cooking and eating meat.  In the end I lost 6.2 pounds and 2% body fat.  My hip-to-waist ratio increased as I seem to have lost fat in my bum/hips/chests/wrists and not my waist. (What gives?).

Other noticeable changes included sleeping better at night and reducing Achilles tendonitis (AT) and plantar fasciitis (PF) pain.  The improved sleep patterns starts the first week but I wonder if this is partly due to my body having all that meat to digest.  The AT and PF pain reduction have really become apparent in the last 2 weeks.  I want to maintain my #Whole30 primarily to see if it will be completely alleviated.  I am aiming to eat #Whole30 at home but not panic so much about eating out.  One decision I am still weighing out to beans and legumes.  But first I have planned a momentary blip for my 4th wedding anniversary. Bring on the pizza and wine! 

During the last 30 days, I learned a lot about myself, my friends, and my husband.  Here are a few highlights:

1.  Some foods are worth getting cut up rather than in their natural form: butternut squash, mango, pineapple. Trust me on this.

Nut butter-covered banana. Not very
2.  I have more willpower than I thought (except when it comes to nut butter-covered bananas). Hopefully I can stay on the straight and narrow at work by avoiding Mountain Dew and cookies in the canteen.

3.  Diet Coke doesn't have to be part of my daily routine. I am still curious if it will have the same appeal now.  Have my taste buds changed?  Happy to say I have a stock of peppermint tea to power me through sleepy mornings at work.

4.  There is a lot of planning and food prep involved, which means lots of dishes too. If you don't have a dishwasher, but sure your partner is on board.  Also, stock up on Tupperware that doesn't leak as you will be bringing food with you everywhere you go.

5.  I am capable of starting something and finishing it. My mom will be so proud!

6.  Chicken isn't so bad when you add spices to it. Neither is lamb or ground beef.  But I never tried pig, venison or horse.  Might incorporate these into the next round.

My first steak at The Fellow
7.  There is sugar in everything! Seriously people.  Read those food labels.  Aim for full-fat food as it usually has less chemicals and sugar. 

8.  Even if my friends think I am crazy, they are still supportive.  Big thanks to my husband, Leah, Danielle, and my few #Whole30 Twitter friends for their support.  Also, thanks to Christian and Leigh for buying me my first steak and letting me restrict your London eating experience a little bit.

9.  Any program where I can have avocado and sweet potato on a daily basis is ok by me.  These are possibly my 2 favorite foods and I didn't get sick of them.   Hurray! I wish I could say the same about hard-boiled eggs.

10.  Eating meat impacts the earth and climate change. (Pardon me while I get on my soapbox).  My husband is a flexitarian, which means he eats meat only a couple times per week or when it would go to waste or when we are on holiday.  He saw a lecture once about how reduction in meat consumption would have the greatest effect on CO2 emissions (this Guardian article n scientific research provides some examples).  We never had meat in the house until 30 days ago (only because I didn't know how to cook it at the time and he couldn't bothered cooking for one).  At the beginning of my #Whole30, there were several TV programs about meat consumption and global impact (e.g. which means we spent a lot of time talking about how much meat I was eating.  My argument was that after not eating meat for 20 years, I had a bit of 'credit' built up I could use for 30 days.

Part of the ethos of #Whole30 is eating local and using all the parts of the animal.  For my first go, I didn't worry too much about this.  When/if I continue, I will definitely take this into account and be selective on when I consume meat.

How is this not appetizing?

Sunday, September 7, 2014

Quickie Workout #108

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.  Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (

Warm  up- 1 min skipping rope, 1 min running in place with high knees, 1 min star jumps
1 min-  Alternating side lunge with bicep curl
1 min-  Alternating reverse lunges
1 min-  Upright row
1 min-  Sumo squats on your toes
1 min- Alternating frontal and lateral raises
1 min- Plyometric lunges
1 min- Wall sit
1 min- Side plank on the left
1 min- Side plank on the right
1 min- Supermans
1 min- Crunches
1 min- Plank
1 min- Hip raises
1 min- Press ups

Friday, September 5, 2014

Weekend Challenge

This weekend we are going to share the love this weekend.  Friday, Saturday and Sunday, give out 5 genuine hugs each day.  Give them to family, friends, neighbors, and even strangers (if you ask first).  Share the love, people.