Italia Chianti Vino ...

After sleeping in a bit we woke up and enjoyed breakfast with a cappuccino(of course) and decided to take a walk to town to use an ATM. The trip turned in to just a nice stroll on a crisp morning, because there was no ATM around. We headed back to the hotel and hung out and took pictures for a bit. We headed out with Stacy and Doug to our wine tasting at Costello De Trebbino. We took tons of photos before the rest of the people showed up for the tour.
This place is the LAST CASTLE IN ROME OCCUPIED, yes people live in a castle! I got to go in:) We learned all about the castle, the family, the wine, and olive oil. The Chianti is the most popular and famous wine in this area (I mean it is called the Chianti wine for a reason). The wine was amazing, the olive oil fresh and delicious. We all bought wine and oil and headed back to Florence.
In Florence, we went in to leather shops and I went in to ZARA(I love Zara). We then wandered for over 45 minutes to find a restaurant. We found one and enjoyed a smaller family owned restaurant! The server was hilarious and super animated! He bokked (yes bokked, like a chicken) when he served Stacy her chicken dish. We left dinner and went on a hunt for a famous Gelato place in Florence (had to get before leaving famous Florence). We found GROM, I ordered 1/2 hazelnut, 1/2 coffee. It was pretty delicious! A great way to wrap up another amazing day!

Florence

Yesterday we woke up and hung out at our hotel, RayRay(the best server in the world)was at breakfast and dinner. He has kept us entertained the whole trip, he is simply hilarious. Has given Sammie the nickname SamSam. He makes the best cappuccinos in the world, I just smile and laugh every time he is around! We went in to town to check out the more touristy things to start the day,
we saw the statue of David along with tons of cathedrals! We stopped in leather shops, gelato shops, and a cafe! Sammie ordered a salami sandwich and I got a veggie pizza! We walked for hours going in and out of shops. We stopped at a wine shop where we met Stefan. He was so helpful and kind, and although his English was broken, he was extremely helpful! We got 4 bottles of local wine. We came back to our hotel for a siesta then went downstairs to drink some of our wine with Doug and Stacy (our new friends from South Dakota).
We had dinner at the hotel with Doug and Stacy and RayRay was our server! RayRay is everywhere! We enjoyed our meal, the company, and service. I ordered the beef balsamic (very unlike me, as I usually order fish), and it was delicious! After bottles of wine we were all cracking jokes and having a great time. We then decided the next day we would join Stacy and Doug for wine tasting!

Firenze: Munilo Di Firenze

Yesterday we took the train to Florence. Once we arrived at our BEAUTIFUL hotel we wanted to enjoy and grab a small bite. We had a glass of wine with apps, two other twosomes (one from NYC, and one from South Dakota) were in the lounge as well. We all chatted and laughed. Sammie and I got along well with the folks from south Dakota. They bought us a glass of wine and we sat in the lounge laughing with the bar tender Reynaldo (we nick named him RayRay). We stayed at the hotel, as we watched some overspill from the river trickle in to the hotel floor (pretty crazy). The Arno river is really rushing right now! We then got ready for dinner and decided to go somewhere close. The couple from south Dakota knocked on our door and asked if we wanted to walk with them. We accepted.
We took a beautiful stroll along the river to dinner. We went to a pizzeria, which was awesome! We had local wine. Sammie had a pizza that was enough to feed a family, I had salmon that our hilarious server caught that morning!!!! It was so delicious! The lady had wild boar ravioli ( sounds crazy, it was tasty). The sever didn't know the name for boar so we watched him literally play charades, then he gave up and resorted to pictionary(this boar looked hilarious). We had laughs, and good conversation.
We came back to hang with RayRay, drink cappuccino's, and he spoiled us with free gelato (like we needed it).
This morning we woke up and walked down to breakfast where we had cappuccinos and more good food (see the trends here, I may gain 5lbs and I'm ok with that here). We watched the water rush as we ate, and now we are getting ready for a full day in Florence!

Roma/ Firenze

Right now I am sitting on a train to Florence (which we had to run to catch) from Rome! The lady behind us smells like HORRIBLE B.O.!!!!

We are realizing how easy it is to blow your money while traveling! Taxis, trains, hotels, food, shopping, wow!

Yesterday was a pretty chill day, we ate breakfast with Sammie's boss at our hotel, we took the shuttle down to the Vatican and walked around. Took lots of photos!! We got a coffee at a little cafe and watched the people walk around.
We then went to an outdoor market where we shopped a little and then kept walking for hours! We went to a restaurant for lunch that was so cute; Trattoria da Luigi. The sever was super nice, we got the local win which is supposed to be better/cheaper so we ordered it! It was only 5 euro and seriously it was 1/2 liter!!!! So much wine, and it was so good! I honesty can't compare it to any wine I've had in the US. The wine here is just so much more delicious! After lunch we went shopping at Zara, then headed back to the hotel for a little siesta! We then went downstairs to the bar to find a few of Sammie's clients. They were headed to the hotel restaurant for a later dinner (all dinners here are late) and we joined them. Anyways, we had wine with dinner and I tried delicious pasta! We stayed up chatting pretty late then went to bed. This morning we woke up, ate breakfast, and got right to the train station... More stories from Florence to come!!

When in Rome: Day 1

I literally only spent a half a day here yesterday, in that short amount of time I did and saw so much!!!! I was so confused on my sleep schedule being crazy jet lagged, but decided to forget about the importance of sleep and suck it up for a night!
Last night, our first night, was a blast! I took a shuttle from our hotel down to where Sammie and her colleagues were and we met up for lunch (at 4pm!!!) we ate at a place called Wanted and we shared an amazing bottle of wine along with some pizza/ calamari. We then walked in to novelty shops (it was the groups last day in Rome, but my first so it worked out for all of us to shop). We bought prosecco and drank it on the street, I also got the most delicious gelato known to man! We walked and saw the huge fountain and made a wish (packed with people it was fun to see). We then walked to the Spanish steps, which were beautiful! We shopped some more (bought a fake Prada purse, he asked for 75 euros and I got him down to 20😃). We then had dinner! I know right, so much food!
We ordered a bottle of white and red wine, this was at a world class restaurant with tons of Food Awards! We saw this couple eating what looked like a half a cow, I'm not joking it was larger than any hunk of meat I've ever seen! We decided to share a hunk of our own! Literally HUGE, but there were 7 of us so we ordered it! We didn't even finish it between our group! The server loved us when we ordered it ($$$), one of the girls ordered a round of limonciello it was so sweet, tart, and sour (I didn't love it). Then... The server brought us another round on the house!!!!! After that he brought us some other Italian liqueur (I didn't drink it, it smelled horrific). Sammie's clients paid for the whole bill! That was nice!!!!!! They left this morning, and went out like kings and queens I was happy to be a part of it!

We woke up this morning had a cappuccino downstairs and are planning on going to the Vatican/ coliseum, and wherever else we wander to! It's raining today:(

I'll try to keep you all posted!

Viaggio in Italia

I am sitting at the airport awaiting my departure to Italy. I am a little nervous, pretty tired, but most of all excited! I feel like this trip is coming at a great time, I am a little worn down and need a little kick in my life!
I think right now is a great time to mention balance in your life. Life isn't always work work work. Sometimes we need to take a step away and enjoy real life adventures. Try to not be the one holding yourself back from creating new experiences for yourself. You hold the power to change, to become, and to learn.
Sometimes we just have to party, eat, smile, and play. My intentions are to do just that, have a fun trip and enjoy myself. Forget about over-analyzing, self doubt, or fear. We only live once and there is no better time than now to enjoy and be in the moment!

A presto! (See you soon)

Thea's anywhere workout 3.0

10 squats
10 lunges
10 Burpees
10 push ups
10 crunches

10 ROUNDS

Review: Out Of The Cave (Paleo Eats)

Since I have gotten in to the fitness industry, I have met plenty of people on special diets. Diets ranging from Gluten-free, Lactose-free, Sugar-free, Fat-free, Low-carb, Raw, Low-calorie, Vegan, High-protein, High-fat, Jenny Craig, Nutrisystem, and the list goes on.

One diet I have been reading a lot about more recently since starting to do CrossFit, is the Paleo diet. This diet consists of vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. I know many great athletes who have seen great gains in their physiques, as well as performance.

I have kept in touch with an old coach of mine named Darrell Lutz who has his own gym called M.A.S.S. Training. I recently noticed his new page called Out Of The Cave to see what it was all about and I was pleasantly surprised. He and his friend Tombro (a chef) created this health food service for people to enjoy healthy eats at a great price!

All the food they serve is organic! From the grass-fed meat, to the fresh veggies, the tasty sauces, and even organic spices! The quality of this food can not be beat! DID I ALREADY MENTION THE PRICES? Oh yeah, it's cheap! I had the chance to try three of the most popular dishes, and they are definitely on point!

MY FAVORITE was the Chicken Curry. It is made with Organic chicken breast, spices, and veggies, served on top of cauliflower rice, or spaghetti squash. I was shocked with how delicious this one was. Not too spicy, but had a kick! I could eat this one almost every day!

The chili was killer! The chili is made with turkey breast and the flavor was awesome! I don't know how they made this so perfect, I want the recipe. This can also be served over cauliflower rice or spaghetti squash!

The Jambalaya, was surprisingly also super delicious. I personally have never been a Jambalaya fan, until now! The jambalaya is made with Organic chicken, Andouille sausage, and veggies- served over cauliflower rice or spaghetti squash.

I can't wait to try more of their healthy options!!!!

Check them out, and tell them THEA sent you

My Favorite Multi-use Raw Dip/Spread

If you know me or have read my blog I am sure you are aware of my sweet tooth. I seriously love making clean treats! Today I made, what may now be my favorite "condiment". I am going to put this sh** on everything, and I can't even wait!!!

This dip/spread can go on so many things!!

 

Ingredients:

1Tbsp. Raw Almond Butter

1 Tbsp. Raw Coconut Butter

1 Tbsp. Raw Cacao powder

2 Tbsp. Unsweetened Almond Milk

1/2 Tbsp. Stevia (optional)

 

USES:

• Spread on ezekiel bread, rice cakes, or crackers
• Spread on your favorite Protein Pancake, Homemade Protein Bar, or egg whites.
• Dip (dates, banana, apple slices)
• Blend with protein powder!

What do you think?

 

 

Work Hard/Play Hard. Does this work for you?

I truly feel that hard work pays off. I through life experiences believe in Karma, and what goes around comes around. Do you notice now-a-days people work hard and never get pay-off? Do you see some people work to little and play too much? How does one find that balance for themselves.

I am always trying to find that balance. I have at times in my life wished for big things to happen. Things obviously do happen until you stop wishing and start doing. Working 6-7 days a week was what I did to stay focused on building a career. I knew I wanted more, and I worked to get it.

I now have a much greater job than the one I barely made ends meat at. I now know that working that hard got me to where I am. It's time for me to play! I am so happy, today I booked a flight to Italy. This was last minute, and I couldn't turn up the opportunity! My favorite professor in college once said no matter how poor you are, travel and see the world and your experiences make you rich!

I can't wait!

What do you think? Do you work too much, are you pretty balanced, or play too much?

Buddy Up!

Are you lacking motivation or an excuse to get fit? Does it seem like your motivation only lasts a few weeks, days, or hours? Time to get a buddy!!!

There are many different forms of buddies that may all positively relate to your fitness. I am going to list and explain some ways of becoming successfully fit with a buddy.

FRIEND: I have been quite successful when teaming up with a friend to get fit. My great friend Kate was my ROCK when I decided to compete in my fitness competition. We did it together. Although we weren't working out all the time, we were there for support 24/7. We literally called to motivate, complain, laugh, and cry together. I seriously remember numerous phone conversations where one of us were sitting in our car outside the gym not wanting to go in, and we would support each other and make sure we got in there. If you have a friend who wants to get fit then use her/him for support. Call, text, email, facebook, workout together, cook together, get coffee together, and be there for one another
FAMILY MEMBER:
Tell your family members how much getting fit and changing your lifestyle means to you. Try to include them in your new healthy habits, instead of yell at them for having other habits (p.s. I learned the hard way on this one). Family members in my experiences take a little more time to persuade, but when you buddy up with one you can really find the support you desire. I personally love working out with my sister on a day I need to switch things up. She is a great triathlete and can run LONG.
ROOMMATE:
I am fortunate to have had some amazing roomates in the last 5 years. Girls who will try anything, which is awesome because we are all at different fitness levels. I have gone on numerous runs with them, yoga classes, bar classes, hikes, grocery trips, cooking parties, and of course chats about nutrition. Roommates who are on-board with healthy eating will accept your habits even if they are uber healthy!
TRAINER:
A trainer A good trainer will be there for you to hold you accountable. They will educate you on healthy living, and teach you the habits you need to learn to be successful in reaching your goals. A trainer will always be pushing you to a level you never knew you could reach. They will be there for guidance, support, and a seriously hardcore workout. If you have the extra money, this is a great tool to ensure you succeed in your goals.
DIETICIAN:
If you are completely lost, and really want to make sure you are eating proper nutrients then I would suggest seeing a dietician. A dietician will know exactly what to advise you on eating, they will teach you how to incorporate the things you love, and hold you accountable to healthy habits. Dieticians are extremely up with the new research, and know what to suggest for special diet needs (celiac, lactose intolerant, vegan, etc.)

I suggest when you are ready to hop on the fit-train, to FIND A BUDDY. Someone you feel comfortable with, and someone whose advice you would listen to.

Workout of The Day: Cardio Circuit Craziness

You want to have a seriously hard workout today? Challenge yourself!

1,000 meter row
1 mile run
50 squats
40 mountain climbers
30 med-ball slams
20 pushups
10 burpees

REPEAT 1 MORE TIME!!!!

Workout Of The Day: Squats Galore

Want a fast (seriously less than 6 minutes) workout? Want to workout with no equipment? You're in luck!

Time to get those legs burnin' and your heart rates up!

Make sure you warm up and are ready to roll!

Squats Galore:
30 squats
Run basketball court length and back (or 50 meters)
25 squats
Run basketball court length and back (or 50 meters)
20 squats
Run basketball court length and back (or 50 meters)
15 squats
Run basketball court length and back (or 50 meters)
10 squats
Run basketball court length and back (or 50 meters)
5 squats
Run basketball court length and back (or 50 meters)

Whew! How'd you do?

Thea's Banana Protein Pancake

I have made SO many different types of protein pancakes, and today is a new day that called for a new recipe!

Ingredients:
1/2 Banana (soft and mashed)
2 Egg whites
1 Scoop protein powder (I used a strawberry banana flavor this time and it actually was quite delish)
Pinch of cinnamon
Splash of almond milk or coconut milk
Optional: berries, or coconut butter

1. In medium bowl crack in two eggs and separate the whites.
2. Mash banana in with the egg whites.
3. Mix in the milk.
4. Stir in protein powder and cinnamon.
5. Spray pan with non-stick spray.
6. Pour mixture on to pan, then once ready GO AHEAD AND FLIP!!!
7. Serve when pancake turns medium brown.

8. Eat and enjoy! This morning I added a tablespoon of coconut butter on top, it was so creamy and delicious!

Thea's Mango Avocado Salsa

This is an UBER quick recipe that is definitely multi-use. I love mango salsa, especially fresh.

Some uses:
On top of omelets
Baked on fish as a relish
Dip
On tacos
In stir-frys
Salad Dressing

Ingredients:
2 mangoes
2 tomatoes
1/2 white onion
1 avocado

1. Slice and dice all 4 ingredients.
2. Mix in a bowl.
3. Serve.

Push Yourself Harder Than You Ever Have

I am well aware that I think about workouts, diet, and living a healthy lifestyle way more often than your average person. I think about it when I am choosing my meals, all day when I am at work planning fitness events or training clients, and also after work when I am at the gym. These things are a huge part of my life. Are they a part of yours?

You and I are not equal. We have different genetic makeups which may mean different ethnicity, different height, metabolism, strengths, goals, weaknesses, etc. I am asked very frequently on what is the best diet or the best workout. This is an amazingly complex question to ask. Initially I wonder, what is their current plan right now? When does this person eat, what do they eat, how much do they eat, where to they eat, where does the food they eat come from, etc.? When it comes to workouts I wonder what their routine is. Do they lift heavy, do they rest a lot between sets, do they switch up their program often, do they do cardio and if so what kinds, do they like group fitness or yoga maybe CrossFit or boxing?

We are ALL so different and we each need to find out what works best for US. We need to experiment on ourselves and just know what feels right. For each of us this plan will be different!!!!

I just figured out my answer to the most complex question I've been asked... push yourself harder then you ever have before. This may mean train harder, or training some different way, or faster, or heavier. For dieting this may mean to add fats, cut carbs, add carbs, eat more, eat less, eat more often, eat less often. There is not just one way to see results, for myself it will be different than for you.

The point is to push your limits, and only you know your limits!! You will see results in your mind, body, and spirit!

Workout of The Day: Indoor Triathlon

Need to change up your cardio? Try doing a triathlon at the gym today!

ROW: 1000 METERS
BIKE: 3 MILES
RUN: 1.5 MILES.

Let me know how this goes, and what your time is!

Try it again next week, and see if you can improve your time!

30 day challenge

Tomorrow, I have decided to start a 30-day challenge. Nothing too crazy. I am just going to eat super-duper clean and work out hard like I regularly do. This means no clean treats, salad dressing, or drinks!
The reason for this is to NATURALLY cleanse and rid my body of toxins. No juice cleanse needed, just some good old clean eats. I feel really good when I eat good, and lately my energy hasn't been as high as I'd like!
This takes me back to meal prepping, Weighing, portioning, and being pretty strict with my eating. Mostly not eating out and spending lots of time grocery shopping/ cooking.
I am not doing this for a competition or any specific reason, but to just feel good about myself and my decisions. I am not encouraging or forcing anyone to do what I do, but for me this keeps me focused on a goal. I shut out the option of eating poorly and making not so healthy decisions. Feel free to join me! My friend Sammie is on board, and if you need the support I am here for you! Keep me posted on your progress, and if you use instagram you can #viathea #30daychallenge!

Humbled, & Completely EXCITED!

Over the last few years as my passion grew for health & fitness I started aspiring to becoming a fitness model. Although I never in a million years thought this goal was feasible, it stayed in the back of my mind as one of those (it would be cool...if) goals. I did my first fitness competition, and shot a photoshoot with the most amazing photographer Mike Byerly. Since the competition and the shoot I have been focused less on my own goals, and more focused on my clients. I feel amazing and ultra-inspired today, because sometimes you can get what you want without focusing on yourself. By doing good things for people, your hard work is often rewarded. Today I want to thank Peter Salama for this amazing article in World Physique Magazine, I could have only dreamed of this! I am so grateful that my work in the health and fitness world is getting a little pat on the back, sometimes that's all I need to keep up what I am doing! THANK YOU all for reading my blog, and holding me accountible for these posts that I enjoy writing so much!

Check out my feature.... HERE

Thea's Raw Creamy Coconut Mango "Ice Cream"

I made a yummy ice cream last weekend, and it was a slam dunk! I wanted to try something refreshing and fruity this time around, and I am even more impressed with the outcome! I was excited to see the abundance of fresh mango and coconut at the market this week, so why not make another recipe using the two! This is absolutely delicious!

Ingredients:
1 Organic Mango
1 Organic Coconut (just need the meat, so drink the water or bottle it for a later use)
1 handful of organic raw unsalted cashews
1- 1 1/2 c. Organic Unsweetened almond milk
2-3 packets organic stevia

1. In a blender blend together coconut meat, mango, and almond milk.
2. Add stevia and cashews.
3. Blend until smooth, then pour in to plastic container with lid.
4. Freeze for a few hours.
5. Stir, then freeze again for 30-45 min.
6. Scoop then serve.

Let me know what you think!

Baked Sweet Potato Fries

I am in love with fries, but let's get real I am not trying to eat a ton of fried food! I love yams and sweet potatoes because they are rich in potassium,Vitamin A, Vitamin B, and Vitamin C. Yams are also great, because they are lower on the Glycemic Index so they don't effect your blood sugar levels as much as say a white baked potato! Try out this recipe, and see if you can switch in the fried foods for this deliciously baked treat!

Ingredients:
Peeled Yams (I cooked in bulk and used 3)
Sea Salt
Pepper
Spices (I used Chili powder, and garlic)

1. Preheat oven to 450
2. Spray a baking sheet with non-stick spray
3. Cut thin slices of yam then lay them on baking sheet.
4. Spice your yams however you'd like, heavy or light!
5. Bake for 30 minutes or until done, sometimes I like mine extra crispy and keep them in longer!

You can enjoy these as a snack, or pair them with a meal!

Thea's Raw Cacao Coconut Coffee Almond Ice Cream

Wow it sure is hot out! I want something cold and refreshing (no not a beer), but ice cream! Not just any ice cream,flavorful and guilt-free ice cream.

Knocked this one out of the park:)

Thea's Raw Cacao Coconut Almond Ice Cream

Ingredients:

3 cups organic unsweetened almond milk
Coconut meat from 1 coconut
1/4 c. Raw cacao powder
3 Organic stevia packets
1 Tbsp. Raw Almond butter
4 Organic pitted dates
2 Tbsp. Organic instant coffee
Cinnamon to taste

1. In a blender blend together coconut meat and almond milk.
2. Add in dates, almond butter, cacao, stevia, coffee, cinnamon, and cacao.
3. Blend until smooth, then pour in to plastic container with lid.
4. Freeze for a few hours.
5. Stir, then freeze again for 30-45 min.
6. Scoop then serve.

This reminds me of mocha almond fudge ice cream, just tastier:)

To Cheat Or Not To Cheat

I am often asked when do I cheat on my diet? Do I pick cheat days, cheat weekends, cheat meals, or week long binges?

Well first off, I like to "treat" not cheat. When I am feeling like I need to loosen up a little and socialize I may decide to go out to dinner and drink wine. I try to not go ALL out and binge. I pick one of the treats I crave whether it be glass of wine, dessert, or maybe some sweet potato fries. Its not about eating all of it at once, but enjoying one thing you've been missing.

I sometimes cook a "clean" treat do I can make something with no sugar and know exactly what's in my treat. I am also human and LOVE me some fro-yo (who doesn't).

You can maintain a healthy diet and have weekly treats. Heck- you can even have daily treats. Some people like one small piece of dark chocolate. I am not like that I couldn't eat just one piece I would eat the whole darn bar. So I stay away until I feel like I want a treat. This isn't planned for me (like an every Friday night thing). I may have no treats for 2 months and I may have a few treats a week. It depends on my goals and what's going on in my life.

Ideas on Do's:
-Pick a treat meal when you feel like you want one
-Make a clean treat (from my blog duh)
- Go out to get your treat (so your treats aren't tempting you in your pantry everyday)
- treat yourself with things besides foods i.e. workout clothes, new shoes, haircut, etc.
- don't treat yourself until you reach your goal, or of you have the treat planned ( don't go to a family party and just eat junk because it's around, bring your own clean eats and share)

Don't:
- Treat each time it's offered (will power isn't genetic, you create it)
- Treat yourself because your friends/ family are (they are living a different life than you and have different goals)
- Treat yourself with a whole weekend of junk ( pick your battles, you don't want to feel like complete crap at the end of a weekend)


I hope you understand, everyone treats themselves differently. Also, try to not judge people on their treats, until you've walked in their shoes!

Hope you have happy treat meals to come!

Workout Of The Day: Take It To The Track

Tired of running on a treadmill? If you aren't, you should be! C'mon that gets SUPER boring!

Take your workout outside, and hit up your local track!

Try a dynamic warm-up before your workout!
- high knees
- butt kickers
- walking lunges
- lateral lunges
- walk on toes
- walk on heels
- leg swings

ARE YOU READY TO RUN?

400m sprint (1 lap)
rest 1 minute
200m sprint (1/2 lap)
rest 2 minute
100 m sprint (1/4 lap)
rest 3 minutes
Repeat 3 more times! Should total to 4 rounds of each!

This is quick, and HIGH INTENSITY! Get out there and burn some calories outside!

Thea's Coffee Sweet Treat

I am a girl who loves ending the night with something sweet! Since I shouldn't eat sweets all the time or drink a sugary shake I make this when I need to kick the craving!

1 scoop raw cacao powder
1 scoop instant coffee
1 scoop stevia
A cup full of hot water
A little bit of unsweetened almond milk

1. Mix all ingredients in to a mug of hot water!
Delicious!!!! 15 calories and 0 sugar!!!

What You Can Do To Avoid Sugar!

"IT'S IN EVERYTHING! "

I have people coming up to me all the time shocked that when they tried to cut out sugar, they accidentally were still eating lots of it!

What this means, is you need to start reading labels on everything you buy! Throw out the junk, and bring in the real food!

When you read the ingredients make sure there are NONE of these if you don't want sugar:

• Brown sugar
• Barley Malt Syrup 
  
• Cane crystals
• Cane sugar
• Corn sweetener
• Corn syrup
• Crystalline fructose
• Dextrin 
  
• Dextrose
• Evaporated cane juice
• Fructose
• Fruit juice concentrates
• Glucose
• aspertame
  
• High-fructose corn syrup
• Invert sugar
• Lactose
• Maltose
• Malt syrup
• Maltodextrin
  
• Molasses
• Raw sugar
• Sucrose
• Sugar
• Syrup
• Saccharose  
• Treacle
• Turbinado Sugar
• Xylose

Thea approved:

• Agave Nectar
• Dates or date paste
  
• Sucanant
  
• Stevia
• Honey
• Unsweetened apple sauce
• Coconut sugar

Thea's Summer Meatless Ceviche

Nothing more refreshing than sitting outside on a summer day eating some refreshing ceviche! I decided to try something new today, after busting up a coconut and drinking the water. I wanted to make a new recipe w the coconut meat! I looked at what I got at the farmers market and make up something new and quite tasty!

Ingredients:
1 coconut
1/2 large mango
1/2 avocado
1/2 grapefruit

1. First you'll need a big knife to but open your coconut!! You want to make a big rectangle or square shaped hole so you can fit a spoon in.
2. Once the coconut is busted open you need to drink the coconut water, or pour it in a jar and store it.
3. Scrape out the coconut meat in to a bowl.
4. Add 1/2 diced avocado to the bowl.
5. Add 1/2 Of a sliced mango in to the bowl.
6. Cut open a grapefruit and squeeze the juice atop of the bowl.
7. Serve and enjoy!

Thea's Coconut Blueberry Paleo Scramble

I like the idea of trying out new things. If something is clean eating, I am most likely willing to try it!

I wanted my normal protein pancakes for breakfast, but wanted to try it without oats.... Which lead me to making paleo pancakes (which turned in to a scramble with my bad pancake flipping skills).

Ingredients:

1/4 C. Coconut Flour
2 Tbsp. Coconut flakes or shreds.
4 egg whites
1 whole egg
1/3 C. Blueberries
Cinnamon
Unsweetened Almond milk
Stevia to taste

1. Heat pan on med-hi heat and spray w/ non-stick spray.

2. In a large bowl crack 4 egg whites and add one whole egg, and 2 tbsp. almond milk then stir.
2. Stir in coconut flour, and cinnamon.
3. Add in blueberries.
4. Pour mixture on to heated pan.
5. When you see little bubbles, flip!
6. When done, plate up and add stevia/coconut flakes.

My Weekend With CrossFit NorCal

Have you ever heard that Crossfit is a crazy cult of people on this crazy paleo diet? Well, ......You're right!

I went in to the Crossfit level 1 certification this weekend thinking the same thing. Although those statements are true there is more to the story, and you need to read this to see why you have got to see(try) it for yourself!

Coming in to this weekend, let's just say I wasn't all that impressed with crossfit. I felt like this "cult" was unwelcoming and involved dangerous workouts. Being very in to health and fitness means to me that I always need to try something before placing judgement.

I went in to Crossfit norcal and opened my ears and my mind. Listened close, questioned a lot, and worked hard. I was thoroughly impressed with the people and personalities of each athlete or trainer. I was also impressed with how inviting and humble everyone was! I learned new exercises, proper technique, as well as A SENSE OF COMMUNITY. People you've never met were next to your disgusting sweaty self rooting you for one more rep. This is where I think I became a fan.

Unlike a conventional gym, you have a team. Crossfitters want the best for you even if they are competing against you. You are able to have better workouts(more intense), and when you feel like you can't push any harder there is someone there to reiterate in your mind why you can!

No- Crossfit isn't easy. Not one bit! Once you feel like you are good at something, something else is thrown your way. It's frustrating and annoying, but as an athlete that's what you need to find the motivation to get better. It's like trying to ride a bike, you see everyone who can do it and you become envious. Then you yank on your parents arm asking them if you can get a bike for Christmas and you finally learn. You fall 1,000 times, but who remembers that? No one! You remember succeeding and riding that damn bike!

Crossfit teaches you to succeed in every level of fitness. Run, bike, weightlift, Short sprints, log sprints, pull ups, thrusters, the list goes on. You excel in all aspects of physical conditioning whether you'd planned to or not.

Crossfitters to many of us come off pretty elite and sometimes arrogant, but this judgement you may have can be diffused by simply asking them a question... Why do you crossfit? You will then see how this sport has effected a large part of their life and they will light up!

Moral of my little review is, try not to judge until you have tried. It's an amazing sport that will challenge every part of you and in a sense kick your ass but make you feel like a million bucks at the same time. TRY IT, if you love the conventional gym I am not saying don't go. I am saying switch it up every once in a while!

Thanks NorCal crossfit!!!!

Dairy: The Deets & Why You Should Reconsider

Milk, Cheese, Yogurt, Cream, Whey, and Butter are all a dairy

We are told and encouraged all our lives to consume dairy, by who other than the dairy council. I was a HUGE milk drinker growing up, most likely drank 4 glasses a day!!!! Everyday I see a milk add on my drive to work!
 

Why you should reconsider consuming dairy:

Regular grocery bought milk is a very poor choice. The cows probably ate a diet of corn and soy while confined in a very tight environment. 
Most people are allergic, maybe not lactose intolerant, but simply become bloated when consumed.
MILK DOESN'T ENHANCE SPORTS PERFORMANCE, and takes a lot of energy to digest.
Milk irritates Irritable Bowel Syndrome.
The majority of humans (~75%) naturally stop producing significant amounts of lactase - the enzyme needed to properly metabolize lactose, the sugar in milk by age 5.

Tips:
Get your calcium from food. These include dark green leafy vegetables, sesame tahini, sea vegetables, and salmon.
Unsweetened almond milk has no dairy and 2x the calcium of milk at half the calories!!!
Another substitute could be coconut milk, hemp milk, rice milk, or another nut milk.


If you can't give up dairy-Use raw, organic dairy products. Try unsweetened yogurt and kefir, occasionally.

Restaurant Review: Cafe Gratitude

Wow!!

Ok, as most of you know from reading my posts I am a food lover! A REAL food lover, eating is AWESOME! At the same time I care about the food that goes in my body as should everyone. This is why I often love going to vegan restaurants. Not because I'm vegan, but for the fact that most vegan restaurants go above and beyond to make great food, make it fresh to order, get it locally, and often organic.

Cafe gratitude in San Rafael looked like a place I had to go when I searched online. Tons of options, variety, raw options, and cooked vegan options. I told my sister we had to go for brunch when she mentioned she'd like to go somewhere healthy ( I thought, DUH, I only do healthy), but I made sure to go above and beyond and show her somewhere über healthy!

The restaurant looked closed, until we twisted the door and saw an empty place with a few ladies working. I mentioned how excited I was and they sat us.
We both ordered the maca latte, mine with fresh hazelnut milk and my sisters with almond milk.

The menu was huge but we were starved so decided to start with the raw nachos! Oh man they were tasty and included sprouted chips, sunflower seed paste, salsa fresco,guacamole, and raw cashew sour cream. We devoured it even though we thought we would need a box before digging in.

We then each ordered our brunch. I ordered the live sesame onion bagel w/ cashew cream cheese, nori lox, tomato ,red onion, and capers. This was absolutely tasty! I loved how flavorful it was and I also liked that it was open-faced.

My sister ordered a sweet bowl of steamed quinoa, seasonal fruit,cinnamon, pecans, almond milk, and agave nectar.

We wanted to get dessert, but we were too full, so we drove to Berkeley to play and shop.. Who knew we would find another cafe gratitude and go in to order late lunch/early dinner.

This shop in Berkeley was much different than San Rafael, but just as cute! I we ordered "I am fulfilled" with a yummy fig dressing and split it.

I then ordered the best drink I think I've ever had in my life the "I am grace" smoothie with Young coconut milk, almond butter, date and vanilla bean.

 My sister ordered a green juice. And of course we ordered deserts to go. Holy moly we got the coconut cacao mousse cake, and an almond chocolate mousse cake. Those were so decadent, we took bites throughout the week to hit our sweet tooth. FYI they were made with great ingredients and no sugar just agave!

My new fave bay area restaurant! Thanks cafe gratitude for having the most delicious, fresh, and healthy food around!!!!

Weekend: You Are Responsible For You

I think about this all the time. What do you want? For me, that answer changes more frequently than the weather! There is one thing I do know, I know what I DON'T want! I have learned this over time and notice I dislike having weekends that make me more tired than a busy work week.
Some things that contribute to that "exhaustion" are going out, eating bad, and not sleeping enough. I decided to take responsibility for my actions and not blame anyone else for my decisions.
Yes, I am guilty of going out and eating bad foods every now and then. What I noticed over time is I need to be mindful of my choices whether good or bad. If I go out late on a weeked, there's a good chance I won't workout the next day and I will waste a morning that could've been a productive one.
I realize the pressure I get, and I'm sure you all get from friends and family to engage in things you may not like to engage in i.e.. eating junk food, drinking, going out late, being lazy instead of working out, etc. Now I go in to a weekend knowing there is going to be that pressure and I decide beforehand how I am going to handle each situation depending on my wants/needs/goals!
Don't be afraid to be selfish and do what you want on the weekend. If that means not going out and cooking every meal, or even if it means loosening up and partying hard, I encourage you to do what YOU want. At the end of the day you go to bed with your thoughts and you reflect on your actions. Be proud of your decisions and be responsible them at the end of each day!

Live your life how YOU want, one day at a time:)

Product Review: Dale's Raw Protein

I have been introduced to THE BEST protein powders and bars I have ever tried (and I've tried em' all).


Dale's Raw Foods has the best raw protein powders, and raw protein bars!!! My mouth is watering while writing this!

I have recently read up on whey and other proteins like casein, as well as soy. I am realizing they are doing more harm than good. I was luckily introduced to Dale's, and I am not turning back. The powders and bars are RAW, Vegan, Gluten free, and ALMOST 100% organic (still working on getting approved).

The good thing about this product is that they are made fresh to order, and when you consume them your body can recognize all the products and absorb the nutrients quickly.. Think about it, a chocolate whey protein powder typically is made in a factory with tons of fake ingredients and over processed, so it doesn't make much sense that most health nuts consume this junk. INSTEAD- start consuming natural products from the earth that are fresh and you will see a world of difference in your energy!

Powders: Brown rice, pea, and hemp protein mixes

Chocolate
Natural
Vanilla
Strawberry Banana

Flavors:

- Vanilla Cashew
- Blueberry Macadamia
- Strawberry Banana
- Raspberry Hazelnut
- Chocolate Almond Coconut
- Chocolate Cherry
- Chocolate Chia Maca
- Goji and Greens
- Low Carb Vanilla Cashew
- Low Carb Cafe Mocha (Organic ground coffee and raw chocolate with combo of almond/cashew butter and chia seeds. Only 12g carbs, 8g fiber, and 3g sugar per bar)

All of the bars are HAND-MADE, yes made to order!!! Real ingredients like Coconut Nectar for sweetener, Coconut Oil for texture and added health benefits, Goji Berries and Chia Seeds (powerful superfoods), Raw Cacao for its antioxidants, in addition to the pea, hemp and brown rice proteins.

The only thing to watch out for is because it has ZERO preservatives, the shelf life is a lot shorter than regular protein bars (6 to 8 weeks).


Order these bars or powders, and you'll be hooked.

How To Eat At An Event: Before, During, & After

Tis' Wedding and BBQ season, we all know what that means...PARTY time! This doesn't mean time to go crazy, and it also doesn't mean you should skip the party. You can go, enjoy yourself, and (believe it or not) leave feeling good!

Most people overeat at parties, I mean food (and bad foods) are a part of our culture. We celebrate usually by eating! This summer I have some tips for you that may help you stay slim and trim while still enjoying these events.

BEFORE:
Before your event, hit it hard. Kick your own ass in the gym, and work knowing you will be taking a day off. Continue to eat good leading up to the event, but also make sure you are eating enough. No point in starving yourself before the event, you'll just eat more at the event (usually unhealthier things too).

DURING:
When you get to your event, if you plan on drinking then go get a glass of wine or champagne. SIP on your drink while you mingle. When you are done, take some time away from hitting the booze again and sip on some water. Spread out the drinking so you limit your intake! When eating, stay away from pastry type things, and only stick to the fruits/veggies/protein. Stay away from the bread rolls, and get an extra serving of salad or veggies. Skip out on the desert, because we all know how bloated and guilty you will feel the next morning.

AFTER:
The day after the event is the most important in my opinion. You must
1. DRINK WATER, a shit ton!
2. Eat breakfast, even if you seem full from the day before you need to get your metabolism going again!
3. Exercise, anything to get blood flowing to your muscles. Literally stretching, walking, jogging, whatever you have energy for!
4. Get back to your habits, start this day as a new day to reach your goals. It's a blank slate!


I hope this helps you with your Summer weekend events. I know how hard it is, but you CAN enjoy your life and stay happy and healthy!

Anywhere Workout

When the gym doesn't sound appealing and you are short on time, I have the perfect workout for you! This is a high intensity cardio workout that will definitely get your heart rate up!

The workout:

2 min cardio of choice (jump rope, running in place, running, rowing, biking, elliptical if you have at home)
1 min squat jumps
2 min cardio of choice
1 min mountain climbers
2 min cardio of choice
1 min jumping jacks
2 min cardio of choice
1 min burpees
2 min cardio of choice
1 min ice skaters

Repeat! Can repeat up to 4 times!

Get creative and throw your favorite moves in if you'd like in replace of mine! You can also sub the 1 min exercises with a strength training circuit if you have free weights (ie. 1 minute bicep curls)

Now go have fun, and blast some music:)

Get Outside: Stair Workout

One of the reasons why I love California so much is because of the weather! I went to visit my friend Kate and we hopped to a morning workout, no gym needed. Grab your shoes and head out the door.

We found a big area with steps and created a high intensity stair routine. We started by sprinting up and jogging back. Then we added in moves at every break in the stairs. Here is an example of a stair workout. Play with moves that you like and make your own!

Stair workout

Sprint up and jog back
Sprint do 20 jumping jacks
Sprint do 20 mountain climbers
Sprint do 20 lunges
Sprint do 20 step ups
Sprint do 10 squat jumps
Sprint do 10 dips
Sprint do 10 pushups
Sprint do 20 side to side hops
Sprint do 20 side shuffles

Repeat if you'd like:)

July No Sugar Challenge

This July I am going to vow to have no added sugar in my diet. This is my personal choice, and lately I have noticed how addicting sugar can be. I do not really consume sugar too often, but when I do I want MORE AND MORE. I notice many of my friends, family members, and clients truly have an addiction to sugar.
I have read many articles and books on the dangers of over-consuming sugar, and how it affects the body. This article the Mayo Clinic posted was my favorite and very informing.

Now, I ask you if sugar is a big part of your diet. Can you cut out white sugar with me? Try it. It doesn't hurt to try.

Approved sweeteners:
Honey
Agave nectar
Stevia
Real Maple syrup
Xyitol
Sucanant
applesauce
date sauce


Things you will need to cut out this month:

Sugary cereals (most cereals, please check the label)
Soda's, fruit drinks with sugar
Sweets (candy, cakes, ice cream)
Bars (even cliff bars, special k bars, etc.)
Coffee creamers with sugar
Dressings with sugar

 Anything else that may have sugar!

“Next time you want to eat sweets, think of yourself naked. You may rethink your choice.”- Me

 

 

It All Starts With A Challenge

Going through life easy isn't always fun. It gets pretty boring doing the same old, right? Why not decide today, right now to set a new challenge for yourself. Set that goal, and work your ass off to reach it with no excuses.
Ever wonder what you would look like with cutting out alcohol for a month, or what would happen if you started lifting weights every other day, how about not eating fast food for a month.
Pick something that has be bothering you and CHANGE it. Set a goal for however long you'd like. Something that would be an accomplishment for you, and not anyone else.
For example, you can try one of these..
-no sweets for a week.
-no carbs before bed this month.
-switch to almond milk this month.
-Add 3 servings of greens to my day.
-Increase my cardio by 5 minutes.
-Drink more water.
-Get the dressing on the side this month.
-Cut out cheese for 2 weeks.
-Try one group fitness class each week this month.
-Each weekend do something active outdoors.

Make up your own challenge and let me know what it is you choose!

"There is no better day than today"

Summer Salmon Salad

What is better than a juicy, fruity, tasty salad on a summer night? Close to nothing after you try this recipe. It hits both the sweet and savory taste buds!
My amazing client brought me the freshest salmon her husband caught just yesterday!!!!! I had to enjoy it, and it needed to pop!

Ingredients:
Salmon (wild)
Mixed greens (organic)
2 mangos (organic)
Bunch of basil (organic)
Fresh goat cheese- I used herbed (local)
Balsamic
Extra virgin olive oil
Agave nectar (or honey)
Mustard
Salt-free seasoning (garlic)

1. Oven on HI broil. Cook fresh salmon with a bit of pepper and sprinkle of salt for about 10 minutes!
2. In large bowl add lettuce, finely chopped basil, chopped mango chunks, small pieces of cheese.
3. In a dressing shaker add 3 tbsp. Balsamic, 1 tbsp. Evoo, 1 tbsp agave, 1 tbsp mustard, shake of salt-free garlic.
4. Pour dressing over salad, and toss.
5. Serve salads in small bowl, and place filet of salmon on top!

Enjoy!

How To Start Your Transformation

I have never been so flattered with compliments like I was this past weekend. Every time I ran in to people I haven't seen in a while I was lucky to have been spoiled with kind words. I couldn't help but feel spoiled with love.
I was SO happy that people rooted me on and told me I inspired or motivated them (those are the best two compliments I could ask for). I noticed, people actually got the fact that I did this competition to challenge my mind and body, not try to look good in a bikini on a stage. That wasn't my reasoning for competing at all. Knowing that I can help others reach their goals by motivating them is why I continue to push hard every day.

SO NOW IT'S YOUR TURN. START WORKING HARD, MOTIVATE PEOPLE, AND TRANSFORM.

It isn't easy to change old habits. Think about it, you have created these habits over years and years. The change won't happen overnight, but the consistency of working towards a change makes it a lifestyle. It took me about a year to lose the freshman 15 I gained. People gave me a hard time for about...... A YEAR. The only thing that kept me going was....ME. Knowing that I needed to make the change kept me working hard.

How to make your change: Start adopting more healthy habits! I.e. If you workout 3x a week shoot for 4. If you eat healthy 3 of 4 meals then shoot for 4 of 4. If you workout 30minutes then shoot for 1hour. If you eat out 3x a week eat out 2.

Start small, and these little changes will change your life. I promise. I started by ordering salads out. Then salads with no candied nuts, then changed  to getting no nuts or cheese on my salads. A few weeks later no nuts, no cheese, and no dressing. Small changes make BIG differences, up to 350-400 calorie differences!!!!!!!!!

You can transform your habits, which will then transform your mood, and your BODY. Now is the time. Start your transformation, you are the only person who can transform YOU. It is your responsibility to control your happiness, confidence, and you have the power to change!

Grocery List: My Staple Must Have Items

Sometimes going to the market is simply too overwhelming for some. There are thousands of options, and who is to say which is better for your personal genetic make up and taste buds? Well, for me not every trip is the same. I like switching it up and adding new things to the cart to create variety, but at the same time there are definitely some staple items I must not leave without. My house must always be stocked with the following:

Fruit: * All the variety in the world (think seasonal, and ORGANIC)
Veggies: * Think GREEN: fresh and/or frozen * Fresh Salads: Mixes, kale, spinach, arugula
Clean Carbs:
* Oatmeal- I like Bob's Gluten-free
* Quinoa
* Yams or Sweet Potato
* Brown Rice Cakes- lightly salted
* Ezekiel bread
* Oat Flour
* Coconut Flour
 Fats:
 * Organic Hemp Hearts
 * Avocado
 * Cold-pressed oils- VARIETY
* Nut Butters- Unsalted Raw I like Artisana
Proteins:
* Eggs (organic free range, vegetarian fed)
* Raw Vegan Protein Powder: Dales Raw Protein
 * Wild Salmon (wild, no color added)
 * Organic Chicken Breast (free range, grass fed, organic)
* White Fish: Mahi, Tilapia, Hawke, Cod, Swai (wild, no color added)
Extras:
* Almond Milk- Unsweetened
* Balsamic vinegar
* Mustard
* Mrs. Dash or salt-free seasonings
Clean sweeteners: TO BE USED IN MODERATION IF AT ALL
* Agave Nectar
 * Honey
* Stevia

I KNOW SOME OF YOU ARE GLUTEN INTOLERANT, RAW, VEGAN, OR VEGETARIAN.  THIS IS JUST A SAMPLE LIST, YOU CAN MODIFY ACCORDINGLY!!!!