Green Smoothie with Whipped Banana Chi Tea


Find the recipe to this satisfying smoothie treat under my “recipes” tab!


WOD (Back Problems)

One of my trouble zones…..?

My back!

Here’s my Workout of the Day (targeting back while adding cardio intervals for a metabolism boost/fat blast)

Run 1 mile

25 pull-ups

25 sit-ups

(Repeat for a total of 3 rounds)

100 kettle bell swings

25 sit-ups


Happy Monday!


Spice Up Your Life

Did you know that Capsaicin, the active ingredient in hot chili peppers, has been found to have the ability to boost your metabolism by more than 20 percent? However, this would also depend on your body’s sensitivity to the spice. If you already consume spicy foods regularly, your body might already be desensitized to this calorie-burning power of chili peppers.

Either way, I often cook many of my foods (especially my scrambled eggs) with cayenne pepper and red chili pepper flakes! My body might be desensitized which would suck, but I still like my food spicy!

So, if you don’t already spice up your life, you should! And keep adding a dash of cinnamon to your foods as well, because as I’ve mentioned before, cinnamon is another metabolism booster! I always put it in my oatmeal, my coffee, and even sprinkle it on my cup of vanilla almond milk 🙂

My Cup of Tea.

I don’t think that this is new information. I’m sure you’ve heard all about the special powers of green tea. So this is more of a friendly reminder as to why green tea should be part of your daily routine!


Green tea also:
Strengthens your immune system
Lowers cholesterol
Reduces inflammation
Aids proper digestion
Contains powerful antioxidants
Lessens the risk of cancer
Helps clear up acne
(From what I’ve read online)

In all honesty, I crave my latte more than my green tea, but I try hard to switch to green tea often. I take it hot, iced, or in latte form. And today, I’ve tried something new. I made it a part of my mid morning snack by using brewed green tea as the base for my smoothie! I used a cup of strongly brewed green tea that I let cool. Once my tea was cool, I blended it with some greek yogurt and berries for a delicious, metabolism boosting, fat burning, sweet caffeine treat!


Grab Breakfast!

Did you know…..?

Research shows that people who eat breakfast within an hour of waking up boost their metabolism and tend to consume fewer calories by the end of the day. That’s compared to an individual that skips breakfast with excuses such as, they aren’t hungry, they “don’t have enough time to eat breakfast”, or they skip breakfast with the idea of saving calories for later in the day to “lose weight”. Turns out skipping breakfast is an easy way to sabotage your diet.

I’m definitely a culprit of skipping breakfast. I tend to wait 2 hours or more to eat my “breakfast” and do often find myself hungrier and making poorer choices out of ravenous hunger! I’m working on breaking this bad habit.

Do you have this bad habit as well? What’s your reason?

Lets all focus on starting our mornings off right with a breakfast of approximately 250-350 calories. Breakfast should be a healthy combination of complex carbs, fiber, and protein.

Good choices to incorporate into your breakfast menu: (mix and combine some of these for the right amounts of nutrients and calories for yourself)

Whole wheat toast/English muffin
Peanut butter
Almond butter
Lean turkey/sausage patties
Cottage cheese
Protein shake
High fiber cereals

Mix and match your carbs with fiber and protein!

Have a Fabulous Tuesday!

Eat well 🙂