Tag Archives: fitmom

Turkey Trot 2016

November 24, 2016

Another year…another list of blessings to be thankful for today and everyday!!! This year I am particularly thankful to for family and friends that fill my life with joy and laughter!

I hope everyone has a Blessed Day!


November 25, 2014

Turkey Trot – Thanksgiving Day Traditions



Most people know that I love to run and I run almost every morning.  And either because of this or in spite of this, I have unknowingly created my own Thanksgiving tradition; my own personal Turkey Trot. For the last 10+ years I have ran every Thanksgiving Day morning. Whether I was pregnant, just had a baby, running a little, or running daily I have always ran on Thanksgiving.

As Thanksgiving was approaching this year, I realized that I had created my own tradition. It is a wonderful thing to take time to be purposefully thankful. And that is what my Turkey Trot is all about. I take time to thank God for all the wonderful blessings in my life and to allow myself to feel his presence. In a world with so much “stuff” it can be easy to forget what is truly important in life.

As you enjoy your Thanksgiving take a few minutes… or an hour to run, walk or sit outside and enjoy God’s Beauty and allow HIS peace to wash over you.

Have a Happy Thanksgiving!!!

Green Smoothie Tips

July 18, 2016

Green Smoothie Quick Tips

Hey everyone! I have received a ton of requests in the last few weeks for smoothie recipes…so I wanted to share some quick tips with everyone…and you can always click on the Green Smoothie Tab at the top of the page for more information on these delicious treats!



One of my favorite green smoothie sites is: http://simplegreensmoothies.com/



Here are some great tips to get you going!



For more delicious green smoothie concoctions, check out the links below.






Walnut Brownies

June 3, 2016

Walnut Brownies



I’m always on the lookout for amazing real food recipes for desserts…especially brownies! These walnut brownies do not disappoint. If you are looking for a more cake like brownie that is still rich in flavor, you will love these! This is the perfect way to satisfy those sweet tooth cravings, without loading your body up with the extra chemicals, additives and other junk. I can notice a huge different the way my body responses to the package desserts versus the homemade real food desserts! An extra bonus for me is today I’m carb loading for my half marathon in the morning; while I don’t recommend loading up on sweets (real food or otherwise) before a race…I will have just one! J


Walnut Brownies –    Forks over Knives Cookbook

  • 3 oz extra firm tofu, drained (yes tofu!)
  • 1/3 c pitted prunes (or dates for extra sweet)
  • ½ c unsweetened plant-based milk, heated until very hot not boiling
  • ¾ c 100% pure maple syrup
  • ½ c plus 2 tablespoons unsweetened cocoa powder
  • ¾ c water, heated until very hot not boiling
  • 2 teaspoons pure vanilla extract
  • 1 c whole wheat pastry flour
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ c walnuts, chopped



  1. Preheat oven 325 degrees. Line 8×8 inch pan with parchment paper.
  2. Crumble tofu in blender. Add prunes. Pour in the hot milk and puree for about 3- seconds. Add the maple syrup and puree until smooth.
  3. Add cocoa powder to mixing bowl. Add the hot water and mix with a fork until mixed well.
  4. Add the prune mixture to the chocolate mixing bowl and stir well. Mix in the vanilla.
  5. Add in half of the flour and add the baking soda and salt. Mix well. Mix in the remaining flour and fold in the walnuts.
  6. Spread the batter into the baking pan. It will be thick, but it will spread out to the corners of the pan.
  7. Bake for 17-20 minutes. The top should be firm to the touch.
  8. Let cool for 20 minutes and serve.


Makes about 12 delicious walnut brownies!

What’s your favorite real food brownie recipe?

Happy Baking!!!

3 Tips for Living a Healthy Lifestyle

March 15, 2016

3 Tips for Living a Healthy Lifestyle

nye res

We are moving into week 11 of 2016. Do you remember your 2016 New Year’s Resolutions? Were they to eat better, exercise more, lose weight. Etc.….are you sticking to them or have you already kicked them to the curb?!?!?

Well it’s not too late to make 2016 a great year for you AND your health.


3 Tips for Living a Healthy Lifestyle

  1. Ditch the gym
  2. Ditch the diet
  3. Ditch the scale


Ditch the Gym

The truth is so many people are wasting money on a gym membership because they either don’t go or they don’t know what to do when they are there. If you have been going to the gym regularly for months and still no results – chances are you are wasting your time and money. In order to get results you need to know what to do and how to do it. Those of you that know your way around a gym, keep it up! For the rest of us, STOP wasting money and get a new plan.


Cardio – the easiest and cheapest exercise. Get outside and walk, jog or run. Take your kids with you. This is a great way to spend time together doing something that is great for your health. Have a bike? Ride it! This is another great way to turn “going to the gym” into a fun family activity.

Strength Training/ Cardio Mix – there a several good DVDs on the market to choose from that would serve the purpose. One of my favorite DVD workouts is the CU24 Level 2 . This series is great and you get an amazing workout in only 24 minutes! No time lost here driving to the gym! Pick a DVD and commit to doing it 3-4 times a week.

Ditch the Diet –

Stop bouncing from diet to diet. I have done this so many times over the years, until I discovered the power of eating real food. You hear about a friend that lost weight by eating only carrots with her left hand (or something just as bizarre) so you think, OK, I should that that. NO, you shouldn’t! There is no secret to losing weight, maintaining your weight, and/or feeling good. Put good stuff into your body and you will feel good. Put a ton of junk into your body and you will feel yuck! It’s that simple! Check out our meal plan guides if you are needing help figuring out how to get started.

Cleanse – a good quality cleanse can help detox your body of all the toxins and help to reset your metabolism. There are also many cleanses available today. Here is a great 10 day cleanse option.

Supplements – As much I as try to eat a wide variety of foods, I know I’m slacking. I have my favorites and often times I just overlook many of the other options. Taking high quality wellness supplements are a great way to ensure you are getting all the necessary vitamins and minerals to keep you feeling great. As part of our daily routine we take CorePlex with Iron, OmegaPlex and ProBiotic Restore.

Ditch the Scale –

If you do everything 100% will you lose 25 lbs in a week? Probably not, but that’s ok! The amount of time and effort you invest in your health will determine the rate of your results. Instead of making a goal of losing ___ lbs in 10 days, try making a goal to add in cardio 3x a week and a strength training video 2x a week. If you are eating better, exercising more and feeling better…you are doing great!

a yr from now

If you are looking for a great program to help jump start your weight loss goals and you are ready to start feeling better, try the 24 Day Challenge!


Have questions? Not sure where to start? Just ask! We love helping people on their journey to a more active, healthier future!

If you need a goal – start running, start training and signup for Hospital Hill today! Use discount code HHRKELLI.


Happy St. Patty’s Day!!!

Mango Pear Green Smoothie

March 5, 2016

Mango Pear Green Smoothie

mango smoothie

If you are like me and LOVE your green smoothies here is a recipe for mango pear green smoothie, that is absolutely delicious. I like to always mix it up and try new smoothies, so I don’t get bored and this is one of my new favorites. This smoothie is packed full of nutrition, including about 14 grams of protein; no wonder it makes for such a great pre-run (or post-run) meal!

Mango Pear Green Smoothie

  • 1-2 cups spinach (I use fresh spinach – which I have previously frozen)
  • 1 cup coconut water (coconut milk)
  • ½ avocado
  • ½ cup mango (I use frozen)
  • 1 pear cored
  • 2 tbs hemp hearts

 Blend the spinach and coconut water until smooth. Add in remaining items, blend well and enjoy!




What’s your favorite green smoothie recipe?


Happy Blending!!!








Squat Challenge

January 20, 2016

Squat Challenge


If you are in need of a good leg workout – give this one a try! If you are like me – wanting to get a good workout in but not really sure what all or how much to do – this will simplify things for you. If your legs aren’t on fire after this workout, I’m not sure what to tell ya. 🙂


Take 1 minute breaks as often as you need. Focus on keeping correct form and DO NOT CHEAT. If you need more frequent breaks – take them! Throw this workout into the mix few times a week and see how fast you notice a difference.


Squat Challenge

  • 100 Jump Squats
  • 80 Body Squats
  • 60-second Squat Hold
  • 80 Jump Squats
  • 60 Body Squats
  • 40-second Squat Hold
  • 60 Jump Squats
  • 40 Body Squats
  • 30-second Squat Hold

Courtesy of Maria Kang’s Instagram – 


Happy Squatting!!! 🙂 🙂 🙂

Whole Wheat Honey Cinnamon Waffles!

January 5, 2015


If you need a fast, delicious and healthy breakfast option to help get your family back into the swing of things after break…these waffles are the perfect choice! They are always a huge hit in our house! Enjoy!


June 13, 2015

Whole Wheat Honey Cinnamon Waffles!


Growing up I was never a fan of traditional breakfast foods; ie pancakes, waffles and french toast.  As an adult I realize a major reason is I don’t like pancake and waffle syrup, ( the highly processed junk that has high fructose corn syrup, sugar and a ton of artificial colors and flavors). It always gave me a tummy ache (still does). And to load that on top of more processed crap, well, that always left me feeling horrible so I never enjoyed eating it. Thankfully as an adult I can recognize why I didn’t favor these particular foods as a kid and now I’m able to make much better versions of these for my family!

One big change is the syrup – we use pure maple syrup. It makes a HUGE difference. And a little goes a long way. I know what you’re thinking..it’s too expensive. Yes, real food does cost more. But if you are eating real food in a balanced way one bottle of pure maple syrup should last awhile.

My kiddos love the whole-wheat honey cinnamon waffles with pure maple syrup topped with fruit! While I have my waffle maker out I double the batch and freeze the leftovers. These are great for a fast and easy breakfast or lunch; and they are a much better option than most of the grocery store frozen breakfast waffles. Pop the frozen waffles in the toaster and spread them with cream cheese or peanut butter or a great snack too.

frozen waffles

Whole Wheat Homemade Cinnamon Waffles

  • 2 eggs
  • 1 1/2 cups milk (or 1 3/4 cup of using cow milk)
  • 1/4 cup oil
  • 1 1/2 tbs honey
  • 1/2 tsp ground cinnamon
  • 1/4 tsp baking soda
  • 1 1/2 cups whole-wheat flour (mix whole-wheat and white whole-wheat flour
  • 2 tsp baking powder
  • 1/8 tsp salt
  1. Preheat waffle iron
  2. Combine eggs, milk, oil, honey, cinnamon, and baking soda.
  3. Stir in the flour, baking powder. Mix well.
  4. Spread a small amount of butter onto the waffle iron when hot and spoon about 1 cup of batter into the center of the waffle iron. (cook 3-5 min until golden brown)

I have adapted Lisa’s recipe found in the link below. I have used Vanilla Soy Milk, Hemp Milk or Coconut Milk (depending on which is on my frig – they all work great). I have used the melted butter or coconut oil – coconut oil is my favorite. I have also added in mashed bananas or a few dark chocolate chips for special occasions. Make it your own and let the kids experiment with you, mine love it!

Tip: If you’re family is new to real food or eating whole wheat items try starting off with half white flour and half whole wheat white and ease them into it.  Making a complete change from white flour to whole wheat might be too much for the little ones to handle. Again the idea is to transition into a real food family and not drag your family there kicking and screaming! (I might have tried that…and it didn’t work very well) 🙂

Enjoy your waffles!!!

Peanut Butter

December 18, 2015

Peanut Butter

pb isle

What can I do? Where do I start? I often get asked these questions when families are starting their journeys towards a healthier, active lifestyle. I GET IT…it can be so overwhelming. Where do you start? What do you do?

Cut out processed foods!

Wait, wait, wait….there is no need to empty your kitchen and pantry into the trash; unless you are going full speed ahead and in that case, GO FOR IT! But for the rest of us, start small. And let your new habits develop as you go, which can make all the difference.


What I suggest is picking an item or two each week and finding a better alternative. I will try and help you out with this, by posting items that aren’t so good and a better alternative. I have found for me, the less work I have to do, the greater the chances I will actually do it. (:


One of the first items we changed in our house was Peanut Butter. We eat a ridiculous amount of peanut butter. From peanut butter and apples or bananas to power balls, even peanut butter and honey sandwiches. And these are just a few of the simple things….so needless to say, I wanted to make sure we were making a good choice with our peanut butter. As it turns out, we weren’t.  I mean, come on, peanut butter, it’s just peanuts, right? WRONG! Wow, I was so surprised at the amount of sugar in most peanut butter (among other things).
While the transition can take some time – after eating real peanut butter for an extended period of time, you really can taste the difference or is that just the chemicals?!?


  1. Choose an item your family uses fairly regularly.
  2. Check the ingredients – I use the 5 ingredient limit – if there are more than 5 ingredients, it’s very likely a processed food.
  3. Compare to other options.


It’s not hard to start eating better, but it can be time consuming, I get it. So that’s why we are here. Let us help.


Your mission, should you accept it – is to check the ingredients on your peanut butter.


It should contain = peanuts! and maybe sea salt. Remember, peanuts have all that good for us fat and oil…so yes it will separate. If is doesn’t…that’s because they have added chemicals to keep it from separating. Just stir up your peanut butter and leave the chemicals out.
I found this brand of peanut butter and we really like it.





You can also find fresh, made that day, peanut butter (actual ground peanuts) at most health food stores.


What’s your favorite peanut butter brand?




Got my Brooks on I’m ready to go…

December 9, 2015

Got my Brooks on I’m ready to go…

kailee bike


Something I haven’t done for a few days or so and constantly for way too long is RUN!

Life happens! There are times when life gets ahold of us and all we can do is get through it. Well, this has been me these last few months. And then with the cooler temps it’s not as easy to take my kiddos running with me so that limits my availability- excuses, excuses… I know.

Well this past Sunday the weather was warm enough, mid 50’s, so I got outside with 2 of my 3 kiddos. My 18 month old enjoyed a nice stroll (in the stroller) 😀 while I ran and my 6 year old rode her bike. What made the day so much fun was Kailee started saying, “hey mom, let’s race”. So we did! She would pick out a spot ahead of us and yell, “Ready,Set ,Go”! Surprisingly, I had to sprint to keep up with her on her bike. Then we would walk for a few minutes. And then with a huge smile she would pick out another spot…over and over, for about 3 miles this continued. 

My run turned into interval training which is perfect because I need to start working on my speed. My goal for my next half marathon, which is Hospital Hill 2016, is to be under 1:50. I will be incorporating speed work into my training workouts. So this was great!

Life always surprises me! When I thought I would take my kids last Sunday afternoon and get an easy run at best what I got was a great speed workout and an awesome afternoon with my daughter, Kash too! All three of us were laughing way too much and smiling the entire time. 😆 This was definitely one of my favorite runs! 

It reminded me that life is a journey. Our family is constantly growing and changing. We are not in the same spot for very long. So while some parts of your life can be overwhelming at times, don’t overlook the things that change too fast. Enjoy the journey…enjoy your family!


Happy Speed Training!!!


Green Protein Smoothie

November 12, 2015

Green Protein Smoothie

protein greem smoothie

Protein shakes seem to be all the rage lately. It seems like every time I turn around someone is asking me how much, when and what kind of protein shake they should be using. I like to treat protein like anything else. If you are eating a whole food diet with variation you shouldn’t have any problems getting enough protein. Many times they can be counterproductive. First, let’s remember ALL things are not created equal. There are several choices of protein powders that are overly processed and full of chemicals and artificial ingredients. Yuck! Secondly, your body doesn’t store protein. What does that mean? Well, what your body doesn’t use it flushes out. So if you are getting enough protein already and then taking a protein shake on top of that; you might be wasting your money.

Now, I’m not saying all protein shakes are bad and that you should never drink them but if you think (like I did years ago) by drinking a protein shake you are suddenly going to lose weight, get tone etc…if won’t happen. Try making a few changes in other places in your diet and lifestyle as well.  Once you are eating a whole food diet 80% of the time you will be surprised how much protein you are getting. All the protein in those greens add up!

For those of you that still want an extra boost of protein in you day, here is a delicious green smoothie recipe packed with 18 grams of protein! The original recipe is from  The Food Babe

I made a few changes. But the final result is the same = a delicious green smoothie. This is one of my new favs!

Green Protein Smoothie

  • 3 c spinach (I used frozen) or kale
  • 1 c milk (soy or coconut)
  • 1c papaya (with seeds)
  • ½ c pineapple and mango (frozen)
  • 1 tbs chia seeds

Enjoy your Protein Shake!!!