Tag Archives: kale

Give the gift of health and fitness.

23 Nov

Gift certificates for everyone.

90 day challenge

Individual sessions


Fitness tip #7 for September- getting your minerals

28 Sep

Minerals are important basic building blocks for proper nutrition and health. Without them, other nutrients are unable to function properly. Amino acids and enzymes don’t function as well as they should, resulting in other nutrients not breaking down enough to be properly absorbed,the end result; serious vitamin and mineral deficiencies.

Minerals are different then vitamins but work together to give your body the health it needs. We need them to help build bones, make hormones and regulate your heartbeat.

minerals support-

-Bones and teeth




-Growth and development

-Amino acids

How to get minerals – 

This list below I have created is just a taste (no pun intended) of ways to get your minerals.

1.) bone broth – https://acemorganfitness.wordpress.com/2014/08/04/bone-broth-seven-reasons/

2.) Celtic sea salt, light grey – http://www.celticseasalt.com/

3.) Natural calm – https://naturalvitality.com/natural-calm/

4. ) Calcium source – from veggies, Kale, brussel sprouts, butternut squash, turnip, swiss chard, these are a few veggies that have calcium.

5.) copper source – kale, pumpkin,sweet potato’s, swiss chard, taro, parsnip, peas.

6.) Iodine – comes from the soil.

7.) Iron – avocado, pumpkin, kale, swiss chard, lemon, kiwi.

8.) Magnesium – butternut squash, almonds, pumpkin seeds, dates, kiwi, brasil nuts, watermelon.

9.) Potassium – swiss chard, almonds, sweet potato, coconut, avocado dates.

10.) Selenium – asparagus, brussel sprouts, mushrooms, cashews, coconut, mango, banana.

11.) Sodium – grass fed beef, celery, spaghetti squash, swiss chard, kale, pumpkin seeds, coconut.

12.) Zinc – asparagus, balckberries, dates, pumpkin seeps, sunflower seeds, bacon, avocado.

Here is to a healthy long life!

Move better, feel great!


photo (1) photo photo (2) photo (3)

Tuesday lunch

12 Nov

Hello Everyone,

I just made this amazing lunch for my girlfriend and myself. Here is the recipe.

Grass fed beef with an egg in 1 1/2 pounds of beef, with some sea salt. Cooked in coconut oil.

Onions cooked separate in bacon fat.

Kale and red cabbage cooked in ghee, with shallots.

Sweet potato chips sliced as thin as
I could cooked in coconut oil
With sea salt and garlic powder. 50 minutes.

Avocado slices.



Today’s FREE 10 tips of fitness. 12-12-12

12 Dec

Today’s 10 FREE tips of fitness. Wednesday 12-12-12

1.) breakfast – 4 whole eggs, 1/4 of an avocado, 2 pieces of bacon, kale and bell pepper.

2.) workout challenge today- interval training. 1 minute walk, 30 second sprint, 1 minute walk, 30 second sprint. If you have not done this before, start off with 8-10’minutes, see how your recovery is, next time add a minute or two, if you feel light headed pause. Stop.

3.) prepare your bacon for breakfast or another dish. Save the bacon fat for flavor, yes it bacon fat, it’s good for you, use just a tablespoon or two when cooking your veggies. Then you have bacon already to sprinkle in eggs or kale.

4.) If you don’t like something, change it. If you can’t change it, change your attitude. -Maya Angelou

5.) I just found out about a great supplement called natural calm. http://www.calmnatural.com/
it’s a magnesium supplement, great for keeping you regular also. I always say there are a billion supplements out there, it’s over whelming. I heard about it from grassfedgirl.com. A source I trust.

6.) s l o w D o w n, p a u s e.

7.) I am looking to build my Facebook business “likes” who is going to be # 300? I will give # 300 a FREE 1/2 phone consultation on your fitness and nutrition.

8.) I am trying to get you to replace the morning oatmeal with veggies and protein. Oatmeal is a big ball of gluten, causing inflammation in the body and getting your sugars spiked. Try it for 3 weeks. Most people tell me they are eating the oatmeal to start their day with a Bowel movement, fruit and veggies have MORE fiber then oatmeal, food for thought. ( no pun intended)

9.) I hope you have thrown out the canola oil. It’s not real, it’s toxic. I hate to sound so dramatic, but it’s true.

10.) this is your life, make it a long one. Never give up!




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Todays 10 tips of Fitness

18 Nov

Hello Everyone,

Here are my fitness tips for today, choose one or all.
1.) throw out your canola oil

2.) relax your jaw

3.) use grass fed ghee when cooking or baking

4.) be kind to your self

5.) eat some grass fed organic meat

6.) think about shelf life in the food you eat, keep it "whole foods"

7.) sit still for 10 minutes

8.) interval training, 30 seconds running, biking, walking (choose one) as fast as you can, 1 minute slow, repeat. do
this for a minimum of 20 minutes.

9.) eat veggies all day

10.) Never Give Up!