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Speed Up Your New Year Weight Loss Goal

nutrition weight loss Jan 10, 2021

A new year means new resolutions.These are often some form of health related goal, weight loss being the most common. Healthy behaviors and lifestyle choices are the keys to sustained weight loss, but this is easier said than done. Many of us suffer from a bit too much impatience and want to see results from our efforts - fast. The reality is we have put on these extra pounds over a prolonged period of time and they simply won’t fall off our bodies overnight. That being said, there are changes you can make in your daily life that will speed up your weight loss and put you on the path towards sustained, permanent weight loss. Starting a new workout routine or implementing new healthy behaviors can be difficult and overwhelming; be realistic with what you can change right now and focus on those new changes until they become habits.  We are going to focus on six important keys to speed up weight loss and do our best to put us on a path of sustained weight loss.


Key #1...

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Homemade Almond Milk


It’s what we do on Sundays! Have you ever tried making your own? It’s super easy and quite delicious!

𝐀𝐥𝐥 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝:

•1 cup almonds (soaked in water overnight)

•5 cups filtered water

•1 pinch sea salt

•2 whole dates (pitted)

•1 tsp vanilla extract

•mason jars

•food processor (we use Vitamix )

•nut bag


•Add almonds, water, salt, vanilla extract, and dates to the Vitamix. Blend until it’s smooth (1-2 minutes).

•Strain using a nut bag.

•Transfer milk to mason jars and refrigerate.



More nutrition support.

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Grilled Portobello Mushrooms

healthy recipies Sep 11, 2020

Did you know that mushrooms are loaded with nutritional value (selenium, vitamin B2 & D), and low in calories? Yet, many people overlook them! 

Head to The Lake Bluff Farmers' Market and snag some of River Valley Ranch's mushrooms, and make this tonight - we promise you won’t regret it! 


You’ll need:

  • 4 large portobello mushrooms - stems and gills removed, wiped clean
  • 1/4 cup balsamic vinegar
  • 1 tablespoon avocado or extra virgin olive oil 
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon chopped fresh rosemary
  • 1 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1/8 teaspoon cayenne pepper - optional, plus additional to taste



  • In a shallow baking dish, whisk together the balsamic vinegar, avocado oil, soy sauce, rosemary, garlic powder, black pepper, and cayenne. Taste and adjust seasonings if you like. Add the mushrooms and turn to coat. Let sit for 5 minutes on one side, then flip and let sit 5 additional minutes. While...
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Why You Should Box

fitness Sep 10, 2020

Switch up your exercise routine with boxing! Boxing is a stress-relieving, full-body workout that challenges your endurance while helping you develop confidence and coordination. 

I incorporate boxing for my clients who want to work on their cardiovascular endurance, want to try something new, or want to let off some steam. It’s a safe and effective workout that people of all ages and fitness levels can enjoy. A lot of individuals seem intimidated when they first start a boxing routine, but their confidence grows as they continue to progress and get comfortable! Self-defense and life skills, like hand-eye coordination, can help you navigate through everyday life with ease and alertness. (Think of dancing over spilled Legos on the floor while knocking out all the tasks on your to-do list - yes, that includes virtually learning.)

Have you tried shadowboxing? It’s a great alternative to boxing and can be done from anywhere. You don't need equipment or a lot of space,...

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