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

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬:

•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.

Cheers

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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

Instructions:

• 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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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,...

 The mention of yoga can have an array of responses from physically active individuals. Some people love the practice and view it as a philosophy. Some use it for the benefits of stretching, strengthening, and peace of mind. Some don’t want to touch it because they believe their body wasn’t made for it, or that practicing yoga instantly demands that you start chanting “Om,” carrying crystals, and using sage to clear your space. Now, I’ll be the first to admit that I am totally that yogi - the one who “Om’s” and such. However, I grew up in this western society and understand that we all have different lifestyles with different needs. That being said, yoga is beneficial regardless of the depth you take of it. Allow me the chance to convince you.

Working out in general is packed with benefits; it’s good for our mental health, physical health, and overall sense of wellbeing. Yoga is no different. In fact, practicing 10-30...

My Perspective on Wellness

This year forced me to reflect on my workouts. A year ago today, March 29, 2019, I received a phone call that made me pause. I had cancer. How? I was 36 years old and in the best shape of my life. I was numb. I wasn’t prepared to process this news. The next day, I went to the studio - my home away from home, my safe place - and had a great workout. Working out has always been an outlet for me. A veteran personal trainer and fitness studio owner...none of it made sense. 

Since my diagnosis of rectal cancer, I underwent two major surgeries and had three hospital stays. I had some very serious health issues that continue to affect my everyday life. I had a colorectal resection and an ileostomy reversal a short time later. I completely underestimated the effect this would have on my health. In my mind, I was still a strong personal trainer. In reality, my strength and stamina were much weaker. My body completely changed. There were times I...