Riley Shaia-Tabata Bootcamp Master Trainer

Love circuit training? Try this in the new year!

Looking for a way to change-up your workout? Did you make a New Year’s resolution to improve your fitness or lose weight? Joining a gym to accomplish these goals can be expensive so I have an alternative that is both easy and effective while requiring little to no equipment. Circuit training can be done in […]


Holiday treats don’t have to be bad for you!

My ritual at Christmas used to be baking lots of holiday cookies, brownies and fudge to give away to family and friends. Since I have gone through a transformation in my diet I no longer want to make these types of treats so I have been trying very hard to come up with a delicious […]

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Vitamin D Deficiency

  Several years ago I was diagnosed with Vitamin D deficiency and treating this deficiency has made a huge difference! My blood levels were tested recently and I was well within the normal range which is great. However, a family member was recently diagnosed with Vitamin D deficiency as well, so I started investigating the […]

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Food of the Month: Garbanzo Beans

Beans are a vital part of a plant-based diet and my favorite is definitely the garbanzo bean a.k.a. the chickpea. They are extremely versatile fitting into most dishes for a little added protein and satiety. In fact, one study showed that people who consumed more garbanzo beans reported more satisfaction from their diet and consumed […]

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Don’t Believe Everything you Hear!

The big news story in the newspaper and on TV this week was all about a new diet study published in The BMJ.  This peaked my interest so I paid close attention to the findings.  Medical doctors were on TV singing the praises of this new study as revolutionary for dieters!  They reported that the study […]

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Food of the Month: Pumpkin

November is finally here and with it the smell of pumpkins everywhere: pumpkin spice latte, pumpkin scented lotion, pumpkin scented candles and even pumpkin scented kitty litter (yep it’s a real thing)! This well-known gourd is everywhere but how much do you really know about it! What Is It?Pumpkins are a member of the gourd […]

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Sleep: the missing link to your weight loss struggles

We all think exercise and diet are the keys to weight loss. While that is largely true, sleep is an often overlooked component to health and wellness that could significantly affect you ability to lose weight. According to the National Sleep Foundation “a 1999 study at the University of Chicago showed that restricting sleep to just 4 […]

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Always fill your “Why Cup”

Two of my favorite people in the world, Bruce and Mindy Mylrea, always talk about the importance of filling your “why cup.” Basically it means that you should always be seeking additional knowledge to support you in your endeavors. Whether it is a book, a magazine, a documentary or a podcast, seeking to improve you […]

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Food of the Month: Cacao

Cacao. What is it and how do you pronounce it? Many people confuse it with cocoa powder. After all the two words differ only by one letter! Let’s dive into what exactly Cacao is and how it’s different from cocoa. What is It? Cacao, pronounced “Ka-Kow”, is a superfood that dates back to the Mayans […]