Riley Shaia-Tabata Bootcamp Master Trainer

Tabata Bootcamp Testimonial

This week I thought I would share a testimonial from one of my bootcampers.  Ashley’s experience with Tabata Bootcamp is exactly what I would wish for everyone who joins this program.  Her success is amazing and although she gives me some credit, it is her hard work that allowed her to achieve such amazing results! […]

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HIIT Training vs. Resistance Training: Which is most effective?

HIIT training ( High Intensity Interval Training) is still the buzz in the fitness industry.  However, resistance or strength training is extremely important because there is little doubt that muscle mass declines with age.  Ideally we should be doing both but who has time for that in a life full of many other obligations?  The […]


Light Summer Reading Anyone?

While I would not consider these selections light summer reads, I do feel like these books are a great introduction to the why and how of whole-foods plant-based eating.  Each of these books has a slightly different perspective and purpose but each is extremely informative.  If you are considering making a change to this type […]



As we enter the summer months, schedules begin to relax with kids out of school and vacations. That can be a landmine for sticking to our diet and exercise plans.  It can be so easy to let healthy habits go in the summer months so how do we stay on track?  One word: ACCOUNTABILITY.  One […]

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Food of The Month: Beets

I know what your thinking!  “Yuck!  My mom force-fed me beets when I was a kid and I will never willingly eat them again!”  Well, I don’t know about you but there a lot of foods that I thought that I hated but realize as an adult these same foods are quite tasty.  As we […]

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Tired? Consider Your Sleep Environment

Nothing is worse than waking up tired in the morning!  Rarely a day goes by when I don’t have a million and one things to accomplish so I need to be alert and ready for the day.  I’m sure I’m not alone so how does one go about getting a great night’s sleep?  Check out […]

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Food Myths Debunked: Oil is a Health Food

The buzz these days is that oil is ok for you as long as you stick with the “healthy” oils like coconut, avocado or olive oil.  After all, our body needs fat to function properly.  Fats have several key roles in our body: A source of energy, proper cell function and structure, optimal brain and nerve function, […]

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Food of the Month: Asparagus

What is it? Asparagus is a member of the lily family and is one of springs first arrivals.  It comes in the various colors of green, purple or white. Health Benefits: Vitamin K (enough to meet your daily requirements in 4 spears) which is important in blood clotting and bone health Antioxidant carotenoids lutein and […]

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Is It Possible to Boost Your Immunity?

Lots of factors affect your propensity to get sick.  Of course exposure to a pathogen has to occur but our bodies are amazing in their ability to protect us from these potential sources of illness.  We can affect and in fact boost our natural immunity in a couple of ways. The first is with exercise.  According to […]

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Need a Substitution for Almond Flour?

Along with many other food sensitivities including gluten, I have a problem with almonds.  That makes it really difficult to bake because a lot of gluten free recipes substitute almond flour/meal for regular flour.  I’ve tried coconut flour and simply replacing the almond flour with gluten free flour but it changes the texture of whatever […]