The L.E.A.N. program is our semi-private fitness training program coached solely by the owner of Edge Fitness, Health and Fitness Industry Pro, Amanda Price-Salazar. This program is focuses on providing you with science based, results-driven training sessions along with accountability, support, and healthy lifestyle coaching. We know that each person’s health and fitness journey is different! Our training approach emphasizes a holistic total-body approach. We strive to help our clients achieve a healthy and balanced lifestyle that is sustainable.
Usually, the generic cookie-cutter personal training program approach of larger gyms just doesn’t work for everybody. Recent studies also show that those who choose to invest in their health and do it amongst a like-minded and supportive fitness community are more motivated to stick with it and reach their goals faster.
Semi-private training programs are also much more cost-effective in that by training alongside a few others with similar fitness goals and abilities, you can get almost all the benefits of having you own private personal trainer for a fraction of the cost.
In this program, we will make the necessary adaptations for specific health conditions, injury history, and workout preferences along the way. This is your journey and we are so excited to play a part in your healthy lifestyle transformation at Edge Fitness.
What will you gain by participating in L.E.A.N.?
L – Lifting:
Focus on lifting weights that are challenging for you, aiming for progressive overload to build strength and lean muscle mass. Learn proper lifting form, techniques, and training methods. Find your personal strength bench marks (a.k.a. Your 1 Rep Max) for all foundational weight lifting movements in a controlled and safe environment. This information helps aid you in knowing exactly what weight you should be lifting to build and maintain a strong body as you age.
E – Effective Nutrition:
Get professional coaching and support that helps you build healthier eating habits. Learn how to follow a balanced diet that provides the necessary nutrients to support strength, lean muscle growth, recovery, and fat loss. Gain understanding on how to fuel your body with enough protein, complex carbohydrates, and healthy fats to more efficiently reach your goals and maintain a healthy weight.
A – Active Recovery:
Gain increased knowledge and understanding about the importance of N.E.A.T. (Non-Exercise Activity Thermogenesis), exercise rest days, and lighter active recovery exercise to allow your muscles to repair, prevent overtraining and injury. Learn the most effective active recovery exercises including myofascial release (foam & lacrosse ball rolling) exercises and stretches to keep your body mobile, flexible, and injury-free.
N – Nurturing Consistency:
Consistent habit development and daily execution is the key for achieving any health or fitness goal. You are accountable for showing up and keeping your promise to yourself and your program trainer. Gain new skills and tools with coaching that will be provided in the areas of mindset wellness, healthy habit building, realistic goal setting, and meal prep/planning. Also, learn how to navigate through vacations or social occasions without losing the progress you have worked so hard to make. You will experience an effective, time efficient, science and evidence-based training program built around healthy habits and consistency.
What does my health investment look like to participate in L.E.A.N.?
What L.E.A.N. training session packages are available for purchase and what other requirements or policies are involved?
The training package options available for purchase are session pack minimums of either:
8 sessions or 12 sessions.
In order to encourage consistency, accountability, to make sure you are participating enough to benefit from the program, you must use a minimum of 6 sessions per month (30 days).
Exceptions to this rule will be made on a case-by-case basis for family/life emergencies, planned/unplanned work or travel times out of town, and illness that doesn’t allow you to fulfill the program commitment.
For any scheduled L.E.A.N. training sessions, there is a two-person minimum requirement. If there are not enough participants to meet this requirement for any given date, the session will be cancelled and rescheduled to another date/time that everyone can do, if possible. If not, the unused session will be added back into your package and/or credited to your account for future use on other programs or services. You will also have the additional option to get your cancelled session in with our 6am WOW strength training group if it works for your schedule.
Please note: There is a 24-hour cancellation policy for L.E.A.N. program training sessions.
If cancellations are not made within the cancellation period time frame, your session will be forfeited. Exceptions to this policy will only be made on a case-by-case basis for family/life emergencies, planned work or travel times out of town, and sudden unexpected illness.
What training days/times are available for me to participate in L.E.A.N. and how do I sign-up?
The L.E.A.N. training sessions are 50-55 minutes long depending on the workout for the day and occur on Tuesdays and Thursdays at 5:30pm.
The goal and requirement for each participant is to participate in no less than 2 training sessions per week
(a minimum of 8 sessions per month) in order for the program to be beneficial and provide results.
This is a semi-private training program. No more than 4-6 participant spaces will be available for each date/time provided depending on fitness experience/skill levels of all participants registering.
If you are ready to commit and be part of our L.E.A.N training community, please email Amanda directly at: [email protected] to register and reserve your training sessions dates.
If you have additional questions, contact Amanda via text or phone call to: (360) 790-6767.
Payment for all training dates you want to register and reserve for must be provided in full.
All payments must be sent to Amanda Salazar (Owner of Edge Fitness) in order to hold your spot via Venmo, ApplePay, or CashApp. (Amanda will respond to your participation request email with all payment app links for you to gain access and provide payment for your L.E.A.N. sessions/program of choice.)
Your amount due is based on how which package of sessions you will be purchasing.
Here is a helpful example of how to figure your program payment total:
Let’s say you are able to participate in at least 8 session dates over the next month and you are opting for participation package “OPTION 2: The Extra Accountability Package for $30/session.”
You would purchase the 8-session package and take 8 sessions x $30/session for a Total Due of $240.
If for some reason you are unable to use all sessions within the month, your account will be credited for the cost of those sessions. You can use your credit towards future L.E.A.N. sessions, the W.O.W. program, private training sessions, a customized nutrition program, or any future Edge Fitness health/wellness seminars. If you need any assistance, just let Amanda know.
We’re looking for smart, hardworking and motivational fitness coaches (personal trainers and/or group fitness instructors) to expand our small group training/boot camp program.
We want passionate people who thrive to create a positive and nurturing home for our members. We are not a typical gym and this isn’t your typical “trainer” position. We want peeps that will grow with us and eventually manage this program for us and/or expand into training their own clients one-on-one.
As a coach, you will be responsible for changing lives and creating a space for improved health, happiness and personal growth. We want you to be passionate about helping Edge Fitness members build self-confidence, move better, become comfortable with being uncomfortable, and help uncover their inner superhero. We believe we can cure just about any problem with love, sweat, strength, and endless positivity. Ya dig?
DUTIES & RESPONSIBILITIES
-Create and provide challenging, balanced, fun, and safe group training/boot camp fitness classes.
-Work with the Owner to further develop and implement an effective group training/boot camp program
-Undertake self-development opportunities, continue to grow and be better
-Maintain a safe and clean environment within the Edge Fitness facility
-Assist with administrative program tasks as needed including promoting/marking of the group training/boot camp program in the local community
-Adhere to Edge Fitness policies and procedures
-Build a fitness family community/culture of fun, compassion and support
-Help foster and maintain a consistent high quality member experience
MINIMUM QUALIFICATIONS
We kindly ask that all applicants meet the minimum qualifications, as outlined below, and possess the passion to cultivate and strengthen all core competencies:
-Personal training certification with ACSM, ACE, NASM, NSCA, ISSA or other
-CPR, AED, and First Aid certification
-Experience in team, group training, boot camp settings
-Willingness to learn and grow as a coach
CORE COMPETENCIES
-Exercise physiology, kinesiology, anatomy, and nutrition basics
-Coaching in a variety of environments – one-on-one, semi-private, and group training
-Connecting and engaging with a diverse population and varying abilities – from athletes to general population, and those with injuries who need exercise modifications during classes.
-Excellent customer service
-Leadership (coaching members, building relationships, holding others accountable, motivating the community)
-Impeccable communication and interpersonal skills
-Win-win problem solving
-Creativity, positivity, and having fun!
JOB DETAILS & COMPENSATION
-Part-time hours 5-15 hours/week (more hours can & will become available based on need). Coaches are also able to take the opportunity to work towards taking on their own personal clientele through becoming an independent contractor working in our facility.)
-We respect your need for a work/life balance – it’s healthy for everyone!
Please know that as class personal trainers/fitness coaches, our schedules are based on member/client availability which translates to:
-Early morning classes (5:45am-6am class start times)
-Evenings classes (3:30pm-7pm class time frames)
-Weekend hours (Only Saturdays 8:30am-10:30am time frame).
-Coaches are expected to teach at least one Saturday morning class/month and at least 2-4 evening classes/week)
-$15-$25/hour based on experience, type of work being done, and on-boarding process. Raises based on performance and value added to the team and facility.
Interested in joining our team? Email your resume to:
Edge Fitness is located at 2806 29thAve SW STE# A, Tumwater, WA 98512
(Just inside the Mottman Business Park)
We are conveniently located off of RW Johnson and Mottman Rd. on the backside of South Puget Sound Community College. Just a 2 minute drive from 101 and I-5.
*Get 3 months UNLIMITED Fitness Boot Camp Classes AND 3 months of “Clean-Eating for Fat-Loss” nutrition meal plan programming including all recipes for ONLY $299!
(Program Regularly $550. YOU SAVE $250 – Offer for participants NEW to Edge Fitness AND/OR to those who have not held a membership of any kind in the last 12 months. Our classes are suited for beginners, fitness enthusiasts, workout warriors, those needing modifications while working through injury recovery, and even those just wanting to get back to working out like they use to!)
TIRED OF PUTTING IN THE WORK AND NOT SEEING RESULTS?
Why continue to do the same thing and expect a different result, that’s insanity!
Like other box gyms and private studios offering deals on social media, we could guarantee you (regardless of your shape and size) that you will be in fitness model bikini shape for summer in just 28 days….but that would be a flat out lie!
YOUR TIME IS NOW.
We believe in truths and take a realistic no-gimmicks approach to health and fitness. We do guarantee that if you follow our nutrition plan and attend our training classes, you will decrease body-fat, lose weight, fit in your clothes better, develop a more lean overall look, feel more confident, become stronger, more fit, and feel empowered!
IT IS TIME FOR YOU TO CHANGE IT UP.
Dial in your nutrition the right way and shock your body into getting back into great shape with our outstanding and constantly changing workouts that are customized to GET RESULTS – we promise, you will see the difference!
Our program helps you develop the healthy habits you have been needing and assists you in making them consistent. Changing your body for the better and maintaining those changes is all about a lifestyle change and it takes at least three months to get a good start! Change things up with our fun results-driven fitness boot camps and a nutrition program that doesn’t make you feel like you are on a diet at all!
LET US BE THE ONES TO KICKSTART YOU ON YOUR JOURNEY TO BETTER HEALTH AND HAPPINESS!
Join us. No regrets. A small health investment for a happier and healthier lifelong ending is worth it!
If you are ready to finally invest in yourself, let’s do this! Sign-up TODAY! Offer expires 6/26/18.
Have you spent years of your life yo-yo dieting without any consistent long-term success?
Is it often difficult for you to stay committed to an exercise or nutrition program for any specific length of time?
Are you tired of failing when it comes to diet/exercise programs, not reaching your goals, and feeling unable to control your emotional eating?
Do you wish you loved yourself and your body more?
If you answered ‘YES’ to one or all of the above questions…..THIS PROGRAM IS FOR YOU!
When most of us decide we want to look better, lose weight, eat healthier, and maybe wish that one day we would somehow like to look just a little bit like the ‘fit chick’ or ‘celebrity weight-loss star’ on the cover of the latest health magazine who is also blasted all over social media as what a healthy woman should look like….we tend to want to take the ‘ALL OR NOTHING’ approach to get there.
This approach often includes fad diets, 21-30-60-90-day challenge programs, minimizing our dietary intake to almost nothing, crazy exercise regimens, and supplements that promise miracles and always under deliver. Time and money is wasted and we feel worse than we did when we started any of it!
As a woman who has previously been obese, overcome eating disorders and body dysmorphia, and who has been involved in the health/fitness industry as personal trainer and nutritionist for 22 years now, I know first hand how overwhelming, confusing, and exhausting it can be to make changes to our bodies and our everyday lifestyle in the world we live in. The public media (tv, newspaper, magazines) is always a driving force in setting the stage of what the ideal woman should look like. Now, with the growth of social media in the past ten years, it is even worse.
There is so much health and wellness information floating around out there. It is difficult and overwhelming to cut through the clutter while trying to figure out what is true, what is factually correct, and what will work.
There are several necessary ‘tools’ that many women are missing when they begin their ‘ALL OR NOTHING’ approach to trying to achieve their health and fitness goals. The first tool needed is….
KNOWLEDGE!
Yes, the saying is true…KNOWLEDGE IS POWER!
Without the educational background that provides the key to understanding nutrition, meal planning, exercise, and how your body works within all of those things, it is almost impossible to achieve and maintain any specific health and fitness goal. The second tool for true success is…
BEHAVIOR CHANGE!
Success in diet/exercise programs is usually never truly possible without first identifying your personal behaviors that are causing barriers to your success AND knowing how to make the correct behavior changes to break down your barriers so you can achieve success!
With that said, the goal of this LIFESTYLE REVAMP 8-WEEK PROGRAM for women is to educate, support, guide, and empower you in your journey to living a healthier and happier lifestyle. (It is not a diet, it is not an unrealistic quick fix diet challenge, and it is not a crazy exercise program.)
So…the big questions are….What does this program include & how much does it cost?
For ONLY $25/week the program includes:
A One-Day Retreat (Sat FEB. 3 from 9:30am – 3:30pm) Covering in Detail:
Nutrition & Meal Planning Education Presented by Amanda Salazar, Owner of Edge Fitness & Health & Fitness Expert.
-Your proper portion sizes for all foods (fruits, veggies, proteins, carbohydrates, fats, etc.)
-What your daily meal plan should look like (each meal specifically and overall)
-Learn about macros, what are they, why are they important, how to figure them out. You will calculate your own macros (grams of protein, carbs, fats) needed maintain weight and to lose weight/body fat
-You will be educated on how to use a specific macros app to log a day of meals to make sure you are where you need to be based on your macro numbers and see what a day of food should look like for you. You will also be taught how to re-calculate your macros if you reach a peak or plateau (are no longer getting results) in order to get continued consistent results and move forward in achieving your goal
-Meal Prep/Planning 101: Learn how to properly meal prep food (your meal plan) for a week in an efficient amount of time – tips and tools that will save tons of time!
-Learn innovative ways to give your daily healthy meal plan new flavor and variety without getting bored
Behavior Change For Lifetime Success & Barrier Breaking Tools Presented By Stacy Shilter-Pisano, Counselor, Therapist, & The Emily Program Site Director.)
-Identifying barriers to the achievement of set goals
-Intervening on behaviors identified as problematic
-Increasing awareness of psychological underpinnings related to problem behaviors
-Deepening understanding of relationship with food/body
-Developing a stronger sense of Self independence of appearance OR performance
-Effective strategies for coping with challenging internal experiences, including thoughts/emotions
-Each participant will get a private mini session with Stacy the day of the retreat to discuss your own personal areas of behavioral struggle and find out how to best start changing your behaviors.
14-Day Metabolic Reset Detox Program (Average Weight-Loss is 6-12 lbs.)
🔹8-Weeks Private Group Online Nutrition and Fitness Guidance, Motivation, and Support
🔹 One-Month Unlimited Fitness Boot Camp Class Membership & Dri-Fit Tank Included (while supplies last)
🔹Five InBody Measurement Check-Ins at Capital Weight-Loss Clinic**
**NOTE: InBody Check-Ins NOT INCLUDED in the price. This is an additional add-on program option for $99. If you would like to add it let us know after signing up for the program. Measures Body Fat, BMI, Weight, Size Changes Throughout Body, and More)
HOLIDAY SPECIAL
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**VALID FOR THOSE NEW TO PERSONAL TRAINING AT THE EDGE FITNESS STUDIO IN TUMWATER, WA.
***OFFER EXPIRES at 11:59pm on 12/25/17
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CYBER MONDAY DEAL DETAILS:
-6 HALF SESSIONS WITH THE PERSONAL TRAINER OF YOUR CHOICE
(SEE INFORMATION ABOUT EACH TRAINER BELOW; ALL SESSIONS MUST BE USED BETWEEN 12/25/17 – 2/25/18)
-1 MONTH UNLIMITED BOOT CAMP CLASSES (MEMBERSHIP BEGINS THE DATE OF SIGN-UP)
-DEAL ALSO INCLUDES A FREE EDGE FITNESS DRI-FIT WORKOUT TANK! (Men’s and Women’s style/sizes available)
-NO MEMBERSHIP/PERSONAL TRAINING PACKAGE HOLDS. NO CHANGING OF MEMBERSHIP/PERSONAL TRAINING START DATES. NO REFUNDS. NO TRANFER OF MEMBERSHIP TO ANOTHER INDIVIDUAL OR PROGRAM/SERVICE.
-ONCE REGISTERED, THE OWNER OF EDGE FITNESS WILL BE NOTIFIED AND CONTACT YOU TO GET YOU SETUP FOR YOUR PRIVATE SESSION WITH YOUR PERSONAL TRAINER OF CHOICE. YOU CAN START THE BOOT CAMP CLASSES IMMEDIATELY AND ATTEND ANY CLASSES!
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****PICK YOUR TRAINER*****
(Look up each personal trainer’s business name on facebook to learn more about them too!)
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AMANDA SALAZAR, Owner Edge Fitness, Personal Trainer, Nutritionist
-Personal training & whole foods nutrition programs (focused on weight-loss/weight management)
-Intro to weight lifting, olympic lifting, kettle bell training
-Specializes in metabolic fat-loss training systems
-Partners with local physical therapists to provide continued safe fitness training for physical therapy graduates
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RYAN HOLLINGSWORTH, Owner Train With Form, Personal Trainer
-Athletic performance programs
-Specializes in HIIT (high intensity interval training)
-Core conditioning programs
-Endurance training programs
-Boot camp trainer
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COREY STAPLES, Owner Staple This, Personal Trainer
-Weight-loss and fitness nutrition programs
-Muscle gain and fat-loss specialist
-Boxing and conditioning coach
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AKIKO YOSHII-JOHNSON, Personal Trainer, Everlast Master Instructor
-Weight-loss and fitness nutrition programs
-Everlast F.I.T. master instructor
-MMA conditioning and functional training
-Women’s Self-Defense
MEMBERS……ARE YOU READY FOR A LITTLE FRIENDLY CHALLENGE?
EMAIL US so we know that you are joining the challenge: [email protected]
Download and print the two documents attached below to use throughout the Challenge. The first file details with a chart what healthy activities you need to do to earn points to win. The second file is an easy and detailed user guide on how to complete certain social media tasks to earn more points to win. (I have also posted pictures of the files below as well)
Ingredients:
4 green onions
2 tbs Olive Oil
5 tsp Rice Vinegar
3.5 tsp fresh ginger (peeled & minced)
2 tsp Wasabi Paste
1 Avocado
1 to 2 lbs Turkey Breast Cutlets
Asia Sesame Oil
4 Thick Slices Country Bread
4 Large Butter Lettuce Leaves
Directions:
1.In a bowl combine the green onions, olive oil, vinegar, 2 tsp of the minced ginger, and the wasabi. Gently mix in avocado slices. Season to taste with salt and pepper; and set aside.
2. Prepare a charcoal or gas grill for direct heat cooking over high heat. Brush the turkey with sesame oil on both sides, and sprinkle both sides with salt and pepper. Sprinkle the remaining 1 ½ tsps. Ginger over one side of the turkey. Brush sesame oil over one side of the bread. Grill the turkey until just cooked through, 2-3 minutes on each side. Transfer to a plate. Grill the bread, oiled side down, until golden brown, 2-3 minutes.
3. Arrange 1 bread slice, grilled side up, on each plate. Arrange sliced lettuce over each, and then top with turkey. Spoon the relish over and serve right away.
Quick Tip*
Turkey cutlets are terrific for weeknight dinners because they cook quickly and taste great but these sandwiches would also be delicious with grilled chicken breast or fish fillets. Grilling punches up the flavors of the poultry, but if you don’t feel like grilling, quickly sauté the turkey in a frying pan and toast the bread in a toaster. Look for wasabi paste in the Asian food section of the supermarket or in a specialty food store.
Preheat the oven to 375 degrees. Line a baking tray with large piece of foil, big enough to fold over and seal to create a packet.
In a small saucepan, melt the butter low-medium heat. Add the honey, garlic and lemon, and whisk until the honey has melted through the butter and the mixture is well combined.
Place the salmon onto the lined baking tray. Pour the butter/honey mixture over the salmon and using a spoon, spread evenly over the salmon. Sprinkle with a good amount of salt and cracked pepper. Fold the sides of the foil over the salmon to cover and completely seal the packed closed so the butter doesn’t leak out.
Bake until cooked through, 15-18 minutes, depending on the thickness and preference. Open the foil, being careful of any escaping steam, and brill/broil under the grill/broiler for 2-3 minutes on medium heat to caramelize the top.
Mix all ingredients together. Place in muffin tin and bake at 350 degrees for 20 minutes.
Alternatives:
Substitute apple sauce for butter, 3 bananas for carrots and apple, or ½ oat bran and ½ coconut flour for whole wheat flour. Options are limitless and easy to make to your preference.
-3 tablespoons olive oil or melted coconut oil (this amount is not an exact science..enough to make sure all your sweet potatoes are coated and glossy but not drowning!!
-Sea Salt to taste
-Optional seasonings
Instructions:
1.Preheat oven to 450 degrees and lightly grease 2 cookies sheets or line with parchment.
2.Peel sweet potatoes, but do not rinse them……you need them dry so the oil adheres.
3.Slice your sweet potatoes into french fries – Keep the pieces equal in size and thickness. Fries should be between ½” and ¾”.
4.In a large bowl, toss the fries with the olive oil (or raw coconut oil – just melt in micro first then toss with fries). Also, toss fries with seasonings if you prefer. Some ideas are minced garlic, paprika, cayenne, Cajun seasoning, chipotle powder, chili powder, Italian seasoning. (I wait to sprinkle sea salt on them when the potatoes are on the cookie sheet.)
5.Spread the fries out in a SINGLE LAYER on a cookie sheet. Do not crowd your fries!
6.Sprinkle the fries with sea salt.
7.Place no more than two cookie sheets in the preheated oven and bake for 15 minutes.
8.Remove cookie sheets and using tongs, flip the fries over, they should be golden on the flipped side. Return the cookie sheets, flip flopping the cookie sheet positions.
9.Cook for another 10-15 minutes until the fries are golden and crispy.
Ordering a Starbucks beverage can be tricky if you’re trying to manage a healthy lifestyle. We all know that whipped cream-topped Unicorn drinks and caramel-drenched lattes won’t do much good for your bikini bod, but we have a few healthier alternatives that will satisfy your sweet tooth and keep your waistline in check.
Grande Unsweetened passion Tango Tea with Coconut Milk- basically a sweet refreshing smoothie with a low carb count.
Grande Iced Coffee with Coconut Milk-low fat iced coffee could be your everyday staple
Grande Cappuccino with Almond Milk- has frothy almond twist on a classic
Caffé Americano- solely water and espresso is the best way to wake up in the morning
Unsweetened Iced Green Tea Lemonade- loaded with antioxidants and quite refreshing on a hot day
Grande Iced Skinny Caramel Macchiato- 10 grams of protein!! Seriously!
Grande Iced Skinny Vanilla Latte- all of the sweetness and half of the carbs
Grande Flat White with Almond Milk- creamy espresso filled classic
Grande Iced Skinny Mocha- little mocha and little espresso! Sometimes you need both
Grande Unsweetened Iced Black Tea Lemonade- healthy adaptation of an Arnie
There you have it friends! Enjoy your Starbucks beverage in the morning or refresh in the afternoon with half of the guilt! Stay on track towards your success and enjoy!
Have you ever wondered why you’re not seeing continued muscles growth after months of training even though you’re putting in a lot of hard work at the gym? Here are 7 reasons why and how you can get your muscles to grow again.
Training too hard– Every time you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damaged you inflicted on them. So train each muscle group only once or twice a week.
Training too long– Keep your workout intense but try to keep your workouts between an hour to an hour and a half. After about 45 minutes of intense training, your cortisol levels will increase. This hormone is known to destroy muscle cells.
Not enough sleep– You need to sleep more for good muscle to grow. Your muscled grow when you sleep. So get between 6 to 8 hours of good sleep a day and watch those muscles grow faster.
Drinking too much alcohol– Alcohol is known to break down muscle mass and many other body destruction abilities. You’re body also burns the alcohol in your body first before it even gets to the fat burning stage.
Same boring workouts– You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stop growing, this is where you see a plateau.
Not progressively overloading your muscles– Try to increase your reps or weight every time you train a particular muscle group. Otherwise, there is no reason for your muscles to grow.
Not enough sufficient protein- If you want to build bigger muscles, you must eat more protein. Protein is the building block to muscle growth. If you can’t get enough sufficient protein in your normal diet, try supplementing with alternative protein intake sources.
*TIP: Any strength probiotics work but we suggest looking for capsules of at least 5 billion to yield 10 billion CFU total*
½ tsp pure vanilla extract
Equipment:
1 16-oz glass jar with lid, sterilized
Directions:
To a bowl, add cashews and enough cold tap water to cover by 1 inch. Let soak at room temperature for 4 to 8 hours. Drain cashews, discarding liquid. In a blender, add cashews, filtered water, maple syrup, lemon zest, juice and cinnamon and blend until smooth. Transfer to a 16-oz jar.
Open probiotic capsules and stir contents into cashew mixture. Cover jar with a clean tea towel or coffee filter and secure with a rubber band. Let ferment in a warm place away from direct sunlight for 24 to 36 hours, stirring every 12 hours.
Stir in vanilla. Seal tightly with lid and refrigerate for up to 3 days.
Note: Always add the vanilla at the end as the alcohol can slow the fermentation process.
Think of meditation as a time to explore your current state of being, just as it is, in the moment. By letting go of the idea that you are working toward being a certain way, meditation can bring your awareness into the present, grounding you in your experience.
A great place to start is with your breath. Focus you attention on the inhale and the exhale. Become aware of your posture and straighten your spine so you feel alert and relaxed but not rigid.
When you notice your mind wandering, which it often will, simply acknowledge the thoughts, feeling or sensations that arise, then let them go and gently redirect your attention back to your breath for as long as you’d like.
Still having trouble with mediation? Try an app like “Stop, Breath & Think” which include exercises for mindful breathing, guided body scans and recommended meditations to try, depending on your mood.
Blend the pumpkin, applesauce, egg, egg white and almond milk in the blender until thoroughly blended. Combine all dry ingredients in separate bowl. Combine both, wet and dry ingredients, until mixed well. Pour into muffin tins. Bake for 20 min at 350 degrees F.
Mash the banana then mix in the pumpkin. Add spices and mix for consistency. Add the eggs and beat well. Heat a pan on medium heat and cook each side until golden brown.
Add organic maple syrup, almond butter, or fresh fruit and enjoy!
Combine the coleslaw mix and apple in a large bowl and set aside, In another bowl, combine the rest of the ingredients to make the dressing. Whisk until it is all incorporated and has a creamy consistency. Pour over the coleslaw/apple mixture and toss until coleslaw is coated.
Enjoy right away or store in your refrigerator until ready to eat.
VALID FOR 7 CONSECUTIVE DAYS OF FREE UNLIMITED BOOT CAMP/GROUP TRAINING CLASSES.
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