My mission is to make ALL women feel like superheroes and teach the world that exercise shouldn't have to suck!

Fit

Are you one of the zillions of people who have low back pain sometimes? It's so common and there's really no great "treatment" for it, but I have good news!

Getting your whole body stronger actually helps with back pain, because your back doesn't have to help out weaker muscles that should be doing the work but aren't.

Simple, full-body strengthening moves anyone can do at home are all you need to keep your back feeling good. Grab my Fun, Fast, & Fit Workout download to add strength training to your current routine!

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Food

Smoothies are one of the easiest ways to get a ton of nutritional bang for your buck! This is my go-to smoothie recipe and you can mix and match all different kinds of fruit to keep it interesting.

You'll get a ton of fiber from the chia seeds and loads of vitamins from all the fruit and greens. It's a powerhouse way to start your day, or even have as a healthy dessert after dinner.

Smoothie Recipe

• 2 big handfuls of spinach or kale
• 1 cup unsweetened almond milk
• 1 cup frozen cherries
• 1 cup frozen wild blueberries
• 1 tbsp each chia seed and ground flaxseed
• 2 scoops protein powder
• Generous sprinkle of cinnamon

Blend the greens and liquid first - this will lead to a smoother smoothie.

Add frozen fruit and blend, adding water 1/4 cup at a time if it's too thick for the blender.

Add chia, flax, and protein powder, and blend a final time to mix.

SMOOTHIE PRO TIPS:

Keep your greens in the freezer so it adds to the coldness and keeps them from going bad in the fridge.

You can batch smoothies! Double or triple this recipe, pour smoothies into mason jars, and freeze until needed. Put one in the fridge the day before you want it, and it will be thawed and perfect the next day!

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Fun

I have the most supportive friends and family in the whole world!!! I want to give HUGE thanks to every single person who donated to the walk and to those who showed up to walk with me.

Thanks to you, the CaPow’s Superheros team raised more money than in the three years I’ve been participating – a total of $2508!

You are MY superheroes!!!

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More Hero Headlines...

My Hero Habits nutrition program is turning into an ongoing membership! After working with a bunch of nutrition clients on 8- and 12-week plans, what I learned was they wanted more ongoing support and accountability as they built new habits into their lives. If you want more info, get on the waitlist HERE. You'll be the first to know when we're ready to launch AND you'll get some cool bonuses along the way. If you know a friend who might want in on this too, please forward them this email!

I'm doing a presentation at my BNI chapter May 8 and I'd love to invite you! BNI is a global networking group and 40+ of my business buddies are in my chapter, so if you've got a business you represent, it's a great way to get in front of new potential customers and referral partners - and you get to support ME as well! 😁 You can register here or reply back to me if you've got questions about it!

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I love to hear your thoughts! Reply back and tell me if you've tried a recipe, are going to use some of my tips, or anything else. And stay tuned for my next update in the coming weeks.