You know not to eat fried foods and ice cream on a regular basis. I’m not here to tell you that. I want to open your eyes to 4 foods that are often mistaken for being harmless yet are frequently consumed during the summer. As always, in moderation you will be fine but don’t make a habit of consuming any of these items as part of your regular balanced diet.

This video is part of my July Mission for the Ford Warriors in Pink. I am helping Ford fight breast cancer by increasing breast health awareness. While genetics play a major role, research has shown that breast cancer may potentially be caused by ingesting toxins through our diets. Take control of your health today by avoiding these foods and sharing this post to help educate your friends and family.

#1. Ketchup, Cocktail & BBQ Sauce

It’s not that ketchup is bad for you, it is the fact that most brands use High Fructose Corn Syrup to sweeten it and it’s pretty much all sugar! A lobster roll for dinner with fries dipped in ketchup, bbq chicken the next night, a quick burger for lunch at the beach snack bar or shrimp cocktail at dinner will give you quite the hefty dose of HFCS on your vacation.

Avoid eating sauces made with high fructose corn syrup! Avoid eating sauces made with high fructose corn syrup!

A tablespoon of ketchup has about 4g of sugar, which means a quarter of an entire bottle is basically sugar. Now, who eats one serving of ketchup!? BBQ sauce is even worse as you can imagine.

HFCS and sugar are different. When used in moderation, it has been shown to potentially cause heart disease, obesity, cancer, dementia, liver failure, tooth decay and more. HFCS is absorbed more rapidly into the blood stream than regular sugar which triggers lipogenesis, the production of fats like cholesterol and spikes your insulin, our bodies major fat storage hormone. It also has been shown to increase metabolic disturbances that drive an increased appetite, weight gain, and diabetes.

How To Avoid: Read the labels on the bottles. Heinz ketchup is typically made with HFCS but they started making a variety that is not carried by B.Good! Trader Joe’s has an affordable HFCS free option as does Whole Foods. Opt for mustard, hot sauce, salsa or vinegar (oysters and french fries only) if there isn’t another option at the restaurant or just avoid ketchup. The least shocking is that a product made with HFCS usually means it is a poor quality food filled with disease promoting compounds. Avoiding HFCS forces you to make better decisions about the foods you put in your body.

#2 Ice Cream

Well, not all ice cream, just the kind that are made with cows treated with rGBH, which is a growth hormone given to cows to increase their milk production. It has been banned by Cananda, New Zealand, Australia and all 27 countries in the European Union but our government thinks we are strong enough to handle it. Blue Bunny, Dreyer’s, Breyer’s, Haagen Daas and Baskin Robbins still use milk for their ice cream that has been treated with rGBH. Unless the label says otherwise, assume it has been used. If that lovely GMO label bill had passed, you would know when it was being used!

[click to continue…]


IMG 0176

If you are looking for a butt and abs workout without equipment, it is your lucky day. During the summer, I personally focus on my tush and tummy for feeling confident in a bathing suit. This workout features some of my favorite moves that help tone, lift and strengthen my coveted bikini parts. All you need is a timer like a gymboss or download a free interval app on your smartphone or iPad. 

Summer Ready Tummy & Tush

Equipment Needed: Exercise Mat & Interval Timer like a Gymboss 

Body Parts Worked: Lower body and Abdominals (including obliques, glutes, and inner thighs)

This is a timed circuit workout. Do each move for 1 minute without resting in between. After you finish all 7, rest for 1 minute and then repeat 2 to 4 total times through. Do this workout on nonconsecutive days by itself or after a 30 minute cardio session. Try my favorite sweaty interval run that burns more fat than a steady state jog. 


Move #1 Booty Pulses

Step back your left leg into a reverse lunge until your left knee is 1-2 inches above the ground. Both knees should form a 90-degree angle. With your weight in the right heel, pulse up an inch and down an inch for one minute. Remember to keep your chest up and open, keeping core engaged, belly button pulled in. You should be able to lift up your toes in the right foot. Move right to Move #2 for an added challenge on the same side, then return to Move #1 on the left leg.

Move #2 Lunge Jump

With weight in the front right heel, drive left knee up into the air using your right arm for momentum lifting the right foot off the ground. Gently land back down on the right foot and lower left knee back into a reverse lunge position and repeat. If you have bad knees, modify this move to just a reverse lunge.

Move #3 Drop Squat

Start with heels pressed together and legs zipped up, squeezing glutes. Jump legs out into a sumo squat position, feet 6 inches wider than hip width  distance and toes facing out at 10 and 2 o’clock position. Lower down until thighs are parallel with the ground and then return to starting position quickly by clicking heels together and zipping up inner thighs once again. Hold it at the top clenching your butt cheeks together and then drop back into a sumo squat position. 

Move #4 Boat Pose Hold

Place your mat down on the ground if you have not already. Balance just below your tail bone and lift your legs up towards the sky, pulling your belly button towards your lower back while keeping your back straight. Beginners can keep their legs bent as seen above or you can try to straighten your legs for a greater challenge. Arms extend long towards your knees. Remember to keep chin up. Try to hold this position for a full minute. 

Move #5 C-Curve Arm Walks

After you’ve held your modified boat pose for 1-minute, roll down on your mat just a couple inches and lower your feet. Tuck your hip bones up towards your collar bones creating a C curve from your tail bone to lower back. Move your arms one at a time up by your ears keeping them straight and your belly button pressed down. I like to pretend I’m having a photoshoot and I don’t want my belly to stick out. It works in class and not just in photoshoots! Bring your right bicep up by your right ear and switch arms slowly. You may lift your heels up for a greater challenge. 

Move #6 Plank Booty Leg Lifts

Roll on over into a forearm plank. Try to form a straight line from your heels to the nape of your neck. Lift one leg at a time with your foot flexed. Try to keep your hips tucked so it is hard to lift your leg higher than a few inches off the ground. Alternate which leg lifts up.

Move #7 Knee 2 Elbow Plank Crunch

Without resting, press on up into a high plank position. Bring your right knee towards your left elbow dropping your right hip slightly towards the ground. Return to starting high plank position and repeat on opposite side. Really try your hardest not to drop down in-between these two moves and try to kiss your knees to each elbow. Rotate at the obliques to really feel it working!

IMG 0211

What I’m wearing (not affiliate links): Ultimate Training T $22 | Boost Running Shoes $120 | Aktiv Fit Booty Shorts $28.45 ON SALE


10 Tips To Make Running Suck Less

I get a lot of questions about how I stay motivated when it comes to running. It is easy for me because I love it but I know that is not the norm. On rare occasions, even I find myself saying, “This sucks.” These 10 tips have helped me to usually enjoy running but if […]

Read the full article →

Best Homemade BBQ Sauce Recipe – No Sugar Added

BBQ sauce has always been one of my summer staple condiments but, more often than not, is made with high fructose corn syrup. It was about time I tried making my own homemade from scratch to avoid it and eliminate excessive added sugar. Condiments like bbq and even ketchup and cocktail sauce that massively consumed […]

Read the full article →

Blended Tropical Green Juice & Pre-Workout Breakfast Cookie Recipes

I’ve always envied morning people. It has always been a challenge for me to get up no matter what time it is. For the past year, I’ve been having fun teaching classes at 8 or 9 am most days of the week. Despite hitting snooze at least twice, I know it is important for me to […]

Read the full article →

I’m Running The 2014 Chicago Marathon

If you have been reading my blog and not just the headlines, you already know what I have to say today, but I officially am running my first marathon in Chicago on behalf of Susan G Komen and the Ford Warriors in Pink! Also running with me is Tracie, a WIP Model of Courage, who […]

Read the full article →

Jessica Simpson Wedding Day Arm Workout | Real Time

Jessica Simpson obviously slimmed down to look her best for her wedding day. While much of the attention is being spent on her legs, her arms are what stole the show on the actual big day. Her long time trainer, Harley Pasternak, is not one to shy away from the press, sharing all the details […]

Read the full article →

SoulCycle Gave Me the Giggles!”>Sh*t

Apparently fitness CAN be funny. Who knew!? My Sh*t Girls Say While Running video is my best performing video to date during the first 48 hours. Thank you to all of you who liked or shared it with a friend. My brother and sister are both very funny people so I always feel like there wasn’t enough funny […]

Read the full article →

Sh*t Girls Say While Running”>Shit

Running can be awesome. It can also suck, be painful and miserable. Whether you do it as a cheaper form of therapy, to work off the booze you drink, train for a race or overall health, you’ve had many of these thoughts run through your head while hitting the pavement. Shit Girls Say To Themselves […]

Read the full article →

Wedding Weekend in Rochester

This past weekend, I was in Rochester, NY for my college roommate’s wedding. The entire weekend was picture perfect from the weather to the decorations. I flew to Buffalo on Friday night because the direct options were limited. The 1 hour drive was not bad after the quick 1 hour flight. I brought lunch with […]

Read the full article →