S is for Smoothie….

 And that’s good enough for me

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Smoothies….sure they are a fad like everything but at least they can be a healthy fad. I drink them, I heart them! I have been doing my best work experimenting trying to come up with yummy ways to get everyone to get their veggies and fruit intake……. so this is my latest invention (at least I like to think it’s mine) kale, pineapple, mango, banana, mint and coconut water smoothie.  Get your attention yet? It’s super yummy don’t let the green slimy looking consistency or color scare you away.

I drink smoothies as a recovery drink after an intense workout, as a pick-me-up snack or sometimes with my bacon and eggs for breakfast (yes, I eat bacon) Let’s be honest you can really nourish your body with essential nutrients especially with a dark green smoothie. However…. you have to be careful and change out the vegetables/greens you use. If not careful and you overload on the same veggie or green leaf or you can get a buildup of alkaloids (compounds that cause mild & unpleasant symptoms like upset tummy, bloating and gas) Another one to worry about is Oxalates which are common in raw spinach and Swiss chard. Even though I know a lot about nutrition I am not a doctor or nutritionist so you can always talk to him or her with any questions (would be cool if i was a doctor huh.. huh?) Personal Trainer, Personal Stylist, Interior Stylist and then Doctor Heather …. ah one can dream. Anyway the recipe is as follows…

1 cup of Coconut Water (use the lowest sugar version)

3/4 cup of Kale (or a big handful who really measures anyway?) – make sure spines are out

1/4 cup of frozen mango

1/4 cup of Frozen pineapple

1/2 of large banana or one small banana

A couple of mint leaves

blend away

Enjoy! XOXO

 © photos and content belong to thefab3.com

Skate it out….HIIT


 High Intensity Move: Works: abs, glutes, shoulders, back & legs ~ A great move that can work your muscles hard, get your heart pumping & burn calories fast. Full body work out.  (love this one & so do my clients)

  • Start this move standing with feet a little further than shoulder width apart bend knees slightly, slightly lean forward.
  • Cross your left leg behind your right leg while bending your right knee to 90 degrees. 
  • Extend right arm out to your side proceeding to swing your left arm across your right leg. 
  • Jump about 3 feet to the other side….jump again, this time to the other side and landing on the other foot. (you are just switching the position of your arms and legs)
  • Be sure to keep your abs tight, chin up and chest out.  
  • Continue the jumps side to side aiming for 30 seconds to a minute, or try it tabata style 4 to 8 times 20 seconds on 10 seconds off. 
  • Want to challenge yourself more? Add a toe touch each time you leap to the other side by reaching down and touching your toe or in front of your toe (tap the floor if you are more flexible) 
  • Always see your doctor before starting an exercise program.
 © photos and content belong to thefab3.com

UnJunked and UnReal?

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Chocolate…Need I say more? Wait, wait… chocolate candy bars that are good for you?!? Just the right amount of sweetness, and the tastiest of treats when you want to satisfy your sweet tooth. I am hooked!  A minute on your lips and nothing on your hips here (depending on how many you eat) UNREAL! Made with sustainable palm oil ~ grass-fed dairy ~ traceable cacao ~ No corn syrup…I could keep going, but just click the link below to find out more about this amazing company and their super tasty none fake candy.  @UnrealCandy or getunreal.com 

UN Junk your self, what are you waiting for? Have a fabulous Friday!

Say Yes to That Strapless Dress


90 Degree Chest Fly

TARGETS: Shoulders, Upper Back, & Chest 

  • Start by standing with one foot in front of the other about 6 inches apart, slight bend in the knee. You have two options with this move, you can stand or you can do alternating lunges which will make it harder (of course you want to be more efficient!) hold a pair of 5 to 8 pound dumbbells with your arms bent 90 degrees, elbows raised close to shoulder height. Slightly higher if you choose to do the progression – shoulder press.
  • Squeeze your chest and bring your elbows together in front of your body at shoulder height. Open them back to the start and repeat this move for 1 minute or you can do 3 to 4 sets of 12 reps.
  • To make this move even harder (oh yes you can take it another step) The progression…do a shoulder press than bring the elbows back to starting point, open to a fly and repeat. (first photo you can see elbows up higher to move into the press) 
  • Don’t be afraid to add the progressions I have mentioned above if your fitness level allows for it.  Each time you change your workout you confuse your muscles and they in turn will work harder torching calories and unwanted fat. 
  • Before starting any exercise routine see your doctor first! 


It’s Friday

And that is good enough reason to eat something fried! 

Garlic Sweet Potato Fries 

Here comes the somewhat healthy part. Now come on… for those of you that know me there has to be some healthy aspect to everything! Not really fried, did I mention that?   This tasty recipe can serve 4, or just.. eh em you! (which I have taken out a tray before… no shame here! )

  • Non-stick vegetable oil spray ~ Keep those bad boys from sticking!
  • 1 1/2 pounds sweet potatoes, peeled and then cut into 1/2-inch-wide slices then cut again into 1/2-inch-wide fries, cut them to the thickness you like, I like them thin and crunchy
  • 2 tablespoons olive oil
  • Salt and black pepper
  • 1 teaspoon chopped fresh thyme
  • 2 tablespoons chopped fresh Italian parsley
  • 2 small garlic cloves, minced 
  1. Preheat oven to 500 degrees F.
  2. Coat a non stick baking sheet with vegetable oil spray.
  3. In a big bowl, toss sweet potatoes and olive oil. 
  4. Place potatoes on prepared baking sheet, in one layer. Now season generously with salt and black pepper.
  5. Bake those bad boys for about 30 minutes or until golden brown and tender, turning the fries occasionally during cooking time. 
  6. When fries are done, transfer to a large plate or bowl
  7. In a small bowl, mix together thyme, parsley and garlic; sprinkle over sweet potatoes. 
  8. In another bowl mix together spicy mustard and ketchup to make a tasty and calorie  fat free dipping sauce.