Are You Ready For A Revolution?

I am. In fact, I am starting one. For years I have been looking for a system to bring about sustainable health and fitness changes into my life and to the students who have frequented my various classes and workshops. I believe in group fitness… in fact, I love it. I love my Zumba, Pound, Pure Barre and Yoga classes. I attend class all the time because I am self-motivated and have no problem being accountable to myself (perhaps it’s because I am a type-A, first-born). But as an instructor and health/nutrition coach, I realize that many need the support of others to stay motivated. This is why so many people stop attending fitness classes, even after they have seen results. I finally realized, “Something is missing. What’s the missing link”?

A few months ago, I became certified as a Tabata Bootcamp (TM) instructor. I really did not know much about the program. I was looking for another service to offer my health coaching clients and wanted a fitness focus. Since Tabata is based on HIIT (high intensity interval training) – and I have some experience with this super effective way to exercise- I thought it would be perfect for some of my busier clients who do not have hours upon hours per week to get into shape. HIIT is sort of like burst training… you work really hard for a few seconds (about 20) and then take a rest before repeating. The whole cycle is about 20 minutes and you get the same, if not greater, result than you would in a one hour, moderate intensity workout class.

Anyway, I was intrigued, so I took the training. Boy did I get MORE than what I bargained for. I did not know that Tabata was more than just about offering exercise classes. It is a sustainable system that brings forth positive behavioral changes for amazing health and fitness! After coming down from the high of the training, I thought to myself, “You know what would be awesome after this kind of workout? YOGA!!!” It was then that I created Sweat-N-Stretch: Tabata Bootcamp + Yoga.


Sweat-N-Stretch combines Tabata Bootcamp and yoga. Tabata Bootcamp is a lifestyle program that is based on achieving sustainable results. Let’s face it, you can’t just work out one day a week and expect to see real improvements. And even if you did this workout 3 – 5 times per week, if your diet is unhealthy, you just won’t get the body you want! So how can you reach your goals? How can you keep up the momentum from your weekly classes? How can you get the help you need to stay motivated to make the healthiest choices specifically for you? You sign up for Sweat-N-Stretch PLUS the Tabata on-line program! Here is what you get:

Weekly Sweat-N-Stretch classes at the location that you have registered for (I will be offering Sweat-N-Stretch in 3 locations this fall – Heartdance Studio, Patsy Watson’s School of Dance and Delta Township Parks and Rec)

Support from me, a certified Tabata Bootcamp instructor, yoga teacher and holistic health and nutrition coach. In the on-line forum, I can answer questions, assist you with making healthier food and lifestyle choices, “coach” you in the areas where you need support and hold you accountable so that you can be successful.

Support from fellow Sweat-N-Stretch bootcampers

Daily workout homework in the form of FUN and EFFECTIVE 6-minute Tabata workouts

Daily recipe and menu suggestions to help you clean up your diet

Access to a full library of Tabata workouts for beginning, intermediate and advanced students. Workouts are from 6 – 60 minutes

A progress and food tracker/diary so you can keep track of your food and movement

In short, Sweat-N-Stretch is more than just an exercise class – it is a healthy life success program that can be tailored made to your needs.

Well, are you ready to start? Good. I will have more information in the coming weeks. I am ready for a revolution – are you?

Wanna try a free class? My first free offering will be Monday, August 31, 7:15 – 8:15 pm at Patsy Watson’s School of Dance

I’m So Excited (And I WILL NOT Hide It)

Oooohh… so excited! I am adding ONE and possibly TWO more Sweat-N-Stretch sessions! One will be at Heartdance Studio in Lansing, MI. The other may be at another dance studio in Lansing (we are working out the details). Sweat-N-Stretch is a combo class of 30 minutes of Tabata and 30 minutes of yoga. Don’t know what Tabata is? Wanna get a taste? Check out this video! They use the 20:10 protocol… I use the updated version that makes it even more fun… but this is an awesome taste!Check it out

Yummy, Yummy Chocolate Chia Pudding

I have become pretty addicted to chia pudding lately. It took me a while to warm up to the idea of using chia seeds for anything other than sprouting them in those popular clay sculptures, but now… well I am a huge fan.

Chia seeds are choc-full of protein, fiber and Omega-3 fatty acids. It is unknown whether Omega-3’s from vegetarian sources, like chia seeds, flax seeds or walnuts, can truly be best utilized by the body (there’s lots of debate among the top and brightest minds in nutrition science), but I think it is a good idea vary your sources. I like to add both vegetarian and non-vegetarian sources to my diet regularly to be sure I am getting a nice full spectrum of nutrients. That’s my opinion anyway, and it seems to work for me. Now, enough of the drier nutrition stuff and on to the recipe!

I love chocolate! One of my biggest fears is that one day I will wake up and discover that I am allergic to it (oh, perish the thought). Because I love it so much, I often look for healthier varieties. Lately I have been trying my hand at creating my own recipes. This is my first using chia seeds.

Chia seeds soften and become gelatinous in liquid. In chia puddings, it is the seeds that are the thickener. Chia puddings have a look and texture very similar to tapioca pudding. The key to making chia pudding is to have a good ratio of seeds to liquid. If you use too little liquid, the pudding is quite stiff. If you use too much, it is runny. I found a very good texture… at least for me… in the recipe below. Give it a try, play with it and see what you think!


I used:
2 ripe bananas
2 soaked medjool dates (not pictured) (optional)
1 – 1 1/2 cup of coconut milk (you can use your favorite dairy or non-dairy milk)
1 tsp vanilla extract
1/4 cup raw cacao powder
1/4 cup of raw chia seeds

In a high powered blender, blend together the bananas, dates, milk, vanilla and cacao powder until smooth.


Place the chia seeds in a bowl and pour the mixture over the seeds


Carefully stir the chia seeds evenly throughout the mixture. Cover and refrigerate for 12-24 hours to allow the pudding to set up and the chia seeds to become soft.


When your are ready to eat your yummy pudding, spoon a desired amount into a small bowl. I had some raw cacao nibs on hand and sprinkled them on top! Extra yum!


This recipe makes about 4 servings based on the amount of chia seeds in the recipe. It makes a great sweet snack and I even added about one serving into a smoothie for some extra chocolaty goodness! Have fun with it… and try not to eat the whole thing in one sitting. Remember, chia seeds have lots of fiber… lots. Have fun and enjoy!