Minneapolis Taste Buds

Last-minute shopping? Check out these easy gift ideas, and shop online for yourself and others. Holiday Cards: Free Print your favorite picture together, and include a list of 10 things you love about them.⁣ Have your child make cards rather than buying them.  Cut out small pieces of wrapping paper, and use them for to/from gift tags. Fitness Gifts: $15-100 Create a mini home gym.⁣ Click these links for easy shopping.⁣ Yoga mat⁣   Comfort mat   Foam roller ⁣  Streaming library of workouts ⁣  Resistance loops   Strength slides   Dumbbells⁣   Weight rack Wall mirror   Ultimate Wellness Package: $180 One-year subscription to on-demand workouts One-month supply of superfoods shake Resistance loops Strength slides Shaker cup and more Order your wellness package Gift Cards: Pick Your Price A garden center gift card is a great reminder that Spring will indeed return.⁣ If you're a Twin Cities local, Gertens is th...

2019 is winding down, and I've realized I need to change things up.⁣ Are you feeling the same way? ⁣My running is going well, but my cross-training workouts were leaving me feeling bored and unmotivated. Last week, I realized that I needed a change. Now I'm getting back to what I love.⁣ I’m doing workouts that get results, and most importantly, I'm having FUN again! I hit play on my workouts in my basement, or on my patio when we get a warm day. I'll take my workouts with me when I travel this fall. I'm cleaning up my nutrition by eating in portions that fuel my workouts and my workday.⁣ Changing things up NOW is a proactive strategy to stay motivated, and to finish the year strong.⁣ Are you ready to change or add to your fitness routine? As your wellness coach, I'll help you discover new motivation and determination. We'll start with a complimentary 15-minute call. If I'm a good fit for you, I'll create a package to meet your nee...

Here are seven tips: ⁣ Write your menu somewhere you'll see it.⁣ A chalkboard or menu board in the kitchen, or other visible spot reminds the whole family what's for dinner. ⁣ You're less likely to ditch your healthy eating plan when it's front and center.⁣ ⁣ Grocery shop on Friday or Saturday.⁣ You'll have healthy options in the house all weekend.⁣ You'll have more time and energy to meal prep on Sunday.⁣ ⁣ Order groceries for pick-up or delivery.⁣ It's easier to stick to your list and avoid unhealthy temptations.⁣ You'll spend less money, and save time.⁣ ⁣ Plan 3 healthy meals for the week.⁣ 3 feels a lot less overwhelming when you're starting a new habit.⁣ Leftovers can fill in the rest of the week.⁣ ⁣ Cook your biggest recipe on Sunday or Monday.⁣ We tend to lose steam as the week goes on.⁣ Plan simple recipes for later in the week.⁣ ⁣ Make extra to have leftovers for lunch.⁣ Pick one or two larger recipes.⁣ Leftover chick...

Need recipes and a game plan for the school year?⁣ ⁣ During back-to-school season, getting kids fed and out the door, with a healthy lunch in hand can add lots of extra stress.⁣ ⁣ Over the summer I packed lunches for our daughter.⁣ Getting her involved in the decision making, shopping, and prepping helped.⁣ ⁣ If she didn't like something, I tried to figure out whether it was the actual food, the texture, or the seasoning. She might not love broccoli plain, but with olive oil, salt and pepper, she loves it. ⁣ I also went into summer armed with new knowledge and resources.⁣ I found a great plan that helped us make healthy changes to all of our meals.⁣ ⁣ We have access to lots of simple recipes - both online and in a beautiful cookbook.⁣ The program also has 75 healthy lunch ideas for kids.⁣ ⁣ When we cook, we get to decide what's going into our kids' bodies.⁣ ⁣ Getting organized and being intentional will help you:⁣ * Feed your kids (and yourself) foods you ...

Do you have a friend you haven't talked to lately?⁣ Why not call them?⁣ Our devices still do that, right?⁣ ⁣ You never know who needs to hear from you.⁣ ⁣ I’ve reconnected with some friends I’d lost touch with.⁣ One of them called me out of the blue last summer. Now we're on the same team, and she's introduced me to a whole new team of friends.⁣ I randomly texted a couple of college roomies last November.⁣ We planned a trip to Arizona through text that night.⁣ ⁣ All of these friends have helped me through some stuff.⁣ And I think I've helped them too.⁣ We actually TALK on these hand-held computer thingies we all have.⁣ ⁣ It's nice feeling connected to people who REALLY know me and all of my history.⁣ Loneliness is real and I felt it big time over the last 15 years. Okay 20.⁣ I need friends I can talk to about ANYTHING without any judgy-pants comments.⁣ ⁣ Who might need to hear from you today?

I'm in a hurry to get things done⁣ Oh I rush and rush until life's no fun…⁣ You know that song, right?⁣ ⁣ In May, I left 20 years of full-time work to start my own business.⁣ AND to slow down.⁣ To stop rushing all the time.⁣ To enjoy summer.⁣ Get out on my kayak, and swim.⁣ Spend more time with family and friends.⁣ But have I? Sort of…⁣ I'm definitely a work in progress.⁣ ⁣ Hurrying's been my way of life for decades.⁣ As my career grew, my calendar began to overflow with meetings.⁣ Add the mom stuff made me hurry even more.⁣ Daycare pickup.⁣ Then school drop-off and pick-up.⁣ Gymnastics, swimming, coach pitch…Doctors, dentists, cleaning and groceries.⁣ Running to the train to get to a meeting or to get to my daughter on time.⁣ ⁣ Thinking about it makes my heart palpitate. ⁣ ⁣ Lately, I've found myself rushing again.⁣ And I don't want to pass that stress and hurrying on to my little girl.⁣ Change takes time and persistence.⁣ #consistenc...

It took me months to place that first order.⁣⁣⁣ ⁣⁣ I hovered, watching my high school friend drink her shake every morning. What's in that thing?⁣⁣⁣ ⁣⁣ As a marathoner and lover of all things fitness, I felt like I should have it ALL figured out.⁣⁣⁣ ⁣⁣ I could get to the start AND the finish line of every race I signed up for. ⁣ But when it came to nutrition, I needed help.⁣⁣⁣ ⁣ Um, running can make you really hungry. Like eat everything-in-the-cupboard-and-fridge hungry.⁣⁣⁣ Even marathoners can put on pounds during an intense 16-week training program.⁣⁣⁣ ⁣⁣ I didn't feel great and wanted my nutrition to match my activity level.⁣⁣⁣ ⁣ I wanted more energy for my workday and for mom stuff.⁣⁣⁣ ⁣ So I did my own research, instead of messaging my super smart and fit high school friend.⁣⁣⁣ ⁣⁣ It's fine. Talking to people is scary.⁣⁣⁣ ⁣⁣ Then I got over myself and sent her a message.⁣ What's 1 month anyway?⁣⁣⁣ 1 month to see if it was right for my body....

Join my new challenge group! You'll get coaching and support, plus:⁣ * A printable 100-workout tracker⁣ * Recipes and instructions to meal prep 5 breakfasts⁣ ⁣ I'll help you find your workout soulmate.⁣ Or, you can stick with fitness activities you already love.⁣ ⁣ One option is a new program that not so coincidentally has 100 workouts.⁣ Experts created the plan. You simply hit play.⁣ ⁣ 100 unique workouts: 20-30 minutes each⁣ You can do them ANYWHERE (check my Insta stories next week).⁣ You'll get a no-nonsense eating plan, simple recipes, a journal, and wall calendar.⁣ ⁣ To join:⁣ 1. Comment below.⁣ 2. We'll work together to pick a fitness + nutrition package, OR a nutrition-only package.⁣ ⁣ Think how great you'll feel when you cross off workout #100!

I didn’t always get up before the ☀️. Then I started running . . .⁣ I was walking at a lake.⁣ It got dark and it felt creepy, so I ran to my car.⁣ I didn't die. I was hooked.⁣ 5Ks turned to 10Ks, 10-milers, half-marathons and 26.2s. 🏃‍♀️⁣ ⁣ So I BECAME a morning person.⁣ I had to get training runs and cross-training in before work. ⁣ I wanted to beat the hot summer sun. ⁣ I loved starting the day with friends - both two-legged and four. 🐾⁣ ⁣ I created a new way to start my day because I wanted something more.⁣ New habits got me to 80+ finish lines, and helped me grow in my career.⁣ ⁣ Early mornings are only for me.⁣ A positive routine sets the tone for my day.⁣ Tough workouts give me energy and confidence.⁣ ⁣ Here are the basics of what I do:⁣ * Start coffee pot - setup at night ☕️⁣ * Drink 16-20 oz. water, a little coffee⁣ * Write in #StartTodayJournal + read personal development⁣ * Accomplish something - dishes, laundry, or a little work⁣ * Eat protei...

“Yeah, but it's easy for you.” Um, no. I have baggage and struggles you don't see in a scroll. I was heavy during the already-feeling-awkward-and-unsure-of-myself years. I eventually discovered VHS workouts, I played sports, and the weight came off. I was pretty squeaky clean in high school. I was a serious student and I played sports. No drinking. I learned to lift weights. I liked how I felt when I was fit. My dad nearly died my senior year. He was in a diabetic coma. I never want to endure what I've seen him go through. In college, I was still dedicated to learning, AND I let loose. I was a social 🦋. With that came overindulgence. Lots of beer and crappy food. Wasted days sleeping it off. My world blew up when my mom got lung cancer. She never smoked and it felt like a cruel blow. The kind, funny woman made us feel loved and safe, and EVERY holiday was special. I was in a different state, working too much right out of the gate. During the worst o...

I think back on times I said I was going to do something . . . and didn't. Family stuff, holidays, work stuff, to-do lists, fears - they're our constant companions, reproducing like bunnies in springtime. I'll start exercising again after [event/project/family thing] is over. After [holiday/kid thing/work thing], I'll eat better. I’m afraid of failing. Now isn’t the right time. Can you relate? A year ago, I took a chance and let a new team into my life. I trusted them to keep me accountable to my nutrition and fitness. I stopped saying no just because I couldn't predict the outcome. It's taken lots of work and support from my team to get over fears, stop procrastinating, and choose courage over comfort. If you keep thinking about doing something, it's time to take action. Need help? Reach out to join my team. We'll support you and cheer you on. Name Email * What is your biggest challenge with fitness and nutrition? ...

I'm loving this new life so far. I should feel terrified leaving full-time work, and I don't. I made a bold move that I know is right. I needed to make a change so I could help others, and to have time freedom for the fam. I've always loved fitness and nutrition, and at 41 I'm making it my career. Last week I started getting organized. I took some training. I helped people choose workouts and nutrition plans to meet their goals. I added people to my accountability group, and shared recipes, tips, and video clips with them. I answered questions and cheered them on. I also took long walks with my dog, gardened, and ate lunch outside. I took my dad to PT. I chaperoned a field trip. I showed up to school pickup with energy left for the evening, and cooked some pretty awesome meals. I created a mantra, "You don't have to rush," to remind myself that I get to design my life at the pace I choose from here on out. Thanks for reading this, and for sup...

After 20+ years of pushing to do more, work harder, and grow in my career, I’m changing things up. With the support of my awesome husband, I resigned from my job last week. What the??!! I’ve worked on some pretty cool projects, built a usability testing program and led a web content team. I’ve accomplished a lot that I’m proud of. I’m leaving it behind to go after something new, to stop rushing through life, and to have more time freedom for my family. I’m building a business out of something that started as a side hustle last fall. I quickly realized it brought me happiness and a new sense of purpose. As a virtual coach, I support people who want to eat better and move more. I help them find their workout soulmate and get organized in the kitchen. I’m creating an online community, and building a team. If you want to know more about what I’m up to, I’d love to chat. Sometimes you have to get a little reckless to go after what you want. Here we go!

Do you have a picky eater in your house? My daughter was never picky at home or at daycare. She ate everything with few complaints. We felt lucky she liked healthy foods…and we'd been warned it could change in an instant. Then it happened. Kindergarten. Suddenly crusts were a thing. Dinnertime meltdowns started at a glance of the plate. What happened?? This is a phase, right? Last night, she was less than thrilled at the sight of Cauliflower Fried Rice. I'm not sure I would've been at 6 either. When she started eating, she said, "Okay, mom. This is pretty good." I'll take it. We won't give up on healthy eating. We're not making something else to avoid conflict. Dealing with the challenges now will set her up to make good choices later. When she eats healthy, real foods, she's more focused and ready to learn. She has better energy for swimming, gymnastics, running, and all the fun things. I started a new nutrition program this month with...

Do you have to exercise? Or, do you get to exercise? One of my running mantras is, “I get to do this.” I feel fortunate every time my body moves how I want it to. I'm happy that I prioritize exercise. I've had times when working out felt like a chore. I've also had times when it wasn't an option. Injuries, bad colds, or pregnancy-related pain or restrictions - I've had to hit pause. Once movement is taken away, we appreciate it. I've watched people I love lose their ability to do their favorite things - and even basic things like walking and bathing - due to illness and pain. I'll always feel grateful for exercise. It's helped me discover my workout soulmates. It's taken me on beautiful runs throughout the U.S. I've kayaked Minnesota lakes, and practiced yoga on the dock. I've explored new cities while traveling. I chase and play with my daughter, and exercise with my dog. I've met amazing people through exercise. This morning...

This time of year I start dreaming about our garden. The chives are popping up - a reliable reminder that spring will really happen. Our yard was a jungle when we moved in nearly 16 years ago. Every night, my husband and I would spend hours plugging away on projects outside. One weekend I was visiting a friend in Chicago. I came back to learn that we actually had a patio under all the weeds and mud. Who knew? We somehow got the weeds under control. We created new perennial gardens and added a raised garden bed. We had the crumbling patio replaced, and my husband built steps, a bar, grilling area and wood shed. This is the best "room" in the house. Our yard is where we entertain, play with our daughter, relax and think. In early May, I'll head to Gertens, my favorite greenhouse. I have some gift cards I can't wait to use. Until then, I'll let the very brown yard recover from the snow, and will start cutting back the remnants of last year's garden. It was ...

I know how to workout. I just don't know what to do in the kitchen. Sound familiar? I've exercised since little kid sports, and Jane Fonda on VHS. I've been running marathons since 2008. I've loved lifting weights since high school, and got into yoga 15 years ago. Nutrition? That's another story. My dad owned a restaurant, and he and my mom were both great cooks. My sister is a chef. It's in our blood to like good food. I've always loved learning about food, and trying new recipes. I cut out most processed foods years ago. In 2015, I learned which foods I was sensitive to and were wreaking havoc on my gut and skin. I worked hard to heal and feel better. Despite all of this, I still fumbled in the kitchen. How do I fuel my workouts? How do I eat to have energy all day? What do I eat so I'm not cranky when I pick my daughter up? What can I do about cravings? Am I eating enough veggies? How the heck can I have a full-time job, workout, start a c...

Yesterday’s long run was 4 miles as I keep easing upwards for a 10K next month. It felt great to hit my favorite trail along the river. I hadn’t added hills yet, so I sprinkled in a few little guys. It was sunny and around 33 with a hefty spring wind. I fueled up with protein, carbs, greens and healthy fat. A year ago, I had 13 miles, it was 15 degrees, icy, and windy. I likely ate half a bagel with some peanut butter. With the exception of long run days, I rarely ate before a run and wondered why I felt drained. I didn’t understand how to eat for performance. Now I get it. Exercise is only part of the equation. As a friend recently said, “You can’t outrun the fork!” I’ve learned a lot this past year, and over the next 6 weeks I’m doing a deep dive into nutrition. I’m learning how to eat to fuel body and mind. It’s a simple approach with real food. I have 3 spots left in my nutrition cleanup group . Sign up by April 14. If this speaks to you, fill out this form: Name ...

"Get out of here. You're fat!" Words have power. Sometimes we carry a word or a cruel statement with us and hear it on repeat in our heads for weeks, months, decades. I did the math - it's been 29 years. For nearly three decades I've heard those words followed by laughter - every single day. At some point, the voice who said the toxic words can turn into your own. I'm reading The Perfection Detox with my coach team, and with each chapter, I'm letting myself go there. You know the place. It's where those crappy memories you'd prefer not to let bubble up to the surface live. Each morning I've read a chapter or two, and whoa, have I worked some things out! One exercise had me write to the person who said those words. The author encourages you to rip the letter up. I've held on to the letter and read it several times. At some point, I'm going to make myself a 'lil bonfire and burn those words up. I'd never thought about wha...

I'm gearing up to tackle something that pretty much everyone I talk to struggles with. Nutrition. Most people are confused about what to eat. Most are kind of winging it in the kitchen. Some are exercising for the first time or getting back at it, so it all feels overwhelming. Some are athletes who've got the exercise thing down. Where they struggle is how to fuel their bodies to perform. A lot of us need a game plan, and could use some help. That’s where I come in. I'm signed up and ready to become an Ultimate Portion Fix Master Nutrition Coach. This is where I got my start last summer, with timed-nutrition. It takes the guesswork and emotions out of eating. It was a game changer for me. I generally ate healthy foods. I'd had a food sensitivity test and knew what didn't work well with my body. What I didn't know was when to eat, and how much. I also didn't know how to meal prep to make it simple, so it didn't become a barrier. Timed-nut...

So, life happens and we can't control that. I'm trying to live more in the present, and less in the past and future. "Do what you are doing" is one of my new mantras. Monday took an unexpected turn. My dad went into the hospital and we're going on day seven tomorrow. He’s no stranger to hospitals at 82 with a variety pack of health challenges. A year ago I’d have lost it. Stressing about what it could be and how the heck we’d figure things out and rearrange life. I was calm when my sister called. I didn’t run out of work in a panic like I would have in the past. When I drove to the hospital I listened to Girl Stop Apologizing. I listened to it on the way home. Each day, I still get up to do my personal development and get a workout in before the rest of the family gets up. I still do my meal prep so I can bring healthy meals and snacks for myself to the hospital. I know I need to keep showing up for myself, so I can show up for others. My coaching team...

I’m home from my annual trip to Florida with two of my cousins. It felt good to relax by the pool, at the beach, and hiking in a state park. We hugged a really huge tree... We talked about our lives, and we talked business. They helped me finally make a decision I’d been spinning my wheels over for months. I realized that I need to make some changes and take action to keep moving towards my happiest, healthiest life. I’ve traveled with these cousins for many years now. It’s brought us closer, and they’ve become an important part of my life. In my winter challenge group, I’ve talked about the importance that social connections play in our health and well-being. Last summer, I took a leap of faith and joined a new group when I became a virtual coach. I'm getting to know women of all ages and backgrounds, who are scattered across the U.S. They’ve helped me grow in mind, body and business. I'll travel to a coaching event with them this summer. Do you have people who encou...

We've all had a day one. Where I am today is not where I was when I started. I’m heading to Orlando for my annual trip with my amazing cousins. We represent three different decades. We laugh and we give each other crap. It feels good to completely relax. Escaping a very snowy Minneapolis feels pretty great too! I didn’t have time to workout this morning. When I started these at home programs last summer, that would’ve stressed me out. Now though, I know how to shift things around. I’ve developed my own strategies, know how to get creative, and have toned down the pressure I put on myself to do it “the right way.” I skipped the Sunday rest day to get a workout ahead. I’ll fit in the other three workouts for the week when it fits while I’m on vacation. Not knowing whether I’ll have access to weights would’ve thrown me. I brought my resistance loops and slides along. If I need to do a phase I workout with only loops and no weights rather than phase III for glute day, it’s al...

I’m sitting on the plane reflecting on an amazing trip with friends. It all started with a late-night text. I hadn’t seen my college roommates in years. We’d never done a girls trip. It was a cold November night, when on a whim I texted, “Ladies, is this the winter we finally take a warm weather trip together?” We quickly picked a weekend and made plans. This trip was exactly what I craved. I desperately needed to slow down my life, get away, think, reflect and laugh. It was timed pretty well with a snowstorm and the polar vortex taking over our three Midwestern states. We arrived in Phoenix and within hours we were hiking Camelback Mountain. After I decided I’d gone high enough, we found a new trail with a different landscape that didn’t make our heart rates skyrocket. We hiked many different places, all with spectacular views. We had a couple of breathtaking sunsets. I saw sun dogs twice, an amazing sight that I thought you could only see on frigid winter days up north. I always...

Traveling alone certainly has its benefits. Getting away from day-to-day responsibilities. Flying far from sub-zero temps. Stepping away from the regular schedule of rushing place to place, meeting to meeting. Having time to think alone on a plane. I’ve gotten so many ideas out of my head and into OneNote - challenge group posts, new bathroom and kitchen remodel must-have lists, food journal and gratitude journal entries. I’ve listened to podcasts, taken notes, and set action steps for my coaching business. I’ve even watched home improvement shows I rarely take a break to watch. My loving hubby got himself and our daughter up crazy early to take me to the airport, knowing it would give us a little time to hold hands and hug goodbye. My daughter was in tears when I hugged her. This would normally shred me, but I need this trip. I’ll return a better mom, refreshed and energized. I held her little face and kissed her goodbye and told her I’d miss her. I took a deep breath and shut t...

Here I am at the finish line of my 10th marathon last May. The Lake Wobegon Trail Marathon is beautiful, flat and fast. I've been on a break from races, mainly heading out with my dog for short runs, or when I really need to think and sweat off some stress. The other day I saw an email about one of my favorite spring races. I signed up on the spot. I almost always opt for the half-marathon, but I wanted the 10K this year. It's the perfect distance for spring. I'll have time to build my mileage up slowly, test out the hamstrings, and get some hills in. Since May, I've dialed in my nutrition and completely switched gears to focus on building strength, healing aches and pains, and toning up. Even though I just put an April race on the calendar, I’ll keep doing workout programs at home leading up to it. I know the strength I have now is what I was lacking as a runner in the past - both physically and mentally. Along this new route to fitness, I've found a team...

On work-from-home-Fridays, I focus on writing projects, cleaning up unfinished tasks from the week, and setting myself up for an organized Monday. To fuel the afternoon, I need a quick, healthy and filling lunch, with very little clean up. This salad takes about 5-10 minutes. I made a second serving to enjoy another day. Salmon Avocado Salad 1/2 can salmon (I used Wild Planet Wild Sockeye Salmon - skinless, boneless) 1/4 avocado, diced Small apple, diced Juice from 1/2 lime Drizzle olive oil Pepper

There are so many ways we can create a healthier life, and this is the week a lot of people begin. Many of us will hit the reset button after peak treats and party season - pretty much Halloween through New Year's. Maybe you're an athlete who needs a break to focus on strength and healing, so you can hit your next PR. Maybe you've had a life change and can't get to the gym anymore. Some will start exercising for the first time, and don't know where to begin. A lot of us will clear out the treats, drink more water, and focus on our veggies. Wherever you are, you can do this and make it sustainable. Get comfortable starting small. As you begin making changes, think about what you want to achieve this week, this month, this year. Write it all down . How do you want to show up for yourself? What do you want to feel proud of at the end of 2019? Consider what would work best for your life right now, and who will support you. Accountability and inspiration can ma...