Do your body a favor and look up voodoo bands. These things are MAGIC!

I was introduced to them by some fellow trainers after I had ran a long 16 miler. My hips get SO achy and tight, I’m sure I look in pain from an outsider’s point of view. I ran and had to immediately get in the car so sitting down instantly shortened my hip flexors for an extended period of time. When I waddled into the gym, one of the trainers wrapped this band around my hips, had me do some squats and stretches with it on for a few mintues and VIOLA! I went from a 9 on the pain scale being super uncomfortable and feeling like I needed to foam roll for a good 20 minutes to virtually feeling like I had just performed an entire dynamic warm up. It only took 2 minutes of the band being on each hip and I was healed. see, MAGIC! Here is the link to my new favorite stretching and maintenance routine!

Another thing I am learning about is “flossing” as a stretching mechanism. It essentially hits the stiffness in the joints and inreases the sliding surfaces in your tissues!  Watch the videos on the this technique and tell me you don’t feel better after trying this! it’s amazing!

I also used the voodoo band one day when we were doing front squats. I was trying to push my knees OUT to get lower with my chest staying tall and all that jazz associated with a real squat and I could feel a pinge or tightness in my right knee. one minute of the band above my knee and some dynamic squats later, I could get lower in the squat painfree and I felt more stable. MAAAAGIC!!! well atleast I believe in it, so check it out!


Paleo Pad Thai

I have been offline for a while now. I am starting a new training gig at Fitness Together in Cherry Creek/Wash Park and I LOVE it, but I have had about 2.3 seconds at home to lounge around and write blog posts! But since this is the essentially the “Daily” Dose, I need to get my butt in gear!


How was your Thanksgiving? How was the rest of your holiday weekend? If it was anything like mine, I acted and ate like it was the holiday the entire weekend! I appreciated the 2.5 hour workout that awaited me on Monday afternoon with my fellow trainers. I can tell when I fall off the wagon hard with my eating habits, and then Monday hits and my body says, “hey where is the SUGAR?!?!?” ” I WANT SUGAR!” My great friend is also now on a Paleo adventure with her husband, and she sent along this amazing recipe. I made it a couple of weeks ago and it was just delicious. I thought I would share since we are trying to get BACK ON the wagon of eating healthy and doing our bodies some good!

Here it is… the way, I did not have cocunut aminos, so I simply used Soy Sauce instead. ( I know, I know, its not PALEOOOOO!!!!) This recipe was from the book called, Well Fed.


  • 1 batch Sunshine Sauce (recipe follows)
  • 2 large eggs
  • 2 teaspoons coconut aminos
  • 2 teaspoons plus 1 teaspoon coconut oil
  • 1/2 medium onion, thinly sliced (about 1/2 cup)
  • 1 cup snap peas, thinly sliced lengthwise
  • 2 cups roasted spaghetti squash
  • 6-8 ounces grilled chicken, diced


Crack the eggs into a small bowl, and use a fork to scrambled them with the coconut aminos. Heat a large skillet over medium-high heat, about 3 minutes. Add 2 teaspoons coconut oil to the skillet, and when it’s melted, pour in the eggs and let them spread like a pancake. Reduce the heat to medium and over with a lid, letting the eggs cook until they’re set and beginning to brown on the bottom, about 3-4 minutes. Flip and lightly brown on the other side. Remove the eggs from the pan and cut into strips with a sharp knife.

Using the same pan, increase heat to medium-high and add 1 teaspoon coconut oil to the pan. Saute the onion and snap peas, stirring with a wooden spoon, until they’re crisp-tender, about 2 minutes. Add the spaghetti squash, chicken, and cooked egg to the pan and, stirring with a wooden spoon, cook until heated through, about 3 minutes.

Add the Sunshine Sauce to the pan and stir-fry until everything is well-blended and hot. Divide among two places, sprinkle with (optional) garnishes (chopped toasted cashews or almonds, sunflower seeds, sliced scallions, minced cilantro, a squeeze of lime juice), and dig in.

Serves 2

Sunshine Sauce


  • 2 tablespoons lime juice
  • 1 clove garlic, minced (about 1 teaspoon)
  • 1/2 teaspoon crushed red pepper flakes
  • 1 tablespoon coconut aminos
  • 1/4 teaspoon powdered ginger
  • 1/2 teaspoon rice vinegar
  • 1/4 cup sunflower butter (no sugar added)
  • dash of cayenne pepper (optional)
  • 1/4 cup coconut milk
Place all ingredients except the coconut milk in the bowl of a food processor and whirl until well blended. Scrape down sides of the bowl with a rudder scrapper, then add the coconut milk. Process until it’s blended and smooth. Store covered in the fridge.

Paleo or Bust?


I have been experimenting with eating the Paleo way for a few months now.  I was telling a fellow Paleonite that I can be so “good” during the week, and then when the weekend hits, FORGET IT! I know everything you do and eat can be in moderation and that having a piece of bread here and there shouldn’t be a problem, but I have that fear of if I “cheat” I have go to start all over again!  I read Robb Wolff’s book, The Paleo Solution. Check out a video of him explaining his book here…..Robb Wolf

I have had conversations with people on why this book was impossible to put down until I read the whole thing through. Coming from a science and physiological background in college, I was so enthralled in this book. I wanted to know exactly what would happen to my insides, organs, and athletic performance as soon as I ate oatmeal, quinoa, milk, CHEESE, or ANYTHING!

The other fascinating concept from the Paleo lifestyle is the notion and explanation of how eating the way we were supposed to eat, like our hunters and gatherers, can reverse things such as Rheumatoid arthritis, asthma, autism! I mean WHOA! My mother has had the worse asthma than anyone I know. I remember her at night using a nebulizer, which we thought looked like a weird alien machine that caused vapor to billow out some tube while she had to breathe it all in. One time I called her and she was so out of breath just from walking from her work to the parking lot! After many bouts of prednisone, antibiotics, etc I told my mom she has got to try eating Paleo. In Robb’s book, along with others they suggest just giving it a try! Try it for 30 days, see what happens. Try it for another 10 days, see what happens. In every testimonial I have read, people talk about how they felt amazing after the FIRST day! Yeah, you need to be prepared and make food, purchase snacks to have on hand, and probably really like eggs, but the outcome is so worth it. It’s kind of like how I can not wrap my head around why people do not exercise. It’s not about LOOKING good, it’s about FEELING good! If you don’t at least try to weed out the bad stuff in your diet, then how can you say Paleo is a gimmic? It’s just a trend. It’s not realistic. By the way, my mom has been eating the Paleo way for almost 3 weeks now and has lost almost 20 pounds and is scheduled for a doctor’s appointment soon to see what other great changes have been made. I’m so proud of her for making a change and wanting to better her life, let alone her breathing capabilities!

For me, I’m still trying to figure out how to stay on track on the weekends, gatherings, nights out with friends, etc. But I sure feel good when I know that what I’m putting in my body is going to fuel me in better ways than before for my races, triathlons, everyday workouts, and my attitude. I’m most anticipating how eating this way will increase my athletic performance. I want to run as fast as I did in college, or FASTER! I want my body to change with all of my hard work. I want to qualify for Boston in January’s Race. Having these goals, makes me want to read more and more on how to sustain this Paleolithic lifestyle. There is so much more research I need to read, and I’m definitely the first person to say that I’m no expert on eating and living this lifestyle, but I can at least give some motivation and feedback as to how I feel as of yet.

If you know me, I’m the last person that is going to toss up the chance of eating a big bowl of ice cream, or guzzling that oh so good glass of wine. The books I have read so far, explain and show you how you CAN HAVE A LIFE, and still feel great and stay on track at the same time.  If you are feeling drowsy, unmotivated to exercise, negative, tired at work, hangry, at least just check out the ideas and science behind eating Paleo. Let me know what you feel like.

QUESTION: What would be the hardest thing you could not eat? for me, its CHEEEEEESE!