Amy VanLiew
Motion Is Lotion
“Motion is Lotion” is a direct quote from an orthopedic surgeon. It’s as simple as that, he said, movement will increase the lubricating fluid (synovial fluid) that transports nutrients to the joint cartilage which is essential to keep them healthy. Ok, sounds simple so why don’t most of us do it? I’m a personal trainer,…
5 Ways to Drink More Water!
Have you ever tried to get this much??? It’s not easy and it takes some planning. Here are 5 Sensible and Realistic ways to drink more water every day: 1. Set a goal and plan for it. My goal is to get 64 oz or more a day. Here is how I get it done!…
You Can’t Exercise Away a Bad Diet!
The holidays are over and if you are like the average American you packed on 7-10 pounds. This is GREAT for my business! Come January, I get lots of people willing to pay the extra money so I can help then exercise those pesky pounds off. We’re all friends so I am going to be…
David Hoover’s Success Story!
I am bursting with pride over my client and Hidden Meadows neighbor, David Hoover. David has an amazing transformation story that I just have to share with you. David had been in a horrific car accident when he was in his 20’s resulting in three spinal fusions. He came to me to work on his…
Cinnamon Energy Balls
I found this recipe from a friend who got it from another essential oil lover – santeeoils.com. These not only make a great dessert for a party they are great to have on hand when you need a boost of energy! Because of the oatmeal, peanut butter and natural sugars they are slow burning which…
Flourless Chocolate Cake
This is one of my favorite go to recipes when I’m trying to cut out white sugar and white flour. It is so easy yet rich and satisfying. Ingredients 4 oz. or 1/2 cup unsweetened baking chocolate 3 whole eggs, slightly beaten ½ cup grass-fed butter, or coconut oil ¼ cup cacao powder 1/2 cup…
Healthy Pumpkin Cookies
With the healthy benefits of pumpkin and no white flour or white sugar this recipe is sure to be a crowd pleaser Ingredients Makes 16 cookies 2 cups almond flour ¼ teaspoon baking soda ¼ teaspoons fine grain sea salt 1 teaspoon ground cinnamon ¼ teaspoon ground ginger A pinch of nutmeg NOTE: You can…
Healthier Pumpkin Tarts
Prep Time: 20 minutes, Total Time: 20 minutes. Servings: 8 Author: Detoxinista.com Quick and easy mini pumpkin pies, with no need for an oven! Ingredients For the crust: 1 cup walnuts 1/4 cup shredded coconut 2 tablespoons maple syrup 1 tablespoon coconut oil, melted 1/4 teaspoon salt For the filling: 1 cup pumpkin puree (not…
Simple Exercises to Strengthen your Core (and avoid Back Pain)
When you have a strong core it protects your back from having to do more work than it should especially doing things like lifting or twisting. My husband was sweeping the other day and pulled something in his back. As he got tired his low back started to kick in to help and he over…
Don’t Hurt Your Back Raking Leaves this Fall
Last Fall I pulled by back right before we were about to host our monthly social group party. I was in a rush to get things done, lifting heavy objects, not using good form and then went to sweep my steps and “OWWWW”. I threw the broom down and waddled to my foam roller but…