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The Four Fs of Thanksgiving — Earn Your Pie

Happy Thanksgiving! I’m sure you’re looking forward to family, friends, and food, but there are FOUR F’s to think about this holiday. I hope you have all four: FAMILY, FRIENDS, FOOD…and FITNESS! We had a group work out at 5:30am this Thanksgiving morning. That’s right! We earned our pie for the day. How about you? Try our “Earn Your Pie” work out below. You’ll be glad you did. NMF Strength – EARN YOUR PIE


Recipe – Paleo Chocolate Chip Mug Cookie – Gluten and Dairy Free

My teen-age kids are impatient. They want snacks and they want them NOW. Their growing bodies can still absorb extra carbs that I avoid, but one thing we share is our gluten-free lifestyle. We have a lot of autoimmune conditions in our family, so we take our gluten — our ABSENCE of gluten — seriously. I’m also adamant about not having snacks sitting around. You know…you make a pie or buy a bag of something, and it sits around for days as the family eats it. Treats are occasional indulgences, one-offs — celebrations for a good day, comforting on a...


Recipe – Paleo Fiesta Enchiladas – Gluten and Dairy Free

It’s been a long time since I posted a recipe. That’s mostly because I eat simply. Meat, greens, nuts, and berries — that’s my diet. I indulge sometimes, but I always get back to meat-greens. It’s where my body works best for energy, mood, strength, and weight. But I have a family, and they like — as they point out often — FLAVOR. Seriously, though, what has more flavor than a ribeye? I don’t understand. I once had my husband complain “Steak…AGAIN?” Whaaa? I’m fortunate to be at a place in my life where I can have steak daily, so...

Learning to Fail – Reps, Sets, Weight, Splits

It’s easy to get a work out that says “3 sets of 10 reps” and go to it with the same pair of dumbbells you’ve been using for 3 months. Always — ALWAYS — you need to be thinking about progressing your weight and eventually your sets. The variable in any strength work out is the weight. The reps and sets are chosen for whatever your primary goal is: gaining mostly strength, gaining mostly size, gaining mostly endurance. It’s a sliding scale, however, with plenty of overlap. Doing 4-6 reps for 3-5 sets is a strength-focused exercise. Doing 8-12 reps...