3 Simple Exercises to do in Home or Gym

Here are three exercises that can be done either in your home or gym.  10 reps each in sets of 3.

Click link for current "Full Body Workout" video posted on September 4th.




Health Coach Certification

In 2015 completed two certifications towards becoming a health coach for families, i.e., L.E.A.N. and those over 50, Prime Timers through Dr. Sears Wellness Institute.  Was attracted to these programs based the combination of real science, practicality and ease that can benefit a wide variety of people who experience very busy lives.

The ability to see results with just a few changes here and there have been fabulous; especially those who's daily routine may already feel overwhelming.  These program help those who desire to feel better with greater ease and fun.

L.E.A.N encompasses - Lifestyle, Exercise, Attitude, Nutrition.  Prime Timers are for those over 50, yet really for all ages.  

Should you want more information click  Contact Link 



certified coach logo 

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L.E.A.N. session - Good Humor, Friendly personality and offers knowledge on healthy, alternative options. HP

L.E.A.N. session - Knowledgeable, approachable and encouraging.  Understands food groups and how they work with our bodies.  AP

L.E.A.N. session - Engaging and knowledgeable on questions asked. LG 

Pantry Makeover:  Appreciated learning about food labels and ingredients of what I purchase.  Was shocked to learn about the hidden ingredients put into processed foods and learned more about eating healthy portions according to my body size.  SW


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Sisterhood with Women's March

Regardless of whether or not you were for or against the march of women over the weekend, the one component that activated inspiration was witnessing masses of women using their minds, voices and bodies in unity with one another.  

Article written from William Henry - click on this link for the article  

New York Times sharing pics of the Masses of united women around the world

Till Next Time,



Updates to website

Due to some website updates and changes, found a glitch on contact page -  so while things are being worked out, any inquiries can be sent to  This email address is being protected from spambots. You need JavaScript enabled to view it.  or through my other social media outlets  ~Namaste and Blessings, Valerie

Are Carrots healthy For You?

Read a great article about carrots from the ezine Eating Healthy by Verywell.  I use carrots in a multitude of ways, especially since they are good for the eyes and have great fiber.  I actually made a kale and black eye pea soup with carrots included that was so tasty! As we mature, our bodies produce less enzymes and raw veggies are great for that.  Since this is a veggie that does contain sugars, just be mindful of the amount you consume, otherwise get creative with them, as they are available year round in most markets!

Benefits of Carrots