The report is due in two hours.  Or you are rushing to get the kids dressed, fed and off to school/camp.  Or you’re making sales calls… Suddenly, bam!  Around 10:30 a.m. you hit a wall.  All you want to do is look out the window or worse, take a nap.

Hmm… what did you eat for breakfast?

I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micronutrients your body needs to run without a hitch.

So what are you eating each morning to do all these things? A cup of coffee gulped down on the go? A cup of sugary yogurt and a muffin eaten at your desk? Nothing at all?

Your body deserves so much better than that, and so do you!

When you eat a good breakfast, your day goes smoothly. No growling stomachs, low blood sugar shakiness, or wandering attention to keep you from nailing those big goals you’ve made for yourself.



What Breakfast is Right for You?

One of the best – and most fun – ways to find out which foods serve YOU most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day. Record in a notebook what you ate, how you felt immediately after the meal, and how you felt again two hours later.

  • Day one: scrambled egg whites with spinach and veggies
  • Day two: protein smoothie with organic fresh berries and protein powder
  • Day three: oatmeal w/almond milk and chopped walnuts
  • Day four: toast with almond butter (gf or sprouted always best)
  • Day five: muffin and coffee (experimenting here / not recommended)
  • Day six: fresh fruit
  • Day seven: granola with greek yogurt

Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? After the experiment, try adding in more of the foods that made you feel great!

Get Even Healthier!

Would you like to learn how to choose the best breakfasts for you? (And the best lunches, dinners, and snacks?) Are you curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today – or pass this offer on to someone you care about!  I will help you shift your behavior to develop lifelong healthy habits and a deep understanding of your bio-individual needs. We’ll work together to create lasting changes to your health, energy, and well-being!!

xx, a-m




Dark chocolate that is…. and did you know chocolate is the only ingredient that is its very own food group.  Well not really – but it seems as if it should be.  Which begs the question…

Is Chocolate Good for You?

The answer is both yes and no.  Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter – serotonin – in the brain.

But eat the wrong kind and you’ll get loads of sugar, calories, and junky ingredients.

How to Eat it Responsibly?? Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins, and plant phenols, cacao is a powerful superfood. The more processed cacao becomes, however – think commercially produced candy bars – the fewer healthy components remain.

So how to get the most out of your chocolate fix?

  • Don’t be afraid of the dark. The darker the chocolate, the more beneficial cacao it contains.
  • Know your percentages: the number on dark chocolate packaging refers to the percentage of cacao bean in chocolate. For maximum health benefit, look for dark chocolate that has 75% to 85% cacao.
  • Go raw – or as unprocessed as possible.

Looking for more fun ways to enjoy your favorite food? You’ll love this dark chocolate treat. Prepping for a tailgate- this is the perfect treat to enjoy!


  • 3 Tbsp. organic almond butter
  • 3 Tbsp. plant based protein powder (vanilla or chocolate works)
  • 3 Tbsp. raw organic cacao powder
  • 1 Tbsp. chia seeds
  • 1 tsp. raw organic honey
  • 1 tsp. filtered water
  • 1/4 cup unsweetened shredded coconut

Get Even Healthier!

Are you curious about how to choose chocolate and other delicious superfoods to keep you healthy (and your taste buds happy)? Let’s talk! Schedule a health coaching consultation with me today – or pass this offer on to someone you care about!  XX, a-m


Live Simply. Dream Big. Be Grateful. Give Love. Laugh Lots. ~ Paulo Coelho

True words to live by and I often notice, that when I am not “living up to these words,” I am out of balance. Don’t ever let someone convince you that you dream too big, love too much or laugh too often…. YOU will never be too much for the right person and remember, your supportive tribe will love you back just the way you are, unconditionally.

I am grateful to have always lived in cities that are filled with an abundance of diverse options/activities, culture, history, sporting events… you name it.  With that also comes a certain vastness and the older I get, the more I treasure and respect simplicity.  Walking to the beach to catch a beautiful sunset with my rescue dog Bella, tops my list of simple, favorite things.  It is possible to find this within yourself and live it out despite some of the chaos going on in the world around you.  That’s another reason why primary foods are so imperative!

Primary foods are a huge component in our overall wellbeing.  Relationships, physical activity, career, play and spirituality are all primary “foods” that tie together to create a happy, functioning sense of self.  Take notice of what and who fills you up versus feeling depleted.  As health coaches, we of course want to help and enrich our clients lives from the inside-out, but we must remember that we need to protect and nurture our own energy, our environment and practice self-care- this is true for all of us.

Remember to take some time to reflect on all you are grateful for!

xx, a-m

#listen #feel #primaryfoods #soulful #fitfluential #fitfam #fitspo #activelifestyle #vulnerability  #amsunshinefit #health #happiness #mindbodyspirit  #sunset #sealife #inspire #believe #livelaughlove


“Work-life balance was a mistake from the start. Because we don’t really want balance. We want satisfaction.” – Matthew Kelly, author

Balance is a sticky subject among many people. We have careers, partners, children, family commitments, charity work, hobbies, worship time – plus, big desires to improve our health. How can one possibly balance so many things?

I’m going to let you in on a little secret here: You can’t…a word I normally strike from the vocabulary!

Balance… Is It Possible?

“Harmony” is a better equipped goal than balance.

Harmony means everything is co-existing in a spirit of cooperation and by choice.  More thriving rather than surviving and truly being present in doing what you want, with who you want, when you want!  But whatever you want to call it – harmony, balance, or “fitting it all in” – there is a secret to doing more of what you want and less of what you don’t want.

Want to hear it?

I just need to warn you that although the equation sounds simple, it actually takes massive willpower to execute. It also requires that you get absolutely clear on what you want your life to look like, and what you do not want in your life- this includes people, people!

Ready? Okay, here’s the secret:

  • First ask yourself what isn’t serving you. What doesn’t need to be in your life? What is dragging you down? Keeping you awake at night?
  • Have you identified a few things? Now get rid of them (or fix them – now).
  • Next, ask yourself what you want in your life – or in this week or day? What do you want to accomplish? What do you want to do? Who do you want to be with? Write them down….Focus your energy on these things. Anything that doesn’t fit into this larger scheme… let it go (or learn how to say “no”).
  • Without your health you have nothing, so getting yourself back in harmony, balance, however you want to approach it isn’t selfish, its necessary.

Ready to dive in and make a few changes? Give these tips a try and see how much more harmonious your life can be. No balance required.

Get Even Healthier!

Are you curious about how to harmonize your health goals? How to fit wellness into your busy schedule? Let’s talk

xx, a-m


If you aren’t familiar with the beautiful Andra Day and her song Rise Up, I suggest you give it a listen.  It played today on my way to an acupuncture/reiki session and the timing couldn’t have been more profound.  That said, a bit on rising up today in spite of the ache…

I found an amazing blend of acupuncture and reiki through a healer locally in Venice.  She has helped me with some of my ongoing inflammatory challenges in my gut.  I find the treatments to be a compliment to a healthy lifestyle as well as incorporating into your healing process if you have an injury you are rehabbing, have inflammatory challenges or even chronic migraines to name a few.


I get needles inserted into specific points- meridian points or pathways in my body.  We all have these points and traditional chinese medicine believes that chi or our flow of energy, flows through these pathways or meridians.  These pathways are re-opened and you are left feeling more energetic and less “congested” after your session.

Acupuncture needle placement points can also help with muscle and nerve injuries- again, because it helps increase blood flow.  Since I was feeling knee pain as well, I had needles applied to various parts of my body, including my stomach, knee, forehead, feet and hands.



The needles do not hurt upon insertion or removal (you will see the red tops to the needles in the pic above), but I will say that the more toxic or inflamed I have felt, the more I do feel a slight pinching sensation as the needle makes its way in.  For my particular session, and something you may want to explore in your area, my practitioner also does a reiki treatment on me to further reduce stress and promote relaxation.  It creates a greater sense of energy moving throughout my body and a feeling that lasts long afterwards.  One of my favorite parts of the service is the tuning forks at the end.  I will write more on this in another detailed blog, but let’s just say, the sound waves of these tuning forks resonate and send a vibrational wave from your head, ears, all the way down to your feet.  You can feel them stimulating your body and is a great closing to the healing session.

In closing, some beautiful lyrics below from the song Rise Up by Andra Day that we can all benefit from:

And I’ll rise up
I’ll rise like the day
I’ll rise up
I’ll rise unafraid
I’ll rise up
And I’ll do it a thousand times again
And I’ll rise up
High like the waves
I’ll rise up
In spite of the ache
I’ll rise up

xx, a-m

#selfcare #healing #acupuncture #reiki #energy #wellness #wellbeing #fitfam #health