Be a Bear

>>> Why Crawling Fixes Everything… by Brett Klika <<<

I've often thought of Fitness in a box. But the older I get, the more adventurous I'm becoming in trying new things.
A friend of mine recently asked me if I knew my "ABC's"
– "Ape" crawl, "Bear" crawl, and "Crab" walk. These are some movements that he utilized in one of his spartan training sessions and things we implement regularly to our kids at Tumblebees. Teaching Preschool Gymnastics has taught me a lot. One of those things is the importance of Crawling in human development. But it's also beneficial for mobility at any age! Let me know if you guys try them!

“Ape” – is a sideways movement, like the animal it represents. Start by crouching low, moving your arms (hands flat) and legs in a lateral motion. Make sure to get low and really extend your legs.

“Bear” – is a crawling movement. It’s simple, just get on your (flat) hands and feet. Try getting low and keep your back flat. You want your hips to be low too. This movement can be done forward, backward or sideways.

“Crab” – Start sitting on your seat with hands and feet flat on the ground (fingers facing your back). Lift your seat off the ground and begin engaging your core. You can move forward, backward or sideways in this movement as well.




It’s beginning to look a lot like Christmas…

It’s beginning to look a lot like Christmas!

These cookies are gluten free, sugar free, and dairy free! 😛mine wound up a little more like biscuits, but still good. #glutenfree #christmas2017

– 2 cups GF flour

– 1 cup powdered xylitol or erythritol

– 2 teaspoons vanilla

– 1 teaspoon almond extract

– 1/2 cup of softened vegan butter or coconut oil

– 2 eggs

**bake 10-15 min @ 375

Happy Holidays, Everyone! Many Love and Blessings!



75 Signs and Symptoms of Adrenal Fatigue Syndrome by Dr Lam

I’ve been doing some research lately on the Adrenals, since it’s been a bit of a stressful season. Here’s what I’ve found.

Found on Dr Lam’s website

“It’s important to note that not everyone has all of the signs and symptoms listed below associated with Adrenal Fatigue. Everyone’s body is different, and as such, every body presents differently. However, the higher the intensity and the more widespread the symptoms listed below are, the higher the likelihood of having Adrenal Fatigue Syndrome becomes.”

Characteristic Symptoms of Adrenal Fatigue

1 Unable to fall asleep despite being tired

2 Waking up in the middle of the night for no reason

3 Heart palpitations at night or when stressed

4 Consistently low blood pressure

5 Low libido and lack of sex drive

6 Low thyroid function, often despite thyroid medications

7 Feeling of hypoglycemia though laboratory values are normal

8 Depression, often unresolved after anti-depressants

9 Endometriosis

10 Polycystic Ovarian Syndrome

11 Uterine fibroids

12 Fibrocystic breast disease

13 Hair falling off for no reason

14 Irritable under stress

15 Anxiety

16 Panic attacks

17Feeling “wired” and unable to relax

18 Feeling of adrenaline rushes in the body

19 Foggy thinking

20 Inability to handle stress

21 Waking up feeling tired in the morning even after a full night’s sleep

22 Feeling tired in the afternoon between 3:00 and 5:00 pm

23 Inability to take in simple carbohydrates

24 Needing coffee to get going in the morning and throughout the day

25 Coffee, tea or energy drinks triggering adrenaline rush and adrenal crashes

26 Feeling tired between 9:00 and 10:00 PM, but still finding it hard to go to bed

27 Craving for fatty food and food high in protein

28 Craving for salty food such as potato chips

29 Dry skin more than usual

30 Unexplained hair loss that is diffuse

31 Exercise helps first, but then makes fatigue worse

32 Chemical sensitivities to paint, fingernail polish, plastics

33 Electromagnetic force sensitivity, including cell phone and computer monitors

34 Delayed food sensitivities, especially to dairy and gluten

35 Unable to get pregnant, requiring IVF

36 Post partum fatigue and depression

37 Recurrent miscarriages during first trimester

38 Abdominal fat accumulation for no apparent reason

39 Temperature intolerance, especially to heat or sunlight

40 Dysmenorrhea advancing to amenorrhea

41 Premature Menopause

42 Constipation for no apparent reason

43 Joint pain of unknown origin

44 Muscle mass loss

45 Muscle pain of unknown reason

46 Cold hands and feet

47 Premature aging skin

48 Inability to concentrate or focus

49 Psoriasis of no known reason

50 Gastritis despite normal gastroscopy

51 Low back pain with no history of trauma and normal examination

52 Dizziness for no known cause

53 Fructose mal-absorption

54 Chronic Tinnitus (ringing in the ear)

55 Numbness and tingling in extremities bilaterally

56 Recurrent mouth sores

57 Shortness of breath even though breathing is fine

58 Presence of ovarian cyst

59 Breast cancer associated with estrogen dominance

60 Grave’s disease

61 Hashimoto’s thyroiditis

62 Legs that feel heavy at times

63 Dark circles under eyes that do not go away with rest

64 Loss of healthy facial skin tone color

65 Body feeling tense all over and unable to relax

66 Postural Orthostatic Tachycardia

67 Irritable Bowl Syndrome, with more constipation than diarrhea

68 Chronic Fatigue Syndrome unimproved with medicine

69 Fibromyalgia unresolved after conventional help

70 Systemic Candida that gets worse when under stress

71 Electrolyte imbalance despite normal laboratory values

72 Irregular menstrual cycle that “stops and goes”

73 Lyme Disease but unable to fully recover after medication or intolerance to drugs

74 H. Pylori infection in the past and was told resolved but never feel the same since

75 Heavy metal and mineral toxicity may mimic Adrenal Fatigue Syndrome

“This list is not intended for you to self-diagnose Adrenal Fatigue Syndrome. If you think you may have some of these symptoms of Adrenal Fatigue Syndrome, the first task is to get more educated. Because of the rather convoluted and complex nature of this syndrome, always consult a qualified health professional prior embarking on any recovery plan. Most recovery programs fail and the condition may worsen if you lack a clear understanding of the symptoms of Adrenal Fatigue and what lies ahead.”


And Here are some foods to HELP with adrenal fatigue, as seen on

“Some of the top superfoods for adrenal health include:

• Coconut

• Olives

• Avocado and other healthy fats

Cruciferous vegetables (cauliflower, broccoli, Brussels sprouts, etc.)

• Fatty fish (e.g., wild-caught salmon)

Free-range chicken and turkey

Bone broth

• Nuts, such as walnuts and almonds

• Seeds, such as pumpkin, chia and flax

• Kelp and seaweed

Celtic or Himalayan sea salt

• Fermented foods rich in probiotics

Chaga and cordyceps medicinal mushrooms

These foods help overcome adrenal fatigue because they’re nutrient-dense, low in sugar and have healthy fat and fiber.”

Blueberry Cheatcake 

For those of you who don’t know me or my husband well, we live 2 doors down from a locally praised resturaunt on the corner of our street. They are widely known for their “steaks, crepés, and Sunday brunch”… however, they also have some darn good cheesecake.

As I made my way home, pulling into the driveway, it hit me… that sultry temptation to go order a slice. (Since I eat gluten free, I occasionally indulge in cheesecake minus the crust!) 

And then my mind recalled a recipe I heard using gluten free cherios for “crust”. Hmm…

The result was a “gluten free” Greek yogurt mini cheatcake. 15+ grams of protein, and no added sugars – just some erythritol. 


-1 Cup plain (unsweetened) cherios

– 1 Tbsp butter or substitute (I used coconut butter spread)

– 2 Tbsp maple syrup 

(Instead of REAL maple syrup, since I’ve been trying to limit my sugar, I made my own using: 1 cup Water,1 cup Powdered erythritol, 1 1/2 tbsp Maple extract,1/2 tsp Xanthan gum)

**crush up the cherios and mix with the melted butter and syrup.

For the topping:

I made it easy and used one of the Oikos Triple Zero Greek Yogurts. They are sweetened with stevia. 

Vanilla, plain or banana taste great! But any Greek Yogurt would do.

I topped it off with some organic blueberries and set it in the freezer! 

Bon Apetit! 😘


What does it mean to be “healthy”?

Here is an excerpt from a paper I wrote this past semester in school. Our assignment required us to give an extended definition, and I chose to explain my definition of “healthy” in comparison to what I often see in our country.
Thanks for reading,


What Does It Mean to Be Healthy?
America, as a nation, has long pursued the “American dream”. Part of that dream includes our health, wealth, and prosperity. In our culture we are bombarded by images of pretty people, and a façade of smiles and skimpy clothes showing perfectly toned bodies all over social media. But in today’s society, the reality is that, America is anything but “healthy”. Most Americans are busy working their nine-to-five jobs, over forty hours a week, to acquire a decent pay-check with health care benefits. We’ve settled for little free-time, and lots of stress. We have strayed from a balanced, healthy lifestyle, and traded it for money and things that we cannot afford. Ghandi once said, “It is health that is real wealth, and not pieces of gold and silver.”
So what is health? Is it your BMI?  Or the “perfect” physique? Perhaps it is the 5-foot-nine-inch, supermodel frame. Or could it simply be a life free of sickness and disease? The definition of health is much more complex than these things alone. It is a vast, complex, idea that crosses the physical, mental, and spiritual boundaries of our lives. Health must be a balance of all of these aspects, working together to benefit our state of being.
Physically speaking, “health” has a broad definition. As a Health and Fitness Technology major at Cincinnati State, I’ve been learning a lot about the physical aspects of health. Some people think being “skinny” equals being “healthy”. Doctors often use charts with recommended Body Mass Index (BMI) numbers to determine if you have a healthy weight. But BMI does not account for overall bone and muscle mass, or different body types. A general “rule-of-thumb” is to keep your waist circumference under half of your total height in inches. Eat right, exercise, and avoid consuming more calories than you burn, and you will maintain a healthy weight. It is a simple concept, that is not always so simple to maintain. We are overrun by food ads on television and the latest “diet trends”. It can be easy to lose balance in our diet and exercise habits that promote healthy weight-management. But if you happen to be in a “healthy” weight category, according to the charts and graphs in the doctor’s office, does that make you healthy?
What about sickness and disease? Health is more than just looking good or being able to run an eight-minute mile. Health is the quality of life to accomplish our activities of daily living with excellence. Our current healthcare system and Food and Drug Administration (FDA) are not always the most helpful in achieving this goal. Most foods in the modern American diet are ridden with hidden pesticides, genetically modified ingredients, and artificial colors and flavors that make our foods easier to produce and harder to digest. “It probably comes as no surprise to you that food addiction is actually one of the top addictions in America right now.” (Beni Johnson) Corporate businesses are enjoying the profits, but we are suffering the physical consequences. Diabetes and hypertension are at an all-time high, with no signs of improvement, and “approximately 39.6% of men and women will be diagnosed with cancer at some point in their lifetimes”, according to These debilitating diseases prove that our society is not where it needs to be. Our healthcare systems are the best in the world, but we are still killing ourselves slowly. “Fat” or “thin” is simply not a picture of what health means.
Our physical health decline is also, without a doubt, effected by the way we handle ourselves emotionally. Self-esteem is greatly affected by physical fitness, and quality of life. With the barrage of beauty products and super-model secrets, our young men and women are desperate to get a “quick-fix” to beauty and happiness. We have developed a need for instant-gratification, and won’t stop until we achieve what the media deems perfect. “Comparison is the thief of joy”, according to Theodore Roosevelt. When we are in constant comparison physically, or materially, it leaves us dissatisfied and in emotional stress. Enough is never enough, and we become dependent on acquiring more. More food, more clothing, more technology, and even more relationships. We will grab at whatever satisfies our emotional need in the moment. This emotional dependency is not healthy. It creates a rollercoaster of actions that may fluctuate, moment by moment, based on how we feel at the time. This is a rollercoaster of instability and selfishness that can lead to all kinds of problems for ourselves, and others.
This lack of fulfillment and emotional dependency on people and things is the result of a deeper health problem, spiritual health. “A merry heart does good, like a medicine, but a broken spirit dries the bones” (Proverbs 17:22). Spiritually, we are all created for wholeness, but we live in a broken and fallen world. We may strive for perfection, but we are far from it. Our physical selves are just a piece of who we are as humans. The spiritual part of us was made for a deeper purpose and sense of meaning, a connection with God. Without a deep connection to God, that place in our heart is left empty, and we are left trying to fill it with whatever will give us some temporary fulfillment. The result, again, leaves us feeling unsatisfied and without purpose. But the Bible says “seek first the kingdom of God, and all these things will be given to you” (Matthew 6:33). God knows our need for the physical things of this world, but He also knows our need for relationship and love. He created us for relationship with Him, the greatest love we could ever know. That love is like gravity, always pulling us toward something bigger than ourselves. God is love. God also designed each one of us with unique desires, gifts and talents. The more we seek His will for our lives spiritually, the more connected we become to our purpose, and therefore sense of fulfillment.
As spirit beings, we are connected to our physical bodies. When our minds and spirits are not well, we may also become physically sick. This brings me back my original question – what does it mean to be healthy? Since we are not just a physical body, that means health is not just physical. Since we are more than just our mind, it means it is not just emotional. And since we are more than just a spirit being, this means it is not just spiritual. It is a continuous triune thread, made by a triune being, that requires balance and consistency to maintain. To be healthy is the state of being fully alive. It is a journey. “As hard as it can be to stay on the journey of health, the price for wavering is even greater.” (Beni Johnson)




“Cancer Statistics.” National Cancer Institute. N.p., n.d. Web. 26 Apr. 2017.
Ghandi, Mahatma. “Famous Quotes at BrainyQuote.” BrainyQuote. N.p., n.d. Web. 26 Apr. 2017.

The Holy Bible. “Proverbs 17:22” New King James Version (NKJV)


Johnson, Beni. 40 days to wholeness: body, soul, and spirit: a healthy & free devotional. Shippensburg, PA: Destiny Image Publishers, Inc. 2016. Print.
Roosevelt, Theodore. “Get Inspired. Get Motivated.” Quotefancy: Wallpapers With Inspirational Quotes. N.p., n.d. Web. 26 Apr. 2017.