Quick Buffalo Chicken Wrap

20160512_141652Quick and simple lunch! Every once in a while I just crave some buffalo flavor but I don’t want to revert to fried wings. I love adding some buffalo flavor to a clean slate of baked chicken! This wrap is very high in protein by combining chicken and the chick peas. Sample grocery list here* Chow down!!

Prep Time: 3-5 minutes

Cooking Time: 3-5 minutes

Total Time: 6-10 minutes20160512_141710

Calories: 540 cal.


  • 1 Spinach Tortilla (Mission Brand, Medium sized)
  • 2-3 Small Baked Chicken Tenderloins, shredded
  • 1/2 Cup Fresh Spinach
  • Tomato, diced
  • 3-5 Mushrooms, chopped
  • 1/4 cup Chick Peas (garbanzo beans)
  • 2 Tbsp. Buffalo Sauce
  • 1 Tbsp. Ranch Dressing


  • Pre-heat George Foreman grill or skillet to medium heat.
  • On a flat surface, spread out spinach tortilla.
  • Fill in the center in a narrow pile of fillings lengthwise across the equator of the tortilla. This will allow you to roll it up.
  • Fill tortilla with fresh spinach, chicken, mushrooms, tomatoes and chick peas.
  • Top with buffalo sauce and ranch dressing to taste.
  • Fold in both ends of your tortilla at the equator of fillings and roll middle of tortilla away from you.
  • With the seems down, place tortilla on your hot grill or skillet for 3-5 minutes or until golden grown




Play Hard Get Fit


Birthday Smoothie

In honor of my birthday month, I’ve constructed a filling and festi20160324_182704ve smoothie! All of the ingredients are easy to find in your neighborhood grocery store. If you are using an individual serving blender, like a Nutribullet or similar, I blend for 15-30 seconds and then stop. I take the sealed container and shake it up vigorously. It mixes up the ingredients that may be stuck at the top or bottom. Then blend for another 15-30 seconds. If you are having trouble blending or it’s too thick, add more coconut milk!

20160324_182451Happy Birthday to You!

Prep Time: 5 minutes

Cook Time: 1 minute


Combine all ingredients into your blender. Add “milk” until you reach your desired consistency. Top with 20160324_183533rainbow SPRINKLES!!!!!

Peachy Protein Smoothie

20160301_151449This is an awesome smoothie for post workout and/or a big snack or small meal! What I love about smoothies is not just the taste but all the multi tasking a smoothie accomplishes. An entire meal in one cup, I get need grams of protein in – which helps me recover from workouts and/or life, clean up is faster than fast, drinkable – sometimes you just don’t feel like chewing, AND portable – put a lid on it and roll out!! Get excited!!20160301_152005

Prep Time: 5 minutes

Cook Time: 1 minute

  • 1 whole peeled orange20160301_152724
  • 1 small peeled carrot
  • 5-7 fresh strawberries
  • 1/4 cup frozen mangoes
  • 1/4 cup frozen peaches
  • 2 scoops Dymatize Orange Dreamsicle Protein Powder
  • 1/2 cup unsweetened almond coconut milk

Combine into a blender and add “milk” until desired consistency! Top with peaches or other fresh fruit!


This recipe was featured on Dymatize during their weekly March Nutrition Month @VitaminShoppe recipe contest @playhardgetfit Dymatize ISO-100 protein smoothie recipe!





How Do I Get Rid Of Cellulite?

How do I get rid of cellulite? Photoshop.

Enjoying the beach and the strong, capable body I’ve built for myself.

        Millions of people ask that question daily. You spend hours in the gym, try to eat healthy, take your vitamins and do your kick butt workouts. You lift heavy weights and heavy responsibility. You complete 5Ks and half marathons. You wrestle toddlers like the Crocodile Hunter (they are strong, feisty little buggers). You multi-task through your workouts better than a Google search engine, and no matter how much time and effort you put into your sweat sessions you are still staring at your thighs in the mirror.

Cellulite is not a serious medical condition. It is not harmful or detrimental to your health. It is only visually a thing that bothers the individual. It does not restrict body function, skill or ability. Cellulite is normal. The cause of cellulite is not bad karma. You did nothing wrong in a past life. A gypsy did not curse your thighs with dimples. Cellulite is caused by connective tissue that tethers your layers of skin to your muscle. Between these fibrous connections and your skin is a layer of fat. The fibrous tissue is pushing down and the fat is pushing up and the result is dimpling or puckering seen on your skin.

       In the era of summer rag mags gracing every grocery store checkout line, (my mom told me not to read those when I was a kid, she said it would rot my brain; I believed her and used to walk through the grocery store line staring intently at the floor.) They always include a hot or not issue which circles any awkward body angle they’ve caught a celeb at, saggy butts and of course, cellulite. If everyone has it how come we point it out and glorify it? That’s like circling someone’s wrists and saying OMG! Look! Those are in fact wrists. There is at no point in my beach day that 99% of people are close enough to me to see my freckles, let alone my cellulite. Iggy Azalea just went through a paparazzi and social media whirlwind over pictures of her in a bikini and she left social media because of it. The cruel comments and scrutiny are truly unnecessary. Google any female celebrity and there are pictures circling their cellulite. It doesn’t make any sense. In the year of booty, it makes me wonder, what does everyone think is in a curvy, round derriere? (peaches, clouds and cinnamon buns?) NO! Muscle and fat! iD5gac0hYhIE8

Factors that May Cause Cellulite:

  • Genetics (look at other women in your family)
  • Poor diet
  • Fad dieting
  • Slow metabolism
  • Inactivity
  • Hormone changes
  • Dehydration (check out my blog post)
  • Increased amount of body fat
  • Thickness or color of skin
  • Aging (as skin loses some elasticity)

Possible Treatments:

There is a laundry list of procedures, of varying levels of invasiveness, that are available. There has been very little conclusive evidence that any of them actually work or give you long lasting effects. For now, the best option is exercise. A loss of body fat, if needed, may also contribute to the decrease in visible cellulite. Talk to your doctor or fitness professional about normal body fat percentage for your body and activity level. The most effective routine is one that incorporates aerobic exercise AND strength training. Lifting heavy and focusing on the glutes, hamstrings and quads will show positive improvement to areas you may have an issue with.

I’m staying away from lasers and liposuction, that is not my purpose here. The FDA has approved massage and combined laser/massage therapies for the TEMPORARY decrease in the appearance of cellulite. These are both costly and time consuming and require continuous treatments to maintain any effects. Patients should be very cautious before trying out surgical procedures, dietary supplements, or elaborate techniques of unproven value. Beware of “snake oil,” meaning an advertising company has done its job of trying to convince you to buy a product that has no scientific merit. Unfortunately, there is no compelling or statistical evidence that creams containing caffeine, aminophylline, or theophylline can have a beneficial effect on cellulite. There are also no studies that back up the claim that topical herbal creams can penetrate deeply enough to have a real effect either. Some of the chemicals in these creams may also cause allergic reactions in some people.

I’ve include 5 possible treatments that run a very low risk of complications or adverse reactions.

Strength training 4 days per week + increased hydration level + vitamins through a variety of fruits and vegetables+ getting your daily amount of calories (not starving or omitting food groups) = Increased metabolism and resting metabolic rate + decreased body fat percentage + decrease in cellulite visibility.


1. Exercises to Strengthen Muscles-

Hamstring Curls on a Stability Ball- Lie on your back with feet on the ball. Lift hips and curl ball towards and away from you. 3X15


Romanian Deadlift (RDL)- With dumbbells or kettlebells, knees are soft (not locked but not bending either), back STRAIGHT, chest out, push your hips back and lower down until your back is flat like a table, then stand up (squeeeeze your glutes!) 3×15


Sumo Squats- Feet wider then hips (about 2-3 feet apart), toes slightly turned out, push your hips back (your BUTT moves first!) and lower down into a squat, knees are looking the same direction as your toes. Try a few with out weight then add some weights! 3×15


Women won’t get bulky when we lift heavy weights, we don’t have nearly enough testosterone in us! BUT we do get stronger, more definition and more shape to those body parts! Yay!

2. Coffee

Trying a coffee scrub, worst case scenario I smell delicious!
Trying a coffee scrub, worst case scenario I smell delicious!

Mix coffee with a little olive oil and you will have your own homemade cellulite scrub. Coffee is used as a possible topical treatment because it’s a stimulant. It works because caffeine, supposedly, amplifies circulation and extracts water from the body, which improves the look of cellulite. Again, not proven but also if you are not allergic, has very low risk factors if you try it. So you come out smelling like a Starbucks and looking like a grande macchiato. http://us.frankbody.com/ make it yourself or check our Frank! Your skin will be smooth and smell delicious even if you are still rocking your cellulite.

3. MassageA firm massage improves circulation and redistributes the fat back under the connective tissues. Either done manually or with a method called Endermologie which uses a hand-held machine which kneads your skin between rollers. It sounds quite uncomfortable to be treated like Play-doh and only get brief results.

4. Less Stress– Cortisol (a hormone released by stress) and insulin change the way fat cells function. Some ways to maintain low stress levels, include but are not limited to: yoga, meditation, enough routine sleep for your person, actually taking your lunch break, leave work when you are scheduled to, maintain active hobbies, green tea, look for whole grains, no preservative foods and lower sugar intake.

5. Hydrationhoneydew-melon-300x183Foods with high water content will boost skin hydration. Melon, cucumbers, celery and leafy greens are excellent examples of fruits and vegetables with an increased amount of water. Staying hydrated means drinking enough for your size and activity level. A good rule of thumb is to drink half your body weight in ounces of water. A 150lb. female would want to consume about 75 oz. of water daily.


Find what works for you. Recognize that anything you rub on whether it’s a scrub, or cream, is not a permanent fix. A balanced diet and exercise may not get rid of your cellulite but they will improve muscle definition and strength, body composition and may reduce the desire for cellulite therapy. Cellulite is not a medical condition.

Get your body on a beach= Beach Body!!


Play Hard, Get Fit*


10 Hydration Tips You Can’t Live Without

I want you to picture the daily tidbits of your normal routine MORPHING into intricate labyrinths of murkiness and confusion. Then, please ADD a headache that causes one eye to twitch and you hair to hurt. For the finale, SWIRL in the attention span of a toddler after nap time…with a hangover…after working a 12 hour shift… and the winner is…!?? MILD DEHYDRATION. Enjoy!

drinking_water-10-commandA study published in the Journal of Nutrition

found that mild dehydration (~1% loss of body weight) in healthy subjects caused:

-Increase in perceived task difficulty

-Increase in headache severity

-Increase in tiredness

-Decrease in ability to concentrate

-Decrease in alertness

water splash

There was one week at work where I didn’t take my water bottle out of my bag for two eight-hour shifts. By the third day, I was having flu like symptoms. I slept terrible, I felt nauseous and weak. It was hard to focus on one thing. I was clammy. I felt horrible. I came into work on the 3rd day and thought “That’s it! I’m downing my entire 32 oz. water bottle STAT!” I drank three of those water bottles that day. I laid off the coffee and tea. I started to feel more alert by that afternoon. I needed water! My body was sending me a strong message that felt similar to a punch in the face. I like water. I just constantly have to tell myself that I need to drink it! It’s refreshing and easy to drink but I forget about it during my work day. (Sometimes, though, I don’t bond with my water bottle: the nozzle is complicated,  the water is extra cold, it’s too much water I can’t possibly drink all of it…)  On a regular work day I drink sips, but some days it goes untouched because there are more pressing issues at hand! (Like what? No idea! Drinking water is  a complicated process, right?)During my workouts, however, rest periods make convenient water drinking sessions. It is an issue and I make a conscious effort to drink certain amount of water by specific times each day. I even set calendar reminders for myself!


Quick Facts:

-Water makes up between 45-70% of a person’s body weight. That means that a 150 lb. person could potentially be made up of 105 lbs. of water!

-Muscle tissue is approximately 75% H2O. Fat tissue is made up of about 20% water. (dehydration means thirsty muscles)

-American Council on Exercise recommends 91 oz. of water per day for female athletes and 125 oz. per day for males.

-The American College of Sports Medicine (ACSM) states that dehydration resulting in a loss as little as 1% of body weight will affect performance. Clinical dehydration starts at a 3% loss in body weight during an exercise session or series of exercise sessions (two-a-day preseason training). This means that if a 150lb. person loses 3% of their body weight during an exercise session, they’ve lost 6 necessary pounds of hydration.

-General joint pain, excessive soreness after a workout, and feeling tired are super common complaints that could be the result of dehydration.


Effects of Dehydration:

-Increase in body temperature.

-Increase risk of heat illness or heat stroke.

-Physical and mental exhaustion.

-Decrease in cardiac output. (During exercise it should increase based on an increase in stroke volume, the amount of blood pushed out in each heart beat, and the heart rate)

-Increased resting heart rate.

-Decrease in urination and urine production.

-Prolonged muscle soreness. (ahhhhhh!)

10 Dehydration Prevention Tips:

1. Water is the ideal fluid replacement.

This does depend on duration and intensity of activity, temperature of the environment and the individual.

2. Don’t wait until you are thirsty to drink water. Once your thirsty you are already at least mildly dehydrated.

3. Divide you body weight by 2 = daily water intake in ounces. I weigh about 145. Divide that by 2=72.5 oz. of water. Now take into account activity. Replace what was lost. This does not mean drink your entire daily requirement of water in 1 hour. It means drink through out your day.Strawberry_splash

4. Have a Game Plan.

              Before Exercise: 16 oz. of fluids 2 hours before competition or session.

              During Exercise: 6-8 oz. of fluid every 15 minutes.

              After Exercise: 16 oz. of fluid for every pound of body weight lost. (Compare to pre-exercise weight)

5. Entice your water. Make your water something you want. Put sliced lemons and oranges in it. Put mint and raspberries in it. Give it some flavor with natural fruits.

6. Decrease your routine’s intensity on days that are hot and/or humid.

7. Frequent breaks during your workout sessions. This is a great time to adjust clothing (take some layers off), get water and rest.

8. IF your exercise session or competition is greater then 90 minutes in length, IF the athlete is producing a large amount of sweat and/or IF the environment is hot or humid, electrolytes, as well as water, must be replaced. Electrolyte drinks can be purchased, Gatorade, or made at home. Another popular replacement is coconut water, which is a viable source of potassium.

9. Check you Urine. Yup, we are going there: I’m going to talk about your pee. As long as you don’t have medical issues associated with using the restroom this rule will apply. Normal people pee 8-10 oz. of fluid about 4 times per day. If you are trying to rehydrate aim to pee once per hour. Your kidneys are only semi-efficient at this rehydration process so peeing does not signal complete rehydration BUT it is a good marker to follow while tracking your fluids.


10. Spend at least 3 days keeping track of how many ounces you drink and how your body feels. If symptoms of dehydration aren’t alleviated you may need more water of see your doctor for further medical attention. sports_drinking

MORPH your daily routine back into it’s previous, Bing-Bam-Boom structure of intricate balance and awesomeness. LISTEN to the signals your body is communicating. Put in your best STARTING LINEUP to have a winning, productive day. UNTWIST the knots and bows a nagging headache is famous for. RELEASE the mental toddler from it’s nonsensical tirade. You are the PROOF that water is life giving. STAY HYDRATED.


Play Hard, Get Fit.