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Hey everyone! How was your week? Mine exciting since it was the end of the month. With 2 sales businesses, the end of the month is FUN!!!

I did my first ride outside in almost 17 months and boy am I a mess!! Nervous and shakey on the bike! Reminded me I need to get outside a LOT more in the next month!

Exactly one month until Oceanside 70.3. and less than 6 months until the IRONMAN!! I am excited!!

I am  grateful I finally got my car out of the shop. It's amazing how spoiled we are with our new cars!! I am happy to be back on my Soul Sis <3

Happy Hump Day!!

See you next week!!
Kirsten :)

PS...If you don't want to get my newsletter, you can unsubscribe at the bottom! No hard feelings ;)
Easy Vegan Meals
Sweet Potato Masala

Crock Pot (slow cooker) "cooking" is pretty much the easiest way to cook! LOVE IT!!! And usually inexpensive too! BONUS!! Here is one of my faves!


Check out my videos at  
for more easy vegan meals and snacks!
Workout of the Week...

Each week I will feature a swim, bike, run, strength, core, or flexibility workout.

Here is a super simple bike workout you can do at the gym or on your bike outside. If you are outside, you need to be on a flat course with as few "stops" as possible.

5:00 super easy to warm up

Every 5 mins, go harder. If at the gym, go up a level on the resistance. If on your bike outside, shift one level harder

5:00 easy cool down

This can be as long or as short as time allows. Every 5 minutes you just go more intense!

SIMPLE yet effective!! 

To Microwave or 
Not To Microwave?

I am a total microwave junkie. I admit it! I cook about half my meals I eat in a day, and over half of those are in the microwave. I sent out one of my easy vegan recipes a couple weeks ago and got a response from someone who was appalled that I posted a recipe in which the cooking instructions were "throw everything in the microwave until it melts and then stir together". So it got me thinking, "Why do I use a microwave so much?"

I just want to mention we can all google hundreds of articles on microwaves and see that half say they damage the nutrients of our food and turn it into poison and the other half say the food stays the same as if cooked by stovetop or oven. That's the www for you! Everyone is an expert.

Kirsten McCay-Smith