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Hey Everyone!! How was your week?? I laid low this week since it was the end of the month which is a busy time for both my bizes. I did help my friend Jael do a triathlon with an amazing program called Athletes in Tandem (check them out...they ROCK!!)

I did well in last week's  Stroke & Stride again getting 1st in my age group! YAHOO!!! No other races last week...BOO!! I want to race more and am offering SPONSORSHIP OPPORTUNITIES for your biz or cause. More deets next week!

I am grateful for my new PT job watering the plants at the RV park we live in. It's 2-3 hours a day and I get to be active outside and SUPPORT LIFE!! Bonus!!

Hope you are doing LOTS of things that you love this week!

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...



You can make this gem on a tortilla or bread. If you are gluten-free or want a healthier bread/tortilla, I like both Udi's and Ezekial.


My fave is on Seeded Bread (Dave's Powerseed is the best) but I have a sensitivity to wheat, gluten, and yeast AND I tend to binge on these anyway so I "try" to stick to a gluten-free option like teff or spelt tortilla.


Here is an instructional video...


If you can't play the video, basically you make them like a grilled cheese by putting Earth Balance or another vegan "butter" on the outside, PB (or Almond or Cashew Butter) and a natrual fruit spread on the inside, and grill in a pan.



Workout of the Week...STRENGTH!!

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


Stairs are a great way to stregthen every muscle in your lower body PLUS burn a ton of calories.'s a functional workout because there are lots of stairs in most of our daily lives!!

You can find stairs ANYWHERE!!! My first choice is the stepmill at the gym. Looks like an escalator. Second choice is stairs in your house or outside. Thirs choice is a single step like a porch step. The third option gets BORING after a short time so only use that option if nothing else is avail.

Divide the time you have to workout in 3rds...after a 5-10 min WU and CD. So if you have 20 minutes, take out the 5 min WU and CD an dyou have 10 mins for the workout, so each set will be 3:20. 

Each set should get harder/faster
1. Moderate pace - by the end of your set your should feel slightly out of breath and legs are beginning to fatigue
2. Moderate-Hard - by the end of your set you are out of breath and legs are burning
3. Hard - RUN if you can!! You BARELY make this set without wanting to cry.

Ideally no rest in between but if you MUST, keep it to about 30 seconds.

Any questions????
Living the RV Life...


The Shitter's full...and frozen so we can't dump. Grey water tank is full...and frozen. Fridge has been broken for 2 months. Washer/dryer not working. Water is frozen every morning until we turn on the space heater underneath the RV to thaw it.


Dishes are piling up in the sink. Clothes are piling up in the laundry basket which blocks the hallway to our bedroom. Our electric blanket is failing to produce the heat it once did.

And our laptop where we watch a DVD every night to provide some small relief before bed decided to die last night.


But I wouldn't change it for the world!



Kirsten McCay-Smith