Workout: HIIT and Abs

I just did this quick 23 min HIIT routine, which focused on the abs. Trust me, by the end of these 23 min you will be sweating!

Warm up: 2 min jump rope

Then alternate 50 seconds of hard work with 10 seconds of rest for three rounds of:

Mountain Climbers

High knees


Jumping jacks


Bicycle crunches

After your three rounds, end with a plank hold (on hands or elbows) for 50 seconds, rest for 10 seconds, for three rounds.

Total work out time: 23 minutes

HIIT (or high intensity interval training) is a form of training that prevents your body from adjusting to a routine since you are alternating the pace and type of exercise you do throughout your work out. Also it helps you to burn more calories longer post-workout. I recommend doing HIIT two to three times a week for about 20-30 minutes. Really you can alternate all types of exercises, just remember to give 100% of your effort during the work interval for maximum results.

Clean Eating Recipe: Quinoa Egg Bake


I made this easy to put together bake for dinner tonight. It’s gluten free and dairy free. Feel free to substitute eggs for 2 cups egg whites for a lower fat, calories and cholesterol option.

1/2 cup uncooked quinoa
8 med to large cage free eggs
1 cup plain unsweetened almond milk
1 tablespoon chopped garlic
1/2 teaspoon chopped thyme
1/4 teaspoon salt
1/2 teaspoon pepper
1 – 2 cups chopped organic baby spinach
1 cup mozzarella style almond cheese, shredded
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Clean and Healthy Living factoid of the day!

Read this in one of my textbooks the other night. It’s easier than we think to be healthy; don’t smoke, get exercise, don’t drink (excessively) and eat clean! “Despite evidence linking certain behaviors with chronic diseases, many Americans continue to engage in unhealthy behaviors. An estimated 20 percent of US adults consume five or more […]

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Check out my Facebook page!

I post some things on my Facebook page that doesn’t make it onto my main webpage. Mostly other Facebook articles that I think represent the Clean and Healthy Living Lifestyle. So click the get connected Facebook link on the right or go to and like my page!

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Clean Eating Recipe: Spicy Turkey and Black Bean Chili

turkey chili

After a recent long day at work, I took a glance in my fridge and wondered what I could make that was fast, easy, filling and of course yummy! I was already craving some turkey chili after eyeballing a co-workers lunch from the cafeteria. But since it was from the work cafeteria, I couldn’t know […]

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News: Exercise Could Protect you from Esophogeal Cancer

Exercise isn’t just for losing or maintaining weight. It should also be part of a healthy and disease preventative lifestyle. Read the whole story by clicking link below.

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Clean Eating Question: “All natural potato chips”

I got asked a good question today and thought I would share since maybe others have wondered the same. “So my boss just gave me a bag of Jimmy John’s chips, and at first I was like, wow great, super horrible — but then I read the bag and the ingredient list literally just says […]

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Clean Eating Recipe: Stuffed Pizza Peppers!

Stuffed Pizza Peppers

Quick and easy, low carb, high protein meal that can make several servings and save for leftovers to have later in the week.

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News: AHA: Focus On Prevention, Not Just Treatment, Of Heart Disease

Finally! Medicine is starting to get it. Preventative care is seriously lacking with doctors, nurses and the whole health care team. Slowly, it is starting to focus more on prevention, rather than jumping straight to treatment when disease strikes. This is the way medicine needs to and will go in the future. Read story by […]

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Clean Eating Recipe: Quinoa and Beet Salad with Goat Cheese


I had some organic beets in my fridge that I had bought a few days prior. I had planned to use them for juicing, but frankly I had just bought a few too many to use up for juicing before they would go bad. Though beets are not considered one of the “dirty dozen” fruits […]

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