HIIT Thursday!

HIIT Workout
Try this workout today! It will be sure to make you sweat in no time. Make sure to keep your speed and intensity up! Use a timer and do 30 seconds of work followed by 30 seconds of rest. Repeat circuit 4 times.
1. Squat Jumps
2. Spiderman Push-ups
3. Sprints
4.  Prisoner Lunges or Lunge Jump
5. Overhead Press with kettlebell or dumbbells
Good luck,

Yummy Green Drink!

This drink is nutrient packed and delicious! A great breakfast or snack on the go. Packed with veggies, fruits, omega-3 fatty acids, fiber, and nutrients. I promise it won’t taste like grass either.

  • 1 cup raw kale, chopped
  • 1 frozen banana
  • 1 cup frozen pineapple
  • 1 teaspoon chia seeds
  • 1 squeeze of lemon
  • 1 cup almond milk


  1. Add bananas, kale, and pineapple to your blender.
  2. Squeeze about a teaspoon of lemon juice into the blender.
  3. Add chia seeds and almond milk.
  4. Blend until smooth.
  5. Enjoy!


Lost on Aisle 5

My clients are always asking me what to buy at the grocery store and where to shop. Luckily, living in Annapolis we have access to some of the best grocery stores and farmers markets in the area. You can often find me at Whole Foods, Trader Joe’s, and Sam’s Club. Yes, sometimes I really do go to three grocery stores in a week. Each person is different and it depends on your schedule and what kind of time you have. I buy a lot of organic fruits and vegetables at Sam’s Club because we eat through them very quickly. I love Trader Joe’s for a quick place to shop.  I am currently obsessed with Trader Joe’s Broccolli Slaw in salads and mixed in with a stir-fry.  I am a Whole Foods fanatic. They have the best selection of organic meats and fish.

Tips for a successful trip:

1. Make sure to NEVER go shopping on an empty stomach. Always have a snack before you go!

2. Go with a list. Trying a new recipe? Write down all the ingredients that you need. When you go unprepared you spend money on things you don’t need.

3. 90% of your time should be spent on fresh foods. Think lots of veggies, fruits, and lean proteins. Shop the perimeter of your grocery store and avoid the middle where the junk food is.

4. Avoid foods that have more than five ingredients, artificial ingredients, or ingredients you can’t pronounce.

5. Hate the grocery store? Shop some of Maryland’s best local products. Find a list of local farmers markets and bring a tote to carry your goodies home. http://visitmaryland.org/events/pages/marylandfarmersmarkets.aspx

Sample Grocery List 

This is a sample grocery list I share with my clients. This is a great way to check what you currently buy with what you should be buying.


  1. Chicken Breasts
  2. Turkey breasts
  3. Shellfish- crab, lobster, shrimp (try canned crab instead of tuna)
  4. String cheese*
  5. Natural yogurt
  6. Ricotta cheese
  7. Beef-organic is preferable
  8. Eggs/egg whites
  9. Fish-cod, flounder, halibut, herring, orange roughy, salmon, tilapia, tuna
  10. Cottage cheese*
  11. Wild game- buffalo, venison
  12. Ostrich
  13. High quality whey protein
  14. Pork-lean
  15. Milk*
  16. Ham
  17. Veal

*Pay attention to how you feel when you eat dairy. It can be an excellent protein source, but many people have an intolerance to it. If you feel bloated, lethargic, heavy, gassy, or have a stuffy or runny nose after you eat it you should consider eliminating dairy from your diet. 

Fruits and Vegetables-Have one at every meal!

1. Zucchini
  1. Eggplant
  1. Cucumber
  1. Asparagus
  1. Green and red bell pepper
  1. Lettuce
  1. Tomato
  1. Cabbage
  1. Mushroom
  1. Leafy greens
  1. Apples
  1. Peas
  1. Lime
  1. Cauliflower
  1. Banana
  1. Artichoke
  1. Raspberries
  1. Lemon
  1. Edamame
  1. Grapefruit
  1. Scallions
  1. Blueberries
  1. Radishes
  1. Strawberries
  1. Leeks
  1. Water chestnuts
  1. Chicory
  1. Rhubarb
  1. Escarole
  1. Radicchio
  1. Beet greens
  1. Chives
  1. Pumpkin
  1. Fennel
  1. Cantaloupe
  1. Bok choy
  1. Broccoli
  1. Arugula
  1. Collard Greens
  1. Coconut
  1. Brussel Sprouts
  1. Squash
  1. Celery
  1. Spinach
  1. Green Beans
  1. Green beet
  1. Onions-green and white
  1. Avocado
  1. Orange
  1. Pineapples
  1. Carrots
  1. Snap peas
  1. Sauerkraut
  1. Jicama
  1. Kale
  1. Chard
  1. Endive
  1. Bamboo shoots
  1. Alfalfa Sprouts
  1. Peach


Tortillas-corn, rice, or spelt Grits
Quinoa Beans-black, red, brown
Wheat Bran Rice-brown or wild
Potatoes Oatmeal
Sweet Potatoes Cream of rice
Lentils Rice cakes-non flavored


Olive oil/olives pecans
Coconut oil/coconut Flax oil/flax seeds
Raw cashews Raw walnuts
Pumpkin seeds Natural peanut butter
Butter (not margarine!) Macadamia nuts
Raw almonds/almond butter Sunflower seeds

NOTE- These recommendations are meant to improve your nutrition and lifestyle. They are not intended as treatment or prescription for any disease, or as a substitute for regular medical care. It is advised that you consult with your doctor prior to following the advice laid out in this report.  The above nutrition recommendations have been influenced by : John Berardi- http://www.precisionnutrition.com

Hope this helps and as always e-mail me with questions or concerns.

Happy Shopping,


Excuses, Excuses

“Our beliefs about what we are and what we can be precisely determine what we can be” – Tony Robbins

I love this quote for many reasons. I coach clients daily on positive attitudes and believing in themselves. I want so much for all my client to feel their best, look their best, and reach all of their goals. It is so very important for those individuals to really want it for themselves.  I know that things come up and life can get very busy. Excuses are something I hear constantly. I’m too tired, on a tight budget, too busy, and the list goes on. The fact is that throughout life these things will happen but that doesn’t mean exercise is the first thing you should drop. Think about your goals and realize that you will have to work for them. You will have to believe in yourself and you need to surround yourself with people who believe in you too. No more excuses!

1. Too Busy. You can get a great workout in just 20 minutes. Break up your workout into two 15 minute sessions. You do not need an hour to get a good workout in. Wake up early. Turn off the TV. Small changes make huge differences.

2. I hate going to the gym. You don’t need to go to the gym! Try an outdoor workout. Body weight exercises such as planks, jump squats, and push-ups will have you sweating in no time. Purchasing a few pieces of equipment like a kettlebell and stability ball are great to have at home and perform exercises while you are watching TV.

3. I have no money. How many times a month do you go out? How many times do you go to Target for something that costs $5 but you end up spending $75?How many times are you going to Starbucks? Log into your online banking and see what purchases come under I WANT versus I NEED. Many monthly gym memberships can be less than the cost of a cup of coffee! Many of my bootcamps and group workouts are less than $8 a class. Personal training and gym memberships are very affordable. Considering the amazing benefits you get from working out it will be well worth the money.

4. Working out is boring. Yeah, when you’re on the treadmill it is pretty boring. Try a class. Do a session with a trainer to learn new exercises. Change it up constantly and have fun!

5. Too tired. Put down the coffee and put on your sneakers. When you exercise you have more energy! You will also sleep better at night.

6. I never stick to exercise. Do you brush your teeth every morning? I hope so! That was a learned habit. Daily exercise needs to be developed the same way. Exercise everyday at 7 AM. Find a time that works for you and stick to it. Hire a trainer or attend a group class to make yourself accountable. Pay for session up front so you are committed.

Put an end to excuses. If you are tired of feeling and looking the same way you need to change. Henry Ford said, “If you do what you’ve always done, you’ll always get what you’ve always got.” Believe in yourself. It’s amazing what can happen with a positive attitude and determination.



Questions? Please e-mail me at wellnesswithpriscilla@gmail.com