//Shakeology Ideas//Desserts//

Easy for on the go!
Easy for on the go!

Having desserts doesn’t HAVE to be bad for you!! I’ve found and tried a few amazing recipes using my chocolate, strawberry and vanilla Shakeology.  Some of recipes I use just for my shakes and others I use with breakfast or just a ‘dessert’ at night.  Check them out!


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//What Workout Gear Would YOU Buy if given $500 to Spend?//

Time for a little hypothetical question and maybe a little Saturday workout motivation – imagine you were walking by a gym and running out the doors came the owner. He races up to you and says – ‘it’s your lucky day – I’m going to give you anything you would want if you workout at my gym for 30 days straight up to the value of $500’!

You’ve got an hour to choose what you want, it can be workout gear, equipment you would use, sports/protein drinks or just anything you would use to help motivate you to workout – what would you get?

If I were asked this question, there are 5 sites I can think of off hand that I would go to right away: Athleta, 6pm.com, BeachBody, Amazon, and Under Armour.  Some of my favorite workout gear that I wear during workouts come from those sites and my weights and other equipment are purchased from them too.  Five of my essentials to motivate my workouts include (click on the pictures to send you to the sale links):

BB Energize
Best running shoes I’ve found!! http://www.6pm.com (All brands imaginable!!)
My newest workout obsession!! (more posts to come on these amazing new finds!!!)
7/8 Tight- Athleta
Any and all Athleta gear is amazing for both workouts and all day wear!




#Healthy 7 Layer Dip

Ingredients Football season is here and Saturday’s are full of getting together with friends and family for food, drinks and football! I made this 7 layer dip last weekend and it was a hit at the party! Full of flavor, but not guilt! 😉 AND 21 Day Fix Approved!!


3 medium ripe avocados

2 Tbsp. lemon juice

1/2 tsp. salt

1/4 tsp pepper

1 1/2 cups plain Greek yogurt

1 package taco seasoning mix

2 cans fat free refried beans or black beans

1 bunch green onions, chopped (optional)

3 medium-sized ripe tomatoes, chopped

2 cans (3 1/2 oz each) pitted ripe sliced olives (optional)

1/2 package (8 oz) low fat grated cheddar cheese


  1. Peel, pit and mash avocados in a bowl with lemon juice, salt and pepper.
  2. In another bowl, combine yogurt and taco season mix
  3. To assemble:
    1. Spread bean dip/refried beans on a large shallow serving platter
    2. Spread avocado mixture over bean dip
    3. Spread yogurt/taco mix over the avocado.
    4. Sprinkle with green onions, tomatoes and olives
    5. Cover with grated cheddar cheese
  4. Serve chilled with your choice of chips/crackers7 Layer Dip

#Pumpkin Chocolate Chip Muffins

Pumpkin Muffins My new fall favorite for breakfast AND 21 DFX approved!!!  Easy to make, put the in fridge and have all week!!

Pumpkin Chocolate Chip Muffins

-4 egg whites
-1/4 cup pumpkin purée (canned)

-1 banana
-1/2 cup peanut butter
-1/3 cup honey


-2 scoops vanilla Shakeology
– 1/2 tsp baking powder
-1/2 tsp pumpkin pie spice
-1/4 tsp salt
– 6 tsp mini semi sweet chocolate chips

Bake 350 18-20 minutes
Makes 12 regular muffins or 24 mini

Containers- 2 regular muffins = 1/2 red, 3/4 yellow, 1/3 purple, 1 tsp

Pumpkin Muffins

Definite fall must try!!!


#Supermodel Got a Major Makeover Just for Fashion Week

Such a neat article on a student at the High School I teach at–

This Supermodel Got a Major Makeover Just for Fashion Week

— Teen Vogue

Ig 9 M 44 WIMB 0 RTVJLOREWQGKL 0 t 3 H 8 gn G Rzla H Ogohog
Photo: Courtesy of The Society

Sixteen is undoubtedly a very sweet year during which many of us come into our own. It’s also an age of firsts, with prom serving as a proverbial rite of passage and a driver’s license ushering in a new era of relative freedom. No longer an unknowing underclassman attempting to blend in with the crowd, it’s finally time to carve your own path and establish a unique identity.

For Iowa native Maggie Jablonski — a high school junior who manages to squeeze in homework between fashion shows and photoshoots — the process of self-discovery carries a bit more weight than for your average teen. “I did Marc Jacobs that season that he had black, short wigs,” she said, referring to the designer’s spring 2015 ready-to-wear collection. “Ever since then, I wanted a black, short cut so bad.” Unlike most impulsive adolescents, Maggie didn’t immediately indulge her beauty fantasies by hacking off her honey brown hair and grabbing a box of inky dye at the drugstore. When you serve as the face for labels like Prada (she appeared in the house’s spring ’14 campaign with strands temporarily tinted brown-black) and walk the runway at Chanel, Phillip Lim, Sonia Rykiel, and Vivienne Westwood, tweaking your look can result in major career consequences.

But after the idea of lopping off her length and opting for a rich shade of espresso was planted by Maggie’s team in the U.K., a “big meeting” was set up with not one, but three agents at The Society in New York City (a company that represents catwalkers like Kendall Jenner, Natalie Westling, and Lindsey Wixson) to strategize. “The idea was to go back to my natural self as opposed to being someone I wasn’t,” Maggie explained, which sounds fairly simple…if you weren’t discovered at the ripe age of 12 and spent your formative years flat ironing your curls into submission every morning. “When I was younger, I hated my curls, because my oldest sister has straight hair, and I would be so jealous. I was like, ‘Why can’t I have this easy head of hair to deal with?’” said the model. After scanning through images of potential muses like Madonna, Daria Werbowy, Jacquelyn Jablonski (no relation), and Mica Arganaraz, a vision was conceived and mane master Michael Angelo at Wonderland Beauty Parlor was put in charge of its execution. Four hours, a few inches, and a “power read” through Harry Potter and the Deathly Hallows later, “perfect little spirals” had seemingly sprung up above Maggie’s shoulders.

Photo: Courtesy of The Society

Seeing as hair is intrinsically tied to one’s identity, Maggie not only rediscovered her texture, but tapped into a new side of herself: “It’s given me a new personality that I get to explore,” she said. “I feel a little bit more like a rockstar than I did before.” Naturally, a new cut and color are only half of the equation, as she traded in her basic black eyeliner for bold strokes of blue and subtle bands of brown. She also keeps her cropped Acne jeans and a denim romper on heavy rotation — drawing style inspiration from her “sort of boyfriend” currently living in London,Reese Cooper (also a rising star in the fashion scene). And the reactions she’s received thus far from her classmates and casting directors is overwhelmingly positive: “I only went to three days of school [before I had to leave for NYC], but everyone said, ‘Wow, this is so different!’ In Iowa there aren’t that many crazy events that happen,” she laughed. Industry insiders also recognized the change, but not having seen her curls before, many asked if she got a perm, to which she replied, “No, this is just me!”

And being you — whatever that entails — is the message many designers are trying to project after years of recruiting ranks of similar-looking models. “At the Louis Vuitton Cruise show, there were girls with straight hair; there were girls with curly hair; there were girls with pink hair; there were girls with shaved heads — everyone was embraced and that’s why it was cool,” said Maggie, referring to distinctive faces like Tamy Glauser and Fernanda Hin Lin Ly who were cast not only as catwalkers, but as characters. “Maybe they’re trying to show that it’s not just tall, skinny girls with long hair who can wear these clothes — it’s girls from all over, all different ethnicities, all different hair colors, and all different hair types.” Though the spring 2016 season is only just beginning, Maggie is hoping this idea of inclusiveness will continue to trend, and her curls, cut, and fresh color will be welcomed with open arms…and remain sans extensions. The only place she plans to slightly conform and stick to tradition is prom, noting that she’ll take her Brit-based beau as her date under one condition: He has to be “willing to wear a suit.” Otherwise, breaking the mold — and marching down the runway to the beat of her own drum — is on Maggie’s agenda.

Effective 3 Day Shakeology Cleanse

 An Effective 3 Day Shakeology Cleanse

Let’s face it, the grocery store, restaurants and the cafeteria are full of a lot of crap.  Day in and day out, we start to build up some of this nutritionally void food and carry it around inside of our bodies.  Gross!  If you are lacking energy, can’t seem to lose weight, or feeling a little lethargic, it’s time to CLEANSE!

Now, I am not talking about starving yourself for a week, or even a day, I am talking about an effective 3 day Shakeology cleanse to kick start your fitness quest!  Shakeology is a great product to use for cleansing out your system from junk food, as it contains over 70 SUPER nutritious ingredients that you simply cannot find elsewhere.  It is completely balanced for your sugar intake, clean carbs, protein as well as vitamins and minerals.

Many people like to start a 3 day cleanse before the beginning of a new workout program.  This is perfect timing, as you want to rid the toxins in your body FIRST as they bind to the fat cells inside you.  Once those toxins are gone, the fat cells are free to be blasted down by your exercise efforts, instead of stubbornly sticking in those problem areas, like the thighs and belly.

What makes this particular Shakeology 3 Day Cleanse different from others, is it does not restrict your calories down to dangerous levels, or put you on some intensive liquid only regime.  Without starvation and without hard to swallow concoctions, you will be able to jump start your weight loss efforts while pumping your body FULL of the nutrients it so desperately wants!  It takes into account your daily requirements, such as vitamins, minerals, calories, essential healthy fats, nutrients, proteins, carbohydrates and sugars. This 3 Day Cleanse has been carefully prepared using countless hours of nutritional research, but of course you should always check with your doctor to ensure this is right for you.

Shakeology 3 Day Cleanse

How To Do:  Shakeology 3 Day Cleanse

The basics are as follows:

  • 3 Shakeology Shakes a day
  • 2 Cups of Green Tea a day
  • 3 Snacks a day
  • 1 Salad for dinner (only white grilled protein in salad with oil & vinegar based dressing)


Dairy, Refined Sugars, Wheat, Sugar heavy dressings, Breads, Canned Food, Processed Food, Fast Food, Starches


Water, water water.  Stay extremely hydrated!

Lemon and limes, vinegars, mustard, cinnamon, hot sauce, cayanne, herbs, spices, garlic, green tea, black coffee

What to have everyday during your Shakeology Cleanse


3 Shakeolgy Shakes a day

– Mix with water & ice

* Optional add in’s:  UNsweetened almond milk, mint extract, 1 tsp coconut oil

2 Cups of Green Tea a day

– plain green tea, no additions

3 Snacks a day (one fruit, one veggie, one nut)

– Fruit options:  Half a grapefruit, 1 small apple, 1 small pear, 1 small peach

– Veggie Options:  2 stalks Celery with 1 tbsp hummus,  1 sliced red pepper with 1 tbsp hummus (can sub 1 tbsp of avocado as well)

– Nut option: 8 raw almonds, 10 pistachios, 2 tbsp raw seeds, 1/2 cup edamame shelled

1 Salad for dinner

– Use: Romaine, mixed greens or arugula

– Protein: white grilled fish or chicken (3-4oz)

– Dressing: Oil & Vinegar based, nothing over 10g of fat and 5g of sugar

Tip: Space your snacks out throughout the day.  Listen to your body.  If you are not hungry, it is okay to skip a snack.  The 3 day cleanse is best used paired with a 12 hour fast each night.  Try not to eat between 8:00pm-8:00am for the 3 days.   Drink LOTS of water (add lemon if you want)

Example day:

8:00am:    Green Tea

9:00am:   Breakfast = Shakeology

10:30am:   Snack = Fruit option

12:00pm:   Lunch = Shakeology

1:00pm:   Green Tea

2:00pm:   Snack = Nut option

4:00pm:   Pre-Dinner = Shakeology

6:00pm:   Dinner = Salad

7:30pm:   Snack = Veggie option

Shopping List:

  • 1 Bag of Shakeology
  • 1 Box of Green Tea
  • 3 Fruits (Low glycemic)
  • 6 Vegetables (3 for snacks and 3 for inside your salads)
  • 3 Nuts or seeds
  • Lettuce
  • 3 servings of Chicken or Fish
  • Oil & Vinegar based dressing
  • Lemons
  • Hummus
  • Coconut oil
  • Unsweetened Almond Milk


80,000 of the chemicals permitted in our food, cosmetics and household items have never been fully assessed for their toxic impact on humans.  That’s scary.


Let’s face it, we made our polluted bed and now we have to lay in it.  We cannot expect to be sheltered from the array of toxins floating through the air, sitting atop our produce and baked into our cosmetics – no matter how strict our safety routine may be.  We actually absorb 60% of what goes on our skin, so take a quick inventory of what you may have touched today.

A cleanse is meant to do many things, but more simply put by definition, ‘To be made clean. To remove by cleaning’.  Cleansing is a technique that allows your body to release the toxins absorbed by your body and trapped inside your vital organs.  This process allows your body to more effectively heal itself, lose weight and be happy!


There are many systems, shakes, mixtures, potions and strategies one may find when researching a proper, effective cleanse.  Here are your ‘Cliff’s Notes’ cleanse-style, so you can skip over all the ineffective nonsense out there:

  • Cleansing liquid should contain at least 20 active ingredients.
  • Antioxidants need to be present to slow down oxidative stress.
  • The cleanse must contain nutrients that are being put back into the body as the other active ingredients are cleaning out the toxins.
  • Enzymes are a must.  There needs to be a balance of healthy bacteria to assist the purge and break down nutrients for optimal absorption.
  • Make sure it contains ‘trace minerals’.  In our society, the food we eat does not even come close to providing us with enough essential trace minerals that are key for the detox process and ongoing defense.
  • The cleansing product must be 100% natural.  Why go through all these steps to just add artificial sweeteners, dyes or chemicals back into the body?
  • Water, water, water!

Being a Beachbody Coach, I quite frequently recommend this cleanse to my new clients who are looking to lose weight, get toned, have more energy or improve their over-all health.  EMAIL me or message me so I can show you how to start your own cleanse or fitness program!  kahansen@longlines.com 

Few of my favorite shake recipe ideas:

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Have you ever tried a cleanse?  If so, did you feel like it was beneficial, and would you ever want to do one again?