I usually have this as a breakfast option for my client meal plans and I eat it  a few times a week. It is very easy to make but the cooking time is key in order to make a tasty bowl versus a bland too thick version. This video should help.

Ingredients:
 1 cup (approx) unsweetened vanilla almond milk
1/4 cup oat bran (GF and organic options by Bob's Red Mill available)
1 scoop whey or whey casein protein powder I like Quest peanut butter or GNC vanilla and lately Devotion sweet potato pie.

Topping suggestions:  Guittard tiny dark chocolate chips 1 serving,
diced apple with cinnamon,  diced pears with ginger, 1 scoop PB powder.
Macros: without any additional topping 
Calories  263
Protein   31g 
Fat           5g 
Carbs.      23.5g

Give it a try and as always let us know how you liked it and if you made any changes to it .

Check In 
✅  Upon arrival you will be asked to wash and sanitize your hands
✅  Your temperature will be taken and you will be asked some health questions. If you have a temperature you will be asked to reschedule your appointment.
✅  We will have you remove your shoes to avoid germs from outside. You may either wear your own socks or we will provide disposable ones.
✅  Only one person in the waiting area at a time. If there is someone here when you arrive please wait outside in the building lobby until they exit.

In Addition 
😷Appointments are staggered to minimize contact with others and allow for a complete sanitization
😷As our standard practice we alway sanitize or dispose of everything that is used during a treatment. We have now added the check out area, door knobs, restroom keys. and high touch points.
😷We will be wearing a mask, gloves and protective eyewear during all services and face shields if very close contact is needed.
😷Our beds have freshly laundered sheets and blankets for each treatment. Each bed is disinfected prior to applying the sheets. Fresh gowns are available as well.
😷​There will no longer be testers available. We keep them behind the desk. They can be applied to clients without any contact when needed.
😷Please do not bring anyone with you to your appointment they will not be able to wait in our lobby.
😷Our cancellation policy will be waived over the next 60 days while we and our clients adjust to our new normal and to ensure clients do not feel compelled to come in if not feeling well.
😷Our service providers are diligent with their health and would never see clients or come in contact with anyone if there are concerns of exposure or  less than optimal health.
😷We will continue to offer virtual consultations and drop by or curbside pick up. Shopping with us online is always available.

Thank you again for all of your support during this time. It has been a constant reminder of why we are in this business. It’s You! 😍

📅You may schedule your June and July appointments online. Injectables are available every Thursday  beginning  June 4.

 ​

Below are some Covid - 19 inspired packages but feel free to put together any combination of products  that best suit your Mom's needs .   We will package them up, add  a note from you and give you 10% off . Just email us  with all the details.
IMMUNE BOOSTING POWER PACKS 
GIFT # 1  For the frequent mask wearer - keeps skin clean and healthy

GIFT #2​  A shield of support - created to strengthen skin externally and internally  with added sanitization
​
​Defy Hand Sanitizer - moisturizing hand sanitizer with the cleanest most effective ingredients. Choose from Menthe, Lavande, Citron and Earl
Seba E Oil & Herb and Mineral Mist This combination initiates barrier repair therapy and restore the skins acid mantle. This mist can also be sprayed over make-up to brighten and wake-up tired skin. Seba-E is formulated with a very fine blend of herbal oils and vitamin E which aims to penetrate the skin and seal in moisture.
DMK efa+ contains Seabuckthorn seed oil, which provides more than 100 nutrients and bioactive substances, many of which build the skin's immune system such as linolenic acid, vitamins E & A, carotene, polyphenols and flavoniods. Vital trace elements for younger appearing skin, such as copper, manganese and selenium.

GIFT # 3  Face it - Solutions  for  skin in need of a healthy boost and glow 
Shelter Mask Kit  - By mixing with Exoderma Peel, Foamy Lift mask activates microcirculation to keep the skin functioning between treatments. It tightens and tones the skin by removing dead skin cells and impurities. It also brightens the skin and increases dermal hydration.
Direct Delivery Vitamin C Serum -   prevents and reverses the signs of biological and environmental aging. It is highly recommended for men and women of all ages and is suitable for aging, sun damage, fine lines, wrinkles, pigmentation, and scarring, with four different types of vitamin C.

Instructions for using the S-Team Skin And Body Enzyme Packet.
Each packet is 8 oz approx enough for 4 treatments if covering the entire body. ( Body only, NOT the face) 
1.  In a plastic or disposable bowl (or Solo Red cups work well) mix ¼ cup at a time of enzyme with room temperature water till the consistency of crepe mix (not too thin but pancake is a bit too thick) after one application you will easily get the  feel for it. 
2.  Apply with provided brush to areas of the body you want to treat. ½ a cup typically covers the entire body. You may apply everywhere on the body except breasts and genitals sensitive areas. If your neck is sensitive stop at the collar bone.
3.  Dry for 30-40 min. You can lay on the bed with a towel under you once dry to touch but may stick a bit. Ideally make the room warm or lay a light towel on top of you. Some people with nice heated showers hang out there too.
4.  Once done, rinse off completely in the shower with a wash cloth.  Redness in the area is normal and expected and will fade over the next hour. You may now apply your favorite moisturizer when done. I like using the DMK Body Sculpting Body Contour Cream, Perfect Body Lotion or Natura Bisse C+C Summer Lotion.
5.  Rinse brush completely and air dry. Seal pouch to avoid any water getting inside. Store in a clean, dry area out of direct light.

This workout uses a few pieces of equipment that you may have at home. I provided a variety of exercises so that  if you don't have some of the equipment you can select a different exercise or modify.  

 2.2 min No Equipment Needed Focus: whole body

2.39 min No Equipment Needed Focus: Core low back and abs

4.57 min Requires Stability Ball or Ab Wheel Focus: abdominals , low back

4.10 min  Stability Ball Required Focus: Hip flexor, inner/outer thigh, low back, glutes and rectus abdominis.

3.27 min No Equipment Required. Focus: Abs more emphasis on low abs

2.59 min Requires Stability Ball and Optional Band Focus: glutes, hamstrings and low back

3.22 min Requires Band Focus: glutes, hips and thighs

3.13 min No Equipment Required. Focus: glutes, quads, adductor

8.51 min Dumbells Suggested But May Do Without. Focus: glutes, hamstrings, core

6.00 min Dumbells/Weights Suggested Not Required Focus: gluteus hip flexors, low back

3.52 min Ball Required (stability or smaller, could try big pillow)
​Focus: calves

5.48 min No Equipment Required Focus: Low Back

3.28 min No Equipment Required Focus: Whole Body

Still no gym access. No worries we have your third shelter workout. Ready. Set. Let's Go!  The Spa Barre Workout.
Equipment:
Mat
Small ball or throw pillow
Long band or tubing
Chair, couch or something to hold onto for barre work

Hi Everyone! Glad you are here for our weekly barre workout. This one is the Beauty Barre class named after our body masque weights. This week I will post a video that will show you another way to use the weights that is also great for your body. 😉 Enjoy!

Hi Everyone. Since I can no longer teach classes at gyms or studios I will be posting weekly classes here. I hope you can join me. You will need a mat and a chair and I've listed ideas of  items you can find around the home.

Equipment Swap Ideas
Mat- towel
Ball - small throw pillow
2 -3 lb weights - wine :) or canned goods
Band -  tubing or  long scarf

Let me know what you would like more of. These classes are FREE but if you enjoyed it and are inclined consider a donation  of $5 or any amount you are comfortable with via Paypal paypal.me/colettekuhnsman or Venmo  @colette-Kuhnsman

I had to go directly out to dinner and needless to say looked a bit strange. My face was both shiny and sticky with a few bonus blood droplets. But nobody commented, maybe because my dinner partner who had a plasma treatment a few days earlier looked even stranger 😉.

I was told I needed to leave it on for 4 hours or overnight and use a clean disposable sponge or clean hands to apply makeup for the next couple of days. No direct acids, scrubs or retinols.

​That evening I decided adding a towel to my pillow was a good idea and in the morning was glad I did. 

As the owner of a spa that focuses on creating the best version of yourself through balance and self improvement, I was particularly frustrated by the "bigger is better" trend. While I support people doing whatever they want to make themselves feel better there seems to be an inability to have limits and the ability to see the difference between improvement or enhancement and obsession.

I've noticed recently that a number of my clients are coming to me after delaying self-care for some pretty significant blocks of time. I hear things like, "Now that my child is in school, I want to drop this baby weight and get back to being me", or "I think that is my mother looking back at me in the mirror". It's always a very vulnerable expression of having spent time away from some of the very basic elements of looking after yourself. I understand  - we all do.  The solution is an immediate reprogramming to recognize that being your best you sometimes means putting yourself first.

As women, it not uncommon for us to put the things we want on hold to develop the aspirations of those around us. It's important to know that taking the time to develop a career or raise a family involves a very subtle form of sacrifice that can leave us with little time for self care.  So, how do we turn things around?

Step 1. Stop listening to that voice that tells you to delay things for yourself. To be the best version of you, it's crucial to be bold enough to take the things for yourself that will ground you into a better reality - and to do it without guilt.

Step 2. Decide what issues are unacceptable to you. Choose one maybe two concerns and start there. If you take on too much you may get frustrated and lose focus.. Change doesn't happen overnight. It is one step at a time in the right direction.

Step 3. Arm yourself with experts.  When you want to remodel your home you might hire an architect, a contractor and interior designer. Treat yourself as you would any other important project. You may need a trainer , nutritionist, esthetician or a physician.  Decide what you want to change then hire appropriately.  The professionals who you select should make you  feel comfortable and heard.  They should be well educated but also model what you would like to achieve.  Then listen to what they say  and results will follow.

I hear people say things like, "you should love yourself as you are." "You don't need others to tell you how you should look or feel." And though I agree with those statements in theory, you should never feel badly about wanting to be what you consider to be your best. And only you should decide what that is. Most everyone feels better when they look better. It's natural and normal, not vain. So put those concerns to rest.

By taking proactive steps to take care of ourselves, we can not only make today better, but we can set the stage for a more compelling and dynamic future. The best you is in you. Get out of the way and let her out. Today.

Marin Kombucha is uniquely brewed in small batches with locally sourced, organic ingredients. During the fermentation process, they oak age the Kombucha to enhance its unique flavor profile and healing properties: probiotics, antioxidants, and detoxifying organic acids.
There are four signature flavors of oak-aged craft brewed Kombucha tea to reflect the bounty of our local harvest: Original Oak, Apple Juniper, Pinot Sage, and Ginger Lemongrass are each available in 16-ounce bottles and 5-gallon kegs. 

I had the Pinot Sage and since I try to keep cocktails to a bare minimum this is my replacement. Pour into a beautiful glass and I don't feel like I'm missing anything other than  a hangover :) I found them in SafeWay, Whole Foods and Sprouts. Not available at all of the stores though so you may have to ask. 

The same protein shake day after day can get old - and diet boredom can lead to moments of weakness and cheating. I found a few easy  additions to dress up my usual vanilla protein shake to create a filling treat that gets me through the occasional monotony of maintaining a clean diet.

 Two bananas  - sliced into chunks that will mix easy
Two scoops Vanilla Flavored Whey ( or favorite protein) Powder
One teaspoon Vanilla
Almond Extract - to taste - don't over do it - it's pretty strong and a couple drops will do
One cup unsweetened Vanilla Almond Milk

1 - Take All Ingredients

2 - Put Them In The Bullet

3 - You Know What Comes Next...

 Gluten Free, Guilt Free and Filling. What could be better than that?

This February I am highlighting three of my favorite foods. I came across one new product and the others are two products I have been using for years that I enjoy and are worthy of sharing.

Selection #1 is Orgain's Organic Protein Peppermint Hot Chocolate. In general, I find hot beverages to be a pretty good choice when trying to stave off hunger. This peppermint hot chocolate does the trick. At just 150 calories it has a rich delicious taste and a whopping 21 grams of protein. It's vegan, organic, gluten free, and I know what all the ingredients are.  One cup in the morning or before bed ...delicious!
Note: I use 2 scoops in in 8 -10 oz of unsweetened almond milk. It does require a lot of mixing  to get it well blended before and after heating . So stir a lot or use an immersion blender to get it nice and smooth.

I know you probably already use almond butter and are aware that it is good for you in moderation. I however, am a peanut butter addict who wants to like almond butter too. Trader Joe's Creamy Almond Butter is the ONLY almond butter I actually enjoy.  In general, I find almond butter a bit dry and grainy for my taste but this creamy almond butter is so delicious and mild. There are only three ingredients, and no added sugar. If that isn't enough, it is less expensive than most almond butters. And yes, for those of you who prefer crunch, they have a crunchy version as well.  Pick one up on your next visit to Trader Joe's and let me know if it's your new favorite.

I have been eating bars since Jane Fonda was in tights, when they were dry flavorless and more like carbohydrate heavy blocks. Most of my friends wouldn't eat them, claiming they tasted like dirt. But, if something was "good" for me, I'd choke it down. No need to do that anymore. If you are looking for a protein focused bar, the Kirkland Gluten Free Chocolate Chip Cookie Dough bar is a winner. It has 190 calories, 21 grams of protein, and is sweetened with stevia and the sugar alcohol, erythritol, two of what are currently known to be GRAS sweeteners. It is something I can enjoy and causes me no digestive distress.  It also has a nice, soft, chewy texture that is a change from the thick, harder bars. If you haven't already,  you may want to give them a shot.
​Note: They are available only at Costco.

I found a couple of no bake cookie dough recipes, modified them a bit and the result is pretty darn good. Granted there is no butter or eggs to give it that true raw dough taste but when you don't want to wreck your food plan and you just need a treat give it a shot. I found it filling and pretty tasty. I am making it tonight for the third time :) 

Nutrition Information
Serving size- one large ball (of 4) or one mason jar
185 Kcal
26g Protein
5.5 Fat
9.25 Total Carbohydrates

If it’s in season locally, buy and eat it. That means don’t eat strawberries from Spain in the winter.  Your choices should require less assistance to be ripe at the appropriate time, be more budget friendly and support your health needs during that time of year. It makes it fun and provides motivation and opportunities to try new things and get out of meal ruts.

Proteins: Good quality proteins. Both meat or non-meat sources can work, though you do have to apply more effort into your selections to get balance if you go a non-meat route. Protein should be a part of all of your daily meals. 

Carbohydrates: Lots of vegetables,  kale and chard, carrots, peppers, mushrooms to name just a few - Eat green - Get lean.

Fats: Yes they are great but don’t go crazy because too much of even a good thing will ultimately be stored as body fat. Fat sources such as olive oil, avocados, egg yolks and nuts are great natural ways to improve skin, hair, and overall health -  Just keep it to small amounts.

Dairy -  If you're allergic or lactose intolerant, this is obviously not a good choice.If dairy is not a problem I still suggest selecting  high quality whole milk over processed and skim - just not a gallon a day. A small organic, grass-fed, full fat, greek yogurt , a little chèvre or some feta are all good choices. When it comes to cooking and added milk in recipes, I recommend almond milk or preferred non-dairy source, provided it’s not soy

Bread: If you have celiac or a real gluten intolerance, then you can skip this part. If you are going to indulge in bread, choose a whole grain product with minimal processing.

We all eat for emotional reasons. People eat when stressed, or sad or happy. I eat sometimes just because it’s Fall - whatever your trigger is,  just take a moment before you eat and think if you are really hungry.  The more you do this, the more aware you become of fueling your body and less about  trying to heal another need.

​Remove Triggers. Other people don't have more self control or willpower than you . They most likely have just reduced the number of triggers around them.  We will all break down and do something we shouldn't if faced with constant temptation. Don't make yourself work that hard. Simply reduce the opportunities for your body to give in. Don't buy food you have a hard time resisting. If it’s not around, it’s not part of your daily eating equation.

​Set yourself up for success. Do food prep to make healthy cooking less of a chore when you are hungry. Have good to go snacks. Bring food with you when healthy food options are not available.

I have always been bothered by the use of steroids in the fitness industry. I believe the goal of fitness endeavors should be geared around improving one's health. Sadly, I had gotten used to  steroids in traditional bodybuilding, but then they started working their way into bikini competitions. These were originally created as an alternative  format where women could have a competitive option that didn't require the need for drugs. The truth is, if there are people posing on a stage, there are steroids on the stage. I quickly became disenchanted with the whole idea of fitness related competitions.

One of the main reasons is that women who choose not to take these dangerous drugs no longer stand a chance of placing. Often, they don't realize the people who are winning are taking steroids. This leads to self blame and criticism. "I didn't train hard enough. I shouldn't have eaten that extra ounce of turkey," etc. Fitness should make you feel good about yourself. Training for a show is hard work and, if in the end, the only way to be competitive is to take steroids, what is a fitness related competition actually about?

I came across a great article by SpotMeGirl.com that outlines the details of steroids in women's fitness. My only caveat is the article states that "No one should have to disclose if they take any enhancements."  I disagree. When it comes to competing, if you walk on a stage or enter a contest, it needs to be a level playing field. If its a drug show or a drug free show, just say so.  Other than that, its a great read. Here's an excerpt and the link to read in full "Here is the kicker: most of you follow them on Instagram or Facebook and don’t realize it. No one said that steroids were only for the muscle bound bodybuilder like Iris Kyle. Bikini models and competitors alike take steroids to maintain a lean and cut figure. When it is your job, or you’re trying to make it your job, you’ll do what you need to in order to maintain a certain look. That is why while many people steer clear of steroids, there are those who benefit from it and you’d never know. How does that effect the industry though? By setting standards that many can’t attain." 

Some days you just can't face it. One more session on the bike, treadmill, or stair machine feels like it will kill you. When cardio dread hits you, just break it up into smaller parts. For example, do ten minutes of cardio in the beginning of your work out, train a body part, do ten more minutes, train another body part, and finish up with a final ten minutes on your cardio machine of choice. It's easy to skip it when you aren't feeling it, but by knocking it out even when you don't want to will get you over the cardio blues.

We all have the same problem - we run out of time so frequently, it feels like we are never going to catch up with all the things we need to do. We try scheduling and making lists, but somehow time always slips away and things don't get done.  I think this problem can be simplified to reach a level where nothing falls through                                                                          the cracks, and we actually start to take on more than we thought possible before.

There are too many things pulling at us through technology that split our attention and often steal our productivity.  You don't need to comment on every posted pic.  You aren't missing out on anything.  If you can free your mind from the need to check in with social media, your time will open up significantly.  I'm not just talking about the time spent actually looking at your device - I'm combining that with the headspace you use automatically telling yourself that you need to look at your phone every thirty seconds.  Turn your phone off.  Give yourself  a break from your tech habit.  You will see that you really haven't missed a thing, and you have reclaimed minutes - and potentially hours everyday.

This one is pretty simple.  Those few moments of "snooze sleep" never help.  I feel it can even set a daily tone of procrastination that results in low overall productivity.  The personal freedom you will know by having the discipline to get up and attack your day feels so much better than those few extra minutes of restless sleep

Here's the drill - Get a monthly planner.  Take bites out of the year in 30 day segments.  Write what you have to do in black on every day.  For example, "Pay Rent", is a black ink item.  Then,  write in red for things you are going to do for yourself.  "Go To Yoga" , would be a red item.  Then,  in green, write up your goals.  Even something like "Paint The Bathroom Door".  Write it down, and make it real.  Just looking around and hoping you will get to it won't get it done.  Consider this calendar your appointment book with yourself.  It manages your must-do items, your personal health and wellness, and serves as a tracking system for the other little chores that slip away.  This is not a calendar on your phone with all the built in distractions.  It's paper.  And pen.  Like in the old days.  Before phones.  When things got done....

Just a little reminder to wear your sunscreen DAILY. We have come so far from when this ad was created - Tanning leads to premature aging and collagen breakdown that is often difficult and costly to reverse (if it's even possible). If you are still laying out, you are killing yourself. Literally.

This summer, many of us will be stepping away from our regular lives to get some much needed R&R. The best way to have a great trip is to not come home with extra pounds and cravings that are hard to kick. Don't worry  - staying on track and making the most of your vacation can go hand in hand.

The best tip I can give, is to stay away from the buffet. These staples of resort dining can lead you to pile on unnecessary calories, and send you into a craving tailspin. It's best to order a la carte, but if you must eat at the buffet, I suggest using two smaller plates. The first one is for your nutritious green vegetables and items that typically make up your normal eating routine. The second is for sampling a few of the things that look interesting. This will allow you to fill up first on healthier things, as well as give space for some dietary cheating. After all, it is a vacation.

When I'm away from my usual gym, I also think of it as a break from the way I would normally work out. If you are somewhere that offers group classes, then take one that you have never taken before. That will make it fun and will give you something to look forward to. I also like to do two short sessions rather than one long one. For example, if I take a yoga class in the morning, I may do 20 minutes of core later in the afternoon. It's a good idea to coordinate your later session with happy hour. You can avoid unnecessary afternoon calories and alcohol by keeping this appointment with yourself. I feel much fresher going to dinner knowing I did something good for myself over having that extra Mai Tai. And that's not even mentioning those bar snacks that always seem to disappear...

I like to do a little exploring when I'm in a new place - I get a feel for the culture and sometimes I can even learn something new. I enjoy trying activities like a day tour on a bike, or paddle boarding to a more remote snorkeling spot. These non-motorized outings can often lead you to locations that many people don't get to see and really add to the beauty of the place you are visiting. Hidden gems are hard to find, but of you are willing to put in a little work, the locals will show you why their home is such a special place. Try this - make a one to one trade - if you rent jet skis, then next you are going to try windsurfing. You won't regret trying something new.

This summer, take a trip  and get away from it all. Just don't come home with work to do to get back to where you were before you left. Proper food choices, staying hydrated, and getting a couple of short work out sessions a day in can all come together to making it your best trip ever. Just remember...Sunscreen, Sunscreen, Sunscreen.

I recently had a client complain to me that the weight she wanted to lose wasn't coming off. She had been good about her workouts, had cut calories and maintained her nutritional requirements. What was the deal?

When we broke down what was going on, I discovered that she had opted to replace a couple of meals each day with protein shakes. Seems reasonable. Loads of nutrition, easy to digest,  you feel full and it keeps your diet on track. The label even says meal replacement. At first blush, this sounds like a real time saver and a true diet hack. WRONG.

Here's the problem. We all want our metabolisms to be like turbine engines, burning through everything we throw at them. Meal replacements and protein shakes are built on the backbone of predigested proteins and nutrients. You simply don't have to work as hard to break them down and put them to use. It's a digestive vacation that may give you a lot of nutrition, but your machine simply is not going as hard as you want for optimal results.

When putting together your diet and nutrition plan, it's ok to occasionally use a protein shake to mix things up. When you use shakes as a mainstay, you are headed for trouble. Supplement means "in addition to". These drinks were never meant be the bulk of your diet. To keep your metabolism running in top form, as always, eat green, eat lean, and now you know, shakes sometimes.