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Blog

On Vacation & On Track

6/13/2018

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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.

Managing The Food

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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.

Getting Your Work Out In

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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...

Finding Opportunities

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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.

Hit The Road!

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.
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Holiday Fitness Challenge -STARTS NOW!

12/17/2017

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OK Ladies - I know all the excuses. It's the holidays, your kids are home from school, you have shopping to finish, parties to attend, and blah, blah, blah. Save it. None of these things should keep you from taking care of yourself during the holiday season.

So many people charge into the new year behind the eight ball because they put their fitness on the back burner, and over indulge in every way.  Why put yourself in a position to be under the power of a huge New Year's Resolution? By keeping yourself on track throughout this time of year, you can start 2018 with a head start on making it your best year ever.
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I'm encouraging all of you to get in just 30 minutes of cardio a day from today through January 6, 2018. It doesn't matter what you choose - just put the time in. It comes to 20 sessions - just 10 hours out of the 480 hours between now and then. I'm not asking for much.  

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​My best advice for this challenge is to set your alarm and knock it out early. Not only will this free up your day for all your holiday fun, but it will be a good motivator to hold back on the alcohol. Make this appointment with yourself and keep it.

If this is the only thing you do for yourself between now and then, you  will be well on your way to a healthier new year. Keep your fitness as a lifestyle choice that you commit to  daily. The reward of a better you will be the best gift you can get.
Let me know how you do!
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Maintain Your Hard Work And Still Enjoy Your Vacation!

2/2/2017

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Ok. You worked hard to get ready for vacation. You took care of your skin. You exercised regularly, ate well and, frankly, are ready for some fun. But you can enjoy yourself and still not lose all the progress you made. By making the majority of your selections healthy, there is room for some treats, drinks and yes, fun on your vacation.  :)
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Use a good mineral based sunscreen instead of foundation. It will look more natural and protect the skin.
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Healthy meals made up of grilled or baked fish, tomatoes, peppers, onions and guacamole.
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Make sure you move. Laying by the pool all day doesn't burn calories . Go for a walk or a jog on the beach. You'll feel better and have more energy!
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Always wear sunglasses and a hat.
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Healthy Body Smoothie made from spinach, grapefruit, ginger, apple and celery
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Breakfast - have the restaurant make an egg white omlette with vegetables such as mushrooms spinach and tomatoes. Add a side of grapefruit slices and pomegranate seeds.
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When deciding what to drink, choose lower calorie options such as tequila or vodka with club soda and a lime. Be sure to avoid sugary drinks and high calorie mixers.
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A Holiday Treat With The Added Benefits of Black Strap Molasses 

12/8/2016

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I love everything about holiday food, especially the smell and the fun of making holiday cookies. That being said, like most people I rarely have a lot of time and I don't want to feel guilty about what I eat. That is why gingerbread people are one of my favorite holiday treats. Not only are they delicious, but because of the spices and molasses used, they have all kinds of health benefits!! So read up then eat up.  
Note: For a GF version just swap out the flour with GF all purpose flour.
Recipe
Ingredients:
2 1/4 cups all pupose flour (about 10 oz)
1 1/2 tsp ground ginger
1 tsp ground cinnamon
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp nutmeg
1/4 tsp ground cloves
3/4 cup coconut sugar
1/4 cup butter, softened
1/2 cup blackstrap molasses, unsulphured
1 large egg

Decorations
1 1/4 cups powdered sugar
2 tbs 2% milk or unsweetened almond milk
1/4 cup colored  sugar sprinkles

Instructions:
1. To prepare the cookies, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 6 ingredients (through cloves) in a large bowl, stirring with a whisk.
2. Place granulated sugar and butter in a large bowl, beat with a mixer at medium speed until smooth and well blended. Add molasses and egg; beat until well blended. Stir flour mixture into sugar mixture until well blended. Divide dough in half, shape each portion into a flat disk. Wrap dough portions separately in plastic wrap; chill 1 hour or until firm.
3. Preheat oven to 350°
4. Remove dough portion from refrigerator, remove plastic wrap. Roll dough to a 1/8-inch thickness on a floured surface. Cut with a 3-inch boy or girl cookie cutter. Place cookies 1/2 inch apart on parchment paper- lined baking sheet. Repeat procedure with remaining dough. Bake at 350
° for 11 min or until edges of cookies are lightly browned. Remove from pan, cool completely on wire racks.
5. To prepare decorations, combine powdered sugar and milk, stirring until smooth. Spoon mixture into a heavy duty zip top plastic bag. Snip a tiny corner of bag (may also use your own piping devices) Pipe onto cookies. Decorate as desired with sugar sprinkles. 

Benefits of Unsulphured Blackstrap Molasses:

Rich in iron - Two tablespoons of blackstrap molasses contain 13.2 percent of our RDI of iron, which our bodies need to carry oxygen to our blood cells. People who are anemic (including pregnant women) will greatly benefit from consuming 1-2 tablespoons of blackstrap molasses per day.

Good for your hair - One serving (two tablespoons) of blackstrap molasses contains approximately 14 percent of our RDI of copper, an important trace mineral whose peptides help rebuild the skin structure that supports healthy hair. Consequently, long-term consumption of blackstrap molasses has been linked to improved hair quality, hair regrowth in men and even a restoration of your hair's original color! 

Safe sweetener for diabetics - Unlike refined sugar, blackstrap molasses has a moderate glycemic load of 55. This makes it a good sugar substitute for diabetics and individuals who are seeking to avoid blood sugar spikes. Moreover, one serving of blackstrap contains no fat and only 32 calories, making it suitable in moderation for a weight loss diet.

High in calcium and magnesium - Blackstrap molasses contains a mineral profile that has been optimized by nature for superior absorption. For example, two tablespoons of blackstrap molasses contain 11.7 percent of our RDI of calcium and 7.3 percent of our RDI of magnesium. Both of these minerals aid the growth and development of bones, making blackstrap a good safeguard against osteoporosis and other bone diseases.

Additional mineral content - Two tablespoons of blackstrap molasses also contain 18 percent of our RDI of manganese (which helps produce energy from proteins and carbohydrates), 9.7 percent of our RDI of potassium (which plays an important role in nerve transmission and muscle contraction), 5 percent of our RDI of vitamin B6 (which aids brain and skin development) and 3.4 percent of our RDI of selenium, an important antioxidant.

Laxative qualities - Blackstrap is a natural stool softener that can improve the regularity and quality of your bowel movements.

Nutrition : Yields about 5 dozen cookies (serving size is one cookie) 
Calories per cookie:  56 , Fat 0.9g, Protein 0.6g, Carbs 11.5g,  Fiber 0.2g
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Great Holiday Gift Ideas -  With Benefits To Last Throughout The Year!

12/4/2016

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Fabulous Facial  {50 min $119} Customizable complexion perfection. A plan based on your skin’s needs that includes cleanse, steam, extractions, masque and mini massage for face, neck and chest. You will feel great and your skin will look rejuvenated! Call EncoreMedSpa @ 925.932.1843 to book with Colette. Holiday Promotion: Buy 2 face treatments receive one free (of equal or lesser value)
Great Fitness Clothing and Accesories from Carbon38
Below are two of my favorites
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Selene Nux Hoodie from Carbon 38 $68 Use my code COLETTEKUH50 for an additional discount on purchase
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Vie Active Rockell 78 Leggings $98 Use my code COLETTEKUH50 for an additional discount on purchase
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Baby Soft Feet - Seriously, this creates new baby soft feet in about one week. Say goodbye to cracked, hard old looking feet. Simply wear the infused booties for one hour and you will see amazing changes after your feet peel to reveal new fresh skin.
Only $25 and makes a great stocking stuffer. To purchase go to Shop at S-team. If you are located in SF Bay area you may use the code FreeShip  at checkout for free shipping.

Anti-aging Face Treatment  - Men and women alike can benefit from Skin Tight treatments to naturally help increase collagen and restore a more youthful look. Prices range from $150- $300 depending on treatment area. Call  EncoreMedSpa @ 925.932.1843 to book with Colette ​
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Barrebelles Training - Semi-private training for up to 5 people. Combines both weights and barre exercises  - for women and girls only. Also a  great way to teach young women how to take care of their bodies for the rest of their lives. To schedule go to S-TeamSB to Book a Training.
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Chocolate Truffle Facial  {50 min $120}. A decadent enzyme facial with pure cocoa powder combined with physical and chemical exfoliators and antioxidants for a silky smooth, glowing complexion. Treat yourself or someone you love. Add a take home chocolate truffle exfoliator to maintain your glow.   
Call EncoreMedSpa @ 925. 932.1843 to book with Colette. ​​ Holiday Special: Buy two facial treatments recieve one free!

Semi Private or Private Personal Training Sessions -  A great gift for someone interested in changing their body. They will be provided with the tools needed to make lifelong improvements. To schedule go to S-TeamSB to Book a Training.
Nutrition Consultations - Learn how to eat to create the body you want. Email with details of what you want to acheive for a personalized fee structure. For more information g to S-TeamSB.com
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S-Team Skin & Body Gift Certificates - Not sure exactly what they want? Buy a gift certificate and let them choose. Every gift certificate purchased over $100 comes with a Free Baby Foot peel! Order Now!
If you have questions regarding booking or purchasing, or just want some more information, please Email
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Fit Pumpkin

10/10/2016

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It's Fall which means pumpkin must work it's way into my diet. Here are two yummy treats that I can enjoy completely guilt free! Muscle Egg Pumpkin Spice Protein Drink and ONE Pumpkin Pie protein bar. Hits the spot and satisfies my Fall cravings :)
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Taste of the Holidays Without the Guilt!

12/2/2015

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Christmas is one of my favorites times of the year but it's also when I need to tighten up my resolve to keep from putting on the holiday pounds. It can be hard to resist all of the temptations this season brings. I realized that most of the time  that I was tempted to eat something, I wasn't actually hungry but rather, craving the comfort only holiday flavors can deliver. That is when I started incorporating the scents and  flavors of the season to cure my diet crushing holiday cravings. I noticed that  holiday teas fit the bill. They come in delicious flavors like Candy Cane, Sugar Cookie, Caramel Apple, Nutcracker, Sugar Plum Spice and Gingerbread. Now I  can get the taste without any of the guilt.

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Sometimes you need something thicker with mouth texture to satisfy you.
​Holiday coconut & almond milk are a great option. 
​Use them alone or as a festive replacement in recipes.
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Looking for something sweet with a crunch?. Holiday candy canes in flavors like Chocolate Mint, Cinnamon Bun and Hot Chocolate at 60 calories, though not nutritious, can be a  less damaging splurge.
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​Ok these aren't edible and they won't fill you up but sometimes the scents from holiday flavored lip balm and candles can provide the needed sensory experience. And in this case you can have as much as you want! 
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    Colette Kuhnsman

    This blog was created to provide information as it relates to skin, body and food health.

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Certified  Paramedical DMK Skin Revision Clinic
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Tuesday  12pm - 5pm
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Email

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  • HOME
    • ABOUT >
      • Perks
      • Fitness Classes
      • Just for Fun
    • CLIENTS >
      • Body Raves
      • BOOK NOW >
        • Service Details >
          • Botox Boutique/Injectables
          • Face Treatments >
            • Curated Facial Collection
            • DMK Enzyme Treatments
            • Hair Removal
            • IPL & Photofacials
            • LED Light Therapy
            • Microcurrent Face
            • Micro Nano Needling
            • Peels
            • Plump & Tight - Viora ST
            • Sculplla - H2 Filler Facial
            • Thermoclear - Spot Remover
          • Plasma Lift
          • Body And Scalp Treatments >
            • Smooth & Sculpt
            • Body Micro Needling
            • Scalp Microchanneling
          • Color Analysis
          • Fitness Plans
          • Nutrition Plans
      • Skin Raves
  • Shop
  • Blog
  • WHAT'S NEW
  • MEMBERSHIPS
    • Fitness Membership