Posted By: lara



When this song comes on at the studio, it becomes the soundtrack of that session. It’s 14:35 of steady, familiar beat that everyone sweats well to. In today’s video you’ll see Niki demonstrating a sequence that we challenge you to do for the duration of Rapper’s Delight.

You can add a couple lunges, pushups, or side to side planks as long as you keep it alive for as long as Rapper’s Delight is on. It’ll be delightful!

Niki is using the valslides, but if you have hardwood or tile floor, you can use anything from facecloths to fuzzy socks for the slide effect. Furniture moves on carpet work well too.

Alternating Back Slide Lunge


Lateral Plank Walk

Repeat for the whole song!


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Posted By: angela


 This Friday is Halloween and at our house the festivities are in full swing.   Jack-o-lanterns, ghoulish costumes and massive candy hauls all seem to perfectly compliment the shortening days and crisp air, but for those of us trying to stay on track with weight-loss or nutrition plans, the temptations are everywhere.

Enjoy this devilish day without throwing in the towel:

  • Make sure to get in your workouts, and kick-up the intensity.  Strength training makes your muscles “thirsty” and HIIT sessions keep your metabolism cranking for hours.
  • Plan your splurges accordingly. If you have a Halloween party this weekend, or enjoy indulging in candy with your children while you trick-or-treat, make that your treat.  Be sure you have been on-track otherwise.
  • Don’t go out hungry.  Pre-eat a nutritious, satisfying meal such as the chili recipe below.  You will be far less likely to overdo it.
  • Keep your mouth busy: sip on herbal or green tea, or chew sugarless gum.
  • Pick dark chocolate.  It is lower in sugar and  high in antioxidants.  (Always chose one with 70% or more cocoa.)  I really enjoy dark chocolate and it doesn’t leave me feeling crummy, so I am going to stick with dark chocolate exclusively this year.  It’s a simple strategy, but a clear “rule” like this helps keep me on track when temptations become overwhelming.
  • Get the candy out of your house after Halloween.  Give it away, send it oversees to our troops or throw it in the garbage, but don’t leave it hanging around to tempt you.
  • Enjoy healthier versions of seasonal favorites, such as air-popped popcorn, home-made trail mix and apples with peanut butter.  The other night I made hot chocolate with So Delicious Vanilla coconut milk, a couple tablespoons of unsweetened cocoa powder and a bit of stevia.  It was not as sweet as the classic concoction, but deeply satisfying.
Happy Halloween!!!!
turkey chili

Angela’s Award Winning Turkey Chili


  • 2 slices of bacon, diced
  • 3 pounds  extra lean ground turkey
  • 2 onions, chopped
  • 6 cloves garlic
  • 2 (28ounce) cans of crushed tomatoes
  • 3 tablespoons chili powder
  • 3 tablespoons unsweetened cocoa powder
  • 4 teaspoons ground cumin
  • 1/2 teaspoon ground cinnamon
  • 2 tablespoons brown sugar
  • 2 fresh jalapenos, deseeded and chopped
  • 3 cans of your favorite beans (I use pinto), drained and rinsed
  • Sea salt to taste (I use 4 tsp)
  • Lots of fresh cilantro and pickled banana peppers for serving
  1. Heat a heavy bottomed 5 quart pot over medium heat. Add bacon; cook until crisp and brown, 6 to 8 minutes. Raise heat to high; add turkey. Cook, stirring and breaking up meat with a spoon, until no longer pink, 8 to 10 minutes.
  2. Add onion, garlic, and jalapenos; cook until soft, stirring often, about 5 minutes. Stir in spices, cook, stirring, until fragrant, 1 minute.
  3. Pour in tomatoes, brown sugar, 1 cup water, and salt; bring to a boil. Reduce heat to a simmer; cook, partially covered, 30 minutes.
  4. Add beans; continue cooking, uncovered, until meat and beans are very tender, and chili is thick, about 30 minutes more. Serve with desired toppings.


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