Keep the holiday weight off and stay accountable!

Hello,

I hope you are all ready for the holidays, all your decorations are up, shopping is done, and you only have fun family stuff ahead of you. Around this time of the year we are rushing around trying to cross  items off of our lists. Attending parties, family gatherings, and celebrating life. It can be hard to have self control, to monitor portions, to not over do it on the celebrating. It is possible though, and I want to help you.

You don't need to wait until January 1st to start your New Year's resolution, you can jump start it NOW! Yes, I said NOW. Stop making excuses and waiting for dead lines that might not ever come. Do you know that only 8% of people stick with there fitness New Year's resolutions?!!!! That is ridiculous! Let's change that number together! I want you all to succeeded, I want all of you to go above and beyond what you thought you could do. Start now, today even! Here are some simple rules to help you, anyone can do them, and you can start this very moment if you want. Grab your friends because everything is better with a buddy.

I myself am starting an accountability group on Facebook that is open to anyone who wants to join. It is completely free. Feel free to join mine or start your own! :) We start Monday the 15th and go for 10 days that takes us up right to Christmas the 25th. We will be creating those wonderful habits to get us right up to that curtail time and keep us all fitting into our New Year's Eve outfits!

Here are the rules: 
1. Post on FB everyday- This will hold you accountable because everyone else in the group will be doing it as well.

2. Find a workout and stick to it- you can pick anything walk 60 min 2 x week, find a lifting program to do 5x week, or even an at home workout you can do for 30 minutes 4 x week. It can be anything just stick to it! Below there are some links I have posted if you need ideas! :)

3. Eat 4-6 planned meals a day- with all the preservatives and crap out there, make your own meals! They are guaranteed to be healthier than anything you will get from a fast food chain or restaurant. Stick to natural items veggies, fruits, complex carbs, natural proteins, and of course good fats! :)

4. Encourage your team-whoever is doing this with you in your FB group. Give them positive feedback reinforce them, let them know that they have your full support.

5. Drink a protein shake as one of your snacks throughout the day-I suggest Shakeology, it is my favorite and has the most nutrients. It's not just a protein shake it's better!

Those are the tips! I hope they help you! Create a group for that support or message me and join mine! The more the merrier! I am also giving prizes away as well, double bonus! Whatever you choose to do, just remember you are strong and you can do anything you put your mind too!

Suggested Workouts: 

http://www.mensfitness.com/training/workout-routines/8-at-home-workouts-to-lose-weight-and-build-muscle

http://www.bodybuilding.com/fun/top-5-home-workouts-from-forum.html

• Bodybuilding.com has a number of different workouts it's a great site

https://www.teambeachbody.com/beachbody-challenge (e-mail ahiben16@gmail.com) 

http://neilarey.com/workouts.html

• this website is kick ass I love it! 

Enjoy everyone! Have an amazing day! 

xo

Tuesday Good Morning Workout! :)

Hi Everyone!

I hope you have a wonderful day! Try this quick workout to get your day going! :)

Enjoy and reward yourself with a sweat! :) 

xo 

Thanksgiving workout, keep fighting the holiday bulge

Hey all,

With Thanksgiving tomorrow I thought I would help you stay on track and beat that holiday bulge! Try this out, there is no equipment needed so you can do it everywhere and anywhere, with anyone! Get the whole family involved!

Enjoy and have a wonderful Thanksgiving!

xo 

Ready to Succeed this Holiday Season! Free 5 Day Clean Eating Challenge!

Alright folks it's time to #jumpstart those #resolutionsit's time to say that you reached your #fitness #goalsand then beat them! I'm hosting a COMPLETELY FREE 5 day clean eating challenge starting Dec 1st. It will give you all the tools to #succeed including a #grocerylist day to day #mealplan daily #motivation and a #community to help you stay on track! I am only excepting 10 people and 2 slots have already been filled. Please message me or write your e-mail below.

Quick and healthy snack that you can take anywhere with you

Hey all you health addicts,

I hope you are gearing up and preparing for battle with these awesome holiday parties and of course Thanksgiving coming up. All those yummy treats and awesome dinners your families will be making. I have already posted some tips that can help you stay on track with your fitness goals, today I want to share with you this awesome snack that I have found.

This quick, easy, and healthy snack is called Shakeology! I have been using it for about two weeks now and I am loving it. I am always on the go and when I get home to walk my pup I'm starving, but I know that I'm going to eat dinner soon with my man. I don't want to eat anything too big so this is the perfect amount of nutrition and calories!

Let me tell you more about the product! It helps you lose weight, it helps you detour from junk food because you will feel full and satisfied with this one drink, helps increase your energy, and improves digestions and regularity.

It does this because it is loaded with 70 super nutrients:

• Proteins, vitamins and minerals which help reduce hunger and cravings.  
• Antioxidants and phytonutrients that help to detoxify and protect the body against free radical damage. 
• Adaptogen herbs to help increase and combat stress
• Prebiotics, probiotics, fiber and digestive enzymes to help with digestion and promote regulairty

This drink will make you feel fuller for longer and this means that you will be less likely to snack. This also means feeling more energized for your day! :)

I have tasted plenty of shakes in my day, and let me tell you this one actually tastes good! I have the chocolate vegan, and it is so yummy! Not all of the flavors are vegan, but I prefer it when given the choice. Also, the site offers tons of recipes that I can't wait to try. This is now a part of my daily ritual! My family and friends are excited to try it out and I think that it makes for a great christmas present as well.

I am always trying to think of healthy gifts to give. I want to spread health and fitness and this is a great way to do it! If you have more questions or want to try it out please visit my website.

This is such a wonderful product and I am so happy to be a part of it! I hope that if you are having troubles trying to make a healthy snack or are always on the go and don't have time for it that you will give this a shot!

Until next time..

Pistols..Out xo

11/12 Leg day, HIIT, and Abs

Hey everyone,

I hope you are doing great and sticking with those fitness goals. I know with the holiday season it can be hard. You just have to stay focused and be firm about your goals. If you missed it, I did a post on how to keep the weight off for the holidays check it out!

Here is my workout for today, feel free to try it out! That is why I post! :)

HIIT training: 6x

• Thrusters 30 sec 
• Rest 1 min 
• Jumping Lunges 30 sec 
• Rest 1 min 

Abs: 

• Bicycle 30 sec 
• Rest 30 sec 
• Sit up V 1 min 
• Rest 20 sec 
• Spiderman climber 30 sec 
• Rest 30 sec 
• Plank Fail 

Legs: 

• BB Squats 3x10-12
• Hex Bar Squats 3x8-10
• Leg Press 4x12-15
• Lying leg curls 4x10-12 
• BB Box step up to curtsy squat 3x10-12 

How to keep the weight off during the holiday season

Hi everyone, 

I hope you had a great weekend and you are well rested and ready for a new week! The holiday season is rapidly approaching and the next time you blink it will be here. For most of us we know that the over eating is about to come in the form of a huge tidal wave. It is cold outside, we are jolly, surrounded by family and friends that we feel completely comfortable around. 

During this time of the year the average person will gain 7-10 pounds. Not a good way to go into that new years resolution, you keep repeating every year hoping that this year will be different. Instead of waiting for January 1st to begin your new path, to a sexier version of yourself, why don't you start right now?! 

I want to help you get through these holiday festivities and stay committed to your health. Below are 7 tips that can help you. 

1. Choose Success 

If you think you can do it, you will do it. Our will power is so strong you just have to want it badly enough. Good thoughts are followed by good actions. You need to make a consciously decision to remain fully committed to your fitness plans through the holidays. Don't even contemplate failure, the second you give in it can end up leading to a downward spiral, and next thing you know you have downed 6 chocolate chip cookies and are about to start on the peanut butter. You have to think it, own it, and stick to it. 

This is a choice you are making, how badly do you want to reach your fitness goals, or simply how happy would you be if you came out at the end the same weight you are now! Choose carefully, and think who you are doing this for, the most important person you know, YOURSELF! ;) 

2. Never Attend a Party Hungry

Arriving at a gathering with many tempting food choices when you are famished is dangerous! In order to not over indulge or be stuck eating some processed garbage you don't really want to be eating, plan ahead.  Make sure you are eating 5-6 small, healthy, well-balanced meals each day. Make sure you eat one of those small meals or have a protein shake about 30-60 minutes before attending a holiday get-together, even if the get-together is a meal! This will help you eat less, and become fuller faster! :) 

The idea here is that you will be far less likely to overindulge and you won't be inclined to eat everything in sight. With both your appetite and conscience in check, you'll find greater enjoyment and satisfaction in the modest amount of food and drink that you do consume. 

3.

3. You Can't "BANK" Your Calories 

This is not a thing, and this is not how your body works. You simply CANNOT starve yourself all day, planning on eating whatever you want at the party you are going to that evening, and expecting there not to be any consequences. Your body is a machine and it needs fuel! If you starve yourself in anticipation of overindulging, you'll ENSURE storing every single morsel as the horrid three letter word..... FAT. Make sure you are intaking those 5-6 meals everyday, and again if you need to just grab a protein shake before you head out. 

4. Find the Real Food (aka Fruits and Veggie trays) 

Every holiday spread includes some kind of fresh fruit or vegetable tray. Locate these yummy and nutritious foods and fill your plate up first with veggies and then on your next round fill up with fruit. Oh yeah and if you are wondering about that dip, just stay away. The bulk and water in the veggies will quell your appetite and you will be less able to eat as much "junk."

%5

5. Hydrate with H20

Before grabbing an alcoholic drink OR make a beeline for the buffet table, get a glass of good ole H20 and sip on that first.

Good Rule Of Thumb: For every glass of wine or holiday "treat" that you consume, drink one glass of water.

The water will keep you rather full and will definitely curb your desire to over-indulge in food or drink. Just make sure that you locate the restroom early in the evening!

6. Bring Eucalyptus

Yes, you read that correctly, I said Eucalyptus! It's true... if all else fails and you're having a hard time making good decisions at a party, suck on a sugar-free Halls Eucalyptus drop. I can assure you... absolutely NOTHING tastes good after having that flavor in your mouth! Especially cheesecake.

7. Keep Your Eye on the Prize 

Plan your training sessions every week! You can even try a new plan, there are plenty of classes, gyms, challenges you can join. You can even workout in the comfort of your own home! Check out this site for awesome deals on at home workouts. Treat your workouts as a regular appointment that you cannot and will not miss. Book yourself in your calendar, with an alarm. If you remain consistent with your training, you will enjoy an elevated mood and have MUCH more energy for holiday shopping and happy gatherings.

Finally, January 1, 2007 WILL Arrive... and I can promise you this: It will be much harder to get back into your training routine after the New Year, than it is to remain committed right now. Your personal fitness goals need not be a casualty of the season. 

Alright team! Now it is up to you! I believe in you and you can do it! Let's all work on it and you will be happy knowing that you have a team of people behind you, supporting you! Keep on training, plan ahead and be reasonable. 

Until next time...

Pistols...Out! xoxo

Flu Fighting Foods

Hello Everyone, 

Hope you are all doing well! I've been super busy with my new move, things are still a little crazy and we have no internet so I haven't been able to blog as often as I'd like, but I'm trying to get them in. None the less... are you trying to keep it healthy this season?! Check out these awesome flu fighting foods! 

Mushrooms 

Mushrooms used to get overlooked as a health food, but they possess two big weapons you need this flu season: selenium, which helps white blood cells produce cytokines that clear sickness, and beta glucan, an antimicrobial type of fiber, which helps activate “superhero” cells that find and destroy infections.

One of the best ways to ward off any flu is to build up your overall immunity. Dave Grotto, author of "101 Foods That Could Save Your Life," reveals 9 foods in addition to mushrooms that provide top doses of the vitamins and nutrients you need to protect and defend against illness. Click the arrows above to see more.

Fresh garlic 

Strong-smelling foods like garlic can stink out sickness thanks to the phytochemical allicin, an antimicrobial compound. A British study found that people taking allicin supplements suffered 46 percent fewer colds and recovered faster from the ones they did get. So start cooking with it daily — experts recommend two fresh cloves a day.

Wild-caught salmon 

In a recent study, participants with the lowest levels of vitamin D were about 40 percent more likely to report a recent respiratory infection than those with higher levels of vitamin D. Increase your intake with salmon. A 3.5-ounce serving provides 360 IU, and some experts recommend as much as 800 to 1000 IU each day.

Tea 

Researchers at Harvard University found that drinking five cups of black tea a day quadrupled the body’s immune defense system after two weeks, probably because of theanine. Tea also contains catechins, including ECGC, which act like a cleanup crew against free radicals. Grotto suggests drinking one to three cups of black, green or white tea every day.

Yogurt 

The digestive tract is one of your biggest immune organs, so keep disease-causing germs out with probiotics and prebiotics, found in naturally fermented foods like yogurt. One serving a day labeled with “live and active cultures” will enhance immune function according to a study from the University of Vienna in Austria.

Dark chocolate 

Nutrition experts agree that dark chocolate deserves a place in healthy diets, and a study published in the British Journal of Nutrition says it can boost your immunity, too. High doses of cocoa support T-helper cells, which increase the immune system’s ability to defend against infection. Sweet!

Oysters 

Zinc is critical for the immune system — it rallies the troops, or white blood cells, to attack bacteria and viruses like flu or cold. One medium oyster provides nearly all of the zinc you need for a day, while a portion of six gives you over five times the recommended amount.

Almonds 

Heart-healthy almonds provide the immune-boosting antioxidant vitamin E, which can reduce your chance of catching colds and developing respiratory infections according to researchers at Tufts University. You’ll need more than a serving of almonds for your daily dose though, so try fortified cereals, sunflower seeds, turnip greens and wheat germ, too.

Strawberries 

Even though vitamin C-rich foods (hello, oranges!) are probably the first thing you think of when you feel a cold taking hold, Grotto says the illness-preventing power of that antioxidant is debatable. That said, some studies show it can reduce the intensity and duration of cold and flu, so it’s worth a try. One cup of strawberries provides 160 percent of your daily needs.

Sweet potato 

Beta-carotene improves your body’s defenses. It’s instrumental in the growth and development of immune system cells and helps neutralize harmful toxins. Sweet potatoes and other orange foods like carrots, squash, pumpkin, egg yolks and cantaloupe are top sources.

 Enjoy and stay healthy! 

:) 

5 tips on how to keep your healthy habits in check

Hello all my fitness lovers! 

I hope you are having a great week! I can't believe it's already Wednesday! This week is flying by! I wanted to share with you today five awesome tips to keep your kitchen in order, and to help you reach your goals even faster. These are easy things that you can do to keep your kitchen ready for those moments that you have cravings, are running late, or just looking for a quick snack! 

I hope this is helpful and keeps you moving in the right direction! 

#1 - And the biggest thing that sounds so obvious, but a lot of girls forget to do: Get rid of everything in the kitchen that's getting in your way. You won't eat what you don't have in your house and you will eat what you DO have in your house.

#2 - Pin something inspiring to your fridge! This way you can remember your goals and 1) not be tempted to eat out of boredom or stress and 2) make good choices when you are genuinely hungry.

#3 - Have a fruit bowl on your counter. Not only is it pretty (and something you can paint a still life of if you get bored), a piece of fruit is a great grab-and-go 100 calorie snack!

#4 - Get your pantry to work for you not against you. Keep it stocked with portion-controlled snacks like 100 calorie bags of almonds and 100 calorie bags of popcorn. It's way less easy to over-snack when everything's portioned for you.

#5 - Keep a sexy fridge. Have veggies cut up and ready to munch on at all times. They're a great way to distract yourself if you're hungry while cooking dinner. Hard-boiled eggs and string cheese are also great filling low-calorie snacks to have on hand. So are Greek yogurt and cottage cheese.

Have a great day! 

Much love... Pistols Out! xoxo 

 

 

 

 

Bi's/ Tri's and Back Lifting Workout

Hi all,

Here is a bicep and back workout for you. These are both supposed to be done on two different days. :) Enjoy and happy lifting! 

Bi and Tri Workout: 

Barbell Curls 3x10 

Seated Dumbbell Curls 3x12

Cable Curl 3x15

Close Grip Bench Press 3x10

Lying Barbell Extension 3x12

Tricep Cable Push Down 3x15 

Back Workout: 

Dumbbell Row 4x8

Seated Cable Row 4x15

Chest Supported Row 3x10

Lat Pull Down 3x12

Deadlift Variation 4x12 

Have fun and lift heavy! Get those gains peeps! :) 

Lifting Workout 10/6 and 10/8

Monday 10/6

Cardio: 45 minutes Stair master-Fat burner level 9

Weights: 

Leg press 2x15 (rest 2 min)

Lying leg curl 2x15 (rest 1 min)

Chest supported row 2x10 (rest 1 min)

Incline dumbbell chest press 2x12 (rest 1 min)

Rear delt side reassess lying on incline bench 2x15 (rest 1 minute)

Standing calf raises 2x15 (rest 1 minute)

Wednesday 10/8

Weights: 

Barbell Squat 2x10 (rest 2 minutes)

Lying leg curl 2x10 (rest 1 minute)

Lat pull down 2x12 (rest 1 minute)

Dumbbell chest press 2x10 (rest 1 minute)

Barbell curl 2x12 (rest 1 minute)

Tricep cable push down 2x12 (rest 1 minute)

Enjoy! :)

You can reach your fitness goal, you just have to want it badly enough!

Hi Everyone!

I hope you all are having a great week! It's hump day people, you are half way there! Woot, woot! :) This post is about how if you put your mind to it you can accomplish your fitness goal, and almost anything for that matter. I live by the power of positive thinking! You have to channel those good vibes and that great energy into the world to get it back. You have to believe in yourself and know that you are capable of greatness.

I have shared with you all that I used to be on the heavier side when I was younger. I want to share with you a photo that I posted last Friday via instagram....

That is me when I was about 13-14 years old in the middle and that is me now on both sides. My past keeps me motivated. Was it hard to drop the weight, did I have to make major adjustments to the way I was eating? You beat your sweet cupcakes I did! My diet back then used to consist of grilled cheese, pb&j, hamburgers, mac' n' cheese, pizza, any sweet that was chocolate, chips, pancakes, cereal, waffles, carrots, and apples not kidding that was about the just of it. 

I first began by cutting out soda and running more, I loved soccer it was my favorite but we weren't too serious at practice and I only ran tops 45 minutes straight once a week. I stated to be more open with what I ate. Not a lot, but I had to start somewhere. 

What motivated me? What was the final straw?.... BOYS... but I feel like you all saw that one coming. I had been rejected by every boy that I had a major crush on. I didn't understand why, I thought I was the shit, which I was and still am. (hey it's ok to toot your own horn every now and then and have some self pride) Anyways, the boys didn't seem to think so, so I made it my mission to make sure that one day the situation would be turned around, and I made it happen!

I worked my butt off to drop the pounds. Was it easy no, were some days hard, you bet. I wasn't going to let that stop me, and I still haven't. You have to want it badly enough, and you know what, at the end of the day it wasn't for them, it was for me. I felt better about myself, had more confidence then ever, and I saw what I was capable of. 

To this day, this situation in my life has kept me motivated and it helps me relate and understand what my clients go through and fight for. The daily struggles that come with it, and the body image issues you suffer from. It's all really tough, physically and mentally. I know it's not easy, but I have your back and I believe in you! That's why I share my knowledge and opinions with you to help you! I want you to feel that way! I want you to feel like you are the best version of you and have the very best quality of life!! That is what it is about, self love and self worth! 

I hope this has helped you in some way! If you want to read more about my story it's posted in my very first blog on this site! 

Love you all! 

Pistols..Out! 

xo 

Warrior Wednesday HIIT Workout

Monday Morning Calorie Blaster

Good morning everyone!!!

I hope you had a great weekend, and you were able to do something active! As long as you try that's all you can do! Even if you didn't today is a new day and a new week, you can start again today! Don't beat yourself up if you didn't make the best choices this weekend, that is in the past now. It is time to move forward and keep working hard towards those goals! It is a journey, there will be good and bad days, let's make today a great day! :)

Ok for those of you who need a little AM boost, or you are just looking for something fun to try out this morning, here you go:

5 rounds AFAP- (As Fast As Possible): 

• 10 Plank up downs 

• 10 Tuck jumps 

• 10 V-ups or Lemon squeezes 

• 10 Push-ups 

• 10 Mountain climbers (each leg) 

• 10 Plank Side dips 

• 10 Burpees w/ push up 

Now go kick some serious ass!!! :) 

Pistols...Out

xoxo 

P.S.

YOU ARE AWESOME! 

Lower and Upper body lifting and HIIT abs from this week 9/22-9/24

Hi Everyone,

I haven't posted a workout in a while! Here is what I have been up to this week! I hope you enjoy and you get some good use out of it.

Remember that when you are lifting weights you know the correct form to protect your body for injuries. Also, make sure that you are pushing you body, you don't want the exercise to be easy, the weight should be challenging. At least the last 3 reps should be challenging, on that note, again watch your form, don't lose it because the weight is too heavy.

Monday 9/22: 
Cardio:

• 30 minute Stair master (fat burner-level 9)
• Lyon Street steps (279 each round)-10x 

Tuesday 9/23: 

Leg Day: 

• Barbell Back Squats 4x10
• Leg press 4x15
• Romanian Deadlift 4x12 (really watch your form! see pic below)

• Seated Calve raise 4x12
• Standing Calve raise 4x15

Wednesday 9/24: 

Upper Body: 

• Bench press 4x10
• Dumbbell Row 4x10
• Close Grip lat pull down 4x8

• Seated DB shoulder press 4x8
• Barbell curl 4x12
• Lying Barbell extension 4x12

Abs: HIIT

• Rolling plank 1:00 minute
• Rest 30 sec
• Scissor Kick 1:00 minute
• Rest 30 sec
• Repeat 2-3 times 

Cardio- Light elliptical- 25 minutes 

Now get after it! :) 

Much love, 

Pistols...Out xoxo

Cauliflower Buffalo Bites!!

Good Morning my healthy eaters and goals getters!

Happy Friday! I hope you all are doing well and you are ready to kick butt today and make it to the freakin weekend baby!!! Woot Woot!

I wanted to share another awesome recipe that I tired out last week! This little cauliflower buffalo bites are super yummy! I also have an addiction to hot sauces! Buffalo chicken wings are one of my favorite foods, so I decided that this would be a good choice for me! Here is how it's done :)

Ingredients: 
1 Pack pre-cut cauliflower, or 1-head of cauliflower, which you can cut into small pieces
1/4 stick of butter
Pinch of kosher salt
Pinch of granulated garlic powder
Sheet Pan 
Aluminum Foil- (for easy clean up) 
ó cup Frank's Red Hot sauce

Instructions:
1. Preheat oven to 450F.
2. In a small bowl, melt butter, then add garlic powder and salt. Mix thoroughly with a whisk.
3. Dip cauliflower pieces in the batter until coated evenly, then place on a sheet pan
4. Bake for about 10 minutes or until the cauliflower has browned, then flip with a spatula and bake for another 5 minutes.
5. When the cauliflower is finished, place in a medium sized bowl, pour hot sauce on top and mix throughly, until each piece is coated evenly.
7. Bake coated cauliflower for an additional 8-10 minutes, or until cauliflower is crispy, and sauce looks absorbed.
8. Remove from oven.
9. Let cauliflower bites set out for at least 20 minutes before serving.
10. Enjoy!

Pistols...Out!! xoxo

Organic Zucchini Pasta with spicy sausage bites!

Hi all! 

In my recent post, I just shared with you all that I am trying to stay away from grains and processed sugars as best I can. I have cooked up a couple yummy dishes that I would like to share with you all! 

First up is Zucchini Pasta with spicy sausage bites: 

This recipe will feed 2 with leftovers or 4 :)

In order to spiral the zucchini you will need what I call a spiral slicer. The one that I have is called a

Paderno-World Cuisine Spirooli Slicer. 

 

Ingredients: (remember I try my best to only buy organic :)) 

• 2 large Zucchini 
• 3-4 Shitaki  mushrooms 
• 1 cup Spinach 
• 4 links Spicy Sausage 
• Marinara Sauce 
• Butter
• Garlic powder 
• Pepper 
• Oregano 
• Basil 

Instructions: (pre-wash all veggies before beginning! :)) 

• You want to get a large skillet and set to medium heat
• While pan heats, cut spicy sausage into bite size pieces 
• Place a slice of butter to your liking onto the pan to grease it
•  Once pan is greased to your liking, place sausage onto pan
• Spiral your Zucchini and set aside 
• Don't forget to toss your sausage around so it doesn't burn 
• Cut Shitaki mushrooms into small pieces
• Once the Sausage begins to lightly brown, add the zucchini noodles and let sauté 

• Take a small pot and heat marinara sauce to your liking ( I put in about half a jar) 
• Season sauce to your liking using the garlic powder, pepper, oregano and basil
• Add the mushrooms to the marinara and stir occasionally 
• Once meat is throughly cooked go ahead and either serve by plate or put into a big bowl mix and serve that way! :) 

Enjoy my healthy friends!! 

Much love! 

Pistols...Out xoxo