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spring cleaning your life

How to Prepare for Summer Like a Dragon Queen.

This weekend I took a break from ‘Thrones to play some ball with my one part labradorable and one part labra-crazy dog Josie, when the ball rolled under the couch.

When I bent down to fish out the toy, I came face to face with either the world largest dust bunny or an actual bunny that died sometime over the winter under my couch. I wasn’t so much shocked by what I found, but more amazed. How in the heck did that thing get under there and, more importantly, when did spring pass me by?

Is this weekend really the “official” kick off to summer? Already?

Here is where I my twisted mind did a little finagling. Yes, Memorial Day is the summer season, but spring isn’t officially over until mid-June, so technically I didn’t miss spring cleaning and I have a few more weeks to get it done. Score! That gross dust bunny is safe for a few more weeks. I think I will name him Herman.

Since spring is still upon us – it’s time for the “out with the old and in with the new” mindset. In Wisconsin (holla fellow Cheeseheads!) spring is the time when everything comes to life again! It really is a magical thing to see.“Spring really is the perfect time to do an ‘out with the old and in with the new’ makeover on yourself.”The gross, dull, blah landscape is blooming with flowers and green grass, trees are getting their leaves, farmers are planting their crops and cutting hay and – best of all – millions of pale human beings are crawling out of their winter hiding spots like White Walkers in droves hoping to catch a glimpse of long-anticipated sunlight!

Spring really is the perfect time to do an “out with the old and in with the new” makeover on yourself. Healthy local produce will be available soon so we can start cooking Pinterest-ready Summer Barbeque fare, and what could be better than getting a great workout outside in the fresh air? Take a hint from Mother Nature and start a “Spring Cleaning Routine – The Health and Fitness Edition” and renew yourself! Follow these four steps and you will feel like Khaleesi herself.

Here are a few tips to help you get on the right track:


I recently did this after poorly timed Large Depth Charge (coffee with 3 shots of espresso) that kept me awake until 2 am. If you want to start eating better, you have to start shopping better. And if your pantry, fridge or freezer is stocked with junk food, you will be tempted to reach for a bag of chips over carrots when you are having a snack attack. Get out a bunch of bags start loading them full of all of the foods that do your diet more damage than good. Donate what you can to a local food shelf and toss the rest in the garbage.”If you want to start eating better, you have to start shopping better.”Pop, cookies, chips, cookies, soda, sugary cereal, candy – sayonara! And if you feel bad about tossing out these items, think of it like this: waste is better than it being on your waist. And while you are at it, check expiration dates on the healthy food and spices that you are keeping. Don’t judge me, but I found a can of black beans in my pantry from 2009 and fennel seeds that may have been from a pinterest idea 5 years ago.


Woohoo for you! Once you have all of that junk out of your home, now it’s time to fill the kitchen back up with clean, real, whole foods. Think of it this way – if it grew from the earth or had a mother, then it’s a real food. (our supplements grew from the land of unicorns, milk and honey, so they are the exception to this rule*).

Load up with colorful produce (buy what’s in season and organic if you can), whole grains (quinoa, brown rice, amaranth, spelt, oats), hummus, beans, lentils,  sweet potatoes, lean meat, water-packed canned tuna and salmon, and eggs. Don’t forget to restock your spice cabinet (throw out any spices that you haven’t used in a year).

PRO TIP: Stock up on ALL FLAVORS of APOLLO®  Protein Powder so you have tons of options for fast and healthy meals like smoothies, protein baked goods and smoothie bowls.


I hate the term detox because it makes me think of those silly teas or drinks that make you poop over the moon. Spending hours on the toilet and draining your cell battery googling way to make it stop isn’t my idea of a fun weekend. So don’t panic. I’m not talking about that kind of detox nor the starving or fasting kind. I want you to eat healthier, make more sensible choices and cut back on the things you know aren’t the best for you.

  • Drink more water. Aim for ½ – 1 gallon a day.
  • Eliminate or cut back on alcohol
  • Consume a protein and a produce (fruit or veggie) at every meal
  • Cut out all refined sugar and flour
  • Eat 4-6 small meals to stabilize your blood sugar and stay energized
  • Limit starches to 3-4 servings a day
  • Include 2-3 servings of healthy fats (olive oil, nuts, avocado) to your daily diet
  • Try adding a fat loss supplement before breakfast that helps partition carbohydrates (our VULCAN is of course the best one around)


The weather is no longer frightful, so taking your workout outdoors is delightful! This beautiful weather will be gone before you know it so take advantage of it. Hit the pavement or trails for a run, hike or bike ride. Dive into the water for a swim or paddle. Or, my favorite, do an outdoor bootcamp. Check out local classes (or better yet- find a #UnicoPowered BBG or TIU group workout near you!) to find one to rock you into shape or make one up of your own. I love going to a park and taking over the jungle gym. Planks on a swing, pullups on a monkey bar, tricep dips on a ladder, pushups on a bench, stealing a kids pb&j sandwich and then running away – so many activities!

PRO TIP: Power up with ATHENA®  or ADONIS®  before your workout and refuel with APOLLO®  Pure Protein