Mountain Mama Holistic Fitness

04/28/2025

Some people treat themselves to clothes or a decadent night out, I buy fancy protein powders! Haha 🍋 I have been eyeing this Truvani Lemon Cookie Protein for several months and decided to splurge on a small bag. I am impressed that it is made with only 7 super clean & organic ingredients: pea protein, lemon extract, vanilla powder, MCT oil powder, pumpkin seed, monk fruit extract, and chia seed protein. The taste is excellent! No weird artificial sweetener/flavoring after taste. I mixed it with homemade cashew milk 🥛 and some creatine.

04/19/2025

🥝 The amazing Kiwi 🥝

04/13/2025

What’s your daily skincare routine? Lately I’ve been super committed to a non-toxic and all-natural program. Our skin is out biggest organ and is thus extremely susceptible to environmental toxins. We cannot control what’s in the air, but we can control what we put directly onto our skin!

I have been using raw honey and coconut oil to cleanse, aloe vera to tone, and and jojoba to moisturize at night. We really don’t need to rely on packaged products for our skin! Nature has all of the best cures 🙏🏼💚🌱

04/13/2025

Let’s talk CREATINE 🖤

Recently creatine has had a resurgence and I have decided to see what all the buzz is about! I am doing a 100 day trial on pure creatine monohydrate to see if it helps with my workouts and recovery! 💪🏼 It also has some mental health benefits, especially for women over 30.

I did a bunch of research 🧐 and some tips I was given from industry experts are:

1) Drink plenty of water! 💦 You should be doing this anyway, but the #1 side effect is water retention/bloating and is typically caused by not getting enough of this macronutrient.
2) Timing! Take it at the same time every day, preferably before your workout (more specifically, strength). It doesn’t have to be the exact same time, but try to aim for within the same 2 hour window.
3) Take it everyday! Whether you workout or are on a resting day. Consistency is key!
Below is the kind I have been recommended. It cost around $20 for 100 servings.
4) There is no need for the “loading phase” that is referenced on the package. Just take one scoop per day.
5) Don’t forget your macros! There’s no magic pill or powder, folks. Make sure you are working out consistently and tracking your mac’s! Protein is especially important.
6) Make sure there is only one ingredient: Creatine Monohydrate. Nothing else.
7) Do not mix it with anything that contains caffeine, as it can lessen the efficacy and the combo can ead to dehydration or gastrointestinal issues.

04/02/2025

Love sparkling water? 🫧 Its a great alternative to plain water, but be mindful of the brand you choose, as some have high levels of PFAS.

PFAS are a group of "forever chemicals" that stay in the body ajd environment indefinitely.
These chemicals have been linked to various health concerns, cancer, and thyroid/hormonal disruptions.

The link below ⬇️ provides some safer options with low PFAS!

Some seltzers are better for you than others.

02/21/2025

Asparagus
💚 excellent source of vitamin K and folate
💚 contains glutathione, a well-known antioxidant that promotes detoxification
💚 high in potassium, which can aid in lowering blood pressure

02/19/2025

Important 🚨

01/23/2025

Getting creative with my parasite 🦠 cleanse.
Tummy Soothing Pumpkin 🎃 Smoothie Bowl
1/2 cup pumpkin purée
1/4 cup oats
1 cup frozen aloe vera
1/2-3/4 cup almond milk
1-2 tbsp almond butter
vanilla extract
cinnamon
maple syrup to taste & for drizzle

After battling 2 stomach bugs in Latin America, I’ve got a solid *Parasite Protocol* I put into place immediately when I start to show signs. After Anthony Bourdaining all over Asia, it finally caught up to me on the very last curry I ate in India. I am just feeling pretty damn lucky that it happened at the end of my trip.

09/10/2024

09/10/2024

Need an easy breakfast?
Try a Pumpkin 🎃 Mug Muffin!
1/3 cup oats
1/3 cup pumpkin purée
1/4 tsp baking powder
1/4 tsp pumpkin pie spice
1 egg
maple syrup to taste
Stir it up & microwave for 2 minutes!

03/27/2024

Perks of bartending! I get tons of orange peels from cutting garnishes 🙏🏼 so why not re-purpose them?
All-Natural Cleaner 🍊
orange peels + vinegar + 2-3 months 🙌🏼

03/27/2024

It’s almost a new month! I read 3 books in March and have 3 more on the roster for April. Feels like a fresh start! Here’s what’s up next: