HUMMUS

When in doubt ... dip it in hummus!

There's nothing like good old homemade hummus ...

I could eat hummus on everything! It's really the best topping for so many things. The best part about this recipe is that it's so easy and takes no time to make. Store bought hummus can be loaded with salt and other unwanted preservatives that often leaves you feeling crappy. So why not make your own right? Eating healthy starts in your own kitchen. The best way to be in control of what goes in your mouth is by simply making your own food. That way you can really understand what foods are making you feel sluggish and which foods are making you feel like a rockstar! Everyone's body is different so make sure you are listening to your gut, not someone else's.

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Basic Hummus

Ingredients: 2 cans of unsalted garbanzo beans (chickpeas) 1 lemon 1 garlic clove finely chopped Dash of pepper Handful of thyme Drizzle of olive oil

Directions: Start by placing your garbanzo beans in your food processor. I like to rinse my beans before I put them into the food processor just to make sure they are super clean. Then cut your garlic into small finely chopped pieces and place into the machine. Squeeze 1 whole lemon over the top and sprinkle both the thyme and pepper in. Also, if you want it to have a creamier texture, add a little bit of olive oil.

Press play on your food processor and let the magic begin. I tend to like my hummus and little chunky so I blend to the point where there is still a chunky texture. It's up to you though, so don't be afraid to play with the texture.

Happy dipping! xxx

Photographer Credit: Dustin Roderick

2016 New Year's Resolutions

Let your light shine bright in 2016

BELIEVE in your MAGIC

Happy 2016 my loves! I cannot believe another year has come and gone. I love the notion of "starting fresh." I think it's more mental than anything. It's fun to think that we have 365 days to make new memories, work hard, love hard and enjoy life. 2015 was a big learning year for me! I did a TV show called Radius Fitness which really pushed me in ways I did not think was possible. I learned SO much about myself in the process ... The biggest take-away from being on national television and creating content was to NEVER stop believing in your dreams. There were so many times I broke down in tears and thought "do I have what it takes, is this worth it?" I was pushed to my limits, both mentally and physically, but the most beautiful things came from the process ... I LOVE what I do and if I can inspire just one person, that's what matters most. I learned NO ONE can ever take that fire away from me and no matter what, I BELIEVE in my own magic. So, as 2015 closed, I looked in the mirror with pride and an unshakable belief in myself.

"What doesn't kill us makes us stronger"

Top 5 2016 Resolution's

1. Have more FUN! I love my job and I am a bit of a perfectionist so it's hard to step away from work at times. I am a "all or nothing" person so when I love something I give it my all. I want to enjoy the journey more and appreciate living in the present. 2. Take up a new sport. I am really interested in gymnastics and take hip-hop, tap and ballet classes. I am craving to learn a new craft and expand my movement knowledge. 3. Read more books! Knowledge is power. 4. Be a mentor. There is such a need for female mentors in our communities. I want to help young girls tap into their passions. People always told me my "job" was not a career ... well I guess I proved them wrong. 5. Collaborate with all different types of artists! Being around creative people is like oxygen to me. I am in a creative cycle in my life and I hunger to learn more.

2016 Bring it on!

xxx

Photographer Credit: Noah Sahady

Back to Basics // A + B + C

Apple + Beet + Carrot

Getting back to basics ...

2015 goodbye, HELLO 2016!

At the beginning of every year comes a time for setting new goals, changing old habits and starting fresh! It's a great time to start eating real food! Food is so important for maintaing a healthy lifestyle. Not just this year but for the rest of your life. I want all of us to focus on FEELING good, not just looking good. Eating real food is a great place to start.

Fruits and vegetables are an excellent way to introduce health into your life. Now is the time to prioritize and start taking health into your own hands. If eating healthy is new for you, start slow and ease yourself into eating real foods that you like. We are creatures of habit, so try eating some new fruits and vegetables this year … who knows some might be your new favorites!

My A+B+C juice is a great way to kick-start healthy eating and plus it's delicious!

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Apple / Beet / Carrot

Ingredients: 3 Apples 2 Beets 3 Carrots

Directions: First things first ... make sure to wash your vegetables before you juice them … especially the beets. Once cleaned, you can start cutting your ingredients into small pieces that are small enough to go through the juicer. My juicer is an Omega juicer. You don't have to have this juicer! There are plenty of amazing juicers on the market.

Lastly, start running all your ingredients through the juicer and you will have yourself a delicious and healthy drink. A juicer is a great way to get creative with your fruits and veggies! Have fun and let your body get healthy from the inside out.

xxx

Photographer Credit: Dustin Roderick

Holiday Gift Guide // Green Beauty

Start replenishing your skin with natural ingredients that leave your skin feeling and looking amazing

Why Green Beauty?

Since our skin is the largest organ, the use of non-toxic 100% natural and chemical free ingredients is important. All these brands are derived from natural ingredients that help you look amazing and without dumping harsh chemicals into your skin.

Below is a list of my favorite green beauty brands to get your friends for the holidays!

Stuff those stockings with some natural ingredients!

1. RMS: I have been a big fan of this brand for a couple of years now! I love all her products. The colors are amazing and it makes my skin look amazing. 2. R.L. Linden & Co: I recently got introduced to this brand by a couple of my new Denver friends and I love it. 3. VICTORINE: This woman is one fierce lady! A dear friend of mine in NYC and a total holistic pioneer. Her 100% organic line of oils (Sex, Drugs & Rock 'n' Roll) will make you want to bath in this all day long. 4. Henne Organics: I am totally obsessed with their lip balm. This is a great stocking stuffer for your bff!

Happy Holidays!

Photographer Credit: Dustin Roderick

Holiday Picks for the athletic female

"Sweat. Every. Day."

Gifts ideas for your sporty bff...

I love the holidays, but I especially enjoy giving gifts that have meaning to me. Seeing that I am in the health and wellness industry I love giving gifts that encourage living a healthy lifestyle.

Here are my TOP 6 picks (because I couldn't just pick 5) for your "Sporty Spice" bff:

UA Armour Low: My favorite sports bra at the moment, feminine and beautiful.

UA On & Off leg warmers: A great to and from gym look.

Corkcicle: All their products are amazing, I especially love it for my morning cup of joe.

Apple: Music is everything! Keeps you motivated and ready to work hard.

Aromatherapy water: A great mist for an after workout glow.

Therapy Balls: A great way to give yourself a "deep tissue" message at home. Helps release tension in those hard to reach places.

xxx Natalie

Photographer Credit: Dustin Roderick

Tis the season ...

"Goldyn x Natalie // Top Gift Picks this Holiday Season"

Shop Goldyn

Hi loves! As many of you already know from the look of my Instagram, I recently moved to the beautiful "mile high" city otherwise known as Denver. I have met so many lovely people here, including my new friends at Goldyn.

I immediately fell in love with Goldyn when I read this ...

Gold – noun

A precious metallic element That which is coveted, sought-after

Dyn – abbr., adj.

Latin root of “dynamic” Characterized by continuous change, activity, or progress

As you can see from the definition above, Goldyn is a special place.

artists celebrating other artists

Another reason that Goldyn is so special is because owner Vanessa Barcus curates her store to showcase a mix of well-known artists/designers and local talent. As you can see in the photographs above, Vanessa collaborates with local artists to create an unbelievable and unforgettable retail experience. Her window displays are art within themselves and something every person should go see. Every piece Vanessa buys has a story and a purpose. I find her approach unique and authentic. She cares and you can feel it!

So, if you are looking for a special gift this holiday season, Goldyn might just be that perfect place.

Happy Holidays!

xx Natalie

Photographer Credit: Goldyn

How to make your Passion Your Mission

"At 13 years old I knew that the fitness industry was my passion"

Preparation meets opportunity ...

Growing up in Idaho, I was exposed to athletics at a very young age. My parents are very active so raising active kids was important to them. My Mom and Dad always reminded us that sports was more than just about winning, it was about building self-confidence and understanding that if you wanted to be great at something you have to WORK for it. Shortcuts or a lack of practice was not the perceived road to being great in my family.

I had that internal fire and always wanted to be great. I was born with an intense competitive spirit that has helped me tremendously along the way. Being fiercely competitive mixed with an intense love of moving ended up being a great combination for what I do today.

There have been so many influential people that have helped me along the way and I am forever grateful for them. But, at the end of the day, it is up to you to see the magic that lies within you. People would always ask me, "how are you going to make a living being a group fitness instructor?" It didn't matter what they thought because all that mattered was that I believed in my vision. They weren't looking through the same lens that I was. I have always dreamed big and strived for excellence.

Some of the best advice I have been given is, "ALWAYS be prepared when the opportunity comes knocking on your door." I took those words and made that my mission. When that time would come when my preparation met the opportunity, I was going to make damn sure I was prepared.

Three ways to get prepared

First: The best way to get prepared is to have a clear goal in mind. I love asking people what their end-goal is. It allows you to see how much thought they have put into their passion (or if their passion is more of a fun hobby). Don't worry, goals or the direction of your business is going to change, but I believe having a well thought out goal or vision in mind helps keep you on track and allows others to help you execute your vision. Believe me, it takes a village to build businesses and execute ideas.

Second: Live, breathe, eat in the space! You should know everything there is to know about your industry. That means getting involved in the community and becoming a leader. The more you know, the better off you are. You want to be seen as the expert, that way companies see your value-add and bring you on to help with projects.

Third: Practice, practice, practice! I cannot stress this enough. The best performers I know are the ones that take class daily, teach class weekly and are great listeners. The more you practice, the more confidence you have and the more your personality can shine!

"If YOU believe they will believe"

Photographer Credit: Under Armour

Post workout smoothie

This green machine is one of my all time favorite smoothie recipes

Getting started ...

After I teach NUFit I like to race home and get my smoothie on! There is nothing like the taste of a cold-nutrient, dense smoothie after an hour of hard work. Since it's tangerine season, I love adding this citrus fruit into my drink. I mix up my smoothie contents depending on what's "in" season. So, have fun and experiment with all different types of fruits and vegetables.

The kitchen should be a creative/free-thinking space to invent whatever you want! You don't have to be a chef to kill it in the kitchen.

Simple steps to follow

Ingredients: 1 chard leaf 2 or 3 lacinato kale leaves 1 cup spinach 1 cup frozen raspberries 1/2 banana (I like to freeze my bananas too! It makes the smoothie creamy!) 2 celery stalks 4 cut kaffir limes! These are my favorite limes so I love to squeeze as many as I can into my smoothie.

Directions: First things first ... make sure to wash your vegetables before you eat them! They are loaded with bacteria and need to get a good scrubbing. After you are done cleaning and cutting up your smoothie ingredients, you are all set to go! To make a smoothie you need a high-speed blender. I am an avid user (and lover) of the vitamin blender, but if you don't have this exact blender there are many other high-quality, high-speed blenders on the market. I like to fill my blender up with about 2 cups of water, and then add a little bit of ice. Once that is in, you can dump all your goodies into the blender. Start blending slowly and as the smoothie starts to breakdown you can crank up the speed. Blend for about 2 minutes (or until you see fit) and then you are all done!

I hope you enjoy my smoothie and again don't be afraid to add or subtract your favorite ingredients!

Photographer Credit: Dustin Roderick

Recovery Tips for the gym rat

My favorite homeopathic ways to keep your body in fighting shape and injury free

Arnica

Claim to fame: It helps relieve pain and muscle soreness.

Science: Arnica has been used topically for a wide variety of conditions, including bruises, sprains, muscle aches, join pain and inflammation. Athletes have been using this homeopathic gel for many years to treat muscle aches and pains. It provides a natural and safe pain relief for those who are looking for a homeopathic recovery solution.

Why I love: I have been using Arnica since my high school days. My mother is very into homeopathic remedies, so Arnica was always in our "medicine" cabinet. Now that I am an adult, and also an athlete, I use Arnica daily to fight the aches and pains that I might have after a long, hard training session. You can purchase Arnica from most natural food grocery stores. You can shop the item here!

Epsom Salt

Claim to fame: Sore muscle soother. Also helps flush toxins and heavy metals out of the body.

Science: Epsom salts star ingredient is Magnesium. This power player helps reduce inflammation, relieves pain and can help with recovery treatments for active individuals. Taking Epsom salt baths allow the magnesium to absorb right into the skin and into our bodies, so that it results in a pain-free and enjoyable way to help with muscle aches and pains.

Why I love: I have always loved taking baths, so adding a component that helps with muscle recovery is a no brainer! This salt should be in everyone's bathroom and ready to use. You can purchase Epsom salt at any major retailer. Target sells one of my favorite brands. Click here to see.

Photographer Credit: Dustin Roderick

I will what i want

"You're a female, you have a role and you can do anything"