Kettlebell and Movement Essentials

Focus on large black kettlebell in weights room (1)

The Kettlebell is one of the most versatile and yet least understood fitness tools around.


Please join us for a 2-hour instructional workshop to learn:


  • Safe and Proper Technique
  • How to maximize your work outs in less time
  • Tools to build strength and muscle while burning body fat
  • Variation to get the most out of your home or gym-based work outs


You'll also learn simple drills and nervous system "hacks" that can help immediately improve your strength and flexibility, while alleviating pain - often instantly.

This workshop is open to friends, family, personal trainers, their clients and truly anyone looking to improve their health and fitness.


September 10, 2016

11 a.m. -1 p.m.

3911 Norwood Dr. Unit K

Littleton, CO 80125



 Contact Erin Van Horn at

 (720)621-9401 or

and RSVP today!


I am making these today - Grain Free Pumpkin Muffins

I like to add 4 scoops of Advocare Muscle Gain to this recipe to add protein... sooo goood!!!!!


Pumpkin Spice Muffins and Bread Recipe with Coconut Flour

This coconut flour Pumpkin Bread Recipe (and muffins) is another delicious variation of my Apple Cinnamon Coconut Flour Muffins  and my Grain Free Banana Bread.

This bread is delicious by itself or with a little melted butter or coconut oil. If you eat dairy, you can pour half of the batter into an 8×8 pan, add slices of cream cheese, and then add the rest of the batter.

If you are looking for a grain free, low-carb, and sugar free bread for breakfasts or dessert…. try this recipe! I especially like this in the fall when I start loving pumpkin spice everything- lattes,coconut oil meltaways, even pumpkin spice room freshening spray.

4.2 from 39 reviews
Pumpkin Bread and Muffins
Prep time
Cook time
Total time
Simple pumpkin muffins made with coconut flour and pumpkin for a healthy and nutritious breakfast.
Author: Wellness Mama
Recipe type: Breakfast
Serves: 4-6
  • 5 Eggs
  • 1 cup of pumpkin puree (pumpkin only... check the ingredients)
  • ¼ cup coconut oil or butter (softened)
  • ½ cup coconut flour
  • 1 tsp baking soda
  • 1 tsp vanilla
  • 1-2 Tablespoons of pumpkin pie spice or cinnamon
  • ¼ cup honey or a few drops of stevia extract
  1. Preheat oven to 400 degrees
  2. Put all ingredients in medium sized bowl
  3. Using strong whisk or immersion blender (recommend!), mix until smooth and well incorporated. If batter is too thick, add a little coconut milk or water to thin, but don’t let it get runny at all.
  4. Put into greased muffin tins or an 8x8 baking dish (a regular loaf pan doesn't work well)- For muffins, I use a ¼ cup measure to make pretty even sized. Batter will be somewhat thick.
  5. Bake for 13-18 minutes (muffins) or 20-25 minutes (bread) until lightly browned and set in middle.
  6. Optional topping: finely grind almonds or pecans and mix with butter or coconut oil to make a crumble topping.

Valentine's Day Couples Massage Workshop

This Valentine's Day, Sunday February 14th from 2-4:30 p.m., Erin will be holding a workshop to teach nurturing massage techniques to you and your loved one! The workshop will be covering different Swedish Massage Techniques to promote relaxation through physical touch. All supplies are included! Cost is $99 per couple and spots are limited! Contact Erin at or by phone at (720)621-9401 for more information and/or to register.



The Vision Gym

Can a 10 minute exercise trigger an “age reversing process” in your body?  Can just 10 minutes force your body to become leaner, faster and stronger?


My friend and colleague, Dr. Eric Cobb has just written an eye-opening report called “The Simple 10 Minute Exercise That Reverses Aging!”

Inside you’ll discover the “unusual fitness secret” used by professional athletes from the MLB, NFL, NBA, UFC, PGA, FIFA --even triathletes, pro boxers and Olympians--to stay fit, young and lean.

You can get access to this report here:

At first, when Dr. Cobb told me about his simple 10-minute exercise that triggers an “age-reversing process” in my body...

And forces the body to be leaner, faster and stronger...

I was very skeptical.

But then I tried it.

I can tell you right now. This works.

Just review his free report here:

Because Dr. Cobb and I are great friends, he’s agreed to offer something very special at the end of his report for a 71% discount.

Check it out here:


Special Guest Article - What is Acupuncture and is it for you?

This Article was written by one of the amazing practitioners from Harmony Healing Cherry Creek, Olga Orraca. She is talented, intuitive, knowledgeable and her treatments are incredible. If you haven't received a treatment from her yet, make sure you contact her and set up an appointment!


What is Acupuncture and is it for you?

              Acupuncture is a holistic health technique that stems from Traditional Chinese Medicine practices in which trained practitioners stimulate specific points on the body by inserting thin needles into the skin.

              Today acupuncture is one of the most popular practices of Traditional Chinese Medicine (TCM) in the West. TCM is a complimentary health approach that first originated in ancient China more than 2,500 years ago and has been evolving ever since.

To treat a wide variety of diseases, pain and stress-related symptoms, practitioners of TCM use holistic techniques that include acupuncture, herbal medicines, tai chi, qi gong, massage therapy, and various “mind and body practices.”

             The first question most people ask me is, “Does acupuncture hurt?” Surprisingly, although needles are used in acupuncture, treatments are relatively pain-free. In fact, one of the most popular uses of acupuncture is to reduce chronic pain throughout the body in a natural way, without the need for medications that can cause unwanted side effects.




What Is Acupuncture Able to Treat?

Currently, acupuncture is used to treat conditions like:

  • muscle spasms and pain
  • chronic back problems and pain
  • headaches, including reducing the frequency and intensity of migraines
  • neck pain
  • osteoarthritis
  • knee pain
  • allergies
  • digestive problems
  • mood, depression




Olga O. Orraca, Dipl. OM, L. Ac.

Olga graduated with a Masters of Science degree in Traditional Chinese Medicine (MS.TCM) from the Colorado School of Traditional Chinese Medicine (CSTCM) in Denver. She is nationally certified as a Diplomate of Oriental Medicine, and is a licensed acupuncturist. During school Olga had an amazing opportunity to study under her mentor and friend Kathryn R. Kummer, L.Ac, Dipl. OM, who taught Olga how to excel with treatments using electroacupuncture, dietary and lifestyle recommendations. She is professionally trained in the arts of Chinese acupuncture and moxibustion and is a skilled herbalist. Olga specializes in gynecology and geriatric medicine; she has extended knowledge and expertise in taking care of women and elderly health issues using natural and effective healing approaches including acupuncture, herbal medicine, moxibustion and nutrition. 

Just a reminder, preorders end Tuesday for the Nationwide 24 Day challenge! Are you All In?


All in

I am getting a large group together to kick off 2016 with a bang! The 24 Day challenge is a great way to clean out the digestive system, maximize nutrition absorption and get in the habit of eating a sustainable healthy way. Not to mention it will help detoxify your body from all the holiday get togethers, and completely reset your metabolism, making you look, feel and perform amazingly! Private message me if you're interested and click on the picture above to get more information!