Why Easy Sessions Make You a Better Athlete

Each month I get to a point where I just need a break. Instead of trying to push through workouts and act all invincible, I remember the 45 minute rule. The one the Kiwi often preaches to his athletes (and himself). The 45 minute rule (to me) means going easy, I mean REAL, easy for no more than 45 minutes a day for for a period of 7-1o days. This means yoga, hiking, etc. No intense workouts. No long runs. No racing.

yoga and Why Easy Sessions Make You a Better Athlete wp.me/p1N2t3-4b6

I know, shocker, right? So many of us are used to hearing push harder or longer and I’m saying don’t.

Move–> YES.Why Easy Sessions Make You a Better Athlete wp.me/p1N2t3-4b6

Train like an animal? No. At least not every day.

You’re questioning me, aren’t you? Well, I’ll let the Kiwi explain this one. The Easy session(s) rule. The reason why going 10-14 days without hard training just might be the best thing for you!

The Easy Session via Coach James (aka the Kiwi) Cotter.

I have been very lucky in the past to have worked under some of the most knowledgeable coaches in the sport. During those years I have picked apart and also applied some of their training aspects to my own training and to that of my athletes. As a coach, you always have to be evolving, learning, and catching onto trends of athletes. 

Why Easy Sessions Make You a Better Athlete wp.me/p1N2t3-4b6  Cotter Crunch

The subject of rest is a problem for so many athletes, the problem being not many athletes like to take it when it is very necessary.

Over a period of time, I have found that the use of Heart Rate Variability (HRV) , along with feedback from my athletes comments, that sessions below 40 minutes around Z1/Z2 efforts (also known as Easy Zones) seem to allow for better recovery.

First –> what’ is Heart Rate Variability?

 Heart rate variability (HRV) refers to the beat-to-beat alterations in heart rate. Under resting conditions, the ECG of healthy individuals exhibits periodic variation in R-R intervals. The best time to measure HRV is first thing in the morning. See here for more details on how to measure it!

Second —> What do these sessions look like on paper? When should you take them? And for how long?

Let’s take a look!

Applying Easy Session Weekly 

  • In the cycle I use for training, I like to incorporate 1-2 x 40 minute sessions at very low intensity. I like to stick these in the day before a key session. I like to think 80% of your results come from 20% of your workouts.
  • Looking at HRV data, 30-40 minutes + a good sleep seems to help get you fresher to hit the important sessions in the block. Being fit is one thing, but being fit and fresh is another

Applying WEEK LONG Easy sessions After a Big Training Block 

  • With so many events on the racing calendar it can be very easy to tax your system and race poorly despite thinking you’re really fit.  Too much training and not enough rest can ruin your year if you’re not careful. When scheduling training, it is important to always stick in a 7-10 day recovery block after 10-12 weeks or training plus racing.
  • Again, with data from HRV, it seems that sticking in 10-14 days or rest between your next training block. If monitoring HRV and sleep, most athletes will start to notice their HRV improving as well as quality of sleep.

As an athlete it is your job to arrive at the start line fit and fresh, not just fit. So look at those easy sessions as the key to keeping you fresh so you hit key sessions! Arrive at the starting lines ready to race!


What’s your take? Do you think easy sessions make you a better athlete or improve fitness? 

I hope so!

Cheers to rest and recovery!

JC and LC


How to Embrace Mental and Physical Rest

You know that saying…. “Do as I say, not as I do?” Well, that just about sums up our Colorado trip. I had full intention on taking time off from work projects to focus on getting a little rest and being a good Sherpa wife to the Kiwi. But what I realized is that I have a hard time saying no, even when I’m fully aware that I need to. In my mind, I hear “work more, save more, work more, save more” (money that is). But even with that mentality, one can be left feeling depleted (ME). It wasn’t until a week into our trip that I realized I was doing just that. I wasn’t even giving myself a chance to slow down. And when I don’t slow down, I can’t be there to help my husband when he needs me. Which is the whole point of this training at altitude trip to begin with.


Thank goodness I have friends who keep me real and helped me realize how I was RUSHING, not UNRUSHING. Needless to say, the second part of the trip was all about being present.

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So today I wanted to talk about the gift of rest. And lucky for me, I have a good friend and fellow Sherpa wife (Tara) who speaks from experience and is here to share tips on HOW TO REALLY EMBRACE REST!

Tara headshot 2

Hi! My name is Tara and I am a Performance and Lifestyle Coach.  I help individuals, families, entrepreneurs, and athletes leverage key strengths to achieve greater success in their personal and professional lives.  My blog, Family Sport Life, focuses on personal leadership, productivity, organization, healthy living, parenting and triathlon.  I hold a Master’s Degree in Industrial/Organizational Psychology and 15+ years experience in Corporate Leadership Development.

I am a skilled life juggler, a mom to “The A Team”, and a proud Sherpa Wife to my husband (and co-author) John.  I am passionate about living an authentic life.  In addition, I enjoy running, reading, skiing, paddle boarding, travel, organizing pretty much everything, and game night with my family.

Another Mother Runner 7

When I received a message from Lindsay asking me to guest post for her, I was honored and quickly asked what she wanted me to write about.  She responded with “How to embrace rest.  Physical and Mental.”  I responded with three letters “L-O-L.”

You see, I am about 4 months into the long journey of healing from Adrenal Fatigue.  Adrenal fatigue is what happens when mental, emotional, and/or physical stress causes your adrenal gland to stop functioning the way it should.

Symptoms include:

  • Extreme exhaustion making it hard to get out of bed on some days.
  • Digestive problems.
  • Brain fog.
  • Irritability.
  • Depression.
  • A number of different “itis’” – plantar fasciitis and tendonitis of the supraspinatus
  • Disrupted sleep.
  • Hypothyroidism.
  • Here are some other symptoms that might indicate your adrenals are broken.

Trust me when I say this really threw a monkey wrench in my life plan to be Super Mom and Super Sherpa Wife (yep, I have a crazy age-group triathlete husband)!

Kids Jumping

I am almost positive I have been suffering with busted up adrenals for years (like 6!).  However, it wasn’t until this year when my body started to completely break down did I seek the care of a Naturopath.  Breakdown means every itis a runner can have and collapsing with pneumonia while training for a 10 miler.  The level of fatigue I was suffering from not only impacted my physical performance but it impacted my mental and emotional performance.

So, here I am in recovery, much like any other recovery – taking it one day at a time.  Some days I spring out of bed and have consistent energy throughout the day.  Other days, not so much.  The silver lining is I have finally started to have more “spring out of bed days” than “not so much” days.

As a recovering perfectionist, recovering overcomplicator, recovering “no rest for the wicked” kind of person I should feel ill equipped to write a blog post on embracing rest from a physical and mental perspective.  But I have to tell you, in the last 4 months, I have turned my life upside down looking for ways to heal and create long lasting habits to help me embrace rest.

Here are some of my lessons learned when it comes to How to Embrace Rest:

Be honest. For me there is a lot of fear around rest. Fear of being lazy. Fear of missing something. Fear of becoming sedentary. Fear of not being all things to all people. Ask yourself “what are my fears around rest?” Honesty with ourselves is an important step on our journey for self-awareness. Self-awareness is the first step in creating personal change.

SLEEP.  We all know that we should be getting between 7-9 hours of rest.  However, this just scratches the surface on what we need to be practicing when it comes to sleep.  Dr. Covey, author of 7 Habits of Highly Effective People, tells us to start with the end in mind.  In other words, from the time you rise think about how every action you take throughout the day might affect your sleep.  Looking at the behaviors that might affect your sleep throughout the day (i.e. food, life stress, physical stress, mental stress) will help you create better daily routines that will aid in getting the best night sleep.

Promote Better Mind/Body Connection. Confession: I have found this is where I have a tremendous disconnect. It probably is deeply rooted in my fears mentioned above. I tend to mentally push myself well past my physical limits. There are a lot of great ways to promote a better mind/body connection like yoga, meditation, and journaling. I do all these things but what has been working even better – monitoring my Heart Rate Variability to give me an objective view of my body’s stress. I use the Sweet Beat Life app and a Bluetooth heart rate strap. Measurement is on a scale of 0 – 100. On my best days, I am around an 85. On my bad days, I may be in the 50’s. I can then look at what factors might have contributed to my score so I know what I can improve in the future. It is immediate and clear feedback.

Strive to uncomplicate your life.  One of the best books I have read lately is Essentialism: The Disciplined Pursuit of Less by Greg McKeown (video link).  He teaches his readers to become Essentialists who focus on the “less but better” mantra.  Nothing has done more to heal my symptoms than eliminating the grey area in my life.  It’s either a “heck yes” or it is a no.  This way I ensure my focus is only on the critical few.

Unplug. Don’t worry, I am not going to bash your iPhone.  The world we live in has shifted.  We have shifted from growing and producing things to what is now being referred to as a “knowledge economy.”  This means there is an overabundance of information available to us and we are required to consume it.  Many of us, whether we realize it or not, have become voracious consumers of content with very little cognitive rest periods.  We are now self-directing our own learning and probably haven’t given much thought to the pace of our education.  As I become more mindful of this myself, I have been scheduling one day a week for intensive learning.  Additionally, I have been scheduling daily blackout periods where I unplug or minimize my connectivity.  Don’t forget to lose yourself in a good book just for the fun of it!


Support. THE MOST important of all the lessons I have learned.  Find people who support your vision of wellness and who will encourage you to rest.  We are lucky to be living in a big world connected by the interwebs.  If the support doesn’t exist in your immediate circle, find on-line friends.  You can always hang out with me and Lindsay.  We love to encourage people and share how we are learning to take better care of ourselves through proper rest.


You can Find More of Tara and FamilySportLife Here:

What lessons have you learned about embracing mental and physical rest?


Sherpa Wife Cotter

Two Gut Health Supplements and Raspberry Probiotic Gelatin

A few weeks ago I wrote a guest post on Jill’s blog about my go-to “bonus” supplements for gut health. These are supplements that are extra nourishing to me for maintaining gut health, my gut health. Do I need them daily? Probably not, but I do enjoy rotating them in my diet and the kiwi’s diet.

bonus supplements for gut health 2

The EXTRA’s.

Note: I’m not a physician, these supplements are just what worked for me and I’m happy to share about them in my gluten free and gut health journey.

Gelatin (organic and grass fed) or Bone Broth –contains collagen and amino acids proline and glycine that can help heal damaged cell walls in your gut lining. Also improves digestion. Source  I always forget to make bone broth. I have the ingredients, but it always slips my mind. That’s why I use Great Lakes gelatin instead, it’s my favorite brand and has the same benefits of bone broth (helps heal leaky gut, fight food sensitivities, boost immunity, etc.) They have a few different kinds, including one that dissolves versus gelatinizes in liquid.

photo 2

Quercetin—“Quercetin has also been shown to enhance gut barrier function by having a “sealing” effect due to its role in the assembly and expression of tight junction proteins.” This information is a word by word quote straight from the source itself. Chris Kresser and Kelsey Marksteiner (Great resources that I highly trust!). Quercetin is found in a lot of FODMAP fruits and vegetables such as onion and apples. If you are on low FODMAP diet, these foods can cause problems. But taking a quercetin supplement might be a better option. In fact, even certain EMERGEN-C packets have quercetin added to them. I usually opt for the supplement since I don’t eat a lot of fruit or onions.


Or I make a recipe that combines all my favorite gut healing supplements into one!

photo 1 (2)


good gut gelatin


  • 1 cup Kombucha (any flavor or homemade)
  • 2 packets Emergen-C raspberry or other Quercetin/Nutritional supplement of choice
  • 1-2 cups purified water. The more water, the more jiggly if that makes sense? Less is more jelly like and thick.
  • 1/2 tbsp Lemon stevia extract or 1 tbsp stevia for extra sweetness (optional)
  • 2-3 tbsp great lakes gelatin
  1. Add 1 cup kombucha to small saucepan and add in your. Sprinkle gelatin over kombucha in pan and stir.
  2. Bring the pan to a low heat and stir until gelatin dissolves. I stir for about 3-5 minutes. Be sure not to overheat otherwise you will kill the good bacteria in the kombucha.
  3. Pour heated mixture into bowl with the other cups water and add your emergenc and/or stevia. Stir again. Pour mix into a square container and place in fridge for at least 4 hours.
  4. Cut into squares or shapes and serve.

Note: 2 tablespoons will leave it more soft, 3 tbsp a little more dense.


Want more gelatin recipes? Check out this collection by Paleo Parents and marshmallow gelatin recipe by Purely Twins

So, why do we need to treat our gut differently? Why does it need so much TLC? Well, I think Hippocrates said it right when he wrote,

“All Diseases Begin (and End) in the Gut.”

Oh, now that’s a BOLD statement. But it’s true. If the gut is not working right, then other parts of the mind and body can begin to break down, and vice versa!

I tend to think that sometimes our “humanness” can get in the way proper gut health.  Sometimes we over train, other times we sit all day. And sometimes we freak out, stress about everything, and literally deplete ourselves and our adrenals.

photo (1)

And sometimes, our humanness has no control over our situations, like being exposed to toxins, parasites (my situation), etc. Yes, unfortunately, we live in a world that is not perfect. This is why we need to continue to NURTURE that gut. For me, true healing began when I realized I needed to focus on those core EXTRA’s (less stress and more nourishment included).


What EXTRA’s are you doing for your health?

Cheers and Have a Marvelous Monday!




I’ve got another immunity boosting post Emergen-C recipe to share after the kiwi’s next race. So stay tuned!

“Stressing Over Stress is What Makes Stress so Stressful”

Welcome Marvelous Monday! I think I should start off by explaining last week’s RESTING more than a day post. Yes, I closed comments for that post so that we could all rest. But I also did it because I knew I would want to respond to comments and engage in good conversation if I left them open. And to be honest, I had enough on my plate last week; I didn’t want to “stress” over not responding. Make sense?


Now let’s touch base on this topic of rest and stress.

Another reason why I physically rested more last week was because I was starting to feel overwhelmed and stressed with certain life things and work. You see, everyone deals with stress differently. Most will take find stress relief with working out, running, or some other form of endorphin high.

hard yards band

But me? Well, when I feel stress/anxious/overwhelmed, my body breaks down. I’ve learned this the hard way. And the last thing I NEED to do when I feel stressed is ..

  1. Workout at the same extent I normally do (trail running, strength, etc).
  2. Stress over stress

Something had to give. And since I wasn’t in control of certain other stressors, I needed to give up (or back off) the one stress that I was in control of; the physical stress (workouts).

Now, that’s not to say I was overtraining, I wasn’t. But, any type of stress (good or bad) over time can take a toll on your body and feel like it’s run a marathon.

photo 2 (1)

Is exercise bad for everyone during stress? HECK no! It’s a great stress relief and stress manager. Except for me…. at this time in my life.

The best way for me to manage my stress is to be more intentional about my activity and my thoughts.

Laugh, walk, get outdoors, yoga, spend time with my husband/family, and spend more time reading my bible.


Did that happen? Yes and no.

I’d say 5-7 days it did. Which is pretty good for me.

And today?

Well, I feel much more MARVELOUS and RESTED! Ready to keep CLIMB  ON!

Photo: When you slip, remind your heart of this...http://bit.ly/1cB7aNV

To understand more about stress and the body, I recommend reading a few of my favorite links:


Okay, now I’d love to talk. What are your thoughts on stress and physical activity? 



Why You Need More than One REST DAY

It’s early. I’m up. I’m always up early. I like my “coffee time and reading” before the day starts. But this week I’m liking it even more. It’s rest week. Not day, week. Actually 2 weeks for the Kiwi. That means there is less rush in the morning. That means I only teach one class at the gym. That means there’s more time to walk the dog and maybe sneak in a gentle yoga class. Although I really wouldn’t mind a little beach bum action, haha. I wish!


But here’s the thing I  have come to realize.

I needed a rest week just as much my pro athlete husband. And let me emphasize on the word WEEK! Not just a day off. MORE.

IMG_20120901_124038 - Copy - Copy - Copy

Oh how that scares so many of us. The fear of resting.

But it’s needed. Think about it. How much time and energy do you put into your training? How much time and energy do you put into your work, your projects, your BIG DREAMS?

Dream big


For me (us), it’s a lot.

Last week it caught up to me physically, and yesterday it caught up to me emotionally. DRAINED.

Resting is needed. For one, to avoid Adrenal fatigue. To reduce oxidative stress. To help keep the gut healing (which I am ALWAYS working on).

But it’s also NEEDED mentally.

Resting for the Week (or more) allows the body to reset. And the kiwi always talks about how this rest period helps heal the neurological damage done after intense training/racing. I see that. I agree. Although it took me a long time to realize that.

So what’s the point of this post? I’d say it’s about being BOLD and giving yourself a break, a real break.

bold blogging

Yes, I am passionate about fitness. Yes I blog about workouts and burpees challenges. Yes I am married to an endurance athlete.

But listen. REST is the most underrated exercise. Let’s not forget to practice that. And I mean more than just once a week.





First race of the season was last Sunday. The Kiwi took in 3rd place overall. More to work on, but we’re happy for a podium!


Closing comments today. Will be back tomorrow with a recipe, I hope! For now, embrace the REST of the day.

Why Every Athlete Needs to EMBRACE an Off Season.

off season

As I sit here typing this post, but Husband is enjoying a coffee date with a friend. A rarity he gets to enjoy during the season.  Usually (during training/race season) this time of day is spent on his bike outside followed up by a PM run, etc.

But since he’s enjoying his off-season, he can take advantage of mid afternoon coffee dates. And I can take advantage of his extra time as well. He is my new errand boy, ha ha. Just kidding. Actually I do take advantage of his time off because it means we get to go on more walks and just relax, have fun.


Speaking of relaxing, I don’t believe a lot of people know how to do it. I’ve struggled with this for a while as well. But when you I married to a professional athlete, you see the real reason behind his training and his non-training days. So embracing the off-season is huge for an athlete Who wants to stay healthy and keep competing.

2010 Rev 3 Quassy

many people have asked me as well as my husband, what it looks like to take a off-season and why it is important. So I thought I’d do a little interview with Mr. Cotter himself. I’ll leave our main points below. Oh and enjoy the Movember stash and fro! Winking smile

Side note from the Kiwi CotterWhat I mean by my no carb comment is to reduce (not eliminate) the amount of carbs you are consuming later in the day, especially since you are less active. During off season, my last meal of the day is usually more fat/protein/fiber based.

tuna cakes (2)

Well, that is until a friend from down under sends me a care package full goodies from home (New Zealand). Ha! –> BALANCE, right?


MAIN Take Away Notes :

  • Off Season length varies on difficulty/length of season. Off season can be 3-6 weeks long
  • Small amounts of exercise advised. Walks, coffee shop rides, light swims.
  • You want to get away from whatever sport you’ve been training for. A mental break. Don’t search running/triathlon sites, just disconnect.
  • Enjoy your treats but focus on nourishing your body first. Good Fats, Protein, and fiber rich meals.
  • Your goal is to recharge your batteries for the coming season
  • A well executed off season puts you in a better position to perform in the new season
  • A poorly planned/executed off season leads to not being as fresh, or your battery not fully recharged.
  • DO not, I REPEAT, DO NOT FEEL GUILTY. If you have trained hard and long for more than 6 months, you NEED this. Your body WILL THANK YOU!

So… whatcha think?

Do you need to EMBRACE the off season and …. SLOW DOWN?


LC and Kiwi Cotter

Dream Big Encouragement–> Read Here.

“If there isn’t room in your dream for other people, then it’s not nearly big enough.”

Marvelous Monday: Learning How to Park it

Well, I’m back home. Yes, home sweet home. The past 4 days were spent relaxing with my momma in Florida. A little getaway for my 30th (which is actually this weekend). And my kiwi Cotter gets home from France this week too. I’m excited! But that also means we go back to reality. Back to a busy work schedule. Back to living paycheck by paycheck. Back to striving for BIG DREAMS and not knowing what’s actually going to happen. Back to going 100mph versus just PARKING it for a while.


But you know what? I’m ready. I’m refreshed. I’m rested. I’ve gotten my “tune up.” Reality is waiting… ain’t it always?

beach sky

Our lives will never be perfect (thank goodness). We don’t know when we’ll have kids or when we’ll pay off debt. We don’t know if we’ll both actually succeed at our dreams (pro triathlon racing, healthy bites, Hard Yards coaching, etc.). We don’t know if we’ll ever be home owners or be 100% healthy. But none of that compares to just being CONTENT.

mom and me

Learning to say yes to opportunities (big and small). Learning to be thankful for everything and everyone that bring JOY to your life. Learning to temporarily say NO to reality and just resting (mentally and physically). Learning to work hard for the GREATER yet not getting caught up in pursuing GREATNESS. Learning to TRUST God’s plan, and letting go of your own. Learning to focus on what you are becoming rather than what you are lacking.

This past week was just that. I took an opportunity to escape reality. I embraced it. I savored it. In fact, I relished it.


I met up with a dear old friend (and her kiddo). I also met up with a fellow blog friend (blend).



Both spoiled me good wine for my birthday!

They are so smart. ;-)

birthday wine on beach

I walked the beach. Collected sea shells for my nieces and nephews. Watched the sunset and the waves slow down.








Treated my momma to a wine and and seafood dinner as well as a little dessert.


Red Snapper with Fig and Bacon compote, Crab, grilled asparagus, jasmine rice, and grilled mango and onion salad.

salt rock

Strawberries, Basil, and Vanilla ice cream.


I also treated myself to the Classis GT kombucha. Wish we had the classic in TX… sigh.. 1st world problems.


Now I’m ready to shift gears into drive again. Back towards reality. I’m sure I’ll hit speed bumps along the way, along with other car (life) trouble. But hey, who doesn’t? Sometimes all it takes is a quick shift into park, then roll the window down and stare at the MARVELOUS view of life.


Click on the quote below for a great read about taking time.


What gear are you in these days? Do you know HOW to PARK IT?

Back to regular blogging talk Wednesday.



Tis YOUR Season

Welcome to a little Food for thought Wednesday. I could sit here and tell you about all the new food finds and summer meals we’ve been eating lately.

paleo wraps


I could tell you about my new favorite NEW ZEALAND Sauvignon Blanc.


I could tell you about my recent Purely Twins Recipe I made and am obsessed with. Plantain bread with butter on top is awesome by the way!

plaintain bread

I could tell about my strange but good Cotter Creations.  There’s a salad underneath there somewhere.

salad (2)

But I think there is something else to be said here on this Food for Thought Wednesday. Something BIGGER. Something BETTER.

Seasons. But more importantly, YOUR SEASON and MY SEASON.

No, I’m not necessarily talking about summer, although that is the current weather season we are in. I’m talking about your season of LIVING.

I believe we all go through similar seasonal patterns. There is a season of DOING, a season of WAITING, and a season of UNDOING.

The Doing Season is one where we are actively making changes, putting our DREAM BIG plans into action, working hard, and maybe even creating new relationships on the way. I know several men/women who are in that stage now. Embracing it!

See the kiwi in chobani shirt? Top 10 men at Rev3! He’s DOING good!


picture courtesy of slowtwitch

Then there is the WAITING season. The season where we make plans but have to wait to put them into action. The season where we need to practice our patience with others (in relationships), with ourselves, with our lives. It’s a season of thanksgiving. Are you there? Waiting for plans but knowing that your patience will PAY OFF. Being thankful for opportunities TO COME. Trusting God’s plan, keeping HOPE, FAITH, etc. I think this is an important character building season, one that cannot be rushed. Obviously.

way of life

And last but not least there is the UNDOING season. This is where I see many of us are today or NEED to be get there sooner versus later. We’ve worked hard, we’ve gone through many changes after patiently waiting for these changes, we’re physically, mentally, and emotionally DONE. NOT burnt out, just done. Therefore we need to UNDO that build up and REST!


We undo by working less, resting more, and spending time in solitude as well as with friends/family. We laugh, we play, we forget about the TO DO LIST. WE NEED THIS SEASON in order to get through the rest. We need to UNDO our mental tangles and focus on the day to day moments.


I’ve just come off a DOING season and I know I have another one coming in a few weeks or maybe even as soon as next month. Therefore I embracing a season of UNDOING NOW! I’m putting Healthy Bites on hold for a month or so.

cinnamon biscotti

I’m trying to sneak away for a little relaxation time (hopefully that will pan out). And I’m undoing the fast pace life we’ve been charging at the past few months. Still blogging, yes. I don’t blog but 3x a week, so it’s not a big deal. Still teaching classes, yes, but not subbing or do any EXTRA. Like I said, it’s needed in order to keep up with the other seasons. I’m not burnout, but I don’t want to get there. I don’t want to neglect what’s needed. Balance, right?

So here’s to FOOD for Thought Wednesday!  A little WIAW with Mental Nourishment. Winking smile


That’s my SEASON.

Do you know yours? Are you embracing it?



How to Break the Fast

We all know what breakfast is, am I right? It literally means to “break the fast.” So clever, eh? But really. Breaking a fast from a night’s rest. Feeding our body and fueling it for the day.

In the Cotter house, we like to break the fast a little different each day. I know I know, some people have their go to breakfasts’ each and every morning, and that’s totally fine, but for us, we never know what our bodies will be craving come morning. We don’t eat right away, usually a little coffee first. And then BOOM, we know what our bodies want. Some days it’s a big hearty breakfast, other days it’s a quick smoothie, or even just GF toast and banana. But I’ve (we’ve) come to realize that we don’t plan meals well, we just crave them well.

Here are a few (okay more than a few ) ways we BREAK the FAST….

Fresh Fig and almond butter, carrot ginger grapefruit juice.


Coconut Creamed GF oats with egg, Paleo Bread toasted with butter.


Attune Foods Hemp Cereal or Hot Hemp seed and brown rice meal with yogurt and berries.


Cocoa Eggins or Basil Coconut Banana Protein Shake


Rum Raisin Dough Balls with Coffee or Kefir, fig jam, and goats milk yogurt


Love Grown Foods ANYTHING (hot Oats or Granola Clusters)


Gluten free and Dairy Free Oatmeal Cookie with tea or Grain Free Faux Rye bread with cream cheese.


Frozen Kefir, molasses, and GF muesli or egg and chicken sausage Breakfast tacos on corn tortilla.


Cheesecake Protein Poppers (grain free) or plain Kefir with Orange, cherry, cashew butter.


Egg Salad toasted GF sandwich (made with cultured cottage cheese) or a plain jane banana almond kefir yogurt smoothie.


Told you we are NOT creatures of habit when it comes to food. Haha.

I do have a point here. You see, all these foods BREAK the FAST and give us nourishment, energy, and well…LIFE. But what if applied this to the week, or even the whole month? Is there something you need to BREAK the FAST pace of life from. Will that thing FUEL you? Will it RESTORE you? Will it NOURISH you? Could be a week of rest from working out. Could be saying NO to other commitments in order to spend time RESTORING your energy at home or with family.


I realized this today as I was figuring out what I wanted for  BREAKFAST. I wasn’t too hungry, but needed the nourishment. Simple ingredients. The same goes with this week. I need a simple week to get me back on track.

And so it is..

Don’t worry, I’ll be around, just not writing. I’ll be back at the end of the week with a Kombucha tutorial Vlog and maybe a giveaway.

How do you BREAK the FAST? Do you?




If anyone would like to guest post, feel free to shoot me an email. No obligations what so ever though. Winking smile

I Had Plans

This was my dog yesterday. Plans to lounge and rest. She’s smart!


This was me.


Don’t mind the shirt. I actually love it but disagree with it. I do need an off season. It makes me stronger in the end. Yesterday was an off day. I needed a rest day physically. Today my body is feeling so much better for it.  But my brain is still a bit tired. So today I am taking another day off, a mental rest day. Therefore, I’ll have to change some plans.

I had plans to post a recipe for Heather’s amazing MMAZ.



Yes, there are pistachios in there. It’s what I like to call a “sweet hummus.” But the recipe will have to wait to share. Maybe Wednesday? Don’t worry, you don’t have to wait for other recipes, just go check out Heather’s site for more!

I had plans to celebrate MMIM with Katie. While today is marvelous, I’ll have to wait to share some other marvelous news later. I need to let it soak in, I need to just be in the moment. But don’t miss out on other people’s Marvelous. So many to read about HERE!


I had NO plans this morning. All I knew was that I wanted to make my husband breakfast for when he returned home from swimming. I like those plans. Pretty Simple.



I had plans to go to Yoga. But then I had the urge to lift and sweat a little. So I did. Actually, I sweated a lot.


I had plans this afternoon to clean house, to do laundry, to get back in the kitchen to fill more Healthy Bite orders. But instead, I’m focusing on doing just one of those tasks, and giving it 100%! I think I hear the kitchen calling me now.

What’s NOT on your plan today? Enjoy.