1. Words to Me - Sugar Ray     4:00
2. Play Thant Funky Music - Wild Cherry     3:10
3. Express Yourself - Madonna     4:39
4. Innocent - Our Lady Peace     3:43
5. Band A Gong - T. Rex     4:24
6. So What (Main Version - Clean) - Pink      3:35
7. One Thing Leads to Another (Extended Club Mix) - The Fixx     7:27
8. Drive - Incubus     3:52
9. How Far We've Come - Matchbox Twenty     3:31
10. Crazy (James Michael Mix) - Alanis Morissette     3:37
11. Lovesong - The Cure     3:28
12. Quando, Quando, Quando - Michael Buble     4:44
                                                                                                                                                                      spin 3

1. Day Tripper - The Beatles Tribute Band     2:55
2. Take Me Out - Franz Ferdinand     3:57
3. Return to Innocence - Enigmatic     6:08
4. Miracle - Cascada     3:39
5. Heaven - Los Lonely Boys     3:36
6. It Had Better Be Tonight (Meglio Stasera) - Michael Buble     8:04
7. You're on Fire - Mxpx     3:20
8. The Way You Make Me Feel - Michael Jackson     4:57
9. Another Way (Main Club Mix) (Single) - Paul Van Dyk    7:19
10. Gravity - John Mayer     4:05
11. Sweet Pea - Amos Lee     2:09

1. Everything is Everything - Lauren Hill     4:58
2. Get this Party Started - TobyMac     2:18
3. Suddenly I see - Kt Tunstall     3:21
4. Pressing On - Relient K     3:29
5. Edge of Seventeen - Stevie Nicks     5:29
6. Happy People ( Peter Rauhofer Remix)     6:34
7. It's Like Me - Kutless     3:52
8. Obsession - Animotion     3:58
9. Black Horse and the Cherry Tree (Radio Version) - Kt Tunstall     2:52
10. Killer (Peter Rauhofer Remix) (Part 1) - Seal     7:42
11. The Remedy (I Won't Worry) - Jason Mraz     4:16
12. Magic (Originally Recorded by Pilot) - Selena Gomez     2:50

 I often get asked what is in my drink shaker.  From their it turns into a great opportunity to share the importance of protein and my theory on the best ways to add it into your nutrition habits.  Most often what is in Meghan's cup is a protein smoothie, but sometimes is self-made drink or juice-protein mix.   Protein can be found in many forms, but when I am on the go...which is constantly, mixing something up in my shaker is the most convenient.   I use Nature's Best ISOPURE 100% Whey Protein -Unflavored.  (boy...that line sounds like a commercial) I use the unflavored to avoid some of the funky things you will find in most of your health isles or even "so called" health stores (ahem...GNC....sorry, gotta cough).  Check out almost any protein shake mix (or supplements)  and you are going to find junk in it...Corn syrup, high fructose, artificial sweetener, soy (yes, soy IS BAD), and the list goes on.  Even the sugar in the mix is not necessary when you can mix your own with nature's sweets, such as fruits or honey.  Using natural sweetener will also add back in some of the nutrients that are artificially put into supplement mixes. Take Muscle Milk for example...bad choice.  Just to name a few of the obvious...it has trans fats, fructooligosaccarides, (I like this one...it is a fancy term for fructose), sucralose, canola oil (yes, this is bad too), soy letchin...   These protein or health drinks that are claiming to be health supplements are far from healthy....so I make my own.  With a blender or shaker you can supplement protein into just about any drink....or food!  Some of the things I like to dump protein into are:
Orange Juice
Apple Juice
Grape Juice
V8
Milk (with or without chocolate)
Gatorade (only after a real sweaty workout...and no G2 - it uses an artificial sweetener. A BIG NO NO)
Ice Cream - This is just for a treat.  I like Edy's.  Once again look for things sweetened with REAL sugar or honey.

Meghan's Banana Blueberry Smoothie
1 scoop Isopure unflavored whey -26 grams protein- 110 calories
1/2 cup frozen blueberries 45 calories
1/2 banana 60 calories
1/2 cup Stonyfield Organic Oikos plain greek yogurt (packs more protein -11 grams) 65 calories 
1 cup crushed ice
Toss in the blender for a few and viola!
                               Total:   280 Calories & 37+ grams of Protein


A diet high in protein is very essential to healthy living.  It is especially important in muscle development and maintenance.   Look for your protein in natural forms too...chicken, eggs, fish, peas, dairy, nuts, and beans. Also, look for your vitamins and minerals in food form as well.  A vitamin or mineral supplement is an okay thing, but keep your diet rich in "natural supplements".  

Where to get Nature's Best Isopure Unflavored 100% Whey Protein.  You can get it in supplement stores such as Vitamin World or GNC.  Okay, so I kind of bashed GNC earlier.  I will admit I do use GNC from time to time, but they are guilty of carrying a lot of junk filled products.  You can go online as well.  Recently a client found a great deal for this protein on the web.  Here is the site:
A1supplements.com

It is spring and people are out running!  This past weekend was the 10th annual Go! St. Louis Marathon and Family Fitness Weekend.  Aside from Cory and I, we had 2 FTG clients, Dr Epplin and Paula (& her family) complete the 13.1 mile half-marathon.  Awesome job!  AND I would also like to give a shout-out to Lori and Brian who participated in the Springfield Lincoln Memorial Half-Marathon last weekend!  GREAT JOB EVERYONE!

This weekend is the St. Louis Marathon & Family Fitness Weekend, commonly known as Go! St Louis.  My husband, Cory, and I will be participating in the half-marathon tomorrow.  It will be Cory's first big race.  Today was also Elijah's first "big race" as well.  Elijah is our energetic little 4 year old.  He participated in the Children's Fun Run.  He completed the 50 yard dash.  He was very proud and was certain he was the winner.   Cory and I are very non-competitive, so don't get the wrong idea.  ;)  We had to keep reminding him that winning does not matter.  Of course, they are all winners and the kids don't even really race...they just run.  It was precious to see the excitement it brought him.  Plant the seed of health and wellness early and lead by example.

1.  One Headlight - The Wallflowers     5:12
2.  Don't Stop 'Til You Get Enough (2003 Edit)     3:56
3.  My Only Hope - Seventh Day Slumber     3:45
4.  Blue Monday - New Order     7:29
5.  Circus (Villains Remix) - Britney Spears     5:17
6.  Revolution - Grandaddy     3:02
7.  Stand Up - Remedy Drive     3:29
8.  Mongoose (Tek Tonik Remix) - Art of Trance     7:13
9.  Wall - Manic Drive     4:16
10.  Lucy in the Sky With Diamonds - The Black Crowes     3:50
11.  Linger - The Cranberries     4:34

1.  All the Right Moves - One Republic     3:58
2.  Meet Virginia - Train     4:00
3.  I'm Gonna Be (500 Miles) - The Proclaimers     3:37
4.  I Gotta Feeling (Laidback Luke Remix) - Black Eyed Peas     6:28
5.  Boom - P.O.D.     3:0
6.  Invincible - Michael Jackson     4:45
7.  Just Dance (Robots to Mars Mix) - Lady Gaga      4:37
8.  Our Lips Are Sealed (Remix) (2008 Digital Remaster) - Everclear     2:45
9.  Fallen (Gabriel & Dresden Mix/GM Edit) - Sarah McLachlan/Gabriel & Dresden  7:56
10.  The Joker - The Steve Miller Band     3:37
11.  Hello, Goodbye - Paul McCartney     3:46

1. What I've Done - Linkin Park
2. The Reason - Hoobastank
3. Breathe (The Passengerz Tuff Radio) - Michelle Branch
4. Hungry Like the Wolf (US Album Remix) - Duran Duran
5. Remind Me (Someone Else's Radio Remix) - Royksopp
6. Crazy (William Orbit Mix) - Seal
7. Move Along - The All-American Rejects
8. Madagascar (Domi Nation Remix) - Art of Trance
9. Sadie Hawkins Dance - Relient K
10. Hey, Soul Sister - Train
11. Rocket - El Presidente
12. Bad Day - Daniel Powter
13. Somewhere Over The Rainbow / What A Wonderful World - Israel Kamakawiwo'ole