© 2019 by Crystal Waltman

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Mercer Kitchen - Football Special 

3 pounds Eye of Roast 

1 can beef broth

1 package- dry Italian Good seasoning 

1 package - dry AuGu 

2 fresh French rolls 

1 package sliced provolone cheese 

Cook meat and all ingredient on high for 4 hours in crock pot. 

Shred meat with...

March 13, 2018

I have always loved working with kids. They are a constant reminder not take things so seriously, and to laugh a lot.  Their smiles are contagious and their pure light shines.  To be a kid again, and not dim your light for anyone is why I love to work with kids....

March 8, 2018

1 tsp cinnamon 

1/2 tsp cayenne pepper 

2  Tbs unsweetened cocoa powder

1/2 cup sliced almonds 

1/2 cup rolled oats 

1 Tbs coconut oil (more if needed) 

1/2 tsp sea salt 

I crave something sweet and spicy at the end of the day. Try these Chocolate Spicy Energy Balls to s...

March 7, 2018

BYNS has a new location. Frank Loyd Wright and Shea.   Wednesday 9:30am I am teaching.  I look forward to seeing everyone😊 Bring yourself and your friend.  Never to late, to old, or to sick to start the healing.  Let’s do this together. 

 ❤️ Crystal 

January 12, 2018

Is it me or does everyone say, "I am so busy"?  Nobody is busier than anyone else. We all have the same amount of hours in the day.   It is not just a matter of prioritizing but compartmentalize.  Anyone can write a list.  When you make a list you may not get the 3rd t...

January 10, 2018

Happy New Year. What can you change about your morning coffee routine to make the most of it?  Don't just have coffee, make it bullet proof.  What is bullet proof coffee

Bullet proof coffee is coffee with healthy liquid fat (oil) added to it.  It promot...

December 4, 2017

 Why hire a trainer? This is a great question. 

 What will a trainer do for you.....

1. Discovery, assess your strengths and weakness in nutritional and physical capabilities 

2. Overcome what barriers you have been facing. 

4. Set a achievable goal. 

5. Help exec...

November 21, 2017

Black Friday is almost here. Are you thinking about what to get yourself and the ones you love. Invest in their health, purchase them a personal trainer on demand, along with meal plans.  

  

The 4 week program will include daily workout, and meal plans deliver...

November 20, 2017

What is functional eating? Eating to Live, not Living to Eat.  You are in control of how  you feel. Sick and tired of being sick and tired?  No one can make you happy, sad or glad, only you can. Life will continue to happen, so how will you "respond, instead of react"?...

November 16, 2017

Join a 4-week challenge for $99. Challenge starts Nov. 27, and Jan 1st. Learn how to “live to eat, or instead of eat to live”.  

7 ways not to gain weight over Thanksgiving

Traditionally Thanksgiving is known for over eating.  Try these tips and tricks to stay emoti...

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