Growing Greens Indoors

As we are all under stay at home orders, I thought I would share my method for growing indoors.  Growing fresh greens and herbs keeps you from having to go to the store and it can add vitamins and minerals into your diet to keep your immune system healthy.  It also just makes me super happy to see life spring forth when we are still getting snow outside.

I have a history of over watering and underwatering indoor plants and the dry air of Colorado doesn’t help.  Creating self-watering systems has been a lifesaver (for my plants) and I enjoy having access to tasty fresh herbs and greens year-round. 

This can be a great project to do with kids of all ages, you do not have the ability to grow outdoors, or if you would like to travel and not worry about your plants.

This design works by having a water reservoir with a piece of cotton rope or t-shirt that acts as a wick to bring the water up into the soil through capillary action.  As the soil dries the water will travel up the rope and into the soil, keeping it at a consistent moisture level!  Keeping house plants properly watered in a place like Colorado is really hard, so I use this method often (although the containers may differ).

Items needed:

  • 1 Ready to recycled plastic drink container
  • 1 sharp knife or kitchen scissors
  • 8-10 inches of cotton rope or 8” x 1”strip of a 100% cotton t-shirt
  • Drill and ¼” drill bit
  • Planting soil
  • Seeds


  1. Wash drink container and remove label (it just looks better afterwards)

2.  Use a pair of scissors or a sharp knife to cut bottle in half. This can be accomplished with regular scissors, it is just a bit more difficult.

3. Remove the cap of the bottle and use a hand drill with a ¼” drill bit to make a hole in the center of the cap.  You can use a pair of pliers to hold the cap still if necessary. Make sure to have a piece of wood or other suitable material under the cap to drill into so you don’t damage your drill bit or counter.

4. Tie a knot in the cotton rope (or strip of t shirt) about 3” from one end.  The knot should not be pulled tight, it just needs to be snug enough to not come undone.

5. Thread the rope through the cap so that the short end is on the “inside” part of the cap.

6.  Screw cap back onto the bottle and place the top portion of the bottle upside down and inside the bottom half of the bottle.

7. Fill top section of the bottle with soil until it is about an inch from the top.  The cotton rope should be sticking up into the dirt and not crushed down.  To accomplish this, gently add the first couple scoops of soil.

8. Once soil is in place moisten the soil with water.  Excess water will drain into the lower portion (the water reservoir).  Add more water if necessary, to the reservoir, making sure it doesn’t touch the cap and that the rope is tucked into the water.

9.  Plant 3-4 seeds at the depth directed on the seed package.  Once planted, place your little garden on a sunny windowsill or suitable sunny spot.

10. In a few days you should see your babies sprouting and starting to grow. 

10. Once the plants are about 3 inches tall, remove the weaker plants, leaving 2 to grow.

11. To maintain the plant, just keep the water reservoir filled with water.  (Usually every 3-4 days).

Give Rossiter Fascial Stretching a try


As a way to say thank you to our community I am offering complimentary fascial stretching appointments on Saturday, December 5th, 2015.  I fyou have always wanted to give it a try, please contact me to set up a time.  If you have experienced my work and want some more, I encourage you to take advantage of this day.  Feel free to pass the attached flyer on to those you feel may benefit from a session.

Allergy friendly Christmas cookies

christmas cookies

What is Christmas without a few Christmas cookies?  Yes, I am a personal trainer advocating the Christmas cookie.  I am a firm believer in moderation and that one shouldn’t be deprived a little treat now and then.  My kids wanted to make cookies for Santa and who am I to deny the big guy his cookie.  However, if Santa is like the people in my house he cannot have dairy, soy, wheat, or eggs.  After searching high and low, I found this recipe at  Thanks to these creative people we were able to have our treat and stay away from our food sensitivities.



  1. Mix dry ingredients and set aside.
  2. Cream Earth Balance and sugar.
  3. Add cultured coconut milk, milk alternative, apple cider vinegar, and vanilla.
  4. Using a paddle or dough hook, slowly add dry ingredients.
  5. Mix on low until well blended.
  6. Roll into ball and refrigerate 30 to 60 minutes (or place in freezer for 15 minutes).
  7. On a lightly floured surface, roll to desired thickness (about 1/8 to 1/4 inch thick).
  8. Cut into shapes and place on greased cookie sheet.
  9. Bake at 375 for 8 to 10 minutes.
  10. Remove from pan and cool completely on cooling rack.
  11. Frost and serve same day or flash freeze until ready to use.

* We did not frost the cookies, we decorated the cookies with sugar sprinkles prior to baking.

Lisa’s Goodness Bars Recipe

I love Goodness Knows snack bars, but my daughter has a few nut allergies, and I am trying to stay away from packaged foods.  So, I decided to experiment with recipes to create a bar that we love to eat, is nutritious, and can be customized to individual tastes.

This is the result!

Lisa Goodness Bars

Lisa’s Goodness Bars


3 cups nut/seed mix (I used 1/4 cup chia seeds, 1/4 cup hemp hearts, 1 cup chopped brazil nuts, 1 cup pecans, 1/2 cup pumpkin seeds)***

1/2 cup honey

1/2 tsp. salt

1 tsp. cinnamon

1/2 cup chocolate chips (I use enjoy life dark chocolate since they are dairy and soy free)

1 tsp vegan shortening or coconut oil

***Get creative with your nut and seed mix.  Some ingredients to consider using are…sesame seeds, pumpkin seeds, sunflower seeds, almonds, pecans, cashews, brazil nuts, walnuts, pistachios, dried fruit (although I would keep the fruit limited to 1/2 cup so there is enough “crunch”)


  • Preheat oven to 350 degrees
  • Melt shortening or coconut oil in the microwave
  • In a large bowl, combine all of the ingredients, except for the chocolate chips
  • Line a baking sheet with parchment paper
  • Pour nut mixture onto prepared baking sheet, spread it out evenly, staying away from the edges by 1 1/2 inches
  • Bake at 350 degrees for 25 minutes
  • Remove from oven, while mix is still a bit warm, cut into squares with a pizza cutter.
  • Once the nut mix is completely cool, melt the chocolate chips in the microwave and drizzle chocolate over the squares. (You can adjust the amount of chocolate to your personal taste.)

What is SMART goal?

You have probably heard of SMART goals before, but if you have not, then this blog is for you!

Good goals, should be SMART…

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time-Bound


A goal of better fitness is nice, but a goal like

  • increase my squatting weight by 20 pounds in the next 3 months
  • hiking a trail “better” than before ( I want to hike Gregory Canyon trail 5 minutes faster by March 1)
  • hiking a trail you have never been able to do (I want to hike Mt Sanitas only stopping once)
  • Being able to do certain activities on a balance board or Bosu ball (balance on one foot for 1 minute, do 15 squats with 20lbs)
  • I want to reduce my blood sugar by 5 points in the next 6 months
  • I want to lose 2 inches off my rear end by June 1st

Setting a very specific goal lets you know when you have achieved it and helps you to make a plan.


This usually requires something with numbers (tape measurements, time, resistance weight), but not always.  If you want to learn to ride a bike, you will know when you can balance, but setting the goal of riding your bike for 1 mile is even better and more measurable.  When goals are subjective it is also hard to know when you have achieved your goal. And it is very difficult to know how you are progressing towards your goal.


For instance, if you want to lose 3 inches off your stomach in 2 months, it is unrealistic to do that in a healthy, sustainable way.  You are either going to be setting yourself up for failure or will be harming your body to make it happen.


Set the goal for yourself, not for others.  If you are setting a goal for your spouse, friends, or society, it is not very motivating.  Pick a resolution/goal for yourself!  Make it something that touches your soul.  When you waiver in your dedication, you want to be able to tell yourself why it means so much to you to achieve your goal.

Time Bound

Let’s face it procrastination is a huge problem for many of us.  When we set a time limit, the likelihood that we will achieve it goes up.  If you want to clean your house, it may or may not happen.  If you have a party planned next weekend, I guarantee you will be much more likely to get it clean by that time

When making your “I Love Me Goal”, make sure you are also making it a SMART goal. With proper planning and dedication your dreams can become reality!


Better than a New Years Resolution, set an “I Love Me Goal”!!!!

I would like to set a new tradition of tossing the New Years Resolution and instead want to encourage everyone to set “I Love Me Goals”, starting on February 1st.  Here is why…

New Years Resolutions:

  1. often made because people feel they “should” and not because they WANT to.
  2. resolutions like losing weight are often made in the hangover of guilty feelings about a lack of exercise or what was eaten or drunk over the holiday.
  3. Made in the rush of the holidays new years resolutions are often a reaction to what is going on over the holidays.  (i.e. I need to exercise more, I have been lazy.  I need to spend less, my budget is blown.  I need to drop some size, I think a 10 pound turkey landed on my hips.)
  4. The holidays can be crazy and we are not a good state of mind to be mindful and contemplative.

I Love Me Goals:

  1. January is a great time to think about what you would like to focus on for yourself.  What inspires YOU.
  2. Make your ILMG based on what truly inspires you.  Take the time to focus on what you really want and not what you think society expects of you.
  3. Take a few weeks to really plan out your strategies to achieve your ILMG.  Without a plan your goal, is really just wishful thinking.  Gather your resources, clear your calendar, prepare!
  4. Make sure it is a SMART goal

You deserve more than a briefly thought out resolution.  You deserve the time and thought necessary to achieve your dreams.