The Skinny on PCOS:PCOS in Non-Obese Women

Polycystic ovary syndrome (PCOS) is the most common endocrine disorder of reproductive age women, affecting between 6 and 9 million women in the US alone. While we typically think of women with PCOS as being overweight or obese, women of all shapes and sizes can present with this disorder.

According to the Rotterdam criteria a diagnosis […]

By |April 20th, 2016|Uncategorized|0 Comments

Poppyseed Salad


romaine lettuce
peeled and roughly chopped cucumber
shredded carrots
diced red onion
chopped black olives
sliced avocado
grape tomatoes
pepitas (or pumpkin seeds)


1/3 cup oil (vegetable, canola, olive)
1/3 cup honey (or agave nectar)
1 tbls cider vinegar
2 tsps poppy seeds
1/2 tsp salt
1 tbls dijon mustard

Place lettuce on a large platter and arrange the other vegetables evenly around the top in a pattern.

Add all […]

By |March 29th, 2016|Uncategorized|0 Comments

Strawberry Balsamic Poppyseed Dressing


1 cup fresh strawberries, sliced ( strawberry balsamic)
¼ cup balsamic vinegar
2 Tbsp coconut oil
1 clove garlic
½ tsp sea salt
½ tsp black pepper
2 tsp poppyseeds


Place all ingredients except for the poppyseeds in a blender and blend until smooth.
Add poppyseeds to blended dressing. Pour in a air-tight jar or seal-able container and shake it up.
Keep refrigerated. Let […]

By |March 29th, 2016|Diet, gluten free, Health, Nutrition, Recipes|0 Comments

ReNEWU Post Natal Mom Jocelyn

Jocelyn began with Hayden Fitness Studio in December 2013 after the birth of her second child, six weeks post natal. Weight 180 pounds. She attended HF monthly two sessions per week in Mommylicious/Fitlicious.

January 16, 2014

March 15, 2014

May 13, 2014~ 175 pounds

September 24  ,2014 ~168 pounds

December 1, 2014~156 pounds

January 16
March 13
May 13
July 29
September 24
December 1


180 pounds

168 […]

By |January 26th, 2016|Child Birth, Diet, gluten free, Health, Uncategorized|0 Comments

ReNEWU with Post Natal Mom Brianna

Brianna Started Hayden Fitness Studio while pregnant with baby number two in February 2013. After baby she attended HF three sessions per week during mat leave and two sessions per week upon returning work.


Pre Baby Photo 137 pounds December 2014

During Pregnancy Brianna attended Fitlicious 2 days per week until 38 weeks in  addition to trail […]

By |January 26th, 2016|Uncategorized|0 Comments

Crepes~Gluten Free, Vegan



2 c. brown rice flour
2 c. old fashioned oats, ground
3/4 c. whole cashews (salted is ok)
4 1/2 c. almond or rice milk (vanilla ok)



Blend grains together in a vitamix until whole oats disappear. Pour into bowl. In the vitamix blend the cashews and rice/almond milk until cashews disappear. Then slowly add the grains back in […]

By |January 9th, 2016|Breakfast, gluten free, Health, Nutrition, Recipes|0 Comments

Stuffed Portobello Mushrooms

Must share easy recipe creation tonight that was a HIT!!
Stuffed Portobello Mushrooms #Hayden Style

4 Portobello Mushrooms
1 Jar Marinated Artichokes
1 Chopped Onion
2-3 Cups Baby Spinach
4 TBS Sundried Roma Tomatoes
4 TBS Basil Pesto
Remove the stems from the portobello mushrooms and coat the inside of each mushroom with 1 TBS of basil pesto and place in the oven […]

By |January 6th, 2016|Recipes|0 Comments

Prenatal Yoga Monday Wednesday Friday 6pm

By |September 25th, 2015|Uncategorized|0 Comments

11 Things to Get Your Nutrition Back on Track After Summer Break

11 Things to Get Your Nutrition Back on Track After Summer Break


Take note of what foods make you feel great and get rid of the ones that don’t.
Rehydrate-Water is best. Drink at least half your body weight in ounces daily. If this is a challenge for you, try flavoring with citrus, mint, […]

By |September 11th, 2015|Uncategorized|0 Comments

Soups for Fall

For more fantastic recipes and Nutrition Questions please contact Holistic Nutritionist Melissa Joa

Carrot Souffle

2lbs carrots

1qrt Broth

2tbsp minced onion

2tsp lemon juice

1/2c coconut oil

1tsp salt

1/4tsp cinnamon

2tbsp maple syrup

3 eggs

-cook carrot in broth until soft

-preheat oven 350

-Remove carrots from broth.

-Blender carrot, onion, lemon, coconut oil, salt, cinnamon, maple syrup and eggs

-Pour into lightly coconut oil greased baking […]

By |August 27th, 2015|Uncategorized|0 Comments