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Showing posts from August, 2014

September 8th challenge!

It's time to take your health and fitness seriously!   Challenge group forming for September 8th.  It will run September 8th - 28th!  21 DAYS OF PURE DEDICATION! Deadline to sign up is August 31st as you will want to allow several days for your supplements to arrive for the start of the challenge. Cost: $160. Includes: customized nutrition plan, a month supply of meal replacement shake, a shaker cup, tupperware for food, a workout schedule, three check ins with me, and coaching by me throughout the entire competition along with group support on Facebook. Next steps: purchase the challenge package with these simple steps:  1. Go to 2. Click the CHALLENGE PACKS, Buy Now (right side / middle of screen).  3. Scroll down to find the Challenge Pack that shows your Fitness Program (21 day fix) – underneath it in the dropdown menu box select it with your chosen flavor of Shakeology ( of you are not sure on flavor, I recommend the combo packs of v

3 Foods to Power Through Your Workout!

1.  Greek Yogurt Greek yogurt contains almost double the protein as normal yogurt but about half as much raw sugar as regular yogurt. Provided you aren't lactose-intolerant, this should provide an energy boost that’s easy on the stomach. A comparable high-protein dairy option is cottage cheese. 2.  Oats Oats are packed with fiber, which facilitates a steady release of carbohydrates into your bloodstream, and therefore a steady energy supply throughout your workout. 3.  Bananas Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for a workout, and the supply of potassium aids in maintaining muscle and nerve function. Try this combo 1-2 hrs before a workout: 1/2 cup non fat greek yogurt with 1 banana sliced and mixed in (stevia for sweetner) 1/4 cup oats 

Sweet Potato Fries

Dinner is served.  Lean steak, spinach and sweet potato fries!   Here is a very simple sweet potato fry recipe. 4 sweet potatoes 2 tbsp EVOO 2 tbsp garlic powder 2 tsp cajun seasoning sea salt and pepper to taste Instructions:  Preheat oven to 450 F In medium bowl, toss potatoes with EVOO, garlic powder, cajun seasoning, seal salt and pepper.  Spred sweet potatoes in a single layer on a baking sheet line wiht parchment paper, making sure to leave speace between them.  Bake for 35-40 min turning half way though until golden brown.  Serve with ketchup or your dip of choice.

Results are in!

Results are in from my 3 day jump-start challenge.  I am down 4 lbs, 1 inch gone from my waist and 1 inch gone from my hips.  My clothes are fitting much better again and I am ready to keep going.  This was exactly what my body needed to recharge.  I am going to keep the momentum going with my 5 day clean eating challenge group on Facebook!  If you are interested in joining a free 5 day clean eating challenge please add me as a friend on Facebook and let's chat! Link to add me!

3 Day Jump-Start Challenge!

I had my husband help me create a 3 day jump-start plan.  Why?  Well, because I am human and fell off track with my nutrition.  I needed someone to hold me accountable.  But how could I let this happen?  As a trainer and health and fitness coach I should have no problem keeping a perfect diet, right?  I should be able to hold myself accountable 24/7, right?  Wrong. I have multiple roles and sometimes I fall of track with my nutrition.  But, that doesn't mean I stay off track.  I also don't claim to be perfect.  I enjoy occasional treats and red wine, but after two trips to Vegas and indulging in too many carbs and alcohol my body didn't want to let go of the crap.  I kept craving these things daily.  I finally said enough is enough.  I needed to set a goal and come with a plan to reach it.  My goal was to get back on track with a clean eating regimen.  Coming up with a 3 day plan was the perfect was to reset my body and thinking towards healthier eating habits.  I am on day

Everything You Need to be Great is Already Inside You!

While you spend time scrolling though Facebook, I am working on my next post to inspire someone.  To lift someones spirits.  To encourage someone.  I am messaging someone to see how they are doing with their fitness challenges or their customized workouts I have written for them.  I am messaging someone to see how their nutrition plan is going.  If it needs adjustments.  I am checking in with my team of coaches to make sure they are reaching their goals.  While you are scrolling through Pinterest pinning stuff you want, things you plan to do, recipes you plan to make, workouts you will never do, dreaming of things you won't have unless you WORK for them, wishing you could travel here or there, I am building a business.   How long will you continue to do these time wasting activities?  Who knows... God knows I did them for way too long.  I am thankful I got a wake-up call.   I am creating value in OTHERS.  I am building a bridge to freedom.  To be able to do what I want, when I want

30 Day Kettlebell Swing Challenge

This challenge works for both beginners and advance people. Beginners can stick to the chart and intermediate – advance people can do 2-5 sets or how many you can handle. Cardio can consist of walking on the treadmill or outside, running, elliptical, hiking, zumba, ect. I recommend at least 30 minutes. Now, let’s burn  some calories and sculpt our entire body with kettle bell swings! Click link below to join for free!

Shrimp Pasta

Ingredients: 3/4 - 1 lb fresh shrimp (peeled, I made the mistake of getting non-peeled) 1 tablespoon extra virgin olive oil 1/4 teaspoon black pepper 1/4 teaspoon sea salt 1/4 teaspoon garlic powder 1 teaspoon Italian seasoning Heat oil and seasonings in a fry pan until warm.  Add shrimp and fry for approximately 10-15 minutes until cooked. 1 16 oz bag brown rice pasta 4 tablespoons extra virgin olive oil 1/4 teaspoon black pepper 1/4 teaspoon sea salt 1/4 teaspoon garlic powder 1 teaspoon Italian seasoning 2 tablespoons Parmesan cheese Put pasta in 4.5 quarts of boiling water.  Stir occasionally and cook on medium-high for 15 minutes.  Rinse with water for a superb texture.  Drain well.  Mix olive oil, cheese and seasonings in.  Serve with shrimp on top. *Note: Follow instructions to cook pasta according to the brand you buy.

Taco Tuesday!!

Taco Tuesday over here!! 1 low carb tortilla wrap 3 oz lean ground turkey 1 tablespoon fresh salsa 1/2 cup cabbage salad mix 1 tablespoon chili lime sauce Under 250 calories and delish!

Bridge to Freedom

Okay so let's talk NUMBERS for a minute. I am no math wizard or Donald Trump, but I do believe I have made a very smart investment. The investment I made was in a challenge pack. What is a challenge pack? A fitness program combined with  a month supply of Shakeology. It was not just any fitness program. It was one of the most advertised on television. A Beachbody fitness program! Honestly at the time I invested in this challenge pack as a coach because I wanted to help people with their fitness and maybe earn some extra money on the side. I didn't plan on using the program... maybe here or there. I didn't really even plan on continuing the shakes. I said, "I'm a competitor and personal trainer. I don't need those workouts or that shake." Boy was I wrong! I feel in love with almost all of the programs and the shakes. Then over the past 18 months I feel in love with the business. So that $180 that I charged to my CREDIT CARD has given me a 19,000% return. Li

Healthy Chili Dinner

Another recipe borrowed from a friend and delicious! Healthy Chili Dinner  4lbs extra lean ground beef or ground turkey 4 cans kidney beans, drained and rinsed 2 large onions, chopped 2 large tomatoes, chopped 4 bell peppers (1 green, 1 red, 1 yellow, 1 orange, cut into 1⁄2-inch squares) 6 cloves of garlic Two 46-fl oz bottles low sodium V8 Vegetable juice, spice hot Spices: 4 TBSP chili powder 2 TSP ground pepper A little Frank's hot sauce gives it an extra kick In a large skillet, brown the ground beef, one pound at a time, over high heat together with garlic and onions. If your skillet is large enough you can brown the beef all at once to save time. On the last batch, add spices after the beef is browned and continue frying for another couple of minutes. Add the browned beef to a very large pot with a lid, and then add the beans, tomatoes, peppers and V8 juice. Bring to a boil and then reduce heat to simmer. This freezes very well, so you can just thaw it out and pop it in the