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Showing posts from January, 2016

Healthy Brownie Batter

Remember when you were a kid and you used to lick the brownie batter out of the bowl? Maybe you still do now. I know I do   So I found a healthy brownie batter that won’t undo all my hard work in the kitchen and gym and wanted to share it with you! INGREDIENTS: 1 Scoop Chocolate Shakeology 1 tsp coconut oil, melted 1 tsp all natural Peanut Butter/PB2 (optional) 2-3 TBS of water DIRECTIONS: Melt the oil in the microwave for about 10-15 seconds Add the Shakeology (and PB) Add water 1 TBS at a time until you reach that “brownie batter” consistency! Try not to eat the bowl as you’re scraping every little bite off!!! If you’re patient enough, toss it in the freezer for about 15 minutes – OMGeeeeee! Get ready to be addicted to something super healthy! Have questions or need help with your fitness or nutrition?  Email me at to chat more!

Transformation Tuesday

#TransformationTuesday goes out to this beautiful lady, Trina Davis!   40 lbs gone!  Read more about her story below: "I have started my weight loss journey a little of a year ago. I was so fed up and disgusted with myself to allow myself to get this way. I started to gain weight after I have my thyroid removed in 2009 (due to health reasons) I quickly became depressed and just gave up on myself. Never realizing how much weight I was putting on and started to lose all what lil bit of energy I had. I knew it was time to do something about it. I was on Facebook and came across the 21 day fix So I started researching it. I quickly realized how many of my friends were doing it and I messaged them and they introduced me to a coach. I talked with the coach for awhile and in my head I'm thinking yeah right this does not work like they say it does. No program is this good for that price. So I researched it for awhile and I messaged my coach back and ordered my package. So while I was

My Five Tips to Improve Self-Confidence Today

Are you someone who struggles with self-confidence?  I have struggled with it for a majority of my life until finally one day I said enough is enough.  I need to do something to improve this or I'm never going to live up to my full potential.  I believe a lack of self confidence stems from fear of the unknown.  We all have fears, but if we spend our lives avoiding getting past them there won't be much room to grow or succeed.  I thought I would share my top 5 tips to help improve your confidence level today! 1.  Give yourself positive affirmations DAILY.   For example:      1.  I am a great spouse      2.  I am a great parent      3.  I am a great motivator      4.  I am an honest and hardworking business owner/employee      5.  I attract all positive and good into my life Get the point?  Speak LIFE into yourself on a daily basis. You are beautifully and wonderfully made! 2.  Do something today that will make you uncomfortable For example, if you are fearful of f

Mediterranean Turkey Burgers

Total Time:  30 min. Prep Time:  20 min. Cooking Time:  10 min. Yield:  6 servings Ingredients: ¾ cup reduced-fat (2%) Greek yogurt 2 Tbsp. fresh lemon juice 2 cloves garlic, finely chopped, divided use ¼ tsp. dried dill weed 1½ lbs. 93% lean ground turkey 1 medium red onion, thinly slice half, finely chop half, divided use ¼ cup finely chopped sun-dried tomatoes 2 oz. frozen spinach, thawed, squeeze out liquid using a kitchen towel, chopped 6 Tbsp. crumbled feta cheese 1 tsp. dried oregano ½ cup whole grain bread crumbs 1 large egg Sea salt and ground black pepper (to taste; optional) 1 cooked medium beet, sliced thin ¼ medium cucumber, sliced thin Preparation: 1. To make yogurt sauce, combine yogurt, lemon juice, 1 clove garlic, and dill in a small bowl; mix well. Refrigerate, covered, until needed. 2. Preheat grill or broiler to high. 3. Combine turkey, chopped onion, sun-dried tomatoes, spinach, cheese, remaining 1 clove garlic, oregano, bread crumbs, and egg in a medium bowl

Step Into Greatness!

Step into GREATNESS in 2016! . I am looking for confident LEADERS. Women who know that they are magnificently made for something MORE. Women who TRULY want to make a difference in their own life and the lives of others. . In 2013 years ago I stepped into an opportunity that completely changed my life and my family's life. As a brand new mom on maternity leave with no pay and the wife of a small business owner who was going through a dip, I was DESPERATE for change. I prayed and prayed and prayed for something to come into my life that would change our financial future for good. . That was when I ran into online health and fitness coaching. It seemed to be the perfect opportunity to pay my passion for living a healthy lifestyle forward. I definitely had my fears. Is this going to work? Can I succeed at this? Thank God my coach calmed my fears and shared that if I came to the table with a willingness to learn and an ambitious attitude that I could succeed like the other mem

Banana Berry Smoothie Bowl

One in four people people eat fast food each day. Be the exception. Banana Berry Smoothie Bowl Ingredients: 3/4 cup almond milk 1 scoop whole food vanilla shake 1/4 cup fresh or frozen blueberries 1 cup ice 1/2 large banana, cut into thick slices 1/4 cup fresh or frozen blackberries 2 Tbsp. sliced raw almonds 1/2 cup fresh or frozen strawberries 1 Tbsp. chia seeds Preparation: 1. Place almond milk, meal replacement shake, blueberries, banana and ice in blender; cover. Blend until smooth. 2. Place smoothie in a medium bowl. Top with strawberries, blackberries, almonds, and chia seeds; serve immediately. Thinking about giving the whole meal replacement shake a try?  Click the links below for more details: Super Sampler  - 6 different flavors 1 Month Supply  - 1 or multiple flavors Questions?  Email me at

Smoked Salmon and Poached Egg Sandwich with Lemon Garlic Sauce

Makes 4 servings, 1 sandwich each Total time: 28 min. * Prep time: 20 min * Cooking time: 8 min 21 Day fix approved: 1 red 1 yellow Ingredients: 4 tsp. fresh lemon juice, divided use 2 cloves garlic, finely chopped 1 tsp. Dijon mustard  2 Tbsp. 0% fat Greek yogurt 2 cups hot water 4 large eggs 2 sprouted whole-grain English muffins, cut in half, toasted 16 thin slices smoked salmon (12 oz.) fresh baby spinach (for garnish) 1.  Combine 3 tsp. lemon juice, garlic, mustard, and yogurt into a small bowl; mix well.  Set aside. 2.  Bring water to a boil in a medium sauce pan over medium-high heat.  Add remaining 1 tsp. lemon juice; reduce heat to maintain a gentle boil. 3.  Place on egg into a small bowl.  Hold bowl close to the water's surface and slip the egg into the water, repeat with remaining eggs; cook for about 3 - 4 minutes, or until whites are completely set.  Gently lift eggs out of water. 4.  Spread English muffin halves evenly with lemon garlic sauce; to evenly with spinach,

Life by Design

One of the best feelings in the. Clocking out for the last time from a job that I was no longer fulfilled from. No more commutes to work. No more weekends. No more holidays.  No more leaving before my daughter wakes up and getting home at her bedtime. No more missing out on family gatherings.  This was totally out of my comfort zone, but they say greatness happens when you take that leap of faith.  It was one of the best decisions I have made to become an online health and fitness coach.  I now have the freedom to live life by design.  To spend time with who I value most, my family.  To be the boss of me.  To continue to change lives and make a difference all from the comfort of my home.  "As long as you were alive you will either live to accomplish your own goals and dreams or you will be used as a resource to accomplish someone else's goals and dreams." Become a coach risk free >>>

Strong Is the New Skinny!

I used to take it very personally anytime someone made a negative comment about my body.  Sadly, It actually made me start to hate it.  So I thought, "the less I ate the 'skinnier' I would be." I even took it to extremes by starving myself which was completely unhealthy.  I would literally have a Starbucks skinny latte and apple for breakfast, salad for lunch and very small servings at dinner.  My workouts consisted of hours of cardio. So thankful that something woke up inside of me and I realized how unhealthy this was.   So I surrounded myself with people knew more about fitness and nutrition and started using food as fuel.  Fuel for weight training.  Fuel to nourish my body.  Fuel for energy.  Overtime my body started to change from 'skinny fat' to strong and fit!  Working out and eating healthy has changed my life in so many ways.  I am more confident.  I have more energy.  I am setting a good example for my family and paying it forward to others who want

Skepticism Can Lead to Amazing Opportunity!

Have you ever been SKEPTICAL about something? I sure have, so I thought I would share a story with you of how I overcame a HUGE moment of doubt! As a personal trainer and national level competitor I would say I have the knowledge to do what it takes to get into great shape. Personally, I never have used many supplements leading up to a competition. I just stuck to the plan - heavy lifting, cardio, and a dialed in meal plan. Three years ago I was approached with an opportunity to help others with their health and fitness goals online. The more I looked into the opportunity the more it made sense for me to go for it. I was ALREADY helping people online, I just wasn't getting paid for it! But I'll have to admit, I was a bit skeptical at first.... I was told the best way to get started as an online health and fitness coach was to order a business starter pack - one month supply of an all natural, whole foods meal replacement shake and a workout program. Say what? I DID NOT n

Meal Prep Sunday!

Just completed my meal prep for the week and wanted to share the recipes I used with YOU!  Check em out.  Hope you love them! Roasted Green Beans with Garlic (Note:  This recipe will make more than what you need for the week.  I just store the excess in a freeze bag to use for the following week) Baked Oatmeal Cups with Raisins and Walnuts Grilled Chicken Dijon Garlic Roasted Potatoes (Note: This recipe will make more than what you need for the week. I just store the excess in a freeze bag to use for the following week) Slow Cooker Turke

FREE clean eating CHALLENGE!

If I hosted a 7 day free clean eating challenge with a grocery list and a simple meal plan to follow along with recipes and nutrition tips, would you be interested? Comment below I'm in and I'll get or shoot me an email at and you more info ASAP!