Tuesday, April 23, 2019

Brand Spankin' New 21-Day Challenge Starts May 1!





I know I’m experiencing a jelly bean and chocolate egg hangover from this weekend...are you? Also, summer is sneaking up and it's good to have some healthy habits formed before the vacations and pool time starts.

If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track.

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The Summer Shape Up Challenge begins Wednesday, May 1 and ends Tuesday, May 21.

This BRAND SPANKIN' NEW Challenge is all about getting more energy, kicking sugar cravings, sleeping better, getting stronger and shedding a bit of fat in the process.

Here's what you can expect when you sign up:
  • Membership to a private Facebook group with daily encouragement, workouts and tips
  • Suggested food guide and recipes
  • Grocery lists
  • Daily workout schedule
  • A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
  • Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
  • NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
  • All for $29 payable via PayPal*

Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look better...so what's there to lose?



Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Easter Candy :) .

*as soon as the PayPal invoice is paid, you will be added to the private Facebook group! :)

Monday, April 22, 2019

25 Minute Dumbbell Workout (with cardio :) )





Check it out...do each exercise for 20 seconds before moving on to the next. Then, repeat the list for a total of 6 times...enjoy!

Thursday, April 18, 2019

Lemon Poppy Seed Muffins...just in time for Easter Brunch!


I just ate one of these guys and I can not tell you how amazing these are. I don't eat gluten and dairy because those foods trigger some very scary migraines. So I tend to miss out on cake, cookies, scones, muffins, cinnamon rolls and basically all other amazing baked goods. And I miss them! So when I try out a new recipe and it's like the good ol' gluten-filled version, it really makes my day.

These gluten free lemon poppy seed muffins do not disappoint ( I betcha my family wont even be able to tell they are made with coconut flour).

What you need:

  • 6 eggs (at room temp)
  • 3 lemons juiced (about 5-6 TBSP)
  • Zest of lemons if you want to make them extra tasty
  • 1/2 cup honey 
  • 1/4 cup avocado oil (or ghee if you want a buttery, lactose-free experience)
  • 1/2 tsp almond extract
  • 1/2 tsp vanilla extract
  • 3/4 cup coconut flour (I buy mine in the bulk section of Sprouts)
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1-2 TBSP poppy seeds

What you do:

  1. Pre-heat the oven to 325 degrees
  2. Line a muffin tin with liners or grease generously
  3. In a blender, blend all the wet ingredients and then add the wet ones and poppy seeds
  4. Pour or scoop (about 1/4 cup) into twelve muffin things
  5. Bake for 25-30 minutes (until baked through)
  6. ENJOY!

Thursday, April 11, 2019

Sausage and Peppers...less than 30 minutes!


Just doing a little bit of meal prep for the next day I don’t have more than 20 minutes to get dinner on the table.

It’s one of my favorites: sausage with peppers and onions over rice. Also, you can cook the sausage, cut it up with the cut up veggies and freeze it for later! 

Totally delicious. 

Plus, today, I had several bell peppers that didn’t have an immediate use but were getting little soft.

To prep, simply... 

☀️cut up a bunch of bell peppers and onions
☀️boil or grill or cook however some Italian sausage
☀️cut those sausages into pieces
☀️throw them all in a freezer bag and save for later in the freezer

When you’re ready to cook...

🙌heat 1/2 cup chicken broth (or bone broth) in a skillet on medium high
🙌add the frozen peppers and sausage
🙌cook until soft and bubbly (about 20 minutes)

Serve over rice or cauliflower rice or, my personal preference, a mix of both 😉.

Monday, April 1, 2019

One Pan Cashew Chicken

Anyone else like to make meals in ONE pan? A single pan means way less clean up and that, to me, is cooking gold.


I grew up on cashew chicken take out...it was always my go-to order and this recipe does not disappoint. It has all the flavors, plus, extra veggies and way less sugar.  PLUS, this is super easy to prep beforehand to make it the easiest throw-together-meal on busy nights.




One Pan Cashew Chicken

What you need:

for the sauce

  • 6 TBSP coconut aminos (of if not on hand, soy sauce)
  • 1 TBSP apple cider vinegar
  • 3 TBSP honey
  • 1 tsp sesame oil
  • 1/2 tsp minced ginger
  • 2 tsp minced garlic
  • 2 TBSP cornstarch
  • water to thin the sauce as needed
for the rest
  • 1 lb chicken breast cut into cubes
  • 1 head cauliflower (I used purple cauliflower for fun)
  • 2 stalked celery, diced
  • 3/4 cup cashews
  • Salt and pepper to taste
  • Rice or cauliflower rice (or my fav...some of both)
What you do: 

for the sauce
  1. In a bowl, whisk together all the sauce ingredients 
  2. That's it-boom.
for the rest
  1. Preheat the oven to 400 degrees
  2. Line a sheet pan with foil (for easy clean up) and spray with cooking spray
  3. Toss the chicken with salt, pepper and half the sauce
  4. Spread chicken on prepared sheet pan and cook for 8-10 minutes
  5. Toss cauliflower, celery and cashews in the remaining sauce
  6. Spread evenly around chicken
  7. Cook for an additional 10 minutes or until chicken is cooked through
  8. Serve over your choice of rice
ENJOY!

Protein and Veggie Quinoa Bowl


I could eat this every single day. No joke. 


Protein Packed Quinoa Bowl


🍲Quinoa cooked in vegetable or chicken broth

🍲Riced cauliflower (lots of it)

🍲Sautéed spinach and kale 

🍲Turkey sausage

🍲Eggs

🍲Hot sauce or not 🤷‍♀️


This is the best for breakfast, lunch or dinner...or let’s be honest, any darn time of day.