Ok so when people say.. “Whats the best way to lose weight?”… “What is your secret to staying healthy?”
I hate to break it to you but I have NO secret… it is something so simple that people literally will fall out of their chair when they read…. NUTRITION!!!
Nutrition is 70-80% of your results.. your food you put in your mouth will either make you or break you. Coming from my experience as a binge eater and emotional eater, I know you can exercise as much as you want, but if you do not eat proper nutrition, you are doing yourself no justice… Almost like your wasting your time working out. Yes, its true! I’m sorry if you felt you can workout as much as you want and eat whatever you want, but that will NOT keep you healthy and help you lose weight!
For example, those who eat clean during the week, and take off the WEEKEND…. that is 2 days out of 7 that you are throwing away! Not good!
My thing is 1 cheat meal a week.. honestly that cheat meal can be anything.. eat out then ice cream, but you better be getting right back on track and no more than 1 meal a week if you are serious about your results!
Ok.. point of this post was to share an amazing recipe that my fellow coach gave me!! It’s absolutely amazing!! Ok so hear you go…
Peach Protein Pancakes!!
2 Medium size Fresh Peaches (skinned and cut into small squares)
6 Egg whites
1/2 cup Oats
1 tbsp cinnamon
1 tsp organic Agave Nectar
Heat stove on medium
Mix all ingredients together in mixing bowl
Pour mixture in pan and let cook for 5 min
Flip and cook other side for 3 minutes
Let cool and top off with Agave Nectar
If you would like more tips, healthy recipes, daily support and accountability to help you reach your ultimate health and fitness goals, please fill out the application below for a spot in my next 30 day fitness challenge!
Ok so as my journey and goals have been changing… well not changing, but taking a different route to get to my destination, I have been definitely progressing along!! As I injured my back a few weeks back, I went to a chiropractor and took some time off weight training, but now getting back in the game slowly but surely!!
I have went to the gym just a couple times, lifted and worked on each muscle group, and have been doing some cardio, but really focusing on my Beachbody programs at home!
I have totally been mixing it up and incorporating 21 DAY FIX EXTREME where I am doing my Plyos, some morning cardio with T25, weight training withBODY BEAST, and loving toCIZE it up with Shaun T (dancing cardio workout)!
Yes, its a sweat fest on every workout! 😛
I have not had any back issues but also not going too intense, but I am definitely stepping up my game next week and going all in!! So back to training for my next show!! Of course its getting moved back a little, but really excited to do a show for my 30 th Birthday!! WOOHOO!! What a perfect gift for myself!!
Oh we know nutrition is 80% of your results.. so especially for me, when I am not able to workout to my fullest ability, I must stay on track with my nutrition!
I’ve been eating lots of Salmon and salad, Crock Pot Southwest Chicken wraps, Protein pancakes, and of course my good ol SHAKEOLOGY which is where I get all my superfoods, and dense nutrients!!
Healthy alternative to Ranch dressing: Greek Yogurt Ranch!!! You cannot even tell the difference!!
Southwest crock pot chicken—> SO SIMPLE!! Literally, I throw the chicken raw in the crock pot for 4 hours oh high and at 3 hours, I put a packet of low sodium taco seasoning and let it fall right apart!!
Add some southwest salsa, little cheese, and Greek yogurt if you want sour cream (healthy alternative), and go to town on that bad boy!! Of course, make sure you use whole wheat wraps 🙂
Who said you can’t be healthy and eat out?!? Seriously, this Salmon Salad was BOMB.COM!! This is a beauty!!
So I would say I’ve been doing pretty darn good despite a little bitty set back!! But like I said.. just because you have a set back does not mean change your goals… CHANGE THE DIRECTION TO GET TO YOUR GOALS!!
If you goals are important enough, NOTHING will get in the way!!
Ready to kick it up a notch!!
**If you are looking to start or continue your fitness journey and would like 1:1 support, motivation, help with nutrition and meal planning, please fill out my application below to get your spot in my next Beachbody Challenge!
*This will require using ANY Beachbody program of your choice (I will help you figure out what program will fit you based on your fitness level, limitations, goals, and preference of exercise), along with incorporating SHAKEOLOGY as 1 meal a day to give you the best nutrition including 70 + natural ingredients and superfoods (and more 🙂 )!
Time to get everything you need to reach your goals:
FITNESS + NUTRITION + SUPPORT = RESULTS & TRANSFORMATION!
Nothing like a little clean dinner for the family!! When I’m eating dinner, I already have my carbs in so I stick to pretty much high lean protein, complex carbs such as veggies, and healthy fats. So, instead of having a wrap, I substituted Romaine Heart lettuce leaves!
This is perfect for people who are short with time and do not have hours to cook dinner! Easy, quick, & yummy!! 🙂
1/4 cup Plain Greek Yogurt (to replace sour cream)
1 TBSP EVOO
Cook lean turkey burger on skillet on medium high with 1 tbsp EVOO until fully cooked. Add taco seasoning and cook for 2 more minutes.
Add ingredients to lettuce wraps as desired
21 DAY FIX BREAKDOWN:
*If you would like more daily tips, recipes, support and motivation, I would love to help you reach your ultimate goals! Since I have been through the journey myself, I can give you my tips and tools that helped my overcome my struggles!
We will incorporate a home fitness program of your choice with Beachbody, along with clean eating, and adding Shakeology once a day in place of any meal you prefer. Shakeology is not a weight loss shake or a protein shake. What is does provide us with is all your dense nutrition your body needs daily that we are not getting from our every day typical foods. You will get 70+ natural ingredients and superfoods and all your vitamins and minerals. As you fuel your body with the proper nutrients, you will find yourself having less cravings for sweets and and unhealthy foods and more of the clean foods! Shakeology also has a great protein to carb ratio which then helps you stay fuller longer!
I suggest eating every 3 hours and 6 small meals a day to keep your metabolism going strong throughout the day! I also help you with meal planning and meal prepping so you are saving time and money throughout the week!
Please fill out the application below for a chance to be in my next fitness challenge! I will contact you with in the next 24 hours! Can’t wait to help you get started!!
What is the most rewarding thing about my job as a fitness coach? By far, the fact that my team is so amazing and we can come together like we’ve known each other forever even if we are meeting for the first time!
On Friday, I picked up the girls from the airport who came in from Florida and Missouri and we took a little road trip to the Poconos to meet the rest of the team! Despite the lovely traffic going through the big cities and arriving late, we made it and got to spend Friday evening doing a little training and a lot of catching up!!
Our first training was from the #1 coach in the Beachbody organization Melanie Mitro and she presented on building up a successful Blog and Like Page to expand our social media to grow our businesses! It was a great training… then we had Cim Carver from corporate and he spoke on leadership!
After our training, we had a little dinner and sitting around the table just catching up and getting to know each other more since it was a lot of coaches first time meeting one another. So along with catching up, it was a huge time to celebrate my coach Kelly’s official 1 Star Diamond advancement! It was so nice to be able to give her her 1 Star gift face to face and meeting her for the first time!!
We all pitched in and made different foods to share! Layered Hummus Dip, fresh fruit, pita chips, and more!! 🙂
Yup, OUR personalities right here!
Saturday, we had a full day!! We woke up at 5 am to prep for our morning Yoga session and to have a photo shoot with the team! Once we were done with the photo shoot, we had our single photo shoot before we took off for the lake!!
Alright, so I totally am in love with my yoga moves and turning them into an inspirational quote!
As I was getting ready for my photo shoot, I was a little nervous and uncomfortable because I do not look ANYTHING like I did for my last shoot… but I was also 2 weeks out from a Figure competition…. Its hard not to compare yourself to how you looked before, but I realized I am NOT 2 weeks out anymore, and I am healthy!
We need to stop thinking about every stinkin flaw we have and EMBRACE who we are and that it goes deeper than just a body image!
These ladies are some of the bestest friends you can ever ask for!
Photo Shoot time!!
Kelly and I
This photo pretty much sums up how I feel about this journey I started 2.5 years ago… NEVER in a MILLION years would I imagine myself in this position I am in today…
I am truly doing what I love… I have made my passion for health and fitness my career, I work from home to be with my kids, choosing my own hours of operation— Yup, no more swing shifts, holidays, nights (unless I want to that is)…
I have created a freedom for myself and my family that I didn’t think was possible… until I gave it a chance that is! Then I realized the potential for success! I realized what amazing opportunity is sitting right in front of me and I believe God has placed me here with good intentions and I am doing what I am meant to do on this earth!
My photo shoot totally sums up me and showing my personality! I had a fitness shoot… I think I wear my fitness clothes at least 1-2 times a day.. I’m comfy, relaxed, and me!! Then there is another side to me.. my love for fashion! I totally love dressing up and throwing on a cute dress and heels! This business allows me to be myself and proud of who I am! I am here to share ME and my journey and hope that I will find others who will relate and connect with me to join me on this amazing journey!
Pretty sure I have definitely found some amazing coaches that have the same passion and similar goals as I do and it feels so amazing to surround yourself with people who lift you up!!
We had a pretty yummy lunch too after our shoot to get ready for our boating outing!
Shredded Chicken Tacos, Strawberry almond salad with lemon vinaigrette!
Ok, next up… outing on the pontoon!! We got 2 pontoons and made it a day!! We hung out, relaxed, did some tubing, and soaked up every moment! We also did some video footage for our Forever Fit video on the boat! This was totally needed for us all!!
Once we were done boating, we went back to the house and had some dinner and play time! More video shooting, and playing Gestures!! Oh yes, thats how we roll!! Finished off the night with a toast and champagne and shared more laughs together!
Overall, I wouldn’t change anything about this amazing weekend! It was a trip to remember for sure! Amazing friends, coaches, and motivators!! Our team is one of a kind.. We have friendships and a sister hood that is different than any other.. so thankful to have every one of these ladies on our team!
This is what helps our team be where we are in the organization… We are in the top 200 out of over 260,000 coaches, but soon to be top 100… and our culture shows why we are successful as a team!
Nurses and healthcare workers
Stay at home moms
Motivators… and MORE!!
*I am now looking for 5 more women and moms who have a passion for health and fitness and who are looking to reach some big goals, both physically and financially… someone who wants to turn their passion into their career and loves to travel.. because we love retreats and vacations!! 🙂 Yes, husbands allowed at most lol….
If you are wanting more information to join our team, please fill out the application below and I will contact you within the next 24 hours.
2.5 years ago, I started my fitness journey with Beachbody after having my 2nd child, and needing to find myself.. I was so unhappy, insecure, and depressed with how I looked and felt. I was working as an ER nurse full time hours and was taking Master’s classes for my school nurse certification and didn’t have the ability or time to go to the gym and workout. I also was lacking motivation on my end with the nutrition aspect.
As I started my fitness journey, I decided to start with Insanity which is a high impact cardio workout, clean eating, and drinking SHAKEOLOGY daily into include into my regimen with clean eating. As I was finally finding motivation and accountability by joining a Beachbody challenge group that my coach provided me with, I was reaching my goals and getting amazing results! I had lost 40 pounds and over 30 inches in 9 months.
As I was in the middle of my fitness journey is when I found the passion to help others while on my own journey. I thought, if I can do this, I can help share my story to inspire others who need extra support and accountability like I did. I knew what a difference that support gave in the challenge groups, so I started inviting others to join me on my journey to success!
I realized shortly after helping others, I could potentially make this a business, rather than a hobby! I was looking for something to allow me to earn extra income, but more so, freedom to be home with my boys while they are young especially! I was tired of missing out on certain moments of my boys while being away! So I decided to take the leap of faith and commit for time and effort into helping others and get them involved in my own fitness challenge groups!
As I ran my own fitness groups, my customers and challengers saw amazing results with their new lifestyle while using the Beachbody home fitness programs, incorporating clean eating and SHAKEOLOGY into their regimen, and also by having 1:1 support, motivation, and accountability!
As the results came, my challengers built a passion to want to help others since it has changed their lives so much!
How do challengers and coaches become successful? Simple things that anyone can do IF you want to succeed bad enough….
Commit, be consistent, and be willing to work to success! You will not reach success by dreaming and not doing.. you must TAKE ACTION! Anything worth having takes work right??
But, if you can follow these few tips, you can reach any goal you want.. the sky is the limit!
As a Diamond and Elite Beachbody Coach, it didn’t happen over night, not in 2 months… it took me to be consistent for 3 months before reaching my Diamond rank, and 12 months to become Elite which did happen in my first year of coaching because of my determination and drive to succeed along with finding other coaches who wanted to succeed just as bad as I did! 2.5 years later, I was able to speak for the #1 team in the entire Beachbody organization about my recipe for success: How I Run Effective Challenge Groups to Turn My Challengers Into Successful Coaches!
I am looking for other moms, women, healthcare workers, who have a passion for fitness and helping others to join me on this amazing journey. I am looking for people who are driven and determined to reach some BIG goals….who are not afraid to work and who can commit to using their journey to inspire others!
Feel free to share this opportunity with others who could benefit from more support and motivation, people who may have goals of working from home, earning extra income, and/or having ability to work and travel!
This is your chance to turn your passion for fitness into your career!
If you would like more information on how to become a Beachbody Coach or learn more about what the opportunity is about, please fill out the application below!
Oh how stressful it is to be so darn excited about prepping for your next Figure Competition and then strain your back… GAHH.. when it rains, it pours! Sometimes I feel that way!! But I will say, I have been blessed in so many other ways, so these small set backs I am going through is only going to help me be stronger in the end right?! 🙂
I want to share with you my struggles because this is part of my being real with you and letting you know, no matter what obstacles get in your way, if you want something bad enough, YOU can still make it happen! It may not be on YOUR time, but it will be on God’s time for sure! Obstacles and set backs are NOT a sign to give up… I know sometimes we may think… “Oh I guess it wasn’t meant to be.” NO!! Lose that negative attitude!! It’s called, “Sometimes we have to FIGHT for what we WANT!”
I will say I am NOT giving up on training for my show… but I will have to set it back just a little.. I was pushing it with the timing to begin with, so this is just going to give me a little more time to heal and make sure I go ALL IN!! Since Im an “ALL IN” kinda girl! 🙂
So the past couple days have been lots of stretching, PiYo, and bicycle even for my cardio at the gym.. My nutrition has been much better since I really need to focus! I’ve been doing at least 2 SHAKEOLOGY meals a day to make sure I’m really getting my nutrition, and then lots of foods high in protein, healthy fats, and complex carbs (fibrous carbs)!
When I say nutrition is 80% of your results, Im not lying! It makes a huge difference, so although I cannot weight train, I can still eat clean and keep on track in that area! I know veggies are hard to get in, esp for breakfast which is WHY I incorporate my SHAKEOLOGY, but its important to be creative and find ways to get those veggies in!
This was my breakfast for today! Egg whites, Sweet potato, and I used Frozen veggies and added fresh jalepenos from my garden! It’s all about clean eating and budgeting! You do NOT always have to do fresh veggies… I know it gets expensive.. unfortunately we pay for quality.. but frozen is great without preservatives and sodium as canned foods would have!
So now you got some clean eating tips, budgeting tip, and you can be ready to rock your own fitness journey!!
If you are struggling on your own journey due to an injury, TAKE ONE DAY AT A TIME! I know it is frustrating, but it will not make you a failure UNLESS you give up!! Giving up is not allowed in my books!!
If you are looking for more support, motivation, accountability, nutrition and fitness tips and help with recipes and meal planning, please fill out my application below for a spot in my next 30 Fitness Challenge!
Surround yourself around people with similar goals, wants, and inspiration!! It will take you far into your successful journey!
What do I love about this amazing new release of supplements is it is perfect for those who are into intense training and need that quick recovery to prevent muscle soreness, and help with recovery after an intense workout, but also to replenish your body with electrolytes that are lost during that intense workout!
The system consists of five powder drinks that are formulated with key ingredients scientifically shown to be effective:
1. Beachbody Energize Pre-Workout
Improves intense exercise performance, increases energy and endurance, and sharpens focus and reaction time.
2. Beachbody Hydrate During-Workout
Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.
Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.
5. Beachbody Creatine
This add-on has no flavor and mixes well with the Recover Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.
For those already drinking or interested in drinking the Shakeology supplement, it is perfectly fine to use Beachbody Performance supplements in addition to a daily regimen of Shakeology. However, for best results, do not mix Shakeology with any of the Performance formulas.
These amazing formulas were designed by Harvard-trained scientists and based on cutting-edge sports science, exercise physiology, and nutrition research, Beachbody Performance contains scientifically proven ergogenic (performance enhancing) ingredients and plant-based nutrients to help maximize exercise performance and recovery safely, effectively, and naturally. No artificial colors, flavors, sweeteners, or preservatives.
*If you are looking for new ideas, nutrition and fitness tips, support and accountability to help you with reaching your fitness goals, please fill out the application below to have an exclusive spot in my next fitness challenge where you get 1:1 coaching with me, along with everything you need for a healthy lifestyle!
So I recently decided to take another leap and do my 3rd Figure Competition!! The last one I did was in April and in Pittsburgh, PA…. so why not do the same one again, but work harder?!? Yup, its game on!! Time to focus, re-visit my WHY and continue moving forward!! Fitness, Clean Eating, and Dedication!!
I will say I will have some obstacles mentally and emotionally, but I will NOT let them get in the way of my journey! I’ve had obstacles in the past and know that God has given me strength to continue moving forward no matter what gets in my way!!
No matter what… Live life to its fullest every day!!! With a little E&E 😛
So here I am 9 weeks out…
I am a little far behind where I was last show 9 weeks out, but I also feel I have an advantage with my experience, knowledge, and training! I am doing weight training 5 days a week, cardio 2 times a day but 1 cardio is just very light low impact cardio for the most part!
My mornings are my Beachbody fitness programs such asCIZE, which is a dancing cardio, 21 DAY FIXwhich I do the Plyo 2 times a week and cardio fix, then my afternoon training is either the gym, or BODY BEAST.
Gotta love LEG DAY
My picture above with Leg day totally summed this up… Asparagus is again my new best friend… and yes, my pee smells again lol.. GAH why does it have to do that?!?
Im really not suppose to have too much dairy now that Im training, but had to do this again.. Fresh fruit plate with 1/2 cup Plain Greek Yogurt drizzled with Agave! One of my favorites!
So… along with some new recipes, I am back to a good, healthy mindset and my body is doing exactly what I need it to.. other than my knee and back hurting but that is just because I think I started back way to strong!! One day at a time!!
My meal plan this week is as follows:
Yup Im following the CIZE meal plan and I actually am adding in an extra protein from our new Performance Line into my SHAKEOLOGY… yup tastes like a chocolate frosty! BOOM! Cravings gone and tastes AHHH-MAZING!!
So here it is… My plan for the week and its going well!! Im excited to keep track each week and show you my progress along the way!! My goal is to show you whats totally possible if you have similar goals!! Let’s kick butt and stay accountable together!!
*As I am training for my show, I am also helping others along their health and fitness journey but giving my 1:1 support, motivation, nutrition and fitness tips, and awesome recipes to use along the way!! If you are interested in getting an exclusive spot in my next fitness challenge, please fill out the application below!
Hello and happy Saturday!! As I am getting dinner ready, I decided to share my meal with you all! What’s really cool about this is I FINALLY dug into my new FIXATE cookbook by Autumn Calabrese, the creator of the amazing fitness program 21 DAY FIX! I took her recipe, and did a tiny bit of tweaking to it and am so happy to share it with you because I just tried it and its AMAZE-BALLS!! Literally lol!!
Hope you enjoy!! If you give it a try, be sure you post how you liked in the comments below!! 🙂
Ingredients: 5 servings
Non-stick cooking spray
1/3 cup whole wheat bread crumbs
1/8 cup reduced fat milk or almond milk
1/4 cup mozzarella cheese shredded
1 tsp olive oil
1 medium onion
2 cloves garlic, finely chopped
1 lb 93% lean ground turkey meat
1 large egg
1/8 cup finely chopped Italian parsley
1/2 tsp dried oregano leaves
1/2 tsp Himalayan salt
1/2 tsp black pepper ground
2 cups Tomato sauce (I use organic and low sodium) (Not from FIXATE cookbook)
1 Preheat oven to 425 F.
2 Line large baking sheet with parchment paper lightly coated with non stick pray
3 Place bread crumbs and milk in a small bowl. Set aside for 10 minutes
4 Heat oil in medium skillet over medium low heat
5 Add onion. Cook, stirring frequently, for 5-6 minutes or until onion is translucent.
6 Add garlic; cook, stirring frequently for 1 minute.
7 Combine onion mixture, turkey, eggs, parsley, cheese, oregano, salt, pepper, abound bread crumb mixture in large bowl; mix well with clean hands or wooden spoon. Refrigerate, cover, for 1 hour.
8 With clean wet hands, from turkey mixture into approximately 21 1 inch meatballs; arrange onto prepared baking sheet.
9 Bake for 13-18 minutes, or until browned and cooked through.
1 YELLOW (used with 1 cup cooked whole wheat pasta)
Today’s dinner was a HIT for my boys!! Chase and Weston are 4 and 3 and love mommas healthy cookin’! 🙂
Dinner at the picnic table!
**If you are wanting more nutrition and fitness tips, help with recipes and meal planning, and daily accountability, support, and motivation… please fill out the application below for an opportunity to participate in my next 30 day fitness challenge! Nutrition, exercise, and support is your secret to success and a long term lifestyle change!