Thursday, September 26, 2013

Battle of the Bulge Fitness Challenge

I am so excited to announce my upcoming FITNESS CHALLENGE starting OCT 14TH!! BATTLE OF THE BULDGE!! Summer is over and it's time to move on to bigger and better things, like our health and fitness goals!!
Whether you go to the gym, or do not work out at all, there is still room for maintenance, improvement, and results!  Many people think the only way to reach their goal is by going to the gym, working out for 2 hrs every day, or not eating enough calories and depleting their body of all the nutrition they really need!

This is NOT true! Anyone who says this is how to get real results, it is false advertisement!  I have been involved in health and fitness now for 10 yrs, right out of high school and I have been passionate about it ever since! I have realized, you do not need 2 hrs a day to workout, and you do need to eat to keep your metabolism going strong! Its like feeding fuel to a car to make it run... same concept with your body. Food is your fuel and if you feed it the right foods, your body will run like a champ!!

So what is a challenge group???
It is a 90 day challenge that I hold in a closed group on facebook.  I have 5 people in the group so I can work 1:1 with them to help them reach their ultimate health and fitness goals.  It does not matter if you are male or female, need to lose 10, 20, or 70 lbs, this challenge group is for everyone! Depending on what your goals are, your preference is, and your activity level will depend on what program you would chose.  We have programs of all kinds to help every person wanting to achieve their goals.  For instance, INSANITY is a high intensity program that is 60 days long and ranges from 35 min to 60 min.  It is cardio and no weights are required. If you want weight training, there are programs such as P90X, BODY BEAST, and if you want a variety, you would maybe go with FOCUS T25! Many females love the dancing cardio, so TURBO FIREor TURBO JAM would be great! Those are just to name a few.  Along with using a workout program, I incorporate nutrition to help maximize your results by using SHAKEOLOGY, our health meal replacement shake.

Shakeology is unlike other fad shakes because
#1 It is a complete meal replacement
#2 Shakeology improves your overall health- increases your energy level, improves your digestive system, immune system, decreases your cravings, improves your blood pressure and cholesterol, and removes toxins from your body
#3 Shakeology is made from WHOLE FOODS and is broken down at a temperature to where the nutrients are not stripped away
#4 You no longer need a MULTI VITAMIN because every vitmain and mineral in your vitamin is right here for you! (SAVE $$)
#5 There are sooo many recipes to use with Shakeology- You can add fruit, peanut butter, coffee, (literally anything). When you order shakeology, you get a month calendar of recipes for each flavor you get!
There's more! You can make no bake cookies, ice cream, energy bars, Reese cups, or even a pie!! BUT ITS HEALTHY!!
This is just a few benefits of using Shakeology, but I will say, nutrition is 70-80% of your weight loss/results, so it is extremely important to have a regimen down so you can stay consistent, and reach your goals!
Instead of going to fast food, save money, and get better nutrition and better results!
Here is a short clip on SHAKEOLOGY
Now you see WHY we value our Shakeology so much? You do not get this much nutrition in ANY other shake!! Easy.. Convenient.. and satisfying!!

So now you know the importance of using both exercise and nutrition, so now lets put it all together.. Here is what you get out of my 90 day Challenge:
1:1 personal training from me
Hold you accountable to reach your goals
Nutrition and fitness tips
Meal planning
A transformation you will NEVER REGRET!

I would love to be a part of your journey to success!! 

This is how I made my transformation ...

Are you willing to take the step be be next?

If you are interested in joining my next challenge, contact me to get started at
Like my fitness page at

Tuesday, September 24, 2013

Roasted Asparagus


1 lb Asparagus firm and bright green
2 tbsp Extra Virgin Olive Oil
1 tbsp balsamic vinegar
1 garlic clove
Himalayan salt and black pepper to taste

Pre-heat oven to 425
Cut ends of asparagus (the ends that are lighter in color)
Rinse well under water to clean
Toss spears in olive oil, garlic, and vinegar
Lay out in single layers on shallow baking dish and sprinkle Himalayan salt and pepper.
Bake 6-10 min, just until they are not too crunchy, but you can stick your fork in each spear!

Nutritional Facts:
Calories: 88 g
Protein: 2 g
Carb: 5 g
Fiber: 2 g
Sugar: 1 g
Fat: 7 g (healthy fats!)

Sunday, September 22, 2013

Weekly Meal Plan, Exercise, and Goals!

I cannot believe the end of September is here already!! Although I love summer, I am really looking forward to watching the leaves fall, and dressing my boys up to go to pumpkin patches and hay rides!! I just went this morning to get one of my sons' Halloween costume that is sooo adorable, but of course he will not try it on!! AHHH! 

So other than my family time I am excited for, I am also ready to begin another awesome week of staying fit and maintaining my health and appearance! Every Sunday, I make a meal plan for the entire week, I make a grocery list, and go to the store and get everything I need!  After I get home, I am on a mission to cook all my food! I love doing easy snacks and meals because it saves me hours in the kitchen and I can take that time and put it towards time with my family! So in reality, I literally just took from 9 am until 130 pm to do everything and now I am worry free for the week!! 

Meal planning has been one of the best things I could have ever started because it sets me up for success, and gives me NO excuse to miss a meal, or fall off the wagon!! Everything is right in front of me!! 
Here is my plan for the week: As you see, I make a couple meals and just use them a few times so I am not wasting food, but saving money!!

Sept 23rd-sept 30th

Insanity Class
Body Beast
Total Body Circuit
Pole Fitness

Meal 1

Almond Fudge
Egg whites, kale with pine nuts, 1 slice Ezekiel bread

Shakeology choco peanut butter
Egg Whites, kale, pine nuts, 1 slice Ezekiel bread
Shakeology (almond fudge)
Shakeology (vanilla almond)
Banana protein bar (with vanilla shakeolog)-Blog

1 apple, 1 oz raw almonds

1 apple, 1 oz raw almonds
1 apple, 1 oz raw almonds
Greek yogurt with fresh fruit drizzle pure maple syrup
Greek yogurt with fresh fruit
Greek yogurt with fresh fruit drizzle pure maple syrup
Meal 2

Greek salad cucumber/ tomato salad (blog)
Greek salad, cucumber/ tomato salad
Left over chicken alfredo with spaghetti squash
Grilled chicken, greek salad
Left over
Crock pot black bean and sweet potato turkey chili (blog)
Mediterranean cheese sandwhich (blod)
Mediterranean cheese sandwhich (blod)

3 Hard boiled eggs, wheat crackers
Raw veggies and hummus
Raw veggies and hummus
3 hard boiled eggs, 4 whole wheat crackers
1 apple. Almonds 1 oz
Peppers and hummus
Peppers and hummus
Meal 4

Chicken Alfredo with spaghetti squash
Chicken Alfredo with spaghetti squash
Crock pot black bean and sweet potato turkey chili (blog)
Crock pot black bean and sweet potato turkey chili (blog)
Greek Salad , grilled chicken
Off meal
Pot Roast, with whole wheat noodles

Banana protein icecream (blog)
Kale chips
Kale chips
1 rice cake with natural peanut butter
1 rice cake with 1 tbsp natural peanut butter
Banana protein icecream (blog)
2 shakeo balls (blog)

I made more than enough Chicken Alfredo with spaghetti squash for my husband and kids to eat today for lunch and they literally ate every bit on their plate!! I love being able to cook healthy for my family and they do not even realize it! 

Another meal that I made today was simple, hardly any work at all, but healthy! Crock Pot Black bean and Sweet Potato Turkey Chili! You literally throw ingredients in and walk away!! These are the kind of meals I like! I usually do an easy recipe with another that requires a little more work, so it evens itself out!

One of my favorite meals that is easy and convenient, especially with my busy schedule with 3 jobs, kids to daycare, exercise, and other family tasks, I use SHAKEOLOGY!
Shakeology is a meal replacement shake that gives you all the nutrition you need in just 1 meal! You get your servings of fruits and veggies, your multi-vitamin (yes, no more buying multi-vitamins), and is ALL natural, NON-GMO, Gluten FREE, and even low on the glycemic index, so diabetics can use this shake and improve their blood sugars and A1C!! 
I have used shakeology once daily for the past year, and never gone away from it,  Within 2 weeks, I felt an increase in my energy levels, and my digestion improved, along with my cravings subsiding! 

What other benefits does Shakeology have:
  • Increase in energy
  • Improve your digestion
  • Improve your immune system and immune response
  • Curb your cravings
  • Lower your blood pressure and cholesterol
  • Improve heart health
What nutrients are in Shakeology that help so many different areas?
  • Proteins and amino acids: Help build lean muscles, heals wounds, improves skin and hair, supports optimum brain function and mental clarity, reduce cravings, and improves your mood
  • Antioxidants: helps reduce damage in the body caused by free radicals and lowers the chance of heart disease, high blood pressure, dementia, and arthritis
  • Phytonutrients: Helps boost immune system, helps fight diseases, detoxifies the body with alkalizing agents, slow the aging process
  • Adaptogens: Protects the body from stress and helps balance endocrine hormones and the immune system
  • Prebiotics: Helps promote better intestinal health by aiding the digestive process
  • Digestive enzymes: Helps the body break down foods and increase absorption of nutrients
Pretty intense right?! 
Since 70-80% of your weight loss and health goals come from nutrition, it is highly  important to eat clean, and get the proper nutrition every day.  This is one meal every day I do not have to ever worry about! No shopping at the store because it comes to my front door every month. No need to cook 1 meal, I throw it in a blender and drink it! 
If you are interested in starting Shakeology as a part of your daily nutrition, go to:

CLICK HERE to watch a short clip of what SHAKEOLOGY is about!

If you are looking to not only improve your nutrition, but get into a great exercise and healthy routine, you can join my next challenge group starting Oct 14th! You get 1:1 coaching with me to help you learn everything you need to know about clean eating, exercise, and living a healthy and fulfilling lifestyle. My groups are 60-90 days long and is a perfect way for you to reach your ultimate health and fitness goals!  
This is a great way to get the support and motivation to keep you going. Sometimes the gym keeps you at a plateau and you don't see the results you want, no matter how long you work at it. 
Switching your routine up may be what you need and from experience, tricking your body is the best way to reach your goals! 
Message me for details on my challenge group BATTLE OF THE BULDGE!!

Find me on facebook at
IG @foreverFITnurse

Saturday, September 21, 2013

Getting over the Fear of Failing!

As I talk with people (my fellow coaches and challengers), I am seeing many people are getting held back by the fear of failing.  I know thinking of failing can be very scary, BUT isn't it failing if you don't even try?
Whether it be physical or mental, you never know what you can accomplish until you do it.  Here is just an example.  I was sent a message and asked if I can do a one-handed hand stand. .. Right away I'm thinking heck, I use to do them all the time.  I would practice and practice and was able to without a problem.  
So I figured, Im in better shape than ever so I asked my husband to take a picture for me while I do it! His answer was... Um.. that's too hard you are not going to pull that off but good luck.  
If that was not the motivation I needed, then I don't know what was! 
My next step was not to let him get to me and end it with I can't... HECK NO!! That was exactly what I needed to hear. I took it and made it positive.  I ran upstairs, got workout clothes on, and started going.. Yes, I fell a couple times, BUT this girl here got right back up! When someone tells me I cannot do something, I use that as a motive to work harder, to prove people wrong, and to make them feel sorry for doubting me! As he watched me over and over.. fall a couple times, then saw I was actually able to hold myself up, it was like he had completely did a 180! He was so impressed and then said, "I'm sure I can do this too, it can't be too hard."  Then made his attempt. After he was unable to do it, it was like he had this respect for me that he did not have when he was doubting me inside.  
Once you show people you are not afraid of failing, and you practice and work hard towards what you truly want to achieve, things change and you are viewed in a different way.. Like you have gained more respect from the people around you.
I do not believe in quitting.. failure.. or letting people make the answer for you.
Everything you act upon is completely YOUR decision and will only have an affect on YOU! 
Me quitting and just saying, ya your right, I can't do that. would only let him win, and me never know if I am truly capable of accomplishing this!  If you fear you are not going to have the ability to follow through, again, you will never know and yes, failing will be in your future.  Failing is one thing NOT in my future.. WHY?? Because I know I have complete control and I will NOT allow failure to happen!

Then once I was able to do my one move I wanted to do so bad, I move one.. WHY STOP THERE!? Once you set goals and reach them.. you set more goals! If you don't set goals, life would be totally boring right?! So what I do is set more and more goals, once those are achieved, I move on to something else.
What I am getting at is.. The sky is the limit! 

Live life full of energy, making goals, practicing at the things that mean the most to you, and reach your goals! The feeling of accomplishment is the most amazing feeling that EVERYONE should be able to feel! There is a trick to this as well.. To reach your goals you need one thing.. POSITIVITY!!
If you stay positive and believe in yourself, you will go all the way.. If you doubt yourself and do not stay positive, you are setting yourself up for failure!

If you are interested in joining my challenge starting Oct 14th, message me for details at
You can find me on facebook @

Wednesday, September 18, 2013

Meal Plan (Clean) and Exercise Schedule

So summer is pretty much over and its time to get ready for the winter weather!! Although I love summer and being outside, I love fires and the smell of cinnamon and pine trees and decorating for Thanksgiving and Christmas!! This means time to cuddle inside with my kids and hubby!! 

What are your plans for exercise when you don't want to travel in the cold weather? Do you have in home workouts, or do you stop exercise all together? I know this time of year gets people less excited and into exercise because your not wearing a bikini or shorts and tank everywhere.  That does not mean you don't have to take care of your body though! You still have to feel good about yourself and be happy with your body! I know when I gained my weight, I was unhappy and embarrassed to even be around my husband.  How is anyone suppose to love you if you don't love yourself?

Its time to focus on yourself by eating proper nutrition and incorporate exercise so you are healthy inside and out! Nutrition is 70-80% of your weight loss.  So if you plan on exercising 3-5 days a week, but eat processed foods and not watch your portions, you are wasting your time.  I am not going to sugar coat anything.  I am here to help you so I am going to tell you the truth! I am saying this from experience. I was the type who would workout hard, and then eat a jar of peanut butter or box of  oreos in one sitting (no joke)!I was a fatty.. An unhappy one at that! 
After finally being so disgusted with myself, I took the time to educate myself on nutrition and clean eating and exercised regularly.  I am a fitness coach for BEACH BODY and our goal is to help people live a healthier and more fulfilling lifestyle by incorporating both exercise and clean eating into your schedule.
I know it sounds hard right??! 
Honestly, if you think being dedicated sounds hard, what in life is easy anymore right?! NOTHING! We gotta work hard for what we want and if we want something bad enough (no matter what it is), we will do what it takes to get there.  I put my commitment into nutrition and exercise and I have reached my goal in 10 month losing 40 lbs BUT toning and feeling comfortable in my own body, gaining lots of energy, and getting rid of my cravings! Don't get me wrong I am human and still have my days, BUT nothing like what they use to be.  

How did I reach my goals?
When I started 1 yr ago, I started my weight loss journey in a challenge group with another BEACH BODY coach and did INSANITY and drinking SHAKEOLOGY.  I have been using Shakeology ever since, but also used TURBO FIRE, P90X, Les Mills COMBAT, ULTIMATE RESET, and FOCUS T25! I love having all my workouts at home because this gives me a great variety to switch things up! 
If I am in the mood for some dancing, I will go with Turbo Fire.. if I want cardio, I will go with Insanity.. If I want to lift, P90X it is!! For the past 10 weeks, I have been doing T25 which works perfectly for me at 4am before I go to work! Love the quick, but intense workouts! 
So here is my meal plan for the week:

Sept 16thth-sept 22nd

Ript circuit
Dynamic core
Core cardio
Upper focus
Speed 2.0

Meal 1

Shakeology Pumpkin Pie
Shakeology (Pumpkin Pie)
Shakeology (pumpkin Pie)
(choco peanut butter)
Shakeology (almond fudge)
Shakeology (vanilla almond)
Shakeology (vanilla almond)

1 apple, 1 oz raw almonds
Banana with 1 tbsp natural peanut butter
1 apple, 1 oz raw almonds
1 apple, 1 oz raw almonds
1apple, 1 oz almonds
Banana protein Energy bar (blog)
Banana Protein energy bar
Meal 2

Greek salad grilled chicken (5 oz)
Greek salad
Greek salad, grilled chicken 5 oz
Greek salad, chicken salad
Protein bar (luna)
Steak salad


Raw peppers and cucumber and hummus
1 apple, 1 oz raw almonds
3 hard boiled eggs, 4 whole wheat crackers
3 hard boiled eggs, 4 whole wheat crackers
4 whole wheat crackers, green bean chips
Peppers and hummus
Peppers and hummus
Meal 4

Stir  fry veggies with sweet potato
veggie stir fry sweet potato
Baked sweet potato, veggie stir fry, cucumber tomato salad
Baked sweet potato, veggie stir fry, cucumber tomato salad
Chicken and shrimp stir-fry
Chicken and shrimp stir-fry

String cheese, hard boiled eggs
Banana protein icecream (blog)
Banana protein ice cream
Peppers and hummus
Raw peppers and hummus
Kale chips
Kale chips

I use Shakeology once a day which is my health shake and a complete meal replacement that has lots of dense nutrition! Its like my fuel for my body and thats where I get my energy from and less cravings.  I stick to proteins and veggies in the evening so I am not holding in anything heavy while Im sleeping.. of course you don't burn as many calories during sleep so you do not need a full course meal at night.
I run challenge groups once a month, so if you are ready to start your journey to a new lifestyle, my next challenge will start Oct 14th! Message me for details
You can find me on facebook at
IG @foreverfitnurse

Tuesday, September 17, 2013

Chicken Alfredo with Spaghetti Squash

Chicken alfredo with spaghetti squash

1 tbsp. olive oil
1 lb. chicken breast, diced
1/2 an onion, sliced
·        2 cloves garlic, minced, more if you like garlic:)
·        2 tbsp whole wheat flour
·        1 1/3 c. fat free milk
·        1 c grated fresh parmasaen cheese
·        3 tbsp. fat free or 1/3 less fat cream cheese
·        1/2 tsp. sea salt
·        1 spaghetti squash
·        parsley, cracked black pepper for garnish

  1. Heat olive oil in a medium saucepan over medium-high heat.
  2. Add chicken (season it with a little Mrs. dash garlic and herb, sea salt, and pepper)
  3. Cook chicken till done, browning just a bit. Remove from pan.
  4. Put a little more olive oil in pan and turn heat down to med.
  5. Add onions and fry til mostly done, then add garlic. Do not burn (gets bitter)
  6. Stir in flour and cook for a little bit. Dont burn!
  7. Gradually add milk, stirring with a whisk. It will clump if you add it all at the same time
  8. Cook 6 min. or until mixture thickens.
  9. while cooking, cut spaghetti squash in half length wise and cook upside down in microwave for 14 min.. let cool
  10. Add 3/4 cup. PARMESAN cheese, cream cheese, and sea salt, stirring with a whisk until cheeses melt.
  11. Taste and add whatever you think it needs (sea salt and pepper)
  12. take spaghetti squash out with a fork…(it will look exactly like SPAGHETTI)
  13. add chicken and sauce on top of spaghetti squash
  14. garnish with parsley and cracked pepper.
this is a great replacement for alfredo and the whole family will love it! 

if you are looking to learn more about nutrition and how to cook healthy for the whole family? Join my next fitness challenge and learn how to make meal plans, get fitness and nutrition tips, and learn to be healthy for you and your entire family! 
Message me for details
find me on facebook