5 Day FREE Clean Eating Group LOVE YOURSELF FIT!

Valentine's Day is not just about loving someone and giving gifts, its about LOVING YOURSELF!! Loving who you are on the inside and out! I will say I know many people (I am guilty of this too) who tend to be so worried about other people (spouses, kids, parents etc.) that they take care of them, but forget to take care of themselves or put themselves last and then you become more unhappy and miserable.  

If you cannot take care of yourself, how can you take care of anyone else? It is important for you to be healthy and take care of yourself to be that great role model, but also so you can be around for a hundred years!!! :) 

Clean eating is 80% of your results... How you feel on the inside and how you look on the outside! You can take away all the carbs or fats, but your body NEEDS these!!! In order to have your body in the best shape ever, you need to fuel it with the proper nutrients!! Thats where I come into play!! 

I want to help you learn some great tips on clean eating, how to grocery shop the healthy way  without spending tons of money.... I love budgeting.. I am a mom of 2 little boys and I like to save where I can! I also want to teach you what times are good to eat what types of food!! 

Its a process... its a journey, but it all starts with YOUR decision to get started! 

I am looking for men and women who are looking to get healthier, leaner, and to get on track with their nutrition and fitness goals! 

I am hosting my 5 Day Clean Eating Group where I get to work with you to help you start your journey, or get you off that plateau!

Please fill out the application below for a spot in my 5 Day Love Yourself FIT group where you will learn health and nutrition tips, what my meal plans look like to help me stay in the best shape, and daily support and motivation!

Turkey Meatballs over Quinoa and Kale Salad

I try and eat red meat once a week, so I usually sub my red meat for turkey burger, esp when I've had too much chicken.  You and I both know you can only do so much with chicken and then you just need to switch things up!

So I was thinking of what I can make for dinner and lunches for a couple days...I already had some quinoa made, frozen organic kale in the freezer, and some organic tomato sauce, so I decided to make up a nice little lunch/dinner that the family will love!

Ok, I can't lie, lol my mom totally had this when I was home and happened to have all the ingredients so I went with it! I can't give myself all the credit.. WAY TO GO MAMA!! I love the we both love clean eating now, because we work together and come up with pretty awesome recipes!! 

So I am actually going to give you the entire recipe for this meal!! It's actually really simple to do and healthy!  

Turkey Meatballs over Quinoa and Kale Salad

To make Turkey Meatballs:

Ingredients:

• 1 lbs lean ground turkey meat
• 1/4 cup organic spaghetti sauce
• 1/8 cup wheat germ
• 1 tbsp garlic powder
• 1 tsp cracked pepper

Directions:

1. Pre-heat oven to 350 F.
2. Mix all ingredients together in medium bowl.
3. Make mixture into balls (medium size) 2 in diameter
4. Place balls on cookie sheet sprayed with olive oil.
5. Bake for 25 min.

To Make Quinoa/Kale Salad:

Ingredients:

• 1 cup quinoa
• 2 1/2 cups water
• 4 cups frozen (or fresh) chopped kale
• 1 tsp garlic powder
• 1 tsp cracked pepper
• 1 tbsp EVOO (extra-virgin olive oil)
• 1 cup organic spaghetti sauce

Directions:

1. Cook quinoa according to directions on package (boil 2 cups of water and place 1 cup quinoa in boiling water until water dissolves and quinoa is soft)
2. While cooking quinoa, put kale in pan and add 1/2 cup water. Place lid over kale and cook on medium for 5 minutes (or until kale is soft and dark green). Be careful not to over cook kale and strip the nutrients away. 
3. Once kale is cooked, strain kale and let out water.
4. Add cooked quinoa to kale and mix in large pan on stove. 
5. Add 1 tsp garlic, 1 tsp cracked pepper, and EVOO to mixture and stir. 

To put recipe all together:

1. On a plate, put quinoa and kale salad down (1 cup will make 1 serving).
2. Add 1/8 cup organic spaghetti sauce on top of quinoa and kale salad.
3. Place 3 medium size turkey meatballs on top or to side.
4. ENJOY!!

For more healthy recipes, fitness and nutrition tips, and also get daily support, 1:1 coaching from ME to help YOU with your fitness journey, please fill out the application below for a spot in my next fitness challenge group held online!

This WILL require you to incorporate an home fitness program, clean eating, and daily check-ins for your own accountability!

Easy Healthy Snack Idea- Kale Chips

It can be so difficult to get those veggies in right? It can get boring with the same old celery, and raw veggies and sometimes we just want that extra crunch right?!? 

Nothing easier than throwing raw Kale on a cookie sheet and and turning them into Kale Chips!! 

Ingredients:

• 3 handfuls of raw kale
• 1 tbsp EVOO
• Himalayan salt  

Directions:

1. Place raw kale on cookie sheet spread out. 
2. Sprinkle Himalayan salt on top of kale and bake at 350 for 12 minutes!

You got yourself a healthy snack!

Preventing Weight Gain Over the Holidays

Ohhh the holidays!! The cookies, the desserts and treats and everyone making these yummy snacks..
The business we all have running around making sure we get our Christmas shopping done, decorating, and having everything prepared for the season!
The finances.. well, were shopping for others, so we cannot afford to eat healthy for ourselves...

I feel we all can give so many excuses to fall off track with our health and fitness goals, but this is an easy one to use.. CHRISTMAS!! 

GUYS::::::: TOUGH LOVE::::::::
Those health and fitness goals that you want to achieve are going NO WHERE.. You can hide from them and make excuses as much as you want, but guess what?? EXCUSES DO NOT BURN CALORIES!! Lol 

I have seen it where people gain the average 5-10 pounds over the Christmas Holiday.  Will that be you? I dunno. It depends on if your willing to stay dedicated and not give into those temptations that are only temporary.  As I said, they are temporary! They do not last forever.  Maybe they are there because your body is so use to the junk food, artificial sweeteners (its easy to get addicted to this.. they are chemicals and chemicals are drugs), or because you have a hard time with will-power when you are alone, or in a crowd with family and friends who is eating the same food.

So my goal is to help you overcome the temptations before you lose control of your eating and goals! It's time to get focused, get motivated, and get dedicated!!

1. MAKE TIME TO WORKOUT- We make time for ANYTHING that is important to us right? If you say you can't do this, because you have to do this... well, your making time for the other, so how about that workout? I'm not saying it is easy, but small sacrifices will go a long way.. Waking up a little early, going to bed a little later, not watching your favorite tv show, not taking that 30 minute power nap, and so on!! When you say you have kids and they don't let  you workout.. There is something called let them JOIN you in the workout, or if they are a baby, let them watch you!! 
PS.. it is ok to let them cry!! They get use to it and will be ok!!! They want to see YOU as the role model.. get through the hard part of starting and it will get easier as time goes on!!

2. FOCUS ON FAMILY- Yes, the holiday is NOT about food as much as you want to think it is.. Think of the REAL meaning behind the holidays... Jesus being born.. Celebrating time with family and creating memories together (and Im not talking about making memories of who can eat a pie faster lol)... Focusing on the real meaning will help take your focus away from food and temptations.

3. STAY HYDRATED- with water that is!! Coffee, soda (pop), and alcohol DO NOT count!! lol! Nice try!! 
Drink that water, it helps cleanse your body, helps your skin, gives you energy, and relieves the bloating!! It also helps you realize that many of your "hunger pains" are actually due to being dehydrated!! So if you feel hungry and you know you had your calories, drink more water! It makes a huge difference!!

4. BRING A HEALTHY SIDE- Don't feel you have to cook unhealthy to have the best meal.. when you are cooking, think of your goals, but also think about helping someone else who will be eating with you!!  I call this, SHARING THE HEALTH!! You may be surprised on how many people dig into your healthy veggie pizza, your green and red cucumber and tomato salad, or even your Skinny Peanut Butter Brownies (my favorite recipe of all!).. be YOU and do whats best for you and your health!!

5. FOLLOW THE 2 BITE RULE (or 3 lol)- Hey 2 or 3 bites.. Just know nothing tastes as good as the first 3 bites do!! After that, you don't need it, so throw it away!! This allows you to not feel like your in food jail and get a little taste so you don't feel like your missing out!!

6.  NEVER GO HUNGRY- So one of the easiest things you can do for yourself before getting in front of that temptation is to fuel your body first!! If you fuel your body with the right things, you won't need the bad!! So when I have a party or a gathering that I am going to attend and I know there is going to be treat and foods that will tempt me, I will drink my daily dose of dense nutrition... My SHAKEOLOGY.  This is how I get help with my cravings because its filled with over 70 superfoods and natural ingredients so when you have this meal replacement health shake, you replenishing your body with the vitamins, minerals, and other natural ingredients that your body is lacking that was causing the cravings to begin with! So I drink that, and Im set!! 

This is Vanilla Shakeology with Fresh Raspberries and blackberries!

Now you have it!!! These are a few simple ways that I prevent weight gain over the holidays! As I said, it's not always easy, but I can promise you it's worth it!!

If you are serious about your fitness journey and are ready to set the bar high for 2016 and be in the best shape of your life, please fill out my application to get your spot in my Jan 4th Fitness Challenge Group--- The first group for the new year!! 

This is where I will provide you with FREE coaching, 1:1 support, accountability, motivation, help with meal planing and new healthy recipes to use for you and your family!! 

3 Day Refresh Results

Sometimes you need a little boost and jump start with your nutrition!! I know its easy to get a little too many cheat meals in, you just feel "blah" and need a new fresh start! So I am right with you!! I needed that something to get me started on the right track again.. I wasn't doing horrible, but I am going to be starting a brand new program Hammer and Chisel so this is my prep for a fresh start.. I completed our 3 Day Refresh, or 3 day cleanse! 

WHY the 3 Day Refresh?

3 Days of eating tons of veggies, and incorporating Vanilla Refresh Shakes and A Fiber Sweep supplement!

Vanilla Refresh Shake:

This is a high protein vanilla shake made from plant based protein and what I love so much about it is  the fact that is has 

• 22 essential amino acids and minerals
• probiotics to help promote digestive and immune health
• includes potato protein to help curb hunger 
• no artificial flavors, colors, preservatives, or sweeteners 

Fiber Sweep Drink:

This fiber drink has a blend of soluble and insoluble fibers, and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.  

• It is created from whole-ground flax, chia, and psyllium seed husks
• Psyllium fiber helps lower cholesterol naturally and supports healthy blood sugar levels 
• Psyllium fiber husks may reduce risk of coronary heart disease
• Flax and Chia are sources of healthy omega-3 fatty acids

Can you exercise during the 3 Day Refresh?

Yes, but it is recommended that you do a mild to moderate type of exercise during these 3 days.

This is a perfect opportunity for you to kickstart your healthy lifestyle and make a clean break from unhealthy habits or a "tune up" to prevent from hitting a plateau.

If you are wanting to break those unhealthy habits and start your journey to healthier habits and lifestyle, please fill out the application below for 1:1 coaching by me, along with a chance to enter my fitness support group where I work with you daily with your fitness and nutrition to help you reach your ultimate goals! 

HOW TO TRACK YOUR FOOD AND FITNESS ALONG YOUR JOURNEY

Are you one of those people who is working so hard on their fitness journey, but can't seem to figure out WHY your not losing the weight, or making any significant changes to your body? It's so easy to think we have it all together, but in reality, if we are not tracking what we are eating and drinking, how much, and what time, we can easily lose sight of the "extra calories" and snacks that were taking in and that could be our answer to our questions of why we aren't reaching our goals!

So one thing I have found EXTREMELY helpful is one simple thing... its easy not to do, and its also easy to do, just like anything else when you get yourself into the habit.... TRACK YOUR DAILY PROGRESS AND ACTIVITY!!

HOW DO YOU TRACK YOUR FOOD AND FITNESS?!?


1.  Journal it- Yes, some of us still like to journal because seeing it on paper makes it more realistic! There is just something about writing it down and adding up those small bites and added snacks that helps you see you may be snacking just a little too much or maybe your not eating enough! 
When I journal, I write down the date, and then meal 1-5 with the times.... I noticed when I did that, I was just eating too much in the evening rather than throughout the day. 

2. MyFitness Pal- Maybe you don't like to use a journey and want something you can carry with you all the time. This is where My Fitness Pal comes into play!! This app is FREE on your phone or you can even use it on your computer.  It is a great day to track each food you eat and will tally up how many calories each food is!  Literally, you can search the food by brand, so you have the exact piece of food you are eating which is awesome! You can also add your workouts in with how many calories you burned, along with how much water you drank!!
https://www.myfitnesspal.com

WHY TRACK ON NOT GO BY THE SCALE:

• The scale does NOT give you the whole story- Everyone's metabolism is different.  So you may be eating a lot of calories or even too few calories, but your body changes in a different way, depending on your metabolism, body type, genetics, etc! The scale does NOT show muscle gained and fat burned.  The scale does not show inches lost or how you feel inside!
• The scale does not show if your losing weight in the right places- You may be trying to focus on a certain goal such as toning your legs and thighs, or arms, but the scale can not show your progress in certain areas of your body.  You can be gaining muscle in areas and losing weight, but the scale can easily not change since you are replacing fat lost with muscle gained.
• The scale does NOT tell you how much your eating- Again, your metabolism is different for each person.  You can be eating too many calories and if you are trying to lose, the scale is not going to tell you to how many calories or macros you need each day to get your results by a certain date.  That is why we PORTION CONTROL, use apps and journals to help us be more specific about what we are ingesting.
• The scale doesn't tell you if your getting stronger- Literally, if your building muscle, it could be easy to look at a scale and see muscle gained can show a couple pounds gained (if you do not have a lot to lose).  But There is a difference between a 130 pound female that has 20 % body fat and is strong and healthy than a 130 pound female who is "skinny fat" with 30% body fat.  You look and feel totally different!

DO NOT LET THE SCALE DETERMINE YOUR SUCCESS OR FAILURE!

I wanted to bring the scale into this because most people think its an easy way to track your food and fitness.. If your losing weight, your doing it right, and if your gaining, your doing it all wrong.  

But the scale does NOT define who you are!!  It does not show your strength, progress inside you, progress and inches lost on the outside, definition gained, energy level improvement, or your improvement with self confidence!! 

Track your fitness and food with journal or apps that you can see, but another big determination is by physically seeing... that means 

1. Taking Pictures: Before and after pictures... this truly shows your body changing.  You are the last person to see your body change. Why? Because you see yourself every day and you are also your own worst critic.  Save yourself some disgust and stress and just take the pictures so you can really see the difference! 

Take those pictures in good lighting and in the same clothes.  It's best to use the least amount of clothing (sports bra and short short, bathing suit) so you can see all parts of your body! Oh, and take them in the morning before you have a chance to drink and eat so there is not chance for extra bloating! :) 

2. Take measurements: Again, those inches make a difference!! Use a flexible measuring tape (from a sewing kit) and measure in the SAME spot each time:

• Biceps
• Chest
• Waist (smallest part of your stomach)
• Belly Button (yes, I do this because women tend to hold fat there the most)
• Hips
• Thighs

*If you have two of the same body parts i.e.  Thighs and arms, please be sure you measure BOTH sides.. they are not always the same. In fact they are usually different because you are usually using one side more than another! :) Don't worry, it doesn't make you weird or an alien because you measure differently!

Lets continue tracking our fitness journey, focusing on small successes along the way! When you can celebrate those successes along the way, you will keep that momentum going, stay strong and motivated, and those fitness goals will be reached in no time!!

If you would like more information on getting 1:1 support, accountability, help with nutrition tips and recipes, please fill out my application below for a spot in my next fitness challenge support group! 

*This will require incorporating 30-40 minute workouts, healthy eating, and daily check ins to keep yourself accountable for you to reach your goals!

Crock Pot Sweet Potato Casserole

Sweet potatoes are yummy right?? Its a great treat to have for the holidays, but what about changing it up a bit and turning it into a yummy casserole? You literally just throw the ingredients in and walk away until its finished!! Thats my kind of recipe right there!!

Ingredients:
5-7 sweet potatoes, peeled and cut into small cubes
1 cup unsweetened applesauce
1/3 cup packed light brown sugar
2 TBSP Extra Virgin Olive Oil1 1/2 teaspoon cinnamon
1/2 cup toasted pecans

Directions:

1. In a small mixing bowl, stir applesauce, light brown sugar, EVOO, and cinnamon together. 
2. Lay sweet potatoes in the bottom of a slow cooker. 
3. Pour applesauce mixture over potatoes. 
4. Cover and cook on low until potatoes are tender, about 6-8 hours. 
5. Blend potatoes in a mixer until nice and smooth. Sprinkle with nuts and serve.

Hope you can use this recipe for a nice family holiday dinner, and more!! 

Always remember to use portion sizes and drink lots of water to stay full longer!!

Beachbody Dream Team Elite Retreat Weekend Recap

 This weekend was seriously amazing... I can say I have been on a bunch of trips now with our team and company, and this was one of the best! The Dream Team is the #1 team in the entire Beachbody organization... I was blessed to be brought on this team 3 years ago and it has been such an incredible experience thus far!! Over the past 2 years, I have been an Elite coach myself (this year is going to be my 3rd), and being able to go on at least 4 trips a year and spending time with these mommies and amazing friends who lift you up is just so much fun and such a blessing!

Friday was the start of our weekend retreat in Bedford, PA at the Omni Bedford Springs Spa and Resort and I almost didn't go.. I was so ridiculously sick the Thursday night into Friday and had strep.. I literally took way too many Advil and Naproxen, couldn't even eat but drank lots of green tea, and slept what felt like my life away.   I did what I needed to to feel better and although I was pretty miserable at first, I sucked it up because I knew the experience would be worth it!! And it was of course!!

We had the privilege of having Jeremy Redd from Corporate to our retreat to give us some of the top training! He works with the 15 star diamonds (the highest rank you can get), and since I'm not quite at 15 and hanging at 12, it was really nice to hear from him and get some training and advice! 

We got in and had a nice dinner together and then went up and relaxed and caught up!

Got a pretty awesome gift from Melanie to use for the weekend....  

 We got to our room and we had a beautiful suite that looked over the mountains!  AHH it was such a beautiful view!! We had some pretty awesome PJ's and VS perfume waiting on our beds for us from Melanie!! Sorry I couldn't even wait to take a pic because we hurried up and put those bad boys on and went at it taking pictures and having a good time!! :)   But heres what they looked like:

This totally describes each of us!! We laugh, we smile together, we have fun... we are real, relatable, and its so much fun to just sit back, relax, celebrate all our success, and enjoy life!! We didn't get to this point by being serious all the time.. come on now!!  

WE ARE JUST LIVING LIFE BY DESIGN!!

Saturday morning came and we still do our thang.. wake up nice and early, and do our check in's, look in our challenge groups, and get our posts in!! Starting our day early is what makes us feel successful throughout the rest of the day!! That's just us!! 

First things first, WERK OUT with my girl Katy!

Now, nothing else can be done before we get in a good ol werkout!!!  Did a little back n bi's and cardio with Katy!! Its so much fun having a workout buddy!! If you are wanting accountability, find someone who motivates and inspires you and team up to help each other!! We kinda rocked that workout by the way!

Morning at the Spa for massages and pools for a little relaxation and quality time!

Post workout means SPA TIME!! Thats right... time to relax our body, mind, and spirit!! Enjoy what we have and release the stress and tension!! Everyone has a different kind of stress, so if you ever have the opportunity to give yourself a little "YOU" time, its important and will help so much!!! 

After our spa, we all had a nice lunch together and of course we kept it pretty clean!! Im still wondering who brought those chocolate chip cookies though lol!! 

Once we had lunch, we had our training with Jeremy for 2 hours and then we each had 1:1 sessions with him to help us individually with our own businesses. 

Get ready selfies is a must!! 

Who says you can't take selfies during training sessions?? Seriously, which is our good side lol?!?! :P 

Training sessions were over and it was time for a little FUN!!! 

Who doesn't like doing yoga moves or just fun holds and poses?!?!?! Seriously, we are a lot of fun lol!! The one on the top right was right before I about broke both of my big toes lol... 

Yes, we worked hard on this and made it happen!! BOOM!! 

Sunday was our last morning there before we headed back to our families and kids!! But before we left, we had a nice little private yoga session!!! It was nice, sorta relaxing... ok the moves get tough and having to hold them is not always comfortable lol!! 

Back home with theses rugrats.... and can't even get a normal picture!! Oh well, I guess mommy will do it too!! Why not?!? #crazyfamily

Overall, this weekend was a blast... again, one of the best experiences and so blessed to have these experiences I have so far!! 

From a full time ER nurse, to living life by design, working from home doing what I love.. my passion, helping others with their health and fitness goals and continuing my own fitness journey! Its a win win... I make my own hours, I am with my kids all the time and not missing out on any memories, providing us with freedom financially and with being able to travel, and the people I have met and relationships built is simply amazing!!! 

I am now looking for 5 women to join me on this opportunity to a life by design... If you are kinda like me: Crazy, fun (I like to think of myself this way lol), energetic, driven, motivated, and passionate and WILLING TO WORK, I WANT YOU on my Elite team!! I want to train you to help you grow a successful business and career so you can experience the amazing things I've been able to!! 

Please fill out the application below for a spot my 21 Day New Coach Training.  Can't wait to get you started on your own journey to freedom!!!

Healthy Holiday Stuffing Recipe

The holiday is right around the corner, and I personally know how easy it is to fall off track with your nutrition.... I mean come on, the food is EVERYWHERE!! 

But it's time to stop thinking the holiday is all about eating as much food as you can and focus on the real meaning of the holidays!! Let's focus on being thankful and surrounding ourselves around our families!!!

Ok, so yea, there is still food everywhere lol... but instead of being like the "average people who gain 5 lbs minimum over the holidays", lets be the over achievers who make healthy alternatives to still enjoy the holiday but stay on track and feel amazing after eating!!  

Seriously, I feel like people think its mandatory to have a food baby after eating Thanksgiving and Christmas dinner lol!!  IT'S NOT mandatory, I promise!!!! :)

Healthy Holiday Stuffing

INGREDIENTS:

1. 1 cup low-sodium chicken broth
2. 1 cup chopped celery
3. 1/2 cup chopped onion
4. 10 slices whole-wheat bread, toasted and cut into cubes
5. 1/4 cup chopped parsley
6. 1/2 teaspoon paprika
7. 1/8 teaspoon ground nutmeg
8. 1/2 cup chopped fresh cranberries
9. 1 cup chopped walnuts

DIRECTIONS:

1. Heat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.
2. In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and saute until the vegetables are tender, about 5 minutes. Remove from heat. 
3. In a large bowl, combine the bread cubes, parsley, paprika, nutmeg, cranberries, and  walnuts. Add the onion and celery mixture. Stir to mix evenly.
4. Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately.
5. ENJOY!!