Friday, December 30, 2016

Apple Cinnamon Protein Pancakes

Apple Cinnamon Protein Pancakes
Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 3 servings, 2 pancakes each
Nonstick cooking spray
1 medium apple, peeled, sliced
¾ tsp. ground cinnamon, divided use
4 large egg whites (½ cup)
½ cup unsweetened applesauce
¼ cup unsweetened almond milk
1 scoop whey protein powder, vanilla flavor (or Beachbody Base Shake)
¼ cup old-fashioned rolled oats
2 Tbsp. coconut flour
½ tsp. baking powder
½ tsp. ground ginger
1 dash ground nutmeg
1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.
2. Add apple and ¼ tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside.
3. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside.
4. Combine protein powder, oats, coconut flour, baking powder, remaining ½ tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well.
5. Add applesauce mixture to oat mixture; mix until just blended.
6. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.
7. Divide pancakes between three serving plates. Top evenly with cooked apple slices.

{{{21 Day Fix portions: 1/2 yellow, 1/2 red, 1 purple}}}

21 day fix recipe

Skinny Buffalo Chicken Dip

Skinny Buffalo Chicken Dip
Total Time: 40 min.
Prep Time: 10 min.
Cooking Time: 30 min.
Yield: 8 servings, about ½ cup dip and ½ cup veggies each
2 oz. Neufchatel cheese, softened
1½ cups reduced fat (2%) plain Greek yogurt
¾ cup shredded part-skim Mozzarella cheese
⅓ cup cayenne pepper hot sauce
¼ cup crumbled blue cheese
1½ cups shredded cooked chicken
Nonstick cooking spray
4 cupsvraw vegetables (like celery sticks, carrots sticks, jicama sticks, cherry tomatoes, and cucumber slices)


1. Preheat oven to 350ยบ F.
2. Combine Neufchatel cheese, yogurt, mozzarella cheese, hot sauce, blue cheese, and chicken in a medium bowl; mix well.
3. Place in a 1½-quart baking dish that is lightly coated with spray. Bake for 25 to 30 minutes, or until cheese is melted and edges begin to slightly brown.
4. Serve immediately with raw vegetables for dipping.

{{{21 Day Fix portions: 1/2 green, 1/2 red, and 1/2 blue}}}

21 day fix recipe

Crock Pot Banana Bread Oatmeal

Slow Cooker Banana Bread Oatmeal 
Total Time: 8 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 6 servings, about 3/4 cup each
3 cups water
4 cups unsweetened almond milk, divided use
1 cup dry steel-cut oats
3 large ripe bananas, mashed
6 Tbsp. ground flaxseed
1 tsp. ground cinnamon
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground nutmeg
¼ cup pure maple syrup
6 Tbsp. chopped raw walnuts
1. Place water, 1 cup almond milk, oats, bananas, flaxseed, cinnamon, salt, and nutmeg in a 3-quart slow cooker; cover. Cook on low for 6 to 8 hours, or until oats are soft but chewy.
2. Top each serving evenly with maple syrup, walnuts, and remaining almond milk; serve immediately.
{{{21 Day Fix portions: 2 yellows, 1 purple, 1/2 blue, and 1/2 orange}}}
21 day fix recipe

Tuesday, October 25, 2016

What is Core De Force?

cardio MMA what is core de force

What is Core De Force?
What could you accomplish in just 30 days? How about getting into knockout shape — with a workout designed to help you drop serious weight, carve your entire core, and leave you feeling empowered!
CORE DE FORCE is the first program from our newest Super Trainers Joel Freeman and Jericho McMatthews. From strength training to dance to yoga, they’ve helped thousands get fit with all kinds of workouts. And they’ll be the first to tell you… if you want to transform your entire body and shed the belly fat, nothing beats CORE DE FORCE‘s mixed martial arts-style training.
Here’s how it works: each workout is broken into 3-minute “rounds” — just like a real boxing match. In those 3 minutes you’ll alternate between addictive Boxing, Kickboxing, and Muay Thai-inspired combinations, bodyweight training, and cardio spikes that kick your fat burn into overdrive. But all that punching and kicking doesn’t just burn calories. Each move, whether it’s a jab or a knee, is rotational, giving you a 360-degree core workout that will tighten up your entire midsection. All you have to do is hit it hard 3 minutes at a time and before you know it — you’re done!

Who is Core De Force For? Core De Force is for EVERYONE.  Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout.  You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance.  Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations.  There is also a “modifier track”  so you can follow a split screen if you would like as well.
Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!
How long are the workouts?  
The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th.  The workout program is 30 days in length.
There are 8 workouts in the program
MMA Speed- ∫ Upper body and core focused boxing influenced workout. (27 minutes)
MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)
MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)
MMA Plyo- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days.   When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)
Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt.  (37 minutes)
Dynamic Strength- Low on impact but high on intensity. (47 minutes)
Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)
Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)
Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout.  (26 minutes)
Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.
5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.
If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:
Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories.  (9 rounds- 37 minutes).
Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).
MMA Kick Butt- This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).

Who should buy the program?
Anyone who wants to tighten up their midsection, carve a stronger core, and sculpt total-body definition. CORE DE FORCE is great for intermediate or advanced exercisers-or graduates of INSANITY MAX:30™, TurboFire®, or P90X®-but beginners and people who are looking for significant weight loss can follow the modifier and drop serious weight too.It’s also a great choice for people looking to try a workout inspired by mixed martial arts. Trainers Joel Freeman and Jericho McMatthews packed CORE DE FORCE with Boxing, Kickboxing, and Muay Thai moves that are both effective AND empowering. Those who want to see results fast will also love the program. The high-energy mix of combinations, bodyweight training, and cardio is designed to get you into knockout shape in 30 days.
 How much will Core De Force Cost?
The price of the program will vary. What I suggest is purchasing the challenge pack as that is the absolute best value! You will receive the program for a fraction when you purchase it as a challenge pack! The challenge pack will cost $140. It will include a 30 day supply of Shakeology, the full Core De Force program, as well as a meal guide to follow!
What are the Portion Control Eating Plan details?The Portion Control Eating Plan is not a recipe-based plan like other Beachbody nutrition plans. Here’s how it works: Start by calculating a calorie level based on starting weight. Next, find the calorie chart that corresponds with the calorie level. This will indicate the daily allotment of color-coded containers. From there, the Eating Plan shows a list of foods that can be eaten with each color-coded container. Then, just fill the containers with the foods from the list, up to the daily allotment of the containers. No required recipes. No required number of meals. No required foods or ingredients. If it fits in the container, it can be eaten!


Friday, October 21, 2016

Benefits of drinking Bone Broth

Sipping on delicious bone broth! Why bone broth? 

Boosts Immunity
Fights Inflammation
Strengthens bones and teeth
Good source of L-glutamine which promotes weight loss
Gelatin it contains makes stronger nails, is anti-aging, anti-tumor, arthritis and joint pain relief, supports insulin regulation, & helps normalize stomach acid. 

I personally drink it to heal my gut so I can recover from Hashimoto's. Plus it's great on a cool day to get you warmed up :)

hashimotos autoimmune thyroid

Friday, February 19, 2016

Wanna Be A Fit Mom and Work From Home?

If I told you that I have a way you could work to earn money from home on Facebook, work to pay off debt, have the opportunity to build a savings account, and even work to take vacations – would you be interested?
I am looking for moms who want to create an income, build a thriving business online, and work hard on getting into the best shape of your life while staying home with their kiddos.
No experience necessary! If this sounds like you, or someone you know, comment below and shoot me an email--
{US and Canadian citizens only}
beachbody coach

Thursday, February 11, 2016

Signs you may be gluten intolerant

gluten intolerance

Gluten free is not just a "fad" and having to cut out gluten is a very real thing for many people, including myself!
If you have any of the following symptoms it could be a sign that you have gluten intolerance:
1. Digestive issues such as gas, bloating, diarrhea and even constipation.
2. Keratosis Pilaris, (also known as ‘chicken skin’ on the back of your arms). This tends be as a result of a fatty acid deficiency and vitamin A deficiency secondary to fat-malabsorption caused by gluten damaging the gut.
3. Fatigue, brain fog or feeling tired after eating a meal that contains gluten.
4. Diagnosis of an autoimmune disease such as Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis.
5. Neurologic symptoms such as dizziness or feeling of being off balance.
6. Hormone imbalances such as PMS, PCOS or unexplained infertility.
7. Migraine headaches.
8. Diagnosis of chronic fatigue or fibromyalgia. These diagnoses simply indicate your conventional doctor cannot pin point the cause of your fatigue or pain.
9. Inflammation, swelling or pain in your joints such as fingers, knees or hips.
10. Mood issues such as anxiety, depression, mood swings and ADD.
The best way to see if your body has an issue with it is by simply taking it away. This was the method I used. Take it out of your diet for at least 2 to 3 weeks and then reintroduce it. Please note that gluten is a very large protein and it can take months and even years to clear from your system so the longer you can eliminate it from your diet before reintroducing it, the better. 
For me, after taking it out for a couple weeks then trying it again, I had immediate tiredness, brain fog for the rest of the day and a bloated tummy! So for me, I knew it was best to just stay gluten free. I definitely feel better and my brain fog I used to have on a daily basis is clearing up!
{I am not a doctor, just sharing my own personal experience}

Join My Team!

A few things to consider before applying:

#1 - You must be willing and ready to get in the best shape of your life using Beachbody programs and/or products {P90X, T-25, Insanity, Shakeology, etc} - I will be coaching you not only on the business, but on best practices in nutrition and fitness. There is absolutely NO NEED to be at your goal body already, but you must be willing to lead by example and be a product of the products! I started my coaching business when I was at my "before" photo stage. But I was on my journey, that is all that mattered!

#2 - You must FULLY commit to completing ALL coach training assignments and agree to living OUTSIDE of your comfort zone! Change is not EASY… but I have essentially compressed a 30 year career into 5 years, and I am helping others to do the SAME so that they can fit their work around their LIFE, rather than fitting their life around their WORK.

#3 - You must be COACHABLE & COMMITTED. I am going to openly share in just 30 days what took me HUNDREDS of hours and MANY mistakes over the past 5 years to learn about and master this business! Essentially, this info is LIQUID GOLD… and I will be giving it to you for FREE, as I invest my time into you and help you create and establish your own at-home business. What I require in return is for you to meet me half way and want, will for and work for your success as much as I do.

If you have longed for more freedom, more financial stability, to make a difference and to be connected to people who are doing the same… This just may be the opportunity you have been looking for. I am always in search of coaches who match the culture and integrity of our team! If you feel like you are ready to start taking steps to living YOUR LIFE by design, complete the application below!

Here is my story as of 4 years in, I am almost at my 6th year anniversary      

Tuesday, February 9, 2016

Love The Skin You're In

weight loss challenge group

As a woman and a mom of 3 I know what it's like to be so hard on how you view your body. You nit pick every little flaw. You long to look like someone else. You wish babies didn't mean stretch marks and saggy skin in places. For me, after 3 C-sections, you wish the scar wasn't there.

I know what it's like to be so FRUSTRATED and DEPRESSED with your body. 6 years ago I was a miserable mess. I had NO clothes, no self confidence, I wouldn't even leave my house anymore with my family, it was that bad.

I was exhausted and I needed something NOW!  I didn’t love my skin, I didn’t feel good and I had to make a change.  I was introduced to clean eating, Beachbody at home workouts, and Shakeology for the first time through a friend on Facebook.  I was so mortified of my body I didn't even let my husband take my "before" photos.

I joined a support and accountability group because I was at a loss for how to change.  I didn’t have the money to go to the gym, to get a trainer, a nutritionist and pay for childcare.  But I did have a living room I could work out in when the girls napped, a dvd to play the workouts on and the 100% drive and determination to change.  
Over the course of those next several months I focused on “ME” for at least 45 minutes each day.  I would put the girls down for a nap and workout. Or I'd wait till bedtime. Sometimes I just had to put them in a bouncy chair while I worked out.

I sweated, I cried, I thought I would never change, but then right before my eyes my body started to change.  As I embraced clean eating and drank shakeology daily my skin began to glow, my hair and nails got stronger, and I had more natural energy to keep up with my kids.  I was stronger and I started to have more confidence. Family and friends were starting to notice changes. I went from not being able to do ONE sit up or push up to doing several. I was getting stronger by the day! I LOVED how I was feeling. Loved how I could see the depression and frustration melt away with each workout.  

I can say that because of my coach, the support of the challenge group and the other women in the group I truly have found a way to love the skin that I am in!  It’s never going to be my pre baby skin but hey I earned those stretch marks and scars!  I earned my imperfections and I learned to love them! They are a part of who I am.

So now, my job as a coach is to pay it forward.  I am going to be launching a specific accountability and support group that is geared towards matching you up and with a fitness program and nutrition guide to meet your needs but to walk you through the process of changing your unhealthy habits, creating a more positive mindset, embracing your imperfections and chucking the word diet to the wind.  We are not dieting, we are creating a healthy lifestyle.

Check it out! Me "before" about 6 months after my 2nd daughter was born. Then 6 months later, abs after 2 C-sections!!! Crazy ain't it?!

What Do I Need For This Group?
-Each participant is required to have me as their coach.  You can create an account here. If you have a coach already, please get with them!

-You are required to do a Beachbody fitness program, which I will help you to pick the one that best fits your needs.

-You are required to replace 1 meal a day with Shakeology for the duration of the 6 weeks because as I am teaching you how to change your eating habits and give you the tools to make this a lifestyle change we want to have at least 1 meal each day that is quick and easy but isn't lacking in your nutritional quality.  Shakeology does that!  It is my saving grace because quite honestly there are days that I am so busy that I don't have time to make a balanced meal so this is my go to!!!  Plus it really does taste awesome!  

-You are required to log into our online closed Facebook group daily where I am going to share tips, recipes, meal plans, & support/motivation.

-My goal is to get you a program that you are excited about and that you start and complete it. I do not want it to be something that sits on your shelf and collects dust!  

Does this sound like something you would like to do?

If so, take the time to complete the application below.  I will contact you within 24 hours to discuss whether this would be a good fit!  I am accepting a small group of customers for this group and I would love to have some motivated women who are really ready to make a change!  Lets face it, there will never be a perfect time.  The right time is now!  So lets get started!  

I am NOT going to let you fail!  I am giving you my word that I am going to support, guide and help you to truly make a change, live a more positive life and embrace who you are on the inside out!  We live in a world full of comparison and its time to chuck that to the wind and just BE YOU!!  

Monday, January 18, 2016

Cauliflower Poppers

weight watchers

1 spray(s) cooking spray
1 head(s) (medium) uncooked cauliflower
1/2 teaspoon ground cumin
1/2 teaspoon chili powder, or more to taste
1/2 teaspoon table salt
1/2 teaspoon black pepper
1. Preheat oven to 400°F. Coat a baking sheet with cooking spray.
2. Cut cauliflower florets into bite-sized pieces (there should be about 4 cups). Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.
3. Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes. Yields about 1/2 cup per serving.

Friday, January 1, 2016

Beef Bone Broth Recipe

beef bone broth recipe

Whether or not you partake in the trend of sipping a mug of bone broth for its numerous health benefits, or you just want a delicious base for soups and to add flavor to whole grains, this recipe is a great place to start. Don’t be put off by the long cooking time, the pot can simmer unwatched for hours or even overnight with a very low flame (as long as you’re comfortable with this and follow all necessary safety precautions). You can even use a slow-cooker! The result is a large quantity of marvelously flavorful broth that tastes great on it’s own and can be used in any recipe that calls for broth.
Money-Saving Tip: When you’re chopping vegetables for any recipe, collect the ends of onions, celery, carrots, and leeks in a bag and store in the freezer. Save leftover chicken bones (or beef bones) in a separate bag. When you have enough, make bone broth! You don’t need the full 5 lbs. of bones called for in this recipe. If you have fewer bones and vegetables, just reduce the amount water accordingly.

Beef Bone Broth

Total Time: 12 hr. 20 min.
Prep Time: 20 min.
Cooking Time: 12 hr.
Yield: approximately 2½ to 3 quarts, or 40 ¼ cup servings
5 lbs. beef back (or neck) bones (or chicken carcasses or lamb bones)
¼ cup apple cider vinegar (or fresh lemon juice)
2 medium onions, cut into quarters (or 2 leeks, coarsely chopped)
2 medium carrots, coarsely chopped
4 medium celery stalk ends, coarsely chopped
2 to 3 bay leaves
1 Tbsp. black peppercorns
Cold water
1. Place bones, vinegar, onions, carrots, celery, bay leaves, and peppercorns in a large stock pot.
2. Add enough water to cover bone mixture by 1 to 2 inches, leaving room at the top of the pan. Cover. Bring to a boil over medium-high heat. Reduce heat; gently boil for 1 hour. Remove any meat left on bones. Set meat aside for future use.
3. Return bones to a gentle boil for 2 to 24 hours, or until bones crumble and look bleached. (Gently boil chicken bones for 6 to 12 hours, or until they crumble.)
4. Skim off any foam that develops during cooking.
5. Strain liquid using a fine mesh strainer or cheesecloth.
6. Use broth immediately or refrigerate for up to three days.
• Bones can be roasted for 30 to 60 minutes before boiling. This caramelizes the bones and gives the broth even better flavor.
• Bone broth can be cooled and frozen.
• Save any fat from the broth. It is highly nutritious and can be used to roast vegetables or make soups.
Beef Bone Broth