My Spin on a Piña Colada

This was another delicious Shakeolog recipe that I made today!  Maybe me think I was some place warm with my toes in the sand.  

Piña Colada

1 Scoop of Vanilla Shakeology

1 Cup of Water

1 Cup of Ice

5 Pieces of Pineapple

3 Slices of Mango

Tbsp of Unsweetened Coconut Flakes

Garnish with a Pineapple Slice and Coconut Flakes

Delicious!!!!

Chocolate Cake with Raspberry Filling Shake

Who say's you can't have dessert for Breakfast!?!?  

This morning I was craving something sweet and decided to do a spin off of my favorite dessert as my morning shake.  Who else loves chocolate cake or cupcakes with raspberry filling??  Me Me Me!!  I haven't had it in so long but this shake hit the spot and tasted just like my favorite dessert!! 

The best part is that it also contains vitamins and supplements with over 70 superfoods in it - WIN

Increases my energy - WIN

Helps to lose weight - WIN

Costs about $4 - WIN

Reduce cravings of eating the real thing - WIN

Improve your digestion and regularity - WIN

Lowers your Cholesterol - if you have high Cholesterol - WIN

Are you ready to give it a try?

Chocolate Cake with Raspberry Filling Shake

1 Scoop of Chocolate Shakeology

1 Cup of Water

1 Cup of Ice

10 Blueberries

5 Blackberries

3 Strawberries

Blend and Serve

Spring Into Shape

Can you believe that Spring is only 29 days away!!!!
My "Spring into Shape" Challenge Group is almost here!!! 👟
I am looking for 10 people who want to become more healthy and active this spring. My goal for you is to feel comfortable, happy, healthy, and confident. We all want that, right? I have found that support is key in working towards your health and fitness goals! It is what fueled me to make healthy choices every day!
A challenge group provided me with women who empower women, accountability, and a place to share my struggles and success. It was amazing what this group did for me!
You don't need fancy equipment, a lot of time or a gym. ALL you need is the willingness to work hard and not give up! 💪

What you will receive:
- Home fitness program
- 30 Workout schedule
- Simple nutrition guide
- Accountability
-Motivation
- One on one coaching and support 

Fill out an application to be part of this amazing group!!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

Still Looking for YOUR Dream Job??

Do you often wonder what it would be like to own your own business? 

~ Create your own work schedule

~ Set your own salary

~ Do something that your LOVE

I am running a New Coach Sneak Peek and I would love to have you join me. You will get a behind the scenes look at my business as a Beachbody coach!

Event Date and Time: Tuesday, Feb. 23rd from 8:30-9:30pm

Message me if you are interested in joining this event!!

Fill out my online form.

Online contact and registration forms from Wufoo.

What do you do when your mind wants this but your waistline doesn't!?!?

Who doesn't love a milkshake better yet, who doesn't love a Banana, Peanut Butter, Chocolate milkshake?!?!  One of these bad boys would take up almost all of my daily calorie intake, say what?!?!  Yep, on average a Banana, Peanut Butter, Chocolate milkshake has about 1000 calories and 67g of sugar!!  

-- What if I told you that I have one that is 1/3 the calories and sugar!!
-- Taste the same!!
-- You could have it every day!!
-- By the end of week 1, you would see improved digestion and regularity and would help to reduce craving the real deal!!
-- By the end of week 4, you would have increased energy and stamina, improved mental clarity and you may even lose weight!!
-- By the end of week 12, you will have developed healthier skin, hair and nails, your cholesterol on average will be lowered by 30% and even up to 70% and you could have lost 10 pounds and 2 inches off your waist!!
--  It is healthy for you!!

Take a sneak peak at my video for more details

I am running a 7 Day healthy milkshake group starting on February 22nd.
Fill out an application below if you are interested in joining my group!!

Fill out my online form.

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21 Day Fix Game Day Recipes

Who out there is still trying to figure out what they are making for the big game tomorrow?

I am not big on watching the actual game but I love making some good appetizers and/or desserts.  I personally would rather make and eat appetizers in place of dinner any day.  

Yes, I just did say that!!!

This year is a little different than past years because I needed to find some recipes that were "CLEAN".  Rest assured, I found these two awesome recipes that are 21 Day Fix approved.  These recipes will prove that you can have a delicious and guilt-free Super Bowl party appetizers.

Clean Buffalo Chicken Dip

Mini Stuffed Peppers

Mini Stuffed Peppers

Mini Stuffed Peppers

3/4 cup part skim ricotta cheese

1/3 cup grated Parmesan

1/2 cup chopped spinach

24 ct  2-3" long sweet baby peppers

Preheat oven to 350. Spray baking sheet with cooking spray, set aside.

Mix ricotta, parmesan, chopped spinach to bowl and mix (salt & pepper to taste)

 set mix aside and wash and cut peppers

Cut 1/2 inch from stem and clean out seeds 

use a small spoon and lightly stuff each pepper to rim with mixture 

use leftover stuffing to top off peppers 

Bake at 350 10-15 minutes or just until barely soft and filling is hot

Clean Buffalo Chicken Dip

Ingredients:

(Large Serving)

- 2 cups plain Greek yogurt

- 2 cups of rotisserie chicken 

- 1 cup shredded cheese

- 1/2 cup hot sauce

*Mix the ingredients together in large bowl then place in baking dish. Place in the oven for 30 min at 375. Stir ingredients often while baking.

(Individual Serving)

- 6 tbsp plain Greek yogurt (1/2 red container)

- 6 tbsp shredded chicken (1/2 red container)

- 3 tbsp shredded cheese (1/2 blue container)

- hot sauce (Free)

*Mix the ingredients together in bowl then place in baking dish. Place in the oven for 15 min at 375.

When enjoying this dish I use veggies for dipping or whole grain cracker/chips. This recipe is also great to make for a dinner and have buffalo chicken wraps. Use whole grain tortillas when serving wraps! Watch out this stuff is addicting!

Fit, Fab, February

February is definitely an amazing month of the year!! Not only is it the month of "Love" but it is also "Heart Month"! 

Let me help you work on these two things this month.

1. Learn how to love yourself again
2. Work on creating a healthy heart

I think you can relate to me on one of these if not both.  I know how hard it can be to find time for yourself but once you start finding the time for "YOU" is when you will start to feel so much better about a lot of different area in your life.  

"Stop hating yourself for everything you are not.  Start loving yourself for everything that you are."

Fill out the application below if you are interested in joining my Fit, Fab, February Challenge Group.

Fill out my online form.

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Calling all Entrepreneurs

 

I never would have thought that I could have my own successful Health and Fitness business.  I do not have a degree in Health and/or Fitness.  I am far from a Health and Fitness expert.  I did not know how to run a challenge group.  I did not have any experience writing a blog.  I did not have a lot of social media experience.  I am still working on my own Health and Fitness goals.  Does this all sound familiar to you too?  If someone would have told me a year ago that you will be a successful Health and Fitness coach, I would have thought that they were crazy!  

I have always wanted to run my own business.  Set my own business hours.  Determine my own salary.  Take vacations when I want to.  Buy something when I want to.  I wanted to have the freedom to do what I wanted when I wanted.  I wanted to give my family things that I would not be able to do doing a regular 9-5 job.  

I can still remember driving home from Philadelphia and knew that when I got home I was going to tell my husband that I was starting my own Health and Fitness business.  I told him, "I know you are going to think I am crazy but I can do this".  I can be successful doing this and I will do this!!  The only thing I knew was how I felt the first week of participating in my first challenge group.  I loved it so much that I wanted to share it with others.  I wanted to help others feel good about themselves.  I wanted to help others live their dreams.  I wanted others to make time for themselves.   

I have dreams just like you do and I know that I do not want to help someone else build their dreams.  I want to build my own dreams.    I am sure you can relate to this.  So what holds you back?  What is running through your head right now?  What if I told you today that you are going to be a successful Health and Fitness coach 6 months from now?  Would you believe me?  Would you do it?

If you are reading this and have been considering becoming one of my challengers or a coach on my team, please reach out to me.  I would love to discuss how these opportunities could change your life.  I am about to begin two new training groups in February and would love to have you join me.  I will be teaching new coaches how to start their own health and fitness business, Feb 1-26.  I will also be kicking off my next challenge group on Feb. 15th.  

Fill out my online form.

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Asian Stir-Fry and Baked Sweet Potato

Ingredients

• 1 Tbsp. coconut oil
• 2 cloves garlic, chopped
• 1 Tbsp. grated fresh ginger
• ½ medium carrot, cut into thin diagonal slices
• ½ cup broccoli florets
• ¼ medium red bell pepper, sliced
• 1 small head bok choy, chopped into bite-sized chunks
• 1½ tsp. sesame oil
• 1 Tbsp. Bragg Liquid Aminos

Directions

1. Heat coconut oil in large skillet or wok over high heat. Add garlic, ginger, and carrot; cook, stirring constantly, for 1 minute.
2. Add broccoli; cook, stirring frequently, for 4 to 5 minutes. Add bell pepper and bok choy. Reduce heat to medium. Cook 2 to 3 minutes, or until tender-crisp. Turn off heat.
3. Add sesame oil and Bragg Liquid Aminos. Mix well.

Sweet Potato and Roasted Red Pepper Bisque

Ingredients

• 1 sweet potato (aka garnet yam)
• ¼ red bell pepper
• 1 cup vegetable broth or water
• 1 tsp. finely grated peeled ginger root
• 1½ tsp. extra virgin olive oil
• 2 tsp. miso paste, diluted in 1 tsp. hot water
• Tamari or Bragg® Liquid Aminos, Himalayan salt, and herbal seasoning (to taste)

Directions

Peel and cube sweet potatoes. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred.

Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into ½-inch cubes. (Set remainder of pepper aside for another use.)

Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add tamari or aminos, salt, and seasoning as desired. Serves 1.

Microgreen Salad and Lime Lintal

Ingredients

• 1 cup cooked green lentils (see recipe on pg. 88)
• 1 medium carrot, shredded
• ¼ cup finely chopped fresh cilantro
• 1½ tsp. sesame oil
• 2 Tbsp. fresh lime juice
• Braggs Liquid Aminos (to taste; optional)
• Himalayan salt (to taste; optional)
• ¼ tsp. ground cumin (optional)
• Herbal seasoning blend (to taste; optional)

Directions

1. Combine lentils, carrot, cilantro, oil, lime juice, and Braggs Liquid Aminos, plus salt, cumin, and seasoning blend (if desired); toss gently to blend.
2. Let salad marinate, covered, in refrigerator for 2 hours before serving.

Nori Roll with Tempeh and Veggies

Ingredients

• ½ tsp. extra-virgin olive oil
• 1 strip smoky tempeh (like Lightlife® brand, or use ¼ serving Baked Tempeh, recipe on pg. 75)
• 1 sheet nori seaweed
• ⅓ cup cooked brown rice (see recipe on pg. 75)
• ¼ medium avocado, sliced
• ¼ medium carrot, cut into matchstick-sized pieces
• ¼ medium cucumber, cut into thin strips
• 1½ tsp. Nori Gomasio (see recipe on pg. 90) (to taste; optional)

Directions

1. Heat oil in large skillet over medium heat. Add tempeh; cook, stirring frequently, for 2 to 3 minutes, or until crisp.
2. Place nori on cutting board. Top with rice, covering half the nori lengthwise. Top with tempeh, avocado, carrot, and cucumber.
3. Sprinkle with Nori Gomasio (if desired). Roll up from bottom, being careful not to tear nori seaweed; wet end of nori to seal.

Tip: 1 cup uncooked brown rice generally yields 3 cups cooked brown rice. As a convenience, you can cook some up in advance, store it in the refrigerator, and use it for up to 4 days.

Microgreen Salad and Quinoa

Ingredients

• 3 cups baby salad greens
• ¼ medium carrot, shredded
• ½ medium cucumber, chopped
• ½ medium red bell pepper, sliced
• ¼ cup sprouts (like radish, alfalfa, or broccoli)
• ½ medium tomato, chopped
• ¼ cup chopped jicama
• 1 Tbsp. fresh chopped cilantro (optional)

Quinoa Stuffed Bell Peppers

Loaded with protein, veggies and healthy grains, these stuffed bell peppers will provide the nutrition that you need for a healthy, balanced meal! INGREDIENTS 3 cups cooked quinoa 1 (4-ounce) can green chiles 1 cup corn kernels 1/2 cup canned black beans, drained and rinsed 1/2 cup petite diced tomatoes 1/2 cup shredded pepper jack cheese 3 tablespoons chopped fresh cilantro leaves 1 teaspoon cumin 1 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon chili powder, or more to taste Kosher salt and freshly ground black pepper, to taste 6 bell peppers, tops cut, stemmed and seeded Boneless Chicken Breast (optional)

Tomato and Watermelon Salad

Watermelon

 Grape Tomatoes

 Lemon Juice and Zest 

Olive Oil 

Black Pepper 

Himalayan Pink Salt 

Mint

Mix everything together, refrigerate for 1 hour and serve

Cauliflower Pizza Crust Pizza

Ingredients
1 head cauliflower, stalk removed
1/2 cup low-fat shredded mozzarella
1/4 cup low-fat grated Parmesan
1/2 teaspoon dried oregano
1/2 teaspoon kosher salt
1/4 teaspoon garlic powder
2 eggs, lightly beaten

Directions
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or I used a Pizza Stone.

Break the cauliflower into florets and pulse in a food processor until fine. Steam in a steamer basket and drain well.  Wrap up the steamed cauliflower in an old dishtowel, twist it up, then SQUEEEEZE all the excess moisture out!  (Be careful not to burn your hands!)  It's amazing how much liquid will be released, which will leave you with a nice and dry pizza crust.  

In a bowl, combine the cauliflower with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 30 minutes.  The crust should be browned and crispy.

Add desired toppings and bake an additional 10 minutes.

Chicken, Pasta and Vegetable Stir Fry

Chicken, Pasta and Vegetables!!  My kids love this dish too....

Grilled Chicken

Broccoli 

Grape Tomatoes

Fresh Spinach

Baby Carrots

Whole Grain Pasta

Himalayan Pink Salt

Black Pepper

Little EVOL

New Favorite Afternoon Snack

I am always looking for healthy sweet snacks that fit into my clean eating lifestyle.  A few weeks ago I tried this new recipe and it is "Delicious"!!  It is super easy to make at home or take on the go.  If you end up trying this out, please let me know what you think.

Berry Quinoa Parfait

Makes 4 Servings, about 2 1/4 cups each

Container Equivalents per serving: 1 Purple, 1 Red and 1 Yellow (you can leave out the Quinoa too)

2 Cups - Cooked Quinoa

1 Cup - Sliced Fresh Strawberries

1 Cup - Fresh or Frozen Blackberries

1 Cup - Fresh or Frozen Blueberries

1 Cup - Fresh or Frozen Raspberries

3 Cups - Low Fat (1%) Plain Greek Yogurt

1 Tbsp - Raw Honey (or pure maple syrup)

Enjoy!!