Wednesday, November 26, 2014

Healthy Thanksgiving Food Ideas

Healthy Thanksgiving Food Ideas

Here are some great ideas for healthy food ideas.  I could post a ton of healthy recipes or foods to eat but instead I am posting some inspirational pictures!  They are pretty self explanatory!  Hope you get to make something fun like this for your Thanksgiving day!  Happy Thanksgiving from my family to yours!


Some NOT SO HEALTHY options!  
Still have to have these options! :)

Tuesday, November 25, 2014

Black Friday Blow Out Sale




US Store Customer Links 
Barbell Weights - SOLD OUT
  If you are interested in any item please shop in the links provided above.  If you have any questions please contact me right away via email or send me 
a message on facebook

  These items are priced to sell.  Items will sell out!

Thursday, November 20, 2014

Introducing Insanity Max 30

Get ready for the hardest 30-minute workout of your life: Insanity Max 30: from Shaun T

This challenging 60-day workout program is specifically designed to push you to your MAX. Literally, it’s so hard, it’s so sweaty, and it’s more insane than ever, mostly because it’s only 30 minutes. With more than 150 new moves and new sequences –even Shaun T was scared to do some of them at first — you will be tested like you’ve never been tested before. I can’t wait to see the success stories that come in with this one!


Do you know you want to do Max 30 and be held accountable?  Please fill out my challenge group application form to get into my next group!

Wednesday, November 12, 2014

Stuffed Pepper Soup

Stuffed Pepper Soup

Stuffed peppers are one of my favorite meals.  So turning this into a soup is just perfect for me!  You can also throw this all into a crock pot and have it cook throughout the day.  Enjoy!

1 pound ground sirloin
1 green bell pepper, chopped
1 cup finely diced onion
1 (29 oz) can diced tomatoes
1 (15 oz) can tomato sauce
1 (14 oz) can chicken broth (No MSG, low sodium or no salt added)
1/4 tsp dried thyme
1/4 tsp dried sage
salt and pepper to taste
1 cup brown rice


  1. In a large stock pot brown ground meat. Drain fat and add pepper and onion. Cook until onion is translucent, not letting them brown.
  2. Add tomatoes, tomato sauce, broth, thyme, sage and season with salt and pepper. Cover and simmer for 30 to 45 minutes, until peppers are tender.
  3. In another saucepan boil 2 cups water, and add rice. Cook until rice is tender and then add to soup. Heat soup through and serve.

Butternut Squash Gnocchi with Sage

Butternut Squash Gnocchi with Sage

Gnocchi is one of my favorite meals!  
Here is a healthier spin on the tasty pasta!  Enjoy!

1 (1-lb.) butternut squash
1 Tbsp. olive oil
1 large russet potato, peeled, quartered
3/4 C. finely grated Parmesan cheese, divided
1 large egg, beaten
1 1/2 tsp. nutmeg
1 tsp. salt
1 1/2 C. whole wheat flour (more if necessary)
1/4 C. olive oil
2 tablespoons chopped fresh sage
Additional grated Parmesan cheese to sprinkle on top

1. Preheat oven to 400 degrees.  Cut butternut squash in half lengthwise and brush with olive oil.  Bake for 1 – 1 1/2 hours or until fleshy inner part is soft. Remove seeds and scoop flesh out to cool. Meanwhile, boil quartered potatoes for 15-18 minutes until soft.  Mash with a fork.  Combine squash and potato and mash until smooth.  Add egg, nutmeg, and 1/2 C. Parmesan cheese.  Gradually add flour until mixture forms a smooth dough.  Break into 8 separate pieces.  Roll each piece into a 1/2″ thick rope.  Cut rope into 3/4″ dumplings.  Chill for 1 hour.
2. Bring a large pot of salted water to a rolling boil.  Add gnocchi into the water, and boil for about 15-17 minutes.   Gnocchi will rise to the surface but may not be completely cooked. Remove when tender.  Drain.
3. In a skillet, heat olive oil.  Saute cooked gnocchi until brown.  Sprinkle with sage leaves and remaining Parmesan cheese.

Clean Eating Mayo

Clean Eating Mayo

Number of Servings: 36


    1 egg yolk 
    2 1/4 teaspoons white vinegar 
    1 teaspoon lemon juice
    1 teaspoon water 
    1/4 teaspoon sea salt, plus 
    1/8 teaspoon sea salt 
    1/4 teaspoon turbinado sugar plus 
    1/8 teaspoon turbinado sugar 
    1 cup safflower oil (or grapeseed oil) 



1. Beat yolk, put egg yolk into bottom of mayo jar.

2. Combine vinegar, water, salt, sugar, and lemon juice n a small bowl or glass measuring cup. Stir until salt and sugar are dissolved.

3. Pour oil over egg yolk, then pour on vinegar mixture.

4. Use a hand blender (stick blender) and submerge to bottom of mayo jar, slowly move blender upward until all ingredients form mayo consistency. total time for this should take about 2 mins.

Notes: Keep up to 2 weeks in your refrigerator. 

Nutritional Info
  • Servings Per Recipe: 36
  • Amount Per Serving
  • Calories: 54.7
  • Total Fat: 6.1 g
  • Cholesterol: 5.6 mg
  • Sodium: 32.9 mg
  • Total Carbs: 0.1 g
  • Dietary Fiber: 0.0 g
  • Protein: 0.1 g

View full nutritional breakdown of Clean Mayonnaise calories by ingredient

Avocado Chicken Salad

Avocado Chicken Salad

To make this recipe even more awesome, 
I used 1/2 mayo and 1/2 plain Greek Yogurt.  

2 cups shredded chicken
1 avocado
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
2 tsp lime juice
1 tsp fresh cilantro
1/4 cup mayo
1/4 cup plain Greek Yogurt

Healthy Avocado Chicken Salad - Mix all ingreidents
1. Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together. 

Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.

Crock Pot Rotisserie Chicken

Crock Pot Rotisserie Chicken

This crock pot version of whole chicken tastes similar to the rotisserie chickens you buy in the store.  A whole chicken costs around $4-$6, depending on where you get it.  They usually have a lot more meat than the rotisserie chickens, which seem smaller to me.


You'll need a while chicken.  Mine didn't have the giblets and neck, but if yours did you'd want to remove those.  Chicken seasoning (or Lawry's Season Salt), an onion, and aluminum foil.

Make about 4-5 aluminum foil balls to put in the bottom of your crock pot.  Your chicken will rest on top and allow the air to freely circulate around it.

Season the chicken with whatever you decide to flavor it with.

Slice and quarter a large onion to go in the crock pot along with your chicken.

Place the chicken on top of the aluminum foil, and sprinkle the onions around it.  
Cook on high for 4-5 hours.  Baste occasionally.

Avoid Holiday Weight Gain

Most of us want to just enjoy the holidays. We want to say we will commit in the New Year to changing our lifestyles. No mater how much weight we want to lose or how healthy we want to be, we always put it off. We only are doing more damage by waiting. Wouldn’t you feel so much better if you could at least control your weight gain over the next few months?

This is the biggest time of the year for temptation. We end up going to parties after parties and having a cookie here, a slice of cheesecake there, some eggnog here and some casserole dishes there. Each calorie adds up and ends up making you feel bloated from all that dreaded holiday weight gain. 

I know it is Holiday time and some of you are strapped for cash. Some of you might say I can’t afford to take charge of my health today. Ask for a challenge pack as a gift this Holiday season! Maybe you have a birthday coming up and this could be an early birthday gift? 

Join in one of my groups and find out all my secrets of staying fit over the insane Holiday months. Learn how to meal plan, be held accountable and stay motivated. Most of us are more successful when we are up against a group of people in a challenge. So ask me how you can survive the holidays! 

We CAN do this TOGETHER! I will be having my homemade pumpkin cheesecake for Thanksgiving. It is one of my most favorite things. I will make sure to not pile my plate high with carbs and more carbs so I can splurge on that cheesecake. At Christmas time I know I will dabble into some of my homemade candies. I am HUMAN! ☺ By working out each day and eating healthy the rest of the time I am confident I will survive these Holidays and will have managed to lose weight and stay on track!

This Challenge will Include:
Your own Personal Health coach (ME) :)
Support, Motivation & Accountability
Meal Planning Support 
Clean Eating Tips
30 day Meal Replacement Shake
Workout Program

if you are serious about taking charge of your health!

Vanilla Meal Replacement & Protein Shake Recipes

I have used protein shakes for years!  It was not until recently that I found Shakeology which is a complete meal replacement shake.  For those of you who are reading my blog for the first time and don't know how Shakeology has changed my life all for the better please read my story here.  By adding Shakeology into any of these shakes it will turn it into a complete meal for you!  Adding in all the vitamins and nutrients your body needs.  If you already have some protein powder you are looking to use up please know for a protein drink/snak you can do that.  Any of the recipes below can be made with regular protein powder or shakeology.  With that being said the only difference would be is if you use regular protein powder you will not be getting a full meal replacement from the shake. Please check your labels on your powders. You do not want these items in your powder: soy, artificial sweeteners, artificial flavors etc. If you want more information on Shakeology or want me to look your label over please feel free to contact me via email or fb messenger.  

The great thing about these recipes is that you can easily tweak them according to your taste and what you have on hand.  There really is no right or wrong combination.  If you like a thicker shake, add more yogurt.  Want it sweeter?  Add more honey.   You can also add chia seeds to your protein shakes to add more protein.  I soak the chia seeds in water first so they’re softer and not so crunchy.  Another healthy add-in is a teaspoon of melted coconut oil.  You can also find a complete list or Shakeology recipes here.

Strawberry Protein Shake

  • 1 C. Greek yogurt
  • 1 scoop Vanilla Shakeology or vanilla whey protein powder
  • 6-8 ice cubes
  • 1 C. frozen strawberries
  • 3/4 C – 1 C. skim milk
  • 2 Tbsp. honey (optional)
Raspberry Protein Shake
  • 1/2 C. Greek yogurt
  • 1 scoop Vanilla Shakeology or vanilla whey protein powder
  • 1 C. frozen raspberries
  • 3/4 C – 1 C. skim milk
  • 2 Tbsp. honey (optional)
Blueberry Protein Shake Recipe
  • 1/2 C. frozen blueberries
  • 1 scoop Vanilla Shakeology or vanilla whey protein powder
  • 4-6 ice cubes
  • 1/2 C. Greek yogurt
  • 1/2 C. skim milk
  • 2 Tbsp. honey (optional)
Orange “Julius” Protein Shake Recipe
  • 1/2 C. frozen orange juice concentrate
  • 1 scoop Vanilla Shakeology or vanilla whey protein powder
  • 4-6 ice cubes
  • 1/4 C. Greek yogurt
  • 1/2 C. skim milk
  • 1 tsp. vanilla extract
Mango Smoothie

Peaches and Cream Smoothie

  • 1 scoop or packet Vanilla Shakeology
  • 1/2 C. almond milk
  • 1 C. frozen peaches
  • 1/4 C. Greek yogurt
  • 1/2 tsp. cinnamon

Raspberry Smoothie

  • 1 scoop or packet Vanilla Shakeology
  • 1 C. skim milk
  • 1/2 C. frozen raspberries
  • 1/4 C. Greek yogurt
  • 1 Tbsp. soaked chia seeds (optional)

Recipes courtesy of