Monday, December 21, 2015

Hey You!!

Wasn't it YOU that wanted to get those results? It doesn't have to be a six pack abs, maybe it is losing those last 10lbs of baby weight. It is possible you are on blood pressure or cholesterol medication and
want to try and get off of it. You might be pre diabetic and WANT TO BEAT that! Maybe it is simply learning how to eat better and be the best version of YOU!


Come January 4th I am kicking off an EXCLUSIVE Hammer and Chisel Test Group. That means you get to be one of the FIRST people to do this program with ME! This group has all the love, support, daily motivation and accountability you need to CRUSH your goals. 

FORGET NEW YEARS RESOLUTIONS in 2016! They are for the birds! We are committing to LIFESTYLE CHANGES and REAL RESULTS. Those are the results that last a LIFETIME. Fad diets and programs that lack the support will most likely get you results but 9/10 most people fall back into old habits. We are all about teaching you HOW to live this type of lifestyle and live with all those amazing results for the REST OF YOUR LIFE! 

I will ARM you with every tool you need to be successful. You need this group to crush those goals. I mean let's FACE it... how many times have you failed before? If I had to count for myself.... overtime! I failed OVER and OVER again before I You will learn everything from meal planning to clean eating to how to stay true to YOU!

Here is goal crushing in 2016! Who is with me? 

All serious inquires fill out an application here:

Wednesday, December 16, 2015

Good Nutrition = Results

Can I be real for a moment?  Most of you want to get in tiptop shape… but most of you will not make it a priority especially around the holiday!  I understand and TOTALLY get it!  The treats and food at the parties is so difficult to stay away from.  I get it!  But remember it DOESN’T have to be that way!  These parties DO NOT have to own you! 

If you want to change…. YOU have the POWER to change!

I am offering a 60 day brand new test group with a brand new release of the Masters Hammer and Chisel which is a hard core program with weight training, cardio and balance!

We will focus in on your nutrition because lets face it that is where most of us struggle!  Most of us can show up for a workout but the food part is where we fall apart on.    You can still enjoy the foods you love but in the right portions. 

If you want to take your fitness to the next level, and you are ready to make that change please fill out an application here.

My gift to you: during this week only (until Saturday December 19th at midnight) I will be giving a $20 cash back to the next 5 people who commit to making a change.  This is your CHANCE to GET HEALTHY, save over the holiday season, and enjoy life a little bit more with confidence!  

Saturday, December 12, 2015

This Will Be My Year

Every January there is a huge surge in gym memberships and the urge to get those holiday pounds off!  Did you know that study conducted by the University of Scranton found that in 2014, the number one New Year's resolution amon Americans was to lose weight. That means losing weight was more important then paying off debt, getting organized, spending less money and even enjoying life!  You heard me right!  Losing weight was the first priority before living life to the fullest.  So what does that tell me?  It tells me that people are UNHAPPY The way they feel.  They feel like their clothing doesn't fit right and are tired of feeling that way. 

I would love to help YOU stay accountable and motivated this time around! I am a health and fitness coach and will work with you 1:1 to help you crush goals! 

So this year, if you want to come out on top, you've got to know your enemy. To help, below are some top stats you need to know heading into 2016—plus some pointers on sticking to your guns.
45: Percentage of Americans who usually make New Year's resolutions
10: Amount by which people who fully commit to making resolutions are more successful at keeping them.
1 in 3: Number of people who ditch their vows by the end of January. Top reasons include being too busy or not being committed to their goals in the first place.
66:Percentage of resolvers who set fitness goals as part of their resolutions.
73: Percentage of those who gave up before meeting their goal.
4: The number of times those same people have given up on their fitness resolutions in the past.
7: Percentage by which men are more successful than women at resolving to exercise.
38: Percentage of people who don't make resolutions in the first place.

Are you up for beating these odds?  I know I AM!!!  

Step 1: Commit To a Health & Fitness Program
I can help you do this!  Please fill out an application below and I will get in touch with you.  I will help you pick out a workout program based on your goals.  I will also help you meal plan based on the foods you enjoy.  I am here to be your own personal cheerleader / health and fitness coach.  You will have an entire challenge group of like minded people with the same goals all encouraging, motivating and helping each other CRUSH GOALS!

Step 2:  Tell Everyone About It !
I know this sounds crazy and totally out of your comfort zone but it helps!  If you tell your friends and family you are committing to a health and fitness lifestyle change 9/10 they are supportive!  For whatever reason if they are not that is when you lean on us even more!  WE ARE YOUR ROCK! 

Step 3: Baby Steps
Some of us do better with starting with baby steps.  My challenge groups are typically 30 days.  The first week is a pre season week.  So we focus on meal prep, recipes, figuring out that meal plan and setting you up for complete success.  I don't expect you to go from eating fast food and no workouts to a workout every day and clean eater in 24 hours.  We will take this in phases and in steps!  For some people a drastic change is okay and if you like that we can do that but for others I will work with you 1:1 to encourage those changes.  

Remember we do not DIET!  Losing weight is NOT about diets but about a lifestyle change.  That is how you maintain and continue to be the BEST version of YOU that you can BE! 

There are tons of Wufoo features to help make your forms awesome.

Saturday, November 21, 2015

Staying True To Your Goals During Thanksgiving

With Thanksgiving coming I wanted to STAY ON TRACK and stay TRUE to my GOALS! I have my meal plan done for next week... yes the WEEK of Thanksgiving. Some of you might approach next week as an entire cheat week. A week that doesn't MATTER! But it DOES matter. You can still eat healthy and be good all week and have some cheats on Thanksgiving Day.  I am PUMPED to use my delicious turkey left overs to help me meet my protein requirements following Thanksgiving Day!

I am following a very strict plan and I normally have 2 relaxed days. With it being the week of Thanksgiving I am only giving myself Thanksgiving Day to be flexible. I am also incorporating it into my plan. Will it be PERFECT? NOPE! But what I can tell you is that I WILL BE ACCOUNTABLE!!!! 

So how are YOU not completely falling off the wagon this Thanksgiving? How are you going to say TRUE to your GOALS? To make this Thanksgiving be the one you remember not wanting to leave the family dinner table to go and unbutton your pants for relief? I know it will not be me!!! 


This is my meal plan!  I GOT THIS!  DO YOU?
Need help staying on track?  Email Me!  I would love to chat.

Friday, November 6, 2015

Hearty Veggie Miso Soup

This recipe is one of my FAVORITES!  I fell in love with this recipe during my Ultimate Reset journey.  I like miso soup but this is super delicious.  I did not add in the ginger because I am not a huge ginger fan.  I hope you enjoy it as well.  It will be a staple in my meal plan from here on out.  I used the bok choy instead of the napa cabbage.

Hearty Vegetable Miso Soup
courtesy of the Ultimate Reset
makes 1 serving

• 1 t. extra virgin olive oil or safflower oil
• 2 T. finely chopped yellow onion
• 1 t. finely chopped garlic
• 1 small carrot, cut in thin diagonal slices
• 1 small celery stalk, cut in thin diagonal slices
• ½ t. peeled and finely grated ginger
• 2 C. water
• ¼ C. broccoli florets
• 2 T. chopped fresh green beans
• ¼ C. shredded Napa cabbage or bok choy
• 1 T. wakame seaweed (optional…I added about 1/2 tsp)
• ¼ t. sesame oil
• 1 T. sliced green onion
• 1 T. miso paste mixed with 2 T. hot water (add more miso, to taste)

Directions:1. Heat EVOO or Safflower oil in soup pot on medium heat.
2. Add onion, garlic, ginger, carrot, and celery and saute for 5 minutes until fragrant.
3. Add water and simmer on low for 20 minutes until veggies are tender.
4. Add broccoli, beans, cabbage, and seaweed.
5. Stir and simmer until tender but not overcooked; broccoli and beans should remain crisp.
6. Remove from heat and add sesame oil, green onion, and miso mixture.

1.  You can add in beans or quinoa to add in protein.  It is delicious in the soup!
2.  I did not add in ginger because I am not a huge fan... so if you aren't either don't add it.  It can be overpowering if you put too much so if you aren't sure just use a little bit.

Thursday, October 1, 2015

Sneak Peek of Hammer and Chisel

I am beyond excited for this new program from Beachbody!  It is called The Master's Hammer and Chisel!  Two celebrity workout trainers Sagi Kalev and Autumn Calabrese.

I tried Sagi's ISO Speed Hammer this morning and LOVED it!  I have done Body Beast before but this was different!  I loved using the stretch bands and got a GREAT sweaty workout!   If you are a Beachbody On Demand subscriber you can access 2 sneak peek (full workouts) from this new program.  The other one that is available is Autumn's Total Body Chisel!  

I am beyond excited for this new program to be released this December 2015!  See below for more details and information.  Want to get information on when this product is released so you don't miss it? Check out this link to add in your email so we can contact you with additional information when the product gets released.

What is the Master's Hammer and Chisel?
The Master's Hammer and Chisel is the expert workout system that delivers breathtaking, body-changing results in as little as 60 days. Trainers Sagi Kalev and Autumn Calabrese are sought-after experts at sculpting spectacular physiques, and they have shelves full of competition prizes to prove it! In the Master's Hammer and Chisel, they share their winning strategies in this breakthrough system of resistance training to shape powerful muscle, shed body fat, and build a ripped, statue-perfect physique.

Program Details
Program TrainerAutumn Calabrese & Sagi Kalev    
Program Length  60 Days
DVD/VHS/Blue-Ray  DVD only
Workout Length30-40 minutes
Spanish ProgramNo (subtitles)
Closed Captioned
Estimated Release:
YesDecember 2015

To see the sneak peek and access over $4,000 in Beachbody workouts all you need is Beachbody On Demand (club membership).  If you are a Team Beachbody Club Member with On Demand Susbriber all you need to do is log in.  They are under Sneak Peek!  If you are not a Team Beachbody On Demand Subscriber and want to try a free 30 day free trial please follow these directions: 


1. Log in with your username/password

2. Click on the "Shop" tab.

3. When the new screen appears, click on the "Team Beachbody Club" along the left hand side in the option menu.

4. On the new page, the first link is the free trial. So just click "Buy Now."

5. On the new screen, you will fill out your information. It will ask you for billing information ---- this is because after 30 days you will be charged for this. BUT don't worry! I will mark in my calendar to get in touch with you about 10 days BEFORE you are billed. That way, if you want to cancel, we can, no problem. 

Saturday, September 26, 2015

Roasted Sweet Potatoes with Figs and Goat Cheese

Sweet potatoes are one of my favorite foods!  They can be made in so many ways.  Just roast these bad boys up, toss them with juicy fall figs and sprinkle them with some goat cheese.  You will have the perfect dish for your holiday gatherings!  Enjoy!

Total Time: 40 min.
Prep Time: 10 min.
Cooking Time: 30 min.
Yield: 4 servings

4 medium sweet potatoes, peeled, cut into ½-inch thick lengthwise batons
2 tsp. olive oil
1 tsp. chipotle chili powder (or chili powder)
Sea salt (or Himalayan salt) (to taste; optional)
4 ripe medium figs, cut into quarters
4 tsp. crumbled goat cheese
1 Tbsp. balsamic vinegar
1. Preheat oven to 400° F.
2. Place sweet potatoes in a large bowl. Drizzle with oil; toss gently to coat.
3. Season with chili powder and salt; toss gently to coat.
4. Spread sweet potatoes in a single layer on a baking sheet lined with parchment paper.
5. Bake for 20 to 30 minutes, turning once, until brown and tender.
6. Cool for 5 minutes.
7. Serve sweet potatoes topped evenly with figs and cheese. Drizzle evenly with vinegar.

Calories in Sweet Potatoes With Figs Goat Cheese

Friday, September 18, 2015

Autumn's Banana Apple Muffins

All I can say is WOW!!! These little guys are AMAZING!  They are gluten free, no added sugar and the healthiest version of a muffin that I ever made!  My 2 year old son LOVED them too! HE seriously sate down and inhaled 2 of these muffins when they come out of the oven.  I mean who doesn't LOVE a warm muffin?  This recipe is courtesy of the amazing 21 day fix cook book!   Pick up a copy of yours here.

Containers used: 1 purple & 1 blue
Serves: 9 (1 muffin each)  
Prep Time: 20 minutes
Cook Time: 18 minutes

2 large eggs, lightly beaten
1 cup mashed ripe banana (about 2 medium bananas)
2 Tsp. organic grass-fed butter melted
1 1/2 cups almond flour
3/4 tsp. baking soda, gluten free
1 dash sea salt (or Himalayan salt)
1/2 cup chopped apple (about 3/4 medium apple)

1. Preheat oven to 350 F
2. Prepare nine muffin cups by lining with muffin tin liners or coating with spray
3. Combine eggs, banana, and butter in a medium bowl; mix well.  Set aside
4. Combine almond flour, baking soda, and salt in a medium bowl; mix well.
5. Add almond meal mixture to egg mixture; mix until blended.
6. Add apple' mix until just blended
7. Divide batter evenly between prepared muffin cups
8. Bake 16-18 minutes, or until golden brown and toothpick inserted into the center comes out clean.
9. Transfer muffins to rack; cool.

1. If you want them to be sweet let your bananas ripen longer.  I personally do not like very sweet bananas so I used mine just as they were starting to get brown spots on the outside.  So if you want your muffins sweet try using the banana's when they have the cheetah print spots on them.

2.  If you would like a little more fiber and some omega-3 fatty acids, replace 1/2 cup of your almond flour with 1/2 cup of flaxseed meal.

3. You can make your own almond flour by processing 1 cup of slivered almonds in a food processor or blender with a strong motor.  Make sure that you pulse in 20-second intervals to prevent the almonds form turning into almond butter.  1 cup of slivered almonds yields approximately 1 cup of almond flour.

4. If you can't find almond flour in your store, you can look at club stores or online.  

Nutritional Information (per serving): 
Calories: 161   -   Total Fat: 12g   -   Saturated Fat: 2g   -   Cholesterol: 45mg
Sodium: 157mg   -   Carbohydrates: 11g   -   Sugars: 4g   -   Protein: 6g

Tuesday, September 15, 2015

Caramalized Carrots with Curry Spice

Carrots are one of my favorite cooked veggies!  It must be because they are SWEET!  Plain carrots quickly transform into an irresistible side dish with the help of cilantro and three simple spices. With less than 50 calories, this is a great way to switch things up and get in some of your veggies for the day.
Total Time: 15 min.
Prep Time: 5 min.
Cooking Time: 10 min.
Yield: 4 servings
1 lb. carrots, cut into 1-inch pieces on the bias
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
1 tsp. curry powder
¼ cup coarsely chopped fresh cilantro
1. Heat a medium cast iron (or nonstick) skillet over medium-high heat for 4 to 5 minutes.
2. Place carrots, salt, and pepper in skillet in a single layer; cook, turning occasionally, for 6 to 8 minutes, or until carrots are caramelized.
3. Add curry powder; cook for 1 to 2 minutes, or until carrots are tender-crisp. Remove from heat.
4. Top with cilantro; serve immediately.
Curried Cilantro Carrots

Sunday, September 13, 2015

Lose up to 48lbs by the New Year!

Where has 2015 gone? Did you know there are ONLY 16 weeks until 2016. 

In a nutshell that could mean...

1 lb per week = 16 pounds
2 lbs per week = 32 pounds
3 lbs per week = 48 pounds

Think about it....

Imagine starting the new year 10, 20, 30 pounds leaner. 
Imagine feeling comfortable in that dress for NYE
Imagine not wanting to be in yoga pants all day on Thanksgiving

Let's start NOW. Don't wait for New Years Resolutions!

My challenge group begins on Monday, September 21st. Let's work together 
to look our BEST for our Fall family pictures, all those Holiday parties and 
most importantly the New Year's cheer!  

Message me, drop your email below or fill out an application here:

Friday, September 11, 2015

Beachbody Performance Line - Hydrate

Hydrate - Post-Workout Formula - Citrus Cooler Flavor
Supports hydration, replaces electrolytes and improves endurance

I love having something cold to drink when working out.  I don't know maybe I am STRANGE... maybe you hate to drink when working out.  I love it! I love it ICE cold too.  When you are working out in hot temperatures or doing any type of high intensity workout HYDRATE is your answer!  It looked very similiar to Energize but tasted a little different.  I loved it just as much!  It is the BEST feeling in the world to know I am hydrating and replacing my electrolytes from my intense workout with all the ADDED food colors and JUNK that is in other drinks like gatorade etc.  Be aware of what you are putting into your body - read your labels!


The ingredients in Hydrate During-Workout Formula are scientifically shown to help:*
  • Support hydration during exercise
  • Replace electrolytes lost during exercise
  • Improve exercise performance
  • Improve endurance
  • Increase fluid absorption during exercise
How to use Hydrate During-Workout Formula: Simply mix with water according to the label instructions, and drink during exercise.
Why is Hydrate better than other hydration products?*
  • It’s the ideal ratio of carbohydrates and electrolytes that, when combined with a specific amount of water, creates the optimal osmolality for rapid fluid absorption during exercise. Osmolality refers to the ratio of solute dissolved in solution. Typical sports drinks contain too much sugar, which raises the osmolality and makes them slower and harder to digest. They can cause gastrointestinal distress, and can even be dehydrating, which is the opposite effect you want during exercise.
  • Hydrate solution is slightly lower than the osmolality of your blood, which means your body can absorb it better, easier, and faster—for the most effective hydration possible.
  • More fluid absorption means better blood circulation to muscles and skin, which helps boost exercise performance, improve endurance, and delay exercise-induced muscle fatigue.
  • Hydrate helps maintain the body’s water balance and replace important electrolytes that are lost through sweat.
  • When you’re properly hydrated, you’ll feel better, recover faster, and have more stamina.
  • No artificial colors, artificial flavors, artificial sweeteners, or preservatives.
What are the key ingredients in Hydrate?*
  • Hydration Blend: A balanced combination of sodium, potassium, magnesium, and calcium helps maintain the body’s ideal fluid balance and replace key electrolytes to help you last longer and feel better, even through the toughest workout.
  • Quercetin: This powerful performance-enhancing phytonutrient gets a lot of attention in leading exercise physiology-nutrition laboratories because it can help improve endurance and delay exercise-induced muscle fatigue to help you get through your workouts and give you a competitive edge.
  • Low-dose carbohydrates (from natural sugars): The carbohydrates in Hydrate are precisely dosed to ensure an optimal osmolality for rapid hydration to help improve performance and help delay exercise-induced muscle fatigue, without overloading the body with sugar that can actually dehydrate you.


The Ultimate Performance Stack includes one container of each:
 Energize, Hydrate, Recover, Recharge & Creatine. 

The Beachbody Performance Sampler Kit includes one single-serve packet of each Beachbody Performance formula: Energize, Hydrate, Recover, Recharge & Creatine.