New Year, New YOU!

2016 is right around the corner, which means a fresh start is on your horizon!  What are you going to do for yourself next year?

Six months ago, I made a decision to improve my health, nutrition and fitness: I purchased T25 with a month of Shakeology and joined a challenge group.  It was hard and I struggled with making healthier decisions, but it was SO worth it!  The group offered so much support and accountability, and motivated me to push play every day on my workout.  I learned what it meant to eat clean, how to meal prep and saying "no" to junk food became easier each week.  I went from being tired most of the time, depressed and embarrassed of my appearance to a happier mom, wife and friend with more energy, confidence and a fit body!


You have to want to change, more than you want to stay the same.

Now my mission (and joy) is to help others change their lives for the better by improving their health and nutrition and creating new habits.  I am kicking off a NEW YEAR, NEW YOU challenge group January 4th for anyone ready to make a change!

This group is a closed online support and accountability group where I will help to match you up with the fitness program that meets your needs. Then each participant will be required to replace 1 meal a day with Shakeology for the duration of the 4 weeks. My goal is to teach you how to make clean eating a lifestyle change vs a crash diet. I will teach you how to fuel your body for energy instead of comfort, I will share meal plans, recipes, snack ideas and more with you. Each day you will log into the group to find a tip from me or another coach, accountability from others in the group and motivation to keep going when you would rather not.

The group is going to be a select group of motivated people who are ready to change! If you invest in the program, I will see you through til the end! There is no looking back! It's time to say goodbye to the old you and HELLO to a new YOU in 2016! Are you in?


Fill out my online form.
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Easy Baked Pork-chops

These pork-chops are super easy to make and 21 Day Fix approved.  When I get tired of eating baked chicken, I like to switch over to baked pork-chops! 

I like to make my own seasoning (so I know exactly what I'm eating).  Most of the time I just throw seasonings together and hope for the best like my mom and nana used to do.  But for you guys I tried my best to measure what I used this time!

This blend has a good flavor and is quick to pull together.  You can store the excess in an air tight container to use again.

- 1 tsp parsley flakes
- 1 tsp dried onion flakes (or onion powder)
- 1/2 tsp garlic powder (or minced garlic)
- 1/2 tsp sea salt
- 1/4 tsp ground thyme
- 1/4 tsp crushed Rosemary
- 1/4 tsp ground black pepper
- dash of red pepper flakes 

For the chops, spray a glass dish with olive oil, season them on both sides, then bake at 350 degrees for 30 minutes.

On the 21 Day Fix meal plan, this meal pictured equals one red (protein), one green (vegetable) and two yellow (carbs).  All the seasonings used are free.


Get Into The [Fitness] Zone

Have you ever heard people talk about being "in the zone" or having a "runner's high"?  This is the moment in time when you are performing and feeling your best, referred to as flow state by sport psychologists.  While you are in this state, you are able to push your strength to its threshold.  You are able to lift more, jump higher, reach farther and run longer - all while enjoying yourself!

This flow state is the result of five chemicals known as neurotransmitters being released by your brain into the body, and acting as a sort of pain killer (dopamine, norepinephrine, endorphins, anandamide and serotonin if you would like to google them!).

Here are the three tips to getting yourself in the zone:

1. Challenge Yourself. If what you are doing (at-home workout, weight training, going for a run, etc.) is too easy or boring, you won't be able to reach a flow state.  Your attention will be most engaged when you are pushing yourself just above your current ability level.  I know personally, if I have done a workout before it is harder for me to focus and give it my all. I workout harder when I try new programs. 

2. Avoid Distractions.  Try to create an environment where you can avoid interruptions.  If you are at home, close the door, silence your phone, turn off the TV, and have your spouse watch the kids. (or you can distract them with TV or a new toy like I do!)  You know best what distracts you, and I'm sure you can think of a way to avoid it. 

3. Focus on the Task.  Submerge yourself completely into what you are doing.  Create clear process goals to help you stay in the moment. During or right before your exercise, set a clear goal such as one more rep, 5 more seconds, 2 more pounds, etc.  These small goals can help you narrow your focus, increase intensity and improve self-confidence. 

Have faith in your ability to push your limits, train yourself to instill these habits, and I know you will achieve your goals and increase your confidence.  I would love to hear how you get in the zone and your personal experiences!


Holiday Spice Oatmeal


The Master's Hammer and Chisel

"I’ve been involved in the fitness industry for 20+ years as a trainer, instructor, Les Mills national trainer, and health club owner. During the test group, my wife and I committed 100% to following The Master’s Hammer and Chisel without missing a workout and followed the nutrition plan exactly as we were advised by the program. NEVER has my body (nor my wife’s) undergone such a dramatic transformation. My results were so profound that I ended up competing in my first NPC physique competition at the age of 47 (after one round of the program). I placed 5th out of 10 in my division."

"We can’t say enough positive things about this program and what it’s going to mean for people. As a fitness professional, and as a result of our test group transformations, I now firmly believe that The Master’s Hammer and Chisel is the most effective 60-day fitness program ever created. The broad diversity of the many unique workouts combined with the dialed-in nutrition planning makes it a program for the ages. I know these are bold statements, but there’s no way for me to feel otherwise after seeing and feeling our results and so many others from the test group.

In terms of my history with fitness, I’ve been active and fit for most of my life. However, I fell off a bit after our son, Cole, was born in Jan 2014. Tammy and I also moved three times in the past 18 months, causing us to miss workouts and skimp on healthy nutrition more than usual. I softened and felt a bit “blah”. The same can be said for Tammy who also suffers from hypothyroidism and an autoimmunity disorder called, Hashimoto’s. She had largely healed many of her symptoms through a strict nutrition strategy prior to the program, but the program taught her portion control with her food (gluten free, dairy free, soy free). She also commutes 2 hours each way to NYC, working for a hedge fund, and tends to our 22 month old son, Cole, as much as possible. The Master’s Hammer and Chisel has become our ultimate game-changer for staying very healthy and fit, despite all the responsibility. We’ll never stop the lifestyle that it has taught us.

THANK YOU, Autumn Calabrese, Sagi Kalev, and Beachbody for the creation of this masterpiece. Tammy and I look forward to taking this program to the stratosphere. I believe every coach in the network has the ability to do the same. BECOME A PRODUCT OF THE PRODUCT like never before, and inspire the world." 
~Don and Tammy Murphy

For the very first time, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistance training system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.

We have an EXCLUSIVE Test Group starting January 4th. If you are looking for a comprehensive resistance training or muscle-sculpting program and crave a simple, flexible nutrition plan to help you reach your personal goals, this program is for you!

Complete this form to save your spot in the group! You can also purchase the program here.


Simple Spaghetti Squash Skillet

I made this for dinner last weekend while my mother-in-law was in town and everyone loved it! (The husband didn't even notice the mushrooms..)

It's simple to pull together and is a healthy dinner option since you're replacing traditional pasta with spaghetti squash. You can really add in or substitute any veggies you like! I used yellow bell pepper and mushrooms.


- 1 tsp extra virgin olive oil
- 1 lb lean ground Beef (grass fed, if possible) or lean ground Turkey
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 1/4 cup diced green bell pepper
- 1/2 cup sliced mushrooms
- 2 (14.5 oz) cans organic diced tomatoes, OR 3 cups FRESH diced tomatoes
- 1 (15 oz) can organic tomato sauce
- 2 Tbsp fresh parsley
- 2 tsp dried basil
- 1/2 tsp dried oregano
- Sea salt and freshly ground black pepper, to taste
- Sprinkling of cheese (if desired)

To prepare the spaghetti squash:

Cut a medium spaghetti squash in half lengthwise, scoop out seeds. Place face down in a glass baking dish with 1 inch water. Microwave 10-12 minutes. Cool for a minute, then use a fork to shred “spaghetti” out of the skin. Use paper towels to soak up moisture just a bit.


- Heat large skillet over medium-high heat. Once hot, crumble in meat and cook until browned, stirring occasionally. Drain fat, set cooked meat aside.
- Heat olive oil in skillet; once hot add onion and green peppers and sauté until tender, about 3 minutes, adding in garlic & mushrooms during last 30 seconds of sautéing.
- Pour in diced tomatoes, and sauce. Stir in fresh parsley, the basil, oregano, and season with salt and pepper to taste.
- Bring just to a gentle boil then add cooked spaghetti squash noodles and cooked meat, stir and submerge noodles in liquid, then reduce heat to a simmer for 2-5 minutes until heated through.
- Garnish with fresh chopped basil and a touch of cheese. Serve warm.

This recipe serves 6, and if you're following the 21 Day Fix plan, would count as one red, one green and 1/2 purple.


Healthy Holiday Hustle

It's been said that the average person gains between 7 to 10 lbs during the holidays. That's a large number.

I get it though. We're busy shopping, eating, working, eating, traveling, Starbucks, eating some more... It happens to the best of us.

But it doesn't have to.

We can be stronger than our excuses this year.  We can put our health on the holiday to-do list and schedule in a 30 minute workout each day. We can choose to blend a healthy shake instead of pulling through Starbucks (or Good Things Donuts). 

I mean, it's only three weeks. 21 days. That's all I need to help you improve your health and fitness, increase your energy, shed some of those extra pounds and form new habits.

Are you with me?


Apple Pie Shake!

I have a new Shakeology recipe for you to try! This one is so good and a perfect (healthy) replacement to the actual dessert!


Unstuffed Cabbage Rolls

I love cabbage. It's probably one of my favorite vegetables. Lately I've been trying it in new recipes just to find more ways to fit it in!

So when I found this recipe, it was a no brainier that I would give it a try.

These "unstuffed" cabbage rolls are so good! You could serve it over brown rice or quinoa, and even top it with cheese.

  1. 1 1/2 lbs lean ground turkey (or beef)
  2. 1 large onion, chopped
  3. 1/2 large or 1 small head of cabbage, chopped
  4. 1/2 cup low sodium chicken broth
  5. 1 tsp pepper
  6. 1/2 tsp sea salt
  7. 1 tsp oregano
  8. 1 (14.5 oz) can diced tomatoes, drained
  9. 1 (8 oz) can tomato sauce
  10. 2 cloves garlic, minced
  11. Shredded Monterrey Jack Cheese

  1. In a 12" skillet, brown beef on medium high heat. Stir in chopped onions and cook until onions are translucent and beef is cooked through. Drain and discard grease. Add cabbage, tomatoes, tomato sauce, broth, and spices and bring to a boil. Reduce heat and cover for 30 minutes. Simmer until cabbage is tender.
  2. Top with cheese (if desired). 
21 Day Fix Counts
1 Red, 1 Green for 1 1/2 cups + 1 blue for cheese (depending on how much you use)
Optional - 1 yellow for brown rice or quinoa


Healthy Halloween Party Snack

We attended a family friendly Halloween party this past weekend and everyone was tasked with bringing a side dish, dessert or snack.

I decided to make Jack-o'-Lantern Fruit Cups!

I had planned to make a whole tray of them, but once I started carving out the oranges, I realized they took longer than I thought they would!

To make them:
Cut the top off of the orange, scoop out the inside (I used a grapefruit spoon), cut out the facial features with a sharp paring knife and then fill with berries.

A delicious and healthy snack that kids and adults alike will enjoy!


Preparing Your Summer Body for Fall

We work all summer to achieve "beach bodies" and make working out and eating healthy a priority.  But once summer fades and fall arrives, we find it difficult to stay committed to our health and make the time to workout.  We get busy shopping, traveling for the holidays, eating lots of good (and unhealthy) foods... I'm guilty of all of these myself!

This year, I want to be intentional about taking care of myself through the holidays. So I have made some "Winter Resolutions":

1. There's no reason I can't wake up early to get in a 30 minute workout before starting my day. Luckily I enjoy working out at home and have the space to do so.  If you are used to going for a run or walk outside and the colder weather is your excuse not to do it, now is the perfect time to try out yoga or take a fitness class at a local gym.  Get your friends involved so you can hold each other accountable!

2. I will continue to meal prep each week to make sure my family has healthy choices available (and to avoid the "What are we going to eat?" and "Let's just pick something up." lines).  Meal prepping is a life saver when it comes to making good decisions in the kitchen.

3. I will make sure to drink my Shakeology every day, whether for breakfast on the busier days or as a meal when we travel.  Besides the fact that it improved my health in a hundred ways, it tastes like a treat!

4. I will remember to enjoy the holiday meals and desserts IN MODERATION. Yes, I will have pumpkin pie, or pecan pie, or sweet potato soufflé.  BUT only small servings and not every day.  I am stronger than the pull of the sweet tooth craving.  I have a figure to keep! ;) You don't have to deny yourself, just reign it in. I try to follow the 80/20 rule: healthy choices 80% of the time and indulgences 20% of the time.  It helps keep me sane and then I do not feel deprived. 

Will you join me in taking care of yourself over the holidays?
Do you need motivation, encouragement or accountability to do so?
If so, this group will be for you!  I would love to support you on your journey and have you hold me accountable as well!


Feature Photo Friday

We had our fall family pictures taken recently by one of my friends, Kaci. She does such a good job and is great with children!  If you're in my area, you should check her out: Kaci Danielle Photography.


Egg Muffins

These little guys are my favorite.

They are easy to make and perfect for a grab and go breakfast or snack.

They are versatile too!  You can mix in any kind of veggies you like. I've used onion, bell pepper, mushrooms, spinach, broccoli.  You could add in a little cheese or sausage.

How about wrapping them in bacon?

Egg muffins have become a staple in my weekend meal prepping.  I make enough to last us from Monday through Saturday, and they keep just fine in the fridge during that week.

Here's the recipe:

Grease a muffin tin, crack an egg in each cup (or whisk in a bowl first), Bake at 375 degrees for about 18-20 minutes (ovens vary). If you prefer a softer yolk, decrease your cooking time by about 3-5 minutes.

Same steps as above.  You can either whisk some chopped veggies into your eggs before pouring into the muffin tin, or sprinkle them on top of the cracked eggs and give a small stir right in the cup.

I like to use the pre-cooked turkey bacon for these to save time. Line two pieces of bacon around the perimeter of each cup, then follow the same steps as the above recipes. If you do not use pre-cooked bacon, you will need to partially cook them first, just until the fat begins to render.


Feature Photo Friday

My Feature Photo today is this sweet little girl who is growing up way too fast!

Meal Prepping Tips

I love meal prepping.
I spend two to three hours on Sunday afternoons in my kitchen preparing all of our meals and snacks for the week. It's a sacrifice of time on the weekend, but makes my week a breeze when it comes to choosing healthy options to eat and saving me time.

I know meal prep sounds overwhelming, and you may wonder where to start, so I wanted to give you some easy tips and tricks!

1. Prepare: Make a list of meals you want on your menu that week. Take a look and see what supplies you may already have in your pantry, then make your grocery list.

2. Prep: Once I have all my supplies, I like to separate them into groups on the counter; all of the veggies together, fruit together, meats together. This makes it easier for me to chop and/or season everything at the same time.

  • First, I like to go ahead and get my meats in the oven baking since they take the longest.  For chicken, I just place the breasts in a glass dish, sprinkle with seasonings and bake at 350 degrees for about 40 minutes. (TIP: Did you know you can bake chicken breasts frozen?)
  • Second, If I'm preparing quinoa or rice that week, I like to go ahead and get that cooking on the stove. Quinoa is my favorite grain to eat during the week because it's one of the healthiest foods on the planet and full of protein (google it!).
  • Next, I go ahead and chop all my veggies (or use a tool to make veggie noodles) and depending on their purpose (steaming, baking, snacking..) separate them into their containers. Most of my veggies I steam in the microwave since it's much quicker than baking, but that's personal preference! 
  • Once all my meat and veggies are cooked, I bake my egg muffins. These are super easy and great to for a quick breakfast in the mornings! I like to just crack the eggs in a greased muffin tin, but you can mix in any veggies you want!
  • My last step, is preparing our snacks. We normally have greek yogurt with fruit for a mid-morning snack, and the afternoons rotate between salads, turkey roll-ups and boiled eggs.

3. Practice: The more often you meal prep, the easier it becomes. If you're just getting starting with meal prepping, start small! Plan out just your lunches or snacks that first week and see how much time you save.  I promise it gets easier and becomes second nature.

I'm a creature of habit, so it doesn't bother me to eat the same things each day. It's also easier to me to cook a lot of one type of meat at one time, than multiple different options. It's also good to have a little protein with every meal.  Hence, I always have boiled eggs on hand!


If you have any questions, would like some help meal planning, or want to get in on my next free meal prepping group on FB, email me!

Have a wonderful day!

Feature Photo Friday

Today's Feature Photo is a sweet shot of my two loves at this year's Derby Party benefiting the Junior League of the Emerald Coast at the Emerald Bay Golf Club in Destin! How cute and dapper are they?

Labor Day Fix Challenge

I love this quote from The Miracle Morning by Hal Elrod:

"Life begins at the end of your comfort zone."

Are you in a comfort zone?  Are you ready for a change?
The only thing holding you back from realizing your dreams or reaching your goals is YOU!  

It can be scary to take that first step and make the decision to change whether it be personally, financially or physically.  But if you have support and accountability, the process is a little less scary and much more fun!

That's my passion. Supporting and encouraging you on your journey to better health.

Want to join me on a 21 day, life changing, health improving, Labor Day Fix Challenge?

Summer is winding down, but we can step up our fitness for the last 21 days leading up to Labor Day! Here’s how it will work:

If you don’t have a Beachbody coach, I want to help you get awesome results with either the 21 Day Fix or the 21 Day Fix Extreme challenge pack in August!

Between me as your coach, our accountability group on Facebook, the nutrition plan with portion control containers in the challenge pack and your Shakeology, you will have all the tools and support you need to get GREAT results! 

Plus, as a little extra incentive to join our Labor Day Fix Challenge Group, everyone who purchases a challenge pack and participates will be eligible to win their choice of the new CIZE workout program by Shaun T, a sample pack of Beachbody's new Performance Line or the new Shakeology Boost for Digestive Health

The Labor day Fix Challenge will officially start on August 17th and end September 6th. Next week will be a prep week to give everyone a chance to get their packs ordered and delivered!  Also, the 3-Day Refresh is the perfect catalyst to get you in the right place for an intense three weeks of working out and clean eating. And it's on sale this month!

If you're ready for a challenge, choose one of the programs below to order, make sure to sign up with ME as your FREE coach, then click HERE to request to join our challenge group on Facebook and I will get you added to our Labor Day Fix Challenge!

3 Day Refresh

Did you know you can kick-start healthier eating habits and lose weight WITHOUT starving?

Sometimes your diet gets off track. You go a little overboard on the weekends, a holiday, or while on vacation. Or perhaps your body hits a plateau, and the scale refuses to budge.

Sometimes you want to quickly drop a few pounds for an upcoming social event. Or perhaps you’re kick-starting a new workout program and want to shift into high gear right away. Or maybe, just maybe, you’re ready for a few days of clean eating just because it’s the right thing to do. 

This program is the easiest way to break the cycle of bad eating habits while creating new ones, conquer your cravings, flatten your stomach, feel lighter and more energized, sleep more soundly, detoxify your body, and dramatically improve the way you feel—ALL WITHOUT STARVING!

3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel— without starving yourself. Unlike juice cleanses or liquid fasts which tend to be high in sugar and low in protein (leaving you feeling weak, hungry, and sluggish), this easy-to-follow program helps support your metabolism while nourishing your vital organs. 

Check out the results of my friend Rachel (shared with permission):

For 3 days you’ll follow a program of 3 shakes a day, a fiber drink, plenty of filtered water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going.

Contact me or comment below if you have a special occasion coming up or are ready to kick off your health journey on the right foot!