With results you can see, fitness + nutrition makes a great start!

**I'm not an expert, just a trainee!**

Wednesday, October 31, 2012

My NEW! Video series for gluten-free foods!

Tuesday, October 30, 2012

Chocolate Shakeology Recipes

Here's some great Chocolate Shakeology Recipes I've found the last 6 months I thought I'd share!  I LOVE warm shakes, they helped me kick a pot-a-day coffee habit and they're just SO good.

Shakeology Peanut Butter Cups
4 Tbsp Chocolate Shakeology
2 Tbsp Coconut Oil
4 Tbsp PB2
2 Tbsp Water
3 mini cupcake foils

Microwave coconut oil to melt, then stir chocolate shakeology with coconut oil.
In a separate bowl combine PB2 and Water.
Put 1 tsp chocolate Shakeology mixture in bottom of foils.
Put 1 tsp PB mixture in foils.
Top cups with rest of the chocolate Shakeology mixture.
Freeze 5-10 minutes and ENJOY!

Chocolate  Coconut SHAKE
1 scoop chocolate Shakeology
1 cup almond milk
1 cup of ice
a splash of coconut extract
BLEND and Enjoy!

Chocolate Caramel Mocchiato 
1 scoop chocolate Shakeology
1 c coffee
1 c warm milk
1 Tbsp Coffeemate Caramel Mocciato

Chocolate PeanutButter Coffee
1 scoop chocolate Shakeology
1 cup warm milk
1 cup coffee
1 Tbsp Peanut Butter or PB2 or Chocolate PB2

HOT Chocolate
1 scoop chocolate Shakeology
2 cups warm milk

Frothy Chocolate Shake
1 c milk
1 c frozen vanilla yogurt
1 scoop Chocolate Shakeology

*If it states to blend, I put it in the blender, otherwise, I just use a shaker cup.

Monday, October 29, 2012

Some Days Are Tough. That Why.....


If you're not sure where to start with good nutrition, check your grocery store.  Most larger grocery stores have a dietitian on staff.  They can show you great, more nutritionally sound alternatives to your regular foods and often can recommend great cook books, have meetings or nutrition plans that can really help you lose weight and eat great.

How does good nutrition pay?  I know, it's expensive to eat healthy.  But, it does pay in the long run.  People who eat right live a more lengthy and quality life than those that don't.  They have less medical bills and are generally healthier people.

Try the Fooducate app on your phone!  This is a great app to show you healthier alternatives to the foods you already eat!

Thursday, October 25, 2012

Beat Obesity

The Obesity epidemic in the United States is out of control.  I know, I used to be obese.  I've been working hard at losing weight for over a year and a half.  I was a size 24, then a 20....now I'm down to a 15.  I have 40 more pounds to lose to get to my goal weight, which means I should be around a size 11.  I will be so happy to reach all of my fitness goals!

Start today with one small change.  Substitute a health snack for an unhealthy one.  Switch up your soda for a glass or two of water.  Stop buying unhealthy foods.  Take a walk daily; it doesn't have to be long.  Every single small change you can implement into your daily life will have long term effects.  Small steps lead to big changes over time.

You could lose 40 lbs by next year if you start today, get really serious with a plan and stick to it!  You can do it.

Tuesday, October 9, 2012

Try Again

I've missed more than 9,000 shots in my career. I've lost 

almost 300 games. 26 times, I've been trusted to take the 

game winning shot and missed. I've failed over and over and 

over again in my life. And that is why I succeed.

 -Michael Jordan

Thursday, October 4, 2012

Food Scarcity: How Does It Effect You?

Continuing to eat clean and healthy may become more and more expensive.  Americans have had it really good for a long time.  The thought of not having affordable food is the farthest from our minds.  With the lack of Russian production last year and the drought in the southern US states last year and the expanding drought in the US this year, food isn't within reach for people worldwide.  Food is a basic necessity and we have to have it to survive.  Are you prepared?

The following countries have been greatly effected by raising food prices; Morocco, Algeria, Libya, Egypt, Sudan, Gaza, Syria, West Bank, Iran, Iraq, Yemen, Bahrain,  Djibouti.  Now, if you're not familiar with where theses countries are, they're in the Middle East.  Yes, I mean those countries that have the oil.  That just goes to show, you can't trade oil (not a necessity) for food (a necessity).

I paid over $5 a bundle for asparagus.  Wheat, sugar, pork and beef are at all time highs.  Inflation is working it's magic and people are pushing extras out and food supply is tight.

Go Foods have a 25 year shelf life if you're wanting to stock up on foods.  Start growing the foods you can; lettuce, potatoes, tomatoes; whatever you can fit in the space you have.  Mel's Guide To Square Foot Gardening can get you started maximizing your space to grow your own veggies in what little space you have.  I utilize window boxes inside in the winter to grow greens.  Pinterest has good ideas on gardening too!  If you don't have a deep freeze, get one.  Buy sides of beef, buffalo and/or pork locally at your locker.  It dramatically cuts the price, supports local and it's fresh.

Tuesday, October 2, 2012

America's Food Crisis: The Omnivor's Delimma

I came across this video about a book I've been thinking about reading.  Being raised on a farm and being a farmer myself, I understand both sides.  It takes a balance of foods to be healthy.  But, it takes A LOT of food to feed the world.  There has to be an answer somewhere.

Monday, October 1, 2012


Refined sugars are TERRIBLE for your body.  AND, Cancer feeds on it.  Eat clean, naturally sweet foods, like fruits, and beat sugar cravings.