22 Minute Hard Corps Month 2 Update & Meal Plan

Monday, April 17, 2017


Week 5, Day 5 of 22 Minute Hard Corps and I kicked things off today with Resistance 2.  Last night  took full advantage of going to bed early, slept in this morning and caught up on some much needed sleep in general, which left my workout to be done at lunchtime at the office. I have to say I'm lucky enough to work in a building that has a small gym we can use, and with  Beachbody on Demand I can stream my workouts from my phone with no problem. That kind of convenience is SO key to my busy schedule and I love that I have fewer and fewer excuses to stay on track these days!

I would be dishonest if I said month 1 of 22 Minute Hard Corps had been easy for me.  In fact, I think it took me almost 6 weeks to complete the first 4 weeks due to some personal set backs. But heading into Month 2 I made a commitment to myself that I was going to give it my all and really finish this program on a strong note.

I think one of the greatest challenges of dealing with a tremendously busy schedule is we can so easily let our fitness goals be the first things to slip.  But what I've noticed when that happens is just how much of an impact it has on other areas of my life!  I generally just don't feel good when I'm not taking care of myself well.

Is that something you can relate to?

As a coach I strive to set the example for my challengers, but in doing so I think it's incredibly important to be honest about the struggles as much as the successes. I never aim to portray myself as perfect. There are days I miss workouts, over indulge in carbs and wine, and don't get enough water. But I wake up each day with the aim to make my health and fitness a priority and do my best to make that happen. Some days are more successful than others 😏

Hey....I'm human! My goals are still important, and I'm still pushing to achieve them!  With the support of my challenge groups, together we motivate and encourage each other to get going....and we deal with life's curveballs together!

So, with that being said, this is my game plan for this week! Since Easter was yesterday and that meant a few more carbs than usual, I'm compensating this week by cutting back on a few of my "yellow" containers (for those of you who don't follow Beachbody's portion control programs that means cutting back on a few carb portions!).

We're making full use of leftover turkey from easter to make turkey tetrazzini, and this evening I prepped a few pieces of salmon to go with the Fresh Express Chopped Sweet Kale Salad sets with lemon poppyseed dressing.  I have a few bags of chili still frozen, as well as leftover frozen frittata and who doesn't love a weekday crockpot meal to make life easy!

Meal plan and prep doesn't have to be terribly complicated. Make leftovers, make meals that freeze well, and keep things uncomplicated, particularly on weeks you are extra busy. Make use of the same breakfasts and snacks and rotate out lunches and dinners to help keep yourself on track and not having to cook 50,000 different things a week!

Interested in joining me for an online health and fitness challenge? Complete the application below and let's talk about my next group starting in May!

Fill out my online form.
Online contact and registration forms from Wufoo.

A Full Year's access to ALL of Beachbody's programs for $10? HOW!!!!

Tuesday, April 11, 2017


One of my absolute FAV things about my job as an online health and fitness coach is that it constantly holds me accountable with my fitness. But if that wasn't good enough, I am blessed to be able to also HOLD OTHERS ACCOUNTABLE to succeed at their goals when they go ALL IN and do the work!

I know I have to continually be proof the products work, if my goal is to show you guys that they do and to inspire you to make changes in YOUR life too.

SO.......since Beachbody literally CHANGED THE FITNESS INDUSTRY GAME with their online streaming access to ALL of their fitness programs with Beachbody on Demand AND discounted it to a ridiculous rate this month, I've decided to do a flash sale for NEW challengers who are ready to kick excuses to the curb and go ALL IN with their fitness goals in my next online support group.

Until APRIL 14th ONLY, when you commit to trying a month of Shakeology, I will give you access to literally ALL of Beachbody's over 800 workouts, including the nutrition guides that go with them for a full year, for $10 more.


This membership ALONE, without shakeology is worth $7000 in programs and you get it for $10 plus 30 days worth of the absolute best superfoods you could fuel your body with in whatever flavor you choose.

You ALSO get access to both of Beachbody's NEW RELEASE programs coming this year!!!!

If you know me and have been following me for a while, you know that my heart is just as invested in how AMAZING it feels not just making changes on the outside but on the INSIDE too. I will tell you it feels DAMN GOOD to know that you are fueling your body the way it should be, that you can put on any pair of shorts or bathing suits or dresses without feeling incredibly self conscious, and that you can learn to be disciplined enough to SUCK IT UP and GET RESULTS so you don't have to keep sucking it in later!

But I KNOW this process isn't easy. I know it can be overwhelming and complicated, which is why the theme of my NEXT challenge starting Monday is:

>>> K-I-S-S: Keep it Super Simple <<<

I'm bringing things back to the basics. Simple meals, simple meal plans, quick workouts for those of us who seriously STRUGGLE with time and busy schedules.

Why overcomplicate things? We focus on making small changes and building upon them.
We focus on progress, not perfection.

You will not find this offer elsewhere, and there is a LIMITED AMOUNT available.

I am only opening this up to 5 people and as soon as that cap is reached the offer closes either on or before April 14th, 2017. 

If you're ready to get the BEST DEAL EVAAAA comment email me and I'll reach out to you asap.

***Did you know***

On top of the over 70 SUPERFOODS already in shakeology, Beachbody just announced the addition of two new amazing superfoods to the mix:


AS WELL as two new Vegan flavors! Vegan Vanilla and Vegan Cafe Latte!


You might have tried matcha before if you’ve ever had a Green Tea Latte. Matcha is the powdered whole green tea leaf. It’s been enjoyed in Japan for centuries. The matcha we use in Shakeology comes from a family-owned supplier that is USDA organic certified. Get the download on all things matcha.


Chaga is a mushroom that’s considered an adaptogen. Adaptogens have been traditionally used to help the body adapt and respond to effects of stress. Chaga grows on birch trees in very cold climates and is also often made into tea. The chaga we use in Shakeology comes from an American supplier that is USDA organic certified.

DON'T FORGET, if you'd like to take advantage of this offer, be sure to email me! Spots are being taken FAST! 

Cauliflower "Dirty" Rice with Hot Italian Sausage (Low Carb, Paleo friendly)

Monday, April 10, 2017

Well THIS recipe rocked my socks off!!!!!

I found a recipe on pinterest recently for cauliflower "dirty" rice which was new for me and sounded like something I HAD to try!! 

A paleo recipe for cauliflower dirty rice with andouille or hot italian sausage. A great low-carb and grain-free side dish or main course.

Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4-6 servings


2 heads cauliflower, thick core removed and chopped into florets OR for a faster option
1/2 yellow onion, diced
2 tablespoons olive oil
3 garlic cloves, chopped
1 green bell pepper, diced
1 pound smoked hot italian sausage, sliced. (Andouille sausage or chorizo would also work well)
1 teaspoon kosher salt
1 teaspoon ground black pepper
1/2 -1 teaspoon ground cayenne (depending on your comfort level of heat)
1 tablespoon smoked spanish paprika (sweet)
1 teaspoon dried thyme
1 tablespoon dried oregano
2 cups low sodium chicken or vegetable broth
1/2 cup fresh parsley, chopped (I used about 1/4 cup dry....worked fine!)
1 bay leaf


1. Place 1/3 of the cauliflower florets in food processor with blade attached, and pulse until florets are finely ground about the size of cous cous. Pour ground cauliflower into large bowl, and repeat with rest of cauliflower, in batches. Set aside. If using pre-riced cauliflower, skip this step.
2. Heat 1 tablespoon oil in a medium skillet over medium heat, and add the onion. Saute until translucent, then add the garlic and peppers. Sautee for 5 minutes, then add the sausage, and continue to cook for about 10 minutes, until the vegetables are tender and the sausage is browned.
3. Stir in the spices, seasoning, and broth, and add the bay leaf. Reduce heat to low, and let simmer 10 minutes, until the liquid is reduce by 3/4.
4. While the vegetables simmer, heat the rest of the oil over high heat in a second large skillet and add the cauliflower. Cook for 5 minutes, stirring occasionally until it is cooked, but still firm (no mushy cauliflower!).
5. Transfer cooked cauliflower to a large bowl, and add the vegetable and sausage mixture (minus the bay leaf!). Mix well to coat, stir in the parsley, and season with salt and pepper, to taste.

Portion Control Containers (measure out using 2.5 green containers): 2 green, 1 red


This goes REALLY well with a little mango chutney on the side and if you're not specifically looking for a low carb meal, this can be made with jasmine rice or served with a side of naan bread we thought would go really well.

Additional veggie options I would add in the future: broccoli, carrots, sugar snap peas.

What would you add to this? I'd love to hear your comments below!

Chocolate Shakeology Superfood Bowl

Tuesday, April 4, 2017

Well THIS superfoods smoothie bowl turned out phenomenal!

Why haven't I been making these sooner?

Who doesn't love a bowl of chocolate "nice" cream in the afternoon? Best part about this, it tastes amazing, fuels my body with the nutrients it needs and helps reduce cravings.

Just another reason I love Shakeology and all it's versatility.  If you aren't familiar with Shakeology, check out some information about it here.


1 packet or scoop chocolate shakeology
2 tsp peanut butter
8-10 oz unsweetened vanilla almond milk
1 cup ice
Optional: For extra creaminess add a frozen banana if you like them.

Throw all items in a blender and blend until creamy. Top with desired toppings.

Unsweetened shredded coconut
Semi-sweet chocolate chips
Crushed nuts (I used walnuts, almonds or hazelnuts would work great too)