Easy Weeknight Baked Sriracha Chicken

Wednesday, May 31, 2017

I love trying out new recipes, and this one I came across online but a friend suggested adding a little something extra to it when they found out I was working with sriracha for this dish.....fish sauce! So I did!

The overall result for this chicken was OMG - PARTY IN MY MOUTH - CAN'T GET ENOUGH good!  Not only that but it was ridiculously quick and easy to put together. The perfect blend of sweet and spicy.  I served it with roasted butternut squash and steamed broccoli.


1 bunch green onions (greens (thinly sliced) and whites (minced) separated)
¼ cup hoisin sauce
2 tbsp fish sauce
1 tablespoon ground ginger (you can use fresh minced if you prefer)
2-3 garlic cloves, minced (or grated)
Pinch salt
2 tablespoons fresh lime juice
2 teaspoons sriracha sauce (adjust to taste)
¼ teaspoon Chinese five star seasoning
4 x 4-6 ounce boneless, skinless chicken breasts
1 tablespoon sesame seeds (toasted if preferred)


  1. Preheat oven to 400 degrees. Spray a 13 x 9 baking dish with cooking spray and set aside.
  2. In a large bowl, whisk together the minced whites of the green onions, hoisin sauce, fish sauce, ginger, garlic, salt, lime juice, sriracha sauce, and chinese seasoning.
  3. Place chicken breast in the bowl and coat with sauce (note: the sauce is pretty thick). Place chicken breast in baking dish and repeat with remaining pieces of chicken. Pour any remaining sauce over the chicken. 
  4. Cover baking dish with with foil. Bake for 35-40 minutes, or until chicken is thoroughly cooked. For added caramelization you can also turn the broiler on and cook chicken underneath for a few minutes at the end. Place chicken on serving dish(es) and top with green onion greens and sesame seeds.

Tip: You can pre-make the sauce ahead of time for a quick weeknight dinner in a pinch!

Thai Red Chicken Curry With Butternut Squash

Tuesday, May 30, 2017

I can always go for a good curry dish, but ordering take-out can be so calorific when it comes to thai or indian curries.

So when I came across this lower cal version that sounded quite interesting I knew I had to try it. The original recipe did not call for chicken, and I bulked this one up with extra veggies, but it turned out amazing and I couldn't wait to share.

For a low cal option serve with cauliflower rice, or you could do a combination of cauliflower rice and jasmine or basmati rice like I did.

Naan bread would also go amazing with this.


2 tablespoons coconut oil (or any EVOO)
1 large or 2 medium chicken breasts (approx 8-10 oz), diced
1 large shallots, chopped (or 2 small)
2-2 ½ cups diced fresh or frozen butternut squash (about 1.5 pounds)
1 cup broccoli florets
1 cup carrots sliced to your liking
1/2 cup frozen peas
1 tablespoon grated ginger
1 small jar tablespoons red curry paste (approx. 4 oz)
1 tablespoon yellow curry powder
1 (15 ounce) can coconut milk
¾ cup vegetables or chicken broth
2 teaspoons fish sauce (omit for vegans/vegetarians)
2 teaspoons sugar
3-4 cups fresh baby spinach
Basmati or Jasmine rice or cauliflower rice (low carb)
1/4 cup crushed cashews
Fresh parshley


  1. Heat the oil in a large, deep skillet over medium high heat. Add the chicken and cook through. Remove from pan and set aside.
  2. Adding remaining tbsp of oil. Add the shallots and saute them for 5-6 minutes or until they just begin to get golden. Add the butternut squash, broccoli, carrots and grated ginger, stir to coat with the oil.
  3. Add the red curry paste, yellow curry powder and stir until all the butternut squash is nicely coated. Continue to cook the curry paste for 2-3 minutes or until it’s fragrant. Add the broth, coconut milk, fish sauce, and sugar. Add chicken back in. Let the sauce come to a simmer before covering. Lower the heat and allow the squash to cook all the way through, about 12-18 minutes. You’ll know it’s done when you can easily pierce the butternut squash with the tip of a knife. Stir in the baby spinach and peas and allow spinach to wilt and peas to cook through.
  4. Serve with basmati rice, jasmine rice or cauliflower rice topped with crushed cashews and parsley.

Optional: Serve with naan bread and mango chutney 

Team Beachbody UK LAUNCH- All You Need To Know!

Monday, May 22, 2017

Team Beachbody is coming to the UK!

HOLY SMOKES you guys, this is the announcement I have been waiting for!

Launching in this Fall/Autumn 2017 UK residents will finally have the opportunity to take advantage of Beachbody's sought after nutritional products AND the Beachbody Coaching Opportunity!

For those of you who might not know, I was born and raised in Belfast, Northern Ireland to a British/Irish dad and American mum. Blessed to have dual nationality I spent many summers visiting family in the US and my family decided to make the transition to move over to Pennsylvania in 2005. I packed up my things and left Northern Ireland just 2 days after my high school graduation, but my heart remained behind in my home land!

In 2015 after completing my second round of Insanity, I decided to become a Beachbody coach so I could pay it forward and help other people struggling with their health and fitness goals have the same success I had. You can read more about my experience here.

When I became a coach, I had the opportunity to join with the #1 coach in Beachbody and the #1 Team in Beachbody, at that point holding the title for 1 year...which has since turned into 3 years!

What does this launch in the UK mean?

Up until this Autumn the only Beachbody products available in the UK have been their fitness programs, live classes and recently Beachbody on Demand.  When this expansion launches it opens up 2 new avenues!

As a customer, you have the opportunity to take advantage of more of Beachbody's products which I've outlined further below, including the sought after nutrient dense meal replacement Shakeology that has been changing the lives of those in the US/Canada and Puerto Rico for years now.

You ALSO have the opportunity to sign up as a Beachbody coach yourself, this opening the chance to simply receive a discount on Beachbody's products if that's all you should want, OR grow a coaching business where you can invite others to join you on your health and fitness journey while helping them with theirs!

Why should you join my team and what support can you provide?

When you join my team - the Dare to Dream Dynasty - you have an incredible opportunity to learn not only from my experience as a coach the last almost 2 years, but the chance to learn from the absolute best of the best on our team. A coach who went from a stay at home mom to financial freedom, retiring her husband in their early-mid 30's and the 3x top coach in Beachbody.

Our team culture is incredible. The training resources provided are to set YOU up for the very best success with achieving your personal health and fitness goals, and your goals with your coaching business.

Flying into Belfast

What's unique about my situation with this expansion to the UK is my love for and knowledge of the culture, as well as the time I make to come home and visit friends, family and now future coaches on my team! I would LOVE to include you as one of them!

Carrick-a-rede rope bridge, Northern Ireland

What products will be available?

A select number of products will be available at launch however new products will be periodically introduced as the market matures. Below is the list of the products that will be available at launch. I've hyperlinked a few to youtube videos so you can learn more about them!

  • Shakeology ®: Vanilla, Strawberry, Chocolate, Chocolate Vegan 
  • Beachbody Performance ®: Energize, Chocolate Recover 
  • Beachbody On Demand ®All Access: Challenge Packs and Stand-Alone 
  • DVD Challenge Packs: A selection of top-selling Challenge Packs 
  • Fitness DVDs: A selection of the most popular fitness brands 
  • Gear / Accessories: A selection of popular items

Where can I find out more information?

As of right now, Beachbody has shared the following information about the launch of the coaching opportunity in the UK. You will NOT be able to sign up until this Fall/Autumn, but that doesn't mean you can't get help now to prepare. I am currently working with future UK coaches to develop game plans for launching their coaching businesses between now and Fall 2017, so that when the opportunity becomes available you have the chance to hit the ground running on what is a HUGE opportunity to become a part of our organization for their launch in a new country.

Watch the Pre-Launch Webinar

Read the UK Launch Packet

Review the UK FAQ Hub

Visit the UK landing page

What does it mean to sign up EARLY as a coach in the UK?

Every coach in Beachbody is assigned under another coach, whether you sign up with that person personally or sign up for the coaching opportunity without knowing another coach. Having the chance to be one of these earlier coaches opens up your market for expansion THAT MUCH MORE as Beachbody grows within the UK.  Please note this is NOT a pyramid scheme. The coaching opportunity is considered multi-level marketing or MLM's. I HIGHLY encourage you to do some research if you don't know the difference.   Essentially what this means is YOUR effort dictates your success as a coach. Your success and your income are not dependent on the person you sign up with and neither is theirs.  If you put in more effort than the coach you register with, your income can far exceed theirs. With a pyramid scheme (which is illegal by the way) this is not the case.

Our team at Summit in Nashville, Tennessee 2016

As a founding coach in the UK your opportunities for growth are exponential! As a member of our team you have the chance to be trained by the best of the best!

What do I do if I'm interested in learning more about coaching?

First, join my private Facebook UK Launch group where I'll be keeping you in the loop over the coming months with details on the customer and coaching opportunity launches leading up to the launch date in Autumn, which is still to be announced!

Second, complete the application below to tell me a little more about yourself and I'll be sure to reach out to you!

Fill out my online form.
Use Wufoo integrations and get your data to your favorite apps.

Baked Greek Yogurt Chicken

Monday, May 15, 2017


Without a doubt 3 of my favorite combinations.

Guys, prepare to have your mind blown, this recipe rocked my socks!! I feel like this is one that could be incredibly versatile too so feel free to get creative with your spices!


4 medium chicken breasts
1 cup non-fat greek yogurt
1/2 cup parmesan cheese
1 tsp. dried parsley
1 tsp. onion powder
1 tsp. garlic powder
1/2 tsp. red pepper flakes
Salt and pepper to taste

Optional: Tastefully Simple Dried Tomato and Garlic Pesto Seasoning (2 tsps)

I had some of this in my cupboard and thought it would go quite well with this mixture.....let's just say I was right! But this recipe would be amazing with out it, or if feeling adventurous, see what's in your own cupboard and spice things up!


  1. Pre-heat oven to 400 degrees
  2. Combine greek yogurt, cheese and seasonings
  3. Spray a baking dish with olive oil spray and spread a tablespoon of greek yogurt mixture along the bottom. Lay chicken breasts on top.
  4. Top with remaining greek yogurt mixture.
  5. Bake for 30-35 minutes (check at 30 minutes to see if chicken is cooked through depending on thickness of your breasts)
  6. Optional: Turn broiler on and broil for a few minutes until golden on top.

21 Day Fixers: Approximately 1 1/4 red and 1/2 blue

Pesto Chicken

Tuesday, May 9, 2017

Serves 4


4 boneless skinless chicken breasts
1 small jar pesto
Shredded mozzarella cheese


  • Spread a thin layer of pesto on the bottom of baking dish.
  • Lay chicken breasts over top.
  • Spread rest of pesto over chicken.
  • Cover with foil and bake at 375 for approximately 35-45 minutes depending on how big your chicken breasts are (make sure they are cooked through)
  • Remove foil and sprinkle with mozzarella cheese.
  • Put oven on high broiler and broil chicken until cheese is browned and bubbly.

Serve with your choice of sides. I choose Hanover steam-in-a-tray mashed cauliflower found in the frozen section of your grocery store and fresh steamed broccoli!

My Top 12 Beachbody on Demand 20 Minute or Less Workouts!

Monday, May 8, 2017

The biggest excuse I hear from people as to why they struggle to workout has to be "I don't have time". Well.....I call BS!!!!!

Guys let's be real here! We MAKE time for what's important and if you have a goal that's health and fitness related, WHATEVER that is to you- weight loss, weight gain, strength, tackling a health issue- if it isn't a priority you'll find excuses!

But, my goal as a coach is to help as many people find solutions to their health and fitness problems as possible. Personally I have fallen into the situation where I maybe didn't have enough time to get my scheduled workout in that day, but that doesn't mean there isn't always time for SOMETHING!

Beachbody continues to revolutionize the fitness industry by also striving to tackle the issue of time for people with busy schedules. But they go above and beyond that with Beachbody on Demand - essentially the "netflix" of fitness. If you're not familiar with Beachbody on Demand (BOD) this allows you to stream ALL of beachbody's workout programs....seriously....everything....from the beginning of beachbody, plus you get access to all the nutrition guides, bonus/deluxe workouts and their online cooking show, Fixate. For $99 a year, that's a damn steal if you ask me! Tell me what gym membership gives you that option?

Seriously, it's pretty amazing! AND you can download to your phone up to 7 workouts to stream offline, so if you know you'll be traveling somewhere without internet access, you're covered!

There are various search features to allow you to find a program that suits your need at the time, but I've compiled a list of my top 12 workouts that are 20 minutes or less for you all for those EXTRA busy days when you really need something quick that packs a punch!

Let me know if you try any!
  1. The Master’s Hammer & Chisel - The Master’s Cardio (20 min)
  2. The Master’s Hammer & Chisel Deluxe workout- 15 Min Glute Chisel (15 min)
  3. Autumn’s BOD exclusives- Full-Body Stability Ball Routine (14 min)
  4. The 20’s (Beachbody’s Reality TV show)- Most workouts from the trainers are 20 mins
  5. Insanity- Cardio Abs (20 min)
  6. Insanity- Fast & Furious (20 min)
  7. Turbofire- HIIT 15 (15 min)
  8. Turbofire- HIIT 20 (20 min)
  9. Turbofire - Low HIIT 20 (20 min)- Low impact but high intensity
  10. Tony Horton’s BOD exclusives- Burpee burnout (7 min)
  11. Insanity Max 30 Deluxe- Max Out: 15 (15 min)
  12. 3 Week Yoga Retreat - Take 10 routines (variety of 10 minute routines, great for stretching)

Interested in joining my next online fitness challenge for support with your health and fitness goals? Complete this short form and tell me a little bit about yourself!

Fill out my online form.
There are tons of Wufoo features to help make your forms awesome.

Healthier Cinco De Mayo Recipes

Friday, May 5, 2017

It's the perfect occasion to throw a themed party or go out and celebrate with some guac and a few marg's with your friends, but if you're worried about your waistline, perhaps you're watching your nutrition for health reasons and looking for some healthified cinco de mayo recipes, you've come to the right place!

Below I've pulled some of my Mexican inspired creations INCLUDING a skinny margarita recipe that you will DIE for!


In order of appearance:

  1. Caramelized pork taco's
  2. Easy shredded chicken Taco's
  3. Healthy chicken and black bean taco's with sweet potato fries
  4. Homemade chipotle inspired burrito bowl
  5. Blackened tilapia taco's
  6. Skinny Margarita's
  7. Crispy slow cooker pork carnitas

Have you tried any of these recipes? Comment below and let me know what you thought!