Sunday, October 30, 2016

That coach life

Super Saturday was so amazing yesterday. I cannot even begin to explain what I experienced and learned. As I was sharing with my team this morning, getting to these quarterly and annual events are part of the growth process and activities that move your business forward. You have so much fun, you learn from the best of the best and you get to spend time with and absorb the amazing energy of a room filled with like minded people wonderful people that just make you want to be better.
I totally didn't feel like going yesterday. I was waiting to find out if we got into a new building that I so desperately want in Buckhead and I couldn't think about anything else. I was sick waiting on their decision. But I reluctantly went and I heard a lady share about how just sharing her journey helped her business grow and with the time and work she matched her corporate income, surpassed it and not long after left her job. That totally breathed new life into me.

 I think I mentioned that my husbands company closed so I had to go back to work recently to keep our daughter in private school and I hate that it takes so much time away from my family, building my business, coaching my ladies and just doing what I love. So hearing her say what she did to grow her business, how she managed her time while working her corporate job gave me that perspective and built my belief a little more that I can do this. All I have to do is put in the work and no it's not easy but it is simple. This business is so simple and rewarding. I couldn't imagine not getting to do this full time ever again. And I used to be a skeptic but I've experience the life changing opportunity this is and can be.

You have no idea how hearing her has improved my outlook on my current situation. How much it has lit my path for my business and the day I can quit...again... not because my husband is making his normal income again but because I have built myself and my business to sustain a lifestyle of financial freedom and freedom of my time and in the process changed countless lives the way I have changed my own. If I hadn't gone yesterday because I was waiting on that decision I would have missed out on hearing this simple thing she shared that lit my path. Oh and when we got back we found out we were approved for the building and I am moving next weekend in between Brett's business trips. I eagerly look forward to these events because quite simply....they grow me :) #thatcoachlife

Thursday, October 27, 2016

The Ulimate Reset's Hearty Vegetable Miso Soup

 Hearty Vegetable Miso Soup

 I have had some of the most delicious food while on the reset. This program is all about whole, natural good food to nourish you body and cells. This soup is one of my many favs.
A clean, healthy, delicious soup is one of my favorite things to have when the temperatures start dropping. This soup is so versatile that you can spice it up any way you like. I like to add turmeric, braggs aminos, Himalayan sea salt and garlic. I hope you enjoy it.

  • 1 tsp. extra-virgin olive
  • 2 Tbsp. finely chopped onion
  • 1 clove garlic, chopped
  • 1 medium carrot, cut into thin diagonal slices
  • 1 medium celery stalk, cut into thin diagonal slices
  • ½ tsp. finely grated ginger (peeled)
  • 2 cups water
  • ¼ cup broccoli florets
  • 2 Tbsp. chopped fresh green beans
  • ¼ cup shredded Napa cabbage 
  • ½ tsp. sesame oil
  • 1 green onion, sliced
  • 1 Tbsp. miso paste ( mixed with 2 Tbsp. hot water)

  1. Heat oil in medium saucepan over medium-high heat. Add onion, garlic, ginger, carrot, and celery; cook, stirring frequently, for 5 minutes.
  2. Add water; cook at a gentle boil on low for 10 minutes, or until vegetables are tender.
  3. Add broccoli, green beans, cabbage, and seaweed; cook, stirring frequently, for 5 to 7 minutes, or until tender-crisp. Remove from heat.
  4. Add sesame oil, green onion, and miso; mix well.

  • Calories: 155
  • Total Fat: 9 g
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 732 mg
  • Carbohydrate: 15 g
  • Fiber: 4 g
  • Sugar: 5 g
  • Protein: 5 g

Tuesday, October 25, 2016

Core de force

So yesterday I talked about this amazing new workout that I am super excited about doing for the month of November.. Core de Force. I have done both sneak peeks and they were so much fun and it low key made me feel like a bad ass. I cannot wait for this program to launch October 31st. So what am I doing launching a Core Badass group to kick some major butt in November and we start on the 7th.
 What is Core de Force you ask? Well.. Core De Force is a 30 day total body transformation program that will rock your world and all you need is your body!  Core De Force is an MMA inspired program which includes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, body weight training and cardio spikes that will help you lose belly fat and shred your body.  If you can focus on hitting it hard for 3 minutes at a time before you know it the workout is over.  Like I said I have done both sneak peeks and they were amazing.  This workout gets your heart rate up, it gets you sweating and I couldn’t believe how sore I was the next day.  I noticed that it really does focus on your entire core and getting your midsection defined, which of course is a woman’s top area to spot treat right!!!  So check out all the details here if you are interested in changing up your workout, breaking a plateau, getting started with your transformation or holding yourself accountable over the holidays.  I am going to be hosting a private test group for people who are ready to join me in this 30 day program.

What is Core De Force? 

Core De Force is your 30 day countdown to a total body transformation.  This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment.
I love this workout because in every workout there is a “learn it & work it” section that breaks down the moves so that you can learn them before you do the workout.  So if you are new to the MMA style exercises this will give you confidence to go right in and kick some butt.  Core De Force is also not on a beat or rhythm so you don't have to follow any choreography and thank God for that because I can't ever stay on beat... lol There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace.  As you get stronger the goal is to challenge yourself with higher intensity and increased focus..  This is key for those that are budget conscious, don’t have a lot of room to workout or are traveling and want to workout in a hotel room. And again you don't need any equipment so you can literally workout anywhere,even in your hotel room if your traveling. Like my husband travels for business and literally will have to get his workouts in his hotel room or he takes his laptop to the hotel gym to get in his workouts.

Core De Force makes it easier to get started on your health and fitness journey because it is EASY, SIMPLE to follow and all you really need to do is show up and PRESS PLAY on the workout of the day!  My goal is to EMPOWER YOU AND GIVE YOU CONFIDENCE TO MAKE THE CHANGES NECESSARY SO THAT YOU CAN LIVE A HEALTHY AND FULFILLING LIFE.

Who is Core De Force For?  

 EVERYONE!!!  Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout.  You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance.  Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations.  There is also a “modifier track”  so you can follow a split screen if you would like as well.

Core De Force also focuses on rotational moves which means you will work your core from every angle every time you hit play. Targeting each muscle group in your abdomen. That is going to be awesome for all of us who really want to tone that trouble area! That is what I am most excited about. That is the area I like most women struggle with the most. I have had 4 babies that includes a set of twins so mama's midsection needs some Especially that little pooch that we hate so much.

What Is the Eating Plan Like? 

 The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want.  If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.

The nutrition plan follows the portion fix, but you will not receive another set of containers unless you want them!  Each food category is measured out and explained in detail to you.  The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options.  Plus, in the test group I am hosting I am going to be walking you through the entire nutrition plan as well.

When Can I Get This Workout?

Core De Force will be available on the 31st of October to customers of Team Beachbody coaches.  So if you do not have a coach right now make sure to sign up with me so that I can be your coach and guide you from start to finish through the program.  Here is your link to create your Free Team Beachbody Account.  Make sure that you go to my event page so you can be considered for a spot in my Core De Force Group and get notified when the program launches. Also so you can get the support and accountability to start and complete the program.  To go to my event page go to

So now here is the MOST important part.  How do I REALLY succeed at this program??  Well, anyone can go out there and buy the Core De Force Challenge Pack and do the workouts.  Unfortunately I have seen many of times, (even I have done this) where we purchase a program with the best of intentions and before we know it, the workout is sitting on our shelf collecting dust and we make excuses for why we don’t have time or it isn’t the right timing.  So don’t let this be another program that you have good intentions with!  It’s time to take charge of your fitness and nutrition and get involved in a closed online community of support that is going to help you start and complete the program and get the RESULTS that you want just in time for the holidays.  Better yet, we are going to help you create a holiday plan that is going to give you the flexibility to enjoy the holiday things you want to eat but still get results.  Does that sound like a good plan?


There will never ever be a perfect time to start your fitness and health and fitness journey.  You literally just have to take that leap of faith, bite the bullet and go for it.  If you do not try, how will you ever know if you can succeed! This just might be that 1 thing that changes your life and just finally makes sense to you and your lifestyle. 

For more information on program details, the launch and how to join connect with me on my event page Let's make this our healthiest holiday season yet.

Sunday, October 23, 2016

Are you ready to fight to get in shape this fall?

I am so super excited for this MMA inspired program to launch next week. I did the first sneak peek and it legit made me feel like a bad ass and it was so much fun. I cannot wait to do my group for this in November. Check out the next sneak peek tomorrow all day long for FREE.

Thursday, October 13, 2016

Healthier Chicken Cordon Bleu

Healthier Chicken Cordon Bleu
This amazing dish turned out 10 times better than anticipated. One 4 ounce stuffed breast only has 371 calories. The ingredients were inexpensive but that doesn't include the chicken breast I already had those at home. That German cheese is found in the cream cheese area of the grocery store. It is a lot like cream cheese but less fat and has a sweeter flavor. I was thinking you could add some dried cranberries or apple butter too but be mindful of the amount and the added calories. I hope you enjoy it. 

Nonstick cooking spray
½ cup Neufchatel cheese
1¼ tsp. garlic powder, divided use
4 thin slices low-sodium, nitrite free, extra lean ham (about 2 oz.)
4 thin slices Swiss cheese (about 2 oz.)
1 cup whole grain Panko bread crumbs
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
¼ tsp. onion powder
4 (4-oz.) each raw chicken breasts, boneless, skinless
2 large eggs, lightly beaten

1. Preheat oven to 375° F.
2. Lightly coat 9 x 9-inch baking pan (or casserole dish) with spray. Set aside.
3. Combine Neufchatel cheese and 1 tsp. garlic powder in a small bowl; mix well.
4. Place slices of ham individually on your work surface. Top each with a slice of Swiss cheese. Spread Neufchatel cheese mixture evenly on each slice of Swiss cheese. Roll lengthwise. Place in freezer until ready to use.
5. Combine bread crumbs, salt, remaining ¼ tsp. garlic powder, pepper, and onion powder in a small bowl; mix well. Transfer to a plate. Set aside.
6. To stuff chicken, slice chicken breasts along the long side, about ¾ way through; do not cut all the way through. Chicken will open like a book. Place one ham roll inside each chicken breast. Secure with a toothpick. Repeat with remaining chicken breasts. Set aside.
7. Place eggs in a shallow dish. Dip each chicken breast in eggs, completely coating, then bread crumbs; coating each evenly on all sides. Place chicken in prepared pan. Remove toothpicks.
8. Bake for 25 to 30 minutes, or until chicken is no longer pink in the middle and juices run clear.

1 1/2 reds  1 red 1 blue

Friday, October 7, 2016

Caramel Apple Shakeology

Well the fall candies and treats are in the windows of all of our favorite stores but that doesn't mean we have to give in, ruin all of our hard work or feel like we are missing out. So here you have it.

Caramel Apple Shakeology
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 smoothie
1 cup unsweetened almond milk
1 cup ice
1 scoop Vanilla Shakeology
½ cup unsweetened applesauce
1 tsp. pure caramel extract
1. Place almond milk, ice, Shakeology, applesauce, and extract in blender; cover. Blend until smooth.

Fun Fact: Shakeology contains a proprietary protein blend made up of;
Whey, Pea, Sacha Inchi, Chia, Flax and Quinoa

Wednesday, October 5, 2016

Wonderful Wednesday

Happy Hump day, how's it hangin' I am tired and sore. My husband is out of town again. I am skipping class again and all I want to do is nap.... I just can't get my head into this semester. My schedule is off or something is off today. I feel disconnected almost like I am just going through the motions if that makes sense. I am not sure why, maybe it's because I haven't meditated in a couple of days. Anyways, since I am skipping class I am about to do some yoga stretching, play some Deepak Chopra and get my prayer and meditation on. I am hoping that will restore my balance a bit. I really need to focus and figure out what I need to do to power through the rest of this semester but, honestly I am just over it. I want to be done already. I think I picked a good day to do this though, I like Wednesdays for re-evaluating and refocusing. It's the middle of the week so it gives you a chance to tweak things to get the most out of the rest of the week. Have you thought about if your week is going in the direction you need it to be to reach your goal for this week? If not what is going wrong, what can you change? What is within your power and what isn't?...that is important to know. If you feel BLAH!! take a step back, close your eyes, take a few deep breaths and ask God for clarity and direction and just wait and listen for a few minutes. Do your best to be aware the rest of the day for the answer, because if your open and paying attention...he will answer you.... Anyways, have a Wonderful Wednesday

Monday, October 3, 2016

Sneak peek

Happy Mondaaaayyyyy!!! Guess what?...... Today only on Beachbody on demand is a FREE sneak peek of the new program coming out October 31st called Core de Force. I cannot wait to do a group for this program in November so go check that workout out today as it is available TODAY ONLY until it releases and you can win some money for trying it out too. So if you have not already set up your FREE account go do so via the link below.

Core De Force is a mixed martial arts-inspired total body workout designed to blast fat and carves your waist in just 30 days (with no equipment) brought to you by Beachbody's newest Super Trainers, Joel Freeman and Jericho McMatthews. The fitness and nutrition program features MMA moves and techniques from Muay Thai, kickboxing and boxing that work your core from every angle. Plus, submit a photo to our social media contest with #CoreDeForce #Sweepstakes on Instagram OR Twitter for a chance to win $1500 AND a Core De Force Base Kit. 3 winners will be chosen! Get some!!!