Saturday Snack Spotlight – Clean Trail Mix

So snacks… that can withstand Florida heat but still nourish me and keep me stable. I opted to make my own trail mix and bring it, so I don’t have to worry about what’s in it, and it’s a good balance of things!

Here’s whats in it (this is portioned out into several bags)

  1. 1 cup sliced almonds.
  2. 1 cup raw pumpkin seeds.
  3. 1 cup unsweetened coconut flakes (I buy them in chunks and slice them)
  4. 1/2 cup raw walnut pieces.
  5. 1/2 cup sunflower seeds.
  6. 1/2 cup raisins.
  7. 1/2 cup dried cranberries.
  8. Peanuts
  9. Cashews
 Do you make your own trail mix? What do you put in it?

Fitness Friday – Help through the Holidays

Do you believe in strength in numbers?

Maybe some of you can relate to this… life feels super busy right now, I feel pulled in too many directions, and I know as we get closer to the holidays, that feeling will expand.

Personally, I am not willing to just roll over and let all my hard work with my health and fitness go to waste, though that would definitely be easier right now! But no, I refuse to do that, so I am brainstorming ways to help myself and anyone else interested in accountability during this crazy time period.

If I were to offer a 7 day wellness accountability group where I laid out about 20 minutes of at home workouts, some recipes, and tools to help you beat the plethora of sugar temptations, would you be interested?

Tis the Season!


Feel Good Friday – Stay Motivated Over The Holidays

Whew, kind of a tall order, no? Actually… not really.

As adults, the holidays are stressful, I agree. But I think sometimes if we get back to the wonderment of being a child during the holidays, we might find that it’s an easier go of it.

I mean think of it… kids light up when they see the lights (pun intended), they are so excited about Santa and the Reindeer and the Elves… those wrapped presents are so exciting and SO AREN’T all of the bows and ornaments on the tree…

I for one completely miss the innocence of being a child. So I am trying to bring some of that back into my life (while still being one of those full-time working, responsible adults….)

Stay Motivated over the Holidays

If we let our expectations go, things might be a little more jolly. Enjoy the season’s offerings, just don’t go too overboard, lest you feel gross after. Let the little miracles of the season fill your heart. Share the wonderment with someone else who may need it. All of these little things can help us stay on track during undoubtedly one of the toughest times of the year.

Do you have any others to add?

Happy Halloween

Happy Halloween, dear readers!

If you are like me, Halloween pretty much ticks off the 3 most challenging months… Halloween segues to Thanksgiving which segues to Christmas (for me!), which goes into the New Year – parties, social gatherings, offices full of leftover treats, and the abundance of food makes it a little more challenging to stay on track with health and fitness goals. The bad news? You can’t really stop the freight train that is the Holidays from coming. But the good news? You can minimize it’s impact!

If you are looking for help, we have a variety of ways to help you. Coming up, we have a Clean Eating Crockpot Group, we have 21 Day Fix/Extreme Challenge Groups, Body Beast Challenge Groups, general Challenge Groups (no specific program – you do whatever your heart desires, but you must do something!), and Shakeology Groups – all of these resources are available to help keep you in line. If there is something specific you need, that’s cool too – we can make it happen! If you are interested in any of them, drop me a line – leave a comment, send me an email (, carrier pigeons, smoke signals… However you feel comfortable reaching out, feel free to do so! I am here to help!how can I help you.

Don’t be shy! I consider it a privelege to be able to help people with their health and fitness, plus it keeps me accountable too!

“If you could do it alone, you would have already done it”

Friday Fit Tip – Stay On Track

It’s a lot easier to veer off track than we think. This is why you need to be consciously aware, and fight the urge to fall back into poor habits!

These tips might help you to stay on track:

  • The first step towards changing your exercise and eating habits is to create a clear vision of your goal and to become emotionally attached to the outcome. You may say you want to get healthy, but be specific – what does healthy look like to you? What does it feel like to you? Maybe it means being able to play with your child without getting winded? Maybe it means fitting back into a favorite pair of skinny jeans? Be specific!
  • To translate this vision into a reality, WRITE IT DOWN! Describe what your ideal world looks like on every level – body-wise, career-wise, family-wise, etc. Bringing that awareness into your life will help you change your behaviors.
  • Having a vision will make it a lot easier for you to turn down temptations (and there will be temptations!). You will begin to see every single choice you make  as a personally defining moment that has the potential to bring you closer to achieving your fitness goal.

fit tip friday

Friday Fit Tip – Workout Buddy

Okay yes, some people really do need a workout buddy to keep them in the moment, motivated, and on track. I know plenty of people like this. I prefer working out alone (though I am certainly not opposed to group workouts or a buddy joining me – I am just usually solo for my workouts), but there are some people who need a buddy. And that’s okay!

workout buddy

Todays fit tip is super simple, yet makes a huge difference. A workout buddy is hugely helpful for keeping motivated, but it’s important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria. Can your pal meet to exercise on a regular basis? Is he/she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you’ve got someone that fits all three, make that phone call.
It works both ways – you help each other stay on track, and that’s a win. Do you prefer to workout alone, or with a buddy, or in a group?