Food Health Self Impovement

“I don’t know how to eat”


Those are LITERALLY the words that came out of the mouth recently of one of my clients – and in a world of “low carb” “intermittent fasting” “portion fix” “weight watchers” “if it fits your macros” “high protein” “high fat” “low fat” – I really can’t say I blame her. It’s freaking confusing – You know you want to “be healthier” but how in the WORLD do you know where to start? And then you overthink it…stress about it…and dangn’t stress causes weight gain and overeating and water retention and DAMN you are back at square one!

ok. breathe.

But for real though…am I wrong?

I’m not a certified nutritionist (but I am a Registered Nurse) – so I’m just here to share what has helped me, has helped others and my own personal experiences in hopes that it somehow helps YOU or someone you know!

“I don’t know how to Eat”

I started running during college as a stress outlet..a way to stay active and just SOMETHING to clear my mind and work up a sweat! I was always super active during high school but going to college is different! And who wants to put on the freshman 15 anyways? I HATED running during high school because we alwas had to do it as a punishment – but in college it felt different! I taught myself to just ZONE out while on the treadmill -I could even read my notes to study or read a magazine (currently I still read my favorite blogs and my magazines on my nook while logging miles)
I found myself especially interested in nutrition while I was going to school. I loved my nutrition class we had to take for nursing and I seriously think I read every single health and fitness magazine -I was like a SPONGE for that stuff!

And since I was being more active with running I was also doing some various running events! 5ks, 10ks, training for a half AND working at a running store I figured I better clean up my act with eating too. I started eating salads for every lunch – and looking back there is no way that I was eating enough. I dropped some weight obviously even though that was never my intention! People say mean things when that happens. I was labeled as “anorexic” – crazy runner girl – obsessed – etc etc – that words “Go eat a cheeseburger” btw is not nice.

Here is me running my first half – kinda scrawny I know! BELIEVE me when I say I have been through it all – feeling too small – feeling uncomfortable in my skin too.
I remember this was before going out for a night with the girls and I felt like NOTHING fit right and I just felt yucky about myself. I by no means was obese or ANYTHING like that..but I definitely did NOT feel like me!

And THAT is what I’m TALKING about today – when you are at a low point in your life -and I’m NOT talking about a number on a scale but when you truly want to get back on track and feel GOOD again – YOU want to make make nutrition changes but DON’T KNOW where to start – Let me help you with some of my favorite tips that have helped me over the years!

1. First step – Decide that you actually want to pursue a healthier lifestyle. You seriously have to want to do it and be in the mindset for it! I’m NOT saying you have to go all or nothing – but you have to be committed too.

2. Do a self analysis. How would you describe your current nutrition. Take THREE days and journal it all- whether it be through an app like my fitness pal or just pen and paper! After the three days take a look at what you have written down.
What do you eat a lot of?
What do you NOT eat a lot of?
When do you feel extra hungry?
Any foods that you ate make you feel weird, sick or gross?
How much water did you drink these days?
What were you craving? sweets at night? salty? Super hungry and wanting everything by 9 pm? Just do an analysis and you might be surprised what you find out!

3. Is there anything in your entries that were super surprising that you eat or drink way too much of? For example: maybe you are having THREE sodas every day (and YES it still isn’t OK if they are “diet”) –

***DISCLAIMERI do have a soda every now and again but that is besides the point.***

Why are you reaching for more soda? Are you genuinely thirsty? Are you tired and you are thinking that will give you an extra buzz? Are you having an afternoon tired spell? What could you do for now to cut down to ONE soda a day?

Another example: You put ranch on EVERYTHING. Like we are talking everything drowning in ranch.

***DISCLAIMER #2 I like ranch!***

How could you make a healthier choice and use less?
1. Try a greek yogurt based ranch like Bolthouse Farms! Do half and half with your regular ranch and wean yourself to NOT drowning everything in it –
2. Actually portion out ONE serving and then put the bottle away.

So these of course are just TWO examples – but hopefully that makes sense and you get the idea!

4. Know that it is going to take time to make changes. Sorry – there really truly are NO TRUE “quick fixes” It took you a while to develop these habits and its going to take a while to develop and learn new ones! Be patient with yourself. Trust the process.
5. Know that that you are special and unique and there is not a RIGHT away that works for everyone. Everyone has different needs, likes and habits and that is ok. But you have to find something to try if you truly want to make a change. To me it was all about making small changes that added up to big ones. Not changing everything all at once
6. When you are changing your eating habits…ask yourself “Could I live like this?” I do agree that you will have to make some sacrifices – after all you want to change..right? But if the way you are eating doesn’t “allow” you to ever have a treat – is that really worth it and sustainable? Coming from a dark chocolate and a cookie lover – it sure isn’t worth it to me! SUFFERING AND FEELING DEPRIVED IS NOT HEALTHY.
7. Disclaimer. Yes I’m a beachbody coach – but you should know that I’m also a researcher and have looked into all different ways to help people in their nutrition. There are MANY things I do NOT get on board with – and you are entitled to your opinion of course too! What I do agree with is the nutrition system that beachbody does include in many of its workouts – called the portion fix system. It focuses on eating REAL food and eating them in their correct portions. You should be eating a diet (not dieting but HAVING a diet) that includes all foods: proteins, carbohydrates (yes you need those for energy!), fats, (no they aren’t going to make you fat), fruits, veggies -You should be eating all of these foods in the correct portion sizes and in the right amount of servings too! The portion fix system includes food lists from all the categories of food groups and even color codes them. You do a SIMPLE calculation to figure out how many of each food group you need throughout the day according to your goals! (weight loss, maintenance or even gaining) You choose foods that you like from the food lists that are “acceptable” and just simply eat them. Nothing complicated. Eat real food. Portion control. Get away from processed. Eat enough. Boom. oh and chocolate and wine is included too!

Its a great education tool especially for the portion aspect!

Find support. Seriously. You aren’t alone with whatever you are going through and it’s ok to ask for help and support. Find a tribe. Love them hard. I would love to help you any way I can – in fact you can apply for my VIP group here:
What do you struggle most with in your nutrition? What are some changes you are trying to make?

A New Fall Obsession


Fall is here! OK well not OFFICIALLY… but Labor Day weekend always gives me all the feels of fall. It’s bittersweet. I love the layers, boot season, plaid and don’t forget the amazing bath and body works FALL SCENTED candles!

You know what ELSE is EVERYWHERE right now and is ONLY going to become more prominent?


A New Fall Obsession

I used to HATE squash. In fact I believe my sister “lovingly” referred to it as “nuclear waste… ha!

Squash in my mind was just that: squishy mush that mom put butter on to try to make it taste better… (BLAH)

But then kabocha squash came into my life – aka the Japanese Pumpkin! I dared to try it ROASTED.. and my life was changed. I think I LIVED on it while training for my marathon. Was the perfect pre-race and pre longrun meal addition! Ps. Don’t forget to dip it in ketchup!

Here are some fun facts about this squash BEFORE I get to the HOW TO:

1. It is super similar to butternut squash and has only 40 calories per cup and about 5 grams of net carbs per 100 grams of squash. and it TASTES better than butternut. So for those that are watching their carb and sugar intake this is the PERFECT side. And seriously it tastes better than french fries (in my opinion)

2. Kabocha squash is an AWESOME source of iron, vitamin C and B vitamins for ENERGY! Don’t forget all the beta carotene it contains! (you know like in CARROTS) for eye health!

3. All that VITAMIN A it has helps clear up your skin too! BONUS.

4. It’s seriously delish…do I have to have another reason?

Let’s get in the kitchen already!

1. Cut it up! Be careful not to cut yourself…SERIOUSLY.
2. Scrape out the seeds!
3. Preheat oven to 425 degrees
4. Prepare baking sheets by lining them with parchment paper…this helps cut down on the mess and helps cook them evenly!
5. Add squash to the baking sheets and don’t overcrowd the pan
6. Spritz with cooking spray and lightly sprinkle with sea salt and pepper!
7. Bake for about 30 minutes and turn the squash at the 15 minute mark.
8. Let cool. Cut off the green skin. (you actually can eat it, but I don’t like to!) Eat!
​PS. It’s soooo good dipped in ketchup!
Currently bought this ketchup just to try something new and it’s super good!
I use parchment paper SO MUCH. For cookies, roasting veggies and baking any kind of protein in the oven! Helps the food to cook evenly and makes for SUPER easy clean up!
Can’t wait to try out some different cooking sprays! INCLUDING this avocado oil!

This sea salt is one of my favorites for sure!

Now your turn! Do you like squash?
Have you had it roasted?
If so…how do you make it?




I’m all about that zucchini season.. but WTF do you do with it? Well let me SHOW YOU silly! And if you don’t want yours? Hand it over!

Give me all your zucchini.

first up… ZOODLES. Get yourself a spiralizer…like now. They are INEXPENSIVE and you will thank me!

Spiralized zucchini + olive oil in a pan for a few minutes – add salt, pepper and garlic and boom.


add sauce, protein, veggies or whatever your heart desires. You are welcome.

Just another zoodle combo above…

Zucchini Pizza Bites!

Slice zucchini – spray with a cooking spray in a saute pan – sprinkle with garlic powder, sea salt and pepper and flip until TOASTED. Add parmesan on top or other cheese (or nutritional yeast for all you non dairy freaks like me) and eat! Don’t forget to dip in marinara……mmmmm……

Chop up the yellow or green zucchini and add to a pan – throw in some olive oil, shrimp, sausage and onion – cook with your favorite spices and just heat until cooked through. BOOM added veggie awesomeness.
simple is best!
Chopped, seasoned and sauteed and is a SIMPLE side dish! Or add to tacos, wraps, fried rice or other!

Your turn!

Are you zucchini obsessed?

How do you sneak yours in or eat it?

Which one of the above meals looks the best to you?


Being a coach… without a before and after?

When you think of a health coach what comes to mind? Someone with six pack abs and the perfect body according to society? Someone shoving protein shakes at you? Someone with a super dramatic before and after weightloss transformation picture? Let’s just say I probably don’t fit any of those descriptions. A health coach can be all of the above or none of the above – you just have to be you.

Being a Coach – Without a Before and After

Even after completing nursing school – I always felt like there is something more for me. I love being a nurse (don’t get me wrong) but I still have always felt like something was missing.. I’ve also been kinda obsessed with health, running and nutrition since college. So why not make something more of it?

Every month I create accountability groups. It is run through an app where my clients and fellow coaches that choose to participate can log their shakeology, their workouts and just post WHATEVER is on their heart or mind that day. I also post twice a day – including valuable tools such as meal prep tips, recipes, fitness inspiration and also mindset and positivity challenges. Because let’s face it…we can ALL use more of that in this world…

Being a coach is not being someone other than yourself.

Being a coach doesn’t mean that you are perfect and are at your “after photo” – in fact its much deeper than that.

Being a coach does not mean that you are soley responsible for others to have results.

Being a coach does not mean that you are an expert….a know it all….

SO what is it?

Coaching means that you encourage and shine a light. You give others hope and show them that they TOO can do whatever they set their mind to.

It’s always working on yourself … physically … but even more so mentally and emotionally with personal development.

Its not about protein shakes and if you have researched SHAKEOLOGY at all you know that that is NOT what Shakeology is! (yes it has protein…but that isn’t the basis)

It’s NOT about spamming people and making them order things.

Its about learning others needs and fulfilling them.

It’s about helping. It’s about changing lives. Daring to dream bigger for yourself and others. It’s about knowing that you can do better each and every day. Its about

It’s about banding together and empowering one another to dare to dream bigger. Maybe for you that is building a full time income by helping others and yourself. Maybe for you its the freedom to choose how you schedule your day. Or maybe your dream is to just TRY something new because what you are doing right now just ISN’T bringing you results or making you happy or fulfilled.

Why not try?

I would love to hear about your big wild and crazy goal. Whether you are looking for the community or simply a way to earn some extra income I would feel blessed to be a part of your health journey.

Drop me a line:


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Farmer’s Market Finds and a Very Important Question


hand on head because I rocked a tough workout yesterday (Sunday) – The Shift Shop’s Super Speed 50 – and you know what? it was challenging, but not NEARLY as tough as I made it out to be in my mind!! – Challenge yourself yo.

Ok on to the good finds!

Farmer’s Market Finds and a Very Important Question

brussel sprouts! Ok so I used to HATE these – but actually I don’t mind the steamer bags when you steam them and then season with butter, salt and pepper. I found a recipe for cooking them fresh with BACON so I’m going to see what B thinks! (shh! don’t tell him..) – basically you cook bacon, set aside and then add the chopped fresh sprouts to the pan adding a little olive oil as needed! Season with garlic, pepper and a little balsamic. I figure if there is bacon involved it has to be ok right?
how fun/funny are these carrots! They are PURPLE! I plan on roasting some in the oven with some potatoes and spiralizing some like noodles and sauteeing them! Have you tried these before?
We go through sooooo many onions in our household! B loves onions as do I, and I swear we add them to everything! What do you go through the most of?
Not a farmer’s market grab but a target find! Have you tried these? I’ve seen them, but I thought it would be perfect to try them especially since they are on sale! I plan on sauteeing some, and roasting some like curly fries!
all the Broccoli! This is another veggie we both love….and look how FRESH this is! With broccoli I really keep it super simple! Just add the cut up broccoli to some boiling water and steam it! Just be sure and cook it until you can poke it with a fork and don’t overcook it because then it is mushy! Add some butter or coconut oil and sea salt/pepper. YUM!
Zucchini! Totally going to spiralize all of this and saute in a pan with minced garlic, olive oil, sea salt and pepper! LOVE topping it with an additional dallop of coconut oil – serves as a perfect side dish! Last night I had this with steamed broccoli and a grilled chicken patty from costco!
Flash back to this amazing bloody mary from Saturday! – OMG I love these….and after not having one in FOORREEVVEERR I was due! – SO now for the serious question. (ok…two)
Do you love blood mary’s?
And if so what is your FAVORITE way to make them? Me: give me the ones with a spicy kick and beer chaser of course!Your turn!Any fun produce or farmer’s market finds?
Blood mary yay or nay? And how do you like/make yours?

Self Impovement

Why “set back” does NOT mean failure

I’m not afraid to admit that I’m totally a perfectionist and STILL working on overcoming it. I always want to be the best, achieve the best, be at the highest of my ability and of course anything SHORT of any of that has to be a failure. Ok. So in real life that just isn’t true…but sometimes it definitely still feels that way.

Why “set back” does NOT mean failure.

A quote on a religious podcast is one that I still think of often. “If you feel like you are being set back – it’s only that you are being set UP for something greater.” Awesome right? I know that everything happens for a reason and whether you are a religious person or not I’m sure you can relate to that on some level. Some days finding the good is harder than others. That just makes us human.

When you set a big goal and don’t make it it can be super discouraging. But you know what? KEEP ON GOING. As long as you NEVER QUIT TRYING you will NEVER fail. The only way to fail is if you quit! Take this however you choose: working on a physical health goal, a business goal, a college career goal, a financial goal.

When faced with a frustration like this – I ask myself, “WHY is this important to me?” If it’s still important and still a priority in my life…I just KEEP ON PLUGGING AWAY. Going back to your WHY and celebrating all that you have in life to be grateful for really does keep you humble. Is your “failure” of today or coming up “short” really the worst thing that could happen? OR Is it a sign that something MUCH great is being set up for you?

Questions for you:
Are you a perfectionist?
How do you deal with “Failure”?


Tuesday Transformation Crackslaw


A few weeks ago I somehow ran across the term for a recipe called “crackslaw” – I was like WHAT IN THE WORLD is crackslaw? Of course this lead to google…which lead to pinterest…which lead to checking out new blogs…to of course trying it out for myself! Crackslaw is a take on coleslaw that is apparently all the rage – think protein meats coleslaw that is made stirfry style – here we go!

Transformation Tuesday and Crackslaw

This recipe is low in sugar – but I’m thinking definitely higher in sodium. High in protein and low in carb – so I would recommend serving it in a pita, tortilla Or with some tortilla chips..mmm…

The Boy’s take: “meh. Not bad. Not over the top good. I think I would rather have straight up stirfry.”

My take: “darnit I can’t put my spoon down I just keep wanting to take more “tastes”

I’ll let you try it out for yourself and see what you think! I based it off of THIS RECIPE from the blog tasteaholics! They even have a “how to video” – Be sure and check out their other posts too!

 I took a pound of venison from the freezer earlier in the day to thaw – you can use ground beef, ground turkey or most likely even chicken. aka whatever suits your fancy/what you have on hand! NEXT: brown the meat until it’s no longer pink and drain some of the fat off.

In a separate saute pan I added about a Tablespoon of sesame seed oil and a finely chopped clove of garlic and cooked until it started to smell DELISH! I then added my already cooked meat and continued to stir it all together! Dump in a bag of coleslaw! I used a 14 oz bag of the tricolor mix from the grocery store but use whatever you prefer. Just make sure it isn’t coleslaw with the dressing on it…haha you want JUST the cabbage mix! To this I added: 2 T siracha, 2 T low sodium soy sauce, 2 T apple cider vinegar, pepper, some pink sea salt, a sprinkling of sesame seeds about a half cup of chopped onion! Keep stirring until the greens start to wilt a bit and its thoroughly warm – BOOM and you are done!

I would say this is about six servings? Figuring SIX servings I entered it into my fitness pal and this is what I came up with per serving:

172 cals
4.7 grams of fat
4.7 carbs and 1.8 grams of fiber = about 3 total carbs
23.8 grams of protein
352 mg of sodium so not as bad as I was thinking it would be!

Serving recommendations: on a wrap/pita, with tortilla chips – in a bowl with rice – or simply grab a fork and dig in like I did!

Been having some deep thoughts about my own transformation…and I don’t mean BODY – I mean mind. When I really dig deep…running not only become my therapy …but also a bit of an obsession. Yes – I wanted to hit goals of completing a race at my best. But after a while I started to feel inadequate in life if my run went “bad” … if I had to stop and walk … I had a day where my legs felt like bricks … etc. Even had thought of “if you can’t go run for an hour why bother?” So many negative thoughts and being unfair and mean to myself.

There are still some days where negativity, anxst, self doubt and evil creep in. That is just life! BUT I’m learning more and more that I’m worth the days of rest. I’m more than an instagram worthy six pack and muscular legs. I truly feel like on the days I move my body I’m doing it because its ENJOYABLE and I want to – NOT because “I have to.” I’m not sure why it’s so much easier to love everyone else…and to stop being so hard on ourselves…but I guess it’s part of my journey! Maybe you can relate?

Your turn! Have you tried the crackslaw? Would you?
Do you have those struggles too sometimes? How do you deal?


Trader Joes Finds, Meeting Shaun T and a Big Life


Life has been a whirl wind lately! but mostly in a good way… so let’s get to it!

Trader Joes Finds, Meeting Shaun T and a Big Life Confession

ast weekend I attended our quarterly coaching event down in Minneapolis, MN – and guess who was there SHAUN T! I’m sure you recognize him from the workout programs Insanity, Insanity Max 30, CIZE and T25. He has a new book coming out in November! (you can pre-order it by clicking on the link below) I have done Insanity Max 30 program in entirely and also the Shaun week workouts on Beachbody on Demand. I’m terrible at CIZE – let’s just say hip hop makes me even MORE uncoordinated. But Shaun had a great message and it awesome to hear his story.
Of course when we were in the cities we had to shop till we dropped and this included a Trader Joe’s stop of course! Can you believe the closest one to me is about 3.5 hours away? Check out my video HERE to see what I all picked up!
Finally made this spaghetti squash pizza casserole from paleomg! I have had it pinned forever and finally got to making it. It’s something I would definitely eat again! Find the recipe HERE
Also made this recipe from the Shift Shop nutrition guide! SO delish! I modified it a bit using what I had on hand! – chicken jalapeno sausage, shrimp, leftover grilled chicken, broccoli, onion and zucchini! It was done in under 20 minutes too!! If you want to find out more about recipes like this that I share with my clients…feel free to fill out the form quick HERE
Alright – so why all the beverages…I’m about to get a bit deep here!

For as long as I can remember I have always had “gut issues.” But for the last year it has gotten worse. After trying sooooo many different things on my own: fiber gummies, probiotic, no dairy, cutting gluten at times, miralax, etc – It’s time to get to the bottom of the issue. I saw a specialist on Monday and in order to rule out IBS (Irritable Bowel Syndrome) she is going to perform an EGD and a colonoscopy. This way she can take a biopsy from my small intestine to test for Celiac’s Disease and also check out to see if there are any signs of what may be causing all my pain and issues. So while I’m not particularly PUMPED UP about it .. I’m trying to embrace it! It’s time for answers and I know I’m in good hands with my coworkers that will be taking care of me!

In order to prepare for the procedure you have to be completely empty…if you catch my drift. In order to do that it involves lots of liquids, laxatives etc for about three days. So while I’m on all clear liquids I decided to grab a bunch of random drinks and I can do a review on them on the blog! If that is something you would like to see? A positive: I can have coffee! yay! And as long as the drink is clear and not purple or red I can have it.

I grabbed quite a few things and I kind of doubt I’ll drink them all in the three days! haha I got bai sparkling and regular drinks, a couple monster ultras for a jolt (not sure if I will be able to tolerate these and if not I’ll save them or later!), a la croix, a steaz arnold parmer, bone broth and ramen! (don’t use the noodles part)

Has anyone else been through this?

​Any tips?

Me Self Impovement

Facing Fears

So many people this week have told you – “You are so brave for traveling on your own. I could NEVER do that!” Which is so funny to me because I NEVER used to travel and the thought of airplanes, airports and going it alone was TERRIFYING to me. Yes…here I am.

But I have to confess. I’m really not that brave.

Facing Fears

Being in New Orleans this week for the Team Beachbody Summit event really has my mind going. And this ONE topic really stood out to me … I kept HEARING and SEEING it over and over…

Limiting beliefs. What are they? They are things that you believe about yourself that hold you back from realizing and going for your goals and full potential. Most often times you don’t realize they are even there. It comes out when you think about a big dream and then hesitate to admit it or say it out  loud…because YOU could NEVER do that… Am I right?

SO while a lot of days I put on a brave face I’m really not that brave most times underneath it all. And I’m going to admit it today. Face your fears. Jump. What is the worst that could happen?

Example number one: I was homesick when I first got here. I wanted to turn right around and come back home. That uneasy feeling where you feel like you aren’t where you need to be….you should just go home. I cried. LOTS. Silly right? But I’m supposed to be brave…and here I was having an anxiety attack.

Today is day five. I’m on the original flight I set up. I’m ready to dig deeper and look at my fears and anxieties and GROW from it. After all… what if something even MORE amazing happened because of it?

Do you struggle with anxiety?
What have you done to overcome it?
Have you ever been homesick?

Almond Blueberry Breakfast Bake

I really can’t take credit for this recipe as it is based mostly on Taralynn’s Gluten Free Oatmeal Bake over on her site  The one I made is NOT gluten free but does use REAL ingredients and I love that!

Blueberry Almond Breakfast Bake

I had to pick up a FEW ingredients, but I have most everything already in the cupboard and or freezer!

I used 2 packets of instant oatmeal – I grabbed a box of the flavor called “berry crumble” because I thought it would be perfect for this bake! I think it was the ThinkThin brand? Almond flour, White Whole Wheat Flour, Baking powder and soda, vanilla, coconut oil, non-dairy milk (I have unsweetened vanilla cashew milk), eggs, a few pinches of stevia and some frozen mixed berries from the freezer!

Super simple: mix all ingredients together – add the berries last – gently fold them in last so you don’t squish them! Pour into a sprayed pan and bake at 375 for about 15 to 20 minutes or until the middle isn’t too jiggly. You can do the toothpick trick! I drizzled the top with a simple glaze (powdered sugar, vanilla extract and a few drops of water – stir until you get the consistency you like!)

Let me know if you try it! I really loved it and confess to eating batter out of the bowl…ha!

Love Taralynn’s blog and have followed her for years! Check her out!

What other blogs do you follow and love?