Quarantine Survival Guide


How are you? I hope your not too gloom and doom but if you are hopefully this blog post will change your mind. Get off the news! Stop thinking about corona virus and start thinking happy positive thoughts…

So maybe it’s week 2 of quarantine. I am here for you! With positive thoughts and uplifting basic bitch things to do!

Have YOU done any of these??

Tips to staying at home:

  1. ❌Self tanner- seriously this is the best! Try it: exfoliate, shave, apply tanner all over face and body for a nice glow! I love this Organic one from Amazon.
  2. ❌Rearrange the sock drawer.
  3. ❌Read a book. Currently reading “Little fires everywhere.”
  4. ❌Walk the dog.
  5. ❌Listen to a new podcast! I love Christina Rice Podcast.https://christinaricewellness.com/wellness-realness/
  6. ❌Do an online workout! Subscribe to my YouTube Channel— I have tons of at home workouts to try!
  7. ❌Start a blog or YouTube channel 💁🏼‍♀️
  8. ❌Try a new recipe! Learn to cook!
  9. ❌Create a Pinterest! Start boards with your interests!
  10. ❌Take up a new domestic hobby: sewing, knitting, crocheting, refurbishing furniture, start a garden.
  11. ❌Play a board game! We just had the best monopoly game… I lost 🤨but now winner gets to decide the next game we play! If no one is around, then start a virtual board game group!
  12. ❌Groom your dog. I got really good at this! I used Whal clippers.
  13. ❌Learn how to play an instrument.
  14. ❌Learn a new language!
  15. ❌DIY— make your own photo albums, scrapbooks… now is the time to do something with them!
  16. ❌Self care. Face masks, pedicures, take a bath.
  17. ❌Limit your news watching. Do something to make yourself feel better!
  18. ❌Donate old clothing.
  19. ❌Offer your skills to someone in need.
  20. ❌Spring cleaning!
These cookies came out so yummy and healthy! Try this recipe! Comment below if you want the whole recipe. It’s healthy and delicious.

Short Tabata Workout

Use this time to better yourself! Be the best you! I hope your corona virus 🦠 quarantine is the most fun —- positive times to remember! That thing you we’re thinking about doing, work on it now! No more excuses. Let this be a moment of inspiration to you! Unfortunately bad things happen so good things can come out of it. I’m sorry to see people are dying but it does nothing for anyone if your stuck inside worrying about it.

Think of this time as a world wide soul cleanse—- take a step back practice self care, patience, and gratitude. Utilize this time to create a healthy space for yourself and your family. Practice a new ritual. Stick to healthy habits. Don’t let this bring you down but see yourself thriving!

Start a journal. I know you might want to show your kids or grand kids or even reread it yourself one day a long time from now. It is cleansing to get the thoughts you have out on paper.

Make yourself a light in this dark time! Do you have any tips to add?? I would love to hear your comments!


Ms Couture

Staying Home Due to Corona Virus? What You Should Stock In Your Pantry.

Happy Friday Beautiful people!!

It is turning out to be a beautiful Friday evening so far!

I wanted to focus on something that has everyone in hysterics… the corona virus.

Ughhhh I know you’ve had enough of this corona virus banter!

I must say we can take one good thing back from this: that is people are actually starting to wash their hands and care about their immune systems!

As a health guru and nutrition coach, I am happy to see the doctors on news stations like NBC giving advice on what to eat to boost immunity. It makes me happy to see the general public caring about their health. It is sad it had to come to an epidemic but this too shall pass people! It will come to an end. Stay positive. I hope people still continue to take their vitamins and supplements and wash their hands once this craziness is over. But for now take it as a chance to change for the better! Here’s some advice I find to be helpful when choosing a diet plan.

Everyone has their own opinions on what you should or shouldn’t put in your body. Some of these “health” coaches are on their high horses convincing you need this one product or one diet. I highly disagree, every human is different. Everyone has different needs. You have to listen to your body. If red peppers give you indigestion or carrots make your lips itch (don’t like that this happens but it happens to me), then you should switch to an alternate source of nutrition…there is no magic supplement that helps you lose weight.

My post workout fuel is not always a protein shake.

The magic of losing weight comes from consistency. If you are consistent and fully commit to diet change that is convenient and nutritious, then you will see the weight fall off. Without change, there is no change!

So then maybe your wondering…. what do I eat? Should I go paleo, keto, carnivore, plant-based, intermittent fast?!?! I know it is confusing. I have tried them all. I encourage you to do the same! Find what works for YOU and only YOU. Do not compare yourself to the insta trainer or celebrity blogger. YOU are your own person with different needs, different schedules, and therefore your diet change should be different and as individual as you are!

One of my favorite healthy breakfast options.

On that note….Your body communicates what you need. If your trainer is telling you that you need more protein in your diet then ok fineeeeee…. that may be! But that doesn’t mean you go out and buy the same protein as your trainer. Maybe protein powder doesn’t keep you full or you hate the taste. Hey it’s ok to admit if it gives you diarrhea or gas. That is your body telling you that it’s rejecting that nutrient your putting inside of it. Don’t force it. Just because protein powder works for some, it is not a one size fits all approach to healthy eating.

Healthy grilling options taste sooooo yummy in summer!

In holistic nutrition, the focus on nutrition of the seasons helps people feel better as well. You might crave acorn squash in the fall and blueberries in the summer. Our bodies tend to respond better to the nutrition in season. But listen to your body most importantly, choose healthy foods that make you feel good and give you energy. I’m not saying to go to the mcDonald’s drive through, no that’s not nutritious. Also there is no reason to ever drink soda, Red Bull, or soy but hey take small steps to eliminate the bad in your diet each week. Im saying that IF YOU prefer to eat chick pea pasta with 11g of protein over the protein powder or chicken you think you should be eating, then it is OK!

But what if we think the apocalypse is about to happen and we need to stock up on food for weeks? Then there are some healthy alternatives to keep in the pantry. And hey you just might like them!

I encourage you not to just buy all canned foods because of the high salt content. That just isn’t good for anyone and can actually create more anxiety if ingested too much.

Here’s my list of healthy go-to’s in case of emergency:

  • Frozen fruit (can always add this to a smoothie with peanut butter or almond butter)
  • Frozen fish, chicken, steak, burgers, whatever you got freeze it or buy it frozen. I also like to add ground beef or turkey to some of my beans and rices.
  • Lentils * also a good source of protein if you do not want to eat meat. It will keep you satisfied. (I like to add lentils to my quinoa and kale salads or make soup.)
  • Chicken stock/ Bone broth and or bouillon cubes
  • Quinoagluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.)
  • Pasta (I prefer chickpea pasta —now I am obsessed and its so affordable at Walmart.)
  • Other canned beans like chickpeas, peas, kidney beans and black beans and canned tuna (rinse and add this to any side dish, make chili, add to pasta or rice)
  • Rice (I love the Banza brand rice made from legumes. You can find it on Thrive or Walmart! I like the fact that is is gluten free and it has 10g of protein and 5g of fiber when regular rice has maybe 3g of protein and little nutritional content. Also it is not in a can so there is no added salt)
  • Frozen Veggies– choose vegetables that you actually like and will eat. My favorites are frozen spinach, kale, broccoli, carrots (when cooked my lips don’t itch) and green beans.
  • Condiments
  • Other Vegetables that stay long for several days include: broccoli brussels sprouts, peppers, carrots, and potatoes.
  • Water. Lots and lots of water. Stay hydrated!
  • Don’t forget the toilet paper! haha just kidding!

For recipes and more healthy inspo follow me on Instagram @caseycouture_fitness as well as my blog @mscouturefit. I will be posting lots of recipes using these foods.

If you are reading this and feeling very confused, shoot me an email or comment below. I can point you in the right direction. I have tons of easy yummy recipes to try! I also offer online coaching services to get a slim down jumpstart with daily workouts and inspo from me along with weekly individualized meal plans and grocery lists. I make this as easy as possible for you. You follow my plan, you WILL see results.

Hopefully I gave you some positivism during this time of corona virus hysteria. I gave you a broad list of healthy foods that I would reccomend keeping in your panty. Don’t feel pressure to buy all of them but choose the foods that seem practical and delicious for you and your family. Keep in mind all the healthy habits you are forming now and stick to them long after this virus goes away.

4 Resolutions to Try This Year & My 30 Day Challenge to Help You Achieve Them!

Happy FRIYAY!!! #TGIF….SO you have had a week in the NEW YEAR! YAY. How is it going so far? Have you set intentions for the year? the month? or the decade? I didn’t set my resolution yet because I was waiting for some inspiration… So for the #FITFRIDAY motivation this week: I hope I can inspire you to set goals for a happy healthy 2020.

I was listening to my FAV podcast “Straight Up With Stassi” >>>Listen to the full episode here. Yes, I know it is probably corny but I love the show, “Vanderpump Rules,” and if I ever go visit my bro out in LA, I am DEF going to at least one of Lisa Vanderpump’s restaurants. 🙂 So anyway back to Stassi… Stassi inspired me to think of my New Year’s resolutions in a different way…. I normally do some kind of shred diet and fitness routine at the start of the new year but this year I want to expand my intentions to include some “freedom” or “self love.” So here is what I came up with! Hopefully you can set new goals for yourself this year as well!

  • Care less of what people think and feel less guilty to do things I want to do. So this might sound selfish, but if you listened to Stassi’s podcast, she brought up some good points: stop living your life for someone else and start enjoying your best life! I can’t imagine missing a child’s dance recital or baseball game. There must be tremendous mom guilt (yes I have heard this is real) but I am telling you right here and now to stop feeling guilty. FREE yourself of guilt and set meetings for yourself each week to do something YOU want to do not because someone told you to do it but because YOU enjoy it!
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  • Read a book once a month. OK I love reading and picking up titles that appeal to me. I love to listen to audiobooks in the car! However, finishing an entire book hasn’t been a top priority. This year I want to set the intention for myself to READ for me! Find the time to cozy up with a new book. Fall asleep to the words of a novel rather then watching reality TV.
  • Volunteer and help others. This has always been a back burner thought. I always help my friends and family. I cook for my sick father and donate my old clothes to the Church but this year I want to help people more. I want to help strangers. There are so many people who do not have a house, clothing, clean water, etc. that need our help! I plan to cook for a shelter and volunteer more at mu church.
  • Move more. I know this may be cliche but this idea is more about moving every hour then just getting my workouts in. If I just workout once a day and then sit at my desk all day and don’t bother to get up and move, then I am not fulfilling my move goal. I am saying to take the longer walk to the water fountain, park father away from your destination, take the stairs whenever possible. Not only will you feel better and have more energy but weak knees and bad backs will not be in your future. So get movin!

OK. Now your turn! I was thinking of an easy way to help others kick off their New Years Resolutions and I came up with the 30 day challenge: MIND BODY & SOUL. Ok here is what you can try with me:

Each week I will give you three small goals. Each week we will build on these goals. Are ya with me?



  • MIND: Start a gratitude journal. Leave an empty journal or piece of paper by your bed and write down 1-3 things each night that you were thankful for from that day. It can be as simple as: I am thankful for my morning coffee this morning or that you were on time for work today.
  • BODY: Walk at least 30 minutes 5 days this week.
  • SOUL: Replace water for soda at least 3 days this week. Don’t drink soda? Replace water for any other beverage you drink or try to drink at least 8 cups of water a day.
Go do you!!!

There is a reason why I am encouraging you to make your own choices and make time for yourself. It will help you in life! Did you know that exercising self care/ self love boosts your confidence and created a positive body image? It also allows you to have a healthy mindset and decrease stress and anxiety. Self love looks GORGEOUS on you… So this year… love yourself… If you’re up for a challenge, then lookout for next week’s goals on how to live your best life~Ms. Couture

The First Fit Friday of the New Year!¡

First of all Happy New Year!!happy new years eve images 2020

Sorry I have been MIA from blogging, I’ve had to deal with some personal family matters but now I’m back in action and ready for the new year!

I understand most people set a New Years resolution with the attempt to lose weight and get healthy.D912A3C5-3935-4E5D-BB60-E9F88DAC1D0D If that’s you, then I have some good news! I found a website that will pay you to lose the weight and drop body fat in 30 days….only one month people! That’s right you could win $20-100 maybe more for joining what I’m calling it the 2020 weight loss challenge! Bet what you want and invest in your health this year!

You can join the bet for $20 online here and you will enter the biggest loser pot! The more people who enter, the more money you can win! Tell your friends, parents, heck tell grandma: let’s get healthy this year! Join the team now before Jan 6, 2020! All bets must be in by Monday.

And FYI I do not make any money with the biggest loser bets described above but I created a team to invite my family and friends to get healthy with me! So let’s do it together! 681B3391-5827-4C1A-8D32-991EC3EA41CA

I have been training clients for 13 years now. I have seen a lot of New Years resolutions workout and some fail. Some people have a dramatic weight loss and go back to old habits or plateau. Some people invest so much money in a new pill, “health coach”, or protein powder that may aid in weight loss but will not be sustainable. It could also be extremely unhealthy way of losing weight that your organs will pay for later. I stopped drinking certain protein powders because it was affecting my chances of ever having children and getting breast cancer. It is sooooo important to read labels!

Are you getting married in the near future? Did you put on extra weight during the holidays? Maybe you want to tone up for that big trip you have planned. Whatever your reason to get healthy this year I applaud you!

Stress eating

Sometimes things in life happen and you stress eat and can’t seem to get it together….that’s OK! I want to be able to help you figure out what the hell you should be eating and when….So I developed online coaching plans to help you meet your goals this year. I’m not kidding this plan is bulletproof. I want to help you come up with solutions on how the fix whatever is stopping you or has stopped you in the past and not just put a bandaid on them. I am not here to give you the magic pill or drink but I will support you and hold you accountable.


I coach individuals and small groups online. For small groups I make a group chat and we share motivation and challenge each other. I have helped many people lose weight or just eat healthier with my online coaching so I am putting it out there to all you who read my blog….if your interested or want more info fill out this form and I will get back to you!

I feel like this plan really helps people because it is so much more valuable then a trainer putting you through a workout for an hour once a week or trying new classes at a nearby gym. Yes, I am sure those workouts are great but what are you doing the rest of the time? With my plan you can workout anytime anywhere and get a complete nutrition, workout, and wellness plan for 30 days.

ANDddd unlimited support from yours truly.

Not sure if your buying the right oatmeal at the grocery store? Text me a pic! Have a question about a recipe, just ask! I have been a lifeline to many people doing online coaching that I’ve found it works even better then when I trained people in person because they have more of a plan and accountability.

RECAP….if you were interested in accountability and support……

Contact me for more info in the form above or let me know your ready to sign up!!!

30 days of:

  1. Training when and where you want with me as your coach in your back pocket via text, apps, and your phone.
  2. Ultra Personalized plan: Together we will come up with a personalized diet, exercise, sleep and wellness plan just for you. **that includes super easy recipes and grocery lists that fit your taste and lifestyle.
  3. Accountability and support: I feel like this one is the most important. ALOT of my clients set off on a great start and might fall off or give in to unhealthy habits. I will be sending daily reminders to stay on track and keep going! So in other words I will be your biggest cheerleader!

I hope I motivated you to invest in yourself some way this year! Whether it’s a reminder to eat healthier or hit the gym or both, I encourage you to do something for YOU. Make a promise to yourself that you’ll make a conscious effort to…(you fill in the blanks.)

Happy new year! Enjoy the first weekend in 2020!

Don’t let this be you:




FIT Friday Workout & Fall Recipe Motivation

Happy Friday! #TGIF



It’s the start to a beautiful weekend here in the northeast! Hopefully you can carve out some time to go do something fun outdoors with family and friends!

If you are going apple picking this weekend, I have got a recipe to put those apples to good use! If you missed last week’s blog, then check it out—for some more Fit Friday recipes and treats!  (I even laid out a grocery list for a quick shopping trip.)

Healthy Apple Muffins (One Bowl Recipe) from Kristine’s Kitchen Blog 

These apple muffins are only 134 cals each—-perfect for snacking during the week!

These healthy apple muffins are quick and easy to make in one bowl! This whole wheat muffins recipe is made with applesauce, fresh apples and cinnamon. Make a batch of these healthy breakfast muffins for your freezer.
 Prep Time15 mins
 Cook Time16 mins
 Total Time31 mins


  • 4 tablespoons unsalted butter 1/4 cup
  • 1/2 cup honey or pure maple syrup
  • 1/2 cup unsweetened applesauce
  • 1/2 cup plain Greek yogurt
  • 1/4 cup milk dairy, almond, etc.
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons cinnamon
  • 1 1/2 cups white whole wheat flour
  • 1 large baking apple chopped (1 1/2 cups, no need to peel)


  • Preheat oven to 350 degrees F. Spray muffin pans (regular size or mini) with cooking spray. I like to use coconut oil spray.
  • Place the butter in a large bowl and melt it in the microwave. You could also melt the butter in a pot on the stove.
  • Add the honey or pure maple syrup, applesauce, plain Greek yogurt, milk, eggs and vanilla to the bowl with the butter. Whisk until well combined.
  • Add the baking soda, baking powder, salt and cinnamon to the bowl with the wet ingredients. Whisk until well combined.
  • Add the white whole wheat flour. Use a rubber spatula to mix it in until almost combined.
  • Add the chopped apple, reserving a few apple pieces for the tops of the muffins, if desired. Use the rubber spatula to mix in the apple until just combined.
  • Scoop the batter into the greased muffin pans, filling each well about 2/3 full. If you reserved some of the apple pieces, press them into the tops of the muffins.
  • Bake regular size muffins for 16-18 minutes, until a tester inserted into the center comes out clean. Bake mini muffins for about 12 minutes.
  • Let cool in the pan for 10 minutes, then transfer to a wire rack to finish cooling.
  • Store muffins in the refrigerator for up to 3 days or in the freezer for up to 3 months.

After you bake your apple muffins, try this 20 minute workout!

FIT FRIDAY workout :


Now go have yourself a weekend!! Make it a #FITNESSFriday!!


FIT Friday–Easy Fall Fav Meals



I am super excited to do some fun fall activities this weekend! What are you planning to do? images

I was thinking maybe hike outdoors at the Bear Mountain State Park. Has anyone tried to do that? If so, leave me a comment below!

It’s going to be a great weekend to be activities so plan a hike, bike, walk, or run with family and friends! I am encouraging you not to go to the gym (unless you want to) but take advantage of the great cool crisp fall weather!!!

Let’s make it a FIT Friday with a jump start on meal prep for next week!  I know I do not want to be wasting time indoors cooking for my upcoming week. So let me simplify it for you:

  1. Set yourself up with a plan for your week–Sometime today or tonight (with a nice glass of wine or hot cup of tea) sit down and plan for your week. What does your week look like? DO you have an early night on Monday? Do you have appoints late on Wednesday so you need to have dinner already prepped? Make a plan.
  2. Next find the recipes. Let’s look at some fall fav easy dinners for this week. I created a pintrest board called fall fav recipesFind the recipes and create your grocery list! Check out some of my favs below….
  3. Head out to the grocery store early Saturday or Sunday morning! Try not to look for recipes, make your list, and go shopping all in the same day—unless that is your thing!
  4. Prep your meals. OK this is the hour or two you may take to actually cut, cook, and consume or save for later!


I am going to try these recipes this week:

Sweet Potato & Black Bean Quinoa Bake
Serves: 6 Servings
    • 4 cups sweet potatoes (1/2-inch cubes)
    • 1 (15 oz) can black beans, drained and rinsed
    • 1 cup uncooked quinoa, rinsed
    • 1 cup frozen corn, thawed
    • 2 cups vegetable broth
    • 1 tsp. chili powder
    • 2 tsp. cumin
    • 1 tsp. garlic salt
    • ½ tsp. dried thyme
    • ½ cup green onions, chopped
  1. Preheat oven to 375 degrees F.
  2. Combine all ingredients, except for the green onions, in a 9×13 baking dish sprayed with cooking spray and bake, covered with tin foil, for 45 minutes.
  3. Remove tin foil and continue baking for an additional 15 to 20 minutes until liquid is mostly absorbed and the potatoes are tender.
  4. Remove from oven and let the casserole sit for 5 minutes so that any remaining liquid can be fully absorbed and sprinkle with green onions. Serve and enjoy!
  5. NOTE: If it looks like there is still some liquid in the casserole after baking for an hour, it’s okay! I was initially worried when I pulled out the casserole that it still seemed a bit “liquidy,” but that instantly went away and absorbed perfectly after sitting out for a few minutes right before serving!
Serving Size: 1¼ cup • Calories: 273 • Fat: 2.5 g • Saturated Fat: 0.1 g • Carbs: 55.8 g • Fiber: 10 g • Protein: 11 g • Sugars: 6.6 g • WW Freestyle Points: 8
**Since this makes 6 servings, I will make it for dinner and save some for small containers to bring to lunch for a couple days next week. 🙂


These Maple Pumpkin Breakfast bars will save a lot of time during the week and maybe a kid-fav! Maple-Pumpkin-Oatmeal-Breakfast-Bars-iowagirleats-02.jpg

Maple Pumpkin Breakfast Bar: 

  • 2-1/2 cups gluten-free old fashioned oats, divided
  • 1 cup milk, any kind (I used unsweetened almond milk)
  • 1/2 cup pumpkin puree (not pumpkin pie filling)
  • 1/2 cup pure maple syrup (not pancake syrup)
  • 1/4 cup coconut oil, melted
  • 1 egg
  • 1 teaspoon vanilla
  • 2 Tablespoons chia seeds
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/3 cup pecan halves, roughly chopped (optional)


  1. Preheat oven to 350 degrees then spray an 8×8″ baking pan with nonstick spray and set aside.
  2. Add 1 cup old fashioned oats to a food processor or blender then process until oats have turned into flour. Set aside. (Alternatively you could use a scant cup oat flour.)
  3. Add milk, pumpkin puree, maple syrup, coconut oil, egg, and vanilla to a large bowl then whisk to combine. Add remaining 1-1/2 cups oats, oat flour, chia seeds, pumpkin pie spice, baking powder, baking soda, and salt then stir to combine. Fold in chopped pecans then pour batter into prepared baking pan.
  4. Bake for 35-40 minutes, or until the edges are golden brown and the center has set. Check on the bars at the 25 minute mark – if the edges are browning too quickly, place a piece of foil on top of the baking pan. Cool before slicing into bars then store in the refrigerator, or individually wrap bars in saran wrap and freeze.

I LOVE CHIA SEEDS—They are rich in omega-3- fatty acids, antioxidants, and provide fiber, iron, and calcium. I have also heard they keep you full so they aid in weight loss. SCORE! And since they are a good source of omega-3-fatty acid, you better know they will protect you against heart attacks and strokes! So I highly advise you to start adding them to your smoothies, juices, salads, and baking! (They are in the maple pumpkin breakfast bars as shown above.)

My grocery list this week—(using the above recipes.)

For the sweet potato quinoa bake: 

  • sweet potatoes
  • 1 (15 oz) can black beans I buy organic
  • quinoa
  • organic frozen corn
  • vegetable broth
  • chili powder
  • cumin
  • garlic salt
  •  dried thyme
  •  green onions

For the Pumpkin Breakfast Bar: 

  • gluten-free old fashioned oats or Quaker Oats 🙂
  • unsweetened almond milk (my milk of choice)
  • pumpkin puree (not pumpkin pie filling)
  • pure maple syrup (not pancake syrup)
  • coconut oil, melted
  • eggs
  • vanilla
  •  chia seeds
  • pumpkin pie spice
  •  baking powder
  • baking soda
  • salt
  • pecan halves or walnuts

TIP: So I like to choose recipes where I already have most of the ingredients at home! This shouldn’t be an expensive run to the grocery store for you! Take an inventory of what you already have in the pantry/ fridge and And choose ingredients that you like. If you don’t like pecans and like walnuts instead, go for the walnuts!


If you are not into cooking or maybe you are but still need a healthy snack or meal replacements, I use Shakeology protein. There are a few different flavors but I just purchased the pumpkin spice and I am LOVING it! Pumpkin spice latte without the calories or guilt!

Go have yourself a weekend!!!

Fit Friday—Eating Is Your Self Care!

Happy FRIDAY!!!


I am super excited to share some information I learned from my EXOS Holistic Nutrition Seminar with you this FRI-YAY! 

Ok are you ready to get your mind blown?….

You may want to read this if you are eating the same healthy lunch everyday and experiencing any of the following issues with: digestion, insomnia, weight-loss, reproduction and anxiety. Read on:

I am fully aware that we should be eating foods from nature. The tendency to take a magic pill, cook a certain food, and follow certain dietary patterns are today’s norm. Unfortunately, we are so used to getting everything at our finger tips that we think our health and nutrition can also fall under this category of getting a “quick fix.”

There are so many social media ads tempting us to look like this, do that!

The truth is… this isn’t really how it works.


Don’t be a sucker!

Yes, I believe teas and proteins are good. Most can be healthy. But please do not buy them thinking this is the quick fix you need to feel better, lose weight, and meet your goals. If you are interested in trying to incorporate more protein in your diet or swap out an unhealthy meal with a healthier protein shake, then reach out to me and I can recommend some products that have worked for me and my clients in the past.

I am a Beachbody coach and currently use Beachbody’s Shakeology protein. I just ordered Pumpkin Spice! I like this protein powder because it is an excellent source of protein, and so much more…On top of 16–17 g of high-quality protein, Shakeology also contains so much nutrition your body craves—digestive enzymes, prebiotics, probiotics, adaptogens, fiber, antioxidants, vitamins, and minerals, all crucial to being healthy and feeling great.

To find out what you need, we gotta start somewhere:

Consider the being. You can consider what circumstances are happening in your life now that need to be addressed. Then consider if you are willing to do something different about it. I am telling you right here, right now that you can CHOOSE to eat foods to help you heal. 

One thought I hope you can take away from today’s post:  be mindful of your well being. Start with making yourself aware of how you are feeling in that moment. Are you stressed? Mad? Happy? Craving sugar or salt? Once we can sit down and actually enjoy the food we are putting in our mouths, we can expect improved health.

Where is your state of mind? How is your digestive health? Are you fighting colds all the time? What hormones are flooding your body?

When your digestion is off, you are more prone to sadness. Obviously if your stomach is hurting, then you will not want to go to work or workout. This throws your routine and system totally off. The domino affect leads to increased weight gain, poor skin, and diseases. How can you go run a mile or lift weights with an upset stomach? This is your body’s way of screaming out for help. This is where holistic nutrition comes in and saves the day. 124fec44ccbadacc35bb46f7b7c49947.png

Immune health involves digesting foods properly. How are your hormones functioning? Is your stress hormone overacting? How about your reproductive hormone—not functioning properly? Have you ever checked your thyroid?

Take a look at your state of mind. Lightly assess how your body functions day to day. Do you think it could be better?

We choose everything we take in. We take in “400 billion bits of information per second. You choose what is most important to you—-only about 2,000 bits resonate with you. ” EXOS Holistic Nutrition

It is up to you if you are willing to see your 2,000 bits in new light.

We can either be in a state of growth or protection:

You are in a state of growth if you:

  • Are open
  • Allow yourself to heal
  • Step out of your comfort levels
  • Are spontaneous
  • Are flexible and adaptable

If you are in a state of growth, GOOD FOR YOU! Keep doing you, my friend! 

If you are not in a state of growth, then you are in a state of protection. You are in a state of protection if you:

  • Find your needs are not being taken care of
  • Are in a constant state of stress
  • Are resistant to change
  • Crave routine
  • Are predictable
  • Cannot grow

In the state of protection, you cannot grow. This influences energy and biochemicals that are produced all the time not to grow and dysfunction occurs.

THE GOOD NEWS: You can add foods to your diet to enter a state of growth!!

Start today! Do you eat salad everyday for lunch? Are Fridays pizza nights every week? Try to be more flexible and try a few new recipes! (You can check out my pintrest nutrition board for some healthy new recipes.) Be open to trying new foods for growth. Invite new information into your brain to find a new state of healing.

The universe is speaking to you through your nutrition. Nutrition can be used to pay attention to other aspects of our bodies that NEED attention. 

So I want you to be aware of the foods that will help you heal—– but also **keep in mind**—how you prepare them and where and how you eat them!

The way food is cooked matters. I hate to break it to you that a sweet potato fry is not all its cracked up to be. Most restaurants and food chains scam you into thinking it is

“h e a l t h i e r”

then regular fries. UNLESS you prepare it differently. The sweet pot fry loses its integrity when it is FRIED in toxic fats. The restaurant will still charge you $1.50 more for sweet pot fries even though there is nothing healthier about that option. If you learn anything from this post today, remember just go for the FRY! 


(If both FRIED in toxic oils—as is the case in most restaurants)

Regular french fries and sweet potato fries are of equal nutrients after you fry them. HOWEVER< baking fresh cut sweet potatoes will offer you all the vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene. See other sweet potato recipes here.

So in other words, you cannot start swapping out regular fries for sweet potato fries and think you will achieve an improved state of mind. There will be no growth for us there.

So the way food is cooked matters. Got it?

On the contrary, the time of year that we eat certain foods matters. There is a reason apples grow in the fall and blueberries grow in the summer. If we eat with the seasons, then you will see a change in your state of mind. Those foods that are most abundant (and on sale) during the time of the year. They are the most beneficial for our bodies at that time of year. 

For this reason, in the middle of summer, we are not craving hot soups and stews. If you are eating that same warm grilled chicken salad you ate in the summer and you are having issues with digestion, insomnia, weight-loss, and anxiety, then you must know it is all connected. In the summer, we should be consuming cooler foods with a freshness date for that season. Oysters and crab served on ice are great foods to fuel your body in the summer. Foods influence us in different ways during different times of the year.

Food For Thought: Going back to our early ancestors, there was no way for them to get blueberries from Mexico in the middle of the winter. 


This is the season for pumpkin, apples, cranberries, and squash. Be open and flexible with your foods this fall!

Try your own seasoned pumpkin seeds recipe ! Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids — all of which may help keep your heart healthy. They also may help keep your heart healthy by reducing blood pressure and increasing good cholesterol. This also makes a fun activity to do with small children after carving pumpkins! So make sure you save those seeds!


IN conclusion….

You can add foods to your diet to enter a better state of health.

  1. Start by looking at your state of mind. Are you sleeping well? How about your stress levels? Do you feel a constant state of stress?  Do you have anxiety? Are you having trouble conceiving? Do you constantly feel like you are on the run? Do you have high blood pressure?
  2. Eat foods that fuel your body for your current state of mind. Feeling stressed? Try eating Brazil nuts! They contain selenium, which may help to improve mood. For a list of  foods help ease anxiety and stress check out Medical News Today’s list. 
  3. Eat foods farmed during that time of year. Shop LOCAL! Tis the season for apples, pumpkins, and squash. Try a recipe using these ingredients that you and your family will love! I added a new pintrest board of fall fav recipes.

Have a great weekend!!

Fit-Friday 13th Workout- 4 Ways to Burn Fat


TGIF! Happy Friday!! Let this blog post be your Friday reminder to keep moving this weekend!

This week I want to talk to you about FAT LOSS–OK so I get this ALL THE TIME: what is the best workout to do to lose fat?!

I wish there was a simple solid answer to this but there isn’t.>>>The SKINNY on getting SKINNY is ultimately creating a calorie deficit. So you need to burn more calories than you consume.

HOW??—You can do this by exercising, making healthier food choices, and moving more! Having a sedentary job makes this more challenging, but you can burn more calories by getting up every 20 minutes to get more steps in throughout the day. I will go over some tips I found helpful:

4 Ways to BURN MORE FAT: 

1- GET YOUR STEPS IN-— It’s difficult to burn enough excess calories in an hour-long sweat session alone. But frequently taking breaks from your seat? That could actually make or break your daily deficit. Go take a walk outside, make frequent trips to the water fountain, and take the stairs! Park your car so far away that you will be forced to get extra steps in. Make stepping a challenge with friends and family. Start tracking your steps and see how you compare to others. Reach for at least 10,000 steps a day to start. 

2- DO Interval Training Workouts-—The ultimate goal here is to burn more calories, right? Try 15-30 minutes of interval training or HIIT workouts ( high intensity interval training). Try this HIIT workout from Daily Burn. I love HIIT workouts—they are quick, get the job done, get you sweating, and speed up your metabolism.

3- DO Strengthening training- You’ll want more muscle to burn more calories. A pound of muscle burns way more calories throughout the day then a pound of fat. To build muscle, you’ll want to lift weights and add resistance training. Nerd Fitness has some great tips on how to strength train properly. Also life is easier when your strong! Everyday activities like carrying groceries will not be a problem for you. It also improves our quality of life and prevents diseases like osteoporosis and fibromyalgia.

4- Focus on Burning calories. I know I titled this article “4 Ways to Burn More Fat,” but if you burn more calories, then you will be burning fat. I hate the settings on some cardio machines. Most people think that if they set their elliptical on “fat burning mode” that should do the trick. Honestly, fat burning zone isn’t going to help you burn the most calories. In fact, we burn more calories while sleeping. The “Fat burn” setting is on the lower end of the calorie burning scale —making it not ideal for fat loss. If you want to get on a cardio machine, go for intervals—do some hiit training. It will be more worth your while. You will see greater results doing 1-2 minutes of high intensity with a minute at an easy pace and repeating this for 20 minutes.

So now we’re ready to go burn fat and calories!? Here’s a FRIDAY workout for you….And it’s Friday the 13th… So in honor of the spooky Friday, I have a 13 minute workout with 13 exorcises! If you are feeling sassy do it twice!

Do each for 1 minute: 

1-March or jog in place

2- Lunges or jump lunges 

3- Burpees with or without full pushup

4- Crunches or full situps 

5- Squats or squat jumps 

6- Toe taps or high knees 

7- Sumo squat or lateral hops 

8- Plank

9- Superman hold

10- Mountain climbers 

11- Glute bridge 

12- Side plank 

13- Butt kicks 


FIT Friday- Do You Self Care??

TGIF!!! 86b24191866656d6a6c2d087371a4389

I hope you had a productive week! Its finally FRI-YAY! After listening to a couple of Podcasts, I got to thinking about self-care. I was curious…Do you do it? Do you know what it is?

I think in today’s day and age, we need to do more self care. With the technology rising and the need to share every life detail, we need to unplug and recharge even more!

Take a break and do something YOU like to do.

Self care is the “practice of taking action to preserve or improve one’s own health.” (Google Definition)

Taking that into action can be doing anything that is not WORK. This weekend I am encouraging you to do some self care activities!!!

For me, self care can be going for a pedicure or back massage, doing an at-home-facial and binge watching a reality show, or running outside with my pups. For some people your workout might bring you to the mind space. Haven’t had time to do something you have been wanting to do? Try to make a mindful effort to go do it! 🙂

This weekend do whatever it is that makes you feel good while taking care of yourself. Light a candle and meditate, go for a walk with your pet, or take a nap. Do something you like to mindfully then reflect and appreciate that you took that time for yourself!

WHY is self care so important??

If you work at a desk, you might not realize how demanding this occupation is on your body.  Long periods of sitting and repetitive motion can contribute to back pain, neck pain, carpal tunnel, and other troublesome issues.

“A recent study estimates that 26.4% of U.S. workers deal with back pain, hurting not only their backs but also your company’s bottom line. The study also found that at least 16.9% of workers with low back pain missed at least one day of work because of the pain in the previous three months.” (EXOS BLOG)

I am in the profession of helping corporate America get back to health! Helping employees improve posture while they work will reduce neck and back pain as well as improve mobility. Being aware of the need for self care is the first step in combating future health issues associated from sitting too long or doing the same movement for periods of time. Self care can include stretching!


Try these poses before bed or when you’re stressed out! This week I encourage you to take care of YOURSELF! Find an activity you enjoy doing and go do it! It will help your mind and body to do so!


Happy Friday!

FIT FRIDAY Kettlebell Workout

ba6db21f41e257e1365592c481e630a6.pngTGIF!!! Hope you had a great week! Now ready for the weekend!!

If you read my last blog post, you might take time to plan your meals for the week tonight! I highly suggest giving it a try this week…. Check out the blog post about meal prepping 

Since it is a holiday weekend… LABOR DAY weekend… I hope you get in at least one more workout before Tuesday. So this weekend, I am dedicating it to the KETTLE BELL!



Try this workout, you won’t regret it! Do each exercise for 30 seconds, rest for 15 seconds, then go to the next exercise. Complete 4 rounds.

  • Goblet Squats
  • Overhead Alternating Forward Lunges (even rounds use right hand, odd use left)
  • Kettlebell Swings
  • Single-Arm Push Presses (even rounds use right hand, odd use left)
  • Upright Rows
  • Toe Taps

Then add ESD training: Intervals of 40 seconds of work with 20 seconds of rest. Repeat the entire list 2-3 times.

Mountain Climbers


Jumping Jacks


Now go and have yourself a WEEKEND!!! Enjoy!


FIT Friday—Weekend MEAL Prep

Happy Friday!!! 

We live for the weekends in the summer but it is important not to let your weekends ruin your workouts! Just think of all those hours of hard work going to waste after eating a pizza and drinking your calories away. FYI:


Many people believe that because they exercise, they’re in the clear regarding their calorie intake versus their output from exercise. But in reality, many people have no idea how many calories they consume on an average day, and when asked to guess they usually underestimate it.

The impact exercise can have on weight loss is limited if changes are not made to a bad diet.

Finding a balance is key: do an extra activity if you know you will be eating out or drinking on the weekend.

Now, if you decide to eat a slice of chocolate cake with the intention of ‘working it off later’, in the three minutes it will take you to put away the cake, you’ve consumed around 500 calories. Not even that hard workout you plan to do will burn off the cake you just ate. Plus, you’ve provided your body with a couple of hundred extra calories to potentially store as fat.

So let’s talk… How can we fix this behavior? If you haven’t tried to meal prep before, give it a try!

For those of you who don’t know what meal prepping is or haven’t tried it—here’s the good news: You will never have to stand in front of the fridge wondering what to make for dinner again!!

Having your meals already made in the fridge is the best part of meal prepping! Having the luxury to grab and go during the busy workweek is the best!

I will narrow it down for you:

  1. Select your dinners (and their recipes, if needed).
  2. Shop for ingredients.
  3. Prepare those ingredients.

1. Select your recipes to make for the week on Friday.—

On Friday night, sit down with your notebook, your fav cocktail, and a recipe resource like Pintrest (check out my Nutrition Board here for ideas) and select recipes that appeal to you. Think about your week—Monday needs something comforting, Tuesday might be a late night, Weds may very well be your grilling night. You can totally make it fun and theme your days like “Meat-less Mondays” or “Taco-Tuesdays.” It is almost like setting a uniform to your weeks and just changing the recipes each week. whatever you can do to simplify your life—is a MUST! Then make your shopping list!

2. Go grocery shopping on Saturday. 

Summer is for farmers markets! Head out early to get the shopping done and out of the way to enjoy your day. I don’t know about you, but shopping in an outdoor market in the summer is so much more enjoyable then hitting the regular chain grocers.


3. Finally PREP ingredients on Sunday. 

On Sunday afternoon or evening, set aside an hour to chop your veggies, make a salad dressing, marinate your protein in your choice of dressings for the week. I found some really yummy recipes on this blog.

>>I also have some healthy tips on my blog to help you choose your meals.

Now, let’s go have a FRIDAY! Hope this was helpful and inspiring! If so, leave a comment below 🙂


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