Berry Quinoa Parfait




Berry Quinoa Parfait

Makes 4 servings, about 2 1/4 cups each
Total time 20 min Prep time 20 min
Containers per serving: 💜❤️💛

2 cups cooked quinoa
1 cup sliced fresh strawberries
1 cup fresh or frozen blackberries
1 cup fresh or frozen blueberries
1 cup fresh or frozen raspberries
3 cups plain Greek yogurt
1 Tbsp raw honey or pure maple syrup

1. Evenly layer quinoa, strawberries, blackberries, blueberries, raspberries, yogurt and honey in a tall glass. Repeat with remaining ingredients.

2. Serve immediately or cover and refrigerate for up to 3 days.

Recipe via Beachbody’s Hammer and Chisel Nutrition guide.

Flat Belly Smoothie

I am my own worst enemy and getting frustrated at losing my midsection pooch. This brings me to doing more research. I do live a 80/20 lifestyle and don’t plan to change this but looking to tone my stomach for my cruise in 20 days!! I found this smoothie recipe and plan to give it a try! I thought I would share with you all.


Flat Belly Smoothie


3 ounces vanilla nonfat Greek yogurt
1 tablespoon almond butter
1/2 cup frozen blueberries
1/2 cup frozen pineapple
1 cup kale
3/4 cup water


1. Place all the ingredients in a blender, and mix until smooth.
2. Enjoy immediately.

Recipe from

21 Day Fix: Healthy Granola Bars




3 cups oats

2-4 tablespoons “healthy chaser” (I use flax seed and chia seed, but you could also use wheat germ, 7 grain cereal, etc.)

1 cup plus 1 tablespoon peanut butter (chunky or creamy)

1 cup + 1 tablespoon honey

Now you have your basic granola bars. Add what you like from the list below to customize them!

1/4 cup protein powder

1/2 cup shredded coconut (optional)

1/4 cup chopped almonds/walnuts/cashews

1/4 cup dried cranberries, raisins, chocolate chips – anything yummy :)

Some notes:

This recipe is really flexible. Don’t stress about perfect measurements.

Sometimes I toast the oats and nuts on 400 degrees for about 13 minutes, but I haven’t been able to tell if it makes a difference. If I have time, I do it. If not, I don’t.

If you’re using chocolate chips and you decided to toast the granola, you should let it cool down so the chocolate doesn’t melt. But if you have picky kids and you need to trick them into thinking that they are eating chocolate granola bars you could let it melt and change the color of the whole granola bar. Not that I have ever tricked my kids into thinking they are eating lots of chocolate when they in fact are not.


1. For extra smooth granola bars, put the peanut butter and honey into a pot and heat it on low until it melts together. I’ve made these without heating anything and they’re just as delicious.

2. Chop the nuts, if you’re using them.

3. Pour peanut butter, honey, oats, your healthy chaser, protein powder, and your extras into a bowl and mix them well.

4. Grab a 9×9 pan and line it with some parchment paper.

5. Pour the mixture onto the parchment paper.

6. Cover it up with another piece of parchment paper, and begin rolling the bars flat. You could also use a can of soda if you don’t have a rolling pin that will fit inside the pan.

7. After your granola mixture is nice and flat, throw the top piece of parchment away and use the bottom one to lift out your granola onto a cooling rack.

8. Push the granola into a nice firm square on all sides, then let it sit and harden for at least an hour.

9. Cut your granola bars. I use a pizza cutter.

I store my granola bars in a ziplock container in the pantry, and they last for about 1 week. You could get a little more time out of them if you store them in the refrigerator.

Yum! Recipe via

21 day fix egg white muffins



Egg White “Muffins”

Yield: Makes 12 full size muffins


  • 2 regular cartons 100% pure liquid egg whites (or 1 large carton- I buy a 6 pack of regular cartons at Costco)
  • Vegetables of your choice- Suggest spinach, multi-colored bell peppers, mushrooms, and/or onions
  • Pepper
  • Garlic and/or Onion Powder

Directions (Easy Peasy!)


  1. Grease a muffin tin with olive oil spray
  2. Fill each muffin compartment with chopped vegetables
  3. Sprinkle with pepper, onion powder, and garlic powder
  4. Fill each compartment to the top with egg whites
  5. Bake at 350 for 20-25 minutes

Bonus Tips

  • These can be eaten by themselves or you can put them on a whole wheat English muffin or whole wheat mini-bagel and create a breakfast sandwich
  • If you want to jazz it up more, top with some Tabasco or melt cheese over top
  • Store 2 muffins in each Ziploc bag. Stays fresh for 7 days in the fridge.

Fix Portions to Check-Off

  • 2 egg white muffins = 1 red, 1 green
  • 2 egg white muffins + ww mini-bagel = 1 red, 1 green, 1 yellow
  • 2 egg white muffins + ww english muffin = 1 red, 1 green, 2 yellows
  • 2 egg white muffins + cheese = 1 red, 1 green, 1 blue

Pumpkin Pie Shakeology

pumpkin pie


You know what I love about fall….everything PUMPKIN!
So excited for this yummy recipe!! :)

• 1 cup unsweetened almond milk
• 1 scoop Vanilla Shakeology
• 1 tbsp pure pumpkin puree
• 1/2 tsp ground cinnamon
• 1/2 tsp pumpkin pie spice
• 1 cup ice

Place all ingredients into blender, cover and blend until smooth.
Calories: 181
Total Fat: 5 g
Fiber: 5 g
Sugars: 8 g
Protein: 17 g
1 shake = 1 red & 1/2 yellow

Clean eating Egg Bake

egg bake

OMG!! I love egg bake and on a crisp fall morning is the perfect time for this.

I found this recipe on a girls page. She is a competitor so you know its clean. Thanks Rebecca Olson!! I just had to share because I just love egg bake!

One pound 99% lean turkey or turkey sausage sautéed with fresh or minced garlic, salt, and fresh cracked pepper.

Separately sautéed portabello mushrooms and 3 small sweet peppers. Mixed them into the meat and dumped the mixture into a pan.

Spread 4 tbsp (2 servings) Classico extra garlic bruschetta on top.

Mixed 4 eggs and 4 servings egg whites and dumped on top.

Baked at 350F for 30 minutes

added 2 servings cheese (1 mozzarella and 1 cheddar) and baked an additional 10 minutes till knife inserted in middle came out clean. YUM!

What’s for breakfast? Quinoa Pancakes

Quinoa Pancakes


1 cup cooked quinoa
3/4 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon course salt
1 large egg, plus 1 large egg white
1 tablespoon unsalted butter, melted, plus more for skillet
1/4 cup low-fat milk
2 tablespoons pure maple syrup, plus more for serving
Fresh fruit or fruit preserves (optional) for serving


  1. In a medium bowl, whisk together quinoa, flour, baking powder, and salt. In another medium bowl, whisk together egg, egg white, butter, milk, and syrup until smooth. Add egg mixture to flour mixture and whisk to combine.
  2. Lightly coat a large nonstick skillet or griddle with butter and heat over medium-high. Drop batter by heaping tablespoonfuls into skillet. Cook until bubbles appear on top, 2 minutes.
  3. Flip cakes and cook until golden brown on underside, 2 minutes. Wipe skillet clean and repeat with more melted butter and remaining batter (reduce heat to medium if overbrowning). Serve with maple syrup and fresh fruit or preserves if desired.
Makes about 12.

Peanut Butter Cookie Overnight Oatmeal

*Peanut Butter Cookie Overnight Oatmeal*Est prep time: 5-10 min

1 cup Unsweetened almond milk (or low fat milk of choice)
1/2 cup Plain low fat Greek yogurt (or mashed banana, or applesauce)
1/4 cup Peanut flour (aka PB2) 1
1/4 tsp Salt (or to taste)
2 tbs Baking stevia or 1/4 cup sweetener that measures like sugar 2
1 cup Old fashioned oats
1/4 cup Protein powder (or additional oats)
1 You could also use 2 tbs peanut butter. I suggest melting it in the microwave for 15-20 seconds before adding it to the batter. Also note, nutrition will vary if you use peanut butter. When using regular peanut butter, it is 345 calories per serving.
2 Or 2-4 pkts stevia, or to taste.

In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and absorb the liquid). Top with peanut butter and/or chocolate chips if desired! Enjoy cold, or microwave for 30-60 seconds to enjoy warm!
2 Servings
300 Calories per Serving
7 g Fat
40 g Carbohydrate
7 g Fiber
5 g Sugar
30 g Protein

Pittsburgh Trip for Beachbody Super Saturday

This past weekend in Pittsburgh was an amazing journey and has given me so many ideas to blow up my fitness coaching business. Friday night was the Super Saturday event (moved to Friday to accommodate Autumn and Carl). This beautiful ballroom was filled with 1000 amazing Beachbody coaches. From Number 1 in the company, Melanie Mitro to our strong and mighty team Rockstar Republic! We are standing up on the leftside by the first window, waving of course.

I had never guessed I would get to experience this amazing opportunity and next up was working out with the creator of 21 day fix, Autumn Calabrese. I started with the 21 day fix program last April and this program has changed my life. We got the chance to do a workout from her brand new program 21 day fix extreme that will be released to us coaches Feb. 2nd and the public shortly after that. I’m so excited for this next level. I was front row and 2 arms length away from her stage. This was a life changing moment for me and if you put your mind to something you can achieve it. I am right over Autumn’s right shoulder in the first picture and first from the right in white shirt, gray pants. I wish I could reply this moment over and over.

Dream Big and anything is possible!! 

My why about coaching!! :) Change your lifestyle to a healthier and happier you!

I became a fitness coach a little over 5 months ago. I joined an amazing team and I will forever be grateful for this journey. I have met some amazing people along the way!! I get to hang out with 13 of these amazing ladies in less than 2 weeks at a coach all paid coach retreat in beautiful Fort Lauderdale, FL!! Somebody pinch me, is this really my life!! I get to help people and I get spoiled by this amazing company! I make enough money a month to get me closer to being debt free!!

I needed to change. I was not happy with my weight, not comfortable in my clothes. I hated getting ready because I was sick of hiding behind my baggy black clothes. I work 12 hour nights as an RN and I was continuously tired, I drank 3-4 diet sodas a day plus anything with caffeine, 2 energy drinks a shift, coffee you name it. I tried everything!! I still was exhausted and couldn’t find energy to do much. Being a fitness coach has changed my life. I started with an amazing program called 21 day fix. Clean eating and 30 minute daily workouts, I got this!! I kept telling myself I’m worth it and the continued support from my challenge group and coaches kept me going! I am forever changed by shakeology!! I was shake skeptical. Didn’t ever have good luck with the flavor or consistency. I was shocked by trying this shake and love the recipe options. It’s even great on the go mixed with water. I know we all get busy so always a great option in a pinch where I would normally grab biscuits and gravy from Caseys gas station or glazers from Kwik Trip. Yep, those are my 2 cravings driving an hour home from a night shift. Now I eat clean and will forever be changed! Now 6 months, 25 lbs lost, down 4 pants sizes, and over 20 inches later I am a new person. No more MIGRAINES due to my daily dose of nutrition Shakeology and IBS FREE!! My body was telling me this and giving me signs for years and I finally found the solution!! I have so much energy! I enjoy my new happy and heathy life.

Message me or comment below, I WANT TO CHANGE!!

I have a new challenge group starting Oct. 20th or be part of my amazing team!!! Make extra money so you don’t live pay to pay check!! Even if it’s groceries for the week. Earn trips!! So far I’m traveling to Florida in 2 weeks, Cancun in April ’15 and Nashville ’15!

Can’t wait to start your journey to a better you!