Monday, 30 March 2015

Veggie Fix Egg Cups

  1. - Mixed vegetables (I use greenonions, bell peppers and spinach) – 3 green containers on 21 Day Fix
  2. - 6 Eggs – 3 red containers on 21 Day Fix

  1. Prep a cupcake pan (12 spots) with cooking spray.
  2. Preheat the oven to 350 degrees.
  3. Dice your choice of vegetables to fill 3 green containers (3 cups) - If using frozen veggies, measure, then cook them quickly to remove the excess liquid frozen veggies contain. You don't want watery egg muffins. 
  4. Beat eggs in a bowl, season with black pepper and then mix in your vegetables.
  5. Pour the egg and vegetable mixture into your prepared baking pan.
  6. Bake at 350 for 15 minutes, or until eggs are cooked through.
  7. Store in the fridge in a sealed container and heat up in the microwave for about 30 - 60 seconds (depending on your microwave) when ready to eat.
  1. On the 21 Day Fix program, each serving of 4 egg muffins equals 1 Red container and 1 Green container.

Balanced Breakfast examples from the 21 Day Fix 

-  add fruit (purple container) on the side
- turning them into a wrap with some salsa or avocado (yellow and blue containers)
Berry Blast Shakeology  ( unsweetened almond milk, strawberry Shakeology , ice, frozen blueberries and water ) 

Balancing your breakfast out also helps to keep you fuller longer, while giving your body the fuel it needs to get you through the beginning of your day.
I typically make these egg muffins on a Sunday, divide them into servings (4 muffins per container) and pop them into the fridge, so we always have breakfast (or lunch) on hand in a pinch.

Wednesday, 25 March 2015

New Coach Bootcamp

Do you love promoting a healthy lifestyle and fitness? Do you have a passion for helping others? If you do, this is a PERFECT opportunity for you to SHINE! I am looking for a select group to join my April internship! 

One of the many reasons I do this is because I love helping others to become their BEST self. To see their self-confidence and self-worth change is incredible! Through coaching, I have adopted a healthy lifestyle myself and I have become a better mom, fiancĂ©, and person for it! I have learned how to achieve an optimal work-life balance that has led me to become happier, healthier, and more positive! 

Seriously, becoming a coach has been one of the GREATEST decisions I have ever made!

The BEST part is, this passion of yours can provide you a big business and a full-time income from the comfort of your own home. I am ONLY looking for people who are serious and genuinely want to help others to achieve greater health/wellness, while earning an income.

 Also, I need to mention that you don't have to be at your goal body, as no one can relate to absolute perfection! No experience or certification in fitness is necessary ! Just a drive and passion to help others!

Read below for quick a snap shot of the opportunity!

After a few months (or sooner) of following my direction, your pay could be anywhere between $100-$300 WEEKLY. From there, your pay can increase to $500 - $1000 per week on average (over $50,000 annually) for the following 6-8 months. After just 2 years, you could potentially be earning a 6 figure income and with no limit on your pay for the years following. 

Over and above this, you are eligible for many major incentives, such as paid trips for 2 and many other prizes and gifts. Did I mention that social media training is included?

I couldn't help but mention that I have been a coach for 1 year exactly and will be heading to Cancun with my daughter and best friend for an All- inclusive trip paid for by Beachbody !! This goal is absolutely attainable for any coach willing to crush their goals and give it their all!

So if any of this sounds like you, or sounds like something you really want to look into. I would love to send you some details, check out the video below of me fully explaining what this “coaching” thing really is! I want to be able to help you learn how I became a coach and how I have created a full time income while working from home! It will answer all of you questions and I will go over a run down of what your first month will look like as an OWNER of you own health and fitness business! 

** You must be 18 +
** You do not need to live in my town
** You must live in US or Canada
** You cannot already be a coach !

If you are interested please email me at so I can send you all the details and help you figure out if coaching is right for YOU <3

Sunday, 15 March 2015

Clean Eating Challenge

Join me for a Free Clean Eating Challenge from Sunday, March 22nd- 28th !!

Is this what your meal prep looks like?? Would you like it too? We will work together for one week in a private Facebook group!!   

Here is what is included in the 7 Day Challenge:
- 7 Day Meal Plan 
- Full Meal Prep Guide and How to's
- Recipes for every single meal and a few extras!
- Shopping Lists
- Smoothie recipe ideas for easy on the go mornings!
Best practices and tips 
- At home mini workouts (No Equipment Required) 
- Fitness Tips 
- Team Accountability & Support 
- Measurement and Progress Tracker
- So much more!!!

* You will receive a welcome email by Saturday March 21st with more details !

Monday, 2 March 2015

What to eat Before & After your workouts!

Did you know that you need to FUEL your body in order to burn fat!  It's great to get a tough, fat burning workout in but if you're not properly fueling your body for fat burning and/or muscle building, you're going to be in trouble! You will also not see the results desired!

For FAT LOSS and workout fueling, we need some specifics:

Protein- Most women know to grab some protein- whether a Shakeology or a chicken salad after their workout.  But did you know that consuming a small amount of protein BEFORE your workout can be just as important? When protein is digested, it's broken down into amino acids, which are used by your body to repair and rebuild tight tissue. It's important to fuel your body with the amino acids it needs- not just after your workout- but DURING your workout as well!  

In addition, protein helps stabilize blood sugar that is increased by carbs and will give you more energy for a longer period of time.

Carbs-  I know that carbohydrates are an evil word in the world of fat loss, but believe it or not, the proper pre-workout meal not only contains protein, but it also contains carbohydrates!  You need carbohydrates for energy & to build muscle.  Pre-workout is a great time to get your fruit or other carbohydrate fix, as it's during this time that you'll be looking for a quick digesting carb source to fill muscle glycogen and give you the energy that's needed to lift hard and heavy.  I like fruit because it's loaded with antioxidants to help speed up recovery and reduce inflammation after a tough workout. 

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