Mason Jar Eggs

recipes Feb 15, 2017


Mason Jar Eggs (makes 4 jars)

This is a perfect on-the-go high protein make ahead breakfast for those busy mornings.  The varieties are endless on what you can add. 

8 large eggs (you can do 4 eggs and 4 egg whites but I prefer the whole)
1/2 cup plain greek yogurt
1 cup fresh baby spinach
1 cup red bell pepper, chopped
1/2 tsp garlic powder
Salt and pepper to taste


Preheat oven to 350 degrees.
In a medium bowl add eggs, greek yogurt and seasonings.  Whisk by hand until fluffy.
Spray the inside of 4 mason jars (I found jelly size worked best for the above ingredients). 
Layer in spinach and peppers between the 4 mason jars. 
Add egg mixture filling them 3/4 full (DO NOT OVER FILL THEM, they WILL spill over when baking).
Place mason jars on a small baking sheet and bake 25-30 minutes or until eggs are firm. 
Eat right away or store in the refrigerator with a lid for your quick grab and go breakfasts.

Again, ADD whatever you would like...
Continue Reading...

36th Birthday Workout!

exercise videos Feb 08, 2017
My 36th Birthday Workout!!!
HERE IS THE VIDEO << click for 36 exercises
Let me know if you have any problems seeing it as this is a link to Facebook and might not work right for everyone.  
Continue Reading...

9 Reasons it's better to be Overweight

9 Reasons it’s Better to be Overweight


If there are so many reasons we should be skinny why is any of us overweight?  Have you ever done a pros and cons table when making a decision? You list all the positives for making the decision on one side and list all the negative results on the other.  At first some people may think there are no benefits to being overweight, but I’ve been training people long enough to know that isn’t true.  Sometimes we are even unaware of a powerful reason we keep sabotaging our weight loss efforts.  Some of these reasons I have seen range from minor annoyances to crippling traumas. 


This is not an exhaustive list.  If you find yourself overweight see if any of these are subconscious motivators for you and sit down with your pros and cons chart and brainstorm some of your own personal pros to being overweight.  If one of these is a powerful motivator you will need to address that...

Continue Reading...

Do I even Like food?

Do you even LIKE food??


I guess I DON’T like food:/


Recently I was reading a book and it made me question whether or not I really like food?!  I realized that the way I was eating did not line up with my deep love and appreciation for FOOD!


I have a real struggle with INHALING my food in all of 30 seconds.  It is insane the amount of calories I can put down and hardly even TASTE it!  Often after meals I would have severe abdominal distress because I ate like a wild animal!  This is not the way someone who LOVES food acts.  They enjoy and savor each bite, pause between bites and actually think and feel what they are experiencing with each taste.  Someone who loves food acts like they are a food critic and could write a lovely article about what they just ate.  


There are several reasons why I eat/ate fast.  The fact of the matter is now none of those reasons are even true in my life anymore. It is...

Continue Reading...

Chicken Curry Soup

Uncategorized Jan 26, 2017

Chicken Curry Soup (serves 6)

In a large stock pot Saute over medium heat:

2 teaspoons of coconut oil
1 small yellow onion minced
3 cloves of garlic minced

Saute until Tender and then add:

1 lb of chicken cubed
2 cups of carrots sliced
2 cups of red peppers sliced
8 oz of button mushrooms (if you don't like mushrooms then just increase the amount of carrots and peppers)

Once the chicken is no longer pink Add:

1 14oz CAN of full fat coconut milk
1 cup of chicken stock (I have been buying bone broth for the added nutrients)
2 tablespoons of Thai Red Curry Paste (ethnic isle)

Incorporate all together and then Add:

4 cups (or more) of fresh baby spinach
1 tablespoon of fresh grated ginger (more or less to taste, you can also get fresh ginger in a "tube" in most produce sections)
Juice of one lime

I really LOVE soup this time of year and this was a keeper.  Jeremy isn't a huge Curry fan be he really liked it too!


this serves six so each 363 grams of soup holds:
253 calories, 15g carbs, 29g...

Continue Reading...

Is the enemy Carbs or Fat?

Is the enemy CARBS or FAT?


This debate has been going on for decades and you may already have decided what you think.  I thought as a personal trainer I should weigh in with my opinion and what has lead me to that conclusion. 


Fat has been an enemy for a long time.  March 1984 Time magazine railed on bacon and eggs.  The beginning of low fat and low cholesterol products.  Since that time I’m not sure we’ve gotten any healthier in spite of amazing breakthroughs in health care. 


My Vote is CARBS are the enemy…but not all carbs.  I think processed carbs are particularly nasty.  (though I still eat some).  I had better mention that fruit and vegetables are made of predominantly of carbohydrates but their fiber and nutrients radically change their effects on the body.  They are A-ok.  (though I still think apples make me too hungry to eat by themselves).


How I have been persuaded to be...

Continue Reading...

Snow Day- Card Game Workout

exercise tips Jan 17, 2017

Snow Day – Card Game Workout

Wintertime can be a tough time for physical activity. The thought of going outside to get the mail can start us shivering. Run? Walk? OUTSIDE???? Ridiculous!!! Here's an idea to keep you inside and in great shape. Cardio without running or going outside! You will need a standard deck of cards.

Assign each suit a different exercise:Hearts = Jumping Jacks
Diamonds = High Knees
Clubs = Burpees

Spades = Mountain Climbers

Set a timer for 30 seconds (set it to repeat). Flip a card over and do that exercise until the timer goes off again. This will take you 26 minutes to finish the deck.

Want it harder? Try setting the timer for 45 seconds or for a minute! (warning: a minute will make it a 52 minute workout!!!)

Note: jokers can be taken out or left in and mean you have to repeat the exercise you just got done doing!

Other options for exercises: - Punch the Air
- Squats
- Repeater Knees

- Random Dance - Rest
- Tantrum
- Duck Jabs

- Plank
- Fast Feet

Continue Reading...

My 5 boring steps to MAXIMUM weight loss

My 5 boring steps to maximum weight loss


These are the first 5 things I would do if I had a goal to lose weight.  They are nothing fancy but when people ACTUALLY do them they are instantly more successful.  Maybe you can do them this weekend!


Step 1 – Clean the temptations out of your house.  (not by eating them)


In a moment of strength trash the tempting carbohydrates in your house.  (chips, cereal, cookies, etc.)  In one study they found if someone had visible cereal in the kitchen you could add 20 pounds to their body weight!  Your environment matters!


Step 2 – Sit down with our food journaling software/app and plan my week. 


Here are some of the things I would be making sure were in my plan.  Enough Protein - .64-.9 grams per pound of body weight (if you have a lot to lose then shoot for 100 g to start).  Veggies – I want to make sure I have enough veggies in my day to allow my body...

Continue Reading...

Nothing seemed to work...

transformation stories Jan 12, 2017

I have always considered myself an athletic, active person.  I played 3 sports all through high school, and was a 4-year basketball player in college.  I coach basketball, play with my kids, and enjoy the outdoors.  However, during every pregnancy (and there were 5), I gained a lot of weight, and held on to about 10 pounds each time.  I had success with many different diets.  I lost 35 pounds once, and kept it off for a few years, only to gain it back, and then some, when I got pregnant with my last child.  After he was born, I was at the heaviest I had ever been.  I was also older, and once I hit 40, nothing seemed to work as far as losing the weight was concerned.  I started eating clean and added walking to my daily routine, but saw no results.  I participated in last years Thinner to Winner contest and saw the weight start to drop.  I lost 13 pounds in those 6 weeks, and felt pretty good.  However, after the contest ended,...
Continue Reading...

You name it, I've tried it!

transformation stories Dec 21, 2016

I’ve struggled with weight since my late 30’s.  Weight Watchers, step aerobics, Curves, Atkins.  You name it, I tried it.  My weight has gone up and down a hundred times. 

The last years of my working career were hectic.  I traveled for 18 months where lunch was provided and dinner every night was in a restaurant.  When the traveling stopped, I worked on stress filled projects more hours a week than anyone should work.  My last 2 years were filled with 80+ hour weeks, working lunches with food brought in, “I deserve chocolate” afternoon treats, late nights snacking at my desk. 

When I retired two years ago, I “vowed” to lose the weight that had packed on.  I joined a gym and went every day.  For a few months.  I lost 6 pounds.  Then a relative was given a life threatening diagnosis.  I spent the next year helping her.  No more time for exercise and a lot of sitting...

Continue Reading...

50% Complete

Enter your name and email

You will be taken directly to the Shocking Video Lesson about "Why it's so hard to lose weight". (trust me it's worth a minute of your time)