Apple Cinnamon Protein Yogurt

Screen shot 2014-11-19 at 12.30.43 PM

One of my favorite snacks!!! Dice an apple and microwave on high 2-3 minutes. Meanwhile mix 1 cup plain Greek yogurt with 1/2 of a scoop of protein powder (I love Vanilla Shakeology or Cellucor). Top your yogurt with apples and tons of cinnamon! Enjoy!

My Holiday Challenge for YOU!

Can you relate to this? ….before every holiday party, outing, reunion, or any event requiring me to wear fancy clothes from the months of October to January, I would stare longingly at my closet trying to figure out what might fit me decently. I tried on outfit after outfit declaring that absolutely nothing looked right on me. After going through about 10 options, I’d usually end up in something black and baggy and spend the entire night beating myself up. If I could just get to the gym, make healthier choices, and lose some weight, I’d be happy. Problem was no one was there to snap me out of my misery and no one was there to tell me not to wait until January first to start my latest and greatest diet.

What if you could feel and look better during the holiday season?

What if you could actually walk out wearing the first outfit you tried on?

I have just the trick. Join me in saying yes to positive, healthy choices this season. I challenge you to workout, eat healthy (most of the time), and feel freaking amazing by January first. Plus you get to do it all with an awesome group of people who will support you along the way. Send me a message or comment below if you’re saying yes.

Turkey Chili

This recipe is perfect for the colder weather. It’s warm, filling, and packed with protein and fiber to keep you full. Top with avocado for even more staying power!



  • 3 cans crushed tomatoes (no salt added)
  • 1 lb organic lean ground turkey
  • 1 can drained and rinsed organic black beans
  • 1 small can tomato paste
  • 2 zucchinis, diced
  • 1 red bell pepper, 1 yellow bell pepper, and 1 orange bell pepper, diced
  • 2 tsp. chili powder
  • 1 tsp. paprika
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. red pepper flake


  1. In a saucepan sprayed with coconut oil, cook your turkey until browned.
  2. Add in the zucchini and pepper and saute 3-5 minutes longer.
  3. Pour in the tomatoes and paste and let simmer over medium to low heat.
  4. Add in the beans and spices and let cook over low heat 10 minutes more.

Makes 8 servings. 

Pantry Staples

I recently moved, and realized how much I rely on my kitchen for a healthy lifestyle. Since I had to start from scratch and re-build my kitchen, I figured it was a great time to share with you some of my essentials for a healthy kitchen…


Essential One: Coconut oil Spray! I literally brought coconut oil spray from the Trader Joe’s near me to make sure I had this stocked in my apartment. I use it constantly. Ever since learning that baking olive oil at high temperatures can be bad for your health, I’ve switched to coconut oil and absolutely love it.

Essential Two: Sweet Spices. I can never get enough cinnamon, I put it on everything from apples, to Greek yogurt, to oatmeal, to my smoothies. I also love pumpkin pie spice, ginger, and nutmeg.

Essential Three: Savory Spices. These have always been key in any time of meal I make. I put red pepper flake on anything and everything, and love to make a taco seasoning for ground turkey. Some of my favorites include paprika, chili powder, sea salt, black pepper, and basil.

Essential Four: Sriacha. Ever since I tried hot sauce I haven’t looked back. It can make the blandest of meals amazing. I love it on eggs, chicken, brown rice, vegetables…pretty much anything.

Essential Five: Gluten Free Soy Sauce or Coconut Aminos One of my favorite ways to eat my veggies is mixed with this. I actually have trouble always finding gluten free soy sauce and coconut aminos so I make sure to stock up when I can find them! 

Essential Six: Natural Sweeteners Organic honey and stevia are my favorite. They are the perfect addition to Greek yogurt, coffee, or tea and must haves in my kitchen.

3 Day Refresh Pt. 2

The first time I completed the 3 Day Refresh I was pleasantly surprised. Over the past couple months, between adjusting to a move, a new longer commute, and colder weather, I’ve slowly become more and more caffeine dependent, and more and more exhausted.

I had bought another 3 Day Refresh back in September to save for a time when I truly needed it, and last Sunday after waking up and dragging myself out of bed after 10 times hitting the snooze button, drinking 4 cups of coffee and needing a nap at 5pm in the afternoon, I decided there was no better time to hit the reset button.


Here’s how round two of the refresh went.

Day One: Day one felt really easy! I wasn’t hungry at all and actually felt like I had to eat more than I wanted. I stuck to only one cup of black coffee in the morning and had a lot of energy throughout the day, with no afternoon crash. I had plenty of energy to workout and ended doing more than I had planned for because I had the energy for it.

Day Two: Day two, I woke up not hungry and felt pretty good throughout the day. I was a little hungry later in the day and craved coffee more during the afternoon but overall felt pretty good. I combined my shakeology and the vanilla fresh to make one big shake for lunch/dinner to pack to work and it was perfect! I worked out again too and felt like I had plenty of energy to do so.


Day Three: Day three was the toughest for me this time around. I felt the most hungry and had a headache for most of the day. I did take a rest day from working out and that helped with my hunger a lot. I made it through but was definitely excited for my coffee the next morning!


Results. I didn’t notice a huge noticeable difference in pictures but I feel ten times better. Last week I was dragging myself out of bed in the morning and the past couple days I’ve been beating my alarm out of bed. My workouts feel better and my energy is consistent through the day…definitely worth it! Here are some things I plan on keeping up with post refresh…

  • Less caffeine
  • Lots of fruits and veggies
  • Lots of water
  • Daily shakeology

Want to try the refresh? Head here to purchase, then shoot me a message and let me know so I can coach you through it!