Birthday Workout!

I’ve never been a huge fan of celebrating my birthday. Something about all the attention on me, just never appealed to me. I will however, celebrate my birthday with a workout! Since my birthday was this past Monday I figured why not make today’s workout full of some of my favorite exercises…enjoy!


Can’t stick to a diet no matter how hard you try? Check this out.

Today I want to talk to you about a very sensitive and challenging issue.

I see too many women in my life and work constantly struggling with food and their weight, and today, if you fall into this category, I want to talk to you…

I want to talk to those of you who are:

Constantly searching for the perfect diet,

and constantly falling off the perfect diet,

Constantly swinging between “this time I’ve got it,”

and “oh crap, I suck, I’ll never get this.

and always feeling “good” or “badly” about yourself,

depending on what fits in your closet, or how well you ate that day.

More than anything, I want to talk to those of you who feel like dieting or weight management are a full time job — think about how much more full your life would be, if food didn’t take up so much time and energy.   

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Isabel Foxen Duke, my friend and founder of Stop Fighting Food, is committed to helping women break out of this tiring cycle.

Unlike other food or body experts, Isabel doesn’t think this is an issue of will power or finding the right diet.

She spent years studying women’s behaviors with food, and discovered that it’s our beliefs and thoughts about food and weight that keep us stuck in the diet-binge cycle — and it’s in changing our thinking that we can find a way out.

I know it can feel like a lot. A little over a year ago, I was at my breaking point. I felt like an absolute lunatic with my food. I knew what to eat, and why I should eat, but for some reason or another, I couldn’t help but dream about chocolate all day long. I’d start a diet; it would go well until Friday. Friday night would come and my efforts would demolish. I’d let my guard down, and suddenly there was no stopping me. At this point, I was a health coach myself, and yet I couldn’t manage to get a grip on my own health.

All I wanted was to love my body, eat well, and nourish myself, but I couldn’t put the pieces together. Frustrated, and downright miserable, I turned to Isabel. Isabel did for me what dietitians, therapists, and eating disorders specialists couldn’t…she could relate to me. She was real with me. Honest. Sincere. She told me exactly what I needed to do to be a normal person around food, and even if I didn’t want to hear it, or do it, she pushed me to get it done.

If you’re over the diets and want to finally start thinking differently, you can check out Isabel’s free introductory video series here.

Isabel’s unique voice in the “emotional eating” space has helped thousands of women all over the world (even Ricki Lake is a fan!) and I’m personally a proud supporter of her work.

You don’t have to live your life clinging desperately to diets, only to end up with your fingers in a jar of Nutella at the end of the day

Here’s the link again if you want to check it out and sign up if you’re into it!

Also don’t hesitate to shoot me a message if you want to know more about my personal experience working with Isabel! I have nothing but the best things to say about her!

Chocolate Coconut Brownies

Here is a recipe for your sweet tooth! These brownies are paleo, gluten free, and grain free! Hope you like them…



  • 1/3 cup cocoa powder
  • 1/4 cup almond flour
  • 1/4 tsp. sea salt
  • 1/4 tsp. baking powder
  • 1/4 cup honey
  • 1/4 cup almond butter
  • 2 eggs
  • ½ cup pumpkin
  • 1 tsp. pure vanilla extract
  • ½ cup unsweetened coconut flakes
  • 2 tbs. coconut butter (or manna)


  1. Preheat your oven to 350 degrees.
  2. In a mixing bowl combine your cocoa powder, almond meal, sea salt, and baking powder.
  3. Slowly mix in your honey, melted almond butter, pumpkin, and eggs.
  4. Lastly mix in you coconut flakes. 
  5. Pour mixture into a greased 8×8 baking pan and bake at 350 degrees for 25 to 30 minutes.
  6. Once out of the oven, melt your coconut butter and drizzle over your brownies.
  7. Place the brownies in the refrigerator about 30 minutes until coconut butter has hardened.

Makes 12 brownies



My Plan to Recommit

Several weeks ago, I made a huge life change. I moved about 50 minutes away from where I grew up, and was living. To some, this may seem like absolutely no big deal at all, and to me, while it excited me, it didn’t seem very far. How different could things be?


Then I moved and realized just how much of a routine I was stuck in. To be honest, this excites me. I love my new home, my new location, and am so excited about a bunch of upcoming opportunities, but at the same time, the transition has taken longer than I thought, and has taken a bit of a toll on me.

Nothing major has happened, but I’ve found that little healthy habits I tend to stick with have slowly started to slip away. That doesn’t mean I’m sitting on my couch or eating oreos all day but I’ve stopped doing little things like meal planning ahead, Sunday meal prep, taking my fish oil daily, drinking enough water, mobility work, drinking Shakeology every day etc…and I need to get back to it. 


My favorite co-pilot for my new commute.

So I wanted to share my plan for all of this week you. I’ve decided to set some goals for the next couple weeks to get me back on track. Here are my goals for the next two weeks…

  • Continue participating in challenge groups (send me a message if you want in! I have one starting September 15th)
  • Get to CrossFit at least 4 days per week
  • Commit to at least one day of running/cardio per week
  • Complete 2 days of additional accessory strength and skill work per week
  • Take fish oil daily
  • Spend 10 minutes on mobility daily
  • Drink my Shakeology daily
  • Follow my meal plan
  • Complete the 3 day Refresh this coming Friday through Sunday (again if you want to do this with me, send me a message!)

Now, you tell me….what are some of your health and fitness goals for the upcoming weeks?


P.S. My friends and I are starting a 21 Day Challenge group on September 15th and October 6th. We all check in daily with a healthy meal and workout picture and motivate each other to get healthy and fit. I only have 3 spots left on my team in the 15th group so please let me know ASAP if you want in. Anyone can join and it is totally free, you just have to be willing to participate daily :) 

If you’re interested in joining me on the 6th as well, please let me know. I only have a limited number of spots on my team, and they’ll fill up fast! All I ask of you is that you be willing to be honest, work hard, and check in daily with us. 

How do you get in? Add me as a friend on Facebook and send me a message there or send me an email to