Category Archives: Nutrition


CONFESSION: at the risk of sounding salesy, I definitely don’t share this shake enough.
BUT that changes now.

Reality is this superfood packed milkshake was a complete lifesaver as I went through my 6 week program (and I still drink it daily to this day).

Not only did it help CRUSH my mega sweet tooth.
It kept my energy high through a calorie deficit.
I never got sick of it cause my recipe options were endless (hello healthy frozen peanut butter cup).

Plus, it was one quick meal a day that I didn’t have to think about and could take on the go. Saving me time and money.

And trust me, I did my research. These are ingredients I stand by and I feel so good knowing I’m putting the nutritional equivalent of 5 plates of salad a day into my system.

It’s also packed with supplements I used to spend so much money on buying and time figuring out how the heck to incorporate them into my diet (things like hemp, maca, pre and probiotics, acai, chia, flax, spirulina… list keeps going).

So I’ll be over here getting my energy, clear skin, and cravings crusher in the form of chocolate pudding.

You can always try too! Message me for deets!


➡️ How to break through a plateau. ⬅️

After sharing my post about the scale recently, I started to get a lot of questions about weight loss plateaus and feeling ‘stuck’ so I wanted to share exactly what I would do if this were to come up.

Step One: Find out if you are really at a plateau. Are your measurements changing? Are you taking progress pictures? Do you visually see change? Are your clothes fitting differently? These are all indicators of progress, even if the scale may not be reflecting change. However, if everything is stagnant, move on to step two.

Step Two: Dial in on what you’re doing. Have you been tracking your nutrition? Are small bites here and there sneaking in? Are you not as consistent with your workouts? Do you fall off track on the weekends. Tighten everything up and see if that makes a difference. Here’s an example… I haven’t been measuring my sweet potatoes or almond milk creamer. Not a huge deal, but my first step will be to track those more closely.

Step Three: Change ONE thing at a time. If you are in fact sticking to your plan 100% and not seeing change it’s time to switch things up, but it’s best to do it slowly, and one piece at a time. This is when a coach will come in handy to decide if you need to either increase or decrease intake and by how much.

Step Four: Be PATIENT. Change will take time so slow down and trust the process. Once you’ve made one change, give it a week or two to see if it’s working. If it is, awesome, if not, go back to step one and start from the top.

Got questions about your current nutrition? Comment below or drop one thing you’re currently struggling with? Always here to help. 👯‍♀️


Hi I’m human too. 👋

On Sunday I finished round two of the 6 week program I’ve been testing out. Because I was in the test group for it we had to report our starting and ending weight for the program.

Cue anxious twitch. 😬

The scale and I don’t always get along. For a long time, I would let a morning weigh in dictate the entire course of my day. Then, I learned better, eased myself off of my addiction to the scale and gave up weighing in entirely.

So when we started this program and had to report our weight, fear crept in. I weighed in, beat myself up for the number, but vowed that it would just be a starting point.

When I stepped on the scale at the 6 week mark, I had to give myself a pep talk.

I had worked hard. I was feeling amazing. I was not going to let a number on the scale determine how much progress I made.

For the first time I let it just be a number and continued forward.

Today when I stepped on it again, it hadn’t budged in 6 weeks. At all. And I’m going to be honest, panic set in. I started discounting all of my hard work. I felt frustrated. Questioned if I should switch things up.

Then I gave myself a reality check. My inches are down. My progress pictures showed change. I feel better. I am happier. My clothes fit better. My energy is up.

And I don’t need a number on a scale to tell me that.

Focus on your health physically and mentally… the rest will fall into place. ✌️


Transform :20

Conquer your Mind…. TRANSFORM your life.

Have you tried to commit to a program before but failed because your MIND got in the way?

Do you want to incorporate workouts into your day but struggle finding the TIME to make it happen?

Do you need guidance on how much of what foods to eat to reach your goals?

Do you crave a little extra MOTIVATION and ACCOUNTABILITY along your journey?

Then I have just the thing for you! This past fall, I was lucky enough to test out our newest program. You’ll tackle fitness, nutrition, & mindset, AND it’s only 20 minutes a day!


Here are my results from just 5 weeks of the program.

It’s you, Shaun T, and a Step, 6 days a week for 6 weeks. After 5 minutes, you’ll be out of breath, at 10 minutes you’ll be sweating, in 15 minutes you’ll be looking at the clock, and by minute 20, you’ll be done and proud of yourself.

The best part is you’ll be doing the program in real time with new workouts every day. No repeats, no do-overs.

Here’s how it works: 

  • Each day Monday through Saturday you’ll complete a 20 Minute workout.
  • You’ll journal your progress, nutrition, and most importantly your mindset throughout your complete transformation.
  • You’ll test your “transformers” daily to track your fitness progress.
  • You’ll be guided with EITHER a portion controlled nutrition plan OR Mindful eating plan.
  • You’ll check in with our private VIP accountability group to share wins, chat about struggles, and stay accountable through your program.

Who is this program for?!?!

This program is literally for ANYONE looking to transform their life. Whether it’s improving your fitness, managing your nutrition, or mastering your mindset. This program has something for everyone.

Because the workouts are only 20 minutes a day, they fit perfectly into a BUSY schedule. You don’t need a ton of space or equipment and the simple nutrition plan makes it easy to follow with the chaos of life.

This is the perfect program to get you out of your healthy living rut OR start your fitness journey from scratch.

What are the workouts like? 

Because the workouts are only 20 minutes, they are intense and pack quite a bit into the short period of time, BUT there is a modifier throughout the entire program and you are able to go at your own pace.

The only equipment you’ll need is your body weight and a step.

Each day is a bit different.

Mondays start off with BURN to burn off the weekend and kick off the week on the right foot.

Tuesdays are FASTER and they are just that… fast, speed, agility, and endurance.

Wednesdays are about getting STRONGER as you’ll focus on body weight strength building movements at a bit slower of a pace.

Thursdays are all about POWER and pushing your body to find both your physical and MENTAL power and break through plateaus.

Fridays are CUT and are the perfect combination of strength and endurance.

Saturdays are all about BALANCE and is the perfect way to close out the week. You’ll stretch, sculpt a strong core, and set the tone for your weekend.

Sundays are your rest day and the perfect way to reset for the week.

How do you get started?! 

Transform :20 launches exclusively on  Beachbody on Demand on April 1, 2019, with VIP Early Access starting January 14, 2019. Offers will be available on December 4, 2018.

If you’d like to be on the waitlist to reserve your spot in our VIP test group please send me an email to [email protected] with the subject line: transform20


I also wanted to share a glimpse into my personal journey with the program. 

Reality is earlier this year I hit rock BOTTOM.
I wasn’t working out.
I was more depressed than I had ever been. 
I couldn’t gain control over my nutrition.

I was a failed coach going through the motions, and when I was first asked to be in the test group for our newest program I ALMOST TURNED IT DOWN.

A common theme that has shown up in my life….
I didn’t feel WORTHY enough to do it.

I didn’t deserve to be chosen. I was the crossfitter who happens to be a beachbody coach. Who was I to get this incredible opportunity?

I decided I had two choices, I could turn it down, nominate someone else and let the opportunity pass me by OR I could do something I have the hardest time doing.

I could put myself first.
Show up confident and proud.
Give every piece of my heart and soul to this program.

Thank goodness I said YES. This is my 6 weeks progress and I’m still going.

Fitness has always been THERAPY for me. But this time it was more.

I committed to changing my mindset. To showing up on the days I didn’t want to. To see things through, not just for myself but for ALL of the people watching, who I would take with me on this journey in the future.

I fought anxiety.
Negative voices.
Urges to cheat.
Obstacles along every step of the way.

But one thing I learned….
These at home workouts actually work 😉

That and I had everything already inside of me that I needed to transform my life… what I was missing was the motivation and words I needed to hear every step along the way. Shaun T thank you for gifting that to me.




I have to be honest…. I HATE sharing my before and after pictures.

I hate admitting that I completely lost myself this past year.

I look at the before picture and tear myself apart. 
True transparency, I will forever be a work in progress on this self love thing.

BUT that being said this program has COMPLETELY TRANSFORMED my life.

Over the past year and a half, I slowly lost myself.
I lost my passion for fitness.
I lost control of my nutrition.
I started to doubt if I would ever get it back.

And then the opportunity to test out this program came to me.

I went all in.
Pushed myself.
Trusted the process, even when I was hungry, tired, and frustrated.

First my mindset shifted.
Then my body started to change.
Then my fitness shifted.

This program was an absolute game changer for me and exactly what I needed at the perfect time.

So I want to be the one to share it with you, at exactly the right time. And honestly, if I can inspire just one person to transform their life too because I shared these pictures that make me panic… I’m gonna suck it up and share…

Over and over again.

You ready to TRANSFORM your life too?!

VIP launch to get early access is here! If you want all the deets request to join my PREP GROUP here 💛