𝐁𝐚𝐤𝐞𝐝 𝐒𝐭𝐮𝐟𝐟𝐞𝐝 𝐏𝐨𝐫𝐭𝐨𝐛𝐞𝐥𝐥𝐨 𝐌𝐮𝐬𝐡𝐫𝐨𝐨𝐦𝐬

Do you think I eat salads all day long? NOPE!!!

I have a dietician that creates menus for my Macro group. This one is cleanse-approved, even though we eat it regularly, but store it away because next month a cleanse with 30-day reverse engineering our diet is gonna down !!! We are starting 2025 feeling refreshed, lighter and leaner. Basically we will be in fighting form :)

𝐁𝐚𝐤𝐞𝐝 𝐒𝐭𝐮𝐟𝐟𝐞𝐝 𝐏𝐨𝐫𝐭𝐨𝐛𝐞𝐥𝐥𝐨 𝐌𝐮𝐬𝐡𝐫𝐨𝐨𝐦𝐬

Ingredients:

1 tbsp. of olive oil

1 clove of garlic, minced

2 large portobello mushrooms, cleaned and rinsed, salt and pepper to taste

5 Fresh basil leaves

1 large tomato, grilled or toasted and diced

1 yellow pepper, grilled or toasted and diced

Salt and pepper to taste

Opt: parsley and chives to garnish and balsamic glaze to top

Directions:

Combine oil and garlic in a small bowl and drizzle over mushrooms. Place mushroom caps side down on an oiled baking sheet. Season with salt and pepper and then arrange tomato, basil and pepper mixture in a circle on top of mushrooms. Bake at 450 until done. About 8–10 minutes. Garnish with parsley, chives and balsamic glaze if desired.

Serve this with chicken, grilled shrimp or fish, or a steak. It would bee good with grilled tempeh or tofu too!

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Ginger Shiitake Chicken

I love a recipe that I can prep early in my week and look forward to all week long! This recipe is one of those You can pair this chicken with stir-fried vegetables , cauliflower rice, vegetable noodles , or rice of your choice to make a complete meal! Simple!

Ginger Shiitake Chicken

Serves 2

Ingredients

Parchment paper

Nonstick cooking spray

2 raw chicken breasts, boneless, skinless

Paper towels

½ tsp. garlic powder

½ tsp. onion powder

4 cups thinly sliced shiitake mushrooms

4 green onions, thinly sliced, green and white parts separated, divided use (I omit these because of onion allergy)

4 cloves garlic, finely chopped (and these )

1 (1-inch) piece fresh ginger, finely chopped

1 cup whole milk (5%) plain Greek yogurt

2 Tbsp. reduced-sodium soy sauce

1 medium lime, juiced

¼ cup chopped fresh cilantro

Instructions

1. Preheat oven to 425° F. Line a large baking sheet with parchment paper. Heat a cast-iron (or nonstick ovenproof) skillet over medium-high heat; lightly coat with spray.

2. Pat chicken dry with paper towels. Season all over with garlic powder and onion powder. Add chicken to skillet; cook for 3 minutes. Flip; place skillet (with chicken) in oven. Bake for 13 to 15 minutes, or until a thermometer inserted in thickest part reads 165° F.

3. While chicken bakes, heat a large nonstick skillet over medium-high heat; lightly coat with spray. Add mushrooms; cook, stirring occasionally, for 4 to 5 minutes, or until browned and tender. Add white parts of green onions, garlic, and ginger; cook, stirring frequently, for 1 minute, or until fragrant. Remove from heat. Add yogurt, soy sauce, and lime juice; stir until well combined.

4. Place chicken slices on top of your base; divide mushroom sauce evenly over chicken. Garnish with green parts of green onions and cilantro. Enjoy!

Are you team leftovers or like to cook fresh each night? I’m 1000% team leftovers!!!

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Chickpea Salad

I don’t know about your pantry, but we always have beans and legumes in there. High in fibre (12.5g per cup), some protein and great source of carbs.

Chickpea salad

Ingredients

3 Tbsp extra virgin olive oil

3 Tbsp lemon juice, from 1 large lemon

1 TBSP red wine vinegar

1 garlic clove, minced

sea salt & black pepper

1 ½ cups cherry tomatoes, halved

1 Cucumber, halved & sliced

15 oz chickpeas or garbanzo beans, drained & rinsed

½ medium red onion, thinly sliced

1 avocado, cubed

goat cheese or feta cheese, to taste

Pair with 4 oz chicken or steak, 3 soft boiled eggs or baked tofu and a bed of greens and you’ve got yourself a balanced meal with over 30 grams protein! Remember 20 grams is the minimum needed for muscle protein synthesis!

Who’s going to try this? This is perfect for vegetarians, you don’t have to add any animal protein to this!

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Salted Caramel Banana Muffins

These were such a hit in my Wellness page on FB (Join here if you aren’t in it already that I am sharing the graphic here so you can download it. You will want this on repeat!

Ingredients:

4 large bananas

1/2 cup coconut sugar

1/2 cup coconut oil

2 eggs

1/2 cup of oat flour

1 1/2 cups of Salted Caramel Protein Powder (order here if you don’t have this)

1/2 tsp of baking soda

1 tsp of baking powder

1 tsp of pure vanilla extract

1 cup of sourdough starter

1/2 cup of nuts (optional)

1/2 cup of chocolate chips (optional)

Instructions:

Preheat oven to 350 F

Mash bananas. In a mixer, cream bananas with sugar and coconut oil.

Beat in eggs, flour, protein powder, baking soda, baking powder, vanilla extract and sourdough starter.

Stir in nuts and chocolate chips if using.

Pout butter into muffin tin and bake at 350 F for 15 minutes.

🎃 Pumpkin Salted Caramel Overnight Oats 🎃

Overnight oats have so many benefits… great carb source that will fill you up rather than have you starving 2 hours later (like rice for example). It also can be Gluten Free and protein can be added without changing much add all. I like adding 3 TBSP Egg Whites or 1-2 scoops Life Shake for added protein so it’s a complete macro meal!

Try this!

Ingredients:

½ cup old-fashioned oats

½ cup milk of your choice

¼ cup canned pumpkin puree

2 scoops of Salted Caramel LifeShake (or Vanilla and use caramel extract)

½ tsp ground cinnamon

Opt toppings: chopped pecans, pumpkin seeds or a dollop of Greek yogurt

Directions:

In a mason jar, combine oats, milk, pumpkin puree, cinnamon, LifeShake.

Stir well to combine all the ingredients until the mixture is smooth.

Cover the jar with a lid & refrigerate overnight (or for at least 4 hours) to allow the oats to soften and the flavors to meld.

In the morning, give the oats a good stir and add your favorite toppings, such as chopped pecans, pumpkin seeds, or a spoonful of Greek yogurt.

Enjoy chilled, or you can warm it up in the microwave for 30-60 seconds if you prefer a warm breakfast.

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

No-Cook Swiss Oatmeal

Planning breakfasts that feed a crowd and are easy to grab and go is what I plan for because I never know when a random sleepovers will happen, or I’ll be rushed and short on time. Here are some of my favorite breakfast planning tips:

Don’t be afraid of repeating - I like to plan two recipes for breakfast and alternate them throughout the week. Simple!

Remember carbs + protein in the morning to keep you fueled all day.

Make it delicious, not depriving. You want to wake up looking forward to your meals!

Here is a breakfast I have on repeat often, especially in the mountains . Is it just me or does oatmeal & mountains go hand in hand?

.

No-Cook Swiss Oatmeal

Serves: 4

Ingredients

2 cups dry old-fashioned rolled oats, gluten-free

3 ½ cups unsweetened almond milk

3 ½ cup reduced-fat (2%) plain Greek yogurt

2 tsp. pure vanilla extract

2 tsp. ground cinnamon

2 cups chopped strawberries

1 large banana, chopped

1/4 Tbsp. sliced raw almonds

Instructions

Place oats, almond milk, yogurt, extract, cinnamon, strawberries, banana, and almonds in a medium bowl; mix well. Soak, covered, in the refrigerator overnight. Divide evenly into 4 mason jars or plastic containers to grab and go each morning.

What’s your breakfast plan for the week?

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

What I eat in a day...

I get asked what I eat A LOT…

So here’s a random day with a picture of part of it.

Brekky - Blueberries , Life Shake (20g protein) & Collagen-9 (10g protein - this is a complete collagen so you can count it towards your protein goals) Life Shake can be found HERE, and Collagen-9 HERE.

*Beachbody, Isogenix, and Vital Proteins DO NOT COUNT towards protein goals, they are incomplete proteins

1st snack - Shaklee Peanut Butter Crisp Snack Bar (10g protein, 130 calories, enough to hold me over between meals, but not too much that I’m too full for the next meal)

Lunch - Calamari (22g protein) salad w/ balsamic (Calamari steaks from Costco and $4.99 / pound )

Dinner - Beyond Meat Burger (20g protein) (purchased from Costco) & Zucchini (purchased from Trader Joe’s)

2nd snack - veggies & ⅓ avocado

Beverages - Water only! It’s been said, if you water has calories in it, it doesn’t count towards you water intake, but if you’re reaching ½ your body weight in ounces, I’m not worried about this. For example, I weight 128 lbs so I need to drink at least 64 oz of water a day, factoring in more if it’s really hot, or if I exercised.

So that’s about 80+ grams protein which is reasonable, but could be higher. Veggies and carbs have protein too, you just have to choose wisely. I love Dave’s Killer Bread for this reason; especially with my son Matthew because all he wants are carbs - rice cakes, tortillas, cereal, bread .

8 yrs ago I started supplementing with protein shakes at the suggestion of my doctor because I wasn’t getting enough. I find this to be the case with 95% of the people I train. How’s your protein intake??? Reach out with questions!

What breakfast looks like for my 13 yr old

A few days ago I posted Tyler's brekky in my stories because I get tons of questions about what I feed my kids for breakfast. Matthew is 9 yrs old and my carb kid...he could live on bread, pasta, cereal, oats (this is a new addition) and tortillas forever and life would be good (do we fault him???), so it's a struggle to sneak protein in. I will always opt for high protein options for this reason.

He picked out these “Egg’Wich” bun-less sandwiches at Costco and when I saw they had 17 grams protein, I BOUGHT TWO! However, when it came time to eating them, he realized it’s not a McDonald's Egg McMuffin (with bread on both sides) and can't be bothered to eat it. But, those that know me know we don’t waste food and I don’t make different meals for each family member, my motto is “Eat it or Starve”. Might sound harsh, but my pediatrician taught me this early on in motherhood and Bless Her. I’m so thankful she did.

Tyler (my 13 yr old) loves these and will happily eat the entire box if I let him. I would choose these for my pwn breakfast except "spices" as an ingredient is too vague and could have garlic and onion, which I’m allergic to.

Here's what I look at... NOT THE PICTURE (although that sold Matthew ). Flip it around and see that the first ingredient is EGG and second is Sausage. YAY for both of those being "whole ingredients" and not Sugar or Starches.

Then, the macros. If you're following portion fix containers (if you aren't message me and I can get you started, it makes things super simple and it's how I coach ALL my nutrition clients - macro eating) these are 1R, 1B. 17g protein, 3g carbs, 12g fat, only 1g sugar (and it's not "added sugar" - WIN) and 190 calories. Still low enough calorie to put this on top of Dave's Killer "thins" which gives you another 80 cal, 4g protein, 3g fiber, 3g sugar and only 2g fat. This is a solid breakfast choice and can be ready in 3 min flat from freezer to plate! No one is too busy for that and you're only adding 1Y to the combination!

Life Shake is always a great option and both my boys drink it, but make sure you add additional food to it so you get more calories. Generally you want to eat at least two, or more, containers together for a meal. So adding ½ a banana (I add a full for my 13 yr old and my husband), frozen zucchini, frozen cauliflower, PB2, etc will make it more calorie dense to hold you over. With 20 grams protein, you don’t need to focus on more of that.

Make sure your brekky is enough calories to sustain you until lunch with at least 300 calories.

Summer Road Trip Food ideas...

Planning a quick weekend road trip, or venturing back into the world of travel?? Wherever this summer takes you, make sure that your snack game is strong so your nutrition and health can still have priority! Road, air or sea - travel always has unexpected surprises and delays!

Here’s a list of healthy, portable snack options to hold you over until your next meal. My top 5 are:

1) Hard-Boiled Eggs
With 77 calories and 6 grams of protein per egg, hard-boiled eggs are an easy travel snack you can eat with your bare hands in a pinch. Try sprinkling an umami seasoning, everything bagel salt or another flavored topping for some extra pizazz (at home), or save salt and pepper packets form gas stations or takeaway orders.

2) Jerky
Beef jerky provides protein along with micronutrients. To reduce the sodium try turkey, chicken, or plant-based options! There are so many varieties to try; this is an easy to eat, easy to pack must have and plenty of flavor! We always have this in our backpack when we hike!

3) Protein Bars
Protein bars are a quintessential travel snack, but the sugar and artificial flavoring can really kill your clean eating plans. Look for bars that have 6g of sugar or less and an ingredients list that you can actually read! (If you can’t pronounce it, you probably shouldn’t be eating it) #truth Granola and Protein Bars can be sneaky and have the nutrients of a Snickers candy bar so for sure READ THE LABEL. I love Beachbody’s Beachbars and there are 3 delicious options: Chocolate Cherry Almond, Chocolate Peanut Butter (both whey) or Chocolate Almond Crunch (vegan and tastes like a s’mores).

4) Nuts
Nuts are a nutrient-dense snack, so pack some before you go! Pistachios are a great option because they can be considered a complete protein, meaning they contain all nine essential amino acids in one little snack! If you like flavored nuts, skip the store-bought version and try making your own, you’ll thank yourself! You’ll be able to control the sodium levels and notice that a sprinkling of seasoning goes a long way. WATCH YOUR PORTIONS. Reasonable portion sizes are: 20 pistachios, 12 almonds, 8 cashews or walnuts, 10 pecans or 14 peanuts. Shocking how little right? I bet we are all thinking “woah, I had a week’s worth in one sitting”. That’s why portion sizes matter. We might not be getting results because we don’t know any better :) I’m here to help!

5) Cheese Sticks
Snack cheeses like string cheese and Babybel provide protein and calcium for under 100 calories per serving. These are great to pair with a piece of fruit to offset the sugar content. They are best, however, for short trips - like most perishable foods, you’ll want to eat cheese within two hours of taking it out of the fridge. Don’t overdue it or have this every single day because cheese can also stop you up in the toilet area :) That’s no fun on road trips.

Best advice when you travel and something I ALWAYS do - add veggies to EVERY SINGLE MEAL; even brekky! I find vegetables super hard to find when I’m traveling and I never get enough fiber (women want 25 grams a day and men, 35 grams) so if I eat then when they’re available, I don’t pay the price later when options are sparse.

What other tips do you have?

Summer Potluck Recipes

Click to download!

There’s nothing like the dreaded “Bring your own…” at the end of a summer invite to really get you sweating! What does the host like? What is the theme of the party? Should I bring hot or cold?

Look no further because the ultimate Potluck Recipe Guide is here! Flip through the PDF below to get my favorite summer recipes to serve a crowd. Whether it’s a cookout, birthday party, barbecue or beachy lunch - I think you will find something that you love!

Open the PDF and let me know, what recipe are you excited to try?

Taco Tuesday, Taco Thursday, any day is Taco day!!

I mean, really, why do we restrict tacos to days that start with “T”??? I want to break this habit and start new memes that say “every day is taco day!!!!” ha! So, I’ve complied my favorite recipes together and shared them with you for free! ;) You’re welcome in advance because your mouth is going to water and your friends are going to be impressed!!! Enjoy! I’d love to hear what your favorite recipe is!

Spicy Butternut Squash Soup

I love a good soup for meal prep and this one makes enough for the whole family or a week of lunches! You can whip up a pot of this Spicy Butternut Squash Soup on the weekend and then look forward to eating this flavorful, rich soup all morning 😉 If you don’t love spicy foods, just omit the red pepper flakes, it’s super easy to modify!

Ingredients

• 2 tbsp olive oil

• 3 medium onions, chopped

• 4 garlic cloves, finely chopped

• 1 medium butternut squash, peeled and seeded, cut into 1” pieces

• 5½ cups low-sodium organic vegetable broth

• 1 tsp crushed red pepper flakes

• 3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)

• 6 tsp reduced-fat (2%) plain yogurt 

Instructions

1. Heat oil in a large saucepan over medium-high heat.

2. Add onions; cook, stirring frequently, for 8-10 minutes or until onion is translucent.

3. Add garlic and cook, stirring frequently, for 1 minute.

4. Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.

5. Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.

6. Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.

7. Season with salt and pepper if desired.

8. Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.

Yields: 6 servings.

Ultimate Portion Fix Containers: 3 Green, 1 tsp

2B Mindset Plate It: A great FFC as part of lunch

7 ingredients to Yumminess!

This is one of the easiest, tastiest muffins and it’s so dense, you will be full! I love this as a side to breakfast with Ultimate Portion Fix or 2B Mindset!! it’s also a great snack during the day!

Ingredients:
2 ripe bananas, the riper, the sweeter
2 extra-large eggs (large will do, but I like the extra protein)
2 c old-fashioned oats
1 c plain greek yogurt (look at protein and sugar on the side, you want high protein, low sugar)
½ c maple syrup or honey (if you use vanilla yogurt, or extra ripe bananas then cut this to ⅓ c)
1 ½ tsp baking powder
¼ c chai seeds (you do not need to soak these, just dump them in)
** top with nuts, seeds, oats, chocolate chips, or nothing, they’re pretty as is. I chose chocolate chips as my topping, but once I made these, the batter was plenty sweet so I never added them. If you know me, you’re probably questioning my mental health or thinking someone took over my blog. It’s true, I passed on chocolate. Don’t expect me to do it again :)
** I wish I added Vanilla Whey Shakeology, I will in the next batch. It’ll help sweeten it if you’re cutting the sugar (which I always encourage)

Directions:
1) In no particular order, dump everything in the blender! Don’t you love that, easy as can be! Get your kids involved, this is that simple.

The order doesn’t matter, i did bananas, eggs, oats, yogurt, seeds

How beautiful if this? I hate waiting for chai seeds to soak. Glad that’s not involved!

2) Blend 2 minutes or until it looks very well mixed. If you have some on the edges that didn’t get mixed in, you can stir it and blend again, or grab a spoon and eat it. I opted for the second options. YUM!

3) Pour in 12 lined muffin cups, or straight into silicone muffin holders. Anyone ever used these? Thoughts? I’m nervous to try, I don’t have a lot of faith in the sides not to go limp and spill batter.

I could have easily eaten this whole thing and never cooked them. No one would know expect you and I!

But, I poured 12 muffins and opted to pass on chocolate chips since it was plenty sweet. This is why it’s important to taste your batter :)

If your blender looks like this, you know it was DAMN DELICIOUS!!!

My kitchen smells good and before I had a chance to portion out breakfast for tomorrow and freeze the rest, my kids ate 4. Gone in 5 minutes flat. Glad this was simple since I’ll likely be making more in 2 days!

4) Cook at 175 celsius for 20 minutes. Stay near by so you can keep an eye on them and enjoy all the smells!
**Bananas can be replaced with sweet potatoes or pumpkin. Both would be delicious year-around, but especially in the fall.

How to easily cut the sugar

🍬 Let’s talk sugar 🍬

You might think you’re avoiding it, but sugar can be sneaky! Low-fat and “diet” foods often contain extra sugar to help improve their taste and to add texture in place of fat. It’s in everything! I’m talking breads, cereals, sauces, salad dressings, yogurts, soups, crackers… the list goes on.

Start checking your ingredients list for anything ending in “ose” - glucose, sucrose, fructose, lactose, maltose… These are all forms of sugar, as are syrups like corn and rice syrup. The closer to the front of the list, the more sugar the product contains. So, as we plan for the week and map out what our meal plans will look like, here are some small changes you can make that will have a BIG impact:
🍬 Skip sweetened yogurt and go with plain instead
🍬 Leave the sugar out of your morning coffee/tea - try a dash of cinnamon or unsweetened vanilla almond milk instead
🍬 Avoid anything that says “diet” on the label
🍬 Choose fruit when you’re feeling a craving for something sweet - I love apple slices with peanut butter and pumpkin seeds!

How do you make sure you’re skipping extra sugar? Do you need to incorporate any of these tips? Have any tips to share with us?

Juicing for beginners!

Juicing for beginners…

You may already know about juicing, but it’s new to me. I’ve done the 3-Day Refresh probably 20 times and never tried the 3 juicing recipes in the back of the booklet, until now :) Here are my takeaways…
1) yes juicing helps you lose weight because it’s so low in calories, but there’s no protein, it’s high in sugar (from all the fruit and without that no one would drink it) and the fiber is extracted and thrown away.
2) It’s very trendy right now, but is it a sustainable way of living? How do you socialize and travel and sustain this way of eating?
3) How do you have energy for workouts? This seems the approach to skinny and quick fix, not being strong and having a healthy heart from getting cardiovascular workouts in.

I’d love to hear your opinions because the only people I know that do it are not enjoying it, but feeling it’s merely the “only way” to lose weight and torturing themselves through the process. That. Is. Not. Living! And they are GRUMPY! Just sayin!

I’m sharing the recipes, photos and macros below so you can have a go at them and see what you think. During the refresh, this is brilliant, but for day-to-day living, please eat the fiber, carbs, protein and get your workout in. You want to be healthy from head-to-toe, including your heart.

Zing Juice

My husband loved this one and my oldest did too. They both added 2 slices ginger to theirs and said they’d do it again. I had no ginger, no the biggest fan, and it was, just ok. It is double the calories of Kalange juice, but it’s also lots more juice, but also 2.5 x the carbs. People forget fruit = carbohydrates and for less carbs I could have 2 pieces of Thins Wholemeal bread.

Macros: 65 calories, 1 g protein, 20 g carbs, 13.5 g sugar, .5 g fiber, .5 g fat

Kalange Juice

I thought this was tasty, but it’s such little juice. My husband had trouble stomaching it and I gave him extra orange since he’s not on the cleanse. I thought 1 slice of ginger was plenty. It’s lower calories than the other two because it’s very little juice. Maybe I’m supposed to add water to this? Again, I’m a newbie!

Macros: 31 calories, 1.5 g protein, 8 g carbs, 4 g sugar, 0 g fiber, 2.5 g fat

Beet The Clock Juice

This one I was most excited about … but probably my least favorite. Not sure what happened, but lackluster. Made the most juice of any of them though. So wanted to love it!

Macros: 60 calories, 1.5 g protein, 18 g carbs, 13.5 g sugar, .5 g fiber, 0 g fat

Cleanse Day 3 - FINAL DAY!!!

From top to bottom, left to right:
1) Breakfast - Water first + Shakeology with your favorite fruit, or if you’re blending it, ½ banana makes it soooo creamy. Did you know, cauliflower can replace banana in shakes and still give it creaminess without sugar and you can save a purple container for later? I learned this fact watching Rachel Ray on tele :)

2) Fiber sweep (am snack) - I swear they’ve made this more lemon-y. This used to be my least favorite part and I don’t mind it at all!

3) Lunch - I’m consistent, what can I say?? Vanilla-nutter bowl with blueberries (1 fruit) and red peppers & cherry tomatoes (1 veggie). Had trouble eating all this in one sitting so saved ½ my bowl for post-nap. Maybe my tummy is shrinking because I can out eat my husband sometimes. ha! It’s amazing how tired I feel when I’m cleansing. 1) it’s less calories so I don’t have the same fuel for my body, but 2) my body is cleansing and working hard so I tend to listen up and nap. One-and-a-half hour nap felt AH-MAZ-ING!

4) Beet the Clock juice (pm snack) - Day 3 and this is the one recipe I was most looking forward to! Enjoyed it with a cup of cherry tomatoes on the side (1 veggie). I’m ready to pack this juicer away though; I’m sick of cleaning this machine. Tried all 3 juices in the booklet and this was my favorite; however, my husband enjoyed them all way more than I did. Macros and juicing details are here. Are you a fan? See 3-Day Refresh recipes here.

5) Dinner - Last Vanilla Fresh of the cleanse; pretty sad about this. :o( I seriously love it y’all and would buy it if the packets were sold separately. Went back to the spinach salad because it’s a lot of food so it takes just as long to eat as the family, especially with the incision in my mouth. But I love all these veggies and it’s a favorite to finish with. I went out with a bang!

Well, that’s a wrap! Looking forward to my results tomorrow!! I can already tell I’m sleeping better, but excited to see what the scale says. You can read about Day 1 here, and day 2 here.

Transform :20 | Week 6 | Day 7

As Shaun T says, you’re done, but you’re never finished - AMEN TO THAT!!! There are 365 days in the year, 52 weeks. This was only 6 of those 52, what will you do the other 45 weeks between now and Feb 25 2020?

In a lot of ways, your transformation is all about getting stronger, faster, and more able to KEEP GOING on your fitness & nutrition journey. What does that look like for you? Will you do another round of Transform :20 or fire up Beachbody On Demand to see what other programs peak your interest. Need some guidance? Reach out and I’ll help you pick, or we can create a hybrid together - this is my speciality!!

Now for the fun part!! Today it’s time to take our “after” pictures and take our new measurements. You’ve earned your progress and it’s recognize all your hard work! You can enter the Beachbody Challenge Contest, and you’ll not only have the chance to win big cash prizes, but you will even receive a free gift (while supplies last - 1 per year). Go to BeachbodyChallenge.com for details.

Don’t forget to film your final 1-minute challenge like you did way back in Week 1. The idea is to submit them side by side, so we can show off to each other how far we’ve come.

One final thing: THANK YOU. Thank you for joining me, supporting each other, motivating me on hard days, showing up for yourself every day and for not letting life get you down, or stop your progress. Life is busy, it’s surprising, but it’s ours and how we chose to live it out impacts our health, our mindset, and other’s health and mindset in our house. You can’t change other people or their habits, but you are in control of yours.

So, which program are you doing next? I can’t wait to hear below!!

Transform :20 | Week 6 | Day 6

You guys - don’t get emotional on me… unless you want to! Can you believe this is our last workout of Transform 20? Don’t go thinking because it’s “balanced” it’ll be too easy and you’re going to bypass this. NO YOU’RE NOT! This is Day 41: BALANCED and we didn’t come this far not to finish! Today we have 3 transformers left: Climb Push-Ups; Plank, OBL Trap; and Balanced Dips.

I know you’ve been working hard, but I really want you to think about today’s workout from a different angle—FUN. Every single step is built on 6 weeks of sheer willpower, determination, and commitment.

Do not forget - tomorrow is PICTURE and measurements DAY! Stay on point!

Transform :20 | Week 6 | Day 5

Today is going to be ah-mazing. It’s Day 40: CUT and SHAUN-A-THON. Guess what? You’re going to do THREE sets of 3 Transformers — yep, that’s not a typo and I’m equally as scared. haha The first set of 3 Transformers are: Over Step Jump, Hand Rel Push-Up, and Triangle. The next 3 are: Rapid Taps, Twist OBL Kicks, and Rocketman. The final 3 are: Parkour, TS Squat Reach, and Lunge Punch. Lets go all out and see if we can beat our previous 5 weeks of transformers. Today is IT!

Shaun T loves motivating others and giving the TOOLS needed to truly transform our body AND our mind. Even though this group will be ending soon, I hope you’ll stay committed to fitness and nutrition and keep going. Team Energize ALWAYS has some group going whether it’s 3-Day Refresh, 30 day, 60 day or 90 day challenge. Message me your goals and we will figure out together what suits you best! Do not slack on Shakeology, it’s not something you drink only on days you work out, or during challenge groups. There’s a reason there are 30 servings in each bag and these come monthly. You should be running out and stalking your mailman for your new bag. Or is that just me?!?!? haha

Transform :20 | Week 6 | Day 4

Do you see it? Can you taste it? It’s the finish line and we only have three more workouts till we are there!! THREE! How awesome is it that you’ve made it this far—and that we’ve all done it TOGETHER. Community and accountability are the perfect combo and when like minded women get together - we are unstoppable!

Day 39: POWERFUL. Your 3 Transformers are Parkour, TS Squat Reach, and Lunge Punch.

Today is a full checklist day. Did you…
Enjoy your Shakeology? If so, which flavor?
Eat according to your nutrition plan? If so, are you doing containers or 2B Mindset?
Take your Beachbody Performance supplements? If so, which ones? Energize and Recover are my must haves!
Track your workout AND your Transformers? Did you beat last week?
Give yourself 3 affirmations? If not, do it now. STOP EVERYTHING AND DO IT!!

Tomorrow is a SPECIAL TREAT. I can’t wait to let you know what’s going on, but trust me, you are going to LOVE it.