I’m going to do a fun and healthy competition. See how many rows you can fill up and for each row you complete, you will be entered into a drawing for free T-Shirt from my website! Share this with your friends and up the challenge!
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?
Almond Milk Chai Latte
As the weather cools down, I love to add in more warm drinks, especially in the morning - this almond milk chai latte is a great source of antioxidants and a fun way to switch things up instead of your standard morning coffee!
This recipe makes 2 servings.
Ingredients
2 cups unsweetened vanilla almond milk (or other milk alternative)
2 black tea bags
¾ tsp ground cinnamon
¼ tsp ground ginger
⅛ tsp ground cloves
4-8 tsp honey (to taste)
Instructions
Heat up the almond milk in a saucepan over medium-high heat, until it begins to bubble over the edges of the pan.
Turn off the heat and add tea bags to the pot of hot milk. Wait 3-5 minutes for the tea to steep; then, remove the bags.
Add in cinnamon, ginger, cloves, and honey. Turn the heat to medium; whisk to combine, stirring regularly, until the mixture is hot.
Adjust any seasoning to your taste and serve immediately.
You can store leftovers in an airtight container for up to 4 days in the fridge - serve chilled over ice or reheat on the stove!
Ultimate Portion Fix Containers: 1 tsp
2B Mindset Plate It: Enjoy as an occasional treat.
Form Corrections for these 2 common exercises
We've all done it, especially at the end of our workout when our muscles start getting tired or we get lazy with form. I’m not perfect either so this applies to me too!!
Here are two ways to ensure you are using proper form and help force yourself to be in the right position. If you use these tricks, it's almost hard to cheat! Let me know if there are specific exercises you need help with and I’ll try to do a video specifically for you!
Surviving the Holidays + Fun Workout Challenge!
Click image to download pdf!
Can you believe we're talking about the holidays? Thanksgiving, Halloween, Christmas and New Years are all going to be here before you know it! Here's my Holiday Survival Guide with lots of ideas for healthier holiday recipes and tips for staying on track and enjoying every minute. I've got you covered this holiday season!
Bonus, I included 8 different workouts to help get you moving, even as the weather gets colder. These are some of our newest programs and they are all so good! If you are looking for a new full program or just a few workouts to try out, press play and try them out. I would love to hear what you think of them, so if you try one out, send me your thoughts!
Autumn Date Night Ideas
Autumn is here (per the calendar, sure doesn't feel that way). With all the time we've spent at home lately, getting out and having some (safe) fun can be rejuvenating. Grab your partner, friends, kids, or even pets, and pick an idea from the list I shared. Let me know what was the most fun and tag me on Insta @eat.sweat.pray!
We've started doing “day dates” so it isn't just movies and dinner all the time, so corn maze, apple picking, and carving pumpkins look fun to me. Normally I'd chose baking, but with all the sugar this season, I'm not brave enough to test my willpower!!
Apple Cinnamon Overnight Oats
Overnight oats are one of my favorite breakfasts for fall - and this recipe has all the best autumn flavors! Plus, it’s high in protein and fiber, so you stay full all morning! Bonus: it tastes like dessert, I’m here for that!
Let me know if you make this Apple Cinnamon Crumble Overnight Oats and what you think!
Ingredients
For overnight oats
¾ cup unsweetened almond milk
½ cup dry rolled oats
2 scoops vanilla protein powder (I use Shakeology)
1 small apple, chopped, divided use
2 tsp chia seeds
1 tsp pure vanilla extract
For crumble
1 tbsp chopped pecans, unsalted
1 tbsp dry rolled oats
2 tsp almond flour
1 tsp coconut sugar
1 tsp extra-virgin organic coconut oil
½ tsp ground cinnamon
Instructions
To make overnight oats, combine almond milk, oats, protein powder, ½ apple, chia seeds, and extract in a medium bowl and mix well. Evenly divide the oat mixture between 2 jars; seal the jars and refrigerate overnight.
To make crumble, combine pecans, oats, almond flour, sugar, oil, and cinnamon in a small bowl; mix well.
In the morning, top each jar evenly with crumble and remaining apple pieces. Store refrigerated in an airtight container for up to 24 hours.
Bowflex and PowerTrain demo
I’ve been asked about the weights I use so much that I want to designate a post to it! These are not cheap, but in the long run, they are so cost effective!!! I spent about $340 AU on mine, which included the stand and 2 weights and was so worth it! I’ve never questioned this purchase once.
I’ve explained how it all works, but if you do the math of 5, 7, 12, 14, 17.5, 20, 22, 25, 30, 35, 40, 44 and 48 lbs weights, you’re getting ALL of that in this little set and the best party - ITR TRAVELS WELL! I know it’s bulky, but I put this in the trunk of my car and pack around it and when I’m on vacation, I CAN DO ANY PROGRAM!!! NO NEED TO GO TO THE HOTEL GYM OR SKIP A WORKOUT. Do you get me??? Cost savings, time savings, goals non-interrupted. You’re welcome :) Shop around, I think these are the best brands (same product just called different names in different countries) and watch for the shipping costs when you check out. They are heavy because they’re 48 lbs x 2, plus the stand, so you want a free shipping deal!
message me if you have questions! I love talking about weights and helping clients save!
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
Heat oil in a large saucepan over medium-high heat.
Add onions; cook, stirring frequently, for 8-10 minutes or until onion is translucent.
Add garlic and cook, stirring frequently, for 1 minute.
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.
Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.
Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.
Season with salt and pepper if desired.
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
My Story!
Wow, this was soooo hard to do, and even after I’ve shared it on You Tube, it took me a bit to share it here for all to see! I’m pretty raw here, I’ve shed a few tears and I’been open about it all, not just telling you the pretty stuff :) You might be able to relate to some of the things I was told, some of the eating disorders I experienced, or some of the fad diets I tried. There’s no judging here, I just hope that I’ve inspired to share your story with me, or other, or both! It’s time to move forward and end yo-yo living forever!!!
Turkey chili - hello fall!
Turkey chili - the perfect meal to pull together on a cool Sunday in the Fall. 😍 Who is with me?! Maybe you can try this tomorrow! This is also a great recipe to make ahead for a quick, high-protein lunch, or to freeze for a busy weekday dinner when you’re too busy to cook!
This recipe has 2 cans of kidney beans… but you can use any beans you like, or ne wild and try 2 different types of beans.
Ingredients
1 tsp olive oil
1 large onion, chopped
1 medium red bell pepper, chopped
1 medium yellow or orange bell pepper, chopped
1 lb raw 93% lean ground turkey
1 (28 oz) can chopped tomatoes
2 (15 oz) cans kidney beans, rinsed + drained
1 tsp chili powder
½ tsp sea salt
Crushed red peppers (to taste, optional)
12 sprigs of parsley, chopped
Instructions
Heat oil in a large saucepan over medium-high heat.
Add the onion and bell peppers. Cook, stirring frequently, for 4-5 minutes, or until the onion is soft.
Add the turkey and cook for 4-5 minutes, or until the turkey is browned.
Add tomatoes, beans, chili powder, salt, and crushed red peppers. Cook, stirring frequently, for 10-15 minutes.
Divide turkey chili into 6 serving bowls and garnish with parsley if desired.
Yield: 6 servings
Ultimate Portion Fix Containers: ½ Green, ½ Red, 1½ Yellow
2B Mindset Plate It: Add a side salad or veggies for a great lunch option.
Peppermint Patty Shakeology
Peppermint Patty Shakeology
Ingredients
1 cup unsweetened almond milk
1 cup ice
½ scoop Chocolate Shakeology (whey or vegan will do)
½ scoop Vanilla Shakeology (either forumla)
½ tsp pure peppermint extract
1 tsp shaved dark chocolate
Fresh mint leaves, for garnish, optional
Instructions
Place almond milk, ice, Shakeology, and peppermint extract in a blender; cover and blend until smooth.
Pour into glass and garnish with chocolate + mint leaves, if desired.
Yield: 1 serving
Ultimate Portion Fix Containers: 1 Red, 1 tsp
2B Mindset Plate It: Enjoy as an occasional snack(tional) or enjoy as part of breakfast.
Chocolate Recover Shake
After you’ve done your actual cooldown, what is your post-workout routine?
For me, I like to make my Recover shake (cools me down, literally) while checking in here! Recover speeds muscle recovery, combats exercise-induced muscle soreness, reduces muscle breakdown, and improves your muscle strength recovery. The fact that it tastes like a Frosty is an added bonus 🤣 If you’re in a rush, you can just “shake” it up in your blender bottle that you got free with your order, but if you have 60 seconds, blending it is OH-SO-GOOOOOOD!!
Here’s my current go-to recipe to cool down post-workout!
Ingredients
1 cup unsweetened almond milk (or soy milk)
1 scoop Chocolate Recover (I use vegan formula so it’s dairy free)
½ large banana (for men, use 1 full banana post-workout)
1 cup frozen cauliflower
1 tsp ground cinnamon
Instructions
Combine almond milk, Recover, banana, cauliflower, and cinnamon in a blender; cover and blend until smooth. That’s so stinking easy, amiright??
Yield: 1 serving.
Portion Fix Containers: 1 Green, 1 Purple, 1 tsp (does not count as a Red if you drink it within 30 m minutes of exercise. any other time it is 1 Red)
2B Mindset: For more information on how to incorporate Beachbody Performance into 2B Mindset, see the “2B Mindset and Exercise” video in the 2B Mindset Program Materials section on BOD - incorporating Recover will vary based on the intensity of the program you’re doing!
Pumpkin Spice Latte Energy Balls
These Pumpkin Spice Latte Energy Balls are the perfect thing to whip up on the weekend and snack on during the week!
Ingredients
1 cup all-natural smooth almond butter (TIP - make sure it’s clean! no added oil or sugar)
¼ cup honey (try to buy local, helps with allergies)
¾ cup dry rolled oats (not quick)
½ packet of Cafe Latte Shakeology and ½ packet of Pumpkin Spice Shakeology (or full scoop of Cafe Latte if no PS left!)
½ cup sliced almonds
Instructions
Combine almond butter, honey, oats, Shakeology, and almonds in a medium bowl; mix well with clean hands or a rubber spatula.
Shape mixture into 24 small balls; place in an airtight container.
Put in the fridge for at least 1 hour before serving.
Eat immediately or store in an airtight container in the fridge for up to 5 days.
Yield: 12 servings (2 energy balls = 1 serving)
UPF Containers: 1 Yellow, ½ Blue, 2½ tsp
2B Mindset Plate It: Enjoy as an occasional treat - be sure to track!
Pumpkin Spice Breakfast Yogurt
It’s time for a tasty treat … and this time of year is perfect for Pumpkin Spice! You may have seen a wonder whip recipe from 2B Mindset but this one is made for October!
Ingredients
3 tbsp pumpkin puree
1 tsp pumpkin pie spice
¾ cup plain Greek yogurt
1 tsp honey (or maple syrup)
2 tbsp granola here’s a great “clean” option)
Instructions
Mix pumpkin puree, pumpkin pie spice, Greek yogurt, and honey together in a bowl. Top with granola and enjoy!
Yield: 1 serving.
Ultimate Portion Fix Containers: 1 Red, ½ Yellow, 1½ tsp
2B Mindset Plate It: Eat as a healthy breakfast option!
Intensifying #mbf and #mbfa
If you’re like me, you’ve already completed a few round of #mbf (Muscle Burns Fat) and #mbfa (MBF Advanced) because they are so short (only 21 days each). It might be time to intensify things so you keep getting results and don’t plateau. Each time I repeat I try to perfect form and increase my weights, but here are a few other tricks too! Let me know which resonated with you the most!
Turmeric Latte
The weather continues to get cooler (depending where you are!) and I’m loving this warm Turmeric Latte on cool mornings 😍 This recipe makes 2 servings, so whip one up for you and a loved one!
Ingredients
2 cups unsweetened vanilla almond milk
½ tsp pure vanilla extract
4 tsp honey
1 tsp ground turmeric
¼ tsp ground cinnamon
Pinch of ground nutmeg
Pinch of cardamom
Extra ground cinnamon to sprinkle on top!
Instructions
In a small pot, add almond milk, vanilla, honey, ground turmeric, cinnamon, nutmeg, and cardamom over medium-high heat.
Whisk together and bring ingredients to a boil; then, reduce heat to low and simmer for 3-5 minutes to reduce the mixture, stirring occasionally.
Pour into 2 small mugs, then sprinkle with ground cinnamon.
Ultimate Portion Fix Containers: 1 tsp
2B Mindset Plate It: Enjoy as an occasional treat; be sure to track it.
Cocoa Nut Butter Protein Balls
These are sooo easy and can be modified however you want if there are allergies!
Ingredients:
- 5 cup QUICK oats (old fashioned requires more sweetener IMO)
- 1 cup any Creamy nut 🥜 butter (just make sure it’s clean and there’s no added sugar or oil)
Yogurt, Shakeology powder, loose granola on top! 1.5R, 2Y, 2 tsp
- ¾ cup sweetener of choice (I combined local Honey🍯 and Pure Maple Syrup)
- ½ cup cocoa
- 2 scoops / packets Shakeology (any flavor and either whey or vegan will do)
** if for a kids’ class, you could switch 1 cup of Oats with 1 cup Rice Krispies for a crunch
**other modifications can be diced cranberries, nuts, coconut or chocolate chips. These will require more sweetener to make it sticky enough to hold, so instead swap out ½ cup Oats for these modifications.
Directions:
1. Mix together with a mixer or you’ll get an arm workout too. It doesn’t matter which order you add ingredients, I mix once all are in the bowl.
2. Roll into balls (24-30), or put in a 13x9 pan and make bars (yields ~20-22 bars depending on thickness).
Serve with plain greek yogurt for breakfast (see above) with 2 - 3 balls (these are sweet enough so you don’t need a sweetened yogurt like Vanilla, and then you forgo the additives that aren’t great for you anyways). You can also put additional Shakeology in your yogurt and stir together before topping with loose granola, or crumble a few balls.
For lunch these can be a healthy carb (2-3 balls), or for snack (kids 4-5 balls, adults 2). These are heavier than my 21-Day Fix Granola Balls so I limit these to heavy fitness days like training, or days I work out for longer than 40 minutes.
Let me know how you like them! I find them very kid friendly!
Chia pudding
Chia pudding: tastes like dessert, delivers protein, fiber, and antioxidants #WinWin! If you haven’t tried it yet… it’s time! You can prep on the weekend and then eat it for breakfast, a midday snack, or for a sweet dessert to end the day, but it’s a great thing to have on hand for when life hands you curve balls!
The possibilities are ENDLESS! Make it with almond milk, coconut milk, soy milk, or oat milk. Sprinkle with cinnamon or get wild with pumpkin spice. Add your favorite fruits. You do need to have the right ratios of seeds to liquid, so here you go!
Ingredients
1½ c unsweetened almond milk (or fav milk alternative)
1 tbsp raw honey
⅓ cup chia seeds
½ tsp pure vanilla extract (optional)
Instructions
Combine almond milk, honey, chia seeds, and vanilla in a medium bowl and mix well.
Cover the bowl and refrigerate for at least 4 hours or overnight, mixing after 2 hours.
Divide evenly into 2 servings.
So, that’s the basics. But let’s elevate this, shall we; try my favorites below and let me know which is your favorite!
Baked Donut Holes - Yes, please!
✨ Baked Donut Holes ✨
I’ve got an end of summer treat that is going to make your stomach happy… without throwing off all your results!
Ingredients
* 1 cup gluten-free all-purpose flour
* 1½ tsp xanthan gum
* ¾ cup coconut sugar
* 1½ tsp gluten-free baking powder
* ½ tsp ground cinnamon
* ¼ tsp ground nutmeg
* ¼ tsp sea salt
* 1 large egg
* ¾ cup + 1 tbsp coconut milk beverage, divided use
* 2 tbsp extra-virgin organic coconut oil, melted
* 1¼ tsp pure vanilla extract, divided use
* ½ cup powdered sugar
Instructions
1) Preheat the oven to 350º F. Lightly coat two mini-muffin pans with spray. Set aside.
2) Place flour, xanthan gum, sugar, baking powder, cinnamon, nutmeg, and salt in a food processor (or blender). Pulse to blend. Set aside.
3) Combine egg, ¾ cup coconut milk, oil, and 1 tsp. extract in a medium mixing bowl; whisk to blend.
4) Add egg mixture to flour mixture. Process for 30 to 60 seconds, scraping sides occasionally, until a smooth batter forms.
5) Fill prepared pan with approx. 1 Tbsp. batter per muffin cup. Bake for 10 to 12 minutes, or until tops of donuts are golden brown and a toothpick inserted into the center of one comes out clean. Set aside to cool.
6) To make glaze, combine powdered sugar, remaining 1 Tbsp. coconut milk, and remaining ¼ tsp. extract in a small bowl; whisk to blend.
7) Dip top of each cooled donut hole into glaze and place on a serving plate.
Notes:
For vegan donut holes, substitute 1 tbsp ground flaxseed + 2 tbsp water for egg. Mix flaxseed and water; set aside while combining dry ingredients.
Check your GF flour for xanthan gum; some contain it and some don’t! If yours does, you can omit that.
Portion Fix Containers: 1 donut hole = 1 Yellow
2B Mindset Plate It: Enjoy as occasional treat, be sure to track