Super Woman of the Week – January 5, 2018

It takes courage and trust to look within as well as allow yourself to be supported by others! We all have our OWN story and our OWN process of discovering ourselves | gaining control of our OWN identity! Women are joining my community with the understanding that support is necessary – whether or not you have realized it – WE NEED EACH OTHER!

This week we recognize Stephanie Merriman. I have watched this girl personally grow during 2017! It was a turning year for her with a lot of tears and frustrations along the way BUT she has handled it with GRACE – going to school while raising her two kids. Her husband serves to protect our country so there are often times when she is a “single mom.” The deployment is difficult on her family BUT as a young couple they are building a strong foundation.

Nobody said it was going to be easy | it sure is WORTH IT!

If you are reading this post | take the time to reflect and encourage the people in your life to cultivate (if you are not already) – allow your doubts to be doorways – lean in – for the lessons in the dirt (picture yourself as a seedling growing in a garden-imperfections and all). The dirt is what will change you – your spirit, work, family, and future.

Way to go Stephanie!


Yours Truly (Coach Melissa Brown)

accountability, support, health and fitness, challenge group



No Bake Protein Squares

A high-quality nutritious snack that is simple to make and an option that helps me from eating a package of Hershey bars! Let’s face it – life is busy and we can all quickly get side tracked by the impulse purchase while waiting in line at the grocery checkout. I made these no bake protein squares while my husband prepared our Labor Day family dinner. For the kids, I added colorful sprinkles to the protein squares after melting the chocolate on top. Enjoy!


  • 1 cup of Oat Flour (*I make my own oat flour by processing oats in a food processor until smooth)
  • 1 cup of Protein Powder (*I use 1 packet of Café Latte and 1 packet of Vanilla)
  • 1/2 cup of Almond Flour
  • 1/2 tsp Sea Salt
  • 1 cup of Peanut Butter (*You can substitute Peanut Butter for Almond Butter)
  • 2 tsp Vanilla Extract
  • 1/2 cup Unsweetened Almond Milk
  • 1/4 cup Semi-sweet Chocolate chips or Dark Chocolate Chips (*Melt according to package directions)
  • Optional – Top with toasted coconut or sprinkles


  1. Line 8 x 8 inch baking pan with parchment paper and set aside.
  2. Place 1 cup of Rolled Oats in a food processor and pulse until smooth to make oat flour.No Bake Protein Squares 4
  3. Add the protein powder, almond four, and salt in food processor; pulse to mix.
  4. Add almond butter and vanilla extract; pulse for 1 minute or until crumbly.
  5. Add almond milk; pulse for 1 minute or until mixture forms a soft dough.No Bake Protein Squares 3
  6. Press dough into prepared pan from step #1. Smooth top with a spatula.No Bake Protein Squares 2
  7. Freeze, covered, for 15 minutes.
  8. Cut into sixteen squares approximately 2 x 2 inches each.
  9. Drizzle melted chocolate evenly on top of protein bars.protein bars, protein squares, peanut butter no bake
  10. Freeze for 10 minutes or until chocolate sets.
  11. Store in freezer for up to 1 week in airtight container.
  12. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form! For portion control containers the container equivalent per serving is 1/2 yellow, 1/2 red, and 2 spoons.

No Bake Protein Squares 5

Shrimp-Smoked Sausage Foil Packet Dinner

It’s summer in PA, which means we spend a lot of time outdoors! This mom doesn’t want to be cooped up in the kitchen missing out on the giggles or chasing lighting bugs with her kids. I’m all about a meal that the entire family can eat and has a lot of flavor with little preparation time.


  • 2 pounds of uncooked shrimp, peeled and de-veined (**uncooked shrimp is preferred over using the cooked shrimp)
  • 4 ears of corn on the cob, husked
  • 14 ounces of smoked sausage
  • 2 pounds of baby red potatoes
  • 3-6 TBSP Old Bay seasoning
  • Salt and pepper, to taste
  • 6 TSP minced garlic
  • 1 lemon
  • 6 TBSP butter, melted
  • Fresh parsley, chopped


  1. Preheat oven to 400 degrees Fahrenheit.
  2. Fill a pot (half-way) with water. Chop corn into thirds, then chop each third in half lengthwise. It is easiest to stand each third of corn on end to cut. Chop the potatoes into 2 inch pieces – skin can remain on the potatoes. Place corn and potatoes into the pot and bring to a boil for 10 minutes. Drain water and set aside. Shrimp-Smoked Sausage Foil Packet-4Shrimp-Smoked Sausage Foil Packet-5Shrimp-Smoked Sausage Foil Packet-6
  3. In a large bowl, combine the shrimp, smoked sausage, corn, and potatoes. Stir together melted butter, Old Bay Seasoning, garlic, juice from half a lemon, and salt and pepper. Next you will pour the mixture over the shrimp, smoked sausage, corn, and potatoes. Stir to coat – might be easier to coat using hands to mix.
  4. Divide between 6 (12 by 12 inch) sheets of aluminum foil. Fold edges of foil up around the food to create a closed packet.Shrimp-Smoked Sausage Foil Packet-2
  5. Place the foil packets onto a baking sheet (as precaution to catch any juices if there was a hole in the foil packet) and bake in to the oven at 400 degrees Fahrenheit for 15-20 minutes until corn is tender and shrimp is fully cooked.Shrimp-Smoked Sausage Foil Packet-1
  6. Serve shrimp-smoked sausage foil packets topped with fresh parsley, more fresh lemon juice, and optional melted butter.Shrimp-Smoked Sausage Foil Packets
  7. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form! Please email me at to participate in my next virtual accountability group!

Shrimp-Smoked Sausage Foil Packet-7

Shaun T Week: Get Back on Track!

Y’all when I started my journey in 2015, Focus T25 was the first program that I reached for to start shredding the pounds/inches! I’m beyond excited to share with you one week of brand new Shaun T workouts! Shaun week is coming exclusively to my Beachbody On Demand customers beginning June 12th. If you want 1 week to challenge yourself and get back on track, this is the time to do join me. Don’t be too quick to count yourself out – this week of workouts is for all fitness levels (each workout includes a modifier). Please email me at to participate in Shaun Week!


  • A 7-day intensive full body boot camp developed by Shaun T to motivate you and to dig deeper than you ever thought possible.
  • 7 workouts that are Insanity and Focus T25 inspired and will be a combination of cardio, strength conditioning, and core work.
  • The workout length varies from 24 minutes to 40 minutes.

Shaun T Week, LLHealthyFit

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!



Cookie Dough Energy Balls

My goodness – AMAZING! I’m guilty of making an entire batch of chocolate chip cookies and eating the entire bowl of cookie dough (over a few days).

I’m sharing one of my secret tips with you! These balls right here are gluten free, dairy free, and use my favorite line of vegan powder that gives me my vitamins and protein. It is nice to enjoy a sweet treat without putting me into a post sugar crash!


  • 2 1/2 scoops of Vegan Vanilla Shakeology
  • 1/2 cup almonds, chopped
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 2 TBSP chocolate chips (Enjoy Life brand)


  1. In a medium bowl, combine Shakeology and almonds – mix well.
  2. Add in almond butter. You may find that using your hands to mix is easier!
  3. Add in honey – mix well.
  4. Add in chocolate chips.
  5. Roll into 13 balls (1 inch in diameter each). I prefer to use a stainless steel cookie scoop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

This recipe makes approximately 13 servings. 21 day fix portion for this recipe is 1 yellow containerand 1 1/2 tsp. The color coded containers are available for purchase in my fitness shop.

If you’re interested in this recipe and do not yet have Shakeology and/or haven’t yet tried the NEW Vegan Vanilla and you’re interested in giving it a try and don’t already work with a coach – you can fill out the Get Support form and I will get back to you within 24 hours!

Cookie Dough Energy Balls, Protein Sweet Treat







Chicken Breast over Spinach/Tomatoes

Meal planning can seem like a struggle and overwhelming; however, I’m here to help by providing you with simple, healthy recipes. All of the recipes on my blog are ones that I make for my family and friends. These are recipes that I have incorporated in my own health and fitness journey. Let me know what you think and be sure to browse the other delicious recipes – Nutritious Recipes.


  • 2 – 3 boneless chicken breast
  • 2 TBSP tomato paste
  • Sea salt, dash
  • Pepper, dash
  • 1/2 cup ricotta cheese
  • 3 oz. fresh mozzarella
  • 3 cups spinach, packed
  • 1 cup of cherry tomatoes
  • 1 1/2 cups of marinara sauce
  • 1/2 cup of parmesan cheese, shredded


  1. Pre-heat oven to 400 degrees Fahrenheit. Line baking sheet with non-stick pan lining paper. This makes for easy clean-up.
  2. Prepare the chicken breast 1 of 2 ways.
    • Place your knife at one end of a chicken breast, parallel to the cutting board. Cut into the middle of the chicken breast and slice from one end to the other, almost all the way through. Open the chicken breast up so that it’s one long, thinner piece. Once “stuffed” with the remaining ingredients, the chicken breast can be closed; the upper half of the chicken breast over the top of the topped lower half.
    • The other option is to use a mallet to thin the chicken breast and then top with the remaining ingredients.
  3. Season the chicken breasts with sea salt and pepper.
  4. Spread the tomato paste on the chicken breast.
  5. Spread the ricotta on top of the tomato paste and then lay the mozzarella on top of the ricotta.Chicken Breast over Spinach - Tomatoes-pic4Chicken Breast over Spinach - Tomatoes-pic3
  6. Spread spinach and cherry tomatoes on the baking sheet.
  7. Place the chicken breasts on top of the spinach and cherry tomatoes on the baking sheet.Chicken Breast over Spinach - Tomatoes-pic2
  8. Pour the marinara over the chicken breasts.
  9. Sprinkle with parmesan cheese.Chicken Breast over Spinach and Tomatoes
  10. Bake for 25-30 minutes until the chicken is cooked through.
  11. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

This recipe makes approximately 2 servings. 21 day fix portion for this recipe is 1 green container, 1 blue container, 1/2 purple, and 1 red container. The color coded containers are available for purchase in my fitness shop.

Chicken Breast over spinach and tomatoes


Cookie Dough Yogurt

This recipe was a hit with my family. Simple to make with ingredients you probably already have at home. I buy plain yogurt in a large container and then portion out, which saves some money. Be sure to check the ingredients on your peanut butter – all the added ingredients beyond peanuts and sea salt isn’t necessary for your body.


  • 1 cup plain Yogurt (*I use the Fage brand – plain greek yogurt)
  • 1-2 spoons of Peanut Butter (*I found organic peanut butter at Aldi’s with two ingredients – peanuts and sea salt.)
  • 1 TBSP Honey (*I prefer to use honey made local.)
  • 1 TSP Vanilla Extract
  • 1 TBSP mini Semi-Sweet Chocolate Chips or 1 spoon of regular size Semi-Sweet Chocolate Chips
  • Optional: a pinch of Sea Salt


1. Portion out 1 cup of plain yogurt using the red container from the portion control color coded containers.Cookie Dough Yogurt

2. Add peanut butter, honey, and vanilla extract to the plain yogurt. Make sure ingredients are mixed well together.

3. Add chocolate chips and stir.

4. Enjoy!

Cookie Dough Yogurt-1

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

The color coded containers are available for purchase in my fitness shop.

Share this recipe with someone who might enjoy it! Post in the comments if you have tried it!