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!

No Bake Bites – Better Than a Candy Bar

It’s that time of month and all you want to reach for is a candy bar. Alright, I know many of you can relate and I’m excited to share a no bake recipe that is going to leave you wanting to lick the bowl! My sweet girl and I whipped up these no bake bites. The ingredients are simple, but healthy! Yes, the recipe consists of ingredients you can recognize compared to the long list mentioned on a candy bar wrapper.

no bake recipe, chocolate chips, peanut butter, unrefined coconut oil, vanilla extract, walnuts, rolled oats


  • 1 cup of Peanut Butter
  • 1/2 cup Honey (*I prefer to use honey made local.)
  • 1/2 cup Unrefined Coconut Oil
  • 2 cups Rolled Oats (*do not use instant oats)
  • 1/2 cup Walnuts or Pecans, chopped
  • 1 1/4 cup Semi-Sweet Chocolate Chips
  • 1 tsp Vanilla Extract
  • Optional: Top with toasted coconut or coconut crunch


  1. In a medium bowl, combine peanut butter, honey, and coconut oil. Melt ingredients in the microwave for 5-10 seconds and then stir the mixture until it melts. If necessary, place in the microwave for an additional 5 seconds.No Bake Bites -6
  2. Add the chocolate chips. Stir the mixture until the chocolate chips begin to melt. You might need to place the mixture in the microwave for 5-10 seconds; continue to stir the mixture until the chocolate chips are all melted and the consistency is smooth.No Bake Bites -5
  3. Add the vanilla extract, rolled oats, and chopped walnuts.No Bake Bites -4
  4. Pour into an 8×8 pan that has been lined with wax paper.No Bake Bites -3
  5. Refrigerate until the chocolate hardens; at least 3-4 hours. *Optional topping is coconut; shown in the picture below.No Bake Bites -2
  6. Slice into 1″ – 2″ square pieces.
  7. Store in the refrigerator.
  8. Enjoy!

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

No Bake Bites -7


Ham & Veggie Egg Muffins

I’m on a mission to make good use of all the produce in my refrigerator. Also, I was looking for a twist on my Veggie Egg Muffins. Typically, after a holiday gathering, there is excess food. These egg muffins are simple to make and are a great alternative to cereal in the morning when breakfast is often grab and go. You will either see me eating these egg muffins or with my multi-vitamin in hand – Shakeology.


  • 10 to 12 eggs
  • 1 cup of cooked ham, cubed (*I used the left over smoked ham from Easter)
  • 1 (10 oz) bag of baby spinach, chopped (*Chop half the bag and use the rest for a salad or another dinner (Wedding Soup – FIXATE) depending on how much spinach you want; only need a couple handfuls, chopped, for the 12 muffins)
  • 5 small to medium mushrooms, finely chopped
  • 1 medium onion, finely chopped
  • 1/4 cup of mild banana peppers, finely chopped
  • Ground pepper and salt (optional) to taste

Tip: You can add cheese to this recipe. If you use cheese, try to keep cheese to about a 1/4 cup per day for balanced eating.


  1. Heat oven to 375 degrees Fahrenheit
  2. Lightly coat a twelve-cup muffin tray with spray (*sometimes the ham & veggie egg muffins can stick in the tray)
  3. Place eggs in a large bowl and whisk to blend. Season with pepper and salt, if desired.Ham and Veggie Egg Muffins-2
  4. Add ham, spinach, mushrooms, onions, banana peppers; mix wellham and veggie egg muffins, breakfast, eggs, muffinsHam and Veggie Egg Muffins-3
  5. About a 1/4 cup or more in each muffin cupham and veggie egg muffins, eggs, ham, egg muffins, breakfast
  6. Bake for 15-20 minutes or until a tooth pick inserted into center of cups comes out clean. I will place muffin cups on a cooling rack before storing in the refrigerator.Ham and Veggie Egg Muffins-5Ham and Veggie Egg Muffins-7

    Ham and Veggie Egg Muffins-6

    All pictures associated with this blog post are copyrighted by

  7. Enjoy!

For the 21 Day Fix, 2 veggie egg muffins would be 1 green container and 1 red container.

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

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

Cooking Tip: Crushed Tomatoes

This pantry item is very common; however, the quality can be quite different depending on what brand you buy. Did you know that some brands contain high fructose corn syrup as an ingredient? I went to the pantry this morning to grab a can of crushed tomatoes and that’s when I realized all I had was tomato paste.

I decided to make my own crushed tomatoes with the stem tomatoes that had been sitting on the counter. To make your own crushed tomatoes, you can pulse canned whole tomatoes in a food processor or do what I did – cut the stem tomato in half and then squeeze each half through your hands into a bowl. The skin of the tomato was thick so after squeezing each half of the tomato, I then cubed each half. I was pleasantly surprised how easy it was to make my own crushed tomatoes! Each summer, our garden is over flowing with various kinds of tomatoes. I will now be able to have more confidence in the quality of what I’m putting into my dishes.

crushed tomatoes, stem tomatoes, DIYCrushed Tomato - 2Crushed Tomato - 3

Crushed Tomato - 4

Crushed tomatoes were used in my Parmesan Pork Sausage Stuffed Zucchini Boats (all pictures associated with this blog post are copyrighted by

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


3 – Day Refresh and Pumping

If you have been following me on my Facebook page and Instagram last week, I did a 3-Day Refresh and had great results even with adding a few extra portions. I modified the 3-Day Refresh so that I was able to maintain my milk supply for my son who turned 1 year old on April 10th. I lost 5 pounds and could tell that I lost inches too based on how my clothes fit after the refresh! It sure feels good to kick bad habits to the side and kiss the bloat goodbye. The 3-Day Refresh is a way for you to break through a plateau that you may experience on your journey.

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As promised, I wanted to share what I did during my 3-day refresh so that both my son and I were happy!

The thing I like about the 3-Day Refresh is that there is no guesswork involved in knowing what to eat. The 3-Day Refresh consists of three daily shakes, a fiber drink, plenty of water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going. I do caution that the 3-Day Refresh is low calorie and for this reason I went into the 3-Day Refresh knowing that I would modify in order to maintain my milk supply and be able to make a fast, clean break from some bad eating habits.

What You’ll Eat and Drink During the 3-Day Refresh

So this is what I did with modification for Day 1 through 3. Please keep in mind whether you are producing milk or not, you must drink at least half your body weight in ounces of water each day – if not more! You do not want your body to get dehydrated while it is working hard to get rid of the bad and we all know that water does help control hunger. The other tip that I have is to prep everything so that you will be less tempted to reach for something that isn’t in the 3-Day Refresh plan. Do yourself a favor – prepare – you’ll set yourself up for success!

Day 1:

  1. Upon waking drink 8-10 ounces of water
  2. Breakfast: Within one hour of waking, I made my Chocolate Shakeology (choose either the vegan or whey Shakeology option) with a handful of Spinach, 1 tsp of Vanilla Extract, 10 ounces of unsweetened almond milk, and ice – blended together and then topped with Coconut Flakes. I also had 2 servings of fruit (oranges). **Shakeology is my daily multi-vitamin.
  3. Optional Morning Tea: I opted to not drink morning tea; however, for any nursing moms you could drink Mother’s Milk tea (to promote healthy lactation) as well as add 1 snack such as 1 cup of fruit. I know some moms will take Fenugreek tablets to help with lactation just in case.
  4. Mid-Morning: Fiber Sweep (digestive health drink) (*My best suggestion is to mix the Fiber Sweep with water and immediately chug!) The Fiber Sweep has a blend of soluble and insoluble fibers to gently and naturally eliminate waste for your digestive system while supporting healthy intestinal flora. It contains flax and chia seeds which are sources of healthy omega-3 fatty acids.
  5. Lunch: Vanilla Fresh Protein shake blended with 8 ounces of water and cinnamon sprinkled on top. I had pineapple along with my vegetable and healthy fat. I like to eat red pepper strips and hummus or Brussel sprouts and avocado. The Vanilla Fresh Protein shake is an excellent source of fiber and it’s both dairy and soy-free. There is no artificial flavors, colors, preservatives or sweeteners.
  6. Afternoon Snack: 2 servings of a vegetable along with 1 serving of a healthy fat.
  7. Optional Afternoon Tea: Again, I opted to not drink the afternoon tea; however, I did add a cup of fruit.
  8. Dinner: Vanilla Fresh Protein shake blended with half of a banana this time (the 3-Day Refresh guide says don’t blend with anything). I also made myself the Cucumber and Tomato Salad meal from the “dinner options” on the 3-Day Refresh guide. I modified by adding in an extra cup of vegetables.
  9. Optional Evening Tea: I was satisfied after dinner and opted to not drink the herbal tea.

I did days 2 and 3 the same way; however, I picked different fruit, vegetable, healthy fat, and dinner options as detailed in the 3-Day Refresh guide. Below are pictures of the foods that I ate for Day 1 through Day 3.

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Although it is not a requirement, to get the full benefit of the 3-Day Refresh, it is suggested to refrain from drinking coffee for the three days you are on the program. Also, cheese is not an option for food.

Please know that the 3-Day Refresh isn’t a starvation diet or an all-liquid fast. I mentioned that it is low in calories per day (this is why I modified to add additional servings from the food groups that I was allowed during the program to maintain my milk supply), but it is packed with protein and fiber. The increase in fiber that you consume during the 3-Day Refresh might cause some gas or bloating while it works to help clean things up especially if your body is not used to fruits, vegetables, and whole grains. There are low gas-producing options in the vegetable list and dinner recipe options to help you minimize discomfort.

As far as exercise, I worked out to PiYO by streaming it via my Beachbody On Demand membership. Mild to moderate exercise is recommended during the 3-Day Refresh.

While the 3-Day Refresh is simple, I will say that it is challenging mentally and physically. You might not be used to eating clean, but it is for 3 day! You absolutely can do this and have the option of my virtual accountability group for support. You are never alone on your health and wellness journey!

3 day refresh, refresh, nursing mom, break the plateau

Other Questions

  • What are the next steps after the 3-Day Refresh? The key is to keep it simple, stay realistic, and remember you are going to make unhealthy choices along your journey. Acknowledge when you start to get off course so that you can learn and make healthier choices again.
    • Keep hydrated
    • Don’t be afraid of good fats
    • Increase your vegetables and fruits (*eat fruit early in the day)
    • Choose healthy and lean protein sources and go organic whenever possible to avoid the antibiotics, hormones, pesticides, and herbicides associated with conventional farming. Remember that plant-based protein can be easier for your body to break down.
    • Practice portion control
    • There is no single way to eat clean; however, pay attention to how food makes you feel.
    • Stay away from the junk – here are some 21 Day Fix Snack ideas or review my Nutritious Recipes for more options.
  • How long did you wait to do the 3-Day Refresh after your son? I completed the 3-Day Refresh 1 week before my son’s 1st Birthday. Honestly, my priority was producing milk and I wanted to ensure my son’s digestive system was matured. I personally would not try the 3-Day Refresh even with modification until you have a good supply and routine established with your baby.
  • I already have a low milk supply. I would not risk doing the 3-Day Refresh. Just wait until you are done nursing and are ready to start a long-term fitness and nutrition plan with me to help you get on track. The 21 Day Fix is a great program to start with and to help you learn about portion control/balanced eating.
  • Are you a doctor or a nutritionist? No, I’m not a doctor or a nutritionist, but I do know MY body well. I pumped for 18 months with my daughter and I currently have been pumping for 12 months and counting with my son. I know how to stay in the “safe zone” of caloric intake. I am simply sharing MY experience and this blog post is not meant to push anyone to try the 3-Day Refresh.
  • Did I have concern with any of the ingredients in the 3-Day Refresh Program? I don’t know about you, but I would prefer to eat the foods in the program to get me back on track versus eating the processed foods and genetically modified (GMO’s) found at the grocery store and fast food restaurants. We could all use some help learning how to choose healthier food options, meal preparation, and eating balanced throughout the day! I have been drinking Shakeology since January 2015 – it is a no brainer for me.
  • Can I purchase the 3-Day Refresh by itself? Yes, the 3-Day Refresh can be purchased with or without Shakeology (if you already are purchasing Shakeology monthly then you can get the 3-Day Refresh without Shakeology). The majority of my customers purchase a challenge pack that includes their fitness program, 30-day supply of Shakeology, and the 3-Day Refresh. This way they are starting into the next phase of their health and wellness journey after completing the 3-Day Refresh. If you have any questions, please email me at to determine which option works best for you.

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

Crockpot-Sweet & Sour Pork

Plain and simple – this recipe is a must to add to your meal plan! This recipe reminds me of the Spicy Rice Bowl – Pick Your Meat, but with a twist on ingredients. For any pineapple lovers, you can always add a can of pineapple or freshly chopped pineapple to the ingredients.


  • 1 can of tomato sauce (or homemade sauce)
  • 1/4 cup of rice vinegar
  • 1/3 cup ketchup
  • 3 TBSP brown sugar
  • 1 TBSP soy sauce
  • 3 tsp cornstarch
  • 1 clove garlic
  • 1 TBSP ground ginger
  • 1 onion, chopped
  • 1 red pepper, chopped
  • 1.5 pounds of pork shoulder, cubed


  1. Combine all ingredients in a crockpot with the pork shoulder added last. My initial plan for dinner tonight were barbeque country spare ribs. I make the ribs by placing them in a crockpot with enough water to cover the bottom; cook for 6-8 hours on low. I add barbecue sauce when served since my children prefer to dip the pork in sauce. Once the ribs were cooked, I decided to debone and cube the country spare ribs to try this sweet & sour recipe. Thus, for this recipe, I used country spare ribs instead of a pork shoulder.
  2. Cook on high for 3 to 4 hours OR on low for 6 to 8 hours.
  3. Serve over brown rice.

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

Sweet and sour pork over brown rice

Guilt Free Muffins-5 Ingredients

Most healthy sweet treats have peanut butter and bananas as main ingredients. Well this doesn’t help me much because my husband doesn’t exactly prefer when I make desserts that are the slight bit healthy! This recipe though was different and it left him wanting more peanut butter banana chocolate chip muffins after trying one when I was out of sight. You know, after my initial offer and his prompt reply of “no thanks”! My daughter enjoyed the muffins with whip cream and a raspberry on top. Once you try this recipe, please share if you add any different toppings from the ones suggested below.


  • 1 cup peanut butter (*once measured-melt PB for 30-45 seconds in microwave)
  • 2 large eggs
  • 2 medium sized bananas, very ripe (brown)
  • 1 tsp vanilla
  • 1/2 tsp baking soda


  1. Preheat oven to 400 degrees Fahrenheit
  2. Take a mini muffin pan and lightly coat with cooking spray
  3. Place all ingredients in a blender and blend until mixed well. I use a Vitamix blender.
  4. Pour batter into mini muffin panGuilt Free Muffins, peanut butter, chocolate chip, walnuts, bananas
  5. Add toppings of choice (mini chocolate chips, finely chopped walnuts, coconut, etc.) into each spot of the mini muffin pan. You will want to gently press the toppings into the batter.Guilt Free Muffins, Chocolate Chips, Peanut Butter, walnuts
  6. Place mini muffin pan in the oven and bake for approximately 8 minutes – do not over bake!

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

Guilt Free Muffins, Peanut Butter, Chocolate chips, walnuts