Are You Someone Who Scrolls Social Media & Wishes You Could Make a Similar Impact Through Your Job?

So many hold back because they are just unsure if taking the unconventional job is too risky. The thoughts of “can this even work for me” and the “what ifs” lead them paralyzed in fear so they simply watch from the sidelines.

When I started this unconventional job – I started because it SAVED my life. It helped me gain back my identity that I had lost being a wife, mom, and auditor for a Big 4 company. I knew that I wanted to make an impact on others and share that tools/resources that I was using every day in my life with those around me. I saw the value and I saw that other women needed SAVED too.

I wasn’t sure where this unconventional job would take me, but I BELIEVED IN IT. I knew that nothing but positivity could come from it. I was already helping those women in my life – so why not get paid when I make an IMPACT.

I took a leap 3 years ago and from there I’m incredibly proud of the team that I’m building.

Please welcome the newest team member, Katie, to Team Heart & Soul!

Welcome New Coach_Katie Fischer

If you are looking to embrace an unconventional job where you can incorporate flexibility of the job into your day – I am looking for you!

I am looking to add 5 more driven, passionate, and committed women to my team. Are these qualities that define you?

Send me a message at (Subject: Coaching Opportunity) or leave a comment to this post so that we can connect and talk more about this job opportunity that will allow you to impact the lives of others.

Giving the Past a Brighter Future!

***PLEASE allow me to share part of MY STORY with you!***

I lost count of the seasons where there was a battle in my mind of lack of self-worth and falling short. I’m one of those people who are extremely good at listening and turning the focus on others – so that the broken parts of me would more easily stay hidden from those around me. I never wanted my “problems” to burden others. My quiet personality in a room filled with people often was mistaken for trying to be controlling or not wanting to give people the time of day. Both of which are far from the truth. I lost myself – what makes me unique in this world – in an effort to please others and meet their expectations. Have you ever felt this way to friend?

The late nights and long drives coming home from my public accounting job allowed downtime for my mind to wonder even more.

What if I didn’t take the left hand turn to my road and rather drive straight into the embankment? Would I survive without injury or would portions of my body be paralyzed? What quality of life would come if I did survive the accident?

What about the large hole I would leave in my parent’s heart? Would I forever leave my parent’s with a lifetime of them blaming themselves?

What about my newborn daughter? I would miss seeing her experience life with my own eyes?

What about my soul mate? My best friend who I didn’t share my dark thoughts with because I didn’t want to burden him – he would never again feel the warmth from my hugs or the softness of my lips when I kissed his cheek. He would never hear me say “I Love You and then me respond again with I Love You MORE.”

You see – mental health – isn’t something to suffer from alone. Creating the awareness is part of MY STORY to show others that they can SAVE themselves. I’m on a mission to help one person at a time because I believe that each of us has the power to take back control. I’m living proof friends that you can transform your choices and perspective towards whatever you may encounter in YOUR story!

You see – in January 2015 – I took responsibility for my dark thoughts. I chose to be a warrior and work through whatever was thrown my way with courage, love, positivity, and soul. I allowed myself to wholeheartedly jump into a $140 investment in myself that I strongly believe the tools and people I became surrounded with is what opened the doors for me to continue to SAVE myself especially when doubt tries to creep in and the whispers of you’re not good enough.

This opportunity opened the door for me to a community of vulnerable women most like me from all different backgrounds. I have been able to cultivate more in my own life while at the same time enriching the lives of those around me by sharing the same resources that have helped me get back up on my feet – to discover the person that GOD had meant for me to be all along. I just had to listen and be receptive of the helping hands. I have been brought closer to my purpose because of this opportunity. Hear’s a secret – don’t wait to be perfect to move forward. There is no such thing as perfect and every trial in your lifetime has a message – you just have to be willing to listen and grow.

Trust in me.
Trust in yourself.
You truly can do HARD things friend.

I’m looking for those women who feel broken or who are working on regaining their own identity again.

I am accepting applications for 5 women – who are ready to take on this opportunity to take control of their own life. I’m wanting those women who are:
👉 willing to be VULNERABLE
👉 receptive of help – TEACHABLE
👉 willing to show some GRIT when necessary
👉 going to continue to adapt along the way and get back up stronger each time!

If this interests you – leave a comment or send me an email at – we can chat more!

***Someday is TODAY – not tomorrow – to take steps towards SAVING yourself.***

Baking Christmas Cookies - Vulnerability Post

I share this picture of my family baking Christmas cookies – on the left side you can see my faded image…it reminds me of what I would have missed if I had allowed myself to become a faded memory.

You too can be a WARRIOR with me! Please consider sharing – I take being an online lifestyle coach extremely serious and I know that we all know someone who could use help gaining control of their life – gain back their own identity. I know as a mom of 2, learning to take the time for me has been a process to learn and it started in 2015. The ability to not lose myself in daily life has become a gift that I’m helping others embrace in their own life. Progress not perfection my friend; be kind to yourself as your welcome imperfections and receive support from a community of real – women – who are cultivating your growth!

Upon Missing One Day, You Quit the Whole Endeavor

So many people put the emphasis on the START. In my 3 years of being a Lifestyle Coach – I will share with you that it isn’t the START where people get stuck. It is actually the two weeks after the start and ultimately the FINISH.

I’m sure you can relate to one of the following:

  • I fell behind and couldn’t get back on track.
  • Life got in the way and my plans got derailed.
  • I went on vacation and couldn’t get out of vacation mode.
  • Work is really busy right now and I don’t have time.
  • I overindulged on sweets and ruined my who diet.

When people get too busy, have a meeting, have a baby, get married, experience a loss of a loved one, take vacation, or even travel for a business trip without their “normal” routine – they quit the whole endeavor that they so desperately needed to begin with – you know – the circumstances leading up to you starting a health and wellness reboot!

If you are stuck on “perfect” being the only standard rather than “progress” than the reality is you won’t even take the first step! These are the people whose voice in their head screams “What is the use?” and guess what you don’t try because you believe that you can’t fail if you don’t try. I’m here as a Lifestyle Coach to be real with you. The honest truth is that you WILL FAIL. You will FAIL maybe right from the start and that’s OK friend!

Why would I encourage you to embrace your imperfections and believe in progress? You must develop tolerance for imperfections in order to change to be a consistent finisher. Friend – you are a chronic starter if you quit the moment you can’t be perfect. So why not move forward with your goals imperfectly. You must try again and again when you “think you have failed” at your goals. The reality is that if you quit enough times, quitting is no longer just a possibility when you start a new goal, it’s your identity, and that feels terrible. The uncompleted goals will forever echo in your mind. Your inability to let something go, isn’t just a feeling – it’s a never forgotten loop you did not close. I want you to know that you are not alone in your feelings. It’s natural to have a goal and put the action plan in place and then have them interrupted by life. Please know that you are not alone – this is not unique to only you!

Did you know that Team Beachbody assigns a FREE LIFESTYLE COACH to every single person who purchases their product? Yes! In fact, some of you (like myself) have purchased P90X, opened the box, looked at the length of the workouts, attempted 1 or 2, and then let the DVDs cover themselves in dust. Now a decade later and I’m doing the same length of time workouts as P90X with no issue. Crazy how perspective CAN change friends!

This journey will be painful and uncomfortable at times, but if you lean in and learn to stand this minor discomfort (associate it with growth), you will be able to power past the day after perfect. You will be able to stay committed and you will be able to keep showing up for yourself. Most importantly friend, you will be able to FINISH one goal and move on to the next. You will be able to FINISH one workout and move on to the next! Little by little PROGRESS amounts to A LOT and the confidence you will have built is something that only you can allow to be taken away! You set your own worth – no one will raise that bar for you! I believe that all of us have the potential to FINISH. It’s time to lean in to the process and allow me to help you set S.M.A.R.T. goals that are specific, measureable, attainable, realistic, and timely. Remember you deserve to be YOUR OWN priority.

LAST Call- LIMITED TIME OFFER – Promotions Ending February 28, 2018

**$10 off ANY challenge pack over $160 USD (this is my recipe for Fitness, Nutrition, and Support COMBINED!) Email me at or leave your email address below in the comments to take advantage of this offer. You might know someone who has been wanting to start their journey – so feel free to share my blog post!

February 2018 Promotions.png

New Lifestyle Coach Mentorship Opportunity

I will be taking on 5 new candidates in my MARCH New Lifestyle Coach Mentorship Opportunity. The older I get, the more I have come to realize that none of us are getting out of here alive. So embrace live – chase your dreams – spend your time doing something you LOVE! You must be coachable, willing to learn, a goal setter, a go getter, and committed to your health and wellness journey to pay it forward and help others live a healthy and fulfilling life. Really – WHY NOT YOU? Email me at to claim your spot.


Super Woman of the Week – January 29, 2018

New life starts with a tiny seed, which must let go of its shell to sprout. There is power – energy, ability, great potential – hiding in each one of us. The magic is already inside. You just have to cultivate it.

This week we recognize Mitzi Merriman! I’m grateful that we met through a mutual friend for our lives are forever changed by the knowledge we share with each other. I recently was able to meet her in person through a surprise visit at her work; coordinated with the help of our friend. We both have a personality type where our radar is on guard and it takes us awhile to trust others and lean on others for support. We both know that good things come with patience!

She adores her children and fur babies – Mitzi is blessed to share her heart with her 4 grand babies who bring her much joy . She is learning to adapt her workouts and include her grandchildren when they are under her watch. It isn’t easy – it takes patience – it is another way that she is able to be a role model for them!

Trusting the process on her health and wellness journey is something that is learned through trial and error. I have really noticed Mitzi leaning into the whole nutrition part of our community and positive changes are happening! She has some big goals over these next 6 months and I’m excited to have a front row seat as her lifestyle coach/mentor/friend and watch her make them come true! She is inspiring those around her without realizing it .

Working out has been part of her life – but discovering the benefits and a way to manage stress or anxiety while her son is on a mission for the army has brought her a new outlook. Journaling is something that she is beginning to use as a tool that we learn in our community to help her get through the long days and nights until she knows her son is safe. I’m sure many of you with family serving in the military understand this feeling that Mitzi has – especially being a mom. I cannot forget about the wives either.

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. The dirt is what will change you – your spirit, work, Family, and future.

Way to go Mitzi!


Yours Truly (Coach Melissa Brown)

super woman, army mom, grandparent, shift shop

Super Woman of the Week – January 19, 2018

“Babies born prematurely fight to survive. They are determined, strong, courageous, inspirational, and a miracle all rolled into one.”

One of the greatest joys for me being a health and wellness coach/mentor is being part of every milestone in my customer’s journey. The relationship usually starts with a random hello or a personal message from a broken soul (in need of mending) and seeking solutions and support to help guide them to healthier habits. I very quickly have a vested interest in learning THEIR STORY and being a friend. A friend who is also comfortable with giving tough love when necessary!

I had the honor to spend time with Melodie Wile’s 6 week old baby girl and her father. I have come to see first hand Mel’s strength and courage when reaching health and wellness goals. Being premature herself – there are some moves that are more challenging – no matter what she adapted and pushed through.

This all made sense to me when I heard her father speak about the first few days of his daughter’s life. She had to fight for her life to defy the odds without the faith from the medical doctors that she would survive. Her father knew there was something special about his daughter and he believed from the start that she would beat the odds. Beat the odds – exactly that she did!

It warms my heart to see the bond between a father and his daughter | a mother and her daughter | a proud pappy and his granddaughter.

Mel (you already had experience with being a mom to your fur baby to Dakota) it sure is a pleasure to see you with Anna. No matter what season of your life you are in (we know that being a mom can definitely have us feeling like a hot mess at times and wandering where our own identify went) – I’m here with you. 

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. The dirt is what will change you – your spirit, work, Family, and future.

Way to go Mel!


Yours Truly (Coach Melissa Brown)

super woman , country heat , wife , mom of 2

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



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!

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!

Beachbody Health Bet Challenge – Get Paid to Get Healthy

Beachbody Challenge Image

My first virtual accountability group of 2017 kicks off on January 9th; New Year – New YOU! What makes this group even more exciting is that every person who participates in my New Year – New YOU group using the My Challenge Tracker App (the app is free to download on apple and android) has an opportunity to qualify and automatically win an equal share of the $2 million Beachbody Health Bet prize pool. This is the 2nd time that Beachbody has offered the pool prize!

So How Do You Qualify?

Qualifiers must meet all requirements for each of the 4 qualification weeks.

    • Week 1 – January 9 – January 15
    • Week 2 – January 16 – January 22
    • Week 3 – January 23 – January 29
    • Week 4 – January 30 – February 5

Qualification 1

You must be a participant in my New Year – New YOU group on the My Challenge Tracker App by 11:59 PM PT on January 9, 2017. Participants must have a valid First and Last Name, email address, and shipping address associated with their Team Beachbody account by February 6, 2017 in order to be paid out.

Qualification 2

Since you are committed to getting fit…qualification 2 and 3 should be easy! There are 7 Shakeology flavors to choose from and if you have never tried Shakeology before I am here to help you figure out the flavor you like best! I have a lot of recipes to share with you. Here’s the deal…you must log a minimum of 5 Shakeology’s (each accompanied by a Shakeology photo) during each qualification week. The logged photos can be of your Shakeology on its own, your Shakeology preparation on its own, or of you preparing or consuming your Shakeology. Enjoy Shakeology by itself with water, follow a recipe, or create your own beverage or food item of your choice, as long as it’s clear it’s made with Shakeology when you take the photo. All Shakeology’s must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Qualification 3

Let’s give a SHOUT OUT for those sweaty selfies! Each participant must log a minimum of 3 workouts during each qualification week. All workouts must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Together we are all stronger!

So who is ready to join in on the FUN!

  • You can win money for checking in daily and logging workouts and Shakeology for the Health Bet Challenge!
  • I can help you stay accountable to the results you want!
  • Challenge Tracker App is helpful for not only tracking your workouts and Shakeology, but your measurements and transformation photos as well as it takes you off of Facebook (we all know can be distracting!)

If you are interested in learning more about this upcoming group, please contact me at or fill at the application on my Get Support page. SPACE IS LIMITED so be sure to reserve your spot today!

Southern Spiced French Toast w/ Bananas & Walnuts

Yesterday my husband and I noticed that the weather seems to be changing and the trees are beginning to lose their leaves! Summer days sure need to last longer here in Pennsylvania. This morning there was a chill in the air and I decided it felt like the perfect morning to try a new recipe with the pumpkin pie spice I purchased last week.

Southern Spiced French Toast with Bananas and Walnuts Picture


  • 4 eggs (I use eggs from my parent’s farm.)
  • 1/4 cup milk or unsweetened almond milk
  • 1 tsp pumpkin pie spice
  • 1/2 tsp or more of vanilla extract
  • 4 slices of whole wheat bread or 2 whole English muffins, split apart
  • 1 large banana
  • 1/3 cup walnuts, chopped (You can substitute for another nut of choice such as pecans.)
  • Maple syrup or syrup of choice


  1. In a shallow bowl, combine eggs, milk, pumpkin pie spice, and vanilla extract. You will want to stir with a fork or whisk.
  2. Add oil to a medium pan and heat over medium heat.
  3. Soak each slice of bread or English muffin half in the egg mixture; approximately 30 seconds each side. It may take slightly longer when using an English muffin. I substituted 2 English muffins (4 pieces when pulled apart) for sliced bread as I did not have any bread in the pantry!
  4. Place each slice of bread or English muffin half in the pan and cook each side for 2 to 3 minutes until golden brown.
  5. Top each with sliced bananas and walnuts. Use syrup sparingly!
  6. There was approximately 3/4 cup of egg mixture left over which I decided to cook the eggs and serve as part of my breakfast.

Here is an example of the Southern Spiced French Toast with Bananas & Walnuts. I used the color coded portion containers, which helps me to keep my nutrition on track! The picture indicates the 21 Day Fix container count. A serving size is 1 slice of bread (1 yellow) so this recipe can feed 3-4 people depending on if the serving size is being followed.


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!