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

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

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  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!