Skinny Pina Colada for Summer Fun

I love an ice cold Pina Colada on a hot summer day but I am not a fan of belly fat. 聽The average Pina Colada has over 300 calories and more than 30g of sugar. Yikes, that is聽a lot and only one drink! 聽I would prefer to have more than one and don’t like sporting a muffin top with my jeans.

I got creative in the kitchen again and made a modified skinny colada recipe that satisfies my sweet tooth without the extra calories and sugar.

  • 1 cup ice
  • 1.5 oz white rum
  • 3/4 bottle Sparkling Ice beverage in coconut pineapple flavor
  • 1 cup unsweetened almond/coconut milk
  • blend and enjoy馃敼馃敼

馃嵐馃崓馃嵐馃崓Rum is good with pineapple coconut beverage alone over ice also. 馃嵐馃崓馃嵐馃崓

Chocolate Fudge No-Bake Cookies

WARNING – This recipe is for true chocolate lovers only! 聽 If you don’t’ like deep, dark rich chocolate then you will not like this recipe.

Chocolate Cookies


I found this recipe on the recipe insert that was shipped with my Shakeology and modified it to fit my needs.聽 The original recipe called for regular聽peanut butter and I substituted for powdered peanut butter to lower calories and fat while increasing serving size.

What you need:

  • 1 scoop chocolate Shakeology聽 (This can be purchased from my website by clicking HERE)
  • 1 shakeology scoopful;of powdered peanut butter
  • 1 shakeology scoopful of rolled oats
  • 1 tsp organic honey
  • 1-4 tbsp. of cashew milk (for consistency only)

Chocolate No-Bake Cookies


  1. Add Shakeology, peanut butter and rolled oats to bowl and mix well.
  2. Add honey and mix well
  3. Add cashew milk a few drops at a time to make firm dough-like consistency
  4. Divide into 8 drop cookies, refrigerate and enjoy!

Nutrition Facts (Per Cookie):

62 Calories, 8g Carbs, 4g Protein, 1g Fat

Chocolate No-Bake Cookies



3 Ingredient Protein Pancakes

Proteins聽are an essential part of our diet and are the building blocks of our body.聽聽I like to start my聽day off right with a breakfast high in protein.聽 I am not a huge fan of meat and eggs in the morning, and have a little bit of a sweat tooth, so I make a lot of protein pancakes and protein muffins.聽 Whenever I have an overly ripe banana sitting around and not much time I like to whip up these simple three ingredient protein pancakes.聽 Top them with a little bit of coconut butter to get some healthy fat in your diet and you are all set to crush your day!

What you need:

  • 1 Scoop Whey Protein Powder (Flavor of your choice)
  • 3 egg whites (can use liquid egg whites)
  • 75 grams of ripe banana

3 Ingredient Pancakes: Banana, Egg Whites and Protein Powder



  1. Smash the banana until smooth
  2. Mix in egg whites and whisk
  3. Add protein powder and mix

Mix all ingredients until smooth


Pour batter on preheated griddle to make 3-6 thin protein pancakes and enjoy!

Nutrition Facts:

251 Calories, 41g Protein, 19g Carbs, 0g Fat

Collage 2016-05-22 06_11_23

22 Minute Hard Corps Workout Reveiw and Sample Meal Plan

So far I have completed the Cardio 1, Core 1 and Resistance 1 workouts for the 22 Minute Hard Corps and I am loving the program!聽 I do not have much coordination so the simple, basic workout moves used in this program are perfect for me.聽 The workouts are easy to follow, effective and over just when I think I might need to modify or take a break.聽 I definitely recommend having a pull-up bar for this to get the full benefit.聽 I put my feet in resistance bands attached to my bar so I can follow along with all the repetitions.聽 My back is very sore after only one 22 minute resistance workout.

The first two days on the diet went pretty good but I didn’t plan my carbs very well and went over by one container.聽 Last night I sat down with a pen while packaging my food for the day and dialed my nutrition in.聽 Here is an example of what I聽ate聽today:

Meal 1: Oatmeal Banana Protein Bake with Chia Seeds(1 Red, 1 purple, 1 Yellow, 1 Orange)

Meal 2: Beef Stew over brown rice and spinach (1 Red, 1 Green, 1 Yellow)

Meal 3: Egg Muffins, Romaine Lettuce Salad with Bell peppers, Reduced Fat Shredded Cheddar and Salsa for Dressing (2 Greens, 1 Red, 1 Blue)

Meal 4: Gala Apple and 4 tsp Almond Butter (1 Purple, 4 Oil)

Meal 5: 6 oz. Grilled Chicken Breast, Broccoli, Sweet Potato (1 1/2 Red, 1 Green, 1 Yellow)

Meal 6: 1/2 Scoop Chocolate Casein Protein powder mixed with 1/4 cup unsweetened cashew milk and decaf coffee with 1 packet stevia (1/2 Red)

Totals:聽 5 Red, 4 Green, 3 Yellow, 2 Purple, 1 Blue, 4 Oil, 1 Orange


I am following plan 2 for nutrition because my goal is to maintain my weight while building muscle.聽 I think the biggest key to success is planning out your nutrition the day before.聽 You cannot out work a bad diet and figuring out how to fit in all your colored containers is easier when done a full day at a time.聽 It is kind of like building a puzzle.



Quick and Easy Egg Muffin Cups

I love eggs but find it hard to find time to make them in the morning during the work week.聽 I eat a lot of oatmeal muffin cups but wanted something a little more savory. This weekend while food prepping for my 22 Minute Hard Corps challenge, I tried out a new way to cook my eggs and loved the results.聽 To make things a lot easier, I buy my peppers and onions pre-cut in the freezer section or fresh food section.

Here is what you need:

  • Diced peppers, onions and some fresh baby spinach
  • Cooking spray
  • 12 whole eggs
  • Seasonings of your choice (Mrs. Dash, Salt, Pepper, Red Pepper Flakes, Garlic Powder, etc.)
  • Muffin Tin


  1. Heat skillet over medium-high heat.
  2. Spray generously with non-stick cooking spray and add veggies (no spinach) IMG_6768[1]
  3. Saut茅聽veggies until cooked and add fresh spinach
  4. Continue saut茅ing until spinach is wilted and cookedIMG_6770[1].JPG
  5. Spray 12 muffin tins with non-stick cooking spray
  6. Evenly spoon vegetable mixture into each muffin cupIMG_6771[1].JPG
  7. Add one egg to each cupIMG_6772[1].JPG
  8. Bake at 350 degrees Fahrenheit for approximately 20 minutes or until egg is cookedIMG_6775[1].JPG

Enjoy with whole grain sprouted toast or corn tortillas!IMG_6778[1].JPG

If you are following the 22 Minute Hard Corps or 21 Day Fix this would equal 1 Red, 1 Green and 1 Yellow.聽 Serve with the cheese and add one blue.



Bikini Competitor Banana Protein Oatmeal Bake

During the last few weeks of my competition prep I began to cut many things out of my diet and stick to the basics that I knew my body could handle and digest well.聽 This means my meals were very repetitive because I didn’t want to chance anything not agreeing with my body and halting my progress. For breakfast this was your standard oatmeal and egg whites.聽 I wanted to add some moisture and flavor to them so I incorporated ripe bananas and my favorite protein powders to make a super simple and quick oatmeal bake.聽 It yields six servings so my husband and I have breakfast ready to eat on the go 3 days in a row.聽聽 I have made it three times now and each time I love it more so I decided I just had to share the recipe.


DSCN1105.JPG Continue reading

Why I Chose to Compete

One week from today I will be stepping on the stage for my second time.聽 I am exhausted and have many emotions going through me right聽now; however,聽this time around the biggest emotion is excitement.聽 I am excited to go out there and beat the girl I was back in September.聽 She was nervous,scared, uncomfortable, timid, anxious and extremely frightened.聽 Today I am confident and excited to show that girl what a champion is made of.聽 I am competing against myself and pushing myself to be a better version of me.

So why on earth do I even want to compete?聽 Well, it all started 4 years ago when I started working out with a fierce group a ladies and an amazing trainer.聽 I gained strength and confidence and felt empowered to聽be who I wanted to be. 聽A few girls at the gym did bodybuilding competitions and I always imagined聽it was something I could never achieve.聽 After thinking about it for a couple years I just decided to go for it, why the hell not?聽聽聽 I wanted to show my kids that if you want something bad enough, and you work you ass off, you can achieve it.聽 Although not everyone wants to stand on stage in an itsy bitsy bikini and flex their glutes, the concept of determining your goals and staying commited to them is the same.聽聽 Don’t sit around thinking about your goals, get up and start working on them!聽 We can not change who we were yesterday but we can work on today and live for tomorrow.


This is my 12 week transformation for my first NPC Bikini Competition. I placed 3rd in Open and qualified for Nationals.

So how much sugar is really in my latte?

I love coffee!聽 Did I mention that I absolutely love coffee?聽 My day does not begin until my keurig is done brewing.聽 During my work week I make daily trips to our local coffee shop with coworkers and enjoy every last sip.聽 One thing I do notice when purchasing my brewed coffee, which I simply sweeten with stevia and a splash of half and half, is all the fancy dessert sounding drinks everyone around me is ordering (Birthday cake latte, pumpkin spice latte, caramel mocha latte, etc.)聽Before judging them and the size of their ass, I remind myself that they probably don’t realize that they are drinking well over 300 calories and approximately 50 grams of sugar.聽 Yeah, that is why they are ordering those drinks, they simply don’t know any better.聽 Well, you are in luck because my son Bryson and I made a quick video to actually show you what you are drinking.聽 Enjoy!

Quick and Easy Roasted Asparagus

With spring just around the corner the first vegetable to pop out of the ground is asparagus. 聽Asparagus is loaded with nutrients such as fiber, folate, and vitamins A, C, E and K. 聽Additionally, it is packed with antioxidants and can help detoxify your body.聽 I highly recommend grabbing some from your local farmer鈥檚 market and adding it to your next meal.

Here is a quick and easy recipe to get the asparagus from you fridge to your plate in under 15 minutes:

What you need:

聽聽聽聽聽聽聽聽 Olive Oil Cooking Spray

聽聽聽聽聽聽聽聽 Garlic Powder

聽聽聽聽聽聽聽聽 Onion Powder or Onion Flakes

聽聽聽聽聽聽聽聽 Sea Salt

聽聽聽聽聽聽聽聽 Pepper

聽聽聽聽聽聽聽聽 Fresh Grated Parmesan Cheese (optional)

聽聽聽聽聽聽聽聽 Cookie Sheet


1.聽聽聽聽聽聽 Preheat your oven to 425 degrees Fahrenheit

2.聽聽聽聽聽聽 Wash and trim your asparagus. (To trim, simply snap the bottom of the stalk off where the soft meets the hard.聽 If picked properly, this should already have been done)

3.聽聽聽聽聽聽 Spray cookie sheet with non-stick spray

4.聽聽聽聽聽聽 Add cleaned and trimmed asparagus

5.聽聽聽聽聽聽 Spray asparagus generously with cooking spray

6.聽聽聽聽聽聽 Sprinkle generously with garlic and onion powder

7.聽聽聽聽聽聽 Sprinkle lightly with sea salt and pepper

8.聽聽聽聽聽聽 Bake at 425 for 10 minutes

9.聽聽聽聽聽聽 Sprinkle lightly with fresh parmesan and enjoy!

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