Fall Into Fitness


Don’t let the changing weather make you give up on your health and fitness goals. And if you’re just starting your health and fitness journey, Fall is a great time to begin!

“Fall … is a great time to start a fitness program because you’re going to create good habits for the holiday season and the upcoming winter months,” says Justin Price, owner of Biomechanics, a personal training and wellness coaching facility in San Diego, Calif.

Here four tips to help you maintain your healthy habits through the changing seasons:

1. Get Outside:  Without cooling temperatures, taking your fitness outside has never been better! Go for a hike and explore the beautiful fall scenery. Take a family bike ride, a jog, or walk in the park with a friend. Or just take some of your regular exercise moves and do them outside. You’ll be so glad you did this once the winter weather hits!

2. Make a Schedule: With kids back in school and on a regular schedule, make fitness and meal planning part of your routine. Set aside specific time to get your fitness in and prep your healthy meals. Fall is also a great time to explore different workout options and try something new!

3. Chores Can Be a Workout Too: Raking leaves or gardening burns about 150 calories every 30 minutes, so if you find that you don’t have time for exercise, grab a rake or a hoe, and turn seasonal tasks into a fat-burning workout.

4. Drink Your Water: It may not be as hot outside, but drinking your water is always important! Stay hydrated, help your body soak in those nutrients and flush toxins, and always drink before you snack (sometimes feeling hungry is a sign you’re actually thirsty).

Tasty Tuesday: Pumpkin Punch & Baked Doughnuts


It’s getting closer to Halloween and the treats seem to be everywhere! Show your family how yummy healthier versions of store bought treats can be. Involve your kids to help mix up the pumpkin punch, and they’ll LOVE the magic of making their very own doughnuts at home. These treats aren’t 100% clean, but they’re what I like to call “cheating clean”–a healthier alternative to a cheat meal that’s full of sugar and calories. Enjoy!

Pumpkin Punch

  • 1-2 scoops of mango sorbet (found in the ice cream aisle)
  • half V8 fruit fusion peach mango flavor
  • half FIZZE sparkling clementine beverage (found in the aisle with other glass bottle sodas, although this is NOT a soda)

For some extra fun, have kids decorate their clear plastic cups to look like pumpkins with permanent markers–like a Sharpie (washable ones will smudge all over their hands). Do this BEFORE you mix the punch to avoid spills.

Baked Pumpkin Doughnuts

  • 1 cup whole-wheat pastry flour (I used white whole wheat flour)
  • ¾ teaspoon baking powder
  • ¾ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ½ teaspoon salt
  • ⅓ cup sugar
  • ½ cup pumpkin puree
  • ¼ cup milk
  • 1 large egg
  • 1 teaspoon canola oil
  • ½ teaspoon vanilla
  1. Heat the oven to 350 degrees.
  2. In a large bowl whisk together the flour, baking powder, cinnamon, nutmeg and salt.
  3. In another bowl whisk together the sugar, pumpkin, milk, egg, oil and vanilla.
  4. Create a well in the center of the dry ingredients and pour in the pumpkin mixture. Using a spoon mix until just combined. Do not overmix or the doughnuts will be tough. Use a pastry bag or large plastic bag to pipe the mixture into the donut pan. (You can purchase donut pans online at stories like amazon, or at stored like Bed, Bath & Beyond) Alternatively, you can spoon the batter into the molds, but the finished doughnuts may not appear as even.
  5. Bake 15 to 20 minutes, or until the tops spring back when pressed gently around the edges. Place the pan on a wire rack and let the doughnuts cool for 10 minutes. Run a knife around the inside of the molds to release the doughnuts. Invert the donuts on the rack and cool completely, or enjoy warm.

Variation: Substitute applesauce for pumpkin for healthy baked applesauce doughnuts


Tasty Tuesday: Spicy Honey Chicken


This recipe for Spicy Honey Chicken is one of those that is easy to prep and I usually already have all of the ingredients on hand. And don’t let the word “Spicy” in the title fool you…it’s still kid friendly with the perfect blend of sweet and tangy.

Adapted from the original recipe from OBB

You’ll need 4-6 chicken breasts, thawed

For the Rub:

  • 2 t olive oil
  • 2 t granulated garlic (if you have a jar of minced garlic, that works too)
  • 2 t chili powder
    1/2 t onion powder
    1/2 t coriander
    1 t cumin
    1/2 t chipotle chili powder (I usually use Mrs. Dash’s Southwest Seasoning Blend for this)

1/2 C Honey
1T Cider Vinegar

Combine the rub spices in bowl and mix well.

img_7507Use kitchen shears (or a pair of clean scissors) to trim off any excess fat from the chicken  pieces.Pat dry. Drizzle oil over chicken and rub in with your hands to lightly coat all the pieces. Then toss chicken with the spice rub to coat all sides well. Use your hands and get in there!



Grill chicken for 3-5 minutes on each side, until cooked through.img_7508

While chicken is cooking, warm honey in the microwave so it’s not so thick. Add the vinegar and combine well. Reserve 2T honey glaze for later. Take the rest and brush on chicken (both sides) in the final moments of grilling.

Serve with a side of veggies or create a spicy honey chicken salad! Cut cooked chicken into strips or diced pieces. Serve over Romain or red leaf lettuce. Add in any extras like tomatoes, cucumbers, red onions, avocados, and even mangoes!

Try it topped with with creamy avocado salad dressing!


How Complaining Rewires Your Brain


I read this article recently and thought it was SO INTERESTING!

Here’s the gist behind how excessive complaining rewires your brain:

“There’s something called “experience-dependent neuroplasticity,” which is the continuing creation and grouping of neuron connections in our brains that take place as a result of our life experiences.

Neuroscience teaches us that neurons that fire together, wire together. Donald Hebb, a Canadian neuropsychologist, coined that phrase back in 1949. What this means is that whenever we think a thought or have a feeling or physical sensation, thousands of neurons are triggered and they all get together to form a neural network.

With repetitive thinking, the brain learns to trigger the same neurons each time.

So, if you keep your mind looping on self-criticism, worries, and how nothing is working out for you, your mind will more easily find that part of your brain and will quickly assist you in thinking those same thoughts again.”

Crazy, right? So if we’ve gotten into the habit of dwelling on negative experiences/feelings then the next time something doesn’t go our way (like someone cuts you off in traffic, let’s say) our brain’s kneejerk reaction is not to let the incident slide, but for us to be negative and complain about it.

So what can we do to stop this negative cycle?

  1. Catch Yourself: When you notice yourself complaining, STOP IT and change the subject.
  2. Be Grateful: How can you complain and be grateful at the same time? You can’t! No matter the situation, find something to be grateful for. Someone cuts you off in traffic, be grateful you were alert while driving. Be grateful your favorite song just came on the radio.
  3. Put your energy elsewhere: Complaining is emotionally draining (it is to the people who have to hear it too), change that negative energy into something positive! Give compliments, say thank you, serve others, and laugh more!
  4. Breathe and meditate: There’s no doubt things will happen that annoy us, but take deep breaths while you’re in the situation and practice tips #2 and 3.

Once my friend was in a long line at the store. She was getting impatient and her initial reaction was to be grouchy with the clerk when it was her turn. Instead, she took a deep breath and noticed that the clerk was all alone in the store trying to assist many customers. She smiled and told the clerk she was doing a great job instead. The clerk perked right up and my friend felt better too!

At home, meditate  or do yoga to relieve stress. Writing in a gratitude journal is also helpful.

Just like your brain can get wired for negativity, we can rewire it to be more positive! I feel like in this world we live in, we definitely need more of that! I also want to be an example to my kids on being positive. Society tell us that it’s all about “ME” and if something doesn’t go my way, I have the right to complain and shout my frustrations. I want to make a different choice. I CHOOSE HAPPINESS and FINDING JOY IN THE JOURNEY EACH AND EVERY DAY!!

Tasty Tuesday: SC Mango Chicken


I know it’s Wednesday, but I didn’t get around to posting a favorite healthy recipe yesterday, and I just couldn’t wait another week to share this one with you!

Not only are mangoes delicious, they have tons of health benefits too!


This recipe only has a handful of ingredients and you can even make it into a freezer meal. Recipe from six sisters stuff

Slow Cooker Mango Chicken

Photo Via


  • 5 boneless, skinless chicken breasts (mine were frozen)
  • 1 can corn, drained
  • 1 can black beans, drained and rinsed
  • 3 cups mango salsa
    • TIP: You can buy premade mango salsa at the store either in the refrigerated section or canned in the aisle with other salsa varieties. Make sure to read labels for added ingredients  that aren’t clean. If you can’t find premade salsa, you can always make your own  using this recipe, just leave out the sugar and add a few more tomatoes to offset the taste)
  • Cumin to taste (1/2 to 1 tsp.)
  • Lemon Pepper to taste (1/2 to 1 tsp.)


  1. Put chicken breasts in slow cooker.
  2. Mix all other ingredients in a separate bowl.
  3. Pour over chicken breasts and cook on high for 4-6 hours.
  4. Shred chicken with two forks in the crock pot and serve over rice.
  5. Garnish with cilantro, if desired.


Tips To Give Yourself More Time


Time is a precious commodity and we can often find ourselves stressed out because we’ve over scheduled ourselves. Here are 8 tips to give yourself more time…and hopefully less stress!

1. Decide what’s important and do that first thing everyday. If it’s important, you’ll find a way to get it done no matter what! That might mean waking up earlier than your family some days.I wake up early on weekdays to put in 1 very focused hour of work and to get my workout in before the kids wake up. This helps me to plug into work when I am working and plug into being present with my children when they wake up.

2.Don’t let other people schedule your life. Friends and family may mean well when they  make plans that automatically include you, but if it’s not going to work for you and your family (i.e. it’s during nap time, the kids are cranky, you’re tired from a long day etc..) don’t be afraid to say no. They’ll understand!

3. Pay close attention to what makes you happy. Do you look forward to or dread your monthly book club? Get rid of obligations that you don’t actually enjoy.

4.Stop Watching TV–okay maybe not totally, but cut back and see what happens. You’ll find that you don’t miss it, and those shows you “just HAVE to watch” aren’t really that important.

5. Look through your calendar and cancel things that you aren’t excited about. See tip #3

6. Schedule your breaks and enjoy them. There’s nothing wrong with taking time for YOU! For more about this, see my post: taking time for you is not selfish!

7.If you keep putting something off, just let it go.

8.Before you go to bed, decide on tomorrow’s most important action.

9. Set good household habits so cleaning isn’t a stress: I have found if I stick to daily cleaning habits — my house stays pretty clean and in order. ✔️ make sure the dishwasher is loaded and started every night. ✔️ quick 10 minute tidy up throughout house before bed. ✔️unload dishwasher every morning so dishes can be loaded immediately with each meal. ✔️never put shoes or clothes on floor. Put them away immediately after removing from body.

I get asked many times how I’m able to juggle working from home and being a mom to young kids. Here are a couple tips for those of you work from home or would like to work from home, but aren’t sure how to do it–I follow all the above tips, PLUS the following:

10. I like to work during my daughters nap time. During this time my son gets to do a special activity!! Today, we made him a train and car track. I have a closet of toys and we rotate toys each week. I also like to have a few activities that we pull out each day of the week for special time (while mom works) and then they immediately go back onto shelf.


11. I can work from ANYWHERE we often go for walks, play outside, or go to the park to play while mommy works from her laptop or phone.

My coaching business is important to me so I make it work! I am first a MOM but I also have a successful team because we make it work. I make it work because I love my amazing team, I love my challengers, I want to help people who struggle like I once did, and it makes me a better wife and mom! I would love to answer more questions about coaching and working from home if you want more info. Please feel free to contact me!

Tasty Tuesday: Slow Cooker White Chili


There’s a good chance it’s going to rain where I live this week, and with the rain will come cooling temperatures. And nothing tastes better than cup of warm chili on a cold day! I just finished up a FREE 5 Day Challenge group where we exchanged crock pot recipes. This is one crock-pot recipe that is always on my go-to list when I need dinner to take care of itself! And the best part is: this is also a freezer meal!

White Chicken Chili (recipe adapted from our best bites)13102657_886770518099549_407971253171144503_n


  • 1 medium onion, chopped
  • 2 15 oz cans Great Northern Beans (drained and rinsed)
  • 3-4 boneless, skinless chicken breasts
  • 3-4 cloves garlic
  • 1 (3.5) oz green chilis
  • 1/2 tsp dried oregano
  • 1/2 tsp coriander
  • pepper to taste
  • 32 oz of low sodium chicken broth
  • 1 lime, juiced
  • 1/2 cup cilantro, chopped


Boil chicken breasts in water on stove top until done. Cube chicken, sIMG_6547hred with fork, or use the paddle attachment of your mixer to shred chicken

Place chicken and all ingredients, EXCEPT: beans, lime juice, and cilantro into slow cooker. Mix well and let cook on high 5-6 hours or low 3-4 hours.

The last 30 minutes of cooking, add beans (drain and rinse them first), lime juice, and cilantro and cook until heated through.

Serve with shredded part skim mozzarella cheese, fresh limes, fresh cilantro, green onions, or avocados on top.

TO MAKE IT  SPICY: sub in canned jalapenos for the green chili.

TO FREEZE: After cooking the chicken, add ingredients to a freezer safe container EXCEPT: beans, lime juice, and cilantro. This will freeze for up to 3 months. When ready to eat, transfer to slow cooker and cook 7-9 hours on low or 4-5 hours on high. The last 30 minutes of cooking, add beans (drain and rinse them first), lime juice, and cilantro and cook until heated through.  Serve with desired toppings.