Sunday, 26 October 2014

"WTH Did She Do Last Week" Sunday Oct 26th, 2014

OK, let's just lay it out here....moving sucks.  Ass.  I have been a bit preoccupied with the cardboard and the ripping and tearing of my basement, but with the aid of my BFF, Juan Valdez, we are getting through it and making poop happen, DESPITE it all!  It takes a special kind of crazy (I know that) to get through this.

So this week I am back on track with the posts and making a bit of a tweak to include some other facets of my journey like fitness and Personal Development and maybe even throwing in some of my fave things to perhaps inspire you to try something new.

Since I am all about the food, lets get this party started with what I ate.  And of course my bevvies of choice.

Throw in my Shakeo and the day is complete!

Let's talk about the food, shall we?  Mmm, Hugh Jass salads and Pumpkin pancakes and bacon, oh my!  Eating for this competition has been nothing less than enjoyable so far.  I know it will change but I will take my nut butters while I can.

Now about those workouts.  This week I felt really strong.  I felt muscles and saw muscles I have never seen before.  I also weighed in 3 lbs less this week, which is rather mind blowing.  Since I started, my goal was to get my body leaner.  I am sitting at around 13 lbs less that when I started working with my coach.  This has been a slow and steady journey but I have loved every single minute.  Patience is a virtue I am learning well!

Heading to other news, to keep myself on track, focused and fired up I do daily personal development.  It not only fuels my drive but it helps me be a much better leader to my team.  It keeps me inspired! 

This week I have a been a podcasting, book reading, webinaring freak.  Chalene Johnson's Build Your Tribe is on the top of this list! She is SUCH a blast and is one of my mentors.  If you haven't looked her up, DO IT now!  :-)  Throw in my book, "Influencer" and I have a well rounded mental feast.

So as I head to the kitchen to make my afternoon coffee & coconut oil, I am once again feeling fired up to kick ass and take names this coming week.  Maybe it's the caffeine....or maybe life is JUST that great! 


Tuesday, 21 October 2014

Butternut Squash Pasta Sauce

  • 1 tbsp coconut oil
  • 1 small red onion, diced
  • 1 stalk celery, diced
  • sea salt
  • fresh cracked pepper 
  • 1 lb butternut squash peeled & diced
  • 3 cloves garlic, chopped
  • 3 tbsp tomato paste
  • water to thin to desired consistency.  I used about 1/2 cup.
  1. In a large stock pot over medium heat, heat the coconut oil. Add the onion, celery and pinch of sea salt. Cook and stir until the veggies soften and lightly brown.
  2. Add the butternut squash cubes and garlic. Reduce the heat to medium-low and cover the pot. Cook for another 10 minutes or so until the squash is tender. Stir a few times being careful it does not stick. Remove from heat and let the veggies cool for a few minutes.
  3. Then, add the tomato paste to the squash. Start adding water. Puree the veggies until they become a sauce. If it's too thick add water by the tablespoon at a time. 
  4. Season with sea salt and pepper to taste. 


Gingerbread Apple Spice Cake Baked Oatmeal with Toffee Bits

Makes 1 serving
1/2 cup dry oats
1/8 t. baking powder
a sprinkle of cinnamon
a sprinkle of ginger
1/4 cup unsweetened applesauce
 1 cup water
1 t. vanilla extract
2 T. DaVinci sugar-free Gingerbread syrup
1 Tablespoon Skor Bits

Mix dry ingredients together.  Stir in wet ingredients.  Pour into sprayed baking dish.  Top with Toffee bits.  Bake at 350 for 30 minutes.  Let cool for 15 min. before eating.

Calories:  286
Carbs:  48 grams
Fat:  8 grams
Protein: 10 grams

German Chocolate Cake Baked Oatmeal

Makes 1 serving

1/2 cup dry oats
1 cup water
1/8 t. baking powder
1 t. vanilla extract
2 T. DaVinci sugar-free Caramel syrup
1/2 T. toasted unsweetened coconut (I used Organic large chipped coconut)
1 Tablespoon cocoa powder
3 pecan halves, chopped in bits
1/2 Tablespoon mini chocolate chips

Calories: 266Carbs: 
42 grams
Fat: 10 grams
Protein: 11 grams

Directions:Mix the above in a sprayed oven-proof bowl. Sprinkle on choc chips, coconut and pecans.  Bake at 350 for 30 minutes.

Almond Joy Baked Oatmeal

Bake your breakfast?  Oh yes!  This is worth the wait. 

1/2 cup Rogers Porridge Oats (you can use regular)
1/8 teaspoon baking powder
1 teaspoon dry sugar free Chocolate Jello Pudding mix (instant)
1 Tablespoon cocoa powder
1 cup of water
2 Tablespoons Sugar Free Coconut Syrup (I used DaVinci)
splash of almond extract
1 Tablespoon large flake unsweetened coconut
1/2 Tablespoon slivered almonds

Mix together dry ingredients.  Add wet and stir to mix.  Sprinkle with coconut & almonds.  Pour into sprayed baking dish and bake at 350 for 30 minutes.  Enjoy!!

Calories:  249
Fat:  10 g
Carbohydrates:  38 g
Protein:  11 g

Sunday, 19 October 2014

What are you losing...and what will you gain? Find out here...

This morning I asked the question on how much you all dropped on average at Target/Winners/TJ Maxx, etc per visit. The majority of you told me 100.00. To be honest, that is me, too. Every. Damn. Time. Why the heck is is SO easy to spend money out on new leggings (yes, I need more, right?), that amazing blue leather purse (Whatttt? It matches my killer shoes I bought there LAST week) and those multi-color bowls that will make my food porn pics even MORE food-pornier. Yes. I just made up that word.

And on the opposite end of the spectrum, so many people that are interested in what I do as a coach hesitate and ponder and speculate on spending 40.00 to become a coach and start up what potentially could be a 6 figure (or more) income. FYI: I am not there yet, but I will be.

Honestly...what do you have to lose? 40.00? As you all told me, we drop that at the snap of our fingers, but what do we get in return? More “stuff” to clutter up our homes and then by next week, we are already tired of it.

What do you have to gain? First off you get to be accountable. To yourself. That is the gift that keeps on giving. Secondly, you get me...I will train you and show you the ropes...there is nothing and I mean NOTHING to be afraid of. I knew jack squat when I became a coach, but I learned it! You also get my team...Team Subject To Fire. They are my extended family and we all help each other. Like, crazy help each other.

You don't have to know everything. You don't have to be ultra fit. You don't have to have experience. You just need to be willing to learn AND then teach. You need to want things to change WAY more than you want them to stay the same. You need to want to help others more than anything else. And you need to wake up every day with a fire lit. That 40.00 is nothing compared to what you get in return. You get to impact lives every day. Yourself included.

I am opening up 5 spots for my next new coach training. If this speaks to you (or sounds like someone you know), please talk to me.

For the record, that 40.00 I spent 2 years ago was the best investment I could have ever made. This is my job. This is what I wake up every damn day, excited to do.

And it can also be yours.

Apply HERE

Monday, 6 October 2014



I am totally craving these! One of my favorite recipes hands down. Take me to the tropics, baby!

2 cups of cashews
3 scoops Vanilla Protein Powder (I used Whey Gourmet Naturelle)
1/4 cup flax meal
1/3 cup unsweetened coconut
1/3 cup dried pineapple, chopped small
splash of coconut extract (vanilla will do)
1/4 cup of pineapple juice
1 cup dates
squeeze of lemon juice

1. Add your two cups of cashews to your food processor and blend until it is flour.
2. Add your 3 scoops protein powder and pulse until blended.
3. Add your unsweetened coconut, chopped pineapple and ground flax and pulse until blended.
4. Add the vanilla extract, lemon juice, dates, and pineapple juice. Blend until dough texture.
5. Remove the dough from the food processor and place in a bowl. Begin rolling protein balls into 1 inch balls.
6. Roll protein balls in coconut until completely covered (I prefer to toast the coconut).
7. Place balls on a plate or in a container, cover and place in the fridge. (I keep mine in the freezer and eat them right from there).

This recipe made 30 (about a heaping tablespoon each)

Per Ball:
Calories: 88
Fat: 5.3 g
Carbs: 7.3 g
Protein: 3.7 g

"WTH Does She Eat" Sunday Oct. 6th

This week was a little more a testing of my willpower, with 4 low carb days.  DAMN, you carb cycling.  But alas I must listen to my coach's words of wisdom.

This is what went down in my kitchen (and a couple not) this past week.

Let's start with breakfast...because, well they are my my absolute most favorite meal of the day.  NOMS!!  I had my pancake bowl for most days, and yes I am addicted, then other mornings Pumpkin Vanilla Shakeology porncakes...ahem...pancakes!  And coffee, oh yes with coconut oil.  Nectar of the gods! 

My lunch and dinners were a lot about zucchini and Hugh Jass salads.  I had one high carb day this week and you can bet your ass I inhaled some sweet potatoes.  Heaven, I tell ya!!

OK, I did NOT have cake, but I had the next best thing!

 I ate out this week and the real easy choice for me is always Edo.  I can get veggies & protein, prepped just the way I ask, no issues.  Gotta love that!

Me, at Edo's ordering food.
"I'll have the chicken and shrimp with no rice no teriyaki no oil and no soy sauce. All veggies, all steamed".

Lady behind counter, "Oh you are a very healthy girl".

Comp prep really isn't hard as long as you are willing to make short term sacrifices. And I DID eat a spoonful of peanut butter for my fat after so yay!!

And because I was on Low Carb alert, I only got apples once this week. This was the day I painted my front entry..'scuse the step stool and crack fillah!

And yes, Shakeology 'erry damn day!  It keeps me sane, curbs my cravings and makes me feel like I have a treat after every workout.  I am special...I deserve it!  :-)

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