Archives for Nutrition









You, my dear, absolutely killed this 6 weeks! I am beyond proud of you and all that you accomplished! (Photos to follow if she allows it, otherwise you guys will just have to ask her personally!) Stay tuned for her thoughts on the 6 weeks in a later post! She had no idea guys! 


For those of you who are thinking whats next?

You have a few options. You can continue with where we left off at the last check in and see how things go on your own, which is totally do-able. If you want to change things up, say add some muscle or maybe you are happy at your current weight and want to just maintain there…I can calculate a one time set of numbers for $25 and this would be with no check ins, just numbers and your on your own. If you prefer to continue to check in because you like the accountability its $50 a month, so 4 check-ins total. Same idea as the challenge, you have me for all your questions and we check in once a week. I am here to help in any way that I can. I truly do hope you all learned something in this 6 weeks. I enjoyed reading all of your posts about your overall lessons in this experience. Congratulations to all of you, you guys all did so great and it was such a fun experience with you all! Thank you for making my job fun, exciting, and remind me why I just love this stuff!


Rhona, next time you see me, come get your winnings girl!


Chocolate Almond Butter Banana Bites


3 Bananas

1/2 Bag of Enjoy Life Chocolate Chips (Worth the cost)

Almond Butter (Or any Nut Butter actually)


Slice up the bananas and spread a bit of nut butter on one and top with another slice. Create “sandwiches”

Freeze the Banana “sandwiches” for 15-20 min while melting your chocolate.

Once melted and bananas have been in the freezer, use tongs to hold them and dip them half way into the chocolate and place on a pan with a piece of wax paper on it. Then freeze for 30min!

Keep in an air tight container in your freezer and eat and enjoy!!

Slow Cooker Spicy Chicken and Rice

Cook Time 4hrs

Serves 8-10

  • 4 boneless, skinless chicken breasts
  • 1 can (14-1/2 ounces) Ro-tel tomatoes (mild or regular)
  • 1 can (10 oz) mild enchilada sauce (I used Old El Paso)
  • 1/2 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • tablespoon chipotle pepper in adobo sauce, chopped
  • 4 cups cooked rice (brown or white)
  • 1 can (15 ounces) black beans, drained
  • 3/4 cup shredded sharp cheddar cheese
  • 3/4 cup shredded pepper jack cheese
  • Sour cream
  • Cilantro
  • Diced avocado
  1. Place chicken in a 4- or 5-qt. slow cooker.
  2. In a large bowl, combine the tomatoes, enchilada sauce, garlic powder, paprika, salt, cumin and chipotle pepper; mix well and pour over chicken. Cover and cook on low for 3-4 hours or until chicken is tender.
  3. Remove chicken to a plate and shred using two forks. Return chicken to the slow cooker. Add cooked rice and beans and stir well. Sprinkle cheese evenly across the top and cover. Let heat through about 20-30 minutes.
  4. Garnish sour cream, cilantro and avocado, if desired..

***Recipe found on


Need a good at home mobility routine? I usually don’t plug other companies unless I like them, have tried, them or know that they are out there for good reason. With that said, ROMWOD is a GREAT company! Some of you may see it advertised with athletes or on your social media etc.. Well I am here to tell you that they are the real deal. Their program is inexpensive to subscribe to, workouts are all ROMWOD’s (Range Of Motion Workout Of the Day) The daily Wod is typically about 15-20min, long Wods on Thursday’s. They also allow you to customize routines by selecting areas that are tight and it pulls up a routine for you to follow. They even have short 5-10min. ANYTHING is better than nothing! I do them at night when the kids go to bed, or sometimes with them. Over all its another added benefit to your health and longevity with sport. They currently offer a free 7 day trial and I encourage you to give them a shot.




Here are some items I pack when I travel and I know that have good food options will be so-so…

Protein Bars (my favorite are Perfect Bars/Oh Yeah Bars)

Beef Jerky (Just read the package for the best macro option)

Protein powder in small snack baggies already measured out.. Thank God my protein is chocolate otherwise I get some looks!

Single Serve instant rice containers, you can get them at any major food store and they just require a microwave, driving? Ask the 7-11 person to use the micro! Yes, I’ve done that!

Pretzels are a great snack, yes the sodium is a tad high, but great for munching.


Celery, Carrots, Single Serve PB, or even you PB2 lovers..

Oatmeal Single Serve, people will give you hot water and 7-11 has it too.. lol

My one treat that I love!! Is rice crispy treats…depending on where you are with your macros, you may or may not be able to fit one. Yes its sugar too, but good carbs and it’s a road trip after all!


These are just some of the MANY items out there. Check Pinterest for Macros Friendly Travel Snacks.. I swear that site has everything!




See what I did there! HA! Check-Ins are today. If you are following the blog let me know what type of content you would like to see next week. Recipes? Topics of Discussion? I want this experience to be a good one for all of you and I want to share as much as I can to give you the tools to continue. Comment on this post and you will earn an extra BONUS point for this weeks Challenge!


Do I have your attention? We LOVE pizza night at the house. Everyone can make theirs however they please and everyone eats and is happy! This works well if one of you is, lets say doing a challenge, and maybe your family is not! NOT TO FEAR!

Chicken Alfredo Garlic Pizza


1 Flatout Light Bread (any flavor)

1/4 cup 2% milk mozzarella

2-3 Tbsp. Classico Light Alfredo Sauce

A handful of spinach

2-3 oz. pre-cooked chicken (I used Tyson)

1-2 Tbsp. sun dried tomatoes, julienned

1 slice of prosciutto, cooked and crumbled

1/4 onion, sliced

3 roasted garlic cloves, sliced

Crushed Red Pepper Flakes (optional)


Lay out your flat out, baste with sauce, add Garlic, add the chicken, top with the remaining items..Lastly add the cheese…and BAKE 10-12min at 400F. ENJOY!

Macros: CAL: 341; CARBS:  21; FAT: 15; PROT: 40 recipe from

NOW!!! If you are still reading…and see these macros and think, shoot I cant make that work with my numbers, yes you can. The Flatouts are great on macros and fiber. #winning. As for the sauce, ok so maybe you find a light version of the Alfredo or scratch that all together and use a red sauce of your choosing that works well. Shoot we even use Stubbs sugar free BBQ sauce and its sooooo good with Chicken. Cheese have to much fat? Look at low fat skim, or fat free if you are brave lol. Add all the greens. The rule in my house is one handful on each pizza. Give them a try and see what you can come up with! The possibilities are endless…

How much weight should I be losing?

A lot of you at your check-ins are either asking me this question, or you are worried that your 1 pound weight loss wasn’t enough for the week. I am here to tell you that a loss is a loss and should be celebrated. Regardless of how small you feel it is. The scale is ONE measurement next to several! Granted the scale gives you a number right? It is a definitive answer to what you are looking for, it will always give you a number, but do we need to put so much behind what the Scale says? NOPE.

Easier said then done, right? Ok, hear me out. If you are a scale obsessor, you weigh yourself every day and worry that one day you were down 2 pounds now you are up one, etc…. Do me a favor, if you can not give up weighing yourself daily, then weigh yourself at the exact same time every day and at the end of the week average out those weights recorded. That would be your average for the week. Personally I would prefer we weigh ourselves once a week, well really in the grand scheme of things, never, but we aren’t there yet and I get it. Yes this is a challenge, Yes weight loss is great, but NO the scale isn’t the only thing that tells you if you are moving in the right direction.

Lots of times we retain water, maybe we didn’t get enough sleep last night, or we were up late and had more sodium then normal in a day. Maybe we didn’t do great with our veggies so our trips to the bathroom have been infrequent. Maybe your a girl and you have HORMONES. Seriously so many things play into that little number on the scale. The last challenge I did, I lost 4 pounds in 6 weeks, the before and afters were shocking, because even tho my body weight really didn’t change, my composition did. SO, if you are truly giving this challenge a big effort, your body does not lie and will show you the results of your hard work. I promise because this has been such a success for others before you! Hitting a challenge so so and kinda doing this and that will only give you so-so results. If you are good with that, then so am I. I want you all to learn something here about yourselves, food, and how to fuel your body.

Here are some basic reasons why the scale may not be moving…Your building Muscle, Lack of Sleep, Stress, Not Enough Water, Hormones, and Inflammation. All of these, and more play into how your body reacts on a daily basis. The more consistent you are with your meals and quality foods the more response you elicit from your body. Already somewhat of a lean frame, you could be building muscle, after all we do crossfit and lift weights. Did you get a few hours of sleep last night and not drink enough water? Water retention can be from stress, lack of sleep and a few other things. Are you working out without having a rest day? Rest is essential to weight loss. Think about it, you come into the gym and break down your muscle tissue, taking a rest day and eating right allows those muscles to recover. Otherwise if you skip the rest and continue of pushing your body to the limit you WILL hit a wall and Inflammation will peak and water retention gets worse and the scale will reflect all that and then you feel defeated because weight went up and not down.

What am I getting at? I just want you all to keep in mind taking care of YOU is SO important. Yes we have jobs, kids, and other things going on, I get it, I am busy too! But small changes can eventually bring out HUGE successes if we try. Most of you will have a goal for the week from me after your check in, some won’t, just depends on the person. But those goals are there to better you. By taking a little time here and there to pre-plan your meals when you know you have a busy day ahead. Having bulk items cooked in the fridge so on those nights you get home and don’t wanna cook, you have a healthy option for you to have. Taking a much needed rest day because you are so sore and think if you stop working out you will slow your weight loss journey…TAKE SOME TIME FOR YOU THIS WEEK!

Whatever that looks like.. Do IT. Do YOU. Be SUCCESSFUL. We all have the ability to do so, each and every one of you! Results will come if YOU do just THAT.

Protein Apple Crisp!

4 Medium Apples (Gala or HoneyCrisp)

1-1/2 Cups unsweetened applesauce

2T Sugar Free Maple Syrup

1-1/2tsp Apple Pie Spice

2 Cinnamon Roll Quest Bars


Pre-Heat Oven to 375. Lightly spray 4 ramekins (oven safe bowls)

Chop Apples into bit sized pieces and add to mixing bowl with applesauce, syrup, and pie spice.

Place Quest bars (out of the wrapper) on a small piece of parchment paper and microwave 45 seconds to 1 min. Let cool then crumble by hand or use a food processor to break down.

Divide mixture evenly into ramekins and top with protein “crumble” Bake for 15min…

Nutrition Information (per serving): Calories: 185 Carbs: 32g Fiber: 10g Protein: 10g Fat 3.5g

recipe from


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