Try this Starbucks swap this Fall

Do you love pumpkin?

For many people pumpkin brings feelings of warmth, comfort, and maybe even good memories as it lights up your taste buds!

Sounds amazing right?

Did you know that most women should not be consuming more than 24g of added sugar per day and men 36 g of added sugar per day?

Wait– where did that come from, weren’t we just talking about pumpkin??

If the headline didn’t give you a warning on what this blog was going to talk about– here it is.

The grande Starbucks Pumpkin Spice Latte has 39g of added sugar 🤯 and 17g of fat.  Makes you want to just skip it right?

Instead of just skipping all that yummy goodness and good feelings we have the perfect swap for you! Try making a Healthy homemade pumpkin latte!

Recipe here:


Shift Your Mindset Today!

Have you ever heard that you are what you THINK you eat?

Recent literature reviews have shown that there is a direct correlation between mindset with the amount of food consumed as well as the quality of food chosen.

For example, have you or anyone in your inner circle ever said “I am just a picky eater?” According to what we are learning about having a growth mindset, when we resign ourselves to being a picky eater we limit ourselves to being open to the idea of even trying something new!

Here is another example– I think we have all been guilty of saying “man this workout is going to suck.”  

Once again, we just limited ourselves to accepting the “fact” that we are going to have a crummy workout when in reality we could have a very enjoyable workout. Not to mention if we say it outloud we could have just set the stage for our workout buddies to not enjoy the workout too.

When it comes to our mindset we can easily limit ourselves and “predict” our own outcomes OR we can try to shift our inner and outer dialogue.

So here are two things to try:

Instead of saying: I start the day off with green juice only, to restrict calories.

Try this: I feel best when I start the day with a healthy, balanced breakfast.


Instead of saying: I was still hungry, over-ate and ruined my whole day.

Try this: I felt so good today, I deserve a healthy sweet treat.

Give it a try and let us know what you think!

If you are looking for accountability to reach your personal health and wellness goals we can help all you have to do is Book a Free Intro



New Group CrossFit Schedule

Our group crossfit schedule is chaning in September. Please review the white Wodify app for an updated class schedule. Attached is an image of the future week.


Don’t break them–Replace them!

Do you have habits that you really wished you didn’t have?

I think we might all have at least one.

When thinking about habits we love to say that we need to break them. In reality when we try to break a habit we are far less successful because that habit is ingrained into our brain- literally! One way we know will increase the likelihood of diminishing that unwanted habit is to replace

So instead of trying to break those habits let’s talk about some ways to replace them.

Here are 5 examples of how to replace a habit.

Instead of:Try:
 Sitting looking at a screen all day ——-> Take a break and go for a walk
Comparing Yourself——->  Recognize that everyone is unique
Scrolling through social media at night——->  Read a book before bedtime
Wanting to lose weight ——>  Start wanting to be healthy
Dweling on the past and worrying about the future —–>  Practice mindfulness, presence & gratitude

When replacing habits it is best to set yourself up for success by finding a way to remember to replace the habit, adjust your environment to make it easier to do, and  to celebrate your successes.

The biggest challenge is sticking to it– that’s where accountability is essential! If you don’t have that person in your life to focus on YOU and achieve your goals I would be honored to work with and be that person.

Book a Free Intro or Apply for Coaching >>>HERE


Plant-based that Packs a Punch of Nutrition

Have you tried including plant-based recipes in your meal plan for the week?

Having a plant-based meal can keep things interesting if it’s not your preferred daily  eating style. One of the most tasty ways with a punch of nutritious benefits is our Buddha Bowl Recipe.

Screenshot this recipe to include in your next meal plan. Did I mention that this recipe is great for meal prep too?


  • 1.5 cups brown rice cooked
  • 1 head broccoli chopped
  • 2 medium sweet potatoes
  • 1 tbsp olive oil
  • 1/4 tsp sea salt
  • 1/4 tsp paprika
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 1/2 cup frozen edamame
  • 1/2 cup purple cabbage sliced thin
  • 1 tbsp Tahini Power Sauce (see separate recipe)


  1. Preheat oven to 350 degrees.
  2. Line baking sheet with tin foil and add sweet potatoes, chopped into bite size pieces. Drizzle with olive oil and seasonings. Place in oven and roast for 35-40 minutes
  3. As potatoes are cooking, prepare brown rice according to package directions.
  4. Add olive oil to a medium sauté pan and add broccoli, edamame, and cabbage. Sauté for 5-8 minutes until cooked.
  5. Once everything is done cooking, assemble 1⁄4 of each ingredient into a bowl.

We recommend topping this dish off with the  Tahini Power Sauce recipe.

If you want to see how EASY this dish is checkout the cooking demonstration HERE.

Let us know what you think about this recipe after you make it!


Keeping it Basic!

Do you find yourself over-complicating things when it comes to your nutrition?

Feeling frustrated over what you are putting into your body and planning your meals is more common than you think. Instead of putting so much pressure on yourself to be the “perfect” eater, try keeping things basic.

When planning your lunch or your kid’s lunch (school is coming back into session soon), think about choosing whole food options and including a source from each of the following categories:

Greek YogurtCucumberPearOlives
Deli HamBell PepperBerriesCheese

Choosing something from each category will help ensure that lunch is not only satisfying but also provides plenty of variety and nourishment. Just know that these categories are NOT limited to the food in this chart. You can add any of your favorites to the list too.

Remember to keep it basic and balance your meals out. Take a screenshot of the chart and save it for reference so you have it as a tool when you need it.

If you find it difficult to stay on track with a simple nutrition plan, I can help. Sometimes you just need a fresh set of eyes and a friendly reminder of basic tips to relieve stress and frustration around your food choices.

All you have to do is Book a Free Intro or Apply for Coaching >>>HERE


5 Nutrition Myths BUSTED!

Are you confused when it comes to nutrition advice and tips?

You are not alone. When researching nutrition tips on Instagram there are 1.6 million posts under one of many hashtags!  On Google you will get you over 2.9 billion results! WOW— if that doesn’t make you go 🤯 then some of the advice given will!

I want to help clear up the confusion around 5 basic nutrition myths

#1-Fruit Has Too Much Sugar!

  • While fruit does contain sugar it is also considered a whole food which doesn’t contain as much fructose as processed options. Fruit also hydrates, can be slower digesting, and can contain fiber. The benefits of eating fruit surpass those of the more processed lower sugar options available.

#2- Fat Makes You Fat!

  • Having a diet balanced with healthy fats, carbohydrates and protein does not cause you to store more fat. So when building a balanced plate try to include a thumb size amount for most women, and two thumb sized amounts for most men of healthy fats like avocado, nuts, seeds, and omegas (from fish).

#3- Egg Yolks Are Unhealthy!

  • Egg yolks have been given a bad rap being attributed to increased numbers of health biomarkers that doctors routinely check. However, those statements have been debunked for years, but the stigma around it remains. The yolks, which are the yellow part of the egg, are actually full of nutrients and can promote good health.

#4- Everyone Benefits From A Low-Carb Diet!

  • Did you know carbohydrates are the preferred source of energy for the mind and the body? While there are some benefits to a low-carb diet the typical person would benefit more from having a balanced diet with protein, carbs, and fat. So when building your balanced plate think of including one cupped handful of starchy carbs andtwo fist fulls of non-starchy vegetables.

#5– Eating After 6pm Makes You Gain Weight!

  • Your body doesn’t switch gears at 6 pm to feverishly stockpile fat just because you ate something. The truth is the entire day matters more than timing. So be sure to pay attention to what and how much you are consuming throughout the day, not just at 6pm.

If you need guidance to figure out what works best for you I can help!! All you have to do is Book a Free Intro or Apply for Coaching >>>HERE


💦 Do you struggle getting enough water on a daily basis?

Is lack of water intake slowing down your progress towards your goals?

Water is vital for metabolic functions including:

  • Lubricant for our joints
  • Body temperature regulation
  • Aids with digestion and metabolism
  • Helps us remove waste

Did you know that dehydration can decrease performance up to 20%?

Adequate hydration is vital for optimal health and today, here are three practical tips to help increase your water intake throughout the day:

Tip #1: Bring your water bottle with you! It’s easier to meet your water goals when your bottle is right in front of you to drink!

Tips #2: Drink with a straw! You tend to drink more when you are drinking out of a straw.

Tip #3: Drink water with a habit that you already are doing every day. For instance, drink a glass of water as you are getting ready in the morning.

Setting a goal then tracking your progress towards that goal is the best way to make changes that stick!

Do you struggle with getting enough water throughout the day?

Dehydration could be slowing down your progress towards your goals!

Staying hydrated is one step towards optimal health!

PS- If you are looking for a guide to help you become your healthiest self, I would love to help you! Click the link and book a free intro today. (click here)


3 Substitutions for Sugar!

There are many different names for sugar and while some are marketed as “healthier” options they all cause your blood sugar to rise.

This causes an inflammatory response in your body to help normalize your blood sugar again.

Things like agave, maple syrup, and honey, even though marketed as being healthier, all contain sugar.

Here are 3 of our favorite sugar substitutes:

  1. Cinnamon- add in your coffee or protein pancakes
  2. Unsweetened Shredded Coconut- put in energy balls or oatmeal
  3. Unsweetened Applesauce- great for baking

 The more sugar and sugar substitutes that you consume the greater you crave it! This is just as true for artificial sweeteners.

The next time you reach for that jar of sugar, I challenge you to try out one of our favorite sugar substitutes in your coffee or your recipe.


How to stay on track while traveling!

Do you find yourself traveling during certain times of the year? 

You don’t have to abandon your health and wellness goals just because you are on vacation or traveling.

Traveling can be difficult and it’s tough to figure out simple ways to stay on track while still enjoying yourself. Use it as an opportunity to take control of what you can.

Here are some of our favorite tips & tricks to help you tackle your next trip.

  1. Pack what you can! Here are a few ideas:
    1. Protein Oatmeal like overnight oats or RX Oatmeal
    2. Turkey Jerky
    3. Protein Bars
    4. Protein Packets
    5. If able, pack a cooler stocked with whole foods
  2. Don’t forget water- many times we mistake thirst for hunger so don’t forget to drink water instead of sugar-sweetened beverages
  3. Focus on veggies and a lean source of protein for meals
  4. Even while traveling, try to get some movement in. 
    1. Set a step goal 
    2. Do workout bursts throughout the day. Like a 3 minute AMRAP of 5, push-ups, 5 sit-ups, and 5 squats. If you are able to do that 5 times throughout the day that would equal a 15 minute workout!
    3. Drop in a local gym or visit the hotel gym!

If you find yourself traveling during certain seasons of the year, make sure you plan ahead and follow these tips to help you stay on track! 

The best tool you can use to set yourself up for success is hiring a nutrition coach to help map out your plan and keep you accountable for sticking to it! We would love to help- all you have to do is schedule a FREE Nutrition Intro today to chat with our Nutrition Coach! (click here)