Short Cut Chicken and Dumplings

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Short Cut Chicken and Dumplings

High Carb Day

High Carb Day


1 T. avocado oil

1 10.5-oz. can 99% fat free cream of chicken soup

2 C. low sodium chicken broth

6-oz boneless skinless chicken breast, cooked &

shredded (can also use rotisserie breast, skin


3 uncooked biscuits (dough)

1 large celery stalk, diced

1/2 large yellow onion, minced

1 T. minced garlic

1/4 C. frozen peas

1/4 C. frozen carrots

salt & pepper, to taste

2 T. fresh parsley, for garnish (optional)


1. In large pot, sauté onions & celery in avocado oil until soft. Add garlic

& sauté for 1 additional minute.

2. Combine all remaining ingredients in pot EXCEPT for biscuit dough.

3. On cutting board, roll or flatten dough from each biscuit (about 1/4 "


4. Slice each circle into 8 pie-shape pieces (24 dumplings total).

5. Using hands, lightly squish each piece of dough, then add to pot.

(Stir occasionally while adding dumplings to prevent sticking together.)

5. Cover & simmer on low for 1 hour, or until dumplings are cooked

through. (Consistency when done should be soft yet buoyant, without

a sticky center.)

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Zyia Active has changed my life!


Zyia Active has changed my life!

Outfit linked:  Hot Pink Leopard Light ‘n Tight Bra  (I am 32DDD wearing a small with no pads);  Hot Pink Leopard Light ‘n Tight 7/8 Leggings  (I’m 5’5 wearing a 4)

Outfit linked: Hot Pink Leopard Light ‘n Tight Bra (I am 32DDD wearing a small with no pads); Hot Pink Leopard Light ‘n Tight 7/8 Leggings (I’m 5’5 wearing a 4)

It’s a little surreal that I’m sitting here writing this blog post literally on my second anniversary with Zyia Active. It’s my second anniversary and Zyia is just a little over 2.5 years old. That’s right… I got in early! I was rep number 274! All I can say is, I got this one right! Partnering with Zyia has been one of the best business decisions I have made to date!

What’s surreal about that? Well, as this is being published, I’m literally on a plane headed to the Zyia Active Summit! This is where all of the reps can come together, hear from our corporate team, and leaders in the company.. THIS is where the magic happens! 

I can’t even begin to tell you how excited I am to go to this event! Some of my team and I are staying in an INCREDIBLE VRBO right outside Salt Lake City and it’s basically going to be the BEST slumber party ever!! There is something super special to me about being surrounded by other like minded women, striving for the same goal, truly empowering each other to be better, and feeling like you’re apart of something.. And better yet, something HUGE!!

So, you may be asking yourself? What exactly is a Zyia Active Rep? How do you get started? Is it just another MLM where I’ll be left to figure everything out on my own? GIRL! If you have ever dreamed of working from home - FULL TIME on part time hours, owning your own business, having financial freedom, getting out of debit, working from the beach, being able to give your kids the life they deserve, providing for your family without sacrificing your time, TRUE residual income, and SIGNIFICANT wealth.. It’s HERE. Your dream life is about to begin and you get to wear super cute AND COMFY clothes while doing it!

Outfit linked:  Hot Pink Leopard Light ‘n Tight Bra  (I am 32DDD wearing a small with no pads);  Hot Pink Leopard Light ‘n Tight 7/8 Leggings  (I’m 5’5 wearing a 4);  Black Trainer Jacket  (I am wearing a small)

Outfit linked: Hot Pink Leopard Light ‘n Tight Bra (I am 32DDD wearing a small with no pads); Hot Pink Leopard Light ‘n Tight 7/8 Leggings (I’m 5’5 wearing a 4); Black Trainer Jacket (I am wearing a small)

What is Zyia Active?

Zyia Active is the first ever direct sales or multi level marketing athletic wear (or athleisure) company. There is nothing like it on the market… no competitors.. WHAT?!

You may have noticed some of your favorite celebrities or fitness inspos starting their own athleisure companies… Carrie Underwood, Kate Hudson, even instagram celebrities like Buffbunny. Why do you think they are all getting into the market? BECAUSE IT’S AN INCREDIBLE BUSINESS DECISION!!! The athletic wear industry is going to exceed $83 BILLION by next year… 2020, wouldn’t it be nice to have a piece of that pie? Well you CAN!! With Zyia.. and without all the headache of manufacturing, taking out loans to get started, creating brand awareness, and holding a ton of inventory.

When you become a Zyia Rep you are basically being handed a “business in a box”. The brand awareness is already here and growing popularity FAST. All of your training and back office tools are provided for you. EVERYONE wants and wears athleisure DAILY… not just to the gym.

How much is my investment?

To get started with Zyia it’s ONLY $395… YOU GUYS!! This is INCREDIBLE!! Did you know the average cost for a start up business is over $5,000 and MOST of those small businesses don’t succeed because they don’t have a proven roadmap and foundation like Zyia has created!

With that initial investment you get:

  • 5 staple items customized to your size

  • $200 Zyia Active Gift Card

  • 2 months free virtual website and business tools including Zyia Look Books and order forms

  • Virtual training to get you started

  • Lifetime 25%+ discount

  • 20 - 38% commission off everything you sell as well as commission from your team. You can read more about our commission structure HERE.

**Special note for any one aspiring to be an influencer, esp a fitness influencer… Most brand partnerships or third party commission apps like Like To Know It give you PENNIES for commission… like 5-6%.. With Zyia you start off getting 20% just for sharing stuff you love and wear!! THIS IS INCREDIBLE!!!

Now you’re probably asking yourself a few of these questions:

  1. Do you have to hold inventory or buy a certain amount each month… NO!! No inventory required. I will say that once you begin building your team if you want to receive your downline commission there are small rank minimums you need to achieve to be eligible for that commission -- Typically I hit this just buying for myself!! 

  2. What if I just want this discount… GREAT!! You don’t have to do a thing or sell a thing!!

  3. Are there any other hidden fees or requirements…. NO!!! After your first 2 months there will be a small monthly cost for website management… it’s just $15 a month but it gets waived if you sell over $600 of product! EASY PEEZY!!

  4. What is the quality like? The best, most buttery items I have ever worn.. Truly! I am hard on my Zyia… I wash and dry after every wear and I have yet to throw something out because it’s worn out. 

  5. Why Join my team? I am not biased when I say when you join my team, you are joining the BEST team in Zyia. The leaders on my team have already provided you with systems, training materials, easy access printables and downloads, social media templates, mock facebook parties, strategic partnerships… all the things you could possibly want built into your business has already been established and available to YOU, so that you can start earning income from day 1!! My commitment to you is to help you become the leader you want to be and help you get out of this business everything your heart desires! I have several women in my direct downline who are now 6 figure earners! That means already making over $100,000 a year!

Here’s the deal ladies… Zyia Active is still in it’s infancy of a company! Most MLM companies hit massive growth between months 36 and 72… Zyia is in month 32 and last week we had our biggest day of sales in company HISTORY and it’s just going to keep getting better and better… and so is your bank account and ultimately your quality of life!

So, the way I see it, is you can sit there and watch everyone else living your dream life, or you can take this opportunity I’m presenting to you on a silver platter and create your OWN dream life. 

I truly want to shout out at the top of my lungs to everyone that’s willing to listen how much of an amazing, life changing opportunity this is, the timing in the market place is NOW!!

If you’re still on the fence shoot me an email ( and lets talk through some of your questions.. If you’re ready to hit the ground running.. LET’S DO IT!! You can start today by clicking HERE!!

Outfit linked:  Hot Pink Leopard Light ‘n Tight Bra  (I am 32DDD wearing a small with no pads);  Hot Pink Leopard Light ‘n Tight 7/8 Leggings  (I’m 5’5 wearing a 4) ;  White Chill Long Sleeve  (I’m wearing an XS);  Black Trainer Vest  (I’m wearing a small)

Outfit linked: Hot Pink Leopard Light ‘n Tight Bra (I am 32DDD wearing a small with no pads); Hot Pink Leopard Light ‘n Tight 7/8 Leggings (I’m 5’5 wearing a 4) ; White Chill Long Sleeve (I’m wearing an XS); Black Trainer Vest (I’m wearing a small)


What's Next? How to adjust your macros after a CUT


What's Next? How to adjust your macros after a CUT


AH! Such a bitter sweet moment you guys! It’s crazy to me how quickly these 6 weeks fly by during the FITT 2 CUT challenges! I am already getting FLOODED with before and after pictures from those of you who entered to win the grand prize.. and the transformations are INSANE!!! I can’t wait to share them with you!

What’s Next?

As you all know, the FITT 2 CUT was intense and it’s not meant to be long term or sustainable, literally cringing as a write that, because you all know I’m ALL ABOUT the sustainability. We took our workouts up a notch which took our energy expendature up a notch and increased our caloric deficit which is the goal when cutting. Creating a caloric deficit is what ultimately burns fat and reveals those muscles.

The best way to decrease your chances of getting burnt out on a certain way of eating is to allow yourself a mini break. So starting this weekend or even next week I’m encouraging you to take a “diet break”. Maybe take a little break from one or two of the following: tracking your macros, extra liss, fasting, or give yourself an extra rest day. I don’t mean just give up on everything you learned and gained (or lost) over that last 6 weeks, but after your little “diet break” I actually want you to INCREASE your macros just a bit. Increasing your macros after a cut has SIGNIFICANT value for your long term goal - being able to maintain a lean physique year long. This is called REVERSE DIETING. Even though we’re increasing our macros, there is a good chance you will continue to lose! If you didn’t participate in the CUT but have found yourself in a little plateau these strategies will work for you as well!

Why reverse diet?

When we go into a pretty significant caloric deficit for a while, our bodies learn to adapt at that deficit. This is where some of us might have reached a plateau or just aren’t seeing any more muscle growth. The ultimate goal will be to get up to your “maintenance calories” and kind of live there all year long until you do a cut (3 times a year with The FITT Cycle). So, how do you figure out your maintenance calories? There are a few different ways we can figure this out… but the most simple way to do this is go to My Fitness Pal, zero out your goal, set your new weight, and choose “maintenance.” Once you see that number, figure out what the difference is in the calories you were consuming on The FITT Cycle High Carb Day and your maintenance calories.

For example: If your maintenance calories are 1900 calories per day, and your goals for the CUT were set to have your calories at 1400 per day that’s a 500 calorie deficit.

You don’t want to just jump from 1400 to 1900 calories you want to gradually work your way up to the 1900 by adding 100-150 calories per day every 2 weeks depending on how you feel. This would make you starting your reverse at 1550 calories per day, with the same macro ratio I recommend in The FITT Cycle. This will help to limit fat gain while increasing calories. When you start to increase your macros you will want to keep the exact same ratio we use on High Carb Days and low carb days, you’ll just have more to work with! wahoo!! Your body and energy levels will be thanking you!

Once you get to your maintenance level I would honestly stay there until our next cut, this will give you time to ramp up your metabolism even more and see even bigger, more drastic results this fall! Stay tuned on specific dates, but there is a good chance we’ll be using the new APP!!!

Keep in mind, we’re changing our mindset out of being in DIET MODE 24/7. We’re creating a sustainable lifestyle, which means these short cycles of cutting and reversing will allow you freedom the REST of your life.

If you do decide to start your reverse, after you’ve given yourself that mini break, be sure on your daily check-ins you let me know if you’re reversing! Let me know after 2 weeks how you’re feeling and we can decide on whether to continue increasing or stay where you’re at for another 2 weeks! Please take into account your mindset here, Increasing calories is a GOOD thing and bringing you closer to your long term goal. Don’t be scared to eat more! A 100-150 calorie increase is not going to “make you fat” remember you will most likely continue to lose! Slow and steady wins the race :)

NOW!!! GO OUT AND CELEBRATE… YOU DID IT!!! I am so proud of each and every one of you and am HONORED to be on this journey with you!!!


Tac-o-'bout Carb Cycle Friendly!


Tac-o-'bout Carb Cycle Friendly!


One of the staples that finds its way onto my weekly meal plan rotation is anything that has to do with tacos. Whether it’s taco tuesday, high carb, or low carb, this versatile way to make chicken tacos can fit on any day of the week!

For high carb day, enjoy with some corn tortillas, black beans, and spanish rice! Or for low carb make it a Fiesta Salad and omit the tortillas! I love to mix primal kitchen ranch and salsa together for a nice creamy dressing with a mexican twist!


Chicken Street tacos


  • 1 lb. boneless skinless

  • chicken breast

  • 18 mini corn tortillas (street

  • taco size)

  • 1 package taco Seasoning

  • (macros may vary)

  • 16-oz jar of salsa

  • 3/4 C. white onion, chopped

  • 2 fresh jalapenos, chopped

  • (optional as garnish)

  • 6 T. queso fresco crumbles


1. Spray crock pot with non-stick spray or use disposable crockpot liner for easy cleanup.

2. Season both sides of breasts liberally with taco seasoning.

3. In crock pot, coat bottom w/ half jar of salsa, then lay chicken breast side-by-side & top

with remaining salsa in jar. Cover & cook on low for 6-8 hours, or until chicken is no longer

pink, but still juicy.

4. Remove chicken breast, shred meat, then return to crock pot & mix well. Leave on

warm until ready to serve.

5. Warm tortillas on stove top or in oven, then spoon 2.5-3 oz. of chicken across 3 tortillas

(per serving).

6. Garnish with onion & cilantro, and if desired, queso fresco & jalapeno.


#influenced: Snacks I found on Instagram and am LOVING!!


#influenced: Snacks I found on Instagram and am LOVING!!


Alright, alright… If you’re new around here… WELCOME!! If you’ve been around a while you know I’m so easily influenced by those dang targeted ads. It’s like THEY KNOW I’m just dreaming about #carbs.. all day errrry day.

I feel like here recently I have been sharing a lot of items on my instagram stories and they end up disappearing after 24 hours so I wanted a place I could refer y’all over and over again!

Most of these items were literally me just going down a social media rabbit hole and as you know I never recommend anything I don’t personally BUY myself over and over again so… here we go! oh… and there is a good chance most of these items can be found on Amazon as well.. OF COURSE! (p.s - everything in pink is hyperlinked to the company’s website for easy access :) )

  • Oats Over Night - These have been a time management GAME CHANGER for me. In The FITT Cycle cook books and free meal plans I use the Protein oats a TON to break my fast on High Carb days. Well now with the Oats Overnight you can literally make them the night before (in their FREE shaker bottle that comes with your purchase). Such an easy grab and go option if you’re in a hurry in the morning. The way that I personally like to have my oats is hot, so I just empty the package into a bowl, cover it with a LOT of water (like more than you would think) put it in the microwave for 1.5 minutes and voila… over 25g of protein and 35g of carbs in ONE meal!! Oh and did a mention they are made with plant based protein AND are gluten free… holy heck! DONE and DONE!

  • Daily Harvest Smoothies - I go through phases with these smoothies but NOT because I don’t enjoy them.. solely because I run out of room in my refrigerator for all the frozenness! These smoothies are AMAZING!! I was a little skeptical at first because I’m not really a green smoothie kinda gal… or superfood connoisseur but these have me hooked!! I absolutely love that all the ingredients that are in the smoothie are written on the side of the cup… no crazy ingredients, no added sugar, no gluten, dairy free, ALL THE THINGS HEALTH!! I also love that all you have to do is dump the ingredients that come in the cup into a blender, add some nut milk, and BLEND! The only downside (which isn’t even a big deal) is that the cups as provided don’t come with a lot of protein.. so what I typically do is add some collagen peptides if I don’t want to altar the flavor OR add in my vegan vanilla protein.. SUCH an easy fix!! Oh and the other thing… this automatically sets you up for a weekly subscription so be sure to go into your account and adjust when you want them delivered.. It’s SUPER easy and you can skip weeks and even pause your account entirely if you need a little break!

  • Outer Isle Cauliflower Thins - Holy Heck! I could go ON and ON about these! You can literally have them for either High Carb or Low Carb days and not feel like you miss the bread. One of my (and my husband’s) favorite meals that I make with these are Tostadas! All I do is throw them in the air fryer for about 8-10 minutes or until they’re crispy and they are GOLDEN… literally ;) Top with some fat free refried beans, taco meat, cilantro, pico, and jalepenos… and OHHH mamacita!!! SO GOOD!! They also have Pizza crusts that are TO. DIE. FOR.

  • Two Good Greek Yogurt - So I know I technically didn’t get targeted with this one BUT I did see someone talking about it on instagram and was SOLD - Like all my little yogurt dreams came true!! I have been searching for a high protein, low fat, low sugar greek yogurt option for FOREVER and finally stumbled upon these little gems of goodness!! My favorite is the vanilla with some PB FIT mixed in with a tablespoon of chocolate chips… #PMSsnacks. My mother in law just shared with me that my favorite NON DAIRY brand, Kite Hill, also has a greek yogurt with only 2g of sugar!! So I can’t wait to try that and let you know how it is!!

Ok, I know that doesn’t seem like much, but let me just tell ya… I have tried a TON of others that you may or may not have seen me chat about on insta and they just didn’t make the cut.. whether it’s ingredients, flavor, price, etc.

A few things that I’m looking for when I look at ingredients/macros are whether or not the item contains any dyes… it’ll look something like RED40 or BLUE40. These dyes are said to be extremely inflammatory to our bodies so I try to limit as much as possible — I see it a lot in things with SPRINKLES or any color at all! SO beware! When it comes to my macros and my snacks I either want it to have ALOT of carbs and minimal fat (like the oats over night), minimal macros all together (outer isle), or HIGH protein and low carb/fat - that way if I’m short on protein but on point with my carbs and fats, I can grab my go to snack! :)

What are some of your favorite snacks that you’ve found?! Let me know in the comments or just message me ! Can’t wait to hear from you!

In good health,


Travel Workout with minimal equipment!!


Travel Workout with minimal equipment!!

Are you always on the go and never really sure what type of workout equipment or gym you will have access to? I totally get it!! Back when I was traveling all the time with my Corporate career, I hated the thought of possibly not being able to stay on track, just because of lack of equipment. I started bringing my resistance bands with me everywhere I went. They are SUPER easy to pack, take up little space, and ALWAYS have my muscles SHAKING!!

Now, anytime I’m traveling for vacation or headed to the lake, I always just throw my resistance bands in my bag and I know I’ll be set up for success. My favorite resistance bands at the moment are from Hope Fitness Gear, you can find them HERE. You can also find great ones on amazon that can get to your house super quick!!

Now that you’ve got your bands… Let’s get to the workout!!

*DON’T WORRY - All of the words that are PINK are linked to a video of me demonstrating the exercise!!


{Do each move for 50 seconds, rest 10 seconds - repeat 4 times}

Banded Crab walk (advanced option: use band)

Jump lunge burpee

Banded Elevated Glute Bridge

Box Jump


{Do each move for 50 seconds, rest 10 seconds - repeat 4 times}

Squat Press

Jump Squat

Static lunge w a pulse

Sculpt x 3

This is considered a TRI-SET - Do each exercise back to back and repeat

Good mornings x 10
Squat Pulse x 20
Deep squat with good morning x 10


Do each move for one minute

Banded Glute kick back (30 sec each)

Sumo squat to overhead press

Banded squat pulses (advanced - add band)

Skater lunges



My FITT Travel Essentials


My FITT Travel Essentials

There are truly not many better things than being able to travel and stick to your routine. Whether it’s a fun family vacation, couples getaway, or a quick work trip.. there are a few essentials I take with me EVERYWHERE I go to make sure I stay on top of my routine.

I used to get so overwhelmed with traveling and be so scared that I was going to gain weight that I would hardly even enjoy the trip. NOW, I’m not scared that I’m going to gain weight or get off my routine… because I plan better. I know what foods and things make me feel my best and I don’t really like to be without them.

I think one of the best things that you can do is pack as much of your routine items (in travel sizes of course) to come with you! This trip I found this SUPER CUTE pink Corkcicle back pack that I’m pretty much packing all my snacks in! I got it off Amazon and it arrived in two days, just before my trip… PERFECT!!

Now, you’re probably wondering… what the heck did I put in the backpack… well the real question is, what the heck DIDN’T I put in here!!

corckcicle packback.jpg

My number one goal when it comes to FEELING GOOD while traveling is trying to decrease BLOAT as much as possible… it’s kind of a given when you travel that you WILL retain some water weight but doing what you can to decrease this is best practice. For me, that means minimizing processed foods and drinking LOTS of water!! Depending on when my flight or travel arrangements are set for, I will usually FAST the entire time I’m at the airport and “en route” to my destination. My flights are usually super early in the morning so this works out pretty well with my normal fasting schedule.. #winning! Another reason I love fasting while traveling via public means is that most travel friendly foods are “finger foods” meaning you eat them with your hands… and public places are not usually the cleanest. My biggest nightmare would be coming down with some kind of cold or virus while I’m away!!

With that being said, here are a few travel sized goods that I keep in a zip lock baggy at all times ready to just grab and go!!

As for snacks go.. just incase I get hungry on the flight or there are any unexpected delays I always like to bring my own snacks. Not really just for the travel day but I also like to make sure I will have familiar options when I get to my hotel room rather than getting something from a random vending machine or at the front desk. But lets be real… You know Jordy J is gonna want in on my snacks… so I’m always sure to pack his favs too!!

Now from what I can tell a LOT of food is approved through the security check point at the airport, just know that you WILL most likely be flagged and they’ll want to look through the bag.. be nice, be patient, and they will send you on your way. This is why my new handy dandy pink back pack is going to be so handy… I can set it aside on its own, knowing they will need to go through it!

Here’s what I’m packin’

  • pre-made sandwhiches

  • Oscar Meyers All Natural Snack packs - basically the adult version of a lunchable!

  • Oats Over Night - SUCH a great protein AND carb option - I brought 2 packs for each High Carb Day I’m gone. *note-I was going to pre-mix the oats with water, but I wasn’t clear on if they would make it through security?

  • Quest Bars - Primarily for J but I like having them as an option esp on low carb day!

  • Built Bars - Verdict is still out on these… the middle texture reminds me of those chocolates you get for Valentines day with the gooy middle, that you take one bite of and put back… I REALLY want to love them… but it might be more of an acquired taste

  • Quaker Rice Cakes

  • Cooked Lean Turkey Patties - They fit PERFECTLY on the rice cakes for a little snack!

Now that the most IMPORTANT details of the trip… AKA FOOD… are covered… let’s chat about a few things you can do in regards to your workouts!!

One of my absolutely favorite things about The FITT Cycle is the fact that you get access to both the home and gym versions. So if you’re on the go… you can ALWAYS use the home version as guidance for your workouts. You can start today by clicking HERE.

While I’m in Cali, I’ll be filming an ENTIRE week’s worth of workouts that go hand-in-hand with The FITT Cycle structure that will require MINIMAL to NO equipment! I’ll be sending it out to everyone on my newsletter list and all MEMBERS next week! To get the Travel Workouts, subscribe HERE.

The resort that we are staying at looks like it has a GREAT fitness facility which I’m super excited about and can’t wait to share with you, but if I didn’t have a facility to workout at, here are a few other options:

  • Resistance Bands - Easy to pack! I like the ones from Hope Fitness Gear.

  • Getting a day pass to a local gym or boutique fitness center

Now IDK about you but if I’m looking fly when I’m headed to the gym.. I’m more inclined to actually get to the gym!!

Here are a few of my FAVORITE pieces from Zyia that I pretty much take with me everywhere!! And my FAVORITE travel outfit in all the land!!


and that’s pretty much it! Pre-planning and having a few of my Go-To items that make me feel “at home” away from home really set me up for success while I’m traveling! Don’t be nervous or scared someone will make fun of you for being EXTRA… in my mind… why would you want to be anything BUT extra?!



The FITT Cycle Sample Workout

Leggings:  Zyia Active Black Light ‘n Tight leggings ; Top: Forever 21

Curious about what The FITT Cycle workouts look like?! Below I have given you a sample of the over arching structure of most days within The FITT Cycle program. I have polled my Affiliates and Veteran clients and they absolutely LOVE this structure with an occasional “mix-up” or “challenge” every once in a while!

This makes my heart so happy because I truly feel that The FITT Cycle workouts and highly effective and efficient, especially when paired with our Carb Cycle and Nutrient Timing Protocol. If you are currently doing a workout class/structure that you love.. thats perfectly ok. The nutrition strategies that we use with the TFC are proven to yield results no matter what.

Every time I am testing out new workouts for you guys, I see my waistline cinch in, my muscles reveal themselves, and my body just absolutely love them.. And I know yours will too.

BTS: Workout Structure

You will notice everyday throughout The FITT Cycle, the overall workout structure is the same. You will always have an Activate, Build, Sculpt, and Burn circuit... even on cardio days sister!! The workouts are designed to show progression of strength.

The ACTIVATE circuit is meant to get blood flow and circulation to the muscle groups we will be working that day. It is 7 minutes long and is formatted in an AMRAP (As Many Rounds As Possible). You will do the allotted exercises and reps as many rounds as possible (AMRAP) in the 7 minutes.

During the BUILD circuit, I really challenge you to increase weight as your reps decrease.. this will help with hypertrophy of the muscles to really tone up those trouble spots!

With the SCULPT circuit, you will notice exercise couplets - you will want to do the prescribed number of reps of each exercise 2-3 times before moving onto the next couplet.

The BURNOUT is meant to be ADVANCED and OPTIONAL, it is designed to reach those intrinsic muscle fibers and create even more lean calorie-burning muscle. 

What if I'm short on time?! Not a problem!!

Skip the burnout AND/OR take off the last set of each BUILD exercise OR do 1 less round of Sculpt - VERY FLEXIBLE!! You will STILL get results!!


(all the exercises below are hyperlinked to a video of me doing the workout - This is also true for all the workouts within The FITT Cycle)

Activation x 7 minutes

Bulgarian split jump x 10 (5 each leg)

In and out x 20

Fire Hydrant x 30

Knee up x 20 (10 each leg)



{Increase Weight as reps decrease}

Bulgarian Split Squat 12/10/8 (ea)

Sumo Squat 15/12/10

Straight Leg Dead Lift 15/12/10

Hip Thrusts 15/12/10 (working out at home? Do with dumbbell)


Sculpt x 2

{Do each pair of exercises twice before moving to the next set}

Curtsey Lunges x 12 (ea)

Jump lunges x 20


Hamstring Curl x 12 (working out at home? do with dumbbell)

Box Jump x 12


Burnout x 7 minutes

Bulgarian split jump x 10 (5 each leg)

In and out x 20

Fire Hydrant x 30

Knee up x 20 (10 each leg)



Athleisure GIFT GUIDE with Zyia Active

Athleisure Gift Guide v2.png

OK LADIES!!! Be SURE to book mark this blog and email it to your husbands because I am sharing the ULTIMATE Athleisure gift guide with you!! You know me, I am ALWAYS in athletic wear, even when I’m running errands around town or just lounging around the house getting shiz done. 99% of the athleisure I own is from Zyia Active because their quality OUT DOES the price point!! I workout in these clothes, wash them after each wear AND dry them and every time I take them out of my drawer they are good as new.

So if you are looking to buy some new athletic gear to help motivate you in the new year… THESE ARE MY FAVORITE PIECES and the ones I don’t have are on my wish list!!

Just click the link below to be taken directly to the page and MERRY CHRISTMAS!!!!

Coral ALL-Star Bra - hands down best bra we have for SUPPORT

Poppy Whistler Jacket - so perfect for wearing to the gym on a crisp morning!

Black Whistler Jacket - Same as the Poppy and literally goes with every!

Poppy Oh So Soft Sweatshirt - just came back in stock yesterday after selling out twice already! Hurry and get your hands on this blush sweatshirt before they’re all gone!

Black pocket light ‘n tight capri - Also a best seller and sells out EVERY time they come back in stock! just restocked yesterday!! Our Light ‘n Tight line of leggings feel like BUTTER when you’re wearing them and pass the SQUAT test!! They are also high waisted so hug everything in!

Wine pocket light ‘n tight capri - I am OBSESSED with this color… and again… the light ‘n tight line of leggings are my absolute favorite!!

Pink Mesh hat - I don’t know about you but… washing my hair is like an EVENT, so when I need to pop around town looking super cute I just throw this SUPER chic hat on and get on my way! The perfect accessory to dress up any athleisure outfit!

Pink Light ‘n Tight Capris - ok ladies, these are basically the FAST Track To Fit brand… #onlegdayswewearpink and THEY. FEEL. LIKE. BUTTER… hands down my most favorite legging I own. **Sizes are limited in the pink capris but I do have a stash of inventory so just message me if you want to see if I have your size!!**

Now, if you have EVER been interested in getting in a Multi-level marketing company.. you KNOW the timing in the market place is EVERYTHING. Zyia Active is just barely 1.5 years old and CRUSHING RECORDS. The residual income I receive monthly is paying for my mortgage and our car payments… NOW IS THE TIME to hop on the rocket ship because Zyia is growing FAST!! You can click HERE to read my blog post with more info OR click here if you’re ready to hop on the train!!

Below are a few pics of me in some of my FAVORITE pieces!

Coral ALLSTAR bra; Black pocket light ‘n tight capris (linked above)

Coral ALLSTAR bra; Black pocket light ‘n tight capris (linked above)



A few of my favorite things!

Clients and followers ask me all the time what some of my favorite things are… Check out this video to what 7 things I discovered throughout November that I have tried and tested and decided I was ready to share them with you!!

Oh and here is a coupon code to Healthy Human, which I will talk more about in the video! HEALTHY HUMAN - LHUELSE10 - for 10% off!!


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Macro Miniseries

A few months ago I asked you what you wanted to know about MACROS… I quickly realized that I could not do this topic justice over instastories OR in just 1 Video. So I decided to create a MACROS MINISERIES so I could share with you what macros are, why they matter, how your body metabolizes them, how to track your macros, and how and when to switch up your macros when you reach a plateau!

There are three parts (2 videos and 1 write-up) to this miniseries so hang tight — you will be pro in just a few minutes!

Macro Miniseries Video 1:

Macro Miniseries Video 2:

… and finally the write-up! Part three is below! Enjoy!


So before you start getting in your own head, thinking your current macros are not working, you need to be prepared to TRUST THE PROCESS. So there are a few things you need to reflect on and evaluate do you really need to change your MACROS? or is it your HABITS you need to change?

  • Have you been tracking your current macros for AT LEAST 8 weeks?

  • Did you take pictures BEFORE you started counting your macros? Have you taken progress pictures?

  • Have you been "hitting" your macros at LEAST 80% of the time.. THIS IS HUGE. If you are hitting your macros 80% during the week.. and not at all on the weekend... you are not living by the 80/20 rule. It's more like 60/40 or even 50/50. You will not see results if you're only hitting your macros 50% of the time.

Now, after you have had a little heart to heart with yourself here are my tips for figuring out IF and WHEN it's time to change up your macros.

  1. If you have lost a significant amount of weight and are no longer seeing results - When you lose a lot of weight your body no longer needs an excessive amount of energy (food/calories) coming in to maintain life sustaining functions. So your body will begin to adapt. You will want to re-set your macros at your NEW weight with the guidance I mentioned in the SECOND Macro Miniseries.. You can find that HERE.

  2. If your goals have changed - Initially you may have wanted FAT LOSS with LEAN MUSCLE GAINS.. which is why we utilize Carb Cycling with the FAST Track To Fit, but maybe now your goals have changed to wanting more lean muscle mass because you have reached your fat loss goal. If you are wanting to gain more muscle I recommend sticking with Carb Cycling and slowly increasing your carbs and/or protein intake by 25% and re-evaluate after 3-4 weeks - CARBS help to build muscle... so don't be scared of it!

  3. If you don't feel as energized OR as good as you think you should - This is a big indication of not giving yourself ENOUGH of the right macronutrients. So be in tune with how you're feeling, how you're sleeping, what your moods are like, etc. When you are fueling your body correctly you will feel like SUPER WOMAN.. and it's the BEST feeling in the world. Track your intake specifically on the days you're feeling sluggish and take note of whether or not you truly hit your macros.  If you hit ALL your macros perfectly and are fatigued AND you worked out hard today.. you most likely need to eat more - so tomorrow try eating 5g more of carbs and 5g more of protein and see how you feel! If you went WAY over on carbs and feel sluggish... take a bit away tomorrow and see how that works. Be sure and also take note of other factors like caffeine intake, sugar intake, etc. These can all impact energy and insulin levels.

The number one question I get from returning clients is if they need to switch up their macros.. and the first thing I do is ask them the questions I asked you in the beginning and then evaluate their goals. In the past 2 years I haven't changed my macro split once from the ratio's I recommend to my clients for Carb Cycling with the FAST Track To Fit because it truly is the BEST ratio for fat loss, lean muscle gain, and is the ultimate recipe for a sustainable lifestyle.

So before you think you need to change your macros... take a look at your habits... and truly evaluate which one needs a change :) I am literally obsessed with helping women ditch the quick fixes and create a sustainable lifestyle. If there is anything I can do to help you, please reach out and let me know!

In good health,

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Macro Management Made Easy

Outfit:  Zyia Active

Outfit: Zyia Active

One of the most Frequently Asked Questions I receive is.. “What can you eat on the FAST Track To Fit?”

The simple answer.. Anything you LOVE.. as long as it fits your macros!

It doesn’t matter if you’re picky or have food allergies and/or sensitivities.. with the FAST Track To Fit you truly can incorporate the foods you love and are able to tolerate. With that being said.. a lot of my clients don’t really know where to start! That is why I have created the BEST resource for you.. the FAST Track To Fit Recipes which can be found HERE.

The FAST Track To Fit Recipe book was just launched November 19 and the feedback has been INCREDIBLE!! Below, you will find a week’s worth sample of the FAST Track To Fit meal plan which will have you hitting your macros PERFECTLY, depending on the portions you need. All recipes can be found in the cookbook :) Enjoy!!


To Break your fast: PB & Banana Oats

Dinner: Spicy 3 Bean Chili

Snacks: 2 chocolate rice cakes with 2 T. PB Fit powder; Mikes Beef Jerky


To Break your fast: Spicy 3 Bean Chili with egg noodles (left overs)

Dinner: Chicken Street Tacos with Jasmine or Mexican Rice

Snacks: Favorite “skinny” starbucks drink


Break your fast: B.L.T Boats and favorite protein drink

Dinner: Cabbage Roll Soup

Snacks: Hard Boiled Eggs; Mikes Beef Jerky; Baked Avocado with Egg


Break your fast: Left over Cabbage Roll Soup

Dinner: Baked Salmon with Avocado salsa; Sauteed Asparagus; Arugula Avocado Salad

Snacks: Deviled eggs; Protein shake


Break your fast: Turkey Wrap and Protein Shake

Dinner: No-Fry Crispy Pork Chops; Pan Seared Brussels Sprouts

Snacks: Chocolate rice cakes with PB Fit powder; Protein Shake


Break your Fast: Pesto Turkey GF Sandwhich

Dinner: Go out with your babe or besties!!

Snacks: Mixed Berry Blast


The One Mistake You Are Making, EVERY TIME You Wake Up!


The One Mistake You Are Making, EVERY TIME You Wake Up!

Ok, before I dive into this truth bomb.. I’m going to need you to thoroughly prepare yourself. There is a good chance that your mind WILL. BE. BLOWN at the fact that everyday for the last.. what? 20+ years that you have been alive.. you have been doing something daily to sabotage your wellness goals.

I’m dead serious!! This is hands down one of the TOP reasons you always feel tired, can’t tone up, burn fat, lose weight, or even lose those last 5-10 pounds!

So, are you sitting down? The one mistake you have been making, every time you wake up.. is eating breakfast!!!

Now wait a minute, before I lose you, because I LOVE breakfast.. and when I first heard something like that I was like “ok, this girl is CRAY-Z!!” I was definitely one of those people that felt like I was following #alltherules to keep my metabolism up and burning… so I thought! Eating as soon as I woke up was one of them! Remember, when “people” (yes I put them in quotation marks… because who even decided this revved up your metabolism anyway?), told us as a society we need to eat as soon as your feet hit the floor in the am?! Well news flash! that is a MYTH!!! When you really dive into the science and anatomy of your body and how/when it metabolizes food for energy — you really start to see where I’m coming from!

Here’s the deal. Everytime you eat your body’s blood sugar will increase and in order for your body to maintain is beloved homeostasis, it will release a hormone called insulin to counteract the spike in blood sugar. AT ANY POINT that insulin is in your bloodstream.. it is extremely difficult to burn fat. It’s like the antithesis of fat burn. So imma just let that soak in for a minute.

Insulin stays in our body for 8-12 hours after you have your last meal… so let’s say your last meal is at 8pm and you wake up at 6am and have breakfast.. your body was JUST ABOUT to get into that fat burning zone… aaaaand then you spiked your blood sugar again and most LIKELY began eating every 2 hours.. which means you again are spiking your blood sugar and releasing insulin every 2 hours into your body. ya’ll.. this is all science. It is not my opinion.

So, the number one mistake you are making every time you wake up is thinking you need to eat breakfast.

“Intermittent fasting reduces inflammation in the body, and inflammation is a big driver of weight gain. Additionally, glucose metabolism gets better and insulin sensitivity increases when you fast.” -Dr. Mark Hyman

I challenge you to be aware of when you stopped eating the night before and try to not “break your fast” for 16 hours after that time. If you stopped eating at 6pm.. break your fast at 10am the next day. If 16 hour is too hard, start small. If you are used to eating at 6am, push it until 7am, then 8am, etc. until you reach your 16 hour goal! I promise you, this is a secret weapon that leads to increased energy, productivity, fat burn, and sleep quality!

Hey and by the time you’ve hit that 16th hour… guess what?! You just participated in intermittent fasting! Intermittent Fasting is one of the MAIN tools we utilize in the FAST Track To Fit to maintain a sustainable lifestyle, it is also the first thing I mention when someone comes to me asking what they should be doing…. you should STOP EATING right when you wake up!! That simple!!

Now, It is possible to intermittent fast incorrectly which can contribute to having a negative impact on other hormones, so I recommend beginning through the guidance of a professional. Lucky for you, I have this all laid out in the FAST Track To FIt, explaining to you DAILY exactly how to fast depending on what your goals are! The next round is starting soon, so be sure to save your spot by click HERE if you want to start implementing these strategies correctly.


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Zyia Active is going places!!


Did you know the athletic wear industry is going to be worth over $83 billion by the year 2020. I’m not super great at math… but that’s only 2 years away!! Wouldn’t it be nice if YOU could have a piece of that pie? Well, SURPRISE!! You can!!

How? With Zyia Active.

Zyia Active is the first ever direct sales athleisure company and they just launched in February 2017.

At Zyia Active, we believe you have to work for what you want. We also believe work should be fun and incredibly rewarding. The founders of Zyia, saw the growing trends of active wear and knew how to build a company that would empower women to get involved, all across the world.

Zyia Active's line of comfortable and stylish clothing are made from high quality materials designed for optimum breathability, with strategic ventilation, moisture and temperature control, slimming support compression, and it even has anti-odor capability. 

Zyia Active has something for everyone, whether you want to replace an income, or just make a little extra spending money, earn free clothes, or make life long friends in this incredible community of women.

NOW is the time. I invite you, to come find out what all the excitement is about

If I’m being honest, when I first enrolled as a Zyia Active rep I had no intention of promoting it or making it a “side gig” but when I saw the potential and the demand?! It literally just took off!!


I don’t know about you, but I get bummed out when I see all the super cute Lulu or athleta on some of my fav bloggers and I go to look at the price and a pair of leggings is over $100!!! What?! That just crazy to me.. Now, my favorite leggings are HALF the price, equal if not BETTER quality.. and they make me money. #winwin

The next time you go to the grocery store, Costco, get your nails done, or go shopping.. take a look around at what women/men are wearing. Most of the people you will see are in athleisure. So, the demand for athletic wear is extremely high!

Let me break down a few of the FAQ’s that about Zyia.

What do you get for your initial investment?

Well, besides the fact that you get over $300 of FREE product, you also get business materials, a start-up guide, a website, and if you enroll with me… you are joining THE most successful team at Zyia Active. I don’t mean just my downline is successful, but my UPLINE is the most successful Upline at Zyia Active which means you get access to the best training and resources.

How much does it cost to become a rep?

There are two different packages you can choose from when becoming a Zyia Active rep. One is $450 and one is $750. Now, just think about it. How many 6 or 7 figure businesses have that kind of buy in?? If you wanted to start your own athletic company… do you know how much skin you would need to have in the game?? People go into debt over that kind of stuff!! So, Zyia Active is basically handing you a business in a box and without all the overhead.

Now, if Zyia was offering a cheap business buy-in for $99 or even $199… wouldn’t you question how great the quality is? You’ve got to have a little bit of skin in the game to A, stay committed to growing a business and B, to know that the product you are promoting is high quality and something you can stand behind.

How does the pay structure work?

Zyia Active's commission structure is one of the best I have ever seen. There are a few different ways to get paid with Zyia Active.  Besides all the monthly incentives and bonuses corporate puts out, you can get paid commission (15-30%) off of everything you sell or you can receive a percentage of commission off of your Downline, or the people you recruit. My Up-line has created an exclusive business strategy for our team members to ramp up quickly, rank advance, and start earning residual income quick! Like I said.. We are the most successful team at Zyia and for good reason.

Do you get a discount on the clothes?

OF COURSE!! As a rep we get a 25% discount on anything we order.

Are there any monthly/annual fees?

NOPE!! If you opt in to have the customized website (which I HIGHLY recommend) there is a $19 monthly website fee BUT it’s waived if you sell over $600. There is no annual fee but in order to be considered “active” you need to sell at least $300 in 6 months.

Who is Zyia for?

Technically, there is a place for everyone at Zyia. Who am I looking for to join my team? If you have been following me for a while, then you know I do not believe in quick fixes – that goes for my business as well. I want women who have the entrepreneurial spirit and are ready to achieve significant success and income by putting in work in the beginning.

If you are wanting something that is very little work, super easy, and will quickly solve all of your financial problems.. then you are looking in the wrong place (but when you find that lemme know, k?). I’m kidding, that doesn’t exist. How many millionaires say their road to the top was easy and ZERO work. There are none! I want women who are ready to grow, have an abundance mindset and committed to working hard in the beginning so they can reap the benefits in a few months.

Here’s the deal. Zyia Active has so much momentum right now and we are growing so fast. There are currently less than 600 reps in the entire company, and in some state, you could be the FIRST!! Do not wait to jump on this exciting ride. If you are serious about learning the business opportunity that comes with Zyia Active, I would love to chat with you. Click the button below to schedule a FREE 1:1 conference call, email me, or join us for our next Monthly Mastermind call where myself and a few of the other uber successful Zyia reps share our success, strategies, and the opportunity.

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"Gluten Free" isn't always friendly


Happy 2018!!!

Holy smokes, can you believe I just said that?! How is it already 2018?! I feel like it was just yesterday that I was hanging over from ringing in the New Year with my hubs and fam in 2017… let me just say… that hangover played a serious role in my sporadic attempts at drinking these days.

Anyways, I really wanted to switch up the direction of my blog into being a lot more informative about ways to improve your wellness. I decided to start the year with a topic that I feel is a bit “faddy”. I remember when my mother-in-law went Gluten Free one day (due to a gluten allergy) and the next time I saw her she had lost a ton of weight and her arms were ripped!! So, naturally, I said “I’m going Gluten Free ASAP!!” Has anyone else been there!?

I learned a few things from that simple declaration that I made, going Gluten Free is TOUGH and it’s even tougher if you don’t know WHY you are going Gluten Free.

First, let me explain what gluten actually is. Gluten is a general name for the proteins found in wheat (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn), rye, barley and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected.

I think the words “Gluten Free” have gotten a lot of hype because naturally those who are gluten intolerant and are not able to stomach the gluten proteins significantly have to watch what/where they eat – which in turn sometimes leads to weight loss. It is really great that the food industry has started to adapt to the needs of those who have certain food allergies and intolerances, but not all foods are created equal and can lead to more inflammation and weight gain.

A lot of times when things are taken OUT of a product, like gluten, they are replaced with other byproducts that are not so great for us, like refined sugar, fats, or other highly processed starches to make food look and feel like gluten. This substitution in turn can lead to MORE inflammation, weight gain, and frustration.

A few things to look out for when buying anything labeled as Gluten Free:

-          Added sugar

-          Hydrogenated fats

-          Ingredients you cannot pronounce

Here’s the deal, like I said above, a lot of people who have a true gluten allergy end up losing weight and becoming more fit because they start reading foods labels and cutting out a lot of the processed carbohydrates the rest of us consume with no reaction.

If you feel that you do have a gluten allergy or intolerance (bloating, fatigue, abdominal pain, diarrhea) I highly recommend consulting with your physician to make sure that it’s nothing more serious. If you don’t think that you have a gluten allergy or intolerance but want to cut out gluten I recommend by starting to cut out processed/packaged foods like bread and pasta. If you change your mentality into thinking about the quality of food you are eating, like real whole foods, chances are you will naturally turn to being gluten free.

A rule of thumb to live by, if it has to TELL you it’s gluten free on a package, the better option would be to avoid it. Throughout all of my programs I help guide my clients through navigating labels and living a sustainable gluten free life. If you are needing some extra support, I got you girl!! You can register for my next round of FAST Track to Fit by going to the link below!!



Finding your #FitTribe


We all have that one #bestie that we know will always be there for us no matter WHAT!!! The one that was there to hold our hair back after a fun night in college... or last weekend.. no judgement here!! the one who literally wanted to kill the boy who broke your heart,  and the one who always told you that you can achieve anything you put your mind to. We LOVE that girl.. but what I have found, is that girl may not always be on the same page when it comes to YOUR health and fitness goals. This is totally FINE, but the best way to continue seeing results in the long run, is to surround yourself with a community of like-minded women who are working towards the common goal.

Now, we all know once you get into your late 20's or early 30's people already have their established friendships and it's not always easy branching out of your comfort zone. Here are a few things I have done recently that has really helped to connect me with women who are on the same wave length as me in regards to health and wellness... and honestly... women that are going to be in my life for the REST of my life!! 

Join a boutique studio or gym

Not only are boutique studios and gyms a great place to find #fitfriends, it also creates an amazing cadence of accountability. Most boutique studios require you to sign up online and have a 24 hour cancellation policy.. so there is no last minute flaking... you are going to get charged anyways so you might as well sweat it out!! A few of my absolutely favorite studios are PureBarre, FlyWheel, and anything with Megaform Pilates - these are great things to do in place of your active recovery days!!

Reaching out through social media

I know it sounds a little crazy, but I have met some of the most amazing women through social media... specifically Instagram. Search a hashtag that you resonate with.. and find other women who are using the same hashtag. There are so many food bloggers and serious #fitspo on instagram that give me motivation on the daily. If you have not already, feel free to follow me on instagram @lindsayrenefitness... I usually try to post in my stories what I am eating during the day and try to give a few tips here and there on what I do to stay on track!!

Join an online fitness program

This is one of the ABSOLUTE best ways to find several like minded women that are struggling with the same things you are and working towards the common goal. This is actually how I became motivated to start doing online fitness programs, because I found a group of women who encouraged me to share my results, positivity, and knowledge with other women! Without them, I would not be where I am today. All of my fitness programs have a private accountability group where women can share how they are feeling, what they are struggling with, and there is a group of women surrounding them to build them back up and keep them on track. In fact, my next online program is kicking of TODAY and there are just a few spots left!! If you are interested in joining an online community ASAP, start with my 4 week FAST Track To Fit program, by clicking here.

If you are serious about making health a priority for life, then you need a supportive #FitTribe in your corner, cheering you on. Most likely,that tribe will come from outside your immediate circle of family and friends. That is totally okay! Find a community that suits you and keep going!

In good health,




YOLO betches!! Don't YO-YO


How many times when you see a red velvet cake, your favorite donut, or decide to go for the THIRD scoop of ice cream on your ice cream cone do you say YOLO, betches!!! Trust me, I’m not here to make you feel bad because I have totally been there but a lot of times the YOLO mentality leads us into a YO-YO lifestyle. I’m here to challenge you to think of the word “YOLO” for what it really means.. You Only Live Once… you only get one life and one body… so treat her right!!

If you are someone who goes from diet to diet, fad to fad, looking for that quick fix… you are doing your body and mentality a terrible disservice. Quick fixes are just going to lead to down a black hole of restriction, binging, feeling guilty, and most likely weight gain!

The best thing for you is to find a program that is going to be sustainable for the long term and one that allows you to have the foods you love when it’s worth it.

Most of these “quick fix fads” are leading you to excessive caloric restriction which not only is damaging to your adrenals and hormones but it’s just inflicting on your quality of life. I mean who wants to wake up and take 17 “weight loss” pills or only drink 3 shakes a day?! Not this girl!! But, to be honest… I WAS that girl. I literally have tried everything and would only stick to a quick fix for a couple weeks, because it didn’t happen fast enough!! Which segues into my next point…

You’ve got to have the #progressnotperfection mindset. Slow and steady wins the race!! It may sound cliché, but it is SO TRUE. Think about it.. how many times have you tried a diet that promises you will lose x amount of weight in 1 week or 21 days?? #guilty… and how many of those times have you gained the weight right back when the program was over?! #guiltyagain That’s because they just don’t work.

You also need to make sure you find a program or routine that you enjoy. I have so many ladies come to me wanting to try my fat loss bootcamps for the nutrition portion but want to continue going to Orange Theory or Purebarre.. which is completely fine, because that is what they enjoy to do, and that’s what is going to keep them motivated and moving towards progress. I also help them figure out how to strategically match those boutique fitness classes with my carb cycle to take their results to the next level.

Last, but certainly not least, please make sure – whatever program or routine you decide to do – that you are eating enough. I recommend downloading My Fitness Pal and log one full day of eating… and see how much or how little you actually are eating. This is major! Most of my ladies, and even myself when I started tracking my macros, find that they are eating significantly less than what they are supposed to be eating. THIS IS WHAT IS DAMAGING YOUR METABOLISM!! Your body is an amazing machine, and God made it that way! It is mean to survive, so if you are restricting your calories to obscene levels, your body is going to learn how to use less energy (kcals) to sustain function.. which means you are not burning as many calories as you should!! In order to amp up your metabolism into a fat burning furnace, you HAVE to make sure that you are eating enough food.

YOLO, so change your mentality away from quick fixes, create a sustainable lifestyle, find a program that you enjoy, and make sure you are EATING!!



My Favorite Clean Skincare Products


Happy Monday Ya’ll!! One of the questions that I get asked the most when I do Instagram stories, is what my skincare routine looks like or what make-up I use. While I can’t say that I never do a filter, I mean, my #iwokeuplikethis is sometimes a little scary, I can say that ever since I started changing things up a bit, I have seen a dramatic improvement in my skin.

I honestly was never someone who really cared about my skin, and it’s mostly because I didn’t realize I NEEDED to care about my skin. So I never really had a routine, until NOW!!

Did you know our skin is the biggest organ in our body. So while we are all pretty health conscious about what we put on the inside of our body, I wanted to enlighten ya'll on how to take care of the outside of your body as well. It is just as important and extremely connected to what is going on internally.

You guys are going to get tired of me saying this, but hey, it takes hearing something what… 21 times before retaining it?! So here it is again… NUTRITION plays a major role in how your skin looks. There are so many hormones and chemicals in our day to day products and environment that it is causing inflammation in our body including on our face and skin. A few types of foods that can cause inflammation internally, along with breakouts are foods containing gluten and dairy. I personally try to avoid gluten and dairy as much as I can, but don’t get me wrong… I love a good parfait or even Texas Toast!! If you start to cut out or limit foods with gluten, dairy, GMOs (genetically modified organisms) and eat real WHOLE foods like green leafy veggies, nut milks, organic and antibiotic free meets/foods, you will start to see a major transformation in your skin, waistline, and energy levels.

Another thing that I have done is try to clean up my beauty products, especially when it comes to what is going on my face. Anything that touches my face directly without a barrier is a lot cleaner than it used to be. One of my favorite more natural/organic brands that I have been using is Juice Beauty. I love their Green Apple line!! I use their masks (1 time a week – usually #selfcaresunday), Cleanser, daily serum, and eye cream.

I have also started to clean up my make-up products. Juice Beauty also has a make-up line that I plan on trying out in the near future, but for now I have been using Bare Minerals. After I have cleanse my face with my Juice Beauty cleanser, I usually put on Bare Minerals’ tinted moisturizer in the shade “wheat”. I also use their concealer, brightening wand, and BareSkin foundation. Again, anything that is directly on my face or around my eyes is a lot cleaner than say my blush or powders – eventually I will get there but hey, I’m human! You don’t have to do everything all at once… progress over perfection.

If you are wanting to clear up your skin naturally, I suggest starting with one thing at a time so that you can truly see what strategy worked!! Start with your diet and eliminating or limiting a few inflammation causing foods. Then, move to your beauty products and start to pay attention to the ingredients and what you are putting on your body as well as what you are putting in your body.


3 ways to break your fast and burn more fat


3 ways to break your fast and burn more fat


As you all know by now, intermittent fasting is something I engage in everyday. It’s also something I have my clients engage in everyday. Intermittent fasting is not a diet, it is an eating schedule, and essentially just another tool for us to have to take us to that next level of wellness.

There are so many benefits of intermittent fasting, you can read about all of them here (

Today I wanted to share with you a few of my favorite ways to break my fast to ensure that I am continuously burning as much fat as possible and revving up my metabolism. If your goal is fat loss, you do not want to have a significant spike in your insulin right after you come out of digestive rest. What we want to do is eat foods that are high or moderately high in good fats (MCT oil, coconut butter/oil, nut butters, avocados, etc) and foods with low glycemic index (oatmeal, sweet potatoes, and berries).

I personally (along with the plans I write for my clients) engage in Carb Cycling. So some days I will need to break my fast with a lower carb meal. My go to meal to break my fast on a low carb day has got to be a hearty Cobb Salad!! Just throw some lettuce in a bowl, add 4 oz of chicken, 1 hard boiled egg, Tablespoon of pine nuts, Tablespoon of organic bacon, and ½ an avocado! For the dressing I just like to use a drizzle of Avocado or MCT oil, mixed with a Tablespoon of Dijon mustard and Balsamic or Apple Cider Vinegar. This meal not only is low in carbs, but is high in really great fats that will keep you feeling full until your next meal.

Now, when it comes to breaking my fast on high carb days… I LIVE for what I like to call a “Mush Bowl”, which I got from my FAVORITE holistic Chef, Laura Lea Goldberg. Anyways, all you do is put your favorite granola in a bowl, cover it with almond milk, let it sit for 10 minutes, and stir in a tablespoon of your favorite nut butter. Again, we are adding in a little bit of good fat to keep us satiated, along with some fiber from the granola, which will help digestion and decrease a significant insulin spike.

Last but certainly not least, I really enjoy breaking my fast with a tasty smoothie!! I usually go the smoothie route when I have had a chance to get my strength workout in over my lunch break, this way I can refuel my muscles with protein. I always like to switch them up based on what I’m craving but they are usually the same base. I like to put 8 oz of almond milk in a blender, followed with 1 scoop of vanilla protein powder, 1 tablespoon of chia seeds (good omega 3 fats and great fiber), 2 scoops of collagen peptides (great for gut, skin, joint, hair, nail health), ½ a frozen banana, and a sprinkle of cinnamon. Blend and Enjoy!!

I hope this helps all you fellow intermittent fasters to see the why behind the what and the purpose of breaking your fast correctly to continue with fat burn. Remember, thing of things that are going to keep you full and satiated (the good fats), and foods that will not spike your insulin and lead to a crash or binge.



Prana Yoga


Have you ever put on a pair of leggings and just knew instantly they were going to be your ride or die... FOREVER?! That is totally how I felt when I tried PrAna. Not only do the leggings hug me in all the right places, but Prana's vision is to pursue sustainable, traceable, and responsible action to protect our environment and inspire the adventurous spirit. 

When you put on clothes from Prana you actually feel like you are making a difference in the world! They are striving to make clothes that help us all thrive in any environment and embody our collective adventurous spirit so we can focus on what really matters.

PrAna has taken into account every adventure seeker's hopes and dreams when it comes to athleisure. Whether you’re commuting to work or wandering the globe, they have been there and used those moments to design a better product. PrAna designs clothing that looks good but is versatile enough for any lifestyle and any adventure. It's common for prAna fans to wear their gear to work and to go for a hike.

If you are like me, I like to have a light jacket in the fall to wear over my athletic wear. whether I'm headed to the gym or to run some errands, this Rockaway Jacket is completely fleece and is so warm and soft!! 

I also got these Caraway Leggings in Cargo Green, and if you just joined us for fall 2017...welcome, and Cargo Green is majorly #ontrend. These leggings are considered a performance tight with moisture wicking properties and I absolutely love the high-rise compression which is perfect for running or doing HIIT workouts!! I hate having to always tug at my pants!! 

Not only does Prana put out some seriously amazing athlesire, but they are working to make the world a better place. All of their products are made from fair-trade, sustainable, recyclable,  and hemp items. They truly value making a difference and are extremely committed to giving back to the community.  More than ever, people just like you and me are seeking ways to spread positivity in our country. One way to do that is to make sure every purchase you make and every gift you give has a positive impact on our planet.

This is a sponsored conversation written by me on behalf of PrAna . The opinions and text are all mine.