Do you need more Mindset Magic? The goal of my monthly challenges is to help you feel supported inside and out. Starting with workout support and tracking routines that serve us is the first step, but helping you feel more confident, comfortable, and STRONG in your own skin comes from a place much bigger than a daily workout. In our March Challenge, we will make our MINDSET our priority. Why? Because your mind controls so much, it’s important to have it in check. Also, when your mindset is in check, you will really notice the MAGIC happening every day in your life. I’ll be encouraging you to focus on the small shifts you can make in your life that will have a huge overall impact on your physical + mental health 🙌 Each day, I will check in with a new tip, resource, or check-in theme! Here are some topics I’m excited about… ✨ We’re kicking off each week with a makeover tip for your Monday, ✨ Tuesdays are for transforming your meals into cleaner, simpler options, ✨ Each Wednesday, we will work our MAGIC into our daily movement, ✨ And, on Sundays, we’ll take a mindful mindset moment to reflect on the week! Does this sound like the support you need? I’m feeling so excited + inspired in planning this challenge, and would love to take on March together! If you’ve made the decision that you can’t get better at something, that you are the way you are, and that there’s nothing you can do to shift your current state… you are living in a fixed mindset. This mindset hinders our ability to change and enjoy the journey to improvement. And, often, in the world of health + fitness, this mindset is super common. So, I wanted to dig a little deeper into the growth mindset; how to challenge ourselves, become more hopeful and ultimately see (and get excited about) change in our lives. Mindset is going to be the main topic behind my March challenge group coming up in just a few days, so I wanted to share a sneak peek of some of the value you’ll get when you jump into Mindset Magic with us! Listen to this episode from The Happiness Lab with Dr. Laurie Santos on Growth Mindset! I’d love to hear from you about your takeaway and what you think about Dr. Santos’ ideas. Today we are transforming your favorite brownie recipe and upgrading it with a boost of healthy fat - meet Avocado Brownies! These brownies are ultra-rich and chocolatey which we love, but that extra punch of healthy fat will give you clean energy and a brain boost that no one will ever guess you got from brownies.😉
Ingredients nonstick cooking spray 1 medium ripe avocado, mashed ¼ cup coconut oil, melted 1 large egg, lightly beaten ½ cup pure maple syrup 1 tsp pure vanilla extract ¾ cup unsweetened cocoa powder ½ tsp sea salt ¼ cup gluten-free flour ⅓ cup dark chocolate chips Instructions 1. Preheat the oven to 350° F. Line an 8x8 baking pan with aluminum foil. Lightly coat with spray and set aside. 2. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside. 3. Combine the cocoa powder, salt, and flour in a medium bowl; mix well. 4. Add the cocoa powder mixture to the avocado mixture; mix well. Add chocolate chips; mix until blended. 5. Pour batter into prepared pan; spread to make even. Bake for 33 to 36 minutes, or until a toothpick inserted in the center comes out clean. 6. Cool for an hour before removing from the pan. Cut into sixteen squares. This recipe makes 16 servings. Portion Fix Containers: 1 Yellow, 1 tsp. 2B Mindset Plate It: Enjoy this as an occasional treat. Be sure to track it! Do you have another dessert ingredient swap you make to support cleaner eating? I’d love to have your recipe and give it a try!
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There are new ways to add our BODi live workout access to your BOD this month! If you saw my post about BODi Blocks and decided it wasn’t for you, I want to send a quick reminder that it’s an amazing add-on with new content getting added every day!
And next month? We will get a brand NEW SUPER Block from trainer Lacee Green with new, specific workouts to follow her BODi Block calendar. Are you… ➡️ Currently paying for monthly BODI? Upgrade to yearly access + save! ➡️ In your first 30 day, money back guarantee with BODi? Cancel, upgrade + save! ➡️ Close to your yearly or quarterly BOD upgrading? Cancel, upgrade + save while getting so much MORE to add to your fitness routine right now! If you’re interested in BODi, but not ready to commit financially, there is a free 14-day BODi trial I can send your way to finish out February with! Thinking maybe? Let’s chat! Do you want to make more time for yourself? Do you want your health to be a priority, but aren’t sure where to start? It’s time to RISE and GRIND! This February challenge starts February 1st and will share resources and lessons on prioritizing our health, fueling our bodies, and sharing the positive rewards of this new routine with others. Over the 4 week challenge, we will check in daily with our workout, log our superfood supplements, and engage with this incredible community to RISE and GRIND, one day at a time! Here are some daily lessons I’m excited about! ⏰ Rise + Grind - Morning routine tip of the week 🔩 On that Fitness Grind - Tips to choose fitness today and for life ⏰ A Mindful Moment - A mental health moment 🔩 Food is Fuel - Nutrition tips that promote self-love, inside and out Do you want to start with us? This is one of my favorite challenges of the year - I can’t wait to see the incredible gains we make through 4 weeks together! So much about taking care of our bodies comes from choices outside of our workout, but having that daily movement as a consistent part of your routine will yield HUGE results in time. Even if your relationships seem out of whack and your self-care isn’t where you want it to be just yet, pressing play and moving your body will start building a confidence and strength in you that will radiate out to those other areas - I promise! I’d love to hear what workout program, plan, or trainer you are following this month. If you need support, you know I’m always a message away! I hope you feel appreciated, valued and so loved everyday, and have a special recipe to help you spread the love to others! Here is a special #eatmoredessert recipe for your February. These Red Velvet Cupcakes are made with all natural ingredients, dyed with all natural beet juice, and DELICIOUS to share with family and friends!
Red Velvet Cupcakes Servings: 18 Ingredients Cupcakes: 1 (15-oz.) can beets, drained 1⁄3 cup extra-virgin organic coconut oil 1½ tsp. pure vanilla extract 1 cup unsweetened almond milk 1 Tbsp. fresh lemon juice 2 large eggs ½ cup coconut sugar ½ tsp. sea salt (or Himalayan salt) 1 Tbsp. unsweetened cocoa powder 1½ cups gluten-free all-purpose flour ½ cup almond flour 1 Tbsp. baking powder, gluten-free Cream Frosting: 5 Tbsp. coconut sugar 1 tsp. cornstarch 2 very ripe medium avocados 1 Tbsp. + 1 tsp. fresh lemon juice 1½ tsp. pure vanilla extract ¼ cup unsweetened cocoa powder Instructions Preheat the oven to 350º F. Line two muffin pans with eighteen muffin papers and lightly coat with spray. Set aside. Place beets, oil, extract, almond milk, lemon juice, eggs, sugar, salt, and cocoa powder in a blender (or food processor); cover. Blend until smooth. With the blender running, add flour, almond flour, and baking powder. Blend until a smooth batter forms. Pour batter evenly into prepared muffin pans, filling each cup approx. ¾ full. Bake for 18 to 20 minutes, or until a toothpick inserted into the center of a cupcake comes out clean. Set cupcakes aside to cool while you prepare frosting. Place sugar and cornstarch in a blender (or food processor); cover. Blend until powdered. Add avocados, lemon juice, extract, and cocoa powder; cover. Blend until smooth peaks form. Evenly spread frosting on cool cupcakes. I am two weeks into our newest program and each workout has been so different. I feel strong and cannot wait to continue these workouts to see my results! Today was Week 3 Day 1 and we are starting to repeat (well build on) workouts from Week 1. This is an 8-week program. We are alternating between Endurance Weeks and Power Weeks. The fourth and eighth weeks are recover weeks where there are only 3 scheduled workouts and the other days are whatever we feel our bodies need. I honestly LOVE the recovery weeks!!! I love being able to do whatever I want depending on how I am feeling. Want to take a complete rest day?! Go ahead! Want to do a stretch workout?! Go ahead! Want to ride the bike?! Go ahead...you get the picture, but in reality the possibilities are endless. This format (work hard for three weeks, and recover on the fourth week) is how all of our workouts are going to be formatted moving forward. I am so unbelievably excited! So...basically, I am moving on from physical results and I am focusing on FEELING results! Happy New Year!!
Do you set new goals on January 1? I do! It's a great time to reset and reflect. As I was looking in my journal from 2022, I realized I stopped on September 16, and barely had any entries in the summer….so… Here's my goal for 2023… Journaling… I have been journaling sporadically for years. I actually just recently found a journal from 2001!!! Here's what I have realized: I start the year off strong and then….I miss a day here or there. Finally, by September, I have usually completely fallen off the journaling wagon. Please refer to my 2022 journal… This year I am committing to journaling every day. I will write down my goals and small steps I can take TODAY to achieve those goals. I will then reflect on my day before bed. When I do this, I will color in the day. My goal will be to have every day colored. BUUUUUUUUT, I will NOT give up. I will just pick up where I left off if I fall off my journaling wagon. What habit do you want to start this year?! Welcome to 2023, friend! If you want to make 2023 different, I have the best resource for you - becoming a part of my virtual fit gym and joining our This Is My Year Virtual Fit club! I started prepping this past week, and want to make this bootcamp the best collection of resources, support, and community to help you feel successful from Day 1 this year. NOT through big, scary changes, tons of routine switch-ups, or throwing away all the food currently in your home. This Is My Year Virtual Fit Club is about learning about the benefits of working out, the foods that will fuel your success, and the best daily practices for your mental + physical health in small, daily check-ins. Then you can make the changes you want to make… one step at a time! My goal this month is to take health + wellness back to basics, and give you a place to show up, receive support, and make strides toward the BEST year in 2023! Here are some daily check-in themes to get excited about! 🌟 Sleep Care & Share - weekly tips to prioritize + improve sleep, 🌟 Give It Up To Gratitude - weekly gratitude prompts, 🌟 Steps to be Strong - highlight the benefits of strength training, 🌟 Give It a Whirl - new recipes to build into your 2023! Make this year different. Make this year… YOUR year! Do you use weights in your workouts? One huge benefit of adding strength training into your weekly workout rotation is improved sleep. According to the Sleep Foundation, building muscle and strength training can “improve the quality of sleep, and it can also help you fall asleep faster and wake up less frequently throughout the night.” (And if you struggle with sleep, DM me or reply here today! This is a topic I’m going to be talking about A LOT in my January Virtual Fit Club!) Better sleep leads to better overall wellness benefits as you tackle your workout today! These benefits include lowered risk of diseases, improved mood, and weight management. Aka ALL the things, right? I like to aim to add weights to my workouts 3-5x per week, but that’s just my journey! How many days a week do you do a weighted workout? Did you know that my virtual fit club includes access to a full recipe library? AND, that that library gets updated with new recipes… every week?!
Here is a new whirl on a dessert that I can not wait to try - it’s Dreamy, Creamy Chocolate Pie! Dreamy Creamy Chocolate Pie Servings: 4 FOR CRUST: 6 pitted dates ⅓ cup dry rolled oats ⅓ cup unsalted pistachios FOR FILLING: 2 cups reduced-fat plain Greek yogurt ¼ cup + 1 Tbsp.Chocolate Shakeology 3 Tbsp. cornstarch ¼ tsp. sea salt (or Himalayan salt) 1 Tbsp. liquid stevia ½ cup sliced strawberries 2 Tbsp. chopped cacao nibs Instructions: 1. To make the crust, add dates, oats, and pistachios to a food processor; pulse until well combined. Texture will be crumbly but should hold together when pinched. Use fingertips to press mixture into the bottom of an 8-inch springform pan; set aside. 2. To make filling, add yogurt, Shakeology, cornstarch, stevia, and salt to a food processor; blend on high, scraping down sides once, for 2 minutes, or until super-smooth. 3. Spread yogurt mixture over crust. Press strawberries into top; sprinkle with cacao nibs. 4. Refrigerate for 2 hours, or up to overnight. 5. To serve, run hot water over a butter knife; slide the butter knife around the edge of the springform pan to release the pie. Release springform ring; slice pie into 4 equal pieces. Refrigerate leftovers in an airtight container for up to 4 days. What is a nutrition goal you have for 2023? I’d love to hear all about it! Let's try something new this year. January is World Health Esteem Month and we're going to embrace a new outlook in 2023. Instead of working out because you’re unsatisfied with yourself, you exercise because you value yourself. Instead of making food choices to punish yourself into weight loss or eating your emotions without regard for the consequences to how you’ll feel, you will start to make choices in support of taking care of yourself. Regardless of how consistent you are, every day of January is an opportunity to succeed. Let's spend the first month of 2023 celebrating who you are and, for once, feel great about you from day one! 10 Tiny Moments in Your Daily Health Esteem Routine
1. Wake up on the first alarm. 2. Do the hardest thing first (meditation, workout). 3. Make time to eat breakfast. 4. Replace dirty energy with clean energy. 5. Plan lunch the day before. 6. Swap afternoon treats for one of our healthier desserts 7. Give energy. 8. Do a post work reflection. 9. Slow dinner down. 10. No screens 30 minutes before bed. I was chatting with a colleague not too long ago and she said something to me that has really resonated with me - Working moms struggle the most between Thanksgiving and the New Year. Society has created this image of the activities women should be doing for the holidays - baking, making extravagant dinners, shopping, wrapping, keeping track of the forced family festive fun or any other activities for any and all members of the family - it's A LOT! Guess what?! We can't do it all - AND THAT'S OKAY! I certainly do not make extravagant dinners and in fact just the other night I threw cheese and black olives in a burrito wrap and called it a quesadilla. My girls were fed and everyone was happy! THAT'S what this is all about! My advice to you - prioritize your and your family's needs, do what brings YOU joy, and let things go, especially when we can't control them! Taking care of what YOU need is not selfish - it's allowing you to live your best life! I woke up to snow this morning! Ugh! Well technically, I saw it coming down before I went to bed but I really do not like snow. The roads were slippery, my anxiety was up....just not good! Then I thought, "What makes me feel good?!" A warm cup of cozy! That's what! So here's my favorite but click below to get a whole bunch more. Let me know what you think when you try them! Happy cozy winter!
You’re invited to the Healthy Little Holiday Fit Club! This season is all about JOY, and I am so excited to invite you to join us as we celebrate our body’s health together🎄Are you ready for the most wonderful time of the year? Here are some holiday themes I’m excited to share this month! 🕮 Christmas Cheer Starts Within - weekly personal development + mental health challenges 🥤 The Most Wonderful Shake of the Year - my favorite holiday shake recipes ❤️ ‘Tis the Season to be Kind - a weekly kindness challenge 🍪 Cookies for Santa - healthier cookies recipes What day are you most excited about this month?! If you need a little extra support this holiday season, this is the group for you! No need to put your health on hold until January. Let’s work together now! What is personal development? It’s the daily commitment to reading or listening to content that uplifts and builds up an area of your life. My goal is 10 pages or 10 minutes a day, and I have some favorite titles to recommend if you need one (just ask! 📚) In addition to my 10 minutes a day, I’m also going to post a daily personal development activity for you to try in your practice this week. Give it a try! Start by reading or listening to 10 minutes of personal development + then sit in a quiet place and practice deep breathing for 1 minute. Repeat every day this week and let me know how you feel! It’s time to upgrade your cookie recipes this season! Let’s be real - Santa deserves the best, cleanest ingredients, too… but they have to taste GOOD, right?!
First up, here’s a remix of the traditional sugar cookie recipe, without the heaps of white sugar, butter, and wheat flour. They have only 7 ingredients and are super easy to make! Vegan Sugar Cookies Servings: 12 cookies Ingredients Nonstick cooking spray 1 cup almond flour, sift after measuring 1 dash sea salt (or Himalayan Salt) 1 dash baking soda 2 Tbsp. pure maple syrup 1 Tbsp. extra virgin organic coconut oil, melted 1 tsp. pure vanilla extract 2 tsp. unsweetened almond milk Parchment paper Instructions 1. Preheat the oven to 325° F. Lightly coat a large baking sheet with spray. Set aside. 2. Combine almond flour, salt, and baking soda in a medium bowl; mix well. Set aside. 3. Combine maple syrup, oil, and extract in a small bowl; mix well. 4. Add maple syrup mixture to almond flour mixture. Add milk slowly; mix to break up clumps of dough. Form dough into a ball with clean hands. Place on parchment paper. Roll into a 7-inch long log. Freeze for 50 to 60 minutes, or until firm. Cut the log into twelve slices. Spread slices out on a prepared baking sheet. 5. Bake for 8 to 10 minutes, or until set. 6. Cool for 10 minutes on a baking sheet. Loosen with metal spatula, remove from sheets and cool completely on a wire rack (or on parchment paper). Container Equivalents: ½ Yellow, ½ Blue 2B Mindset Plate It! Enjoy as an occasional treat. Be sure to track it. I’d love to know - how do you decorate your sugar cookies to make them your own? |
AuthorJust a wife, mom and teacher sharing her fitness journey with the world! Archives
December 2023
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