​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?

Who is Megan Davies?
Super Trainer Megan Davies is an NSCA certified personal trainer and creator of Sure Thing, #mbf Muscle Burns Fat, and #mbfa Muscle Burns Fat Advanced. After appearing on Beachbody’s fitness reality show, THE 20s, Megan was chosen as the next Super Trainer to create her first program, Clean Week. Her down-to-earth, empowering workout style and motivating personality make you feel like you’re training with a super-fit best friend.

What is Sure Thing?
Sure Thing is the 8-week program that gives you everything you need to feel healthy, strong, and confident right from day one. Super Trainer Megan Davies shares her proven methods for gaining strength and stamina while her motivational training style helps you build a sustainable and positive relationship with fitness. She knows that when you love the experience of showing up every day, you’ll want to bring it all together with healthy eating and the right nutrition. Sure Thing means taking care of your whole self!
    
There are 5 workouts a week, 30 to 45 minutes a day, for 8 weeks. Megan uses a science-based approach called TYPE TRAINING™ that alternates between endurance and power-based strength training to keep you challenged but never overtrained. Endurance workouts use lighter weights and higher reps to help torch calories, sculpt your muscles, and push your stamina to the max. Power workouts use slow and controlled heavy lifting to help you build strength and muscle. Every 4th week is devoted to functional recovery with a hybrid approach of both training styles plus mobility work to help you reset and recalibrate so you can celebrate your wins and come back even stronger.

​This month is all about feeling your BEST - a challenge sharing daily tips to help you feel your best this fall! This is the month to prioritize your wellness, create routines that make you more productive, and increase your daily wins to carry you through the holiday season and beyond! Are you ready to make Fall your BEST season?
 
The number one way I can guarantee I feel better is by MOVING. There are moments before I press play when I don’t feel my best about the workout I’m about to do, but once I get started? I’ve never regretted a workout! This month we are going to bump up the movement with a weekly step challenge each Saturday. And that’s just one of the theme days we’re going to cover!
 
Here are some more daily themes to get excited about!
 
🎃 Tricks for Treats - healthy swaps for your favorite fall cravings,
 
🎃 BOOst your Confidence - confidence tips and tricks to build into your routine,
 
🎃 Bonus BOOty Blast - a double workout challenge to burn your buns,
 
🎃 Your Best Week - check-ins to share what’s working + what to try to feel your BEST!
 
Are you ready to Feel Your BEST? This is the challenge for you!

​Are you ready to step it up this month? This week’s step challenge is 5,000 steps today! How can you reach your goal?
 
👟Press play on your workout EARLY - this will give you your benchmark to plan your day around, and get the bulk of your steps out of the way!
 
👟Park in the last spot of the parking lot or walk to do your errands today
 
👟Invite a friend to a 30 minute walk outside
 
👟Take the stairs - the tried-and-true way to go the extra mile
 
Let me know - how many steps did you log today? Can you keep the momentum going all October long?

​Fun-sized candy is a crucial part of Halloween… but you also don’t want to be eating 20 Snickers in a single sitting… every day! So, pencil in a smoothie some days!
 
I love this Snickers smoothie recipe because it tastes seriously amazing and, of course, it has all the superfood goodness anyone could ask for!
 
Ingredients
-       1 scoop Chocolate Shakeology
-       8 oz unsweetened almond milk
-       1 tsp all-natural peanut butter
-       ½ a banana
-       1 tsp caramel extract
-       1 cup of ice
 
Instructions

1. Add all ingredients into the blender. Cover and blend until smooth.

 
This recipe makes 1 serving.
 
Portion Fix Containers: 1 Red, 1 Purple, 2 tsp
2B Mindset: Enjoy as part of a healthy breakfast.
 
Is Shakeology a part of your daily routine? If you need to curb your cravings or fix that sugar tooth, I have amazing deals this month to get started with your supershake routine today!

Are you ready for 2023? It may seem a little early to start planning your new year, but I want to start building a plan to end 2022 stronger than ever! That’s why I am hosting 9 Weeks to New Year - a 30 day challenge to keep you on track with your physical and mental goals. We are entering the busiest season of our year, when all the pressure and expectations of the New Year start to build. The purpose of this challenge is to build a wellness routine that you’re proud of NOW so that New Year's resolutions are a breeze.
 
I have so many options for you to commit + join us, and can not wait to see the goals and gains we build together! Here are some of the challenger’s daily themes that I am excited about 🙌
 
⏰ Mindset Minute - quick check-ins with tips to shift your mindset
🥘 Quick Treats - recipes that take 30 minutes or less to prep and enjoy
👟 Step Towards 2023 - tips to up your daily step total each day
🎉 Countdown to 2023 - weekly check-ins to make the next 9 weeks your best
 
What day are you most excited about this month? If your health + wellness is one of the things you’re prioritizing this month (they should be!), then this is the group for you. Reply “9 WEEKS TO FIT” to this email and I’ll share all the options to join!

​We are taking steps closer and closer towards 2023, and this month is a countdown to build habits that will carry us to the New Year, and beyond! Starting a new plan and building new habits in January almost never works so, why wait? Let’s start now + celebrate later!
 
A great habit to start now and celebrate later is more movement - specifically, more steps! It takes about 100 minutes at a basic, walking pace to reach 10,000 steps. Yes, taking a 2 hour walk each day is beautiful and amazing and I am here for it! But, if you don’t have time to tackle this challenge all at once, here are some other ways to get to 10,000 steps today in the pockets of your schedule:
 
👟 Don’t tackle it all at once! If 10,000 steps is the goal, start where you are, and add 15 minutes or 1,000 steps a day until you hit your goal.
 
👟 Chunk your 10,000 steps into 10 hours - 1,000 steps an hour is much more doable than 10,000!
 
👟 Tag a friend + let them hold you accountable! Doing this challenge with a friend or partner will increase your motivation to get it done.
 
What tip from above can you implement in your day today? Do you need a partner to help start together? I’m always a message away!

​We are officially in slow cooker season, and I am so excited to create some recipes this month that are simple to put together, but perfect to prep + freeze for weeks to come. These comfy, cozy recipes each make 4 servings, which is perfect for you for the week, but I suggest doubling up and freezing half for future use!
 
First up, Bubby’s Chicken Noodle Soup! Not the classic take on chicken noodle soup, but an elevated flavor palette to get more veggies and more flavor into your bowl.
 
Ingredients
4 quarts water
1 bunch fresh dill
1 bunch fresh parsley
Butcher’s twine
1 (3 lbs.) whole raw chicken, skin removed
1 medium onion, quartered
1 medium kohlrabi, peeled, cut into 1-inch chunks
1 medium celery root, peeled, cut into 1-inch chunks
3 medium carrots, cut into 1-inch chunks
1 green bell pepper, roughly chopped
3 medium celery stalks, cut into 1-inch chunks
2 medium zucchini, quartered, cut into 1-inch chunks
1 tsp. ground ginger
1 tsp. ground turmeric
1 tsp. garlic powder
1 tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
 
Instructions
1. Heat water in a large (8-quart) pot over medium-high heat.
2. Tie dill and parsley together into a bundle with butcher’s twine; set aside.
3. Add chicken to pot; boil for 1 hour. Remove chicken; let cool. Shred; set aside. Return pot (with water used to boil chicken) to heat; reduce heat to medium.
4. Add onion, kohlrabi, celery root, carrots, bell pepper, celery, and herb bundle; bring to a gentle boil. Reduce heat to medium-low; gently boil for 30 minutes.
5. Add zucchini; gently boil for an additional 30 minutes.
6. When vegetables are tender, remove herb bundle; discard.
7. Add 2 lbs. (1 kg) shredded chicken, ginger, turmeric, garlic powder, salt, and pepper; stir to combine. Divide soup evenly among 4 serving bowls. Enjoy.
 
Do you have soup on your meal plan this week? I’d love to swap recipes - Comment here with your favorites!

​Welcome to Fall! This is a month of change and good vibes and I am so excited to invite you to my Autumn Skies & Good Vibes Wellness Community! Why is this challenge the best 30 day challenge for you to jump into? September can be the busiest season with the most change for a lot of us. I know for me, September brings new routines, busy schedules, and the start of school. I am more excited than every to build routines that stick through any season, and am committing to falling 🍂 into my best self through commitment, consistency and a wellness revamp! Why wouldn't you want to join us?
 
Here are some daily themes to get excited about!
 
🍂 Leaf It Behind - letting go of something negative to your wellness or mental health,
 
🍂 Health is Wealth - building a wellness routine outside of your workout,
 
🍂 Falling into Good Vibes - a weekly reminder to note the good things around you, and
 
🍂 Make It, Take It - recipes that are great to prep + grab n’ go, all week!
 
What plans do you have for this September? Can your personal health & wellness be one of them? 

Ingredients

• 2 whole-wheat graham crackers (1 cracker sheet each), broken into large pieces
• 1 large ripe banana, mashed
• ½ cup all-natural almond butter
• 2 Tbsp. unsweetened cocoa powder
• 4 scoops chocolate Shakeology (divided use)
• ¾ cup part-skim ricotta cheese
• 1 scoop vanilla Shakeology
• 2 to 3 drops marshmallow flavor (optional, available at specialty baking stores)
• 3 Tbsp. extra-virgin organic coconut oil melted

 
Instructions

1. Place graham crackers in a food processor (or blender); process continuously until crackers are crushed into fine crumbs. Set aside.
2. Line an 8 x 8-inch pan with plastic wrap (or aluminum foil). Evenly sprinkle ⅓ of graham cracker crumbs in the bottom of the pan. Set aside.
3. Combine banana, almond butter, cocoa powder, 2 scoops chocolate Shakeology, and ⅓ of graham cracker crumbs in a medium bowl; mix well with clean hands or a rubber spatula.
4. Press chocolate mixture into the prepared pan. Cover with plastic wrap and press down to flatten into a pan. Refrigerate for 1 hour to set.
5. Place cheese, vanilla Shakeology, and marshmallow flavor in a food processor (or blender); process until smooth and well blended 
6. Evenly spread cheese mixture over chocolate mixture. Set aside.
7. Combine remaining 2 scoops chocolate Shakeology and oil in a small bowl; mix until smooth.
8. Evenly spread mixture over cheese mixture. Sprinkle top with remaining ⅓ of graham cracker crumbs. Lightly press graham cracker crumbs into the top. Refrigerate for 1 hour, or until set. Then, cut into twelve bars and serve! Enjoy immediately, or store in an airtight container in the refrigerator for up to three days.

 
Servings: 12
Container Equivalents: ½ Red, 3 tsp.
2B Mindset Plate It! Enjoy as an occasional treat.

Whew! Well July flew by..but I kind of knew it would! Disney, St. Louis, Vermont...We had all of our vacations, and work trips booked early in the summer so we could all get into a better routine before we all head back to school.
Now that the fun is done...here is where I can take a deep breath. I always find August filled with anxiety - I describe August as "the Sunday of the Summer!"
Routines always help me set those negative feelings aside as well as get me back on track to achieve my health and fitness goals. Summer is my reason for "letting go!" 

Here are three tips for creating healthy routines:

• Make it fun. If you're having fun, you're more likely to stick with it, whether it's going for a jog, lifting weights, or meditating every morning before work. It's all about finding something that works for you and making it into a habit.
• Don't take it too seriously or make it too complicated. It's all about building good habits over time so they become second nature (or first nature) for you. Don't stress about doing everything perfectly and don't beat yourself up if you slip up once in a while either! Just get back on track as soon as possible and keep going!
• Be patient with yourself. Everyone has their own pace when it comes to developing new habits or re-establishing old ones, so be kind to yourself if something doesn't seem to be working right away; just keep trying until it does!

I'd love to hear your healthy routine! Either comment below or feel free to send me an email by clicking below!

If you have been following along on Instagram, you have seen some sneak peeks of my next program and how amazing it is! (And if we’re not connected there - follow me here: @meredithmperry for recipes, inspiration, and okay-ish mom advice.)  This program is all about learning how to lift, gaining strength, and going back to the basics!
 
My friends in my VIP group finished week 1 last week and are loving it SO MUCH! Here are some of the things we are obsessed with…

💪 Simple workouts- this is back-to-basics lifting
 
💪 Focus on protein and carbs to make sure we have the energy to lift!
 
💪 Calorie burn that lasts long after the workout is over!
 
Ready for MORE? Let’s finish this summer STRONG! If you want more details on my next group starting August 8!!! 

​Are you ready to be good to yourself? I cannot wait to give you all the details on this new program that is designed to help you do just that, while taking the stress and frustration out of fitness, nutrition, and self-care. Two of my favorite super trainers - Elise Joan and Jericho McMathews - have teamed up to bring us… Fire and Flow!

​You can check out a little about the program here: https://vimeo.com/663517275
The image above goes over all the details and I will cover them below!

Basics:
 
🔥🌊Fire and Flow combines HIIT training and strength circuits with resistance training, yoga, and mindfulness practices for a 6-day a week program that is going to redefine the way you take care of yourself.
 
🔥🌊You won’t feel like you’re spending hours on your fitness, with just 20-30 minutes a day. The program is 4 weeks long, with workouts scheduled 6 days a week.
 
🔥🌊3 of your weekly workouts will be with Jericho - her FIRE workouts emphasize metabolic conditioning and help increase metabolism. I love her approach to strength and cardio training; she’s going to help you sculpt lean muscle for some amazing definition, all while burning serious calories.
 
🔥🌊Your other 3 workouts will be with Elise; her FLOW workouts focus on active recovery, mobility, stability, and core strength. She is going to guide you through a series of slow and controlled movements… but don’t think slow means easy! These workouts will challenge you physically, while providing the mindfulness that helps you release tension in your body and relax your mind.
 
🔥🌊The program includes a modifier and an amplifier… so, no matter your fitness level, this program will help you get results. I am also obsessed with the 4 bonus workouts, focused on abs, glutes, arms, and flexibility. You can add them to any workout for an added challenge.
 
🔥🌊You'll need a set of Resistance Loops as well as light, medium, and heavy weights. A mat and stationary bike are optional.

​Jericho’s passionate approach to fitness will empower you to own your health, your wellness, and your happiness. She is an NASM and ACE certified personal trainer and created the incredible program Morning Meltdown 100 and co-created the martial arts inspired program Core de Force. Elise is known for her energy, authenticity, and heart. Holding multiple prominent fitness certifications, plus two bachelor’s degrees, Elise created Barre Blend, Pre & Post Natal Barre Blend, the I AM Meditation Series, and the 3 Week Yoga Retreat for. These 2 inspiring super trainers are dedicated to helping you train your body for fitness, while training your mind to embrace new opportunities, release anxiety, and quiet the self-judgment.

The workouts from this program are amazing, but let's be real... you can't outwork a poor diet. That’s why I believe that taking care of you is about more than fitting in fitness; so, I want to highlight some of my favorite nutrition pieces and how they fit into Fire and Flow.
​
Jericho and Elise recommend following either 2B Mindset or Portion Fix, two proven nutrition programs that have helped millions reach their weight-loss goals. No complicated calorie-counting, deprivation, or complex meal planning is required, and you get access to BOTH programs when you sign up with a Total Solution Pack + 30 Day BODi access! Not sure which program is for you? We will chat through all the options!

We also have a 3rd nutrition option - The 4 Week Gut Protocol. This program is designed to help you find your food sensitivities, reset your nutrition and learn what foods make you feel good! It can also help with sleep, skin and bloating issues. It is perfect to pair with Fire & Flow 🙌 and you save on the program when you bundle them together!

I cannot wait to start this test group with you! Fire and Flow is about taking care of your body, refueling your body, and restoring your self-care. My groups are on our own app, so you don’t get distracted by social media - plus you can track your workouts and progress right in the app. We also have a group on Facebook. You can choose which group (or both) to be a part of!

Each week I will upload new meal plans and each day we will check in with each other, to motivate, commiserate, and inspire. It is a great place to answer questions, brainstorm, and just enjoy the community.

For new customers:

For current customers:

​I definitely recommend the Deluxe Total Solution Pack- Shakeology to focus on your nutrition, Energize to help get you going and Recover to take care of your muscles- plus it is a huge savings!

 
 
My favorite add ons:

​How can you make every day count? How can you have a bigger impact and be content when you go to sleep every night? You’re invited to “Make Your Mark” - a 4-week challenge to feel more active, accomplished, and aligned each day.
 
“But, I already have such a busy day! You’re really going to add MORE to my plate?”
 
The short answer is YES, we are! The longer answer is… do the “to-dos” you have to do each day serve you? Are you being intentional with your time or just used to the feeling of “busy”? I want to talk about making our mark in small ways; ways that will give us more energy and joy in the long run!
 
Here are some topics I’m excited to cover this month:
 
❌ How can we make our mark each day? What actions can we do that are small, but intentional to give back to others?
 
❌ What is blocking the flow of our days? How can we adjust our schedules to make more time for us so we can better serve others?
 
❌ Are you bored with your routine? What workout, recipe, and personal development shifts can we make to fire up our day-to-day?
 
Sound like exactly what you need to make a difference this May? Click on “MAKE YOUR MARK” to save your spot and get more information on how to join us! Have a question? Feel free to ask it, I’m an open book!

This recipe is a small bite with a big punch your whole family is going to love! Welcome to the virtual recipe library, Lunch Box Pizza Bites. Yes, just like those bites you love with a healthier twist. I love this recipe because it can be made with almost any topping mix-in you like. So excited to try this one!
 
Lunchbox Pizza Bites
 
Servings: 7 (3 muffins each)
 
INGREDIENTS:
¾ cup whole wheat flour (or gluten-free flour)
1 tsp. dried oregano
¾ tsp. baking powder
½ tsp. garlic powder
½ tsp. onion powder
¾ cup unsweetened almond milk
1 large egg
¼ cup + 2 Tbsp. finely chopped turkey pepperoni, nitrate-free
¼ cup shredded low-moisture part-skim mozzarella cheese
¼ cup Parmesan cheese
1 cup your favorite sauce (optional, for dipping!)
 
INSTRUCTIONS:
1. Preheat oven to 375° F.
2. Lightly coat a mini-muffin pan with spray; set aside.
3. Add flour, oregano, baking powder, garlic powder, and onion powder to a large mixing bowl; stir to combine.
4. Add almond milk and egg to a small mixing bowl; whisk to combine. Add almond milk mixture to flour mixture; stir until well combined. Add pepperoni, mozzarella cheese, and Parmesan cheese; stir to combine.
5. Divide batter evenly among prepared pan (approximately 1 Tbsp. + 1 tsp. per cup); bake for 15 to 18 minutes, or until lightly browned. Let cool until you can handle the pan.
6. Remove pizza bites by cutting straight down around edges with a paring knife. Serve with sauce for dipping (if desired).
 
 
What is your favorite pizza topping? Comment and let me know!