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…
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
6 pitted dates
⅓ cup dry rolled oats
⅓ cup unsalted pistachios
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
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
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
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.
What are the pricing options?
What are some key dates?
November 14, 2022: Sample Workout on BOD + Coming Soon Tile
December 6, 2022: Coach & Preferred Customer Launch
December 20, 2022 Customer Launch
January 2, 2023 - February 5, 2023: Megan’s Exclusive BODgroup (Coach Only)
November 14, 2022, December 6, 2022: Megan’s LIVE Sure Thing BODi Workouts
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!
October Step it Up Challenge
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!
- 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
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.
4 quarts water
1 bunch fresh dill
1 bunch fresh parsley
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
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?
Just a wife, mom and teacher sharing her fitness journey with the world!