It started with Made to Crave. Yes, the book by Lysa Terkeurst. When I read that book, I found myself nodding along with every word.
"It's easier to make excuses than changes." Yup.
"If we want to conquer our cravings, we'll have to redirect them to God." Ooo...
The more I read and studied, the more I learned what I had already been thinking was true:
We MUST involve God in our quest for healthy living.
HEALTH means the WHOLE person: spiritual, physical, and mental. I felt like many of my accountability groups were addressing the physical part with fitness and nutrition, and we even would talk about "Mindset Mondays" and ways of thinking that could help you make better choices. But, I KNEW we were missing a piece to the puzzle (the most important piece, if you will): spiritual nourishment, by incorporating God's Word. It didn't take long before I started incorporating Scripture and/or devotional content in my health and fitness groups.
If you are serious about establishing healthier habits and achieving personal goals related to weight and fitness, you have come to the right place. My team and I will be sharing Scripture verses, health tips, and fitness tips each day through the private challenge group, "Faith, Fitness & Food." This will be a safe place to share your journey (the good, bad, and ugly) and gain a TON of support and friendships along the way. We will focus as a group on changing our health through whole food nutrition and daily exercise. It will literally be the whole package. You will FEEL good from the inside out. Looking for freedom from the scale? Here it is!
What IS a "challenge group?" I'm glad you asked! A challenge group is a place for like-minded people to work together to achieve their health and fitness goals. These private groups have a ton of SUPPORT, ENCOURAGEMENT, and all kinds of things to help you live the healthiest life possible! Recipes, daily tips and motivation, and a place to log your progress every single day, will keep you on track. I can't wait to see how much BETTER we feel when we work on both our HEART and our health! Be assured that you will also receive 1:1 coaching and support from ME every step of the way.
How long is the group? The group will run for 5 weeks, with the first week set up as "prep week" to get you ready for the 4-week challenge, and we begin on the date of your choice: Monday, September 4th or Monday, September 18th (just FYI, it takes about one week to get your materials for this group). You will learn what clean eating is, how to make a meal plan, grocery lists, and how to take "before" pictures and measurements so you can track your progress. There are no embarrassing weigh-ins and you can choose to send your "befores" just to me as your coach (to hold you accountable), or just keep them for yourself.
What do I need? In order to participate in the challenge group, you will need to purchase a challenge pack. The All Access Beachbody On Demand Challenge Pack is by far the most popular option. It consists of 12-months of streaming EVERY fitness program in the Beachbody library (think Insanity, P90X, 21-Day Fix, PiYo, Core De Force, Shift Shop), portion control containers, shaker cup, AND your first month's supply of nutrient-dense Shakeology. Can you imagine getting a FULL YEAR of a gym membership, personal trainer, month of meals, meal plan, and personal coach? That would cost over $500 for sure! This All Access challenge pack is ON SALE right now, for $160! (While I mentioned the book, "Made to Crave" at the beginning of this post, it is not required for this group. I do recommend it as a great read and helpful tool.)
What is Shakeology? Shakeology will be the healthiest meal of your day, packed with over 70 superfoods and absolutely NO artificial ingredients or fillers. There are even vegan options available! If you crave sweets, need energy, would like to have a ton of vitamins in a milkshake form, and FEEL GOOD about what you are putting into your body, this is it! I can't tell you how much EASIER my life has become with making a shake in minutes after a workout, to help me recover, or for an on-the-go breakfast. With three kids, who has time to eat a giant breakfast? I don't, but I get all the nutrition I need FAST with my Shakeo in hand!
(If you already have Shakeology, you can get All Access with the Beachbody Performance line instead, and REALLY be able to crush those workouts! Ask me for more details!)
How about YOU? Are you ready to get started? Are you ready to FEEL good about yourself and TRUST GOD with your health and fitness and be encouraged DAILY to stay in tune with Him? My goal is to help you get fit from the inside out and help you to know that YOU ARE WORTH IT! Invest the time in YOU and see what happens!
Fill out the form below to get started!
*Please Note: The Shakeology BAG of one flavor is 30 servings. The Shakeology COMBO PACKS have 24 individual packets total (8 of each flavor).
Thank you for your interest in this group! I will contact you within 24 hours of your application to get started!
The Shift Shop is a 3-week intensive fitness program, designed to RAMP UP your fitness level through the three week phases. I have to admit, I was a little scared of this program. Mostly, because I knew I would give up a couple weeks of marathon training to do it. I decided to change my mindset and use The Shift Shop as my 3-week "conditioning" program, much like high school conditioning before the season begins. Marathon training was coming up, and THIS was going to kick my butt into shape, and hopefully set me up for an awesome training season as I look forward to my next full marathon.
Week 1 is 25-minute workouts and a nutrition plan very similar to 21-Day Fix program, if you have ever done that one. Whole foods, portion containers, and food lists so you stay on track. The difference was in the KINDS of carbs allowed on the program. Good-bye grains! And honestly, I didn't like many of the things listed for carbs, so I stuck to sweet potatoes and black beans. I did NOT go hungry on this meal plan!
Day 3 log:
Feeling like superheroes today! 💪🏻
I'm really loving how my kids will jump in and join me with agility training in our living room. Summer is only a few more weeks, so I'm soaking in the time with all my monkeys home!
➡️➡️ HOW do I get them to workout with me?
🔶Declare screen time is over.
🔶Explain that we will do something fun together after Momma's workout. Tell them the schedule for the day.
🔶Keep it simple, short, and easy movements they can do.
🔶Keep a positive attitude! If YOU are excited about exercise, they will start to be, too!
During this program, I had a traveling, a wedding, and two birthdays, and I STILL stayed on track. The workouts rotate between speedwork and strength training for six days, and the seventh day is a stretch day. Core workouts are thrown in on Thursdays and Saturdays. After the first week of only 25-minute workouts, I was ALREADY feeling REALLY good about the program. I was on track with nutrition and no cheats. I decided to snap a picture to see if I really WAS seeing progress.
This was only SIX DAYS IN!!!! Progress? I think so!
The challengers in my group were also reporting weight loss and feeling great after one week! This was very encouraging! The workouts were not easy, but we were doing them!
Week 2 brought on 35-minute workouts and one less carb per day. By this point, I was tired of sweet potatoes and black beans (again, only because I was picky and didn't want the other options listed), so there may have been a day or two that I skipped that carb all together.
We were getting the hang of the workouts at this point, and 10 extra minutes didn't even seem that bad. I REALLY started to love the strength days...and did NOT like the cardio days, but that is because I had to modify a lot of the jumping moves...and there were a LOT of them! All that to say, ANYONE can do this program, even if you have bad knees, like me! Chris Downing does an AMAZING job of making you feel like a rock star, no matter what your fitness level!
Week 3 was where we REALLY noticed the program SHIFT. 45-minute workouts REALLY challenged my overall fitness level, especially the Speed:45 days. After the first day of that workout, I thought I might break down and cry. (Just being totally honest here.) BUT--I KNEW it was making me better, and I only had to do the workout a total of 3 times, and then the program would be over! So, I kept on. I still LOVED the Strength:45, and felt myself getting stronger with each rep. The time flew by and I felt AMAZING when I was done.
Week 3 eliminates all carbs, but adds an extra protein, an extra veggie, and an extra teaspoon (aka almond butter or peanut butter, if you are me). And I mean, who DOESN'T want to add another protein and an extra spoon of peanut butter? Right?? That may have been the BEST part of Week 3!!!! Getting in that extra veggie proved to be difficult, but I honestly just added another handful of spinach to my daily Shakeology.
During this program, I relied heavily on Beachbody Performance Energize, Recover, and drank Shakeology daily. These supplements were CRUCIAL in pushing every day through this program. I would highly recommend them to anyone wanting to get amazing results and FEELING good while doing it.
I have been drinking Shakeology DAILY for over two years at this point, and I will NOT give it up. All of my daily nutrients in a delicious shake is the way to go! I would never get in all my veggies otherwise. Ever. It's just the EASIEST way for me to feel full, energized, and healthy!
I mix up my Energize formula with cold water 30 minutes before my workout. During this time, I can do my devotions and reading and then I'm ready to rock and roll. Energize wakes me up without the jitters and really allows me to push harder than I thought I could. No crash afterwards, either. And no dehydration like coffee used to do. After EVERY workout, (within 30 minutes) I immediately shake up my Beachbody Recover formula (I literally just rinse the same cup from Energize), and the orange creamsicle flavor is my favorite. It helps my muscles recover faster, and eliminates any cramping. I have been using these Performance Line products for about two years as well. As a runner, I rely on Recover to get rid of muscle cramps within minutes after a long run! It's truly changed my running routine for the better!
So, after 21 days....
HERE ARE MY RESULTS:
Day 21 Log: Results are in!!!! 📋
Guys, I have to be honest...
I woke up this morning, SUPER excited to have finished this 3-week intense training program and see some MASSIVE results!!! 😁
. ...and then I saw this....
Um...ok...not as visibly noticeable as I had hoped. 😞 I honestly wanted to cry.
Here's the truth:
✅ I did every workout on the calendar but one (on a long run day). ✔️✔️✔️
✅ I stuck to the portion sizes and food list 💯%.
✅ No cheats 🚫. (Through traveling, a wedding, and two birthday parties). 🎉
✅ I don't own a scale, so I don't know if I lost weight or how much, but I DO know my accountability partners are losing about 5 lbs in the first two weeks so far! 🙌🏻
✅ I PUSHED myself during the workouts. Yes, I had to modify some because of my knees, but I pushed harder and fought more through this program than I ever thought I could. 👊🏻
✅ I broke mental barriers.
✅ I gained STRENGTH. 💪🏻 Big time. 💪🏻
✅ I learned how fueling my body differently can bring clarity, even though it wasn't easy. 😬😊
✅ I don't know that I would have pushed as hard without my accountability tribe. Those women had my back at EVERY turn, and they take no excuses! 😉
✅ I FEEL like I can take on the world!!!!! 🙌🏻💪🏻👊🏻 But, next, I just think I'll tackle a very short marathon training. 😂😬😳
Guys, this program is freakin' AMAZING!!! It's so much more about pushing past barriers and PROVING TO YOURSELF that you CAN do hard things, than it is about weight loss. In fact, my skinny jeans slide right on out of the dryer these days, and I finally feel like I'm in control of my eating habits again, especially the carbs! .
This program is PERFECT for anyone who...
✔️ Needs to get back on track.
✔️ Wants a quick conditioning program.
✔️ Wants quick results.
✔️ Needs to dial in nutrition plan.
✔️ Is ready to RAMP UP to the next level!
Don't let it scare you. Let yourself be motivated in a way you never thought possible. Take the challenge.
Don't just take MY word for it, check out my AMAZING challenger results!!!!
I had a big group of test group participants and they ALL did an amazing job! Here are just three of the ladies who ROCKED the first 21 days of The Shift Shop with me!
So, are you ready to make the shift?
Thank you for your interest in this program. I will respond within 24 hours to help you get started!
Thank you for joining my new Challenge Group! I am so glad that you have selected me as your personal health and fitness coach. The goal of this group is to give you support, encouragement, and that extra accountability that allows all of us to thrive in our journey to healthier living.
Because you have joined the group, you will soon gain access to the My Challenge Tracker App. An email will arrive shortly with instructions on how to download and log in.
Please watch the following tutorial prior to our start date. I know you will find that this simple tool will be the access point for new friendships, new ideas, and ultimately, a new you!
Congratulations on making one of the best decisions you can make: Investing in YOU!
See you in the group soon!
Did you know that Paleo and Whole 30 are cousins? Okay, well, they have a lot of similarities, so when I will focus on more paleo eating, I can easily incorporate Whole 30 recipes, as they are stricter on their guidelines than paleo is. Here is one recipe I found that worked really well.
2 tsp paprika
1 tsp chili powder
1 tsp garlic powder
1 tsp onion powder
1 tsp salt
1/2 tsp black pepper
1/2 lime, juiced
1.5 lbs boneless pork shoulder
1 butternut squash, 1-inch diced
1 bunch of kale, stems removed, leaves chopped
1 cup diced tomatoes
Preheat oven to 300.
Mix spices in small bowl. Add lime juice and stir. Place pork in Dutch oven or deep roasting pan and coat all sides with spice mixture. Add 1 cup of water and cover tightly with lid or foil. Cook in oven, turning pork every 45 minutes.
After 2 hours and 15 minutes, add squash and 1/2 cup of water. Cook 30 more minutes. Add kale and tomatoes and cook an additional 15 minutes.
Remove from oven and leave pan covered until ready to serve.
Here is another recipe for something that will fill you up, make your taste buds dance, and have you coming back for more! This one is a winner for sure!
2lbs chicken breasts
2 Greek yogurt cream cheese bars
Homemade ranch seasoning
8 oz. turkey bacon cooked and crumbled
2 tsp Chives, dried
3 tsp Dill weed
4 tsp Garlic powder
4 tsp Onion flakes, dried
4 tsp Onion powder
4 tbsp Parsley
2 tsp Black pepper
2 tsp Salt
(2 TBSP = 1 seasoning package)
In a slow cooker combine place chicken, cream cheese, and Ranch seasoning.
Cook on low for 6-8 hours or on high for 4 hours, until chicken shreds easily.
Once chicken shreds stir with a large fork or spoon, so the chicken shreds and all the ingredients combine. Add in crumbled bacon and stir to incorporate. Serve warm on bun or bed of spinach.
My family ABSOLUTELY loves this meal. I must admit, I love how EASY it is to make! Literally ONE pot will do it! You can pair it up with some brown rice, or eat it as it, if you are eliminating grains. This is also easy to double up and feed a crowd!
1lb lean ground turkey
2 cups shredded cabbage
2 cups shredded carrots
(You can use a frozen coleslaw mix for the cabbage/carrots mix instead of chopping it up yourself)
1 medium onion, chopped
3 cloves of garlic, minced
3 tbsp Braggs Liquid Aminos
2 tsp Rice Vinegar
Salt & Pepper to taste
Cook the ground turkey until done and remove from pan, leaving the fat
Add onions and garlic to the pan and sauté until nearly cooked through
Add the cabbage and shredded carrots (or coleslaw mix) and continue to cook about 15 minutes
Mix in cooked ground turkey
Add the Braggs liquid amino’s and rice vinegar
Add salt & pepper to taste
Simmer for about 7 minutes
Serve over brown rice
Family favorite recipe straight from Momma's kitchen. Even the KIDS beg for it!!! This is one salad they will eat over and over again (and just about the ONLY salad I will eat). This makes a lot of food, and sometimes I will double the recipe and we will eat it all week long! Perfect for lunch, too.
3-4 chicken breasts, cooked and slivered. We grill ours with clean teriyaki sauce/marinade.
1 1/2 heads romaine lettuce
4 green onions, sliced thin
1 small can Chinese rice noodles
1/8 cup poppy seeds
3/4 cup slivered almonds
Mandarin oranges, if desired
1/4 c honey
2 tsp salt
1/2 tsp pepper
1/4 c wine vinegar
1/2 c extra virgin olive oil
Cook and slice chicken into bite-sized pieces. Mix all the dry ingredients in a large bowl. Place dressing ingredients in a mason jar. Shake well and pour over salad when ready to serve!
Use organic as much as possible.
PRO TIP: Keep the dressing separate until you are about to eat. Then, mix up the amount of salad you will eat at that time with some of the dressing. Store salad and dressing separately and mix as you need for leftovers.
Momma's Southwest Chicken Soup!
2lbs boneless skinless chicken breasts
3 quarts organic chicken broth
2 cups salsa
1 box organic Spanish rice
Cook chicken breasts with a little coconut or olive oil in a pan or on the grill, till done. Cut into bite-sized pieces. Add to a large pot with broth, salsa, and spanish rice. Bring to a boil. Boil 3 min, then simmer 10 min.
This one is PERFECT when you have to have a filling meal in a short amount of time. Just the right amount of spice and flavor!
Off and on, I have played around with dairy-free, grain-free. Trying to rule out some foods which may or may not be causing tummy trouble on long runs. I had seen banana-egg pancakes and was intrigued. First two attempts were TOTAL FAILS. These are definitely NOT 2-ingredients, but they worked out SO much better! This is what I did:
Dash of vanilla, cinnamon, coconut oil
1 Tbsp coconut flour for consistency
I blended it all in my nutribullet and poured onto a sprayed pan.
Taste like dessert with some warm berries on top! Probably won't make this daily, but hit the spot today with our veggie scramble!
This recipe is just WAY too easy, but I get asked about it quite often. Apple Nachos are just straight up FUN, and a great way to add in some healthy fats with the nuts and almond butter. Grab a fork and DIG IN!
1 organic apple
1 tsp organic almond butter
Sprinkle of pecans
Sprinkle of unsweetened coconut
Dash of cinnamon
Wife. Mother. Runner. Coach. Adoption Advocate. I strive to share HOPE through my journey and help others reach their goals.