Tuesday, October 28, 2014

Pumpkin Oat Cookies

It's that time of the year! Everyone is drooling over everything pumpkin and fall, but most things pumpkin are not as clean as we would like. These cookies were the BOMB and so easy to make! Check out the recipe below and leave a comment to let me know what you think of them!

  • 2 cups of whole rolled oats
  • 8 ounces of mashed pumpkin puree
  • 1 small ripe banana
  • 3 tsp of flax seeds
  • 3 tbsp organic maple syrup
  • 3 drops of stevia pumpkin liquid sweetener (available on amazon)
  1. Preheat oven to 350 degrees
  2. Place parchment paper on cookie sheet
  3. Combine pumpkin, banana, maple syrup, and pumpkin sweetener in a large mixing bowl with a hand blender until it's smooth
  4. Add in oats and flax seed with spoon.
  5. Form 12 mid size cookies and bake for 13 minutes.
  6. Let cool for 10 minutes before eating and store in an air tight container in refrigerator for 3 days.

Clean Eaing Cauliflower "Bread" Sticks

My favorite type of food is Italian and there has never been a bread stick that I've met, that I haven't liked. BUT, all of that cheese and bread is definitely not friendly to my jean size. I love to indulge in the goods but I like to keep myself in check too. With this in mind, I have decided to try a clean eating spin on a "bread sticks" to make it better on your body but will still satisfy my cravings!


  • 1 large head of cauliflower
  • 1/4 cup of egg whites
  • 1/2 cup of Mozzarella cheese (1/4 cup extra to sprinkle on top if you desire)
  • 1 tsp of Italian seasoning
  • 1 tsp of garlic powder
  • Optional: Marinara sauce for dipping
  1. Preheat oven to 375 degrees. Rinse cauliflower, chop into florets, and process florets in food processor until "rice" texture.
  2. Place in an oven proof baking dish and bake for 20 minutes. You want to cook the cauliflower to help dry it out. Let the cauliflower cool until you can touch (approx 15-20 minutes).
  3. Use kitchen towel to ring out excess water in cauliflower.
  4. Increase oven temp to 450.
  5. Mix cauliflower and other ingredients in a small bowl.
  6. Transfer cauliflower mixture onto the baking sheet lined with parchment paper (I LOVE parchment paper!) and flatten it into a rectangle with your hands.
  7. Bake for 18 minutes, remove from oven, and top with cheese (if you want) for approx 5 more minutes. Cut into individual breadsticks.
  8. Enjoy!

Sunday, October 26, 2014

No Cheat Meals November Support Group and a chance to win $500 for the holidays

Alright, I know I've been saying it a lot but we all know it's true..the holidays make us fall off the bandwagon! Parties, people, family in town, big meals..I mean how can you avoid it? Well you can't always avoid it but we can damn well try together!

Enter: No Cheat November with coach Tracie! Now don't let the name discourage you because you're thinking, "well I like Thanksgiving and I don't want to miss out on anything", well good because you won't have to do that. What I am offering you is a set plan..a game plan...to set yourself up for success so that you can enjoy the special days and events with your family..

What can you expect in this group?
-Replace one meal a day with Shakeology to curb cravings and give you that little sweet fix each day to keep you from derailing. Even though it's a meal replacement shake, you do not have to have it at breakfast! Do you feel like you need a sweet fix at dinner or as a snack before bed? Drink it at that time! There is no set time..that's where the next big step comes in

-Balanced meal planning! I know a lot of people plan out their lunches for the week, but what I am talking about here is setting a meal plan for the week, every meal. I will provide a meal plan template and together, we will balance your meals to make sure you are feeling full and staying on track during the week. No one wants to eat the same thing everyday, that's where the recipe sharing from myself and other members of the group comes in!

-No cheating!! This is where it gets serious. I know as humans we all cheat on our lifestyles (not a diet, it's a lifestyle, duh!) BUT in this group we are committing together (and I mean all of us, I need YOU all holding me accountable too!) to no cheat meals. To sticking to our guns and giving ourselves success! Something we can turn to when we want to sneak into that breakroom for the snickerdoodle cookies or pumpkin muffins *enter snickerdoodle shakeology...oh did I mention we have pumpkin pie shakeology?**

Now you're probably wondering..how will I afford it? Well no matter how much you try to tell me otherwise, the average American eats outside of the home on 2-3x week spending roughly $10 dollars on each meal. That averages out to about $35 dollars per WEEK when including tip and drinks if included.

That my friends totals up to about $140 dollars a month MINIMUM on meals out! And those are rarely healthy meals..am I right? (if you say yes, I'm gonna call bullshit:))

Well for our no cheat November plan, we can replace those meals out with a HEALTHY, superfood meal replacement, Shakeology. No..it's not a protein shake..and no it's not a "weight loss shake". It's designed to be a meal replacement full of superfoods our body doesn't typically get.

Is it gross? No. How do I know that? Because I wouldn't support grossness. That's just not right.

Finally, I am sure you are wondering, HOW DO I WIN THE $500 DOLLARS?!

The amazing thing about Beachbody is that they REWARD you for getting healthy. With a coach, you can win up to $500 dollars for your transformation. Is it a hoax? Hellz no! Here are a few success stories of winners that are coaches on MY team!

Julie is a wife, mom, full time career woman, Beachbody coach, and a rock star. She gave herself 21 days to change her health and her life and won $500 while she was at it!

Deidra is exactly what Shakeology can do for you. She is a mom of 2 adorable boys, an elite Beachbody coach, a nurse, wife, NPC figure competitor, and her list of accomplishments continue on. She makes time for herself and her health which allowed her to win an extra $500!

And who doesn't need $500 dollars this holiday season? Invest in yourself and get rewarded!!

Fill out the application below to be considered for this group starting November 3rd. Spots are limited and time is running out so do not hesitate! I am committed 100% to doing this for myself and for you, so who's joining me? After you fill out the application, I will contact you within 24-48 hours with more information!

And before you say "I could never do that", think again because you CAN! The women above are just like me and you, normal people ready for a change and a new beginning. Together we can support each other to do the unspeakable.

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Thursday, October 23, 2014

How to Stay on Track this Halloween Season

I am a big believer that everything in moderation is okay...but who really has self control when you are staring down the barrel of the Halloween candy bowl?.... That's right, so let me share this scary set of facts with you:

CRAZY?! Right?! I mean who hasn't picked up 3 or 4 of these at one time and devoured them in one sitting. I know if you're not raising your hand you're either lactose intolerant or lying..so don't lie to yourself and just raise your hand. After doing some research I decided to put some tips together to help keep us all on track during this Trick-or-Treat time of year!

1. Keep a HEALTHY snack with you! Keep a bag of almonds in your purse or an apple.

2. Eat BEFORE the party starts! This is a great holiday that brings out some great costume themed parties, but most party treats aren't great for our waist line or our goals. Eat before and then if you want enjoy a small treat while you're there.

3. Stay AWAY from the food table..I repeat..STAY AWAY FROM THE FOOD TABLE! It seems harmless enough, right? But the longer you stand next to it the harder it's going to be to keep from sneaking a bite or two of that DELISH buffalo chicken dip smothered in ranch...right?

4. Drink your Shakeology! Shakeology is the bomb because it gives you the taste of a cheat meal (for reals) but it's full of SEVENTY superfoods. It also curbs your cravings. Can't beat that!

5. Drink PLENTY of water. Keep a bottle with you at all times. When you're getting ready to go for that hand full of candy corn, take a big gulp of water and see if you still want it..chances are...you won't. :)

This time of the year it can be so hard to stay on track with our health and fitness. I challenge you to continue to make it a priority..or if it hasn't been, start NOW! Join me starting November 4th and let's stay on track together this Halloween! I will be committing 21 days to no cheats and watching my portions, and I am going to need some support! Fill out the application below and I will contact you in 24-48 hours with more information. Alone, these things can seem impossible, but together..we can do ANYTHING!

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21 Day Busy Gal Fitness Support Group

Alright ladies, we have the holidays coming up which means lots of goodies and not a lot of time for ourselves. I've been there. That picture above was taken during the holidays last year. My dad was terminally ill with cancer, I was working 3 jobs, and was in a toxic relationship. Look at that person. I don't even know who she is and I don't have any intention on ever bringing her back. What changed it all?

MY COACH. Melanie. There aren't enough ways to say thank you to the doors she has opened for me. She introduced me to my very first challenge group right around the holidays last year and I haven't looked back. Was I strapped for cash? Yes. But I wanted it so bad, I made it happen. I know what a lot of your are thinking, I really don't have the time or the money. That's what I thought too, that's how I got to be my heaviest weight and the most unhappy I have ever been. Nothing fit. I had to buy ALL new clothes. I couldn't get my knee high boots to zip because my calves were too big. I decided right there it was time to change. There was no more excuses big enough to not change my lifestyle.

Requirements for the group:
-21 Day Fix Program
-Daily engagement in a SECRET facebook group with other women doing the exact same program

Why? Because this what worked for me and hundreds of others and I know it can work for you too.

Success Stories:

I want to offer this opportunity for 10 women. I've been where you're at. It was a blog post similar to this that made me realize I needed change..and I needed it ASAP. I want to help you jump start your  new lifestyle during the holidays. That's right, we don't need January or a Monday to start. You don't need fancy work out clothes or brand new shoes. You need the right tools and support, both of which I have to offer you. If this speaks to you and I know for many of you it will, don't be afraid. Submit the application below..I will contact you to set up a time to talk with you and we will work through it together. If Melanie had never taken the time to get to know me and my story, I would not be a successful Beachbody coach and transformation story. I would still be that unhappy girl. Let's do this together! I am looking forward to hearing from each and every one of you.

**No fitness or nutrition experience required
**Appropriate for all levels of fitness

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Monday, October 20, 2014

21 Day Fix Approved Parmesan Crusted Chicken

I gotta start off by giving some mad props to my coach, Melanie for this delicious recipe. It added so much flavor to the chicken and was totally appropriate for the 21 day fix!

Plus how does that not seem like MORE than enough food for dinner? I mean I even stuck to my containers. So here's what you will need for the recipe:

  • 2 pounds chicken breasts, boneless and skinless
  • 1/4 cup gluten free bread crumbs or whole wheat panko crumbs (not gluten free)
  • 2 tbsp fresh grated Parmesan cheese
  • 2 egg whites
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper
  • 1/8 tsp lemon pepper
  • 1/8 tsp oregano 
  1. Preheat oven to 350 degrees f
  2. Break open eggs into a shallow dish and scramble well.
  3. In a medium mixing bowl, combine bread crumbs, parmesan cheese, sea salt, black pepper, lemon pepper and oregano.
  4. Dip each side of chicken breast into the egg and then into bread crumb mixture.
  5. Place in a large baking dish.
  6. Bake at 350 degrees for 45-55 minutes, or until the internal temperature reaches 165 degrees F.


30 Day Busy Woman Coach Apprenticeship and a Scary Good Offer!!

A new month is around the corner which means one thing, it's time for me to select 5 busy, but driven women to join my team of health and fitness coaches! And this time around I have a SCARY good deal for those applying!!

I am really beyond excited to share with you a very SPECIAL and EXCLUSIVE Team Beachbody offer that is good until tomorrow October 31st at Midnight!!!  

I know that this time of year is especially hard to commit to spending money on yourself.  Especially with Christmas around the corner.  Money is always tight but this is also the time when most people feel the stress of their pants tightening and their energy plummeting due to the change in weather.  The worst thing that you can do for yourself is giving up and saying I'll start over on January 1st.  So to make the decision a little easier on your wallet I chose to run this special offer.

Anyone who purchases a challenge pack as my customer and upgrades to a coach membership will earn a spot in my new coach apprenticeship group starting Novemeber 4th, a personal development book to start your business off on the right foot, and a $25 dollar gift card for Target to score some new workout swag!! 

 For those of you who are unfamiliar with what a challenge pack is, let me explain!  A challenge pack is a a fitness program of your choice such as P90X3, PiYo, 21 Day Fix, T25, and sooo many more! Oh AND  Shakeology (the healthiest meal of the day) combined with a free 30 day trial of the club membership, plus free shipping, me as your beachbody coach and a discounted price!  It is the total package. When you purchase a challenge pack Beachbody also waives the $40 coach sign up, to allow you to become a coach for free!!!

So if you are in need of a complete overhaul with your health and fitness then this is the way to go.  As with other weight loss or nutrition programs out there you usually get half of the equation.  So you get the fitness with a gym membership, but lack the nutrition or with weight watchers you get some form of nutrition but no fitness component.

With Beachbody you get the expertise of the trainers who have developed the fitness programs, the nutrition guide and the online tools to help you plan out your meals and snacks plus the accountability of the small group and me as your coach!!  I will check in with you daily to help you create and reach your own personal goals.

Why Should I upgrade to a coach?  What is the benefit?  

Even if you are someone who has zero interest in actively coaching other people as I do this is still a great deal.  As a Beachbody Coach you get 25% off of everything you purchase.  That means, Shakeology, each and every fitness program plus all of the nutritional and supplements like Energy and Endurance, Results and Recovery formula, ect...  So if you are someone who drinks Shakeology every day or even twice a day it makes sense to purchase it at $90 a bag instead of $120 a bag.  If you drink shakeology for 6 months you end up saving roughly around $176.00. That is crazy!!!  That is even with the $14.95 per month business service fee!  Your shakeology is still cheaper!!!

So, what are you waiting for?!  Do you want to change your life?  Do you want to get in the best shape of your life and have a community of support to help you get there?  Then don't delay, sign up with a challenge pack by going to my site  clicking the coach tab and be a coach.  Then, it will have you fill out all the identifying information, choose your challenge pack and voila you can immediately be on your way to a new you!!!

Now, let's say that you are someone who wants to make being a Beachbody coach a supplemental or full time income.  Then, signing up with the challenge pack is the way to be proof that the products work yourself and gives you a great way to share with others the real benefits of the products and programs!!  As your coach, you will never be alone!  I will be there to mentor and support you every step of the way!!!  Within 24-48 hours I will set up an initial call to get you started and add you to the 30 day coach training camp to give you my personal one on one mentoring until you feel confident on your own!!!

Don't wait, there are a limited quantity of new coach kits!  First come first to receive the deal!!!! Fill out the application below and I will contact you in 24-48 hours with more information! Remember only FOUR are available so act fast!

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Wednesday, October 15, 2014

October 5 day sneak-peek into Beachbody Coaching Opportunity!

Have you ever known that you were destined for something better? That you were meant to accomplish great things, but the opportunity just never fell into place?

I am here to tell you..the opportunity has arrived and I want to give it to each and everyone of you!

My team is offering a 5 day, sneak peek into what it is like to be a Beachbody coach on the #1 team in the network! This opportunity will allow you to watch a daily informative (but fast..we all are busy!) video from a different coach on our team on how coaching has changed their lives, how they maintain a business while also maintaining a family/full time jobs, etc., and what it is they do every day.

In 2014, I set out on a huge mission to substantially grow my team. As most of you know my father passed away of cancer less than a year ago and it was a huge wake up call for me. Not only to take control of my life, but to take control of living my life the way I WANT TO! This opportunity has allowed me to start doing just that.

With this opportunity, in less than a year I have been able to..

  • Pay off debt
  • Pay for vacations in cash
  • Get in the best shape of my life
  • Meet positive, like minded individuals on the same mission
  • Make my life better for me and for my future

Who am I looking for?!
  • Health care professionals
  • Young professionals
  • Fitness Instructors
  • Fitness enthusiasts
  • Hard working people looking to make some extra money to make their lives and the holidays better
  • Passionate people
  • Working moms looking to stay home with their babes
I am really looking for anyone with a passion for health and fitness, as well as helping other achieve their goals. Please, click the link below and join the FREE sneak peak into what coaching is all about.

What's holding you back from the change? I am ready to lead you on your journey and support you every step of the way because I KNOW that you can do it. Put a little faith in me and let's rock this together.

Already interested in joining my team and still wanting to go through the sneak peak? Fill out the application below and I will contact you in 24-48 hours!

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Saturday, October 4, 2014

Low calorie, Lasagna Skillet

Italian food is my absolute FAVORITE and it is not the best on my waist line. After a stressful weak I really needed some comfort food so I put a cleaner, low calorie spin on one of my favorites. Check out the recipe below!

- 1 lb of lean ground beef or turkey
- 6 whole wheat lasagna noodles (uncooked, cut into pieces)
- 2 Cups of Water
- 23-25 oz of Classico Tomato and Basil Marinara SAuce
- 1/2 cup of skin mozzarella cheese
- 1 cup of onions
- 2 cups of mushrooms
- 1/2 cup of low fat, cottage cheese
- 1/2 tsp of garlic

- Sautee ground beef or turkey in a skilled over medium-high heat until cooked. 
- Add in onions, garlic, and mushrooms until vegetables are soft (2-3 minutes)
- Add in marinara sauce and water, add lasagna noodles and cover skillet
- Let skillet mixture cook for 20 minutes (approximately)
- After skillet mixture is cooked, top with small dollops of cottage cheese and sprinkle mozzarella cheese on top
- Let skillet mixture cool, cut into servings, and enjoy!

**Makes 8 servings

How to stay healthy when you're busy

If I had a nickel for every time someone told me they were too busy to be healthy..I would have a lot more money than I currently do. Staying healthy and active doesn't have to be time consuming. It is a completely doable task for even the busiest of women (and men!). I have about 19002030 jobs and I have formulated a way to stay on track and keep my goals and progress on track. I mean, we all have our days or that cheat meal that last ed the entire weekend..but we can't always focus on the negatives. Each day is a second chance, but the idea is to stop starting over.

1. I always make a meal plan in a word document for the upcoming week. I plan my meals ahead so I can take the guess work out of dinner on a busy night so I don't end up at a fast food joint. I take one hour on Sundays, go to the grocery store, buy my stuff, and prep everything I possibly can and put it in containers so I can just grab and go. It also allows me to know what I will be having because I always, ALWAYS look forward to food..who doesn't?!

2. Putting your workouts in your phone like an appointment you can't miss. Just do it. It'll become such a large part of your routine, you won't want to miss it. Does this mean waking up 30-60 minutes earlier? Sometimes, yes. But the results definitely outweigh the negatives. 

3. I always keep a bag of almonds or a packet of Shakeology in my purse, desk, and car. Why? So I am not tempted by snacks and fast food. Also, it saves you money!

4. Lay out your workout clothes the night before. This has worked for me because then they are STARING at you when that alarm goes off. And it takes one more step out of your routine..making it that much easier!

Join my upcoming challenge group starting on October 20th and let me help you learn to make these simple steps and many more part of your daily routine! We will use nutrition, portion control, Shakeology, and moderate exercise to jump start your way to fitness. We are approaching the BUSIEST time of year, do not let yourself fall off the wagon. We are all busy, but don't forget to make time for yourself. Let me help you! Fill out the application below and I will contact you in 24-48 hours!

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