Saturday, December 31, 2016

Too busy taking care of everyone else?

This has been a very eye-opening week for women with the passing of Carrie Fisher and Debbie Reynolds.  Ladies--we are too busy taking care of everyone else when we need to take care of ourselves first.  I know, I know...that's really easy to say, but hard to do (especially as a mom) but it has to be done.  Your health should be one of your top priorities because in some cases, it could be a matter of life or death. 
I have been with the American Heart Association for over 6 years now professionally (2 years before that as a volunteer) and I had no idea before that that heart disease is not only the #1 cause of death in the US, but it is the #1 cause of death of WOMEN.  Many times, the signs of a heart attack in women are different from men.  Everyone thinks you should feel chest pain, numbness down one side of your body, etc.  That's not often the case with women. 

Many times the symptoms of a heart attack in women are:
  1. Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.
  2. Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
  3. Shortness of breath with or without chest discomfort.
  4. Other signs such as breaking out in a cold sweat, nausea or lightheadedness.*More info found here
Many times, women ignore the signs and think maybe they're just worn down, have indigestion, or they're just coming down with a little bug.  We don't have time to really pay attention because deadlines have to be met for work, lunches need to be packed and the laundry still needs to be folded and put away since it's been in the dryer for 3 days now (just saying!) So, take the time to read this article from the AHA's CEO, Nancy Brown, about making resolutions for a healthy heart.  Because face want to be around to take care of your babies and your babies' babies, right? 

With Heart,

Friday, December 30, 2016

Should you workout from home or at the gym?

As we're coming into 2017, so many are making New Year Resolutions with the #1 goal is to get in shape and/or lose weight.  I know I've made that resolution a number of times, then failed by February or March.:(  I used to start something then never finish it when it came to working out.  I had the same excuses as everyone else with the #1 reason being not enough time (too busy at work, too busy with the kids, etc.) 

It's VERY overwhelming the amount of ideas out there for how to work out--you can Google workouts, look on YouTube, make your own Pinterest board (like I have!).  I have so many pages from various magazines, Ebooks, etc. that I have saved over the years that I started and never finished with sample workouts I could do from home.  There are also many different options for the gym--big box gyms, locally owned gyms with group fitness and/or weight training & cardio machines, and then there are the specialty boutiques (barre, spinning, etc.)   

I've gone to the gym to do the "dreadmill" and do some weight training (which I really didn't do much b/c I didn't know what I was doing).  Personally, I have always enjoyed going to the gym and participating in group fitness.  I like having someone tell me what to do--it's so much more motivating!  I enjoyed it so much that I became a Spinning instructor and Insanity instructor.  I became certified to teach these formats at first for my own accountability, but then when I saw how I could motivate others and make the workout about them--it became so much more.   I have been at Cyclebar-Trader's Point teaching indoor cycling (not your ordinary spin class!) and I teach Insanity at Connection Pointe Christian Church every Wednesday evening as my way of serving. 

Back in September of 2015, I started a program called Insanity Max30 from home.  It was a 60 day program of crazy 30 minute workouts 5 days a week (and it came with a calendar to help me stay on track and Shaun T on my TV motivating me as well). I stuck with the whole workout this time--I didn't stop at 15 or 30 days--I went the whole way through and saw results (imagine that?)  I ordered it on whim from Amazon because I needed something quick and intense that would get my booty in shape and give me that "me time" I so desperately needed as a busy working wife and boy mama.  I think the reason I stuck with it was because I enjoyed it so much and it was easy to schedule into my busy life.  I soon became a Coach after that because I had to pay it forward to others like myself who just felt stuck. 
Early morning workout at home (catching my breath!)
So...which should you do?  Workout from home or workout at the gym?  I have the answer for you...ready for it?  Okay....YOU SHOULD DO WHAT WORKS BEST FOR YOU!  If exclusively working out at home works best for you, then do it!  If exclusively working out at the gym works best for you, then do it!  If doing a combo of both works best for you, then do it!  You take the time to factor in cost, time and how realistic the format you choose is to go with for achieving your goals.

As you can see, I do my own personal workouts from home but I also teach at my church and at Cyclebar and enjoy it so much because I get to share my love of fitness with others.  We all have the same 24 hours in the day, it's all in how you manage your time.  I get up early to get my own personal workout in at home, and I teach a couple evenings and a Saturday morning to be there for others who need me during those times. 

Now, here's an important thing to remember--it's great to have the motivation to start, but then you have to have the dedication to keep going until your fitness turns into a habit you do almost daily.  Will there be days you don't want to workout?  Absolutely!  I feel that way some days too, but I also remember how much better I feel when I do get my workout in.  It's all in your mindset.

I'd love to see you in one of my classes or I've love to help you get started on your own fitness journey from home (or both!).  Through the end of February, I can help you access every single Beachbody program to ever exist--pretty amazing!  Or you can ride with me for FREE at Cyclebar! 

You can reach me at:  or

Find me on Facebook at:

If you'd like info on my virtual accountability groups I run, please fill out this form:

We'll talk next time about nutrition because as we all know, you can't eat ALL THE FOOD and have results even if you are working out!  Until next time!  Happy New Year!

With Heart,

Tuesday, November 1, 2016

Healthy Apple Crisp

I LOVE apple crisp! However, all of the sugar & butter aren't so great for ya! So...I adapted my own recipe that is *almost* Whole30 approved (the maple syrup, vanilla & oats are a Whole30 no-no). It was husband approved though! 

Heat oven to 375
Lightly coat small square pan with coconut oil

Apple Mixture:
-Slice up 4 apples thinly (Granny Smith are best!)
-Add 2 tbsp of pure Maple Syrup
-1/2 teaspoon cinnamon 
-Mix all together until apples are well coated

-1/2 cup old fashioned rolled oats
-2 tbsp coconut flour
-2 tbsp melted coconut oil
-1 tbsp pure maple syrup
-1/2 teaspoon cinnamon
-Dash of vanilla extract 

Combine apple mixture with oat mixture & place in oven for 25-30 minutes until your apples are soft! 

So yummy & not quite Whole30 approved,  but it IS 21 Day Fix approved!

Let me know if you give it a try!

Wednesday, September 14, 2016

So proud of my husband!

So proud of my husband! His words:
Transformation Tuesday!

One year ago this past Saturday, giving it all I had, I ran a 23:22 at the Heart Walk 5k and felt like death when I crossed the line.

This year, 46 lbs lighter, I breezed through the same 5k nearly 5 minutes faster at 18:39...and felt like I could have gone faster!

Diet is everything.  #whole30

#transformationtuesday #proudwife #nomoredadbod #fitfam

Tuesday, September 13, 2016

Tasty Tuesday Whole30 Recipes

I tried out 2 new Whole30 recipes this past Sunday during my meal prep and I'm so excited to share them with you!  Bieler Broth and Chia Pudding!

First up, Bieler Broth (not to be confused with Bieliber, lol).  Bieler Broth is a gentle way to detox and is gentle on the tummy.  It was created by Dr. Bieler, a physician who used it to heal a variety of illnesses.  I made a big batch and put in a huge jar to have a cup each day at lunchtime (love it, because it's easy to take on the go since I'm in my car for work all day).

Here's the ingredients:
1 cup water
3 stalks of celery (chopped)
3 whole zucchini's (chopped)
2 cups string beans
1 big bunch of parsley
1 tablespoon of Ghee
Salt & pepper to taste (I added a lot of pepper b/c I like a little spice)

Put the 1 cup of water and string beans in a stockpot and steam for about 5 minutes.  Then put in the celery zucchini in the pot and steam for 5-7 minutes until tender, but still crisp.  Put everything in the pot (including the water) in the blender and blend it up!  Then add your ghee, parsley and salt & pepper.  Pour into a big jar to enjoy it throughout the week (you could also freeze it as well in baggies). 

Next up, chia pudding!  I've made this before, but didn't blend it up and the consistency kind of grossed me out (I'm all about consistency--like I really like diced tomatoes better than a whole tomato...I know, weird!). Chia seeds are a great source of protein and can help keep you feeling full longer.

Here's the ingredients:
1 jar of Coconut Milk
1/2 cu cocoa powder
1/2 cup chia seeds
2 ripe bananas
1/2 tsp cinnamon
Pinch of salt

Place all the ingredients in the blender and blend it up (yay for easy!). I put in a Tupperware container and will have about a 1/2 cup serving for a dessert.  It's super yummy! 

Hope you enjoy these!  Let me know if you try them out! 


Monday, May 2, 2016

Lara Bars

I get asked a lot about a quick snack to take on the go & one of my fav's are Lara Bars! 

There are so many protein/snack bars out there & when you really look closely at the nutrition labels, some of them are like eating a candy bar! (YIKES!)

Here's what I love about Lara Bars:

•They usually only have about 3-8 ingredients (unsweetened fruit, nuts, etc.) 

•No artificial flavors, preservatives & no added sugar

•Some are Whole30 approved: my favorite is Cashew Cookie (which is dates & cashews--that's it!) Trust me, it's SO good!

My favorite when I'm craving some chocolate & not doing 100% Whole30 is the Chocolate Chip Brownie (dates, chocolate chips, almonds, walnuts, cocoa powder & sea salt) 

Try them if you haven't yet! They're super yummy & not bad for you! :)

Tuesday, March 15, 2016

Tasty Tuesday-Dates!

I always associated dates as an old people food (not sure why!) However, they're a super yummy snack (and a super good appetizer when wrapped in bacon...well, because bacon!!!) My hubby, Dustin, eats them like candy because they're so sweet! I personally like them chopped up in a salad.

And would you look at that....they're a heart healthy snack!

Here are just a few health benefits of dates:
• lower your blood pressure
• promotes weight loss
• helps aid in digestion
• reduces your risk of heart disease!

Tuesday, March 8, 2016

Spice up your life!

Let's talk spices!  These little bottles of goodness can really add another element to your everyday foods to make them more interesting and less boring to eat!  For example, I love to sprinkle cumin on broccoli and roast at 425 degrees for 15 minutes--so yummy! 

Here's the top 3 spices I can't live without:
Cumin, Italian Seasoning & Chili Powder (and salt & pepper too, of course!) 

Monday, February 22, 2016

Whole30 Meatballs

This was an easy, quick Sunday night dinner for my little family! Whole30 approved too & kid approved! Yes!

2 lbs ground beef (we use venison)
1 clove garlic-minced
1/2 large onion finely chopped
1 cup shredded carrots (I ground some baby carrots up in my Ninja blender)
1 egg to bind
Salt, pepper & Italian seasoning to taste

Mix all the ingredients together & start rolling! This is fun to do with your kiddos too! Heat 2 tablespoons olive oil & start browning your meatballs! 

Mix in with your own homemade marinara (I just do onions, garlic, tomato paste, blended up petite diced tomatoes, salt, pepper & Italian seasoning). Enjoy!

Tuesday, February 9, 2016

Getting Creative with Veggies

I've never been a big fan of cauliflower. About a year ago, I actually had one of those Pinterest fail moments trying to do a cauliflower pizza crust! 

We eat a lot of stir fry & I miss the rice or rice noodles sometimes so I thought I'd give cauliflower rice a try.

It was SO easy! I cut it up into small florets & placed a little at a time in my Ninja blender until it was well grounded up. 

We just got some baby bok choy (which I think are adorable for some reason) with our recent Green Bean delivery so I roasted that in the oven at 425 for 10 minutes on each side (cut them in 1/2 lengthwise & drizzle with olive oil & salt & pepper)

While all of this was going, I had some frozen veggies & deer steak stir frying.

I then added my cauliflower rice & cooked it like fried rice (just added coconut oil & salt & pepper).

Put it all together & add some soy sauce or coconut aminos (you could add red pepper flakes too). 

Husband & kid approved (woohoo!) Dustin even snapped a shot of his dinner because it looked so colorful & yummy!

It's fun to try new ways to eat your veggies! :)

Monday, February 8, 2016


Accountability.  This is probably the biggest thing holding you back from reaching your fitness goals.  Holding yourself accountable is tricky.  How many times have your tried something only not to follow through all the way and that gym membership ends up going unused or that DVD you bought it now collecting dust and you're no closer to reaching your goals?  That's not fun!

Here are a few tips that could help you out with keeping yourself accountable:

1.) Tell Someone: share your goals and how you are going to achieve them with family, friends, etc.  Just that simple thought of people asking you how's it going with achieving those goals is motivation in itself!

2.) Schedule Check-In's: via phone, email, text, FB messenger.  This could be daily, weekly, monthly or whatever works best for you!  You're more likely to do something if you know someone will be following up with you. (This is what I do as a Coach for my challengers!) :)

3.) Go Public: Post your goal on Facebook, start a blog about your weight loss journey, or keep a video diary on YouTube.  As scary as this might seem, you'll be surprised by how much encouragement you'll get from others following your journey.

4.) Keep a Food Journal: this is a great way to hold yourself accountable for what you eat.  It will visually show you how much you're eating each day.  Share this with your spouse, coach, etc.

5.) Find a Workout Buddy: go to the gym together or do home workout programs together!  If you sign up for a Spin class with your friend, you're more than likely going to show because you don't want to disappoint your buddy!

6.) Sign up for a Challenge Group: this is the MOST perfect way to hold yourself accountable!  You'll be encouraged along the way by me as your Coach and other Challengers who are experiencing the same things you are!

I'd love to help you stay accountable along your fitness journey!   You have to believe you can do it! 

Tuesday, January 26, 2016

Tasty Tuesday

I love hard-boiled eggs as a quick go to snack or addition to a meal! I like to have them when I drink my Shakeology, I dice them up & put them in a salad, I add mashed avocado them to make an egg salad. The possibilities are endless!

I make my hard-boiled eggs in the oven every Sunday when I meal prep. It's super easy! Here is how you do it:

•Preheat oven to 350 degrees
•Place a dozen eggs in a muffin pan
•Cook for 25 minutes (you may have to play around with the time a little bit depending on your oven and how done you like your yolks)
•Place all the eggs in a bowl of ice water to stop the cooking process (leave in there about 10 mins) This also helps them peel easier.
•Refrigerate, and enjoy as a quick go to addition to any of your meals!!!

Tuesday, January 19, 2016

Tasty Tuesday!


I love the combination of chocolate and banana! And I love pancakes. However, they are not the most healthy breakfast! I found this great recipe to make "clean" chocolate banana pancakes! Let me know if you try these out! They are super yummy! 

• Blend 2 ripe bananas and one egg and 1 tablespoon of cocoa powder
• Heat 1 tablespoon of coconut oil in a nonstick pan
• Pour 1/4 c. of your mixture in the pan and heat on each side for about 3 to 4 minutes (don't flip them too soon, or else they will just mush up!) Because of the cocoa powder, they will look very dark but I promise they are not burned!

Stack them up and enjoy with your favorite kind of berries!

Monday, January 18, 2016

Motivational Monday!

Monday's are just the worst sometimes, aren't they?  They don't have to be though....Monday's are the start to a new week that can hold a lot of promise!  Here's a great article I just read about how to make your Monday's magnificent!

I particularly liked:
  • Starting your day with something positive: I obviously like to workout, but I also keep my "Jesus Calling" Daily Devotional in my bathroom so I read it first thing.  It really helps clear my mind and set the tone for my day.
  • Grad school on wheels: since I drive all day for work, I'm a strong believer in listening to podcasts while I'm driving for my own personal development. 
  • "Eat that Frog" (which is next up on my reading list!) is a great example of getting the thing you dread the most out of the way first thing--there, you're done and you can move on!

Tuesday, January 12, 2016

Tasty Tuesday!

Let's talk about fish....I NEVER liked fish growing up. That all changed when I met my husband.  He's a big fisherman and I'll usually only eat fish that he catches (with the exception of salmon--I will buy that from the store and eat it). 

We go to Destin, Florida every year in October for Fall Break and Dustin always goes dip sea fishing.  Do I go?  NO...I've learned my lesson (chumming for fish, anyone?) Gross.  I wanted to die.

Anyway...Dustin caught some red snapper this year that we enjoyed fresh as delicious fish tacos (yum, yum, yum).  We froze the rest and decided to have some this weekend! 

Here's how we prepared it:
-Cut in smaller chunks for me (I'm weird about consistency and like my fish smaller--don't judge)
-Season with salt, pepper and chili powder
-Pan sear in olive oil, 5 minutes each side until fish is flaky

We put diced tomatoes, avocado (my fav!), cilantro, hot sauce and lime on top and enjoyed like a naked taco! Whole30 approved!  You could add lettuce, black beans or any other toppings!  So yummy and healthy! 

Monday, January 11, 2016

How are you supporting your loved one's goals?


Can I just take a minute to brag about my husband, Dustin? We've been on our own individual fitness journeys but doing it together (if that makes sense!)

He's lost more than 30lbs (thank you, #Whole30) & has been lifting & running at our local gym. Like I mentioned in a previous post, before his weight loss he had a slipped disc in his back & his doctor told him not to run or lift (Dustin LOVES to run...he's been running since he was a little kid). Not. Cool.

He's back to running & the weight isn't holding him back anymore! In September (before he started losing weight) he ran the 5K at the Indy Heart Walk in 23:22 minutes. This week, he ran a 5K on the treadmill in 20:41. He's set a goal to get under 19:00 minutes, which I bet will be no problem for him!

Dustin is signed up for a 5K in May & our boys & I will be there at the finish line cheering him on as he crushes his goal!

How are you supporting your partner or friend? I know if Dustin & I didn't cheer each other on to reach our own goals it would be a lot harder to reach them.

Sunday, January 10, 2016

So What Is a Beachbody Coach?

I decided to become a Coach so I could help transform lives!  I was tired of feeling tired so I took charge of my life and I'd love to help you do the same for others! 

How to shop!

If you have been thinking of giving Beachbody a try, let me help you pick out which program would be the best fit for you!  There are many to pick from for all fitness levels!

As your personal Coach, I will help guide you through your program and help keep you accountable so you will see the results you want and reach your goals! 

It all starts with your nutrition though! I can help you figure out how to Clean Eat, Meal Prep and get you daily dose of dense nutrition from my secret weapon--Shakeology!

Please fill out this brief survey so I can get to know you better and help you begin your fitness and nutrition journey:

You can buy your fitness program at:

You can buy your monthly supply of Shakeology at:

Thank you for allowing me for allowing me to Coach you through your journey!  I can't wait for you to get started!  xoxo, Emily