Tag Archives: nutrition

Make the Shift

Let’s talk shop…SHIFT SHOP!

Shift Shop is Beachbody’s newest program and it does NOT disappoint!

It is geared for ALL fitness levels.  There are modifications for beginners and there are hard core moves for fitness gurus.

Chris Downing is the newest super trainer for Beachbody and he is genuintely motivating and encouraging.  He lifts you up.  He makes you feel good.  He makes you feel like you CAN.

He pushes you.  He works with you.  He gives you EVERYTHING you need to get RESULTS – fast!


Here is the official blurb:

Using a breakthrough “ramp-up” method, Chris starts you out slow in Week 1 with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with. In Week 2, you push harder with 35-minute workouts, and consume more protein to fuel the burn. But it’s nothing you can’t handle. Finally, in Week 3, you kick your shift into high gear: 45-minute workouts and clean eating.

Can you really get results in 3 weeks?  YES!

This is me…16 days into Round 1!


Now…I’ll be honest with you (because you can always get that from me).  I didn’t stick to the meal plan all that well.

I’ve been traveling.  I’ve been staying with my in-laws for the past few weeks BUT I’m not saying I’ve been eating like crap either.  I have been doing my best.  I have been drinking Shakeology daily.  I have been eating clean (the majority of the time).

I think that if I stuck to the meal plan that is prescribed with the exercise program I would have seen even BETTER results in 16 days.

So, with that being said…I am about to start Round 2 on Monday, August 7th along with a whole bunch of other ladies who are ready to get it in gear and MAKE THE SHIFT to a healtheir, more confident version of themselves.

For Round 2, I will be more dilignet about sticking to the meal plan.  (I will still be out of town for the first week, BUT I will do my damndest regardless).

Why am I telling you this?  To hold myself accountable!  It’s one thing to say it in my head but it is a completely different thing to say it out loud….to put it out there on the internet for all to see.

To honor the fact that I am planning to really ramp up my nutrition (along with my fitness) – I wanted to share a few of the recipes that are in the Shift Shop meal plan (These recipes are approved for Week 1):

Egg White Omelette


Egg White Omelet with Mushrooms, Tomato, and Cheddar

Arugla Salad with Chicken and Black Beans


Arugula Salad with Chicken and Black Beans

Chickpea Curry Chicken


Chickpea Curry with Chicken

Cloud Bread


Cloud Bread


If YOU would like to join my next accountability group (August 7th) where you can get access to this AMAZING exercise program AND nutrition plan – then find me #thisfitlife on Facebook!

Shame On Me

Shame on me.

Shame…shame…shame on me.


As I sit here and write this, I’m shaking my head at myself because I know better.  I really do.  And yet…

And yet…

I still had to learn the hard way.  Or, should I say – I had to remind myself the hard way.

Let me explain.

It is easy to get caught up in the hype of new trends-especially diet trends…especially when one of your guilty pleasures is scrolling through Pinterest.  And then there’s Facebook too.  You know what I mean?

And it seems like everyone is posting their before and after pictures and photos of their  food they are eating and it looks delicious and they are posting new recipes and they are talking about this new product they are using and they feel amazing and they have lost all the baby weight and if you just try it you can feel and look that way too.

I’m talking about ketones and the Keto diet.  (Google it if you aren’t sure what I am talking about)

Now, before I go any further, I would just like to say that I am not, in anyway, bashing these products, the people who take them or sell them.  That’s not my intention at all.  They seem to really work for some people.  Some people seem to be getting great results and that is awesome!

I am just sharing my experience, what I’ve learned and how it affected ME.

So…I decided to give it a go (even though my husband told me not to.  I rarely listen to him the first time around).

I was so excited when the ketone supplements came in the mail!  I ripped open the package and immediately made myself a ketone drink.

I was so ready to feel the surge of energy and the mental clarity that so many raved about.  I was ready to lose the last 10 lbs of baby weight that just seems to be hanging on no matter what I do.

BUT guess what?  I ended up feeling like crap.  Like serious crap.  I was nauseous, couldn’t think straight, had a pounding headache and was completely exhausted.  I was so exhausted that I sat my kid in front of the TV (which I hardly ever do) and took a nap because I just couldn’t function.

My friend said I was  probably just dehydrated since ketones are a diuretic.

“Okay,” I thought.  “I’ll try again.  Maybe I need to drink more water.  Maybe I need some salt.  Maybe it’s just my body adjusting to this new stuff.”

Day 2 – I still felt like absolute sh*t.  My brain was all foggy.  I had no energy.  It was hard to eat because I was nauseous.  It was SO hard to take care of my kids.  I thought – I probably shouldn’t even be driving them around right now.

My friend gave me some more suggestions about what I needed to do while I adjusted… but I just couldn’t. I didn’t make it to Day 3.   I couldn’t go another day feeling like that.

And just like that – I learned my lesson.  AGAIN.  Because I already knew better.


Yes, I am a BeachBody coach.  Yes, I talk about eating clean and healthy and drinking Shakeology and exercising.  Yes, I tried Ketones because I thought they could give me an extra boost.

BUT guess what???  There are NO quick fixes!  There is NOTHING out there that can do what healthy eating and exercise can do.

This is my third kid.  It will take me longer to lose the rest of the weight.  It will take me longer to get my body back.

I have to be patient.  I have to be KIND to myself.  I have to REMEMBER that eventually, it will come – the results I want…the results that I have been working hard for…they WILL come.


The Best of the Ultimate Reset

I am on Day 21(of 21) of the Ultimate Reset!  Do you know what that means???  After tonight, I’m DONE!!!

I can’t WAIT to share my results with you!!  (Stay tuned)


I did have to do some things differently since I’m currently breastfeeding, though.  The first week I was following the plan exactly as prescribed but my milk supply started to suffer and we can’t have that!  I did have to add a few more snacks than what the meal plan allows and I had to add in some extra protein.

However, with that being said, I found some recipes that I REALLY liked and will continue to make!!  And because they were so yummy, I wanted to share them with you!!

Yes, the Ultimate Reset takes a good amount of planning, meal prepping and mental effort BUT I will say that all of the recipes in the meal plan guide are VERY simple to make!

Each recipe below can be a main meal or a side dish.  (During the Ultimate Reset these are the main meal).  Each recipe serves 1 so adjust accordingly!

Microgreen Salad

microgreen salad
3 cups baby salad greens
1/4 medium carrot, shredded
1/2 medium cucumber, chopped
1/2 medium red bell pepper, sliced
1/4 cup sprouts (like radish, alfalfa, or broccoli)
1/2 tomato, chopped
1/4 cup chopped jicama
1 Tbsp fresh chopped cilantro (optional)

Add 1/4 cup to a 1/3 cup Toasted Pumpkin Seeds to the salad.

Add 2 Tbsp of dressing of your choice.  (During the Ultimate Reset I made my own from the dressing choices in the meal plan guide)

Combine everything together in a large bowl and toss gently to blend!  ENJOY!

*This salad is GREAT for lunch!

*Meal Prep Tip:  Quadruple this recipe, chop everything up, divide it evenly into meal prep containers and eat it throughout the week!

Kabocha Squash with Garlic-Tahini Sauce


  1.  Kabocha squash, seeds removed
  2. 2 Tbsp. sesame tahini
  3. 1 Tsp. miso paste
  4. 1/4 Tsp. finely chopped garlic
  5. 1 Tsp. extra virgin olive oil
  6. Preheat oven to 400 degrees.
  7. Place squash on baking sheet lined with foil.   Bake for 30 minutes or until tender.
  8. Mix together tahini, miso, garlic, and oil
  9. Cut the squash into fourths, pour the sauce on top and ENJOY!

*1/4 of the squash is 1 serving.  This is very filling (surprisingly) because of the Tahini sauce

Pinto Beans and Rice


1 cup cooked brown rice
1/2 cup canned pinto beans (with liquid)
1 teaspoon smoked paprika
1/8 tsp. cumin
1/4 tsp coriander
1 tsp. extra virgin olive oil
1 tsp. Bragg liquid aminos
Himalayan salt to taste

Heat beans gently in saucepan over medium high heat until simmering.  Drain and return to pan.   Add oil, spices, aminos, and salt.  Stir well.  Gently fold cooked rice into beans.

*This would make a great side for tacos, enchiladas, or other Mexican dishes

*I ate a 1/2 serving of this with a Microgreen Salad and that is by far, one of my FAVORITE meals on the reset!

Roasted Root Medley


1/4 medium yam, washed, peeled & cut into 1 inch chunks

1/2 large carrot, washed & cut into 1 inch chunks

1/2 large beet, washed & cut into 1 inch chunks

1/4 yellow onion, peeled & cut into large wedges

2 tsp. extra virgin olive oil

Himalayan salt (to taste)


Preheat oven to 400 degrees. In a bowl, toss all ingredients together. Spread on a cookie sheet and bake for 40-50 minutes or until tender, turning once or twice to preventing burning.

*This is a great side for steak or chicken!

I hope you enjoy these recipes as much as I did!  Share this blog with others, make the recipes, share the food with others and leave comments because I love to hear from you!




Taco Tuesday!

I’ve always prided myself on eating relatively healthy and cooking healthy.  I would have the occasional treat or every now and then, hit up the closest fast food joint on the way home from work because I was too tired to cook.

me and pat killeen fat

I can remember specific moments… like a few years ago when a couple of friends and I had too much wine, decided to order a fully loaded pizza at midnight (I recall it was actually my idea) and ate the entire thing then proceeded to get sick the following morning or the time when I baked an entire 8×8 chocolate cake (the kind that comes in powder form from a box *gasp*) and ate the whole thing after everyone went to bed because I NEEDED some chocolate in a serious way.

I have always been health conscious, but not necessarily a health freak…but now I’m all about letting my freak flag fly because I LOVE this stuff! I LOVE how it makes me feel and I LOVE sharing it with others because I want them to feel as good as I do!

Anyway…back to the point:  Taco Tuesday…

My husband and I lived in Killeen, Texas for a few years when we first got married.  If you’ve ever been to Killeen than you’ll know there are A LOT of fast food places and we gave our fair share of business to most of them.

rosas tacos

A fast food Mexican restaurant called Rosa’s offered taco plates on Tuesdays for $3.99 each.  This plate came with three tacos, rice, refried beans and some extra tortillas.  Now these tortillas were made fresh daily.  And they were soft and fluffy and delicious!   I believe it also came with chips and salsa.

This was a deal!  I couldn’t cook for cheaper than that!  I worked on base as an alcohol and drug counselor for Soldiers and when I got off work, I would stop there on my way home (fortunately or unfortunately, it was about 5 minutes from our apartment) and pick up two steaming plates piled high with hot, greasy Mexican food.

This happened every…single…Tuesday for months and months!


We also ordered stuffed crust pizza from Pizza Hut every…single…Sunday.  It has been years, at least 5, since I ordered anything from either one of those places!  And, although at the time, I thought these things were delicious and I thought it wasn’t a big deal because we only did that twice a week and I cooked healthy the rest of the week, now thinking about it makes my stomach turn.

I was also about 10 lbs heavier, didn’t have as much energy even though I was younger ( we won’t talk about how much younger) and didn’t feel as good as I do right NOW!

However, in honor of our long lost Taco Tuesdays, because it was kind of a fun, albeit an unhealthy, tradition, I’ve decided to revive it…with a twist!

Of course, I still eat tacos…but not in their traditional form, so to speak.  I’ll have a taco salad, or taco meat baked in half of an acorn squash or taco meat wrapped in lettuce…that kind of thing.  I’m sure you get the picture.

change mind change body

Now that I do a healthy re-vamp of most of our favorites, I’m going to share my favorite recipes, healthified of course, with you every Tuesday!

What you can expect for Taco Tuesday:  One healthy recipe, every Tuesday, posted on my Facebook, Instagram and Twitter page!

I know you’re excited…because I am too!

You aren’t going to want to miss this!  AND you aren’t going to want to forget to share this link and all the other recipes to follow, on your own personal social media pages…because it’s going to be  awesome!!




Weekly Recipe Round (6) Up

weekly menu 6

Okay y’all…here it is! Your weekly dinner menu!  (I can’t believe I’ve done 6 of these already!)  Time flies when you’re having fun!

I am really excited about these recipes (I know, I know, what else is new) because these are all MINE! I made them up and I am sharing them with you…these golden nuggets of meal ideas and cooking wisdom J

Luckily, or maybe not always luckily, my family gets to be my guinea pigs. I don’t always like searching for recipes because when I have a 15 minute window to cook, while the kids are occupied playing (which typically lasts only 15-20 minutes before someone starts crying) than I don’t want to spend those precious minutes searching for a recipe.  So, what do I do?  I just whip up something on my own!

Plus, okay, just to keep it real, I’m not the most organized person in the world *huge sigh* and my Pinterest boards are all over the place and it would take me a good 10 minutes just to find the recipe I wanted.

All of these recipes I’m about to share with you have been kid tested and husband approved! In other words, you are not my guinea pigs…these have already been tried…so enjoy!

Beef and Butternut Squash Casserole

me meal prepping

Serves 4


1 lb ground beef or ground turkey

½ onion, diced

2 cloves of garlic, minced

1 med. Butternut squash

½ tsp Sea Salt

½ tsp black pepper

½ tsp onion powder

1 TBSP oil of choice

1 can diced tomatoes


    1. Place the squash in a slow cooker and cook on low for 4 hours
    2. Meanwhile use oil of choice and heat it in a skillet. Add onion and garlic and sautee for 5 minutes – until soft
    3. Add all other ingredients (except squash)
    4. Cook until beef is browned.
    5. When the butternut squash is ready, cut it in half and scoop out the seeds.
    6. Scoop the squash out and spread it on the bottom of a non-stick, 9×13 pan.
    7. Put the beef mixture on top.
    8. Bake in the oven at 350F for 20 minutes
  • Eat and enjoy!


Tip: Serve with a side salad and a whole wheat roll (if you aren’t paleo)

Hawaiian Style Mahi Mahi with Pineapple Mango Salsa

mahi mahi

Serves 2


2 mahi mahi filets, 6 oz each

1 TBSP oil of choice

For the salsa:

½ mango, diced

¼ cup crushed pineapple

½ avocado, diced

¼ cup organic Mexican salsa

½ lime, juiced


  1. Heat oil of choice in the skillet. Cook the fish for 3-4 minutes on each side. (make sure it’s completely done)
  2. While the fish is cooking, assemble all the ingredients for the salsa in a mixing bowl
  3. When the fish is done, top it with the salsa.
  4. Eat and Enjoy!

Tip: Serve with roasted asparagus and brown rice/black rice medley (I made my own)

Crockpot BBQ meatballs


Serves 4


1 lb ground beef or turkey

½ small onion, diced

2 cloves garlic, minced

1 tsp smoked paprika

¾ cup organic BBQ sauce


  1. Mix all of the ingredients in a bowl except for the BBQ sauce
  2. After the meat is mixed well, form into meatballs and place in the crock pot (I lined mine with tin foil first for less mess)
  3. Pour the BBQ sauce on top until they are completely covered and there’s a little extra on the bottom for them to cook in.
  4. Cook on low for 8 hours
  5. Eat and Enjoy!

Tip: Serve them with steamed green beans and a sweet potato, topped with butter and cinnamon.

Another tip: This is the EASIEST way I have ever made meatballs…I LOVE it will never do it any other way again!

Beef and Artichoke “Pasta”

beef pic

Serves 4


1 lb ground beef, ground turkey or cooked, diced chicken (but y’all know I don’t cook chicken so that isn’t happening in my house)

1 med spaghetti squash

1 can diced tomatoes

1 small zucchini, diced

2 cloves garlic, minced

½ white onion, diced

1 tsp Italian seasoning

Sea salt and black pepper, to taste

1 can artichoke hearts

1 TBSP oil of choice

Fresh shredded parmesan cheese, optional


  1. Heat spaghetti squash in the microwave. First poke several holes with in it with a fork. Cook for 10-12 minutes or until you can easily poke it with a fork and it’s soft.
  2. While the squash is cooking in the microwave, heat oil of choice in skillet.
  3. Add onions and garlic and cook 5 minutes or until soft.
  4. Add zucchini and artichokes and cook until soft
  5. Add ground beef and seasoning.
  6. When the beef is browned, add the diced tomatoes.
  7. Simmer for 5-10 minutes, until all the flavors are mixed in well
  8. Cut the squash in half and scoop out the seeds. (I usually cook the squash the night before and store it in the refrigerator because it is HOT when it comes out of the microwave and hard to handle.)
  9. Scoop out the spaghetti strands and top with beef mixture
  10. Eat and Enjoy!

Tip: Serve it with a salad and roasted vegetables

Another tip: If you are trying to get extra veggies in your diet, you could easily add some mushrooms and diced bell peppers in this – it would taste delicious!


REMEMBER…If you like these recipes (and I don’t see any reason why you wouldn’t) than please share this link on your personal social media pages AND comment below too! I’d love to hear what you have to say!!