Coconut Curry Chicken Over Ginger and Coconut Brown Rice

Coconut Curry Chicken Over Ginger and Coconut Brown Rice

I’ve had my hands tied with my new little nugget lately. 

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I am more in love than you can imagine. I’m Up at 3am to take him out. I catch him chewing on every single cord in my apartment. His favorite food is beef and chicken and its an issue when he prefers it over his puppy food. The lack of sleep, the spoiled palate. The teething. Its all worth it. 

I’ve learned a whole new sense of patience since owning my dog. I realize that training doesn’t happen overnight and neither does house training.  He’s my best bud, my cozy cuddle buddy and one of the best decisions I have made in my life.  He’s pooped on my floor, he’s peed on my bed, he’s woken up me up in the middle of the night and he absolutely loves my shoes. What makes up for it? his little face and all 2.8lbs of cuteness. 

The great thing about Ozzies high class appetite is that he always keeps me company in the kitchen when I’m making a new recipe. He’s my taste tester  

Ginger. Coconut. Rice. Chicken. Curry. YES. 

I really don’t like Indian food; I never have. On my list of ethnic cuisines, Indian would probably rank very close to last place. I think the reason I began disliking it from a young age was because I really like to see what I’m eating. I hate foods that are doused or covered in sauces and foods that are chopped or mashed so much I can’t tell what I’m eating (especially out at a restaurant) Indian food always fell into those categories for me. I never knew what I was eating and everything had way too many complex flavors and spices for me to handle. So…therefore I attached Indian food with a ‘dislike’ button. 

When I first was playing around with this recipe, I didn’t think I would really like it. Everyone in my life is so surprised that I am just not the biggest fan of curry. I think people associate curry with vegetables and I love vegetables so obviously I must love curry. Meh, not so much. Its never the spice that I grab like I do with oregano or basil. With that said, I was talking with a friend and she was saying how she made a coconut curry crockpot chicken and at first, my initial reaction was “ewwww curry” Then I starting thinking about how satisfying and different that recipe sounded. It had been a while since I have made a chicken recipe from scratch using flavors that I don’t normally cook with but I was up for the challenge. 

When I make a recipe, I usually glance at a few existing ones to get an idea of flavor combinations. I don’t want to completely waste the food but then again I want to have my own spin on it, so looking never hurts, right? 

So Coconut Curry Chicken With Fresh Lime came about. This recipe sounds and may even look like a lot of work, but trust me its not. I began by starting the rice on the stove, and as that sat and started to soak up the coconut milk and ginger flavors, I marinated the chicken. The marinated chicken was placed in the fridge and left there for 4 hours (I went back to work in the interim) I half cooked the rice and left it covered when I left. By the time I got home, the rice had absorbed all of the delicious coconut milk and ginger flavors and was perfectly fluffy! 

Next up was the chicken.  I always get weary about cooking chicken on the stove top thinking I will overcook it and it will be dried out. They key to keeping this chicken  tender and perfectly cooked is the flavor bursting  marinade. This is the easiest way to bring a simple chicken breast from boring to bodacious, upping game from 0-100.  Another fabulous thing about this marinade? You are in charge of the ingredients, no preservatives, no additives, lower in sodium than store bought and double the flavor.

You can use a tupperware or glass bowl to let the chicken marinate in, but I always cooked with my mom when I was younger, and her trick for making the meat as juicy as possible was that Ziplock bags seal in the flavors and you can go in and swish it around. The sealable bags allow you to coat food with smaller amounts of marinade. Just be sure to Fold the bag down and press out as much air as possible before sealing!  The bags also take up little fridge space 

So, however you want to throw the chicken marinade ingredients together, thats up to you! Just make this recipe…its so freakin good, K?

I have posted the recipe below and I REALLLLLLLLYYYYY think you should give it a try…after you can’t look at another piece of Turkey Of course! HAPPY THANKSGIVING!



Serves 2
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Prep Time
5 min
Cook Time
1 hr
Total Time
1 hr
Prep Time
5 min
Cook Time
1 hr
Total Time
1 hr
  1. 1C brown rice
  2. 1 Inch Fresh chopped ginger
  3. 1C lite coconut milk from a can
  4. ½tsp sea salt
  5. 1C water
  1. Pour rice, coconut milk, salt and water into a large saucepan over medium heat.
  2. Add the ginger to the saucepan and stir everything well to combine. Make sure that the ginger is submerged in the rice mixture.
  3. With a cover on the saucepan, bring the rice to a boil (stirring occasionally to ensure the rice isn't sticking to the bottom of the pan) You may need more water depending on the starch content of the rice.
  4. After the rice is brought to a boil. Let it boil for about 10 minutes and then reduce the heat to a low simmer. Let it sit until the rice has fully absorbed the liquid. Again, you may need to add water to the pan throughout. When finished fluff with a fork and enjoy!
1 Fit Foodie
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Serves 2
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
  1. 1.5lbs chicken breast, cubed
  2. 2T coconut oil
  3. 1tsp cumin
  4. 1tsp curry
  5. 1/2C lite coconut milk from a can
  6. 1-2T soy sauce or tamari
  7. 1T honey
  8. 2T fresh, chopped cilantro
  9. 1 zest of fresh lime
  10. 1tsp Kosher salt
  11. 3 slices of fresh lime for garnish
  1. Place the cubed chicken in a large ziplock bag.
  2. Place all of the spices, coconut milk, sweetener, soy sauce, lime juice. You can save half of the lime juice for adding after the chicken is cooked!
  3. Let the chicken marinate in the ziplock bag for 1hr-overnight. (The longer the better!)
  4. Place a large skillet over medium heat and once warm (about a min or so) add in the coconut oil to the pan. Let it melt and once the pan is sizzling (test by dropping a bit of water to seeing if the pan sizzles) add the chicken to the pan
  5. Cover for the first 5 minutes to keep the flavors sealed into the chicken. After about 5 minutes when the marinade begins to bubble take the cover off and mix the chicken around so its cooking evenly.
  6. Once the chicken is fully cooked and fork tender, turn off the heat and let it sit until ready to serve over the coconut ginger rice! Garnish with fresh cilantro and fresh lime wedges
1 Fit Foodie
Stress, Recovery/Sleep, Happiness, Nutrition= Key to Fat Loss and Health

Stress, Recovery/Sleep, Happiness, Nutrition= Key to Fat Loss and Health

  • 6am Cardio
  • Work and eat
  • 5pm Lift
  • 6pm Teach Spin Class
  • Eat
  • Bed

This was my life for a few years. Most of my time was spent in the kitchen. My other time was spent in the gym and at work (which was at a gym) There wasn’t much wiggle room with this routine, as it was pretty habitual to the point that something would get in the way and my anxiety would kick in. I scheduled doctors and dentist appointments around my workouts and even passed up events and activities due to my schedule.

I felt pretty awful inside. I was hungry, tired, agitated, fatigued and I wasn’t making any strides with my body or my strength because I was depleted and stressed from the inside out. I was doing cardio almost everyday for at least 30 minutes. My body was sticking in a place that was not budging, no matter how much I was working out. 

The more is better approach is not only something that is so detrimental to ones body, but it simply won’t get you where you maybe want to be.  

This high amount of stress in my body was slowly killing me.  I got myself extremely sick and was hospitalized  which was an eye opening experience that to this day, I am grateful for because it forced me to realize that all out, all the time just doesn’t cut it. The second I laid off the workouts and took into account other areas of my health:

  • stress/recover
  • Nutrition
  • Sleep 
  • Happiness/Balance 

When I began paying way more attention to these areas of my life, changes in my physique began taking place when I wasn’t even trying. I want to go through the importance of these areas when it comes to overall health and fat loss. Without them-you may be putting your body at risk for danger! 


My health scare forced me to make a lot of changes for the better. I have a history of anxiety. I know this about myself. I can cause myself to stress very easily. When I was in college, I dealt with anxiety attacks and getting more in tune with my body. You could say there was a time in my life that I would always be on edge. The littlest events or things could trigger my responses and it took me a while to figure out the perfect way for ME to deal with stress. Anxiety aside, I will say that any diet changes or excessive exercise is stress to the body. Anytime you are restricting yourself with food, overdoing it with workouts, you are creating an unhealthy environment in your body.

Too much stress and anxiety about food; how much, what portions, what brand, when we eat it, how we eat can take a very unhealthy and dangerous turn for those who are trying to lose bodyfat AND also still want to enjoy life! 

My life was at a time -Food and workouts- Thats it.  I never allowed myself anything that I truly wanted. I ate the typical ‘clean eats’ such as oatmeal, fruit, veggies, complex carbs, nut butters and that’s about it. I avoided social events so I could stick to the foods that I was familiar with, I avoided alcohol even though I was pining for 1 glass of wine, I never had a sweet and god forbid I even touch bread! The crackers and cheese that I was obsessed with or a good ole turkey sandwich was certainly not on my list of options! 

Besides just the food restrictions rules I set for myself, I was doing endless amounts of cardio-45-60 minutes a day. As I mentioned, I wasn’t losing fat, I was somewhat uncomfortable in my own skin, I wasn’t happy and I was also tired. I couldn’t help but wonder if I was doing TOO MUCH and EATING TOO LITTLE. The fact that I was stressing over everything and having constant food anxiety about little things was slowly killing me

How Do I decrease Stress?

  • I incorporate at least 1-60 minute vinyasa yoga class every week without fail (not the HOT, crazy yoga, but the relaxing, light, restorative yoga)
  • I spend 10 minutes in the morning thinking about the day ahead and 1 thing I am grateful for
  • I surround myself with people who add to my life, no toxic energy
  • If I feel anxiety harboring in my body, I close my eyes and take 1o DEEP breaths and ask myself “what is the worst thing that could happen?” This reminds me of how grateful I am for everything I have. 
  •  I focus on quality, not quantity of my workouts
  • No food is off limits. Food used to be a place of stress for me, but when I came to a place that I realized a cupcake will not change who I am or what will happen to me, if its something I want-I eat it with no regrets. 
  • I spend time with my new puppy!






Eat for Variety! The problem with certain ‘diets’ is that they can cut out entire food groups all together! The body just like exercise, gets used to what you put in your body and at some point needs a change. It is so important to vary the foods you eat within each food group. I know it can be a bit of ‘work’ rather than prepping meals to eat the same thing for breakfast, lunch and dinner everyday, but keep in mind that every single food has different nutrient properties; all of which the body needs to keep working as an efficient machine. Not every food you eat has to be perfect, and so what if you go overboard on a certain food group one day. No big deal, just make up for it the next, or just move on…there is always tomorrow. 

For me, counting calories doesn’t work. There will be some of you reading this post that SWEAR by counting macros and it works for you! Thats great if you find that it does, I’ve tried it for shows, for fun, and I am miserable and crazy when I do this. I am not into opening up my phone to input my sushi dinner in MyFitnessPal when I am out to dinner with others. If I want something, I eat it and do everything with moderation. I always think about satisfaction and what my body is craving rather than torturing myself to eat cold chicken and broccoli. Those days are long gone. 

My tip with nutrition would be to always take note on how you feel after you are done eating a meal. If you are counting calories, and used up your ‘calories’ for that meal but are still ravishingly hungry… that’s a sign you need to be eating more. Our bodies will hold onto fat if you deprive yourself. By staying in tune with your body and staying consistent, this in turn will result in eating fewer calories without having to ‘work’ at it.

Food should be something we enjoy and brings smiles to our faces. Food brings us together. Think about a fun meal you had with your boyfriend, girlfriend, parents, friends or colleagues. It is always memorable. The dishes, the flavors, the laughs. There is a reason that certain religions and many families are so focused on meals. They make us happy. 

Try to avoid labeling Foods are not ‘good’ or ‘bad’ Do not feel guilty for including in something that you truly enjoy once in a while. The goal is to eat these foods in moderation and move on! Simply balance your indulgences with other foods that provide balance and nutrition that is vital for your health and well being. 

I also want to stress the importance of the “no big deal” this is how I approach situations where I feel that I may have indulged a bit too much. Maybe I was hormonal or cravings were through the roof that day. Whatever the reason may be, we have ALL been there. Those situations where we wake up the next morning and think “well, that evening just threw off everything I’ve worked so hard for. This is crap” This negative attitude when it comes to food will not help you grow and learn how to overcome these situations that will come up more often than not! 

My tips here would to just be aware during these situations in which you are


 You will be out to eat and take a bite of warm bread dipped in olive oil and maybe be tempted to eat the whole thing. Take a moment to think about how this will make you feel and if its worth it. 

Every single thing you choose to do, choose to put in your mouth, choose to feel is entirely in your control. Your mind and your body are connected and it is up to you to feel amazing throughout this whole process of growth. 


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Good, Quality Sleep; So often, we underestimate the power of sleep when it comes to our health. If you know me well, you know that nothing comes between me and my sleep. I am not high maintenance in the least, but when it comes to my sleep, I will admit that I am a bit of a ‘princess’ I need my 7-8 hours (8 being preferable) Anything less than 7 and I have a hard time fully functioning. I don’t understand why people would skimp on sleep-I mean is there anything better than a good nights sleep? You wake up feeling refreshed, rejuvenated and ready to tackle the day. I guarantee you will feel less stress and more productive in every aspect of your life if you have a good nights sleep!


 I have never run more than 5 miles in my life. 

Some people would read that statement and think this is INSANE. 

“Ummm, you’re crazy, Naomi…clearly you haven’t hit that runners high”

No, guys, I promise you, I genuinely do not like to run long distances. I find it boring, I’m unable to connect, concentrate and brings me nothing but the constant thought of “when is this over” 

Do you hate me? Hopefully not. Taking a liking to different modes of physical activity is what makes the world go round. So you can laugh at the newest fitness craze, those trampoline classes or acro yoga? Maybe these aren’t for you, but they do exist for a reason. Some people LOVE them. Who are we to shun them for enjoying something that gets them moving and puts a smile on their face. 

I used to be judgmental when it came to exercise and it took me a LONG time to come to a balanced place with my exercise routine How could you not like lifting weights?! I had no idea how to grasp this concept that people did other modes of exercise. Then I began trying new modes myself especially after my surgery. I needed to exercise to keep me sane, yet I was not cleared to weight lift. I fell in love with yoga and pilates and was actually amazed at how good they made me feel. They balanced me out and helped me to decrease stress.

The thing with exercise and physical activity in general is it should make you happy. Thats it. 

You should choose a mode that makes you feel energized, not fatigued, excited not dreadful and confident, not insecure. 

In regards to rest days, I take them when I need them. I used to have ‘planned rest days’ and thinking back now, that is CRAZY to me! I can’t believe I would only rest on certain days that were written down on a sheet of paper. If I was tired or fatigued or knew my body needed a rest, but it wasn’t planned, I would push through-not the best idea. On the other end of the spectrum, what if I felt amazing on a rest day? Why  should I be ‘resting’ if I felt like I could have an amazing workout? Workout and then rest the next day. Its that simple. 

It is so easy for us to get into a habit. Monday is chest and back, Tuesday is Spin, Wednesday is kettle bell workout. 

Yadda yadda. 

I am all for routine and think that we should be following a plan, but I look at this plan as I do with nutrition. 80/20. 80% on and 20% wiggle room. This way, I leave room for all sorts of things like maybe trying a new class or working out with a friend. Its okay to veer off. 

We need stimulation that draws us into new experiences and challenges both our bodies and minds. We need balance and moderation when it comes to physical activity–it is such an integral part of growth and change.




  • Exercise: whatever form that makes you happy
  • Express yourself: If you are in an argument with someone, express how you feel and do not let it stay bottled up. This will create stress in itself
    Practice relaxation: yoga, meditation, reading, podcasts. Anything that relaxes your body will teach it to create an overall sense of ‘calm’
  • Be Positive: Smile more and try to look at situations with more of an optimistic view
    Stop Striving for Perfection: Be realistic-you are human! Stop trying to go above and beyond on every little thing in your life. Work at it, do your best and reward yourself. 
  • SLEEP! Aim for 7-8 hours of quality sleep a night. Get into a routine and stick with it! You will feel refreshed and energized. 
  • Get Rid of Toxic People: A few years ago I made a pledge to myself to get rid of all negativity in my life. If there is someone who always seems to bring you down, they are not worth having around. You deserve to smile. All of the time.
  • Be Happy: Make it a point to smile. Everyday. Appreciate your life and be grateful for all that you have. 
  • Be Honest: With yourself, your job, in your relationships and with communication. The more honest you are, the less stress you will harbor. 


Healthy Tips & Food Ideas When You Don’t Feel Like Cooking!

Healthy Tips & Food Ideas When You Don’t Feel Like Cooking!

I was staring at my defrosted bone-in chicken breast when I thought of writing this post.  I had just gotten home at the end of a long day and was hungry. I wanted a nice, cooked meal but I also wanted to plop down on my couch and just. chill.  During the day, I was thinking of all of the fancy ways that I could cook up the chicken that I took out of the freezer. I could marinate it in fresh basil, sear it and then cook it in the oven. I could cook it first and then tear it apart and make it into a chicken stirfry. I could cook it, then mix it with greek yogurt, chopped almonds and dried cranberries and make a ‘chicken salad’ or even melt some cheese on it and make a lightened chicken parm. After all of these delicious thoughts, however, I just didn’t have it in me to spend lots of time in the kitchen. 

I LOVE cooking. It is therapeutic. I look forward to it and I love cooking for others. 

I also am human. I get tired. I get stressed. I eat take out. I eat prepared food. Its about what makes most sense and what will satisfy me. I don’t make myself crazy cooking when I just don’t feel like it. 

I want to share some food, recipes and snacks that I choose when I just don’t feel like cooking but still eat food that fits my lifestyle, keeps energy levels high, ensures my satisfaction and will nourish me from within.

The bottom line that I will ALWAYS stay true to is that I eat foods that satisfy me, taste good and will compliment my lifestyle which includes working out 4-5 days a week, running around on my feet all day long and also the need for indulgences because chocolate and wine are two things I will never stop enjoying! 


I will be the first to admit that throughout the day, I get most of my calories through real food. Fruits, veggies, proteins, fats, starches. For me, eating these foods satisfy me, keep me well balanced, enable me to work on my feet all day and fuel my workouts. I also have some food intolerances to fake sugars and prefer to eat real food first. I always encourage my clients and people I work with to start with real food first. 

BUT, with all of that said, there needs to be convenient options for me and for all of us who are on our feet all day and don’t have time to whip up a meal. I will always believe that everything I eat has to taste good. I hate wasting time and energy eating something (healthy or not) that tastes like crap. There are FAST options out there for bars that won’t throw off your goal game.  


Some of my favorites pictured here are 

  • EPIC (turkey and lamb are my favorites)
  • GO MACRO (peanut butter, peanut butter chocolate chip and cashew butter are my favorite)
  • THINK THIN (honey peanut drizzle and salted caramel are my favorites)

I also have Lara Bars (cashew cookie and peanut butter cookie are my favorite) But usually save these post workout due to the higher sugar content. I also really like PowerCrunch Bars (cookies N Cream are my favorite)


Quick Supermarket finds like Greek Yogurt, Grapefruit and snow peas! 


This looks complicated, but as long as you have the ingredients, it takes about 5 minutes. 1T chia seeds, 1T hemp seeds and about 1/4C almond milk. Thats it. Let it sit in the fridge for 5-10 minutes and enjoy! Protein packed, good fats, delicious!

Other snacks:

  • Beef/Turkey jerky (I love the ones from Trader Joes!)
  • Nuts (almonds, cashews are my favorite) Just watch portions! 
  • Avocado. I will just eat a half an avocado at a time with some veggies if I have some for a major satiety factor
  • Hard boiled eggs. I usually hardboiled a bunch in the beginning of the week so they’re always on hand. two at a time does the trick! (More info on eggs later in this post!)


I always try to be as transparent as possible when clients, colleagues and readers ask me what I eat on a daily basis. I would be lying if I said that I cook every night. As much as I do love whipping up new recipes, I also rely on some local favorites near me to provide me with delicious and nutritious meals!


I would say i get some sort of sushi take out once a week. It varies on what I order depending on what I want! I usually get some sort of sashimi–salmon is my favorite then tuna and yellow tail. My ‘go-to’ order is a 6 piece salmon avocado roll with brown or white rice and an order of salmon sashimi. I’ll throw together some veggies at home if I am craving something extra!


Another take out item that I get every other week or so is a rotisserie chicken! I love getting the organic chickens from Whole Foods. I take them apart as soon as I get home to discard the bones etc. The rest of the chicken meat goes in a tupperware in the fridge and ready for me to use in meals throughout the week! I use the chicken on salads, in soups with rice or sweet potato for a post workout meal or just out of the container when I’m hungry. Another great way to use the chicken is to mix it with a bit of Greek Yogurt, lemon juice, maple syrup and diced walnuts for a healthified chicken salad. 

Another famous way to whip up a delicious chicken salad is 

Avocado Chicken Salad

  • 1 cups shredded chicken
  • 1/2 avocado
  • 1/4 tsp pepper
  • 1 tsp lime juice
  • 1 tsp fresh cilantro
  • 1/4 cup plain Greek Yogurt 

Mix all ingredients in a bowl and store in the fridge!

Thai/Chinese: Any chicken or steak dish with brown rice and sauce on the side to add at my own pace. I have a garlic and onion allergy and most sauces are laden in those two ingredients which is why I always get it on the side!

Salads/Sandwiches/Bowls: Some favorites nearby include Bgood (I love the kale salad with a turkey burger or regular burger on top or the Kale Quinoa Bowls) And Sweetgreen ( usually make my own salad with lots of goodies!) 


Have you guys ever seen that show on Food Network “Semi Homemade” with Sandra Lee? Well I have to say that her recipes were not that appealing (to me!) but the concept behind her show is phenomenal. Half home cooked meals with the idea of saving money and still feeding the whole family or group of people. I guess my focus with my own semi homemade meals wasn’t to save money BUT you certainly could! These are dishes that I can throw together in under 8 minutes because all it takes are a few ingredients that I always generally have around.

Chicken or fish+ Marinades=quick dinners (and leftovers!)




I always have some sort of pre bottled marinades or dressings in my fridge. I can’t eat many of them because I have an intolerance to garlic and onions BUT if I just use it as a marinade on fish or chicken and not a dip, then I don’t have a reaction! When I don’t feel like making my own marinade and have fish or chicken or turkey all ready to go, I simply throw some of it on the protein, maybe add some mustard and throw it in the oven for about 10 minutes. This to me isn’t really cooking and its super easy. I usually make some food for the next day, or get some work done or sit on the couch and just chill while this cooks away! 

Some of my favorite marinades:


Another Quick meal option that is semi homemade and only uses 1 skillet is EGGS! Eggs are one of my ‘go-tos’ when I really don’t want to spend a lot of time in the kitchen. I get my fat, protein and of course so many ways to make them that I haven’t once gotten sick of eggs yet! One of my favorite ways is over medium cooked in a bit of coconut oil with salt and pepper. Take that same pan and stir up whatever veggies are hanging around the fridge and BOOM. Dinner. Sometimes I top it with parm or goat cheese depending on how I’m feeling. 


Another egg recipe that is one of my FAVORITES and super easy involves smoked salmon

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Smoked Salmon And Eggies

Serves: 1


  • 3 whole eggs
  • 1/2 T olive oil or coconut oil (I love coconut oil for the flavor)
  • 1/3 C chopped frozen spinach (can use fresh, just double the amount)
  • 1/3 C chopped fresh green pepper (can use any color you like)
  • 2 oz smoked salmon
  • 3 button mushrooms, sliced lengthwise
  • salt and pepper to taste
  • Optional add ins: Basil, oregano, dill or thyme


  • Crack 3 eggs in a bowl and whisk well with a fork. Set aside
  • Place a skillet over medium heat and toss in the spinach and peppers. Cook for about 7 minutes, tossing throughout or until golden brown. In the last minute, throw in the mushrooms
    In that same pan, add a bit more oil of choice and pour the egg mixture over the vegetables.
  • Cook on medium-low heat for about 5 minutes or until ready to flip
  • Flip over, let cook for 1 more minute and serve hot

Another method I love is eggs over Medium


Over Easy: This method of cooking eggs comes in handy when I don’t have a whole lot of time in the morning but still want to make a delicious and nutritious breakfast. Over easy eggs do not take a lot of time and are pretty easy to get the hang of after practicing a few times. I take 3 eggs and slowly crack them into a greased skillet (with olive oil or coconut oil). Once the white starts bubbling a bit, I flip over the eggs and let them cook for a mere 20 seconds. Done!

Frittata: I have been making frittata’s because they are great to make in a BIG batch, cut in portions and keep in the fridge to grab and go. I have been taking 6 eggs and mixing them with any and all veggies and extra protein I have on hand. The other day I made a frittata with 6 whole eggs, chopped frozen spinach, red bell pepper and diced asparagus. I beat the eggs, added the veggies and poured the mixture into a greased (with coconut oil) loaf pan. I baked it at 350 degrees for about 40 minutes. Once it was done, I cut it in half and there is breakfast for two days! (served with some fruit and avocado slices)

And of course there is always SMOOTHIES! Quick and easy and again, the variations on how you can make these are endless. Here is a recipe:


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Another favorite of mine is my sweet potato protein smoothie!

Sweet Potato Protein Smoothie

  • 6oz or 1 small container of plain Greek Yogurt
  • 1 Small sweet potato (cooked)
  • 1/2tsp cinnamon
  • 1/4-1/2 tsp nutmeg (or you could use pumpkin pie spice!)
  • Spinach (not pictured but recommended if you want to get your greens in!)
  • 1C almond milk
  • 4-5 ice cubes

Blend and enjoy! This is one of the simplest, easiest, ‘cooking free’ recipes!





Avocado Toast:

Its simple really. Toast some bread. Top with avocado. Sea salt, sesame seeds, pepper. Whatever you like! Done. I eat this a few times a week on the go!


 A Giant salad

At least two nights a week, I make myself a BIG salad for dinner using ingredients I always have on hand in the fridge. 

I start by choosing a base of about 3 cups of greens:  

  • spinach
  • Mesclun
  • Arugula 

Then I add in about 3-4different veggies such as 

  • Peppers
  • cucumbers
  • Eggplant (roasted and chilled in the fridge)
  • Shredded carrots
  • Zucchini (roasted and chilled in the fridge)  
  • Roasted fennel (occasionally have in the fridge)
  • Beets 

Then the ‘Fun’ stuff

  • Avocado
  • Dried cranberries
  • Goat or parmesan cheese
  • Slivered almonds or walnuts
  • Add a simple whole-grain or serve it on the side
  • condiments like mustard or hot sauce, hummus, tzaziki, dipping sauce of choice

Then the Protein

  • Chicken 
  • Ground turkey meatballs
  • Grilled steak
  • Ground lean beef
  • Roasted salmon
  • Shrimp
  • Tuna (from a can or packet) Great on the go!

Then the starch (if you choose!)

  • Butternut squash
  • Quinoa
  • Brown rice
  • Farro
  • Roasted sweet potato

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A Loaded Potato

Spuds are one of the easiest and healthiest ways to eat a semi home cooked meal with lots of delicious topping ideas. Throw a potato in the microwave and top with ingredients like diced chicken and peppers and drizzle of pesto or almond butter, cinnamon and 1 whole egg. The combos sound weird but it is so easy to throw together when you don’t feel like cooking!

Overnight Oats

A classic recipe that requires you to open a jar and throw in ingredients. 

  • 1T chia seeds
  • 2T almond milk
  • 6oz plain Greek Yogurt or 3oz yogurt and more almond milk
  • 1/2 chopped banana
  • 1/4C oats
  • 1T unsweetened coconut
  • Top with  nuts or fruit or coconut oil!


Cinnamon Chia Overnight Oats


  • 1/2C raw oats
  •  1C almond or coconut milk
  • 1T chia seeds
  • 1/2C chopped banana or berries or mixture of both
  • 1tsp cinnamon
  • 1T chia seeds.

In conclusion


you can see that there are SO many options to eat even when you don’t want to cook. Too often I hear clients  saying they can’t cook or don’t have time or simply don’t want to so that forces them to resort to more fast food options that may not be the best choice for their goals and their health. Just because dinner is called dinner doesn’t mean it has to be ‘traditional’ who says you can’t make a protein shake at dinner or eat overnight oats (prepared the day before?) On that same note, who says breakfast has to be eggs and/or oats? Why not have chicken and vegetables in the morning if thats what is convenient and what your body is asking for. The one takeaway here is that there is no gold standard. We are all different, built different, move different, have different needs and have to embrace that.  

Eating well doesn’t have to be brain surgery, in fact is is SO simple to do and you can start by adapting some of these ideas in your next meal plan. Stock your fridge and cupbords with options. 





8 Tips To Regain Your Lost Motivation And Love Your Workouts!

8 Tips To Regain Your Lost Motivation And Love Your Workouts!

Raise your hand if you get bored with your workouts every now and again. Yup. It happens. It may even be hard to come to terms with this fact because you LOVE working out. You LOVE going to the gym and sweating and working hard and lifting heavy, doing yoga or whatever it is that you do.

The truth is, we are human! There are going to be times in your life and times throughout the year where you just don’t have that desire or pull to do your workout. I am a true believer in doing things that excite and challenge you when it comes to your workouts. They should invigorate you, motivate you and keep you excited for the next session.

I’ll admit it. There are times I’m lacking something; maybe its inspiration or fun or challenge or something NEW. Its not necessarily that I want my body to change; its that I want to be PSYCHED to exercise and I just am not in the moment. The trick with loss of motivation and excitement with you workouts is that you have to realize that this is something that is easily fixable! I sometimes get that fear of ‘omg, I’m not inspired and I will never workout again ahhh” as if I would fall completely off the wagon. The thing with that thinking is that I know that will NEVER be me. My body is so happy when it moves. I just have to find out what will really spark my interest this time around. Here are some of my favorite tips for regaining that lost motivation. Take a look and try out 1,2 or all of them to see what new inspiration you uncover!


Incorporate New Tools/Classes/Equipment into your workout

I have gone through such phases with my own workouts and I love to bring these to my clients because I never know what will really get them to say “I LOVED this, Naomi” There are some really fun and different tools that you can try if you have available to you like:

Simply incorporating new tools into your program may really spike your interest and get you to learn more about it. You never know what your body will respond to and how much your training can change by just trying something new.

Kettlebell Swings


Slider Lateral Lunges

Full Body Workout

Try POSITIVE Thinking

You may be rolling your eyes at this one, but changing your outlook can be as easy as flipping a switch. Its the difference between I HAVE to exercise and I GET to exercise. Realize that your abilities are a gift. You are able to push yourself. You are able to get out of bed and engage in something that makes your body feel amazing. There are so many people who don’t have this luxury for a number of different reasons and wish everyday that they could do something as simple as go for a jog. Your lost motivation may just be due to the fact that you are hard on yourself. You aren’t getting in enough milage, you aren’t lifting enough weight, you aren’t able to get through your whole workout. Once you stop beating yourself up and recognizing the amazing things that you are doing to reach your goals, your mind, outlook, energy and workouts will change as well.

Set a Goal.

I am a HUGE advocate of this. It may be a reason why I competed in 5 shows over the course of two and a half years. I LOVE having something to look forward to and to push myself toward. If you aren’t sure what goal you want to achieve, I encourage you to sit and make a list of everything that you enjoy when it comes to physical activity.

It doesn’t have to be complicated.

It doesn’t have to be expensive.

It doesn’t need to be fancy.

It doesn’t need to be far away.

It doesn’t even need to be competitive. It can be something for you.

Sign up for a race, fitness competition, enter a transformation challenge, take those jeans out that you want to fit into. Find SOMETHING that makes you so motivated to get out of your bed every morning.

Talk to Someone Who Did It.

Network. Life is so much about the interactions we make every single day. I love the days that I have a conversation with a new member at the gym or co-trainer that I normally don’t chat with to see what they’re all about. I tend to be a very open person because I love hearing other peoples stories. Most of the time there is some connection that brings us together and if not, it is so interesting to me to learn about something new. I get so inspired daily by the stories that I hear from clients.

I remember before I started competing, there was a girl at my gym who I KNEW was training for a show. She had her CSF bag and always came in, so regimented and focused. One day, I went up and struck up a conversation with her about what she was doing for her workouts. She began to tell me she was training for her first bikini competition and told me all about Cathy Savage Fitness. It was there that I was inspired like I never had been before to sign up. I literally went home that night and signed up for the program, knowing I would too be competing in my first bikini show in the near future.

All I can suggest is to not be afraid at all. Don’t hold back. Most people want to talk about what they do, especially if its something they are passionate about. They want others to love what they love.

Surround Yourself With Like Minded People

There was an indescribable feeling the very first time I walked into my first Exercise Physiology class in College. I was seated in a class, within a major that I CHOSE. Every student in that room had a purpose for being there. It wasn’t a general education class like art history or Anthropology that I was forced to take to fill requirements but rather a class that I wanted to take to further my studies in a field that I was so passionate about. I always felt a sense of calm when I was surrounded by my classmates knowing that they wanted to be there just as much as me. They asked questions, engaged, participated and worked together. It motivated, inspired and started a fire of passion within me.

I got that same feeling the second I walked into the CSF studios back in 2011. I was so nervous, I sat in my car for 10 minutes before getting out. When I walked into that studio and saw the amazingly fit, beautiful and powerful women, all whom had a passion for the competitive sport, leading a healthy lifestyle and fueling right, I knew I was at home. 

The motivation you may just be seeking could be as simple as surrounding yourself with more of those like minded people. If you are training for a race, sign up for free runs at your local gym or sports store. Talk to as many people as you can because you never know if they have that same passion you do! If you love yoga, you KNOW how good it feels to meet someone who also loves practicing. If you make a date with a friend to take a class or workout together, you KNOW you will always show up. 

If you’re looking where to find these ‘like minded people’ just take a look at your gym, your first 5K, the health foods store, the farmers market, free fitness events in your city, in Spinning class and just about any place where fit and healthy people tend to frequent to support their lifestyles-even healthy restaurants! 

Take a Break

Its hard to REST. I know. Mentally, this is the hardest thing for me to do. Tell me to NOT workout? Whhhattttt. But yes. It works and it is SO needed. When we workout, we are constantly putting our bodies in a stressed state. Some may be experiencing overtraining without even knowing. 

Extra fatigued? 



Hard to focus? 

Step away from the gym to clear your mind. If doing that is truly not something that you can do, try taking walks outside or resorting to vinyasa yoga. Try something NEW besides exerting the body to its max. 

Another way that you can take a bit of a break without taking a FULL break is to just decrease the frequency of your sessions; workout less. If you are used to a 5 day body part split, try out a 2 day full body workout and during those two days that you are NOT lifting, go for a walk, work on some mobility or spend some time foam rolling.

Shorten Your Workouts but Increase the Intensity

There is no better feeling knowing I worked my butt off twice as much as someone in half the time. The higher intensity, shorter duration workouts have their time and place in any workout program. During exercise we burn both carbohydrates and fat but depending on the type, duration and intensity we burn different amounts of both. When workouts are short but intense, this creates more of a fat burning enviornment meaning its a win win for fat loss! Another benefit to shortening your workouts is that you will NOT be bored. 1 type of workout I personally love is creating a timed circuit. I dont have any time to look at my texts or check instagram. I set up my timer, leave it in front of me, throw my headphones in and work my butt off. I don’t touch my phone unless I need to take a breather or grab water. Other than that, there are no distractions, I am done in 20-30 minutes and I am off to the rest of my day.

Another benefit to more metabolic styles of training is that you will increase your cardio capacity and improved hormone profile. If you were to engage in more metabolic styles of training for a couple times a week, this will elecit a greater hormonal response and will promote a greater amount of lipolysis (fat loss hormone’)


  • Set a timer for 50 sec work/10 seconds rest.
  • Repeat the following circuit 5x through
Thruster with two KB or DB 10-25 lbs
KB swings 12-20 kg
Burpee with shoulder tap at bottom NA
Renegade Row to double KB clean (or just Renegade row) 10kg-14kg KB or 10-20lb DB


Set a timer for 45 sec work/15 seconds rest.

Repeat the circuit of 10 exercises 2x or 3x through.

Burpee with push up at bottom Side plank dips (left)
Narrow and wide squats Side plank dips (right)
Suitcase sit ups High plank jacks
Reverse lunge with hop (left) 4 high knees/4 mountain climbers
Reverse lunge with hop (right) RKC plank hold

Be YOUR Best

Whatever it is that you are doing and that you enjoy doing, stop trying to be perfect and compare yourself to anyone else.  I always hated seeing women at the gym able to do things that I couldn’t do. They looked better, seemed happier, had a better workout, had their shit together more than me. Why did I ever think this way? I had no idea what was going on with them. I judged both them and myself. Then, after a while, I began to be more comfortable in my own skin than I ever had before. it took me years to be OK with skipping a workout or not necessarily having a plan or trying a new class that I would always sit and judge. Life is about trying everything that is thrown in front of you. I no longer wanted to live in a cookie cutter. I wanted to have new and crazy goals, workout with new friends, try new equipment and just be my best self. 

Stop looking at Instagram models and people you wish you were.

Stop thinking you wish you could have her abs. And her butt. And her arms. 

Stop the self hate and start the self love.



I hope you enjoyed these tips. NOW….go kill it





Current Favorites September 2015 Edition

Current Favorites September 2015 Edition

Sometimes I get obsessed with certain things; a food, a workout, a piece of clothing, a show. There are so many things out there that turn on our attention and grab it so much that we want to share it with the world. Well, here is my list of things I am currently crushing on big time. Beware because it is quite random. It ranges from food stuff, to make up stuff to other stuff. ENJOY!



I meannnn….how could these NOT be good. I am not here telling you that they are the most healthy thing in the world, but they are so fantastic (to me) They are sweet but not too sweet and perfect for a little treat to cure that sweet craving. I love Larabars because they contain ingredients I can pronounce with no fake crap. My body doesn’t do well with any article sweeteners so its hard for me to have the processed protein bars too often. This flavor along with the cashew cookie and coconut are my favorites right now!


After attending the elite coaching seminar  I have a whole new appreciation, brainful of knowledge and love for the pull up. This coaching seminar brought together some amazing coaches in the industry (personal training, physical therapy, strength and conditioning, business) with a hands on and lecture component to further our base of what we do; coach clients. 

 I have always been scared of it.; probably because I have never been good at it. What makes a good coach great is being able to teach someone how to do something they suck at. Its about providing the necessary tools to enable them to feel empowered and knowledgeable about trying something they probably have been shying away from because it doesn’t fit the realm of their comfort zone. Not only did I walk away with a motivation for myself to perfect the pull up, but I also made a promise to myself to share these tools with my clients (especially female)

I have been obsessed with everything pull up. The lats, the regressions, the core component, band assisted, you name it-I have been incorporating something pull up related almost every single day.  In order to get better at something you must practice all of the time. “I can’t do a pull up” is something I hear every single day from my female clients. I don’t like the word “can’t” it means that one will never be able to; and the pull up is certainly something that most people can do if trained properly. In order to do a pull up, you must train to do a pull up. 

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Screen Shot 2015-08-31 at 2.18.56 PM

I am currently obsessed with this playlist on spotify. There are few playlists that I find that are transitional for me meaning; I can get pumped and workout to it, I can do with it on in the background and I can do really anything and I will enjoy pretty much every single song. I discovered this playlist from a client and I am always listening to it, or an identical playlist. Its chill yet upbeat, relaxed yet invigorating.  The difference between tropical house and deep house is that this music has way more uplifting beats and often more pleasant than the darkness of deep or underground house.  I realize that music is extremely personal and thats what makes the world go round! You may check out this playlist on spotify after you read this post and think I’m nuts. Im okay with that. Its my list 



I absolutely love salmon! If you follow me on Instagram or Facebook, you know that I post recipes and my food and lots of it includes fish like salmon, tuna, shrimp. You name it. I get bored with salmon and was interested in trying to cook it in a ‘new to me’ way. I looked up this recipe for cooking it in the skillet, with the skin on and it was SO fantastic. I fancied it up to make it my own, but followed the guidelines as to how to cook it properly with the skin on. 

A delicious, flavorful way to cook salmon and make the skin crispy, and delicious.
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  1. 1/2lb salmon
  2. 1-2T high heat oil (I used hazelnut)
  3. 1/2T finely chopped ginger
  4. 1T himalayan sea salt or kosher salt
  5. pepper to taste
  1. Clean the fish very well and make sure it is VERY dry before any cooking. I used a paper towel and kitchen towel to ensure it was bone dry.
  2. Sprinkle the salmon skin with the salt and let it sit for about 5-6 minutes. This will pull the moisture out of the fish and you will notice some beads of water form.
  3. Pat the fish dry from the excess moisture
  4. Get a pan that is NOT nonstick and heat it on medium
  5. Pour your oil on the pan and wait a few minutes until the oil is hot (you can throw some water on it and it should sizzle)
  6. Place salmon SKIN SIDE DOWN once the pan is hot
  7. You can now add the ginger or any other seasonings you'd like
  8. Cook the fish for about 6 minutes with the skin side down or until your liking and then flip it for an addition minute or so. (I like mine undercooked)
  9. Serve immediately and enjoy!
1 Fit Foodie


I have a small obsession with eye brightener. If you look in my small makeup bag, I have about 4 different ones right now. This right now, is by far my favorite. It was ALWAYS out when I went to Sephora and then one day, it was stocked and I grabbed it because I heard amazing things about it. The BECCA Eye Brightener It has a bit of a shimmer to it and a light pink tint that really brightens up the under eye area. If you have bags; GONE! It is a creamy consistency and a little goes a long way! I have had mine for about 4 months and only about half way through it (And I apply it everyday) I also love it because it lasts ALL DAY. Literally, even through my workout when I’m covered in sweat. Its small and easy to throw in your make up bag and runs about $29 but totally worth it!


My vice. I always have my nails done. its something I love and something I don’t think I will ever give up. No matter what time of year or whats going on, you will probably always see me with something on my nails. Recently, I have been into the shellac manicure because they last longer especially when I’m grappling weights and kettlebells all day. This color is one of my recent favorites; its called “Suzi shops and island hops” Its OPI and its a nice summery pink! Something to note if you do decide to get shellac and a little tip as to how my nails stay strong and healthy throughout is I never peel it off myself. I always let them take it off the proper way. 



Especially eating them as my carb post workout. Tough workouts induce the breakdown of muscle tissue which is repaired through post workout nutrition. I make it a priority to put adequate and delicious food into my system after a tough workout and always choose some sort of starchy carb post strength workout (potatoes-white or sweet, squash, quinoa) and lately I have been all about cooking potatoes this way! I slice a whole white and whole sweet potato realllllly thin and then spread it out on a cookie sheet at 450 degrees for about 20 minutes (sprayed with olive oil and sea salt)



I have been using 1 teaspoon of Maca powder in my morning smoothies every morning and just love it. Maca has been known to be somewhat of an aphrodisiac boosting sex drive and overall health. It is also great for boosting fertility in women, increased stamina, energy and daily functioning. Maca definitely provides a bit of an energy boost and that feeling of ‘IM UPPPPP’ which is just what I need in the morning most of the time. Another benefit of maca is its relatively high amount of absorbable plant-based nutrients, including protein, fiber, calcium and magnesium, among others. It is chalky and pretty terrible tasting on its own, but you can’t even taste it in a smoothie! I just use 1 teaspoon a day!



I have some major (diagnosed) food intolerances that force me to stay away from certain foods/food groups. I can eat these foods that I know I shouldn’t, however I know that I won’t feel too hot afterwards. I was told about taking a digestive enzyme from a co worker of mine to alleviate any symptoms I may experience after eating a meal where some of the ingredients normally wouldn’t sit too well.  (namely; onion, garlic, leeks, apples, pears, snap peas, processed breads) When we eat food, our bodies absorb nutrients, not food and in order for our bodies to absorb these nutrients, the food we eat has to be broken down into proteins (amino acids) If we don’t have enough digestive enzymes in our bodies, they have a hard time breaking down food and thus absorbing it and/or digesting it. This brand of Digestive Enzyme has helped me tremendously when it comes to gas/bloating and overall digestion of food. I take it right before I eat, although you could take it around 30 minutes of eating before or after and should be good to go!



You guys. My favorite TV show right now. I have taken improv classes and if you know me, you KNOW that this show is my kind of humor. I can watch this show and laugh out loud (alone) and there has only been one other show that has happened with; FRIENDS. I would be Amy Phoeler in a second life so if you want to laugh and watch some mindless Netflix, get on this train.




I have posted about my shrimp ceviche before and ever since I made it that one time, I have craved it…soooo I made it again. and again. Just a couple more times 

Shrimp Ceviche
Serves 1
This is an amazing, refreshing, low calorie fish dish that takes about 10 minutes to prepare. It does require some marinating time, so if you want to eat it the day of, think about making it in the morning and then it will be ready for you in the evening!
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Prep Time
10 min
Prep Time
10 min
  1. 1/3 lb fresh shrimp, deveined and clean, cut into small bites.
  2. 1/4C fresh chopped cilantro (can use other herbs if you do not like cilantro)
  3. Juice of 5 fresh limes
  4. Juice of 1/2 fresh orange (can you grapefruit)
  5. 1/4C diced avocado
  6. 1/4tsp salt and pepper (to taste)
  1. Squeeze the juice of 5 limes into a medium sized bowl.
  2. Add in clean, diced shrimp and mix well
  3. Add in peppers, cucumbers, cilantro, avocado, salt and pepper
  4. Mix well and let it marinate in the fridge for at least 1 hour and up to overnight
  5. ENJOY!
1 Fit Foodie

Maximize Fat Loss-A Complete Weekly Workout Program FREE!

I remember the days that I would spend hours in the gym. Don’t get me wrong-There is sometimes nothing that I love more than taking my time with a workout, focusing with intent, having a plan and hanging in the gym. These days, however-I find myself spending a lot of time in other areas of my life; socially, mentally, work related and… life! Having a cap on my workout time has completely changed not only my physique and my energy levels, but the higher intensity, shorter duration workouts keep me focused, looking forward to my workout and challenge my body by pushing it to the max when I need to and resting when I need to. It is about balance and listening, while pushing for that threshold leaving my metabolism high, body feeling sweaty, energized, hungry and lean. 

With that said, a key to fat loss is staying consistant. You want your body to be so used to these workouts so it is burning fat when you are simply sitting at work or at the grocery store. The high level of frequency ensures a consistently elevated metabolic rate, a tremendous and constant surge of EPOC (Excess Post-exercise Oxygen Consumption) and the resultant boost in the rate of energy expenditure that accompanies those things. A combination of high intensity workouts (I prefer full body) That are a mix of cardio AND strength with active recovery such as yoga is an optimal weekly routine to get you on track!

So You Want to Maximize Fat Loss?

Plain and simple; if you are looking to maximize fat loss, you have to be performing work that is physically demanding. You must get out of your comfort zone for a bit. When you are pushing yourself past the point of comfort, this is where the changes will happen. You won’t be there long, but it will be tough! Instead of hopping on a treadmill for a 30 min jog between 6.0-8.0 speed where YES, you are covered in sweat but stayed at a lower intensity, try pushing yourself through some of these workouts that I share below for more high intensity effort! BONUS: You will be finished with your workout sooner and reap the benefits of fat loss! WIN WIN!  Main point: PUSH IT! 

What about the ‘FAT BURNING Zone?

You may be saying to yourself that the ‘fat burning’ zone is where the changes happen; meaning staying at a steady state pace for 30 min, keeping the heart rate moderate. How can you really lose fat if you’re working harder than your  fat burning zone? Well, yes you will be out of that zone but this is where the glycogen depletion will happen with your high intensity training. During this, you will be tapping into your fat store and use it as energy. Not only is this true, but with higher intensity work, you will create that after-burn effect where you will continue burning calories most of the day whereas with low intensity exercise, your body doesn’t continue burning past the ‘work’ 

So Where Is My Weekly Routine?

In today’s post, I want to share with you how you can schedule your weekly workout routine to optimize fat loss, recovery, FUN, minimal equipment and still have a life through it all! These workouts are designed for you to be in and out of the gym in under an hour (with warm up and cool down)

Here is a sample schedule of what your weekly workout routine could look like for optimal fat loss. 

The workouts for each day are Below:

MONDAY 30 min full body workout (kettlebell/dumbbell strength and cardio)
TUES 20 min sprints on treadmill or track
WEDNESDAY 30 min bodyweight complex
THURSDAY REST or walk outside!
FRIDAY 30 min strength based workout (barbell is used in my workout below)
SATURDAY Yoga or pilates or other active recovery (hike or walk or bike ride easy)

MONDAY- 3o min full body strength/conditioning workout

Set Timer for 3 rounds of 45 sec work/15 sec rest (this workout is 30 minutes total)

1) Kettlebell Goblet squats (12-16kg) I use 12-16kg
2) Standing alternating shoulder presses 10kg KB or 15-20lb DB
3) KB double arm swing 16kg
4) Push ups with T twist  
5) 1 Arm swings I use 12-14kg
6) Rev crunches (keep knees at 90 degrees)  
7) Reverse lunges holding KB or DB I use 10kg in each hand
8) Elbow plank tension hold (tighten everything from head to toe!)  
9) Kettlebell 1 arm alternating bent over row I use 12kg KB
10) squat jumps (or bodyweight squats)  

TUESDAY-Treadmill sprints

Hop on a treadmill and complete this workout below. These are some of the speeds and inclines that I use and it is definitely not a beginner workout! As always, I want you to adjust the speeds and inclines as you need to complete this! Taking a peek at it, it may seem really intense, but remember it is 20 minutes! You should feel gassed at the end of it. A true sign of a HIIT workout is that you want to jump off and stay off at the end of it!  You can stay on the treadmill and cool down with a walk at 5.0 incline, 3.6-4.0 speed for 10 minutes. 

0-3 6.o 1.0 (Warm up)
3 to 4 9 2
4 to 5 3 2
5-5:40 10 2
5:40-6:30 3 2
6:30-7:00 10.5 2
7:00-8:00 2 2
8:00-9:00 9 4
9:00-10:00 2 4
10:00-10:40 9.3 4
10:40-11:30 2 4
11:30-12:00 9.8 4
12:00-13:00 2 8
13:00-14:00 7 8
14:00-15:30 2 8
15:30-16:10 8 8
16:10-17:00 2 8
17:00-17:30 9 8
17:30-18:30 2 10
18:30-19:00 9 10
19:00-20 2 15

WEDNESDAY-30 min bodyweight complex workout

Today is a full body complex workout using just your bodyweight! One of my favorite workouts because you can do this anywhere! This workout has a few parts to it so read closely!


You will be doing this as an ADD ON workout. This means that you will complete exercise 1. Then add on exercise 1+2. Then add on Exercise 1+2+3. By the time you get to the last exercise (the sit ups) You will have completed the first exercise 7 times. 

It should take anywhere from 8-15 minutes. I want you to push as much as you can and rest when you need to!

Bodyweight Rev cursty lunges x10
Bodyweight squats with 2 pulses at the bottom x10
Push ups with a twist into a side plank x10
High knees x30
Bicycle crunches x30 each side
High plank shoulder taps x20 each side
Full knee to chest sit ups x20


You will go through this circuit 3 times completing a different number of reps each time. Go through it first completing 20 reps of each exercise. Rest 90 sec and then go through it again completing 15 reps. Rest 90 sec and then go through it again and repeat each exercise for 10 reps

20-15-10 reps! Rest 90 sec in between the giant set!

High plank knee to elbow
Lateral lunges (alt sides)
High knees x30
Russian twists
Mountain climbers
Plie squat (add a jump if you want)
Triceps Dips

Part 3 

TABATA! Set a timer for 8 rounds of 20 sec on/10 sec rest. Go through it twice for a total of 4 minutes!

High plank jump feet in and out
Side plank twist (left)
Side plank twist (right)
180 jump squats

FRIDAY-30 Min strength based workout (using barbell)

Set a timer to 30 minutes and go through this workout as many rounds as you can! Be sure to pay attention to form and choose weights that are challenging for you, however you are able to complete with good form! I would suggest setting up your area before you get started so everything is close to you! You can always do a DB floor press if you don’t have a bench, and a bodyweight single leg glute bridge in place of the back elevated hip thrust!

Barbell Deadlifts 8 reps
DB back row (alternating while standing hinged) 8 reps each
Back elevated hip thrust (single leg) 10 reps each
Alternating DB chest Press (flat bench) 10 reps each
.25 mile run as fast as you can  

And there you have it! This is just a sample of what a typical week looks like for me these days. I keep the workouts simple and always change it up, but something very similar to this is my workout! I have seen greater results in keeping my workouts short, intense and minimizing low intensity cardio. This weekly workout routine is designed to keep your Exercise post oxygen consumption HIGH and transforms your body into a fat burning machine.  Now with all of this ‘fat loss’ talk, keep in mind that workouts are just a piece of the puzzle. Remember that slow and steady wins the race and changes won’t nor should happen overnight! Trying out the program above is a wonderful start when it comes to exercise, but also be sure to tap into your diet, and mental health as well!  There is beauty in DOING LESS when it comes to everything surrounding fat loss


Train Smart. Eat Smart. XO




PURA VIDA-The Trip Worth Waiting For

PURA VIDA-The Trip Worth Waiting For

I took a leap. I booked a ticket, hotel and a car. I had a travel buddy and a destination. What we would do, who we would meet, experiences we would participate in-these were all unknowns. 5 years ago, I would have laughed at the thought of going on such an unplanned getaway. I needed a list of where we were going, when, how, who, what time and what I was eating. The thought of traveling without structure alone would have given me anxiety

And now, I sit here and just got back from one of the most life changing trips I have experienced;  and it had everything to do with timing. They say that timing is everything when it comes to most things in life; in the workplace, in your relationships, in opportunities that arise. If something is not meant to be-it’s not the right time.

Flexibility in my life is something I have always struggled with from an early age. I love control. I love having control in my life and in situations that arise. If I wasn’t in control, I would feel out of my body, anxious, on edge, nervous, and most of all fearful of what would happen. I never truly trusted my body or my mind if I wasn’t 100% in control all of the time. After competing in 2 shows, I had a sense of feAr that I would never be able to look like “that” again. I became disordered in my eating patterns, turn down even healthy food if it wasn’t planned in my day, turned down social situations and only focused on myself, my workouts, my daily routine of food prep and sleep.

I may have looked amazing, but I was hurting inside and was one of the unhealthiest mentally I had ever been. My disordered and strict lifestyle led me over the edge of stress which landed me straight in the hospital undergoing the most serious surgery of my life. Seeing my life flash before my eyes was a wake up call that no matter what-I was going to be in a new relationship with my amazing, beautiful, strong, talented, passionate, driven, and whole self.

My surgery as horrible as it was, forced me to take a deeper look into what is the meaning of happiness? Is it the way I look? The way others see me? Where I live? What I wear? I came to the conclusion that my happiness is none of these things. Happiness is something deep within that no one else can judge you for. It is what gets me out of bed in the morning. It is enjoying providing an outstanding service to my clients in improving their lives through movement and health. It is reaching a wide audience and challenging them to see what makes them

I took this trip in the midst of my crazy schedule, non stop city life and at a time in my life where I was not feeling my happiest. I needed to get out. I needed to step outside of my daily grind and slow down. I needed to not think about a thing but “what time is it and do I have to wear pants” (seriously, we asked this a few times; had bikinis on of course :) ) I was finding myself stuck in a place that I truly felt scared I could never get out of. 

As a single female in my late 20s I am sure many of you can relate to feeling of “what and where am I going with my life” half of my friends are engaged, getting married, having babies and the others are single and dating and trying to“figure it all out” there is this overwhelming sense of “omg I need to do more and date more and be out and about more and always reach for something” 

I took a step back and thought about WHY I was having these thoughts? Why did I need someone else or something else to make me content with my life? I have numerous conversations with my amazing mother and she said something that resonated with me

“For a woman who has such an admirable and incredible sense of self control, how do you let others take so much power from you?” She was speaking of my dating life of course.

I recognized a pattern of letting others have this power over me and I was repeatedly finding myself in the same situations of reaching for something I didn’t even truly want. When I realized this abusive behavior I was putting myself through it became clear that I needed to change the way I saw myself. I need to see myself how others see me: happy, funny, incredibly passionate about my work, self sufficient, independent and with a zest for life.



My Costa Rica trip was planned back in March and it could not have come at a more appropriate time. I went with my friend and co worker, not knowing her for more than 4 months. I knew it would be life changing but I never recognized the quintessential, undeniable timing of this trip for both of us at this pinnacle our lives.

We had our flight, a car and a hotel booked on the most precious, secluded surfer town in Costa Rica called Playa Negra. We arrived to CR and began our hour drive to Playa Negra. We spoke no words but simply looked around at the greenery, the cows, the men working at the local bars, the women holding babies, the potted holed roads, shack like houses, next to scary living conditions but through all of that; the smiles. These people had a sense of ease, fearlessness and happiness that I had never seen before in almost all of the places I have traveled. They wake up and have each other. They take their time and appreciate the sun rising and setting each day and how grateful they are to have this life. While Waiting for our organic smoothies in the morning cafe, sipping on fresh Costa Rican coffee with steamed milk, we wrote in silence. Stress was a big focus for me.


The Lifestyle in playa Negra has an overwhelming sense of calm. I flashed to those times waiting for my coffee at Starbucks at 8:30am on a Monday and the woman in front of me taking a full minute to find her money and how agitated the line became. I would glance back and see 10 pairs of eyes glued to their smartphones. Can we not stand and wait for our coffee without being attached to social media? Can we not look at each other in the eye and say ” good morning” with a smile? Why are these things so hard for us to do? No matter what time or where, in Costa Rica everyone always had a smile on and would say “hola!” with meaning.

Overall I gained a sense of perspective from my travels. It was a time to clear my head and my thoughts and focus on the world around me. It was a time to hold no judgements.

We woke up with no plans every morning. We took yoga. On the beach. Literally. There is no better way to take yoga while listening to the waves crashing on the sand. My thoughts were few and far between. I had nothing on my mind besides that very moment of having the gift to be able to practice in another country, on a beach, with my friend. I focused on me which I rarely do and am even scared to do. I finally allowed myself the ability to let go and embrace whatever emotion came to me. 


Beyond the yoga classes, dips in the ocean, handstands in the pool and long walks in the afternoon rain, This trip gave me a lot of time to think about what I am looking for in my life. It is so important to me to reflect on what it is that brought me to this moment and continue feeling this sense of bliss and happiness when I returned home. I made a promise to myself to always put myself and my feelings first. I know what I want and now its up to me to stay true and go after it.



And you guys, I surfed. Holyyyyyy moly. No wonder surfers look so good! This is one sport that not only challenged my body physically like nothing I have ever experienced, but it challenged my mind as well. Immediately I was drawn to something way deeper than just the mere aspect of surfing the waves. The ability to ride a wave is not attainable without having a flexible and open body and mind. I learned quick that the ocean is something that I simply cannot control.  Our guide, Javier With Pargos Adventures was incredible! If you visit the area, there is no other guide I would choose.


I am so used to having control over every situation that arises-I used to be so rigid with my control that I would miss out on opportunities if I felt out of whack. With that said-there was no better time in my life to put me on a board in the middle of the ocean-how’s that for no control? Immediately I learned that I must go with the flow of nature and let the ocean move me. After every wave I got pushed off of and frustrated with-there was another one just waiting for me to try again. They never ceased. I could not pre determine how I would ride the wave, how I will get up, how I would feel when and if I fell-I could only try to become one with ocean and let it take me.

Surfing challenged me to be honest with myself and my fears.

It sounds corny and cheesy but the act of riding waves is much like life-you have to be able to constantly adapt and learn to let things happen. Much of life is out of our control and we are tested most when we get thrown things we aren’t prepared for. Will we come out on top? Will we learn from our mistakes. The first wave that I got up, I rode it all the way in and was engulfed in the biggest smile I was able to conjure up at that tense moment. It felt happy, relaxed, accomplished and like there was no other place that I needed to be at that very moment. My time was happening right then.

This trip opened my eyes to the world around me. Observing so many people who were so content and stress free forced me to think about my passion and drive for life. I woke up everyday with a smile and never questioned myself in a moment of nothingness. Back home I tend to get antsy; should I be doing more? Should I be out and about socializing? What am I missing out on. I hardly take a moment to breathe and enjoy my own company and my surroundings.


It’s ironic that being in a place where I was forced to be at ease and peace was the one place that I could finally visualize all of the incredible things I want for myself and my career in my future. There is no waiting. The time is now and the moment is now. Catch the wave and ride it in.

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I hope you all can learn a little something from this post and realize that your ultimate happiness is 100% in your hands. Change something, try something new, take a chance and ride the wave. 




Flexible and Realistic Food Prep Tips To Ensure You’re Not Living Out of Tupperware (Recipes included!)

Flexible and Realistic Food Prep Tips To Ensure You’re Not Living Out of Tupperware (Recipes included!)

You get to the gym. You kill your workouts. You reap the benefits of the physical activity and love every minute. Do you ever get frustrated because the nutrition portion of fat loss can be sooo exhausting? Prepping food and taking the time to set meals aside, grocery shop, constantly be packing food can all of the sudden dominate your life. I don’t know about you-but I am all about spending minimal time doing prepping anything and maximal time enjoying life outside of the kitchen and gym. 

I remember when I first began competing, my life all of the sudden became way more than just the workouts. I was in the grocery store and kitchen in most of my free time. I am not regretting any of that time I spent prepping food, however I did get to a breaking point and spent years figuring out ways to have a life besides prepping my food in the kitchen. 

I didn’t just have ‘sunday food prep day’ which is what I hear a lot of competitors and people do these days. I spent almost everyday prepping some sort of food. It was all labeled and separated in baggies or tupperwares in the fridge and god forbid I ate something that wasn’t ‘on plan’ and I became filled with food guilt. 


All of my food everyday looked like this at one point

The problem with spending most of my time focused on and food prepping was that when I was in the real world (which was most of the time) I would get a sudden fear of ‘but this isn’t MY food’ I am going to be somewhere where I didn’t cook my own food;

How do I know what it is? 

How it is cooked? 

Is it the right number of ounces? 

Everytime I was put in situations where food was out of my control, my anxiety set in. It was in my kitchen and in my fridge where I felt a sense of calm. The problem with this way of thinking is that it is NOT real life. 

Food prepping can be one of the best tools to help you reach your goals with fat or weight loss, however it can also be one of the most tedious, mind messing and time consuming tasks–so much so to the point where you will want to throw in the towel and say “screw it!–lets go to Chipotle” 

It took me years to find a balance between having healthy, delicious, flavorful options in my fridge at all times, AND still having a life with my friends, family, work and relationships. There were times that I found myself missing events on a weekend or avoiding social situations because I was ‘busy’ cooking (and really just wanted to avoid being forced to eat something out of my control) My life was literally cooking and packing food. 

Cooking and packing food. 

It was a cycle that I knew was not sustainable. 

I truly believe that part of what intimidates people about food prepping is that it WILL take up so much of their free time. I am here to share some tips that I have used over a couple years that are painless and mindless. You can still cook healthy food to have in your fridge, enjoy time with your friends and family, go to work on time, exercise, grab a drink with a co-worker, and you will not have to sacrifice anything.  When trying to lose fat or weight, having healthy options on hand is extremely important but like I said, it shouldn’t take over your life. It should blend right in!



Cook multiple things at once! I usually mutitask everytime I put something on the stovetop or oven. If I am cooking in the oven, I will be cooking meat, hardboiling eggs (YES, in the oven! Just throw them in there and take them out after about 10-15 minutes) Roasting sweet potatoes, veggies, whatever you can think off, I make the move of the oven or stovetop at the same time


Multitasking eggs with vegetables in 1 skillet and veggies with sweet potato in another

2) Cook Grains in Bulk/ Prepare Overnight

This is one that took me a while to follow, for whatever reason cooking grains in bulk didn’t bode over with me well BUT once I started doing it I never looked back. Bulk cook grains like oats or quinoa and store them in the fridge so you can easily whip up breakfast or any other meal in 2 minutes.

Breakfast Quinoa: 1C cooked quinoa mixed with 1/2C of almond milk or coconut milk, 10 sliced almonds, 1T unsweetened cocoa powder, 1 scoop whey protein powder (optional) 1/3C frozen or fresh berries or banana slices, 1T chia seeds or hemp seeds. 

This other breakfast quinoa recipe

Cinnamon Chia Overnight Oats: 1/2C raw oats, 1C almond or coconut milk, 1T chia seeds, 1/2C chopped banana or berries or mixture of both, 1tsp cinnamon, 1T chia seeds.

Both of these recipes are SOOO easy and can be made/prepared even the night before. The overnight oats, you can also make with cooked oats and throw together in the morning if you don’t do it the night before. Try making them in mason jars and throw it in your bag to work the next day! Perfect for post workout as well! You can even eat it in the locker room while getting ready for work at the gym. 

 3) Staple Items

If you know me, you know my love affair with turkey and beef meatballs.   I make some sort of meatballs usually every week if not every other week. To me-they are a STAPLE and I find them so easy to be a part of my weekly food prep.  They are such easy way to get in my protein and also not have it be another boring plain piece of chicken. I use the multiask method when making these so I am always roasting up some veggies or potatoes or squash at the same time they are cooking away. 

Step 1: Buy lean ground turkey, beef or chicken. I usually go for 93/7 or 96/4 for leanness. I like to have some flavor when it comes to the turkey so that’s usually the 93/7 variety.

Step 2:  Decide what flavors to use. For the most part, I throw in whatever herbs I have on hand (usually basil, oregano or herbs de provence) with a combination of grainy or dijon mustard (about 2TBSP) salt and pepper

Step 3: Get fancy! This is when I buy a fun, new ingredient to try out to give the meatballs flavor. For instance in my curry meatballs, I threw some sliced apple in there. I have made Asian style meatballs with soy sauce, fresh chopped ginger and fish sauce.  There is no rule that says meatballs have to be italian style or boring. Get creative! Throw in scallions or onion or fruit such as blueberries or dried cherries. The sweet and salty combination is DELICIOUS and may surprise you! I have some recipes listed below for you to try!

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4) Make Lists:

Don’t go to the grocery store without a list. If you want to be efficient in there and get what you need, prepare ahead of time-even if it’s jotting down on you cellphone what you need to get. If I DON’T do this, I always end up spending way too much money and always forgetting some essential item I needed, in addition to getting things I certainly didn’t need. I have a grocery list (click the link below to get my list!)


There are always staple items such as fruits and veggies that I get every week. Things like peppers, zuchinni, spinach (for smoothies and salads) Frozen berries and bananas for smoothies, baby carrots, brocolli. These I will ALWAYS get every week. Then I think about protein; what do I already have frozen in my freezer that I can take out to defrost? I always have on hand chicken sausages if I am in a pinch and don’t have meat pre cooked in the fridge. I just take one out and pair it with veggies or sweet potato or both. If there is chicken on sale such as buy one, get one free, I ALWAYS get it for the freezer. 

Next, I think about cuppoard items like balsamic vinegar, mustard, oils, nutritional bars, nut butters-what do I need and what can I get to keep the variety in my kitchen.


Grocery Haul

 Some weeks I use generally coconut oil to cook and others I use olive oil. I always think about variety when it comes to my food. The same goes for fruit. Some weeks I’ll use blueberries, others I will use strawberries or kiwi! 

5) Utilize One Pan with Multiple Flavors

One trick I have been trying out is taking a cookie sheet and seperating it in half with aluminum foil. On one side I have chicken marinaded with balsamic, basil, maple syrup and dijon and on the other side I have chicken that is dusted with cumin, curry, salt and pepper. I have two totally different flavored proteins but cooking them in one pan. The same can go for sweet potatoes! I will have half diced with cinnamon, coconut oil and sea salt and the other side will be dusted with herbs de provence. Two flavors-one pan! 

6) Utilize Muffin Tins! 

These are SUCH a savior when it comes to meal prep! 

Egg cups (crack 1 egg in each one and fill with some veggies, salt and pepper) I sometimes add turkey bacon or turkey breast for added protein. Cook at 350 for abour 30 minutes and store in the fridge in a clear tupperware. 

Frozen Smoothie Cups: Make a protein shake as you normally would (I use 1 scoop whey protein powder, 2T unsweetened cocoa powder, 1T coconut oil, handful spinach, 1/2C berries and 1/3 banana, almond milk and ice) Once blended pour into muffin tins and freeze. once frozen, take out of the tins and keep in a plastic bag or tupperware in the freezer so you can grab a couple and go! A great idea would be to throw 3-4 in a tupperware before your workout; by the time you are done, the cups will be perfectly thawed out and ready to eat! 

Protein Bites: You don’t HAVE to make these in tins, but I find its a good way to measure portion control and lets you freeze them evenly! One sneaky trick I like is to always have something protein packed and sweet on hand. I ALWAYS have these in my freezer; literally ALWAYS. If I see that I am running low, I whip up another batch-they take 5 minutes to make! 

Ingredients (Chocolate Coconut Flavor)

  • 1/3C coconut flour
  • 1 Scoop vegan brown rice protein powder (you can use whatever protein you like!)
  • 1T chia seeds
  • 2T nut butter (I have cashew or almond on hand)
  • 1 dropper full of liquid stevia (optional)
  • 1-2T unsweetened cocoa powder
  • Enough water to make the whole mixture into a paste/dough
Chocolate Coconut Protein Bites!

Chocolate Coconut Protein Bites!

Mix ingredients with a fork (make sure that the nut butter is room temp) add water slowly until the ingredients form into a dough mixture. Form into 10 balls and place in muffin tins (you don’t have to use the tins but it is a good easy way to keep them from congealing into one another while freezing) 
Here are some other quick protein bite options

7) Prep meal components, not full meals

I used to prep full meals and put the same exact thing in tupperwares. Quinoa, chicken, greens beans. Quinoa, chicken, green beans. Omgeeee-this was beyond boring and actually made me crazy to open my fridge and see the same exact meals for 5/6 meals. I have found that I am actually way more efficient and look forward to eating my food WAY more when I simply have components prepared in my fridge rather than full meals. Some people would argue the complete opposite, however I like variety all day, everyday. If I cook up chicken breast, I don’t necessarily want to eat it with sweet potato and peppers everyday. 


Above, I have white rice (pre cooked) and chicken breast (pre cooked) with avocado and some peppers. This is just one meal using the rice and chicken that I had; added in some good fat and veggies! I will not eat this same meal again in the same day. Personal choice that makes my meals WAY more exciting.  I also sometimes season my food AFTER it is cooked to add instant new flavors to otherwise plain foods. Mustard, basil, oregano, cinnamon-you name it and I will use it on my food! 
8) It’s NOT All Or Nothing:

Remember that you don’t have to spend HOURS in the kitchen for ‘meal prep’ to happen. Focus on one thing at a time and nail it before overwhelming  yourself with everything all at once. If you want to ensure that breakfast is a priority, focus on prepping some breakfast items like egg cups or oats and whey protein in overnight oats. Have veggies pre washed and cut and the same goes for fruit. Start small; once you master one small task, you will feel confident in moving onto the rest of the food! 

9) Be Realistic

We all have crazy days and weeks where food prep just isn’t happening. Maybe work is insane, maybe you were traveling in the earlier part of the week. Whatever the case may be-don’t stress if you can’t get to your ‘normal’ prep schedule. I always ensure that my freezer has at least 1 bag of frozen fruit and veggies, chicken sausages that take 5 min to cook and defrost and frozen fresh herbs. I always sometimes also have leftovers in the freezer that makes those weeks way easier! If I anticipate traveling, I ensure that the week prior, I make some extra food to freeze for when I get back. defrost some frozen veggies and BAM! 


This is one of my biggest take aways I want you to think about from this post. Life is way more important that standing in the kitchen for hours cooking food and storing it in tupperware’s. Been there, done that and I won’t ever make it the priority in my life. If my food prep day is typically sunday and a friend asked me to go for lunch and shopping, there is no WAY that I would turn that down to sit in my kitchen and cook chicken and rice. Too much dependence on food prepping can take you away from experiencing life. Moderation and flexibility have to come into play because this is a part of life. Yes, I cook food and usually always have options to get me through the week, but I also eat a decent amount of food from local salad/sandwich shops, sashimi from my local sushi restaurant etc. Some days, I just want to NOT worry about cooking my food.  I finally came to a place where I realized that food prepping wasn’t the end all and be all of my healthy lifestyle. I can be healthy, eat right, stay lean and be happy without spending hours in the kitchen. You have to trust yourself and know that the only thing that will happen to you not DEPENDING on food prep is that you will experience freedom and flexibility and enjoyment in other areas of your life.  

Yes, I wanted to share these food prep tips with you because they ARE helpful in leading you down the right path but they are not written for you to add an obsessive component to your already structured life. Think outside the box and what really matters. Its experiences, its friends, family, career, social events and yes, while eating clean and healthy is one of the top 5 most important things in my life; I have taught myself to let go of the anxiety I feel when I am not set in a structured ‘plan’ and you know what? I have gotten leaner, happier and my workouts are 10x better since letting this stress roll off my shoulders. 





Coconut Chicken Tenders, Kale Salad and Eggs!

Coconut Chicken Tenders, Kale Salad and Eggs!

When I get in the kitchen with an idea, I really never know what will happen when I put it all together. Some recipes I make come out amazing and someeee not so amazing-oh well, thats the joy in creativity! It’s not that I am trying to ‘get better’ at cooking, but I am always looking to see where my strengths are and how I can work on the weaknesses.

Food to me is one of my favorite ways to share joy, embrace my creativity and sharing the love. Who doesn’t love a good home cooked meal?! I seriously look forward to every moment I have time to cook for family, friends, roommate, anyone! It’s a passion and with a healthy twist-I have come up with some pretty awesome recipes along the way.

I love to be inspired by seeing fresh and sometimes unusual ingredients when I shop, travel or just read a delicious sounding recipe.I love using new ingredients in my food to see if I like it, how it will turn out, will I use it again;  Cooking for me brings all of my favorite things together; friends, family, creativity and FOOD.


I eat a ton of it, and it can get BORING. I try to switch up the ways I make it and some days when I am just too tired, the easiest thing to do is throw on some simple spices like rosemary or basil or oregano, salt and pepper, little squeeze of lemon and cook it in a skillet or in the oven for about 25 minutes. BOOM. Chicken. That’s all fine and good, but as I mentioned, It can get boring.

Chicken is a blank slate to me. There are SO many ways to make it!

I tried out this recipe and it was SUCH a hit that I am sharing it with you all because, you need to go try it! I had no idea how it would turn out since this was a whole new way of cooking chicken so I was a bit skeptical. It did take some prep work, but nothing crazy!

I am following a slightly modified low FODMAPS style way of eating these days, as I am struggling with some GI issues to which I have gone to both my Doctor and a Dietician to help remedy. I personally suffer symptoms when I eat certain foods (most of which are on the high FODMAPS list) so I just avoid them! There is unfourtunately no diagnosis for it, it is simply a game of elimination and staying away from foods that aggravate me. My  worst culprits are garlic and onions, fruits higher in fructose such as apples, pears, watermon and veggies that contain a high amount of POLYOLS such as artichokes, snap peas, any artificial or sugar free foods and also inulin or chicory root fiber (this is added to a lot of ‘healthy’ foods) such as KIND bars and other protein/fiber filled snacks.

Basically,  I am cooking a lot these days to ensure that the foods I eat are safe for my body to handle. This doesn’t mean that I am avoiding eating at restaurants-NO WAY! But I am more conscious of it when I go out and ensure that I always tell the server my ‘allergies’ to especially garlic and onions

If you are looking for even MORE delicious chicken recipes when you are done salivating, check out the links below!




Coconut Chicken Tenders


  • 1lb Chicken Tenders
  • 1 Whole egg
  • 1/3 cup Unsweetened shredded coconut
  • 1/4 cup Coconut flour
  • 1/2 teaspoon salt


Step 1
Preheat oven to 375 degrees.
Mix coconut flour, unsweetened flakes, salt and pepper and place on a plate.
Step 2
Beat egg in a shallow dish and place tenders in the egg mixture until they are well coated.
Step 3
Dip each tender, 1 by 1 into the coconut mixture and coat well. (flip both sides in the mixture)
Step 4
Place on a pre-sprayed baking sheet and bake for about 25-27 minutes or until cooked through. (baking times may change depending on your oven)
Broil for the last min so the tenders get crispy!


Raw kale, washed and torn apart with my hands!

Raw kale, washed and torn apart with my hands!


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  • 1 bunch Kale (washed, and torn with hands into small pieces)
  • 1 cup Butternut squash
  • 1/3 cup Dried cranberries
  • 1/4 cup roasted pumpkin seeds


Step 1
Chop butternut squash into small cubes and roast in the oven at 400 degrees for about 20 minutes or until fork tender. (I threw on some salt and pepper) When cooled, set aside
Step 2
Place washed, dried and torn kale in a large bowl.
Add in cranberries
Step 3
Add vinaigrette to kale and massage well with the hands making sure the kale is engulfed in the dressing. Let it sit for about 15 minutes.
Step 4
Add in squash and pumpkin seeds
Step 5



  • 2 tablespoons Olive oil
  • 1 1/2 tablespoon apple cider vinegar
  • 1 teaspoon rice wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon Maple syrup or honey (I used maple syrup)


Step 1
Mix add ingredients in a Jar and shake well!


I also have been eating a TON of eggs! I think one of these days I’m going to turn into one-I kid, I kid, but seriously? it’s a good thing they’re cheap and so easy! I go through them like no ones business. The best part about eggs?

Versatility. You can make them scrambled, sunny side up, hardboiled, you name it, there is a way to eat them that fits your life style. Short on time? Harboiled! Have some more time? Omelet!

And YES I eat the yolks, people! I get this question from clients and followers all the time. I eat the yolk for many reasons, 1 being that egg whites do NOTHING for my satiety. I could probably eat a dozen egg whites and still be hungry. Give me the yolk and the healthy fat in there sticks onto my bones a bit more!

They contain 100% of the fat soluble vitamins A, D, E and K as well as all the carotenoids, lutein and zeaxanthin found in an egg. They also contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, folate, vitamin B6 and vitamin B12. Compared to the yolk, the white doesn’t bring much to the table in terms of nutrients.

Below are some quick ideas but be sure to check the links below as well for some more EGGCELLENT recipes!


Lotsa Egg Recipes

Breakfast inspiration



Eggs with chicken sausage, veggies and 1/2 grapfruit #breakfast


2 whole eggs, 1/2C oats with strawberries, dollop of peanut butter and coffee #breakfast


As you can see, I love cooking but I love eating more. I eat foods that taste good, fuel my body right and make me feel like I can get through anything. Try to experiment when it comes to foods. Look online and at blogs to get some inspiration! The only way you will learn to cook or know if you like certain foods is to TRY! 




10 Tactics That Make Me Feel My Best-Cookies Included ;)

10 Tactics That Make Me Feel My Best-Cookies Included ;)

The other day I had two Girl Scout Cookies. Two. A caramel delight and a thin mint; my two favorite varieties. I ate them and moved on. Whoa. I blinked an eye for a second at the thought of that feeling afterwards-you know what I’m talking about-that ‘food guilt’ feeling after “OMG I ate two cookies–Well I just added 20 more minutes of cardio tomorrow” If you’re like me-you still are dealing with or have dealt with these thoughts after eating something so unimportant but delicious such as these two GS cookies.

Were they delicious? You bet

Was I hesitant to take them after I was in a situation that would have been hard to turn them away, yet totally doable? NOPE! I was taking them!

Do I regret it? Heeeecccck no. GS cookies come around only once a year and theres nothing like a frozen Thin mint. If you haven’t tried it-go. now.

I remember when I lived and breathed the “perfect” fitness mindset, eating clean 90% of the time and basing my week around my 1 ‘cheat’ meal which wasn’t even a cheat-it was something like a whole wheat pizza loaded with veggies or turkey sandwich on whole grain bread. Thinking of these meals as ‘cheats’ nowadays makes me laugh. Once I began seeing my body transform, I always had that desire to be perfect from my eating to my workouts. Nothing went outside the lines. Everything I did was planned from my pre portioned meals I would bring to everywhere to not skipping a single workout-ever.

Social life took somewhat of a backseat because I couldn’t go out and drink AND be put in a situation where I would have to eat something that wasn’t in my plan!

One mistake would ruin my day and make me feel like a failure. Food Guilt slowly would set in.

I remember being at restaurants with my family and thinking how much I ‘wish’ I could have that. My brother once ordered a hamburger (Which I love) with avocado (love even more), sprouts, romaine, caramelized onions on a seeded grilled bun served with sweet potato fries. uhhhhh….My turn came. I got the house salad, dressing on the side, no croutons, no cheese and grilled chicken with balsamic vinegar and mustard.


Now, there is nothing wrong with what I ordered if it was what I truly wanted and what made me happy. We all can be entitled to eating a really healthy meal if thats what we want so I am not saying there is anything wrong with that, but the truth is, I was depriving myself. I didn’t want what I ordered in the least. I was actually sad.

My food made me sad.

In this scenario, that is not okay. I looked at my brother with sad eyes and I remember looking at him and saying “I wish I could get that” 

“You can” he said.

“no, I can’t. I just can’t. I’ll be fine.” And turned away.

I think I was even more confused than him when I said “I can’t” have what he ordered. I mean he gave me a cockeyed look, the kind that a dog gives a human when they realize they aren’t getting any food from the table. Like “whhhhhhhaaaa?!”

But it was me that was in more disbelief. I was denying myself a meal I reallllly wanted because I ‘couldn’t eat it. This is no way to live life, depriving and depleting what made me happy.

I knew if I ate this burger meal that I would punish myself emotionally in the gym the next day. I couldn’t just. be.

I have come a long way since that very moment because I saw my food guilt for what it was: An unhealthy obsession. This is no way to live and I knew that. I had the mentality that I had to maintain my leanness and strictness with food and exercise because this was WHO I WAS!

I will say that the moment that I came to terms with the fact that I could eat what I wanted while still maintaining a healthy, happy life filled with social events, friends, parties, wine, family and food, I was able to enjoy every important aspect of life.

Along the way, I have learned some tactics that I stick to to this day that help me keep my mind under control. I have come to a place where I am so happy and content with my body and where I stand that I can trust myself. I find this is the biggest hurdle to get over- TRUST.

If you were like me, there was a time that you wouldn’t trust your body and mind to eat something that was ‘out of the ordinary’ If I eat that slice of pizza I am going to gain 10lbs and lose all of the muscle I have worked hard to get. Uhhh no-that won’t happen by eating 1 slice of pizza. It takes a while to gain food trust. Trust that you can eat and enjoy foods to their fullest extent knowing that if anything-this will have a positive effect on your mind, body and life.

I want to share some food/fitness tactics with you that helped me along the way come to the happiest relationship with food and my body that I have every had before because, life is so much more important and precious than protein shakes and eating cold chicken and asparagus out of a bag 5x a day.

1. Honor Your Hunger. 

If you are hungry. Eat. Listen to your body when it is giving you hunger cues. Maybe it is not at a ‘normal’ time that you usually eat one day, maybe you are about to get your period and you are ravenous–whatever the case may be–have a little something when your body is telling you it needs some food. If you ignore these signals, it can just create a vicsious cycle of overeating the next day and then having that ‘food guilt’ I usually stick to food that I know will tide me over until my next meal usually in the form of fats-10-16 almonds or an egg, turkey jerky or piece of sweet potato with nut butter.

2. Sit Down and Enjoy

I really try as hard as I can not to eat food from a package (unless its something like a protein bar etc- I won’t lay that out on a plate) I really want to ensure that when I eat, I know what I am eating and honoring my hunger as I mentioned in point 1. When I eat from a package or container, I have no idea how much I’m eating and don’t even really know if I am hungry or just eating to eat. When I can’t see how much I’m eating (like sticking a spoon into a container of ice cream) I’m way more likely to lose track and go a little overboard when I didn’t even want or mean to.  I grab a bowl or plate, put what I want on it and also make sure to SIT. Eating while standing is a pet peeve, don’t know why, but I always find it’s so much more enjoyable to sit and eat my food.

3. Stop Reading

I came across two articles the other day. One was entitled, “Don’t eat like a caveman”and the other was “Long Term Scientific Verification of the Paleo Diet”


So we have one article that is speaking of the negative effects of the ‘Paleo Diet’ and the other one is praising it’s practice with scientific evidence. What the heck are we supposed to do with that? This is exactly why this point made my list. How are you supposed to follow a specific diet that is written for the general population when  you have NO idea if it is good for you or not? Sure, you may see some benefits and swear by eating a certain way-trust me, I hear this ALL the time but the reason its called a diet is because it is not a way of eating for life. LIfe is about challenges and flexibility and enjoyment and following 1 specific diet that you don’t even know how its effecting your body or if its good for you can only lead to detrimental effects such as disease, food intolerances, bingeing, weight gain, depression, mood swings amongst others.  Cut out the chatter about certain ‘diets’ and focus on yourself for once.


4. Eating Clean 100% of the time Doesn’t Work


There was a time I weighed, measure, portioned out, packed baggies, food prepped ALL of the time. I am not exaggerating. When I wasn’t doing these things, I was thinking about it. It took over my life. It became an obsession without me even knowing. When I look back on that time in my life, it’s no wonder I had hit plateau’s and suffered extreme stress on my body. Not only that but I was constantly fatigued and also unhappy. I was depriving myself things that I wanted to eat but put in the off limits category-because god forbid I eat a whole wheat pizza or white potato. Seriously. I was crazy. I look at some feeds on Instagram and posts on Facebook of those preaching eating broccoli, chicken and brown rice 5x a day and saying phrases like “eat clean, train dirty” and “train insane or remain the same” Guys-you don’t have to train insane to see results nor should you eat clean 100% of the time.  Clean eating in general can mean different things for different people. For some, it means no artificial crap or chemicals and for others such as vegans or vegetarians it could mean meat, fish, eggs or dairy. The term itself doesn’t make sense!  Eating too strict for too long will cause you to rebound fast

Don’t misconstrue what I am saying here. I am not saying to eat junk and you can still get shredded. I myself stick to whole foods and generally artificial free foods the majority of the time, but what I am saying is that I leave wiggle room to eat whatever I want for that other 20-30%.

You don’t need to cut out food to lose fat. The most important thing is controlling your calorie and macronutrient intake, without freaking out if you eat two Girl Scout cookies or a slice of pizza. You don’t have to throw your hands up in the air and say ‘screw it’

Moderation with food choices is everything. Cookies here, french fries there, and lots of greens, fruits, veggies, good fats and proteins!


5. Step off the Scale

OMG, if I hear another person complain because they lost OR gained 1lb I will scream.  The scale is a number and nonetheless it is a number that takes nothing into account. Think about a number controlling how you feel about your body? Its ridiculous. We can gain weight around our periods (ladies) we can gain weight from eating a big meal and we can also lose weight from going to the bathroom. It is just a number. You just started a weight training program? Well you may be putting on some lean muscle and may not see the scale move. Just because you don’t see the scale move right away doesn’t mean a thing. Get off of it. Use a better measure such as a pair of pants, shorts or a skirt you own that you want to get back into.

6. Don’t go HARD In the Gym Everyday.

In fact, take a step back. Well, at least this worked for me. The second, I stopped obsessing about my workouts and freaking out over a missed session, realizing it was OKAY to miss two days in a row of working out, my whole outlook changed. I love taking two days off in a row. My workouts are better, my intensity is higher and my focus is way more spot on. Have you ever found yourself pushing through a workout when you just feel like crap. Then you still push through it but at the end when someone asks you how it went, you say “really crappy. I wasn’t feeling it today” Yeah, thats when you know you need to take a step back. Imagine how an AMAZING workout feels. Imagine having that reaction and feeling every single time you stepped foot in the gym. Honoring my body and its signals has been the greatest discovery. It takes time and trust for you to realize the significant mental and physical changes that will happen, but it will. Trust me.

7. Don’t Be Scared

I went swimming last week. Speedo, swim cap, goggles. Guys-I looked ridiculous. I was having a hard time even looking at myself in the mirror once I had my whole get-up on. My co-worker has been going swimming once a week and she asked me to join her. At first I was SO excited “YES!!” of course I would go! Swimming is such a good workout and I haven’t been ‘swimming’ as in- for exercise in, I can’t even remember how long. Then I let the reality set in. Uhhh, I was going to get on a speedo and swim cap and goggles and go to another gym and swim?! WHAT!? I freaked out for a moment. I like my routine, I like not having to be in a bathing suit. I’m comfortable. 

Then I literally had a “screw it” moment. I thought about all the times that I have the freedom to do whatever I want for my workouts. I had spent YEARS being so rigid in my routine that if someone were to suggest something else such as swimming or tennis or anything that wasn’t in my schedule, I would laugh and go about my merry way. 

Life is about challenging yourself and exposing yourself to everything and anything. Truth is-the act of swimming terrified me. Who would see me? Would I suck? I can’t suck! I’m a personal trainer and ‘in shape’ so I can’t let anyone see me struggle. You know what? Thats the beauty of trying something new and embracing the act of being scared. With my whole ‘get up’ on, we looked in the mirror briefly before going into the pool deck and laughed. We looked RIDIC but totally didn’t care. I made light of it and swam my heart out. WHOA what a challenge. This is hard work and really exhausting. I definitely did not excel at swimming and you know what? I felt awesome about it. I loved finding something where I kinda needed some work and guidance at. I realized I don’t have to be the best at everything surrounding physical activity just because ‘I’m a trainer’ I can suck and be scared and find something to work towards. 

I went swimming again yesterday.

 I will go swimming again next week. 

What a relief that I’m not scared anymore. I love it. 

8. Experiment with Different Food Choices

Chicken and broccoli. Egg whites and oats. Chicken and asparagus. Tilapia and green beans. Brown rice and chicken. Oh Em Geeeee. If I had to eat like this all day everyday, I think I would be miserable. I am not saying to eat like crap because some of these foods, I do have in some form most days, BUT to be on such a rigid schedule of eating the same foods, the same way every single day without any wiggle room-THAT would make me miserable. I love to cook, you all know that. It’s extremely therapeutic for me and beyond that, I love mixing new foods and new ingredients to see what I can come up with. Sometimes I succeed and sometimes I fail, but in the process I allow my body to expose itself to some wonderful new foods, nutrients, vitamins and minerals.  I challenge you to rotate foods that you are so used to eating at the same time, cooked the same way and replace it with something else. Who says you can’t have chicken for breakfast? If you eat eggs every single morning, try something new! Give eggs a rest for the AM and instead maybe have them for dinner. A simple change like this will shock the body and ensure that you won’t become intolerant or stop seeing physique changes.


Mixed greens with quinoa

Mixed greens with quinoa avocado, brussels sprouts, roasted chicken and roasted sweet potato

2 Whole eggs, roasted sweet and white potatoes, 1/2 grapefruit and mixed veggies in the eggs

2 Whole eggs, roasted sweet and white potatoes, 1/2 grapefruit and mixed veggies in the eggs

Coconut Chicken tenders

Coconut Chicken tenders

Kale salad with butternut squash, pepitas, dried cranberries and lemon/olive oil dressing

Kale salad with butternut squash, pepitas, dried cranberries and lemon/olive oil dressing

1 Slice Ezekial bread, 1 egg, 1 egg white, 1T whipped berry cream cheese

1 Slice Ezekial bread, 1 egg, 1 egg white, 1T whipped berry cream cheese

















9. Eat Veggies At All Meals

This one is simple. I aim to eat some sort of veggie at all meals. Pretty simple, right? Fiber and nutrients helps you stay satiated. Never eat veggies at breakfast or last meal of the day? Start with baby steps and add them into at least one of those meals first. See how you feel! 

10. Make Sleep a Priority

Sleep helps with fat loss? YOU BET! Lack of sleep can lead to all sorts of hormone imbalances and increases in cortisol (your stress hormone) that forces your body to hold onto excess fat. A successful 7-8 hours of sleep can help you stay more focused, see increases in energy levels, keep productivity high and is an extremely integral part of the recovery process from your hard earned workouts. Lack of sleep can also decrease insulin sensitivity. Sleep is just as important as eating right and moving often. I always ensure that I am getting at least 7 hours of sleep. DVR your favorite late night show. Shut off at night and your body with thank you!



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