I just finished my seventh personal development book of the year! Energy Bus. I highly recommend. Being more self aware and RAISING my vibration is part of my job description. How cool, right? As a coach, I’ve learned how positive vibes raise your vibration!! Your VIBE attracts your TRIBE.
Once you get a feel for it, you simply want only GOOD vibes in your life. You start to see the positive in everything and want more swirling around you as you soak it all in. If I were to complain all day, I would probably just find more to complain about. I want the opposite in my life. There are enough struggles we face, keeping our minds focused on gratitude keeps us moving in the right direction.
So what’s YOUR vibe? Grab a piece of paper and write down 3 words you think your friends would use to describe you. Be honest; the good, the bad, and the ugly. Then write down 3 different words you would use to describe yourself. How do these words make you feel?
Take note.Then each morning right down 3 things you are thankful for and 3 things you are going to do to win the day. It will start you off right!! The power of 3’s has been HUGE for me!
Let’s decide in what ways we could do better, shine brighter, smile more, and give more love. Each day, set an intention for yourself. Patience, kindness, self-love, and understanding are just a few good ones! There is POWER behind intention. Let’s go after it! We’ve got this.
Blueberry Paleo Muffins
(Grain Free, Gluten Free, Low Carb)AUTHOR: Adriana Harlan –LivingHealthyWithChocolate.com
PREP TIME: 15 mins
COOK TIME: 20 mins
- 1 cup blanched almond flour
- ⅛ teaspoon baking soda
- pinch of salt
- 2 tablespoons raw honey
- ½ cup coconut milk, full fat
- 2 tablespoons coconut oil, melted
- 1 egg, room temperature
- ¼ cup fresh blueberries (frozen blueberries will not work)
- 1 teaspoon vanilla extract
- ⅓ cup of dark chocolate chips
- ¼ cup chopped nuts
- Preheat the oven to 350°F and line a muffin tin with baking cups, or use a non-stick silicone muffin pan.
- Mix together the almond flour, baking soda and salt.
- In a separate bowl, whisk together the honey, coconut milk, coconut oil, and egg.
- Using a rubber spatula, mix the wet and dry ingredients together. Do not over mix.
- Gently fold in the blueberries into the batter.
- Spoon batter into the prepared muffin tin, filling each to the top.
- Bake until a toothpick inserted into the center comes out clean, about 20-25 minutes.
- Set pan over a wire rack to cool. Wait until muffins are completely cool before serving.
Store in an airtight container in the fridge or freeze for another time.Double the recipe to make 12 blueberry paleo muffins.
Feb 18 2017
Quick Lunch Ideas inspo
When I talk to women about their food habits and what they need to tweak, quick LUNCH ideas seems to be a toughie. Here’s a great idea!
I made this for Sam, my daughter, and it will have to be something I make for me, too! I wrapped avocado in Applegate Roasted Turkey. Then lettuce-cupped it! Theses purple carrots are so sweet and delicious, they also have the perfect crunch when biting into them! Also there are some blueberries, orange and… “Voila”!! These quick lunch ideas are so nice to keep in the back of my mind.
Quick Lunch Ideas: Example 2
Here’s another one that I make a lot. This lunch is very simple as well. A tangerine, organic almonds, organic raspberries, organic cucumber slices, and some sliced up organic chicken breast. I also add the squeezy tube that my kids love, as well as being human with some Kettle Cooked Potato Chips from Trader Joe’s! It is simple, easy for her to eat quickly and is very balanced!
It is so much fun coming up with these balanced lunches that help my kiddo stay healthy. My parents were fairly healthy, but I try to find a balance between ultimate health and still enjoying life! I never get a complaint with these lunches!!
Who gets bored with lunch?? I sure do. The trick for us busy ladies is to eat early enough in the day. If we get hangry because we skipped food early in the day, that’s when an entire bag of tortilla chips gets devoured. #truestory 😒#notpretty
Feel free to share with me any quick lunch ideas you may have!!!! If you ever want to join one of my groups or just know me on more of a personal level follow me on Facebook!! <<<—- Just click the word Facebook and feel free to follow!! I love inspiring others and I love being inspired!
Oct 17 2016
My Favorite Pumpkin Muffins
Let’s talk about all the reasons we love pumpkin. It’s a clean, natural, low-calorie ingredient that can be used in both savory and sweet dishes. These pumpkin muffins are surprisingly a healthy treat!!!
Pumpkin Muffins Recipe
2 oz. cream cheese
1 Tbsp. pure maple syrup
1 large egg, lightly beaten
1 cup canned pumpkin puree
1½ cups almond flour
¾ tsp. baking soda, gluten-free
1 dash sea salt (or Himalayan salt)
2 Tbsp. raw pumpkin seeds
1. Preheat oven to 350° F.
2. Prepare nine muffin cups by lining with muffin tin liners or coating with spray. Set aside.
3. Combine cream cheese and maple syrup in a small bowl; mix well. Set aside.
4. Combine egg and pumpkin in a medium bowl; mix well. Set aside.
5. Combine almond flour, baking soda, and salt in a medium bowl; mix well.
6. Add almond meal mixture to egg mixture; mix until just blended.
7. Spoon batter into each prepared muffin cup, filling a little less than ½ full.
8. Spoon about 1 heaping tsp. cream cheese mixture into the center of each muffin. Evenly fill muffin cups ¾ full with remaining batter.
9. Sprinkle muffins evenly with pumpkin seeds.
10. Bake 18 to 22 minutes, or until golden brown and toothpick inserted into the center comes out clean.
11. Transfer pumpkin muffins to rack; cool.
You can make your own almond flour by processing 1 cup slivered almonds in food processor (or blender with a strong motor). Make sure that you pulse in 20-second intervals to prevent the almonds from turning into almond butter. 1 cup of slivered almonds yields approximately 1 cup of almond flour.
If you can’t find almond flour in your store, you can look at club stores or online.
Let me know when you try these delicious pumpkin muffins. They are a family favorite! They will fill you up, so are perfect for breakfast or a quick healthy snack!
(Courtesy of Beachbody Blog)
Apr 18 2016
Avocado Brownie Recipe
I can successfully say my desserts are all mapped out for the week ? Food prep is vital, right? I have a Paleo strawberry rhubarb crisp I’m making tomorrow and NO I’m not pregnant. Just love playing with desserts that have no harsh sugars in them like this brownie recipe. But for realzies, this brownie dessert is the bomb and way easier on our “gut” than a box. Knowing the exact ingredients in our food is SUPER important!
~1 medium ripe avocado
~1/4 cup melted coconut oil
~1 large egg
~1/2 cup maple syrup
Blend it all up and then add in the dry ingredients:
~3/4 cup cocoa powder | unsweetened
~1/4 Pamela’s GF Baking mix or GF flour
~1/2 sea salt
~1/3 cup dark choc chips
Preheat oven to 350. Line an 8×8 baking dish with foil. Spray foil with cooking spray. Pour into pan and bake for 33-36 minutes until done. I let the kids decorate their brownie section with tiny marshmallows and it came out yummy. Not only did they like it…but they loved it! So did my hubby. This was his one dessert for the week and he demolished it! I didn’t know if it would be very good, but it was a hit and we will be making it again. Remember, as in all things moderation is the key. I didn’t have 3 servings, I had one. So make sure you protect yourself and only eat smaller portions. This could work for the 21 Day Fix meal plan, but you can only have a small amount because there is a lot of fat.
I stole this from the amazing Team Beachbody blog. I also apologize for posting it at 9:30 at night. It’s now time to drink water and go to bed. Please do not get up and make these? but you’ll love them when you do get a chance!!! Did you notice my “corner” piece? Who else loves the corners?
Apr 13 2016
•I Love Food Prep • I Hate Food Prep•
Okay maybe I hate food prep a little more than I want to admit, but it’s so worth having it done. I’m happy when I have fast healthy choices for me and the family.
Here’s what I just did:
✅ Cut and washed the romaine and kale.
✅ Cooked two types of organic sausages.
✅ Prepped the taco meat and used one package ground turkey mixed with one package ground turkey breast.
✅ Baked paleo pumpkin muffins for the kids breakfast and before bed snack if they are begging for more food ? (recipe on my Instagram)
Here’s our menu for the week:
Tuesday: Roasted brussel sprouts and almond flour breaded chicken tenders with Fixate Cookbook, honey mustard dressing dip
Wednesday: Kale salad and sausages
Thursday: Udi’s GF cheese pizza (my late work night) with green beans
Friday: Sweet potato fries and leftovers of their choice. We usually do popcorn for our movie night, too!
Mar 04 2016
Oh the journey!! My social media family has grown tremendously over the last few months. I thought it was time to share a little more about me – the good, weird & ugly.
I’ve seen an incredible amount of personal growth & business growth over the past 3 years. My team is growing by leaps and bounds this year and I couldn’t be more proud. I wanted to share a little more about me or remind some of you what my passions are.
It isn’t all perfect … not even close! I’m a REAL person.
* I grew up a very insecure person
* At the age of 12, I was told by a relative that I might be cute on the outside but as soon as I opened my mouth, nothing important came out
* I met Jesus at age 12 but didn’t surrender my life to Him until I was 23
* Really “meeting” Him was the pivotal moment that changed the course of my life forever. He heals my hurts and loves on me daily.
* I had a pony named Partner growing up and learned how to french braid on his tail. Growing up on 5 acres with all sorts of animals was so fun!
* I dabbled with drugs and the party scene until I met Jesus. Smoked cigarettes for over 5 years until I was 23 and then quit cold turkey
*On my 13th birthday I ate almost a whole bulk container of Sour Patch Kids and every Christmas it was a bulk container of Jelly Belly’s
* I’ve since traded dried fruit for my old “gummy” addiction and feel tons better
* I am very sensitive to foods and finally realized I was gluten-intolerant after having my second baby. I won’t touch the stuff.
* There have been times where I’ve struggled with depression and secluding myself into a shell. Exercise is the BEST drug for me to combat this
* I am learning how to have a “thicker skin” and ONLY look at the positive in life
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
* I do not have a college degree
* I’m addicted to spray tans
* I’m a makeup artist and esthetician by trade but have become literally obsessed with helping women feel beautiful from the inside out with health and fitness
* Working at Nordstrom for 8 years left me with a nice appetite for all things beautiful #shopping
* I’m an “outgoing” introvert and have a fierce phobia of microphones
* I had my heart broken at 19 and I went from one unsuccessful relationship to the next… always missing something…
* I had to take a year off from dating (I’ve been on more blind dates than one person should ever go on) to let Jesus come into my heart and heal it
* I ironically met my husband on a blind date ;)* I was in debt when I got married and never thought I would make a decent income….was used to living paycheck to paycheck
* We’ve been married 10 years and I adore my man! Being a wife and mom is the BEST thing ever to me
*Having a girl and a boy is what I’ve always dreamed of. Love their personalities and snuggles.
* I love working to help support my family and also grow as a person so I can teach my kiddos about failing forward and how to push past tough obstacles
* I’m not a certified fitness trainer but I love helping women find their inner confidence through their physical strength
* I get excited to coach other women build successful businesses from home so they can have freedom to choose if they want to work outside of the home or not
* I love working with those that stay in the game….the consistent ones who will not give up
…. because – that – is – me!!
I am NO longer that shy insecure girl but a CONQUEROR! That is ALL because of what Jesus has done in my life…. all the way down to Beachbody. He knew I needed this business so He could refine me and show me I had a voice.
There is always a message in our messes. The journey is the beautiful part of it all.
So… while I LOVE fitness, nutrition, make up, fashion, hair, home decor and all things girly -everything does not come easy to me. I have to work hard at it!
Go buy ‘The Magic of Thinking Big’ on Amazon. You will NOT regret it!
If you need someone in your corner – I’m that girl. I’d love to hear more about you 🙂
Thank you for your support here and on social media. I truly appreciate the community that has grown around and with me…
Have a wonderful night!
Feb 26 2016
Finally, 22 Minute Hard Corps!
I finally get to do 22 Minute Hard Corps. I have been watching my husband just kill it the last 7 weeks while I have been having surgeries and been super sick… (thanks antibiotics!!!) I was approved by Beachbody Corporate to do the workouts ahead of the launch of this amazing program!! Yay! It is short, sweet and I love it! I definitely have to modify some of the moves, and am not doing every single set, but overall it is a HIIT style workout that pushes me past my limits! 22 Minute Hard Corps is very hardcore.
I think I am going to like it a lot, but it will definitely push me beyond normal. I am crazy about form, I like to do every move as perfect as possible. Tony Horton, the creator of 22 Minute Hard Corps, doesn’t want you to sacrifice form, but he pushes you hard and fast. Some of the moves that Matt, my husband is doing in the advanced workouts, are tough to keep up with. Matt is going to do a second round, just to get everything totally down and so that he can get through every workout perfectly. I struggle with all things push ups and pull ups. Those are going to be my trouble areas. Want to know how amazing this program is….Matt has already lost 19 lbs and over 9 inches….in just 7 weeks!! He is looking good! I can also see the energy he has now. He had been doing Body Beast and then started Hammer and Chisel right before being invited to do the test group. I haven’t seen him so excited about a program ever.
Here’s a little sample pack of what you have to expect.
I got done with my first full week and it was a challenge for this rebounding mom! 22 Minute Hard Corps is definitely a boot camp style workout. It is about twice as fast paced as my old circuit classes I would take at the YMCA. This is also a great program to change up with Turbofire. They are nothing alike, but really can compliment each other. Being a Turbofire and Chalene Johnson “lifer” (both are my first love because they changed my life) it is sometimes jump out of my comfort zone. 22 Minute Hard Corps is the perfect jump.
I am excited to be doing this program and I’m excited for others to join me! My husband has lost 18 lbs through 7 weeks and lost over 9 inches!! I’m excited how my body will respond…I already feel the changes happening!
Feb 11 2016
Shakeology – The Convenience Factor!
When I used to go on “diets” I, for some strange reason, gravitated towards tuna. In my mind it was one of my diet foods lol! Don’t even know where I got that idea and sure, tuna is fantastic in small amounts but not when you’re within 5 feet of any human…..mint please!! ??? Don’t get me wrong, there is nothing wrong with tuna, but it is mainly just a protein, with a few other benefits. But it was a “go-to”! Well, time teaches you lots of things and when the oh so wonderful Shakeology came into my life, I knew I was finally making a lifestyle change.
I no longer “diet” (thank God) but I do pay attention to what I put in my mouth. I read labels and stick to whole foods 80% of the time. My favorite thing about my Shakeology is that I can drink it in between spa clients, it keeps my tummy trim and I don’t smell like a fishery haha. I could have really used Shakeology when I was working at Nordstrom. I would be have days where I there was no possible way I was going to take a bite of anything. But having a healthy superfood shake…..would’ve been perfect.
Another huge convenience is with having kids! This superfood shake isn’t only good for adults….it is great for the kids as well. Since we have Vegan Shakeology, it really is a fool proof way to get them a daily dose of vitamins in a few short minutes. Then, they usually drink it while we are heading to an appointment or what not! So easy! I used to fool myself too. I would tell myself, “I’m giving my kids a totally balanced meal…everyday….”, ya right! There are so many times where in the busyness of life, the meals aren’t balanced. This allows me to pack in 70 different superfoods into my kiddos without them batting an eye, or complaining one bit. The Shakeology ingredients are no joke! See for yourself, take a look at them here! Oh and it is gluten-free. I always like to remind people of this.
My flavor of the day is vegan strawberry Shakeology with power greens, frozen blueberries, water and ice! Blend and go!! #366ers
Feb 03 2016
Tacoma Beachbody Coach
I am a mother, wife, and lover of all things fitness and nutrition. I am a Tacoma Beachbody Coach. The thing to remember, is that 98% of what we do as coaches is either in our personal homes or online! As a mother of two kiddos, 5 and 3, it was essential to me to be able to work from home. I definitely work. It is not just a side passion, this is part of my life now. I love helping others achieve their goals. Not only in fitness and nutrition, but in helping others reach their financial goals. It is not just a one year proposition and commitment. It is a lifestyle and takes multiple years to build a strong business. The rewards are unbelievable. The friends I have made, the people I have seen change, the free trips, the love of life! It has been a crazy adventure so far, but definitely amazing!
Tacoma Beachbody Coach that can Coach Anyone, Anywhere!
I love living in the Pacific Northwest. I specifically love being a Tacoma Beachbody Coach. I have really enjoyed helping hundreds of women in this area and now around the United States and Canada reach their goals. To feel better in their own skin. I have a coach in British Columbia, Alberta, Quebec, Florida, North Carolina….you get my point! It works for everyone anywhere in North America! So feel free to reach out to me. Don’t be afraid to start. Your health and nutrition is so important! It affects every part of your life. Your energy is where everything begins. When you are healthy and your nutrition is on point, you really will see such a change in your life.
Tacoma Beachbody Coach, Being Local
It is fun to have local coaches. I love getting together and brainstorming. Meeting and sharing stories. I love the friendships. Setting goals with my team and watching them grow is one of the most fulfilling parts of this lifestyle! Don’t hesitate to reach out! Feel free to chat with me here. Or, friend me on Facebook (here’s the link) and message me! I can’t take the first step for you. So talk to me! Reach out, I will love partnering with you in this journey!!
Jan 28 2016
My Healing Process
Oh the healing process….having patience in this area is not my at all my forte. As I sit and recover from the 3 surgeries I’ve had over the past 2 1/2 months, I think about this time last year. It’s funny how health changes, and how life changes. My hubs is in the exclusive Test Group for the soon to be released 22 Minute Hard Corps, and I haven’t worked out at all. His nutrition is on point and mine is right up there but not as perfect. He looks better this year than last, me…not as much.
When I see this picture it makes me proud. It was at our earned trip to Cancun, Mexico with our Beachbody family. I almost had a six-pack…say, what??!! I worked relentlessly, I pushed almost daily. Sure, it was simple nutrition and 30-40 minute workouts at home, but it worked because my heart and soul were in it. These plans I talk about work!!!
What this makes me want is to say that YOU can give your heart and soul to your health. You can make better choices and continue to learn about what works best for your body. You can get over any hang ups that hold you back. You can get stronger and gain flexibility, if you really want it.
I am growing ever more thankful as each day passes as the healing process continues. The fact that I am even able to do fitness at all is a HUGE blessing for me. I whisper prayers of thanks as I do my workouts because I know working my body is a gift from God. Feeling the endorphin high and muscle soreness is an addiction I will never quit!!! I miss it so much! For those of you working out today, will you comment below and post that you got your sweat on? You better believe when I am released to workout again, I will be ALL over it! Our next trip is 6 weeks away and I want to feel just as good as I did last year knowing I gave my all….heart and soul! So now I will continue waiting as the healing process takes its course!