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Get Back Up!

22 Jul


When life knocks you down, like really really knocks you down, it can be one of the hardest things to get back up again. Especially after you have fallen so many times before. I recently went through a rough patch which left me quite literally on my ass, sprawled across the carpet wondering why my life had to be such a Bitch. I find that when I am struggling with stress and emotional issues, my health and fitness goals seem to come to a screeching halt. It suddenly becomes really hard to resist that initial 1 little chocolate cupcake, that turns into 3 or just saying screw it, and diving headfirst into a cheese covered, pepperoni smothered pizza. Yes this is not Paleo, in fact I call this Faileo and of course I am going to feel even worse after consumption but what the hell. My point to all of this rambling is this, yes life can be and will be hard, there is no doubt about that. You may end up with a night in your life or hell even an entire weekend full of booze and doughnuts but that is OKAY. What matters is who you decide to be and what direction you go after you have been dealt a rough hand. I realized the day after my incredibly crappy day that I did not have time to sit around and feel sorry for myself. So life sucks sometimes, and you shoved your face with sweets to console yourself. Well…get up and move on. Do not look back and feel guilty, move forward and keep fighting. You will get knocked down a lot in life, but it is what you decide to do after you are down that matters! Even if if takes you a day or two or three…to get back up, you can always GET BACK UP!!!


It’s Hump Day again!

17 Jul

It's Hump Day again!

The week is halfway over, keep up the hard work and stay focused on your goals!

Protein packed Pina Colada shake

16 Jul


Need something refreshing and healthy to cool you off on those long summer days? This is a tasty little number that is full of protein so you can sip guilt free.


  • 1/2 cup crushed pineapple, drained, or 1/2 cup pineapple juice
  • ½ frozen banana
  • 1 cup coconut milk
  • 2 tbsp shredded coconut
  • 1 scoop vanilla whey protein powder
  • 1/2 cup ice cubes


  1. Place all ingredients in a blender and process to a smooth consistency.

To make this 100 percent Paleo friendly, sub the whey protein powder for an egg based protein.

 • Makes 2 servings

Recipe adapted from Oxygenmag


Weights do not make women big and bulky, it makes them look incredible!

16 Jul

Weights do not make women big and bulky, it makes them look incredible!

Hit the weights!

15 Jul


Don’t avoid resistance training just because your goal is weight loss; you are looking to lose fat, not metabolically active muscle, which will actually help you on your way to your fat-loss goal! Building lean muscle mass will help increase your base metabolic rate, so you will burn more calories all day long, even when you aren’t exercising. Bonus!


Motivation Monday

15 Jul

Motivation Monday

If you didn’t eat as well as you had hoped or spent a little too much time hanging out on the couch this past weekend, you have a whole week to rededicate! The good thing about Monday’s (Yes there is one positive about manic Mondays 🙂 ) is that you have a clean slate ahead of you. Get out there and get your sweat on! I promise you will not regret it 🙂

Sweet Potato Hash

15 Jul


I love making a big batch of sweet potato hash for breakfast especially on leg training days. I usually make a big skillet of this and eat half for breakfast and enjoy the other half  with my protein shake after my workout. I love this for heavy training days because I am usually ravishing and this is perfect fuel to get me through the day. Enjoy!


  • 1/2 cup onion, chopped
  • 1/2 cup bell pepper
  • 1 chicken jalapeno sausage, diced
  • 1 sweet potato, cubed
  • Hot sauce (optional)
  • 2 eggs
  • Sea salt and black pepper, to taste


  1. Sauté the onion, bell pepper, and sausage. Cook for 3 minutes, stirring frequently.
  2. Place cubed sweet potato in microwave for about 3 minutes to soften.
  3. Add the sweet potato and hot sauce. Cook 4 to 5 minutes or until slightly crispy.
  4. Remove from skillet and set on a plate.
  5. Cook the eggs over medium or fried according to your preference and serve over hash. 
  6. Season with salt and pepper

Makes 2 servings


Recipe adapted from Oxygen magazine