6 Pound Loss in 7 Days

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Check out Brittney, my online nutritional coaching client!  She lost 6 pounds in 7 days on my kickstart program.  What AMAZING results in such a short amount of time.  This lil lady is completely committed to health and fitness and she's kicking so much butt on her journey.  
My kickstart program is a one week "reset" for your body.  It helps your body kick sugar and starchy carb cravings while teaching proper portion sizes.  It's a perfect week long program to use at the start of a fitness program, before a special event, after holiday season, pre-summer vacation, or just whenever you feel like your body could use a digestive rest and reset.  

Contact me for more info!   

Keep on ROCKIN' and ROLLIN Brittney!  I'm so proud of you and your flat tummy! 

 

120 Day Transformation

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WOW!  She PROVES that diet and exercise WORKS!   
This all-star client completely transformed her body through simple diet changes and working out with me 2x per week.  This photo shows her transformation in 4 short months.  She always shows up with a positive attitude.  We sweat, work hard and always HAVE FUN!  
The most obvious physical change is in her waist.  But if you look closer, her arms are much leaner.  Her thighs are much smaller and her quads and calves are now beautifully defined and have shape to them.  She was able to put on muscle while losing body fat at the same time.  She also has increased her cardiovascular capacity and continues to get stronger as the weeks go on.  Congrats girl!  You inspire ME!
 

 

Leftover mash up

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3 ingredients! This easy dinner is perfect for busy bees like me! Sautee 1 pack ground turkey in 1 tbsp evoo. When no longer pink, add in 1 bag steamfresh veggies (already cooked) or any leftover veggies from your fridge. Then add low sugar pasta sauce or canned tomatoes. Add seasonings and spices (basil, sea salt, etc). Serve over cauliflower rice!!!(see previous recipe for rice)

 

Cauliflower rice! A low carb alternative.

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➡Place two bags frozen or fresh cauliflower in a pot with 1/4 to 1/2 cup water. Boil until cauliflower is soft. Mash with potato masher until rice consistency. Or put into #nutribullet to make mashed "potatoes". Top with a little butter and/or sea salt. 

➡ I time my complex carbs around workouts so this rice dish is great for my low carb dinner meal.

 

Pre/Post Workout Nibbles

Healthy carbohydrates are perfect for fueling a workout and also for restoring energy levels after a workout.  These little nibbles are super easy to make and only have 4 ingredients!!!

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INGREDIENTS:  
-2 mashed bananas
-1/2 cup quick cooking oats (dry)
-1/2 cup coconut flakes unsweetened
-3 tbsp cocoa shavings

DIRECTIONS:
Mix all four ingredients.  Place mixture in spoonfuls onto a lightly greased baking pan (spray extra virgin olive oil.)  Bake at 350 for 15 minutes

Green Machine Smoothie Recipe

Go GREEN!  Drink this vitamin and mineral packed smoothie as a meal replacement any time of day.  It's a balanced meal with proteins, healthy fats and green veggies.  It's also a great source of fiber, antioxidants, calcium, iron and vitamins A, C, and E.  I know, it looks radioactive and like something out of a Marvel comic movie...but it's SUPER tasty, I promise.  If you're ready to hulk-ify your day, try my Green Machine Smoothie.

 

 

Recipe:  Mix all ingredients together in a blender!

  • 8-10oz cold water
  • 3-4 ice cubes
  • 1 scoop vanilla egg white protein 
  • 1 large handful spinach
  • 1 medium handful kale
  • 1/3 medium cucumber (sliced)
  • 1/3 avocado 
  • 1.5 packets of stevia sweetener
  • (OPTIONAL 1/3 banana at breakfast or lunch only)

 

 

 

Fabulous TIME SAVING TIP ALERT!!!  When you get home from the grocery, separate out your single servings of green veggies into small sandwich bags and put them into the freezer.   Just throw the baggie contents into the blender with the water, ice, avocado and protein when you're hungry!  ALSO...the colder this smoothie is the BETTER it tastes so keep the ingredients frozen!

Just a quick note on WHY we should go green instead of going the fruit juice or smoothie route: This green drink is a perfect balance of proteins, veggies and healthy fats.  Most fruit based drinks have as much, if not MORE, sugar in them than a bag of candy!  When you juice fruits, you're ONLY consuming the fructose without all the fiber of the fruit itself.  Therefore, you're digesting these sugars EVEN FASTER.  So try the Green Machine for a more balanced meal without all the extra sugars. 

Vanessa B. | All-Star Client

Vanessa and I met on the set of LA Ink in 2009. I remember her back then as being super sweet, a little quiet and always very nice. After leaving that show to transition into my new career in fitness, Vanessa contacted me about training. She was one of my first clients.

Vanessa began training one on one sessions in the morning before her work. Her attitude from the very beginning was always positive. She was always game to try new things and never complained. She enjoyed it so much that she soon became a regular in my kickboxing classes. I explained to her that this journey wasn't going to happen overnight; she understood the idea of "little victories."

To me, Vanessa is the epitome of little victories. The path to success is made by making small changes, one after the other, and never giving up. During her transformation, she discovered a love for running. I remember being so proud when she completed her first race. That first race ignited something in her and propelled her to pursue fitness with even more enthusiasm. Not only was she tackling a busy job, but she was now balancing marathon and triathlon training, personal training, group classes, and even obstacle course racing. A true lifestyle change had happened.

I asked Vanessa if she had any before pictures she'd be willing to share. I was shocked when I got her email in my inbox. I had almost forgotten what a long and amazing journey she's been on.  Her transformation didn't happen over night.  She consistently made little changes and kept setting new goals for herself.  



It is actually Vanessa who inspired me to do my first triathlon. She was an awesome training partner. She motivated me to get up and practice my cycling on the weekends when I just wanted to sleep in. We tackled our fear of open water swimming together. Her strength gains over the last two years have improved greatly and her cardiovascular endurance is something to be admired. You should see this girl on a bike...and if you have, you were probably looking at her backside because she was surely leading the pack. This girl doesn't quit. And equally as awesome; she even challenges the fitness level of those around her. If you're hanging with Vanessa, chances are you're running, biking, or swimming along side her.

Here's to you V. I couldn't be prouder of ya.

Primal Dinner

My friend Carrie got a crispy new copy of Mark Sisson's "The Primal Blueprint Cookbook" and we couldn't resist testing out two of the recipes.  Here's our little journey into primal.  We hope you enjoy as much as we did.  For more recipes and AMAZING health news go to www.marksdailyapple.com.  I consider his website top knotch as far as REAL health information is concerned.  And he's just a rad dude....

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Caveman Chili

Thanks to my friend Amy for this amazing bean free chili recipe. The toughest thing about this chili will be making it last. Irresistible!

3 packages ground buffalo, turkey or beef
2 large onions
1/2 cup green onions
1/2 cup bell peppers
1/2 cup celery
1 can tomato sauce
1 can diced tomatoes
2 tbsp chili powder
water...optional
olive oil
salt and pepper to taste

Brown the onions in a heavy bottom pot with 2 tbsp of olive oil. 2 large onions take a while to get brown.
Add tomato sauce and diced tomatoes. Mix well.
Add remainder of ingredients and cook uncovered for minimum two hours.
If chili gets too thick add a little water during cooking.
The longer you cook the chili, the better it will taste.

Veggies Au Gratin

Move over scalloped potatoes. This is WAY BETTER. Veggies Au Gratin...a unique gluten and dairy free veggie side dish.

Ingredients:
Squash (green or yellow or both)
Coconut Milk (from the can) (1/4 cup to 1/2 cup)
Almond Meal
Coconut Oil (or olive oil) (tablespoon)
Spices (salt and pepper, plus anything that compliments the sweet coconut...I like curry powder)


How To:
-Heat the oil in a large skillet on Medium heat.
-Add squash and cook until browned.
-Add Coconut Milk and toss. Simmer veggies in milk for a few minutes.
-Add sprinkle of Almond meal to thicken the milk cream sauce if it's watery.
-Add spices to taste.
-Pour entire mixture into ramekins or into an oven safe dish.
-Sprinkle almond meal over the top of the veggie cream mixture.
-Broil the ramekins to brown the almond meal mix. Careful, this happens quickly.

*For a dairy version, substitute milk for coconut milk and use cheese instead of almond meal to top off the veggies.
*I served my squash au gratin with carmelized onion topped grass fed skirt steak and roasted brussels sprouts.