Monday, August 28, 2017

FLIP the Gratitude Switch

I have been reading this fabulous book- FLIP the Gratitude Switch, by Kevin Clayson and learning all kinds of great lessons!

So, OF COURSE, I wanted to share with YOU!

"If my circumstances won't change, maybe I can change the way I look at my circumstances, and maybe as a result, they actually WILL change."

WOW! Right?!?

It's EASY to show gratitude and thanks for those things in our lives that are going RIGHT, but all those things that frustrate us??? Much easier to get fed up and show anger or frustration! So NOW the CHALLENGE is showing gratitude for the FRUSTRATIONS.

In other words, when someone cuts you off in traffic, instead of letting your road rage fly, show GRATITUDE to have avoided an accident and that you're safe. When your kid draws on your walls or uses your expensive makeup to make herself "pretty"- show gratitude that you HAVE curious and imaginative kids and appreciate this small portion of their life that will not last long enough.

When you control your reactions to the LITTLE frustrations DAILY and show gratitude with those tiny frustrations, you'll have a much easier time overcoming MAJOR challenges. And when you FLIP your attitude in a moment, you can change the trajectory of your day... your week... your month... your year... your LIFE!

My CHALLENGE to you: Be GRATEFUL in the small moments when you would normally be frustrated and express anger. Do it for SEVEN days and let me know how it impacts you and your family!

Friday, August 18, 2017

Cloud Bread

Hey guys! So I have been LOVING my new progressive program that I've been doing! It comes with its own meal plan and is LOW CARB- getting carbs from whole foods like sweet potatoes, NOT your nutrient-lacking simple carbs like BREAD! (and we all LOVE bread, right?!? ;) )

3 Week Shift Shop results

So- how can you satisfy that bread craving, not feel deprived, but still stay on track to reach your GOALS?!? CLOUD BREAD!!!

Fresh out of the oven- kid approved!
Made this last night with the help of my five year old and he APPROVED! I am NOT a chef by any stretch of the imagination so I was a little intimidated by this recipe at first! I got it from my Shift Shop Recipe Book and it turned out great! 


3 large eggs
1 dash cream of tartar
1 dash sea salt- optional
1/3 Cup organic Greek yogurt

1. Heat oven to 300
2. Line baking sheet with parchment paper
3. Separate egg yolks from egg whites. Place whites and yolks in separate medium bowls. Set aside.
4. Add cream of tartar to egg whites. Beat with a mixer on high until stiff peaks form, about 4 minutes. Set aside.
5. Add salt and yogurt to egg yolks. Beat with a mixer on medium until blended. Gently fold 1/3 of egg white mixture into egg yolk mixture. Fold in the remaining egg white mixture until just mixed. Do not over mix.
6. Use a spoon to transfer a scoop of egg mixture onto prepared backing sheet, gently spreading into a thick pancake shape about 3 inches in diameter. Repeat five times.
7. Bake for 25 to 30 minutes, or until golden brown and exterior is crispy to the touch. Immediately loosen with a spatula; allow to cool on baking sheet for 3 minutes, then transfer to a wire rack to cool completely.
8. Serve immediately, or store in an airtight container. 

Try it out and let me know what you think!!!!

Wednesday, August 16, 2017

Workout with your kids

Sometimes I feel guilty for choosing to workout when the kids are awake. Ever felt that way?

Thoughts like- "If I'm not 100% present 100% of the time does that make me a bad mom?" AND "Am I giving them the BEST of me?" cross my mind!

Even though I'm an online health and fitness coach, I still struggle sometimes!

Then I remember what a GIFT it is that I CAN workout and take care of this body God gave me- and how IMPORTANT it is to show my kids to do the same! And, DUDE, my kids LOVE to workout with me!!!

Seriously- check out how much FUN my 5 year old and I had! Quality time and burning some calories/energy!!!

Tuesday, August 8, 2017


Y'all! This recipe is SO easy and QUICK! The kids LOVE it and you can literally make it with only ONE ingredient!!!!

What is it---- FROZEN BANANAS! That's IT!

The more RIPE the bananas- the SWEETER!

What you need: Bananas, sliced, and frozen on parchment paper- this allows them to blend MUCH easier than a whole banana and placing them in a single layer keeps them from clumping together.

1. Slice bananas
2. Freeze in a single layer on parchment paper lined baking sheet
3. Process in food processor until SMOOTH
4. Include any add-ins you like to taste: Vanilla, Peanut butter, almond butter, cacao powder, shakeology, protein powder, cinnamon.

I added a little vanilla and peanut butter to mine! Delicious!

The kids LOVED helping make this and thought it was "the best thing EVER" ;)

Nothing better than kids getting excited to HELP and LOVE a HEALTHY dessert
Personally, I smothered my Chocolate Protein Mug Cake with it! Holy YUM!

Thursday, August 3, 2017

Determination and the Breastfeeding Journey

I remember this little gadget like it was yesterday.
It represents the struggle, the failure, the DETERMINATION, and ultimately, the SUCCESS that started my breastfeeding journey with my first baby.

When I had my first baby, I thought breastfeeding would come naturally and be EASY. Then after 27 hours of labor and delivery, he passed his meconium, and they had to RUSH him away before I got to hold him (so much for my idyllic picture of baby straight to chest  After two hours, I finally got to meet him and things went great while we were in the hospital.
Then, we got HOME. He LOST weight at his 1st checkup and the Dr automatically recommended formula. 

I remember the first time his daddy got out one of the formula bottles to feed him and I LOST IT. Complete MELTDOWN- had to go outside and literally SCREAMED in agony! I felt like a FAILURE and had NO idea how to get better. 
I thought that was my ONLY option until my lactation consultant said, "Well, you can just pump and give him that" 
I kept attempting to nurse at EVERY feeding, then he would SCREAM, I would be sore, and that led to me pumping in TEARS and Daddy feeding him a bottle of pumped milk.
That's when my LC introduced me to this little contraption, which involved putting the pumped milk in the syringe, latching baby onto my breast, but actually feeding him through this little tube in his mouth so he related nursing to getting his milk. It was quite the ordeal and someone else had to be with me to actually hold the syringe while I cradled baby and made sure the tiny tube stayed in his mouth. 
It was THREE months of constantly visiting the lactation nurse and trying EVERY possible option to get him to nurse. My mom (who was rooting for me every step of the way) told me no one would blame me for quitting. My LC said I should maybe consider switching to formula so I wasn't a stressed out mom. 

That's when it CLICKED- somehow at that visit- SEEING him latch correctly and understanding what I was looking for just made sense. I went home and nursed him and we GOT IT! 
When I went for my LAST visit with my LC she was SHOCKED to see me and could not believe I was still nursing. I remember her weight him after a feed and seeing how MUCH he had just eaten!!! Tears of JOY streamed down my face!
It was one of the most TRYING journeys I've ever endured, but by FAR one of the most REWARDING!!!! He nursed over two years and I learned so much that I've been able to easily nurse both my girls! 
Overcoming that trial was just the BEGINNING of a journey of learning to LOVE myself and recognizing my STRENGTH as a woman and as a mom- KNOWING that if I BELIEVE and am willing to put in the WORK- ANYTHING is possible!!! 
For all you Mamas STRUGGLING---- give yourself GRACE! This journey can be CRAZY, but God created us to be EXACTLY what our babies need! Never underestimate your POWER and your WORTH! 

Tuesday, August 1, 2017

Chocolate Protein Mug Cake

Y'all! This was DELICIOUS! I was CRAVING some sugary goodness after being SO GOOD this last week (think staying STRONG and avoiding cupcakes and cake on THREE different occasions!).

My meal plan right now (which is AMAZING) calls for NO grains and no sugar and I've committed to may support and accountability group to see it THROUGH so no cheats for this girl! ;)

Anyway, if you're trying to stay on track and want something that feels like a CHEAT- this is for you!!!

1 Egg
2 Tbsp Water
1 Scoop Chocolate Shakeology (or chocolate protein powder)
1 Tbsp cacao powder
1/4 tsp baking powder
2 tsp peanut butter or almond butter


1. In a bowl, beat egg and add water. Stir until well-mixed
2. Add shakeology, cacao powder, and baking powder. Stir until mixture forms a batter
3. Spray a regular size coffee mug with organic cooking spray or coconut oil. Pour in batter.
4. Microwave for 1 minute 30 seconds.
5. When done, turn onto a plate and top with peanut butter. You can always eat it right out of the mug too! ;)