High Protein Grilled Cheese

The crunch and saltiness of the buttery toasted bread.


The gooiness of the melted cheese that strings out after the first, second and third bite.


The satisfaction of eating your favorite childhood sandwich in your mid 30’s, priceless.


Well, now that I have officially drooled all over my keyboard, we might as well really go into detail about the All-American Grilled Cheese Sandwich. I mean, because why the heck not?


This recipe has to be one of my favorites because so many people doubt it. How in the world to you make the worlds cheesy, buttery mouth-watering sandwiches healthy? Um, well you make some adjustments and make it work because in my world, there are no restrictions, there are modifications and foods eaten in moderation. And that should be your world too because what is life with restrictions? Pretty crappy if you ask me!


So, enough chit chat! Time to make the sandwich of all sandwiches as I’m hoping we have all come to agree on.


First, I’m going to need you to grab a pen and paper and jot down these ingredients because I am almost positive we are going to need to take a little trip to the grocery store. Really and store will do, Walmart included.



2 slices of Ezeikiel Bread (any version of your choice, I personally like the orange wrapping)

2 oz All-Natural Sliced Turkey Breast

28g Fat Free Kraft Mozzarella Cheese (I promise you won’t tell a difference!)

½ tablespoon Butter (uh duh! I said healthy no flavorless!)


Alright, go ahead and run to the store and I’ll meet you in the kitchen when you get back! J


Ok fam! Let’s get grilling!


First, I need you to heat up your skillet on medium heat, maybe medium-high heat for that extra crispy. I personally love using our cast iron skillet. It is literally perfection to make a grilled cheese in, the healthy and non-healthy kind.


I need you to take the coveted butter that I know when you saw it on the list you went, “Wait, she said healthy? Is that a typo?” Nope, it is not! And don’t you go looking in your fridge for that fake ass butter either. I want full on butter on the outside of that bread. I promise you will see by the end of this masterpiece that the fat macros you are so worried about will not be as bad as you think. So, back to the bread and butter. Grab one piece of the Ezekiel Bread and spread butter on the outside of one side, place butter side down in the pan.


Next, I want you to take half of the cheese that you measured out and put that down on the bread. Follow that up with the 2 oz of All-Natural Turkey meat and followed by the rest of the cheese. Now, let’s pause for a quick second. Are these the only ingredients you are allowed to add to this melt? Oh, heck no my friend! But remember, I am just trying to show you a basic, high protein, ooey-gooey crispy grilled cheese. The macros I am going to share are only for those 4 ingredients, but you make this sandwich your own! Add the avocado or the bacon or a different sort of meat if you desire. Today, we just basic. Ok back to the action sizzling in your pan! Finish with the other slice of bread and use the rest of the butter to smear on top of that slice.


So, at this point, you can either sit and drool while this cook, or set a timer for 2-3 minutes, depending on how hot your pan is, to let you know when it is time to flip. Before finishing the flip, however, take a little peak at the side that is down on the pan. Is it that golden brown you remember as a child? Yes? FLIP!


Repeat that timer or again, sit and drool. At this point it’s up to you and your stomach and how much you can handle. It should only take another 2-3 minutes BUT WAIT, check the side that is down so that you are 100% it is grilled cheese worthy!


The removal, the cut and the pull apart. Literally the main reason we have all taken time to make this sandwich, am I RIGHT? Ok, ready, set, go! Did it happen! Did you get the gooey cheese pull apart? Oh my lanta! I am drooling for you! Did you get the first bite crunch and the buttery goodness from the outside crisp? Yep, I just drooled on my keyboard.


Ok, you finish up while I calculate the amazing macros you just ate…Drum roll please!

Your high protein sandwich macros are:


Protein: 26g    Carb: 34g         Fats: 7.5g        Fiber: 6g


I mean come on! How perfect are those macros for the amount of amazingness you just put in your mouth! Literally doesn’t get any better than that! Balanced, high protein, filling and a childhood memory you can make with your kids and NOT feel guilty!


Happy Grilling!

Meal Planning 101

Meal Planning 101

What is the hardest part about your new fitness journey so far?

Is it the gym? The workouts? The cardio? The day after soreness? The stupid amount of water you’re drinking??

I am willing to guarantee that your answer is none of the above, AND I’m willing to guarantee that your answer has everything to do with the kitchen! Am I right?

Our NUTRITION! No, I didn’t say diet, I said your nutrition. In my personal opinion, a diet is a very negative way of thinking when it comes to your health. A “diet” is a quick fix, a fast way to lose a couple of pounds, a fad that your cousin, sister and Aunt did that lost them 20lbs in 20 days. A diet is restriction of foods and drink. A diet is something that you do for a short period of time, and if not careful, will have you gaining twice the amount of weight once it’s over. Because we all know, diets never last long.

So, first things first, I need you to change your mind set on the kitchen and the food that is made and eaten in the kitchen. You are no longer and never again DIETING, you are working on improving your nutrition to support the goals you are trying to accomplish. Deal?

Second, your nutrition is something that will be something you are constantly working on and will take consistency and work on your part. I know, I wish it was easier but life isn’t easy either so….here we are.

If you are currently on a training routine and you are not incorporating any sort of change in your nutrition, I would suggest maybe looking into some sort of plan. Whether that plan consist of working with a coach or just adjusting your foods to more wholesome and less processed approach, changing your food to support your new health and fitness lifestyle will be the make or break to changes you are hoping to see in your body.

Not sure how to get started? Easy!

  1. Start a food journal to see where you are eating on a day to day. This food journal needs to be the tell all to what you are putting in your mouth on a daily basis. You need to stop lying to yourself about your daily intake and look at what your calorie intake is on average weekly. I promise, doing this for one week will surprise the crap out of you!
  2. Remove the processed “crap” and start eating more wholesome, colorful foods that your body enjoys. Does that mean become a boring eater and start eating the same thing on a daily basis like the typical bodybuilder? HECK NO! If I don’t do that, why on earth would I want you to do that? What I mean is start living 80/20, 80% of your day whole foods, 20% of your day fun foods. Start getting in good protein sources, filling carb sources and healthy fats. Fill your meals with foods that are easy for your body to digest, foods that give you good energy for the day and foods that will make your workouts even better because your body is working as one solid machine!
  3. Plan to win! I told you earlier that this was going to take work and here is the most work you are going to do: planning your meals and making sure you have the foods to make your meals good and enjoyable. Yes, this means taking time out of your week to plan, make a grocery list, go shopping, prep the food and keep your fridge stocked throughout the week. The best “cop out” I have heard from people as to why their week was a failure was because they didn’t have food or there was nothing cooked in the house. Well, at the end of the day whose fault is that? When we plan, we win!
  4. Eat your Wheaties and drink your water! Ok, so when I say Wheaties, I actually mean eat your protein, get in your fruits and veggies, eat some carbs and drink water! Eat when you’re hungry, eat a balanced meal, stop when you are full and repeat. Stop forcing yourself to eat every 2-3 hours if you aren’t hungry. Are you trying to fast but don’t like it? Uh, don’t do it! Start to listen to what your body wants because I promise in the end, that’s what will work best for you and your life!

Nutrition isn’t perfect. You will slip up and have a piece of candy or have a little to much peanut butter. You won’t get in all your water or might forget to track your salad dressing!

Say it ain’t so!?

But what we can do is be as prepared as we possibly can be on a daily basis. When we plan ahead of time, we have a better chance of sticking to the change and making it a new lifestyle, not just a restart every single week!

Need help on where to start? Click the link below and start tracking your food so you can start to understand your calorie intake vs. your calorie expenditure.





New Year, Same Resolutions

The New Year is here and let me guess, you have a shit load of new “resolutions” you have written down to conquer this year, am I right?

You have that new 100 pound weight loss goal, you have the I’m going to eat clean for the rest of my life goal, you have the ditching sugar and alcohol goal and the “I’m going to read a new motivational book every week so I become my best self” goal. Do any of these sound like the goals you have set for 2020?


If you are someone that just said yes, I need you to take that cute little paper you just wrote on with all these amazing resolutions and rip it to pieces. Yep, cut it up, put in in the shredder or better yet, let your dog eat it! You want to know why? Those “goals” will only lead to failure, guilt and anger. You can fight me on that all you want, but I have seen it happen with one client after another. They set these goals that are just beyond their wildest dreams, goals that just writing them down seem already way out of reach and by February 1st, are already crossing them off as not getting done.





Please for the love of my mother, take a moment to really think about how you want to start this new year, this new decade for goodness sakes! Think about how you want to make your life better, about how you want to make your relationships better, about how you want to get out of debt or start a new business.


Think of these yearly resolutions now as goals for yourself. Set REALISTIC goals that you can actually finish! Set small goals, accomplish small victories throughout the month that will lead you to getting big results! Sometimes we easily look passed the small things because we see them for what they are, small checkmarks that mean nothing compared to that BIG VICTORY! But I am here to change your mind on that thought process, so let’s chat.


For example: You set yourself a goal of losing 20lbs next year. First and foremost, please don’t just set the goal of losing the weight. The number one issue I already have with this is what happens post weight loss? Are you going to keep it off or have a party to celebrate and gain it all back in one night? Think about it and get back to me, until then, lets continue with our goal setting.


Step 1: Lose 20 pounds next year and keep it off!

Step 2: How will we do that? Changing activity level and nutrition!

            Step 2.1: Increase activity:

Month 1: gym 2x per week.

Month 2: Gym 2x per week and a hike outdoors each week.

Month 3: gym 3x per week.

Month 4: gym 3 x per week and nightly walks around the block.

            Step 2.2: Nutrition

                     Month 1: Limit eating out to 2x per week/Increase water to 100oz per day

                     Month 2: Limit eating out to 1x per week/increase water to 120 oz per day.

Month 3: Same as M2, get 4 servings of protein in every day.

Month 4: Same as M3, get 4 servings of green veggies in every day.


Do you see how in Step 2, I made small changes every single month? I didn’t just jump off the deep end month 1, change my whole life in the snap of the fingers and expect everything to be ok. Make small, sustainable changes that you know you will be able to make so that your life doesn’t explode and your family doesn’t leave you on the corner!


Step 3: Track Progress. Don’t just go through the motions and expect to weigh yourself Dec. 31, 2020 and boom, life is good, goals were met now time to go to the next year. You need to have a plan in place that you can track your weekly progress whether that is weighing yourself, taking pics, tracking your food and water, you need to have a system that you can do every week to see how well you are doing. AND CELEBRATE THE VICTORIES! Be proud when you have done a full week of 100oz of water because dammit that it hard! Celebrate when you have eaten a home cooked meal every day for 1 week even when soccer practice ran late! Get excited when the scale says down ANY amount of weight because THAT is the true goal!!

Step 4: Make changes as you see necessary and be ok with mistakes! Life isn’t perfect, WE are not perfect! YOU WILL FAIL! And guess what? It is okay, take a deep breath, you will be fine. Tomorrow we start fresh and continue on our path to losing the weight, even if we don’t hit the 20 pounds you have set for, any weight loss is the goal.


This is just the “typical” resolution example of losing weight every year that I hear from clients and potential clients. Now don’t get the wrong idea, I believe everyone should put their health first, but I think it gets made into such an ordeal that people fail before they even start.


Start BIG but celebrate the SMALL.

Enjoy the process of getting to that point.

Learn from the failures and keep growing through the wins.

Stop making resolutions and start setting reasonable goals to conquer.

Make a vision board, write them on your mirror, see them every single day.

When your goals and dreams become reality, you will be thankful for the journey.


Teamwork Makes the Dream work!

Being Social While On a Diet

The question of all questions…Is having a social life possible while being on a “diet”

What is a social life?

As an introvert who only knows Netflix and Chill, going out with friends is very few and far between. BUT, when it does happen, I am more often than not on prep. Well, at least for the last year that has been the story of my life!

Now, let me preface this by saying I do not coach this lifestyle. I don’t think that you should be restrictive to where you aren’t LIVING. I don’t think that if you are trying to make healthier choices you need to lock yourself in your house 24/7. I am telling you how I have handled being social with having to be on a “diet”. Don’t get it twisted! : )

My friends and family have gotten use to the “No thank you” I have on repeat when offered food or drinks. Actually, rewind, they have gotten use to asking, “Are you on prep? Can you eat?” And yes, I know how that sounds. “But Caitie, you said you don’t agree with a restrictive diet!?” Yes, but with the hobby that I love, aka bodybuilding, I have gotten use to that lifestyle. And even though it sounds like those around me have been “trained” to not bug me about my choices, it has not always been that way. And I know for many of you, it is still a struggle.

Rewind to 5-6 years ago when I began competing. Strict dieting became a part of my life. I wasn’t phased by the tubberware lifestyle. I wasn’t phased by saying “No” or always being the DD. I was taught early on about black coffee, ordering plain chicken, sauce on the side, blah blah blah. Everything that made food bland or easy by bringing my own I did because if competing was my goal, then sacrifice I did.

The only thing that seemed to be an issue was getting those around me on board that I was ok with not eating out or drinking. I can’t tell you how many dinners I went to and was questioned and criticized for not part taking in the “breaking of the pizookie”. How many holidays I brought my own food and the amount of sideways glances I would get. Or the best, when others were LITERALLY upset with ME because I wasn’t eating their food or getting wasted!

Um, wait what? YOU’RE upset with ME because I can’t eat the catered BBQ and the homemade chocolate chip cookies? Yeah, forget the drool that I have dripping down my chin on to my plain ass chicken breast. Forget the gallon jug I am drinking from instead of clinking glasses of champagne to celebrate, let me comfort you!

As the years went on, people began to realize that usually me going out and NOT being on prep was a once in a life time ordeal. The questioning got less, the pressuring to eat got less, the looks changed to support and the “Poor me” (as in the host) turned into “Let me know when you can eat and we are going all out!”

Dieting and being a social lite is HARD, I get it more than you know, BUT it can be done. Your purpose, your goals, wants and needs need to be stronger than the cookie sitting on the dessert table at Cindy’s wedding right now! Because guess what? In 3-6-12 months, that cookie can be made again, ordered again and will tasted even better because you know you completed your goals by saying no in the moment.

What are my top 5 tips for getting through social gatherings while on a diet of any sort?

  1. STAND YOUR GROUND. Whether you are on this diet for a bodybuilding show, if you are dieting because you HAVE to lose weight for health reasons, if you have certain allergies, etc. Don’t let the pressures of family and friends make you feel bad and give in to the temptations. No means no and they need to understand that!
  2. KNOW YOUR GOALS. Know why you are saying no to some tasty treats. Are you just saying no because you are restricting certain things in your diet? Are you saying no because you don’t want to over indulge in front of people? If you said yes to those questions, first we need to reevaluate your choices and the “diet” someone has you on! BUT if you are saying no because it is a need, a must, a health risk, make those goals prominent in your life and don’t faulter over a missed shot at the bar with the girls.
  3. EAT BEFORE OR AFTER. I chose this option a lot, especially if it was a party with hors d’oeuvre and not a sit down meal. I was able to fill up on a meal at home with foods I know were ok for me and I could just sip my water and be pleasant and full while socializing. I always made sure I saved something for after the party as well because whether there is dancing or a lot of standing, ya girl was hungry after a couple of hours out being social!
  4. BRING YOUR OWN MEAL. I did/do this a lot when going to a restaurant or a family function where I know there will be nothing for me to eat that fits because due to A LOT of hidden calories. How to hide it? Show up with meal, hide in the fridge, when everyone is getting their buffet style meal, plop your food on a matching plate, microwave and BAM!
  5. ALWAYS KEEP YOUR WATER CUP FULL! So cousin Billy can’t refill it will alcohol you don’t want to drink. 2. So you can fill up on water and have no room to snack. 3. It’s good to drink water, pee clear and keep your body flowing!

At the end of the day, you need to make your stand against those who won’t agree with your lifestyle. They won’t agree with your choices. They will tell you to lighten up and just have a bite. If your goals and journey are worth it to you, if your health risks are that high, you will stand your ground. If not, THEN ENJOY THE DAM COOKIE!



Counting While Eating Out

How to Eat Out and Stay on Point!

This is a question I get asked time and time again from clients:

How do you eat out and still stay on track with my macros?

 Well my friends, it is really not as hard as you would think, but for some, an idea they wouldn’t think of because at the end of the day, who wants to put in all that extra work right?

When it comes to eating out for a birthday dinner, date night with boo or happy hour with friends, the last thing we want to do is track a calorie or count a macro. Eating out is meant to be fun, eat foods you don’t normally cook and enjoy a cocktail with friends! I GET IT! But for those who have set fitness goals or even for those who MUST lose some weight for health reasons, extra precautions need to be put in place to have that fitness-lifestyle balance.

 Now, don’t make this process more complicated than it has to be. It actually takes no more time than the car ride to the restaurant!

Please also take into account, EVERYONES MACROS ARE DIFFERENT!

Please just take these tips and apply them to your personal numbers!

My top tips for eating out and staying on track:

1.     Find out where you are going ahead of time. The earlier you know where you are going, the better you can prepare yourself and your food choices to fit the meal of your dreams!

a.     Decide if you are going to be indulging in some cocktails along with your meal or some sinful tastes of dessert after! That may also play a role in how you set up your day or how you choose what to eat.

b.     Depending on how far in advance you have found out about where you are eating, stalk the menu like it’s your new favorite book! Look that thing over 5x’s! Get a feel for what this place offers and what you want to indulge on, if anything!

2.     When you have a feel for what the restaurant serves, you can set up the rest of your day so you can fit in some tasty treats! The easiest way to fit things in is to have somewhat of a “boring” day of eating! If you are going to an Italian place, we all know that carbs and fats will run the meal. SO, during the day, focus on your protein numbers. Have an egg white omlette for breakfast, have a chicken/turkey salad for lunch, keep the snacks to some deli meat or a protein shake. Continue to feed your body (WE DON’T STARVE) but put your focus into the macro that you know this restaurant will most likely serve the bare minimum.

3.     Keep your water intake high. Most places use more salt than you are used to and can cause that bloated, eye puffiness we all dread after a night out of eating and drinking. Keep chugging that H2O all day and make sure with the meal, take a sip or 2 of water with every bite. I like to do the Heidi Powell trick and every time I take a drink, I take 10 big gulps. Try it and see how much your water increases daily!

4.     Make sure to get some sort of “green” to go with dinner. If you are having pasta or a burger, order a side salad. If you are getting a steak and mashed potatoes, order a steamed veggie. If you are getting Mexican, eat the shredded lettuce on the taco LOL! Keep your fiber up where you can so things go in and out the same as usual!

5.  Once you have put your order in, once you have added in the correct amount of food into your My Fitness Pal, once you have put your napkin in your lap and have taken your first sip of your cocktail, ENJOY THE MEAL! There is no stress, there is no what if. If you wake up tomorrow 2 pounds up and puffy eyes, oh well! Drink some water and go for a swim or walk. Don’t have any regrets, don’t have any guilt for going out and having fun!

Monday Reboost


Why do we look at that word an associate a negative mood?

Why do we think of Monday and immediately roll our eyes, deep sign and get cranky?

Why is Monday so Monday!

When Monday rolls around in the gym, I get two different types of comments from clients:

  1. OMG! Caitie! I did so good this weekend! I tracked everything and ate on point! I even hit the gym on Sunday for an extra cardio session!
  2. Ugh! Caitie! I ate like crap this weekend…We had a birthday party and I ate so much food…I feel so bloated and gross! Should I not eat today and do extra cardio?

Now take both of those statements in for me for a quick second…

On one hand, you stayed on top of your food and activity, you kept your goals at the forefront of your mind and stayed on track like a pro. Monday never felt so good! On the other hand, you let loose a little, you enjoyed good food and good company and now you think life is officially over. From one extreme to the other right? But why?

Let’s get “mean” trainer out of the way really quick. If you have goals, if that goal contains a weight or how you want to look, staying on track during the weekend comes down to self-discipline. To drop 3-5 pounds in a month for most is already a large goal, but doing that while getting off track 8 days out of the month? Well, I would say maybe we need to re-evaluate what your goals truly are and if they are worth it at the moment! If that weight loss goal is #1, you need to be able to say no, be able to hit your numbers and stay on track. Self-discipline, tracking food/drink, getting your water and workouts in, should be top priority to you.

Now, back to “nice” Caitie. If you are someone that is LIVING LIFE, if you are happy, healthy and doing the dam thing, why is an extra cookie or mimosa at brunch with the family life or death? Why are you putting so much negative emotion into enjoying life?

Life should not be dictated by your MyFitness Pal 24/7. Don’t let your macro numbers hurt you more than they should be helping you. If you have been counting for a good amount of time, you should hopefully understand what a serving of protein is for you, you should be listening to your body enough to know when you are full or when you need a little more. You have hopefully been paying attention to what foods hurt you more than they help, no matter how tasty they are to your taste buds.

Monday DO NOT’s:

  1. Starve your body to “make up” for over eating on the weekend
  2. Do an insane amount of cardio to burn calories
  3. Wear a stupid amount of clothing and sit in the sauna for an hour to burn the “fat” you think you gained in one day from one cookie

Monday DO’s:

  1. Get back on track with your macros
  2. Get back on track with your water intake
  3. Get back on track with your activity
  4. Look back at the memories you made that weekend and smile!

Stop trying to fix what was never broken! You “slipped” on your diet, you enjoyed a little too much, you lived life, you did things humans do every weekend!

Stop feeling guilty.

Stop putting yourself in time out for a weekend well spent.

What’s done is done. Accept it, learn from it and move on.

Your body loves you when you treat it with care, so do just that on a Monday after a fun weekend! <3


Chocolate Chunk Protein Balls

Protein Balls of Heaven

Your stomach is growling, you are rushing off to pick up the kids from school and off to soccer practice. You won’t be home until later tonight, but “hanger” is setting in! What is the first thing you grab or think of? Maybe a drive through on your way to practice? Maybe a handful of nuts because you heard that was healthy? Maybe you ignore the growling and let full on hanger set in because, well just cause!


Stop with the hanger pains! Stop with the cranky attitude! Your body is telling you it is hungry so stop ignoring it!

These protein balls I am about to share with you are balls from the gods! (You’re allowed to laugh lol) They have a little bit of all of the thing’s heaven gave us! Yes, there is some sugar, a tad bit of carbs and whole chunk of chocolate, so suck it up and give your body what it wants. I can promise you right now, 2-3 of these balls once a day or once in a while are not going to ruin your gains or make you fat.

This recipe will make about 22-24 balls depending on how big you decide to make them! Separate into baggies 2-3 at a time. Stash them in the fridge (aka hide them from the family) so they are ready to grab and go when you have a day of chaos!

Makes about 20-24 balls, about 12 Grab-N-Go packs

Serving for 1 Ball

CALORIES: 151            PROTEIN: 5g   CARBS: 17g     FAT: 8g

**Protein may be higher or lower depending on protein power


2 C rolled oats

1 C Skippy Peanut Butter (I like smooth, but do you boo!)

½ C Honey

½ C Dark Chocolate Chips/Chunks

6 T Chia/Hemp/Flax Seed Trio (Bought this in the Baking Section at Walmart)

6 T Protein Powder of your choice



  1. Combine all the ingredients in a bowl. I would use an electric mixer because this batter will become thick and tough, BUT, I’m always down for a good arm workout as well soooo! If you are using an electric mixer, add all of the dry ingredients first and add the wet on top so you don’t end up covered in oats. Mix until all ingredients are combined well!
  2. Once fully mixed, cover the bowl and place in the fridge for at least 30 minutes.
  3. Take the bowl out of the fridge and with clean hands OR a melon baller, roll mix into golf ball size balls. Put balls into a container and in the fridge until you are ready to eat or grab for a quick snack on the go!

Mirror, mirror on the wall…

When you look in the mirror what do you see?

Do you see the bags under your eyes or the zit on the tip of your nose?

Do you see the cellulite on your butt or the extra skin hanging from the back of your arm?

Are you so concerned about your “bra fat”, that instead of wearing your favorite tank top in the middle of the Arizona summer, you wear a long sleeve shirt?

Do you pay more attention to your “muffin top” or your non-existent, over rated thigh gap than your kids soccer game?


Take a moment, and really allow yourself to answer that one question.

Has our society made looks and appearances so dam important in our day to day that we have lost who we are and what we have to offer this world?

Instead of owning every single bit of you, you change to fit the mold. You change to fit in with the #fitmom. You change into the wife you “think” your husband likes or the mom you think your kids look up to.

I am a thick, 5’5 spit fire.

I have thicker thighs than Serena Williams.

I have the cutest group of cellulite dimples on each cheek.

I have skin that shines brighter than the oil in the actual bottle.

I have a waist 10x smaller than my thighs, so imagine fun a jean shopping trip can be.

I have more “problems” with my body than I literally care to count and the best part? I DON’T GIVE A RATS BEHIND! Why? Because I am who I am! Short, proud and round!

Physical characteristics are so yesterday. I want you to switch up your focus to who you are as a proud woman. Do you love harder than Cupid? Do you care more than Granny down the road? Do you make a mean PB&J sandwich every day just to see your youngsters smile? Do you make your husbands jaw drop just with that side eye sexy glare across the table?

So why does a little blemish on your forehead send you into a down word spiral?

STOP letting your body control your feelings, your joy and your happiness!

When you look in the mirror, see YOU. SEE you in all your blemished, cellulite, bra fat glory. LOVE all of your imperfections from your forehead to your toes. ENJOY your struggles to get to the top. EMRACE life one long, hard as day as they come.

STOP letting the mirror win.

Mirror, mirror on the Wall, who’s the prettiest of them all?


Struggles, Trials and Daily Challenges

The other day I was waiting for my morning client to stroll into the gym when I caught myself in a semi awkward silence with one of Jerame’s older clients. I’ve never really gotten more than a “Hey how are ya?” or a small joke that most likely went right over my head from him, not because I didn’t like him, just because he is a quieter man with a dry sense of humor.

That day however, he became a mild Chatty Cathy with me in the lobby of the gym. All it started with was, “Hey how are you doing?” I didn’t give him much, a simple “Well I woke up this morning, so so far, so good!” I returned the question and got back an answer that surprised me? Yes. Simple question, loaded answer.

Have you ever looked at someone, how they dress, the car they drive or the home they live in and think, wow, they have it made? If you said no, you’re a liar, but we’ll move on. We’ve all done it. Judged someone from the outside without knowing their true story. Without meeting them or getting to know them. They talk as if they live day to day with no care in the world other than the shopping spree or amazing vacation they are about to take this coming weekend, but deep down, they are struggling just as much as you may be financially, socially or personally.

Struggles, trials and challenges in life come in all shapes and sizes. No matter who you are, wealthy or poor, white or black, small business or CEO of a multi-million dollar company, we all have different struggles that affect our moods and how we live our day to day life. Now you may have just read that and laughed, “Seriously Caitie? A small business struggles vs. a multi million dollar company? Bye Felicia!” NO WAIT! Hear me out!

A small business is trying to survive on a daily basis. Hopefully having surpassed their 2 year anniversary, they open up shop every day praying for at least one sale, especially those in a small niche. Every day, trying to make sales that will increase revenue to pay employees, pay the water bill, pay rent and maybe get to take home a small amount for themselves to pay their own bills. Now yes, their bills may be smaller, but does that mean their stress and anxiety of not making a payment is any less?

A multi-million dollar business may seem like it is doing amazing on the outside, but can you for one second put yourself in the shoes of the CEO who has to write the checks to make sure his company is running? To really open your eyes, I will bring it back round to Jerame’s client who sparked this conversation. In the 2 minutes that we were talking, he told me over night he had added $1M to his payroll from taking on employees from a company that had folded. Did you just shit your pants because I sure did! Here I am worrying about my $700 rent check to the gym and here he is adding over $1M to his freaking payroll! Lord pray for me!

A stay at home mom does loads upon loads of laundry, grocery shops and cooks, cleans the house spotless while picking up toys for the 5th time today all while trying to keep all 4 kids alive. Her husband, on the other hand, is in his office sorting through piles of paperwork, dealing with clients or fellow colleagues and taking early morning conference calls because his main office is in New York all while he is worried about not bringing in enough money to feed and clothe all 6 humans that he is in charge of. Daily struggles, just different version.

Can you see that although the amount of money or social roles may be different, how the same type of struggle is still very much alive?

My business mentor told me on the weekly, “No matter how big your company gets, no matter how much money you make, you will always have worries and headaches, they just become bigger as you grow.”

Judging someone from what you see on the outside will always come back to bite you in the ass. You don’t know their story, you don’t live their life, you don’t understand what makes them happy or drives them bat shit crazy. My struggles and daily stressors may be polar opposite of Jerame’s clients, but that doesn’t mean he doesn’t feel my pain of running a business.

We all live different versions of LIFE. We all judge. We all want more but don’t want the responsibility of what may come of “more”. We all seek to be the richest, most famous, CEO of a big business, best trainer in town because we think that more = less. Let me be the bearer of bad news when I you that is so not the case, MORE = MORE.

Struggles will come and go, welcome to reality. Don’t wish you had someone else life until you truly understand what they go through on a daily basis.

Happy Day Fam! Smile and make today great!

Is my fitness journey easier than yours?

Almost like clockwork, I hear these two phrases weekly from clients, other trainers and random peeps who pop in from here and there:

  1. You’re so lucky you work in a gym! You just workout all day long don’t you?
  2. It must be so easy living with and dating someone who lives the same lifestyle as you?

Besides how annoying it gets, it’s even more of a pain to TRY and explain to them how wrong they truly are.

Let’s dissect each “outsider opinion” shall we?

  1. You’re so lucky you work in a gym! You just workout all day long don’t you?

First of all, workout all day long? Are you outside your damn mind? Why on earth would I just want to work out all day long? Even as a coach, I don’t have the motivation or the stamina to do that! Working in a gym has been a part of my life since I was the ripe age of 16. No, I wasn’t exactly on the floor, but I was in a gym, doesn’t that count? By the time I had graduated to the adult part of the gym, I was wiping down sweaty, stinky machines that members had forgotten to clean. I was washing towels that were full of armpit BO and the face of makeup the woman who “never sweats” left on them. I was making smoothies and cleaning up messes left in the bathrooms. Where in there was I able to workout? Right.

Fast forward to running my own Coaching business where I run my own schedule but unlike you, I only get paid when I have clients. No in person clients, onto my laptop we go, where I need to check in and make sure all of my online clients are kicking just as much ass! Online work done, check in on nutrition clients. Macro targets are being hit, weight and measurements are being logged, everyone is winning! Yes! Class later tonight, make sure there is a full workout planned with the equipment we have based on the number of people showing up. Oh, and don’t forget to eat! I preach nutrition, so I better make sure I am getting it in just like my clients are!

Ok, phew! I finally found 1-2 hours that I could sneak in a workout. May have to rush it, may have to split it up between now and when I am off work at 7pm, but I WILL get it done! Won’t make it to long though because day starts again tomorrow at 5am!

  1. It must be so easy living with and dating someone who lives the same lifestyle as you?

Ok, let’s talk about this cereal eating machine that I call my other half. The man who can eat 2 burgers with fries, a soda pop and still lose weight the next day. The man who does one lap around the track and is shredded. The man who consumes 3,000 calories a day of chicken, rice and green beans and is immediately stage ready.


Oh yes, living and dating someone who lives the same lifestyle may seem easier, but when our “fitness” is on totally different levels, it is anything but. Our grocery bill is still just as high with his food and mine. Our pantry is just as chaotic with the cookies and chips, oats and cereals. Our fridge is full of my carefully macro calculate meals and his thrown together whatever looks good meals J The best part of living with a fellow competitor is when it comes time to prep for a show at the same time! Oh baby! No, scratch that, when it comes to prepping with or without him is just a ball of joy! Long workouts, less food, attitudes on an all-time high, tired and always sore, times that by 2 and oh its game time!

Now that I have given you all the negative of living with another fitness pro, let me tell you WHY it is works! We both understand what each other’s goals are. We understand why we need to spend x amount of time in the gym lifting, doing cardio and posing. We get why sometimes date night is meals in prepped meals or staying home so we can go to bed early for an early morning workout. We don’t question each other’s food choices or force each other to eat this when we can’t.

Is my fitness journey easier than yours because I am a Coach and I live with a fellow competitor? I say we agree to disagree. What looks easy to you on the outside is quite difficult behind closed doors. Your journey is hard, is a struggle, is easy to you because it is your journey! Mine is just the same.

Don’t worry about how “easy” it looks for others, worry about how you are going to accomplish your goals every day!


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