Sipping Smart: Crafting Healthy Cocktails for a Fit Lifestyle

At Empowered Lifestyle, we believe in the power of a balanced lifestyle, where fitness meets enjoyment. While maintaining a healthy routine is crucial, it doesn’t mean you have to sacrifice social gatherings or fun beverages. Enter: healthy cocktails! These delightful concoctions let you indulge in a refreshing drink without compromising your health goals. Let’s explore some delicious and guilt-free recipes that will elevate your cocktail game while keeping you on track with your fitness journey.

When it comes to creating a healthy cocktail, the focus is on fresh, natural ingredients and mindful choices. Here are some tips to keep in mind:

1. Fresh is Best: Opt for fresh fruits, vegetables, and herbs as the base of your cocktails. These ingredients not only add flavor but also provide essential nutrients.

2. Ditch the Sugary Mixers: Say goodbye to high-calorie mixers and syrups loaded with sugar. Instead, use natural sweeteners like honey, agave nectar, or fresh fruit juices to add a touch of sweetness.

3. Watch the Portions: Controlling the portion sizes of alcoholic beverages and mixers is key. Moderation is the name of the game to maintain a healthy balance.

Healthy Cocktail Recipes:

Let’s dive into some delightful and healthy cocktail recipes that will tantalize your taste buds while keeping your fitness goals intact:

1. Berry Blast Mojito


– 6-8 fresh strawberries

– 8-10 fresh mint leaves

– 1 lime, juiced

– 1 tablespoon agave nectar

– 1 ½ oz. white rum (optional)

– Club soda

– Ice cubes


– In a shaker, muddle the strawberries, mint leaves, lime juice, and agave nectar.

– Add rum (if using) and ice cubes, then shake well.

– Strain the mixture into a glass filled with ice and top it off with club soda.

– Garnish with a strawberry and mint leaves.

2. Cucumber Basil Gin Fizz


– 2 slices cucumber

– 3-4 fresh basil leaves

– 1 ½ oz. gin

– ½ oz. fresh lime juice

– Club soda

– Ice cubes


– In a glass, muddle the cucumber slices and basil leaves.

– Add gin, lime juice, and ice cubes. Stir well.

– Top it off with club soda and gently stir again.

– Garnish with a cucumber slice and basil leaves.

3. Pineapple Coconut Mocktail


– ½ cup fresh pineapple chunks

– ¼ cup coconut water

– 2-3 fresh mint leaves

– ½ lime, juiced

– Sparkling water

– Ice cubes


– In a blender, blend pineapple chunks, coconut water, mint leaves, and lime juice until smooth.

– Fill a glass with ice cubes and pour the blended mixture over the ice.

– Top it off with sparkling water and stir gently.

– Garnish with a pineapple wedge and mint leaves.

Enjoying a healthy lifestyle doesn’t mean giving up on socializing or indulging in delicious drinks. With these healthy cocktail recipes, you can savor the taste while making smart choices for your well-being. Experiment with different flavors, get creative, and raise a toast to a balanced and enjoyable life!

Remember, moderation and mindful choices are key. Cheers to your health and happiness!

Empowered Lifestyle encourages incorporating healthy habits into every aspect of life, including your beverage choices. If you’re looking for more tips on maintaining a balanced lifestyle or need personalized fitness guidance, feel free to reach out. Cheers to a fit and flavorful journey ahead!

Boost Your Daily Protein Intake: Whole Foods, Shakes, and Bars

In the realm of fitness and nutrition, one macronutrient often takes the spotlight: protein. Whether you’re an athlete aiming to build muscle, someone looking to shed a few pounds, or simply seeking a healthier lifestyle, incorporating sufficient protein into your daily intake is crucial. Not only does it support muscle growth and repair, but it also aids in weight management, boosts metabolism, and contributes to overall well-being.

But how can you ensure you’re getting enough protein daily? Let’s explore some effective strategies, including whole food options, protein shakes, and protein bars, to elevate your protein intake and optimize your nutrition.

The Importance of Protein

Protein serves as the building block for various tissues in the body, including muscles, bones, skin, and even hormones. Unlike fats and carbohydrates, the body doesn’t store protein, emphasizing the necessity of consuming it regularly. Whether you’re a fitness enthusiast, an active individual, or simply want to maintain a healthy lifestyle, adequate protein intake is vital for:

1. Muscle Growth and Repair: Protein provides the essential amino acids necessary for muscle repair and growth after exercise.

2. Weight Management: High-protein diets help control appetite and increase feelings of fullness, potentially reducing overall calorie intake.

3. Metabolic Health:** Protein plays a role in maintaining healthy blood sugar levels, supporting a healthy metabolism.

4. Overall Health: Adequate protein intake contributes to better immune function, improved bone health, and the production of enzymes and hormones.

Incorporating Whole Foods

Whole foods are an excellent and natural way to increase protein intake. Incorporating a variety of these sources into your daily diet ensures a spectrum of nutrients in addition to protein. Some top whole food protein sources include:

-Lean Meats: Chicken, turkey, lean beef, and pork loin.

-Fish: Salmon, tuna, trout, and sardines are rich in omega-3 fatty acids and high-quality protein.

-Eggs: A complete protein source, containing all essential amino acids.

-Dairy: Greek yogurt, cottage cheese, and milk provide a substantial protein boost.

-Legumes: Lentils, chickpeas, black beans, and peas are plant-based protein powerhouses.

-Nuts and Seeds: Almonds, peanuts, chia seeds, and pumpkin seeds offer protein, healthy fats, and fiber.

Protein Shakes for Convenience

Protein shakes serve as a convenient and quick way to supplement your protein intake, especially for those with a busy lifestyle or after workouts. Made from protein powder and various liquids like water, milk, or plant-based alternatives, they offer a concentrated dose of protein. Choose high-quality protein powders such as whey, casein, pea, hemp, or soy, based on your dietary preferences and goals. Experiment with flavors and ingredients to create delicious and nutritious shakes.

Grabbing Protein Bars On-the-Go

Protein bars are portable, pre-packaged snacks that can be a lifesaver when you’re in a rush or need a convenient protein source. However, be mindful of their ingredients, as some bars may contain added sugars or artificial additives. Opt for bars with minimal ingredients, higher protein content, and lower sugar levels. Look for ones containing natural sources like nuts, seeds, and whole grains.


Adding more protein into your daily nutrition doesn’t have to be complicated. By incorporating a variety of whole food sources, utilizing protein shakes, and occasionally opting for protein bars, you can easily meet your protein needs while enjoying a diverse and flavorful diet.

Remember, the key is balance and variety. Aim to diversify your protein sources, pay attention to ingredient quality, and consult with a nutritionist or dietitian for personalized recommendations. With these strategies, you can optimize your protein intake and pave the way towards a healthier, fitter you.

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.




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!

Getting Started…

How to get started without breaking the bank!

So, you have finally decided now is the time?

It is finally time to make YOU a priority in life. It is finally time to break away from all the B.S. excuses you keep coming up with and all the why nots of why you cannot start today. I tell clients time and time again that if they are not functioning at 100%, how in the world do they expect to give 100% to anyone else in this world? How are you going to care for your children or the household? How are you going to work hard at your job to earn that bonus check? How are you going to be there for your elderly parents that depend on you for almost everything? If it took you longer than 10 seconds to answer that question, we have a problem and it is time to fix that!

Instead of emptying your bank account right away on all the latest and greatest supplements, gym gear and 5 different memberships at all the newest, best gyms, let’s take a deep breath, and start at square one! NUTRITION! The food and liquids you put in your body should be the first place you look at to start this journey. It doesn’t take rocket science peeps, the food you put in your body has a direct correlation to how you feel mentally, physically and emotionally, day in and day out. Eat like shit, feel like shit. Eat good, feel good. You see what I’m getting at here?

Below you will see my top 5 tips for anyone and everyone who is trying to create a healthier lifestyle for themselves. It will take a little work on your end since you have decided to try to do this on your own for now, don’t worry I am here to help if and when you need it!  You will need to plan, track, log and snap a few pics along the way but it is 100% doable on your own! Now please, keep these secrets to yourself because once people start seeing you live your BEST life, they are going to want in! Read quietly, take notes and watch your life change for the BETTER!

The number one and easiest start to your journey, consistency in everything you do and eat. When I say consistency, I don’t mean eating the same thing over and over again or doing the same workout routine day after day. When it comes to consistency, are you eating the same number of calories every day or are you 900 calories Tuesday-Friday and 2,300 calories over the weekend? Are you confusing the hell out of your body and making it guess when the next time it is getting fed adding in a binge here and there? Are you having random days of “who cares what I eat” and other days of “ok, time to diet to fit in the party dress”? When I first start out with clients, the first thing we chat about is consistency. What is the point in automatically changing your food to that “bro diet” life if you don’t follow a plan/schedule right now? Sometimes, I lied, A LOT of the time it is not what you are eating, but it is how often you eat and how much you are eating. Challenge yourself to eating consistently for 4-7 days and see how much your body loves you and possibly changes in just that short time!

Once you have gotten your mind and body on a set schedule or set amount of food for the last few days, start tracking what you are eating. This step doesn’t need a special app, this step needs your note section on your phone or basic pen and paper. Start to track everything that you eat and drink every day. Now, does this mean change up your eating because that you are going to pay more attention? NO! Eat how you normally would or how else are you (we) going to change anything? If you normally eat out for lunch, then eat out at lunch just track what you eat and the diet coke you ordered! If you typically have a cookie and coffee for your afternoon snack, track it! Don’t change it! If anything, we may be able to make that fit! Don’t lie starting day 1 or you will never find the results you are looking for!
Now that you have found consistency in the kitchen and that you have brought to your attention the type of food you are eating, we have to figure out what your true goals are for yourself. Are you content with where you are at? Great! Don’t change a thing! Do you want to lose weight, gain weight, increase strength and build muscle? This is where your consistency will come in to play. If your goal is to lose weight, we need to put you into a healthy deficit. Any calorie decrease that is lower that your consistent intake of calories, with the increase of activity, will help you lose some unwanted pounds. This doesn’t mean remove ALL food, I did say HEALTHY! This means start with a 200-250 calorie drop and see how well your body responds. If you want to gain weight, we will need to do the complete opposite. Instead of removing food, we will need to add food into your daily intake, around 200-250 calories to start. You want to gain strength more than you care about esthetics…just eat!  Eat and lift heavy, that is life! All the changes you will make to your food at the end of the day depends on what you are looking to change. The number one thing I always want you to remember when making this decision is what is going to make you healthy and happy at the end of the day. Do not make this change for anyone other than yourself! I promise, you will thank me in the end 
Now that we have set up a new calorie point for your goals, time to see how they work. Yes, this will take some work on your end, sorry to disappoint. Before even starting, we need to take measurements and pics. We have to be able to track the change and see the change, along with FEEL the change! I know, I know! Ugh pics?! Seriously?? YES! Suck it up and get in front of the mirror to snap a pic from the front, from the side and from the back. You’re implementing this change for a reason, right? What better motivation than YOURSELF! If you don’t like what you see in the mirror, then make a change! Oh wait, we are 
Purchase a mini journal so you can track your weight, your measurements, daily affirmations, whatever you need to keep getting better and keep moving forward! Treat this like a science experiment, we have to test, check and retest to keep changing. While you’re at the store, might as well hit the grocery section to stock up on all your favorite nutritious foods. Anything and everything colorful, is always going to be your best bet. Stay on the outside sections of the grocery store for all of those needs. Once your cart is full of the good stuff, venture into those “BEWARE” aisles. Yes, those aisles you are told to always stay away from but why?
1. It is time to start meal prepping on your off days. Pull out that dusty crockpot, those pots and pans you have shoved in the back of the cabinets, the old recipe book you stopped looking at because the McDonald’s menu was the only thing you have been reading.
2. Prep your proteins and carbs in bulk so putting quick meals together is easy! Prep different kinds so you have the best variety to choose from! Add in fats that you crave and love, not just the infamous nut butters!
3. LOOK AT YOUR FOOD PEEPS! Don’t just eat it because you read somewhere on Wikipedia that it was good for you and don’t stop eating it because the ad on Facebook said it would cause belly fat! Find foods that you enjoy, love, want to eat on the daily and won’t make you want to binge on the weekends!
4. Use a tracker such as My Fitness Pal or My Macros if you are someone who needs to see the protein, carbs, fats and calories you are eating daily. Use a pen and paper if you are better at writing it down and looking at it. Use basic food pyramid and serving size knowledge you learned as a kid and eat mindfully!
Now comes the actual work part of the whole process  TWO WEEKS! Yes, you heard me right, you need to promise me you will stick to this program for AT LEAST the next 2 weeks.

Give your body a chance to get into some sort of groove with this new routine. Rome wasn’t built in a day so don’t expect your body to miraculously change in that amount of time either! Now that you have figured out your goals, figured out your calorie intake, bought the food and taken all of your measurements, it is time to put all of that to use. None of this will work, nothing will change unless you are willing to put in the work to do so!

Every 2 weeks you will set up a check in day to track:
-Weight, measurements, feelings (mentally and physically), hunger, etc. How are things looking, feeling, etc.?
-Pay attention to big drops, plateau’s, or increases.
-Consider any days that you may have “let lose”, over indulged doubling or tripling calories or total opposite, days you didn’t eat anything.
**Ladies beware of mother nature during check in time as well!

It is now that you need to assess if it is time for a change or give yourself more time. It is all based on you and your goals, but remember, this shouldn’t be stressful!
You are making a change to feel better or reach a certain goal! Enjoy the process and watch your body do things you never knew it could do!

Hiring a Coach

Hiring a coach…

And why I did! I did in business, in nutrition and in the gym. I did because I want to be better. I did because I need accountability. I did because I need someone who can watch over me, perfect me and train me better than I will myself.

I hear it time and time again, “I don’t need a trainer. I know what I’m doing in the gym. If I’m confused I’ll look at the directions on the machines.” Or, “Why do I need a trainer/coach? That’s just a waste of money!” Yet, those are the people downloading workout programs online, still seeing no results and making all the excuses as to why they haven’t met ANY of their goals.

Do the best NFL players have coaches? Do Olympians have coaches? Do college athletes have coaches? So tell me again why you don’t need a coach? I don’t mean to be harsh or rude, but it is the truth. Even if you don’t ever plan on being the #1 draft pick or gold medalist, if you have goals and they are important to you, why would you not want someone holding you accountable for the bad and good?

I hired a business coach, nutrition coach and powerlifting coach all for that 1 reason, accountability. I needed someone to criticize my business and tell me how to be better and question why I wasn’t finishing projects on time. I needed a nutrition coach to ask for check in videos and wonder why I had the extra 300 calories of ice cream. I needed a powerlifting coach to correct my form and teach my the rules behind the meets. I needed these experts to make me better, make me as good as I wanted to be.

Yes, even me, a trainer and coach, has coaches to watch me, correct me and demand the best!

If I want to play ball with the best, I need to be at my best and doing that is not a solo job.

As a coach, I don’t demand my clients be perfect but I do ask for hard work and dedication. I ask for communication. I ask to give me your best, even if that is only 60% of your effort for the day. If I am going to give you my all, I need you to meet me half way.

We all struggle with staying on track. We struggle with motivation, planning and preparing. We struggle with knowing how to adjust workouts and macros (or may not know at all). We struggle every day and wonder why we aren’t hitting those goals?

We are creatures of habit in many ways and sometimes those ways just aren’t good enough. A coach is that one person who will question you, teach you and guide you passed those struggles. Make you see passed your road blocks and open your eyes to new things!

Having a coach doesn’t make you weak or incapable. On the contrary, it shows how much you care and how dedicated you are at being the best, playing ball with the big boys and pushing harder than ever.

Why should you hire a coach?

  1. Because you care about you.
  2. You want to be better than you were yesterday.
  3. You don’t care about age or how many kids you have or if your married, you want to feel good in your skin.
  4. You love yourself and you willing to cut back to get help where needed.

Do your research and find someone who you can trust and be comfortable with in the gym, in life, in business or in your relationships, and who can take you where you only dreamed of being!


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