Keto Friendly Gluten Free Peanut Butter Cookies!!

Last night, the kids were decorating cookies.
Full on, sugar cookies, with all the refined white carbs, sugar, flour, and candy toppings you can possibly imagine!
And I didn't have a bite.
But OMG did I want one.
Or twelve!
They looked so good.
And left me C!R!A!V!I!N!G!
So I pulled out my favorite tried and true Peanut Butter Cookie recipe - which just happens to be sugar free, gluten free, and totally 100% Keto Friendly!
Damn good thing since I started on my Keto diet this past Monday.
Oh, and I'd guess these qualify as keto "fat bombs" too, tho being somewhat new to keto, the concept disturbs the hell out of me.

So here's the skinny (or fat) on it:

1 Cup Peanut Butter or the nut butter of your choice (all natural is better, look for the one with the lowest net carbs)
1 Cup Baking Stevia
1 tsp vanilla
1 tsp baking soda
1 egg
a pinch of salt

Blend with hand mixer till smooth.

Roll into 1" balls

Use a fork to make the criss cross pattern on top or you can just thumbprint them if you prefer.

*TIP* To make the fork slide off more easily, spray it with a little bit of olive oil spray.

Bake at 350 degrees for 8-10 minutes on a parchment paper lined cookie sheet.

Cool and enjoy!

Want more recipes like this? 

Interested in learning more about the keto diet?

Find me on Facebook or email me.

Are You Chronically Dehydrated?

12 Symptoms of Chronic Dehydration

It is estimated that more than 50% of Americans suffer from dehydration and don't even realize it!!

Following are 12 of the more common symptoms of chronic dehydration:

1. Fatigue. Water is the most important source of energy in the body. Dehydration causes the enzymatic activity in the body to slow down, producing tiredness and fatigue. Thus, one of the earliest signs of chronic dehydration is fatigue.
2. Constipation. The colon is one of the first places the body pulls water when it is short of water in order to provide fluids for other critical functions in the body. Without adequate water, wastes move through the large intestines much more slowly. In fact, sometimes they don’t move at all. Thus, constipation is almost always one of the primary symptoms of chronic dehydration.
3. High blood pressure. The blood is normally about 94 percent water when the body is fully hydrated. When dehydrated, the blood is thicker causing resistance to blood flow, which thus can raise blood pressure.
4. High cholesterol. When the body is dehydrated, it will produce more cholesterol to seal off water loss from the cells. Cholesterol deposits within the cell membrane act to prevent additional cell water loss, ultimately for survival.
5. Acid-alkaline imbalance. The ideal environment for the health of the body is slightly alkaline. Our blood, in fact, is always slightly alkaline, usually ranging between 7.3 and 7.4 pH (7.0 being neutral). Dehydration significantly reduces the ability of the body to eliminate acid wastes.
6. Digestive disorders. The body needs an adequate supply of water to produce a wide array of digestive juices. A shortage of water and alkaline minerals, such as calcium and magnesium, can lead to a host of digestive disorders, including ulcers, gastritis and acid reflux.
7. Asthma and allergies. Another way the body rations water when dehydrated, as a survival mechanism, is by restricting airways. Respiratory problems are key symptoms of chronic dehydration. The rate of histamine produced by the body increases exponentially as the body loses more and more water. According to Water for Health, for Healing, for Life, chronic dehydration "is the primary cause of allergies and asthma in the human body." Drinking plenty of water is the single most important natural remedy for asthma. 
8. Weight gain. When dehydrated, cells are depleted of energy. They then have to rely on energy generation from food rather than water. People thus tend to eat more when, in reality, the body is thirsty. In addition, the body will not metabolize fat unless the body is adequately hydrated to safely remove dangerous toxins that are often stored in fat cells.
9. Skin disorders. The skin is the largest elimination organ in the human body. In a dehydrated body, the first site for water conservation is the skin. Dehydration impairs the elimination of toxins through the skin and makes it more vulnerable to all types of skin disorders, including dermatitis and psoriasis, as well as premature wrinkling and discoloration.
10. Joint pain or stiffness. All joints have cartilage padding, which covers the bone structures in the joint, providing necessary lubrication. The cartilage itself is composed mainly of water. When the body is dehydrated, cartilage is weakened and joint repair is slow. According to Dr. Batmanghelidj, the joints in which the pain is felt depends on where the localized drought has set in.
11. Bladder or kidney problems. As with all of the organs of elimination, when the body is dehydrated, toxins are not eliminated as well. The accumulation of toxins and acid waste create an environment where bacteria thrive. Thus, when dehydrated the bladder and kidney become more prone to infection, inflammation and pain.
12. Premature aging. When the body is chronically dehydrated, the skin begins to wrinkle prematurely. More importantly, what we don’t see is the same wrinkling and withering effect on the internal organs. The most effective and the most inexpensive way (by far!) to slow the aging process is to drink enough water, especially as we get older.

So my question is - what are you going to do about it?

Do you know how much water you should be drinking?

(If you answered 6-8 glasses a day, you are probably wrong)

Do you have an aversion to drinking plain water? 

(I do - but I have tips and secrets to share about how I've overcome it)

Do you know why your body needs so much water?

(Knowing why is half the battle!)

From August 7th - August 13th, I will be hosting a 7 day free group on Facebook where you will learn the answers to these questions and MUCH MORE!

Join us HERE

Interested in other health and fitness related issues? Find me on Facebook, or email me!

Throw it Away - or - What I learned from Shaun Week

Shaun Week - what is it? or - What was it?

Shaun week was 7 days of brand new Shaun T workouts - one released each day for an entire week - on Beachbody on Demand - Beachbody's suite of thousands of dollars worth of streaming workout programs. The workouts weren't very long - between 27 and 43 minutes each. Most of them didn't even require any equipment, tho a couple sets of dumbbells were needed for two different days.

The workouts went with me where I went - in my living room; at my girlfriend's house; in the back yard if I wanted them to.

But I've done Shaun T programs before. And I've been doing Beachbody at home workouts for over two years now. So what made this week special?

We had a special group going, of people doing just this one program - and I'll tell ya, I've never had a more motivated, engaged health and fitness support group than this (and I've been running them online for over a year)!





I've never had more fun waiting each morning, for the next workout to be released - to find out what it was going to entail.


And I have never found myself grinning during my workouts, quite as much as these past seven days.

It was like having workouts led by a motivational speaker and therapist all at once. Shaun had me "digging deep", finding new levels of fitness, and so much of what he said spoke to me beyond just the daily sweat.

There was one move - kind of a rotational, cardio thing that hit the obliques - where he talked about throwing "it" away. The excuses, the bullshit, the negative self talk, all the "shit" that holds us back.

It got me thinking about all the childhood crap we carry with us into adulthood. All the disordered eating that was created by the "well-meaning" adults of my childhood. All the comments and looks that stung... that I still recall - from classmates, from parents, from teachers, guidance counselors, and the list goes on - all the judgments, all the critics, all the shit that I still carry with me and still let control me in so many ways. And there, on my TV (or laptop, or cellphone, depending on the day) was Shaun T, telling me to "throw it away".

We all have it - baggage we carry with us through our lives. But my question is - what do we do with it? How can we do something more productive with it, than letting it govern us? Letting it dictate to us how we approach social situations? Health? Fitness? Food? Our relationships with people, and with ourselves? That's not okay anymore.

At 46 years old, the looks I got when I was ten - it's time to throw it away. And when I get those same looks, or comments now, as an adult? When my mother looks down her nose at me for eating two bites of birthday cake? Or my father asks me how many potato chips I'm going to eat? Know what? I'm an adult now. I'm not ten. I work out every morning. And I make healthy food choices 80% of the time. And I've lost 130 pounds. And I've kept it off. And I'll eat as many damn potato chips as I want. And you can look, and ridicule, and judge all you want. Because at the end of the day, I'm throwing it away. I'm better than those judgments. I'm better than those looks. I'm better than those comments. The ones I received at eight... or ten... years old... and the ones I received last weekend.

And SO ARE YOU! 

You (and I) can get so much more out of a workout, than a bunch of calories burned. We gain self esteem. We gain self control. The endorphins and dopamine released in our bodies make us feel good. Inside and out. It's not just about burning calories. It's about everything. And when we feel good - we can help others feel good. And as an online health and fitness coach, that's where I get my greatest joy - helping others take control, and feel good about their bodies - in and out.

Interested in learning more about how incorporating a daily fitness routine can change your life? Want to make some small changes to bring yourself to a new level of emotional, mental and physical well being but not sure where or how to start? It would be my pleasure to help!

Get in touch by email or on facebook to learn more.

Healthy Sweet Potato Salad Recipe

Traditional potato salad is just loaded with fat, carbs and empty calories. But this healthy sweet potato salad recipe is a great alternative, with tons of nutrition and flavor, and none of the "bad stuff" in your traditional summer recipe, has a ton more nutrition, and about 100 calories less per serving!

INGREDIENTS
4 large sweet potatoes
1/2 cup extra-virgin olive oil, divided
Salt and freshly ground black pepper
1/4 cup red-wine vinegar
1 medium red bell pepper, cored, seeded, and quartered
2 teaspoons ground cumin
1 tablespoon grated orange zest
1/2 cup sliced scallion
1/2 cup minced fresh mint leaves
1 or 2 fresh minced chiles (jalapeño, Thai, serrano, or habanero), or to taste
1/4 cup raisins (optional)

DIRECTIONS
Preheat the oven to 400˚F. Peel the sweet potatoes and cut them into bite-size pieces. Put them on a baking sheet, drizzle with two tablespoons of the oil, and toss to coat. Sprinkle with salt and pepper, and roast, turning occasionally, until crisp and brown outside and just tender inside, about 30 minutes. Remove and keep on the pan until ready to dress.
Make the dressing while the potatoes cook. Put the remaining six tablespoons of oil in a blender, along with the vinegar, bell pepper, cumin, and zest if you're using it. Sprinkle with a little salt and pepper. Purée until smooth.
Toss the warm potatoes with the scallion, mint, chiles, and raisins if you're using them. Add 1/2 cup of the dressing, and toss to coat, adding more if necessary. Taste and adjust the seasoning. Serve immediately or at room temperature.

Interested in more healthy recipes like this? Follow me on Facebook or Pinterest! or email me!

Best Black Bean and Corn Salad Recipe! Family Favorite!

There is not a person I've made this for, that doesn't like it! This recipe is the perfect healthy side - lots of wholesome ingredients, plenty of fiber, a touch of the healthy fats, and even some protein makes this colorful side dish both nutritious and delicious! A hit at your family cookout and mine!

Ingredients:

Dressing

• 1/4c Balsamic Vinegar
• 2 TBSP Extra Virgin Olive Oil
• 1/2 tsp sea salt
• 1/2 tsp sugar
• 1/2 tsp black pepper
• 1/2 tsp ground cumin
• 1/2 tsp chili powder

Salad

• 1 15 oz can black beans, rinsed and drained
• 1 15 oz can sweet corn, drained
• 1 15 oz can white corn, drained
• 1/4-1/2 cup fresh cilantro, chopped (more or less to taste)
• 1 red pepper, chopped
• 1 jalapeno pepper, chopped
• 1 red onion, chopped
• 2 firm but ripe avocados, cut into 1/4" - 1/2" cubes

Directions

• Mix dressing ingredients together in a small bowl
• In large bowl, stir together black beans, corn, onion, avocado, red and jalapeno peppers
• Toss with dressing and mix in cilantro
• Cover and refrigerate overnight

Enjoy!

There's a new vegan in town!!! (Actually, two!)

Hey - - Big doings in Shakeology-ville, and you are going to want to be in the know on this one!

I'm going to keep it brief though - it's huge news, and I'd love to go on and on about it, but it really only needs a minute of your time and mine, to share!

One of the biggest complaints I hear all the time, is that there are so many regular flavors of Shakeology, but only two in the vegan formula.

Well, all that's about to change!!

Coming this Monday - April 10th - Beachbody is releasing two (yup TWO!!) new vegan flavors:

The long awaited vegan vanilla Shakeology, AND Vegan Cafe Latte!

Both flavors will be available effective Monday, April 10th!

AND

Other big news in Shakeology - there are two new amazing superfood ingredients being added to the already amazing formula!

Chaga Mushrooms
What do those do??? Adaptogenic plants and mushrooms help to bring the body back into balance and have beneficial effects on the nervous system, immune system, the GI tract, the cardiovascular system and the endocrine system. By supporting the body and mind in these ways, adaptogens help us to cope with stress, stay healthy during the cold and flu season, fight cancer, and lift us out of the dark depths of depression and adrenal burnout. They have immune-modulating properties that make them helpful in treating auto-immune diseases and have high levels of anti-oxidants that protect cells from damaging free radicals. Adaptogens gently tone and support the body systems over time and need to be taken for a minimum time of two months to develop the full effect of their healing powers.

and

Matcha tea extract.
Amongst its many health benefits, matcha…
Is packed with antioxidants including the powerful EGCg
Boosts metabolism and burns calories
Detoxifies effectively and naturally
Calms the mind and relaxes the body
Is rich in fiber, chlorophyll and vitamins
Enhances mood and aids in concentration
Provides vitamin C, selenium, chromium, zinc and magnesium
Prevents disease
Lowers cholesterol and blood sugar

Want to try one or both of these amazing new flavors? They'll be available for order on Monday afternoon in the US, and coming soon in Canada. And you can get yours here!

Want more information about Shakeology and what it can do for you? Looking for a complete fitness and nutrition program? Email me or find me on Facebook and let's be sure to chat ASAP!

Dear 22 Minute Hard Corps: I love you, but it's over.

Or... why I'm breaking up with 22 Minute Hard Corps

I have NEVER quit a Beachbody workout program half way.

Every time I've started one with the intention of finishing, I have indeed finished!

21 Day Fix
21 Day Fix Extreme
Focus T25 (Alpha Beta and Gamma)
Master's Hammer & Chisel
Country Heat
Core De Force (2 back to back rounds!)

until now.

And it's breaking my heart, but 22 Minute Hard Corps, I just can't finish you.

True story: I put off trying this program for almost a year after it was released.

I didn't like the Tony Horton I'd met in the previous programs of his that I'd dabbled in (sorry Tony - but we're good now, really - you stole my heart with 22 Min HC - and one of your yoga workouts where you said Hitler should have done yoga!!).

and... I didn't think I'd be able to get a solid workout in 22 minutes.

But with the advent of of the Annual All Access Pass with Shakeology from Beachbody on Demand, and my Amazon FireStick, it was suddenly part of my fitness library - and I was ready for a new program.

With a little research, I realized that if I included the "cold start" (an 11 minute warmup), and did the core workouts that were part of the program three times a week, I wasn't really doing a 22 minute workout; I was doing a between 33 and 44 minute workout - which I could wrap my head around in the "effectiveness" department, much more readily than just 22 minutes.

So four weeks ago, I got started. I was having fun. I was enjoying the outdoor setting. I found a place in my heart where I could appreciate Tony Horton. I was getting really good, really effective workouts without wasting a ton of time on breaks between sets, chit chat, and messing around, which I definitely enjoyed. I was happy to be back to a weighted program, and loved the functional moves and working multiple body parts at once - serious muscle recruitment!

And talk about results! I was starting to understand all the transformation stories!

So if this program is so great, why am I quitting on it?

It's the simple fact that my almost 46 year old body, with severe arthritis in my feet, is rebelling against it. My feet hurt. There's a lot of jumping in this program, which is awesome - because that is the stuff that really gets the heart pumping - but it's also the stuff that aggravates my achy spots. And it's creating some new aches that I've never felt before - in my knees.

Maybe it's the season, and the weather going back and forth from spring to winter aggravating the situation. Or maybe this program is just not meant for me.

Whatever the reason, I'm going to be smart (not stubborn) about it and listen to my body. No pain no gain, but this is not the kind of pain they're talking about!!

So I'm back for a 2nd round of Country Heat - started yesterday, and excited for 30 days of it - followed by a round of Core de Force. These programs gave me great results, didn't hurt my feet or knees, and are both ready and waiting for me in my Beachbody on Demand library!

Plus, I can put some equipment away and reclaim my living room for a couple months!

The moral of the story? There are two!

1 - - listen to your bodies!
2 - - Beachbody on Demand All Access rocks! There really is something for everyone. I don't care what your physical limitation - if you can move, you can exercise. It excites the hell out of me that I can go from a military inspired boot camp style program, to country line dance style cardio, to a mixed martial arts program without missing a beat! And who knows what will be released over the next year, but they're promising at least two new programs to keep our fitness appetites whet!

My next virtual health and fitness accountability and support group begins prep week, Monday March 13th. Interested in learning more? Fill out my questionnaire and I'll get with you ASAP!

Loaded Cheesy Cauliflower Crust Pizza

Cauliflower Crust Pizza topped with Eggplant, Red Bell Peppers, Ground Turkey and Low Fat Italian Cheese Blend

OK, I know there are about a billion "Cauliflower Crust" pizza recipes out there on the web - and I've been looking at them and reading them for YEARS! What prompted me to finally try one?

Boredom! A need for something different on my weekly meal plan.

What makes mine different than the rest? Simple: I forgot to read someone else's directions, screwed up, and found out my mistake worked! And was easier than the original directions!

Ingredients:

1 head cauliflower - raw, washed, dried, and "riced" in your food processor

2 cups shredded mozzarella cheese or Italian cheese blend, divided

1 egg

1/2 cup shredded Parmesan cheese

1 cup marinara sauce

1 medium eggplant

1 red bell pepper

1 lb ground turkey

2-4 cloves garlic

garlic powder

1 tsp olive oil

Italian seasonings

Himalayan pink salt

black pepper

Directions:

Preheat oven to 425 degrees.

Crush garlic and sautee in olive oil. 

Add in ground turkey, salt and pepper to taste, and brown.

Set aside.

In large bowl combine 2 cups of riced raw cauliflower, one cup of shredded mozz or Italian cheese and egg. The mixture will NOT be wet.

Line a large cookie sheet with parchment paper and spread cauliflower mixture into an oval.

Bake at 425 for approx 15 mins or until golden brown.

Top with Marinara and sprinkle with Italian seasoning and garlic to taste.

Thinly slice eggplant and cut red pepper into strips. Layer on top of marinara.

Add leftover riced cauliflower to ground turkey and mix well. 

Layer ground turkey/cauliflower mixture over veggies.

Top with remaining cup of mozz cheese, and Parm. cheese.

Bake 15-20 mins or until cheese melts and turns golden brown.

Enjoy!!

Oh, what was my mistake? I'll never tell ;-)

Want more clean eating recipes? Follow me on Pinterest, Facebook or Instagram!

Following the 21 Day Fix meal plan? 8 servings - 1 blue, 1/2 red, 1 green

Interested in starting a clean eating meal plan but don't know where or how to begin? Looking to lose weight and get whole body healthy? Email me for more details about my one on one health and fitness coaching and online private accountability groups!

Crock Pot Cajun Sausage Soup Recipe - 21 Day Fix Approved!

I love crock pot cooking - especially in the winter - set it, walk away, and return to a delicious smelling home and a hot, hearty meal with plenty of leftovers. And this recipe didn't disappoint!

It's gluten free, dairy free, grain free, and with a few little tweaks you could make it Paleo too.

Ingredients:

2 Packages of spicy Chicken Sausage

2 Medium sweet potatoes cubed

1 Lg yellow or sweet onion

1 large package of sliced mushrooms

1 red pepper, cut into bite size pieces

1 green pepper, cut into bite size pieces

3-5 cloves of garlic (depending on how much you like garlic)

1 can black beans, washed and drained

1 can green chilis

32 oz organic chicken broth

1 6 oz can tomato paste (organic if possible)

1 tbsp crushed red pepper

black pepper to taste

Directions:

Add chicken broth and tomato paste to crock pot and stir. 

Cut sausage, potatoes, onions and peppers into bite size cubes.

Crush garlic, and add all to crock pot.

Add beans, mushrooms, green chilis and seasonings.

Cook on high 4 hours, or low 6 hours. 

Enjoy!!

Serving size: approx 1 1/2 cups

Following the Portion Fix meal plan with the 21 Day Fix, Country Heat, Hammer & Chisel, Core de Force, 22 Minute Hard Corps, or any other Beachbody fitness program?

1 red, 1/2 green, 1/2 yellow

If you're interested in more healthy recipes or are interested in learning about clean eating, or the 21 Day Fix, email me or find me on Facebook.

Beachbody On Demand ALL ACCESS!!!

I'm BEYOND Excited!!!

Beachbody has announced that customers will have UNLIMITED access to ALL of our fitness programs ever released, and all programs to be released in 2017, for an ENTIRE YEAR!!! with the all new Beachbody On Demand ALL ACCESS Membership!!!

This is the best value Challenge Pack ever! For a limited time, you can enroll in our NEW Annual All-Access Beachbody On Demand and Shakeology Challenge Pack. Unlike any other Challenge Pack, this offer gives enrolling Coaches and customers access to every program on Beachbody On Demand for an entire year, including all of our premium programs like 21 Day Fix, CORE DE FORCE, and Country Heat. PLUS you get access to ALL the new products that launch during your 12-month membership. That, combined with a 30-day supply of Shakeology delivered on Home Direct and the Portion Fix system will set you up for a full year of healthy results.

Think of it like Netflix
for your workouts!!!

Starting on Tuesday, December 27th, Beachbody on Demand All Access members will be able to stream EVERY PROGRAM EVER RELEASED BY BEACHBODY on their cell phones, tablets, laptops, web enabled smart TV's, via Roku, Chromecast, Apple TV and Amazon Firestick!!

This is freakin EPIC!!!!!

Literally thousands of dollars worth of at home fitness programs, at your fingertips - and all for a whopping $8.25/month. Yup, even cheaper than dragging yourself to that nasty, germ filled, sweat-smelly bargain gym down the street, where you wander around aimlessly for hours after driving through the snow and cold, to get there, not really having any idea what exercises to string together to get you into the shape you want to be in.

Not to mention, with Beachbody on Demand, you don't just get the workouts - the programming, and the personal trainer all in one - - you also get amazing meal planning, like none other - - like having your own personal nutritionist, with recipes, portion control, and a real breakdown and customized plan for exactly what you should be eating to get into the best health of your life!

Does the gym offer that? For $8.25/month? Yeah, nope!!

But with Beachbody on Demand All Access you get that too!!

 AND no giant stack of workout DVD's cluttering your movie shelf!! Major perk there! Because included in All Access, you get EVERY workout to be released, too. You don't have to buy the latest and greatest as it's released because with your subscription, you'll already own it!!

AND

Yep, another "AND"

There's an incredible new option for anyone who wants to take advantage of this awesome new package deal - the Beachbody on Demand All Access Challenge Pack - - twelve months of streaming Beachbody workouts, plus the meal plans, plus a cooking show, plus a reality TV show, PLUS in the challenge pack, you get 30 days of Shakeology!! And with this challenge pack, you get exclusive access to me as your coach, and my challenge groups for accountability, motivation and support!! Yup, your own personal coach in your back pocket!!

So recapping, what do you get with the Beachbody On Demand All Access Challenge Pack?

• 1 Year Membership to Beachbody On Demand (BOD) with all content included, plus future releases.
• Shakeology (30-day supply of the flavor of your choice on home direct)
• Portion Fix (includes 7 piece portion control container system, eating guide, large blue container and shaker cup)

AND

Yep, another "AND"

AND me as your coach!!

AND

You can access it on ALL your devices!!!

From P90 to Hip Hop Abs to the 21 Day Fix and more, all yours in one place - the palm of your hand!

If you are ready to get started on your road to better health, wellness, fitness and nutrition, and want to get started with the Beachbody On Demand All Access Challenge Pack in my exclusive challenge group, fill out this questionnaire and let's get the ball rolling!!!

Or you can email me with questions or find me on Facebook and send me a message!!

I can't wait to hear from you and help you start getting healthier today!!

56, Fit and Fabulous! Incredible 21 Day Fix Transformation Story!

I can't do Kathy's story justice, so I'll just let her tell it to you.

This morning, I woke up, looked in the mirror, and felt good enough to take after pics in the same outfit I put on in August. I will send them after I tell you my story.

My dad was 6'3" and my mom was 5'2 3/4" (the 3/4 was very important to her). She had a petite body frame and wore size 6 1/2 or 7 shoes. As I grew, I always had a small frame and I was thin, but compared to her, I was big and she let me know it. I took ballet and danced in the Boston Ballet's Nutcracker when I was in 5th grade (age 11), but was constantly told how clumsy I was. By 13, my feet were a size 8 1/2 and I had to endure "big foot" comments. I barely made the low end of the weight range for my height, usually falling into the underweight range, but I was still told how big my butt was, constantly. My brothers would make beeping noises when I backed up, as if I were a piece of construction equipment. At the same time, my chest was about as flat as possible (32AA), so I heard the standard comments:  "You're a carpenter's dream - flat as a board," or "I've seen bigger lumps than that in oatmeal." You get the picture? I was smart and confident when it came to scholastics, but I developed a lot of insecurities about my body.

Blessed by good genes, and being physically active (dance, softball, etc), I stayed thin throughout my teens and 20's, while listening to folks tell me how lucky I was, and that it would all change when I had kids or when I hit my 30's. Well, I gave birth 2 moths before my 30th birthday and was at my pre-pregnancy weight 5 weeks later.

My dad was 6'3" and my mom was 5'2 3/4" (the 3/4 was very important to her). She had a petite body frame and wore size 6 1/2 or 7 shoes. As I grew, I always had a small frame and I was thin, but compared to her, I was big and she let me know it. I took ballet and danced in the Boston Ballet's Nutcracker when I was in 5th grade (age 11), but was constantly told how clumsy I was. By 13, my feet were a size 8 1/2 and I had to endure "big foot" comments. I barely made the low end of the weight range for my height, usually falling into the underweight range, but I was still told how big my butt was, constantly. My brothers would make beeping noises when I backed up, as if I were a piece of construction equipment. At the same time, my chest was about as flat as possible (32AA), so I heard the standard comments:  "You're a carpenter's dream - flat as a board," or "I've seen bigger lumps than that in oatmeal." You get the picture? I was smart and confident when it came to scholastics, but I developed a lot of insecurities about my body.

Blessed by good genes, and being physically active (dance, softball, etc), I stayed thin throughout my teens and 20's, while listening to folks tell me how lucky I was, and that it would all change when I had kids or when I hit my 30's. Well, I gave birth 2 moths before my 30th birthday and was at my pre-pregnancy weight 5 weeks later.

In my thirties, I took up Kenpo karate, working out 3 hours a night, 4 times a week, while being married, working full time, and raising my son. My weight stayed between 116 and 120 (I'm 5'6"). I was incredibly fit and wore mostly size 4. People told me it wouldn't last and that I'd start putting weight on in my 40's. That didn't happen.

I divorced at 34, remarried at 41 (big mistake), and dropped karate to focus on my son's athletics. He played baseball on AAU teams and traveled all over the country and I was his driver/travel buddy. I still worked full time, I took night classes at college, and drove Josh wherever he needed to be. Over a 9 year period, I went from wearing a size 4 to wearing a size 8. My weight went to 130, and I felt so fat that I bought large and extra large shirts, sweaters, and sweatshirts to hide my imperfections. I was still active, always on the go, confident with work and with motherhood, and my body image issues were known only to me.

Then something happened. As I approached my 50th birthday, for God only knows what reason, one day I looked in the mirror and said, you know what? I look damn good. There are women much younger than I that, for a variety of reasons (genetics among them), look much older than I do. For the first time, I allowed myself to think of me as pretty. The month I turned 50, I got a new haircut, and new fashionable glasses. I finalized plans to divorce my husband, and with my son turning 20, I focused on setting the course for my life based on what I wanted and not what anyone else demanded. A year later, I met an incredible man and we dated for 4 years before parting ways as friends. My career has gone well, and I'm writing a murder mystery, and planning to sell my home and move to the Maine coast. All good things. But then there was the weight issue.

All those people who had said I'd gain weight in my 20's, and 30's, and 40's, and 50's were wrong - until after menopause. About 4 years ago, I started to notice that my waistline was thickening and my clothes were getting more snug. I developed muffin top and HATED it. When I went for a physical 3 years ago, I weighed in at 154. I was still in my weight range, but nudging closer toward the top. I started working out with a  personal trainer twice a week, and then on my own a couple of other night, but I was exhausted, and couldn't keep up the pace or the expense. I found the Fitbie Flatbelly diet plan and worked to make sure my meals were healthy and didn't exceed 400 calories. That was effective to keep me where I was. When I went for my physical, last year, I was at exactly 154, and my doctor remarked that she'd never had someone stay at exactly the same weight for two consecutive years. That was a good thing, but...

I hated my shape. My waistline was gone. I could dress to look good and camouflage it, but I wasn't happy that I couldn't wear whatever I wanted. I donated some of my favorite dresses because they no longer looked good on me. I tried to tell myself that it was okay - that I still looked damn good for my age, and I should cut myself some slack because I was post-menopausal and these things happen, but I wasn't happy.

Then I saw your clean eating page on Brookline's FB page, and I added some of your recipes and did some of the short workouts that you posted. I still had no interest in Shakeology, until you posted the before and after pics of someone almost my age and I thought, if she can do it, so can I.

I am not technically adept enough with social media to edit the pics to put them side-by-side for comparison, so I will message them to you one at a time. The first 3 will be the before's, which were taken on August 22nd. I took the others this morning, Nov. 20. I've actually looked like this for a couple of weeks, so this was probably a 10 week conversion, using 21 DF for 2 full rounds, and then replacing the 21DF cardio with Country Heat in recent weeks.

My starting weight was 154 (same as it was at the doctor's in January). I now weigh 140, and plan to stay there.

My bust went from 39 to 38.

My natural waist went from 36 1/2 to 32.

My waist across my belly button, as Beachbody wants it measured, went from 40 to 35.

My hips went from 41 to 38 1/2.

My thighs went from 23 to 20.

My biceps went from 11 1/2 to 12.

That's 14 lbs and 13 total inches lost in less than 90 days, and I feel great and have more energy.

I can't thank-you enough for not kicking me to the curb when I wasn't initially interested in trying Shakeology, and for all the encouragement you've given me. And I appreciate all the folks in the challenge groups for being supportive and helping me stay motivated.

*******************************************

Kathy, you put all the work in. You made this happen; not me. I'm so proud to have you as a friend and a partner in this lifelong journey towards whole body health and wellness.

And to anyone reading this... there is no age limit on fitness. There is no such thing as "too old" to get healthy. Sometimes you just need someone to stand by your side, show you the way, and cheer you on.

That's what I do as a coach.

If you found something here that you can relate to - if you need to start a journey towards better health and fitness, and need a helping hand in getting there - either complete my questionnaire, find me on Facebook and message me, or email me at sandirides@gmail.com.

If you don't put you first, who will?

Chocolate Shakeology Truffles Recipe

Chocolate Shakeology Truffles of course!

I've been planning on making these for at least a week, and finally bit the bullet today because otherwise, I was going to eat all of some of the ingredients one piece... one spoonful... at a time!

So without further ado... the recipe - and the review from my one and only taste tester (so far).

8-10 pitted dates
1/2C smooth peanut butter
1 tbsp chia seeds
1/2C rolled oats OR oat bran
1 1/2 scoops chocolate shakeology
unsweetened almond or cashew milk
unsweetened shredded coconut (optional)

Place all ingredients EXCEPT almond/cashew milk, and coconut, in food processor.

Blend on high till well mixed.

Add just enough cashew milk so that the mixture sticks together and you can form into balls.

Line a cookie sheet with wax or parchment paper.

Roll dough into balls (it helps if you coat your hands lightly in coconut oil) and then roll balls in shredded coconut to coat. Place on cookie sheet and freeze for about an hour.

Store chilled in air tight container.

I brought two of these with me to the farm today, and let my boss there try them. He couldn't believe it when I told him they were healthy! He LOVED them!! and asked for more.

Interested in getting Shakeology at a great discount? Email me for more info.

Chocolate Shakeology Truffles Recipe

Chocolate Shakeology Truffles of course!

I've been planning on making these for at least a week, and finally bit the bullet today because otherwise, I was going to eat all of some of the ingredients one piece... one spoonful... at a time!

So without further ado... the recipe - and the review from my one and only taste tester (so far).

8-10 pitted dates
1/2C smooth peanut butter
1 tbsp chia seeds
1/2C rolled oats OR oat bran
1 1/2 scoops chocolate shakeology
unsweetened almond or cashew milk
unsweetened shredded coconut (optional)

Place all ingredients EXCEPT almond/cashew milk, and coconut, in food processor.

Blend on high till well mixed.

Add just enough cashew milk so that the mixture sticks together and you can form into balls.

Line a cookie sheet with wax or parchment paper.

Roll dough into balls (it helps if you coat your hands lightly in coconut oil) and then roll balls in shredded coconut to coat. Place on cookie sheet and freeze for about an hour.

Store chilled in air tight container.

I brought two of these with me to the farm today, and let my boss there try them. He couldn't believe it when I told him they were healthy! He LOVED them!! and asked for more.

Interested in getting Shakeology at a great discount? Email me for more info.

Core De Force MMA Program Release!!

Pre-Season Starts 11/7
We start KICKING ASS 11/14
Deadline to join 11/6

I am so excited to announce that a brand new Beachbody home fitness program is going to be launched on the 31st of October! Core De Force is a 30 day total body transformation program that will rock your world. The best part about the program is that the only equipment you need is YOU! Core De Force is an MMA inspired program which inludes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body. If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over. I have had the opportunity to do Core De Force as a preview to the release date. This workout gets your heart rate up, it gets you sweating and I couldn’t believe how sore I was the next day. I noticed that it really does focus on your entire core and getting your midsection defined, which of course is a woman’s top area to spot treat right!!! So check out all the details here if you are interested in changing up your workout, breaking a plateau, getting started with your transformation or holding yourself accountable over the holidays. I am going to be hosting a private test group for people who are ready to join me in this 30 day program.

What is Core De Force?

Core De Force is your 30 day countdown to a total body transformation. This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment.




I love this workout because in every workout there is a “learn it & work it” section that breaks down the moves so that you can learn them before you do the workout. So if you are new to the MMA style exercises this will give you confidence to go right in and kick some butt. Core De Force is also not on a beat or rhythm so you do not have follow a specific routine per se. There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace. As you get stronger the goal is to challenge yourself with higher intensity and increased focus.

I also like that there is no equipment needed except yourself. This is key for those that are budget conscious, don’t have a lot of room to workout or are traveling and want to workout in a hotel room. Oh, and - you can do these workouts BAREFOOT!!!




Core De Force takes the barriers away to getting started in your health and fitness journey because it is EASY, SIMPLE to follow and all you really have to do is show up and PRESS PLAY on the workout of the day! My goal is to EMPOWER YOU AND GIVE YOU CONFIDENCE TO MAKE THE CHANGES NECESSARY SO THAT YOU CAN LIVE A HEALTHY AND FULFILLING LIFE.

Who is Core De Force For? 

Core De Force is for EVERYONE. Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout. You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance. Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations. There is also a “modifier track” so you can follow a split screen if you would like as well.


Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!

What Is the Eating Plan Like? 

The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want. If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.


The nutrition plan follows the portion fix, but you will not receive another set of containers unless you want them! Each food category is measured out and explained in detail to you. The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options. Plus, in the test group I am hosting I am going to be walking you through the entire nutrition plan as well.

How long are the workouts?

The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th. The workout program is 30 days in length.


There are 8 workouts in the program


MMA Speed- ∫ Upper body and core focused boxing influenced workout. (27 minutes)


MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)


MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)


MMA Plyo- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days. When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)


Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt. (37 minutes)


Dynamic Strength- Low on impact but high on intensity. (47 minutes)


Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)


Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)


Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout. (26 minutes)


Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.


5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.


If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:


Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories. (9 rounds- 37 minutes).


Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).


MMA Kick Butt- This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).

When Can I Get This Workout?

Core De Force will be available on the 31st of October to customers of Team Beachbody coaches. So if you do not have a coach right now make sure to sign up with me so that I can be your coach and guide you from start to finish through the program. Here is your link to create your Free Team Beachbody Account.

How Much Does It Cost?

Core De Force has a variety of options. The one that I recommend the most is the Core De Force Challenge Pack because it comes with everything you need to be successful with this program. It comes with the entire Core De Force workout program, nutrition guide, program manual, Shakeology, access to me as your coach, discounted price and shipping plus it gives you entrance into my Test Group where I will be personally walking you through the nutrition guide, helping you to create a food plan that meets your needs, giving you recipes, tips, daily accountability so that this program does not become another dust collector on your shelf.


The Challenge Pack is $140 on Sale starting October 31st through November 2016.

How Can I Get Involved In My Support & Accountability Group?

So now here is the MOST important part. How do I REALLY succeed at this program?? Well, anyone can go out there and buy the Core De Force Challenge Pack and do the workouts. Unfortunately I have seen many of times ( I am also guilty of this) where we purchase a program with the best of intentions and before we know it, the workout is sitting on our shelf collecting dust and we make excuses for why we don’t have time or it isn’t the right timing. So don’t let this be another program that you have good intentions with! It’s time to take charge of your fitness and nutrition and get involved in a closed online community of support that is going to help you start and complete the program and get the RESULTS that you want just in time for the holidays. Better yet, we are going to help you create a holiday plan that is going to give you the flexibility to enjoy the holiday things you want to eat but still get results. Does that sound like a good plan?

Do you want to join??? These are the requirements and how to get started:
In my Test Group I am going to be requiring that each participate for the entire 30 days of the program starting on the 7th of November. Each participant must have ME as their assigned coach. You cannot already be working with another coach or be a coach yourself.
You must commit to both the fitness program and Shakeology to join the group. You will be getting everything you need for this group when you sign up with me.
You must be willing to participate daily in the closed online group. I will have you log your workouts, your daily food activity and provide you with tools, tips and recipes to help you get to your goals. 

You must be willing to give it your all! Change is not always easy but it is totally worth it.


There will never ever be a perfect time to start your fitness and health transformation. You literally just have to take that leap of faith, bite the bullet and go for it. If you do not try, how will you ever know if you can succeed! This just might be that 1 thing where everything comes together and just finally makes sense to you and your lifestyle.


Are you in??? There is limited space in my Test Group so make sure you complete this questionnaire to get your spot!

I want to see you crush those goals and feel confident and empowered to take on the rest of your life!!!!