Fashion inspiration

What drives you to Shop? 

It’s spring…or is it still winter (here in the East it’s a daily surprise!) The hardest part about season change is wardrobe (& allergies)…I suggest Layers! You can bundle up in the early morning & after the sun goes down, but you can somewhat disrobe when the sun is warm & bright.

Or are you shopping because you’ve built yourself a new life?  You NEED a change! You’ve lost weight, had a baby, changed your mind set, got a new boyfriend or job, had a birthday, going on vacation, business trip, high school reunion (it’s 25 yrs this year for me…absolutely not possible!) wedding, anniversary party, or because it’s Tuesday or any day that has an A in it? Lol 😉

My biggest tip for shopping…Have an idea but not a plan.

WHAT?  When you have a plan, it’s specific (looking for a short red dress w no flowers or a red Coach purse, something very specific) It’s a true outline of your desired results. But when you have an idea, it’s vague,  somewhat guided, but somewhat random!

How to get inspired ? scour the magazines or celebrity gossip mags, fashion shows (E!, Entertainment Tonite, Fashion Police, Inside Edition, etc), window shop, people watch, watch how things are put together…then hit the Internet or the mall. Shop Amazon here…

Why? I believe it’s important to set yourself up for success. When you’re being too specific, the fashion-verse may not work with you. You may be ahead (or behind) the trend. You may be inspired by NewYork or Paris Spring 2016 fashion week…but it doesn’t hit your store shelves til fall 2017, lol. (My small town friends, I feel your pain!)  You may end up disappointed, no one wants that 😜🤔😂

You’re inspired, now what? I’m all about Mix & Match! I mostly buy separates. It allows me variety & multi-use. Below you’ll see a bunch of ideas, mostly same color combos. You will see that you could mix any of these combinations together. You can dress up any of the casual outfits w some heels or a nice pair of boots and some jewelry or a great handbag.

Build it slowly!! Come now people, you can’t blow the budget all in one day! That’s another reason I love separates. I could buy that awesome leopard scarf, skinny blue denim & awesome boots this week, pair it with an already owned tshirt (white black red tan etc) Next month, I add the leather jacket & black jeans and a new handbag…voila, I got 3-4 new combinations. I will continue to add to the collection…I will continue to add other color combos to expand my options. Before you know it, you’ll need to start to purge.  (Did you know those awesome retail stores only want items that are less than 1 year old? You need to Luther sooner than you think to recoup any $$)


Shop my Amazon store






Why stopping, got me started on my forever journey 

It’s March 1, 2016. And the journey has begun…well re-begun.

What the heck?  You started over? What are you talking about, Holly? You see, I have spent the last nearly 6 years focused on a weightloss & fitness journey, I have shared most of my steps along the way, but something happened.

I took the month of February off from my fitness & health journey, sort of.  I typically workout 5-6 days per week for myself, I had committed to 60 days of Hammer and Chisel Beachbody Challenge (over 25k people had made this commitment). I also typically teach 4-8 60min fitness classes per week. I had made a vow to exercise in some form for #365 in 2016. As  i stacked these goals…it seemed like no problem. I love exercise, I love the feeling when I’m done, I’m nicer, more creative, more energetic…all of which I truly believe! But at day 28 I hit the wall. It had started before that but on Jan 28…I cried bc I no longer enjoyed working out. It had become a chore, an assignment, a requirement…and I hated it. Prior to this, I would find excuses to workout, it was my procrastination destination, it was my “meeting” when I knew I just wanted a drink. It was my retreat, my joy, my mood booster…until January 28! On this day, I felt like a fraud. I felt I wasnt living my life, I wasnt honoring ME.

I realized I was forcing myself to meet some ridiculous goal. A goal, I had been inspired by another fitness professional to accomplish, if she could do it…then I could to. But why? Why is always the question for me! Why? I wanted to inspire others to make a daily commitment to themselves, to find joy in moving their body. But I was hating it…if I was hating it, then how can I expect others to do it? Good question, huh?

I was committed to feeling better but was my health improving? I certainly didn’t (don’t) look like it. I had other accomplishments…I was getting so strong, I was a smaller more compact version of myself, I was seeing some muscle definition, I had endurance & stamina, but I wasn’t having ANY scale victories. I know the scale isn’t everything, but it certainly is something. I have spent about 1 yr plateaued at 196/7lbs, I’ve been up & down 10-15lbs, over the past 2-3yrs. And I’ve realized I have been hurting myself, my refusal to completely change my eating habits wasn’t working. My body was accustomed to the activities I was doing. I was also suffering from sleep deprivation, adrenal fatigue & quite possibly hypothyroidism.  So my body was working against me. My hormones are out of whack, my diet & cravings have been all over the place, I under eat more often than not. I was suffering and I needed to change!

SO I MADE IT! I made an executive decision…

I made a drastic change! I STOPPED what I was doing.REALLY? Yep, I had been doing research that was saying, that the minute people started focus on losing weight & being active was the same minute that obesity began to rise. So, I stopped focusing. I was aware of what I was eating, but I wasn’t restricting myself. I started paying attention to my body. I started eating only when I was hungry, I kept track of how my body reacted to the food/foods I seemed to crave…many times, I found myself with an upset stomach or a need for a nap. I started to notice what caused bloating & gas. I thought about how many vegetables I was consuming…was I eating enough (or any). And where did those foods fall into creating energy for me (macros vs calories). I learned a lot by stopping.

And today, was the day I started over…I made the choice to make a lifestyle change. Today was the first day to be true to me, to create my own path, not follow in the shadows of others.  Which also required  me to really look at myself. Like really look in the mirror at myself…truth is, I dont like what I see. I know that what I was doing wasnt serving me. I know even better now that my exercise program and development is only part of the equation. I have to give more attention to properly fueling my body so it can build the muscle so I can see the results I am working toward.

Wont you join me for my journey? I have decided to go back to one of my favorite workouts ever…Chalean Extreme. I am going to lift heavy at least 3 days per week, I am going to do a cardio strength interval workout at least 2 days per week, Im going to give myself permission to take at least 1 no more than 2 rest days. I am going to increase my food intake and Im going to eat more vegetables than anything else. I will increase my proteins to health lean meats, grassfed & organic. I will focus on eating healthy fats…avocado, coconut oil, grass fed butter. I will reduce my carbs to non starchy vegtables and Ill avoid breads, pasta and processed sugars.

And the journey goes on…

Day 2    The journey continues…   And the journey goes on…      Gaining momentum…





Introverted? Is that bad?

I will admit, I am an introvert. And for many years I thought it was a bad thing. I thought that meant I couldn’t be a real leader, I couldn’t really be successful, I thought I was missing a piece of the puzzle. I also thought I was judgement, anti-social sometimes bratty, all around just weird.

Maybe that’s why I’m so fascinated with becoming better, learning more about me, understanding why people do what they do. I’m sensitive & emotional, I care deeply & sometimes that’s taken as bossy. But now I know…I’m not alone. There are people out there just like me

 Here is a podcast from my girl, Chalene Johnson explaining more about Introverts and why they have an amazing opportunity as entrepreneurs!

What if you’re thinking, you really like people, or in certain situations you totally love being the center of attention…believe me, you’re probably still an introvert but maybe your an extroverted introvert deceived in this article Extrovert introvert

My favorite listening device…Headphones!!! Noise cancelling


Fit to fat to fit

Have you watched that new show called Fit to Fat to Fit ? It’s a true story about a personal trainer, Drew Manning, (listen to a podcast from the man himself, listen to the one from his wife, podcast) who realized he really didn’t know how hard it is to be Fat. He didn’t have empathy…he’s not different, many fitness professionals really don’t get it. To them exercise is a way of life…I get that but that’s not everyone.

If you’ve never struggled, you really don’t understand how hard it is to move & commit & avoid temptation. It really is a horrible internal struggle. You will pretend to be fine, you laugh, you smile, you dress your best to cover your most hated spots, you justify that meal/dessert or treat…and the self sabotage is far worse than any external sabotage. It’s awful! And many people don’t understand.
This show is that exact journey! The trainers have this mindset…most have said Obesity is a choice, it’s a result of laziness & lack of self love. Then the trainers spend 16weeks getting fat! They go thru a terrible struggle trying to gain the weight. They eat as their clients do, they are not able to work out, they experience the emotional struggles in the process. They put their health in jeaopardy.  The clients are sad & scared for their trainers. They also feel an immense sense of responsibility to succeed bc of the pain their trainer will go through.

Then, they spend 16 weeks together getting fit. The trainer has to do the same workout they put their client through. The trainers mind hasn’t accepted that their body will not perform the same…in fact, their first workout is a humbling experience. They finally feel how quickly atrophy sets in, and that’s with only 4 months of no exercise. Imagine what a lifetime with no movement feels like. At a certain point, it’s no longer about laziness & excuses…it’s painful. They finally have a new appreciation for the weakened body. But their mind isn’t completely accepting this as fate…the trainers KNOW they can achieve it, they just have new appreciation for their clients journey. They have a new approach to making that gap for their clients smaller! The clients aren’t convinced they can achieve it…their coach is there to push them.

It’s a great program! Here’s a sneak peek…
I’m on a similar journey…sort of. I got to a point where the demons were taking over, I was letting outside influences deter me, I was feeling like I just couldn’t achieve, I wasn’t accepting the reality…I am the big girl w bad choices I am not lazy but I’m not making advances. So…I’m taking 4 weeks off…much more could be a death trap for me. However, I have made the commitment to take the month of February off…mostly. I have 5 classes scheduled this month. I’m 17 days in…and I hate how I feel! I feel gross & lethargic, unmotivated & bloated. I’ve taken naps almost everyday. Im less social, less happy, less energetic, less positive. Im hating this process. I’m eating what I want. And I realize a lot of what I was “deprived” of, doesn’t even taste that good. It’s weird, I craved it, I ate some, it wasn’t curing the crave…and it wasn’t feeling good. I can definitely not eat what doesn’t taste good. Maybe, Im breaking habits. I’ll keep you posted. Here’s what in doing instead of exercise…Kitchen essentials I’m cooking, lots and lots of cooking. I’m finding the act of making food satisfies my need to eat the food. Lol.

What’s your journey? Where are you? I’m getting serious again in 10 days…wanna join me? Accountability partners wanted


Domain name Basics

Choosing the right Domain Name takes some thought and consideration. Look at these 8 tips below to make sure you choose the right domain name for your website!

Free domain w self hosted website     Get this sent right to your email…

1. Use Your Name, most likely You are the Brand:  (avoid cute or product brand names in your site, exp. might work today, but maybe next month youre into building a fitness business, it will be harder to get continuity with your following)  If you have a common, easy to spell name, then take it. If its not available, try adding the to the begining (theyourname). If your name is uncommon, easily misspelled or mispronounced, then you may want to rethink this option.

2. Make it Easy to Type : You want your domain name to be easy for people to type, especially if they need to remember it off the top of their head. Don’t include slang terms, word’s that can easily be misspelled like “ your “ and “ you’re “, and be cautious of using double letter words , especially if you are combining multiple words in your domain.

3. Keep it short: Most rememberable domain names don’t go beyond 3 words. If you do add on any additional words, keep them short.  (exp vs…makes sense?)

4. Use SEO Friendly Keywords: Use words related to your business and what you offer and serve. Not only does this help target your audience, but it will increase your rank on search engines. Example: You own a doughnut shop in Austin, Your domain should target your location and explain what you serve.

Free domain at Bluehost

5. Avoid Numbers and Hyphens: Domain names that include numbers, dashes and hyphens are easy to misspell and you’re always having to remind people it’s the #3 not the word three.

6. Research it: Make sure the domain you picked isn’t trademarked, copy written or being used by another company. This can lead to legal issues and result in your website being terminated. (just because the domain name may be available does not mean the name isnt already trademarked)

7. Use the Appropriate Name Extension: .com is the most widely used name extension, but also look at other name extensions like .co, .info, .net, .org, .biz, .me, .tv . Make sure you choose the right one for your business or service as they all have different meanings and should be placed appropriately.

8. Dont wait: If you do finally come across a domain name that is available and suits all of your credentials, then buy it asap! It may take a few attempts to find the right one that works, but when you find it, you’ll know and you won’t want to sit on it very long! Keep in mind you can have multiple domain names under the same website server, so get them while they’re cheap!

Get your free domain name (with purchase of WordPress plan)

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Train your Brain

The most under-developed muscle is the Brain. It’s a muscle I often ignore, when it comes to reading…I’m not the best reader but I know it will help me be a better person, leader, wife, sister, daughter…person! I dont believe we have a finish line, a personal growth education graduation or a …when it comes to our education or personal improvement. Im not saying Im not good or good enough, but I am saying is I can be better! I believe the quote is if “you’re not growing, you’re dieing!”

Im not the best student, not because I can’t retain information or pay attention, bc I can! In fact, I have a great memory, I have an amazing ability to recite things exactly…if I either LOVE what I’m learning or the person teaching, has captured my attention. I’m very practical, so personal growth education, is relevent. I want to be the best version of me!

The problem then becomes, where to start…So many books, So little time. Ive recently found which is an amazing way to get your personal development, is to listen to it! Of course, you can get some of the books for cheaper on amazon or kindle…but will you actually READ them? Im serious, I have a million books on my shelves but I have a tough time turning the pages or finding the time to sit and stay focused. However listening to it, really works for me… (get your 2 free books, plus discounts on other purchases, use the link above)

Ive compiled a list…its a long list, not in any particular order. These are for personal mental, business and spiritual growth. (Ill make a list of funny silly somewhat mindless books…I think I learn from these too. You can learn anything from anybody, just pay attention)

 1. Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time, Brian Tracy
2. Failing Forward,  John Maxwell
3. The Slight Edge: Secret to a Successful Life, , Jeff Olson
4. Go Pro – 7 Steps to Becoming a Network Marketing Professional, Eric Worre
(spanish GO Pro )
5. Giant Steps: Small Changes to Make a Big Difference, Anthony Robbins
6. Fearless: Imagine Your Life Without Fear, Max Lucado
7. The Entrepreneur’s Solution: The Modern Millionaire’s Path to More Profit, Fans & Freedom, Mel H. Abraham
8. Jab, Jab, Jab, Right Hook: How to Tell Your Story in a Noisy Social World, Gary Vaynerchuk
9. The Charge: Activating the 10 Human Drives That Make You Feel Alive, Brendon Burchard
10. PUSH: 30 Days to Turbocharged Habits, a Bangin’ Body, and the Life You Deserve!, Chalene Johnson
11. The Compound Effect: Jumpstart Your Income, Your Life, Your Success, Darren Hardy
12.  Superlife, Darin Olien
13. It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways, Dallas Hartwig

14. The Go-Giver: A Little Story About a Powerful Business Idea, Bob Burg

15.  No Excuses!: The Power of Self-Discipline, Brian Tracy
16.  Good Leaders Ask Great Questions: Your Foundation for Successful Leadership, John C. Maxwell
17. The 21 Irrefutable Laws of Leadership, John C. Maxwell
18. Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial Destiny!, Anthony Robbins
19. Go for No! Yes is the Destination, No is How You Get There, Richard Fenton
20. The Flip Flop CEO, Janine Finney
21. You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life, Jen Sincero
22. Start with Why: How Great Leaders Inspire Everyone to Take Action, Simon Sinek
23. School of Greatness, Lewis Howes
24. Know your Worth,  Jessica Vaughn
25. Magic of Thinking Big, David Schwartz
26. The Entrepreneur Roller Coaster: Why Now Is the Time to #Join the Ride, Darren Hardy
27. The Big Picture: 11 Laws That Will Change Your Life, Tony Horton
28.  The Thank You Economy, Gary Vaynerchuk
29. The 15 Invaluable laws of Growth, Live them and reach your Potential, John Maxwell
30. 5: Where Will You Be Five Years from Now?, Dan Zadra
31. 7: How Many Days of the Week Can Be Extraordinary?, Dan Zadra
32. Every Day I Fight, Stuart Scott
33. Training Camp: What the Best Do Better Than Everyone Else, Jon Gordon
34. Fearless & Fabulous: 10 Powerful Strategies for Getting Anything You Want in Life, Cara Alwill Leyba
35. Make Your Own Lunch: How to Live an Epically Epic Life Through Work, Travel, Wonder, and (Maybe) College, Ryan Porter
36. The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM), Hal Elrod
37. The Barefoot Executive: The Ultimate Guide for Being Your Own Boss & Achieving Financial Freedom, Carrie Wilkerson
38. The 10X Rule: The Only Difference Between Success and Failure, Grant Cardone
39. Put on Your Crown: Life-Changing Moments on the Path to Queendom, Queen Latifah
40. One: How Many People Does It Take to Make a Difference?, Dan Zadra
41. The Rhythm of Life: Living Every Day with Passion and Purpose, Matthew Kelly
42. The Miracle Morning for Network Marketers: Grow Yourself FIRST to Grow Your Business FAST, Hal Elrod
43. Lead… for God’s Sake!: A Parable for Finding the Heart of Leadership, Todd G. Gongwer
44. Life’s Golden Ticket: An Inspirational Novel, Brendon Burchard
45. Outliers: The Story of Success, Malcolm Gladwell
46. You Can You Will: 8 Undeniable Qualities of a Winner, Joel Osteen
47. The Energy Bus: 10 Rules to Fuel Your Life, Work, and Team with Positive Energy, Jon Gordon
48. Peaks and Valleys: Making Good And Bad Times Work For You–At Work And In Life, Spencer Johnson
49. Help Thanks Wow: The Three Essential Prayers, Anne Lamott
50. Gift from the Sea, Anne Morrow Lindbergh
51. Burn Brightly Without Burning Out: Balancing Your Career With The Rest Of Your Life, Dick Biggs
52. Unlimited: How to Build an Exceptional Life, Jillian Michaels
53. EntreLeadership: 20 Years of Practical Business Wisdom from the Trenches, Dave Ramsey
54. 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works, Dan Harris
55. The Monk Who Sold His Ferrari: A Fable About Fulfilling Your Dreams & Reaching Your Destiny, Robin S. Sharma
56. The Happiness Project: Or Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun, Gretchen Rubin
57. Thrive: The Third Metric to Redefining Success and Creating a Life of Well-Being, Wisdom, and Wonder, Arianna Huffington
58. The Happiness of Pursuit: Finding the Quest That Will Bring Purpose to Your Life, Chris Guillebeau
59. Break Out!: 5 Keys to Go Beyond Your Barriers and Live an Extraordinary Life, Joel Osteen
60. The Dream Manager, Matthew Kelly
61. Jesus Calling: Enjoying Peace in His Presence, Sarah Young
62. Beach Money: Creating Your Dream Life Through Network Marketing, Jordan Adler
63. How we started Juicy Couture for $200 and Turned It into a Global Brand, Pamela Skaist-Levy
64. Why Not You?: 28 Days to Authentic Confidence, Valorie Burton
65. Who Moved My Cheese?, Spencer Johnson
66. The First Phone Call from Heaven, Mitch Albom
67. Have a Little Faith: a True Story, Mitch Albom
68. The Five People You Meet in Heaven, Mitch Albom
69. #GIRLBOSS, Sophia Amoruso
70. The Art of Racing in the Rain, Garth Stein
71. First Steps to Wealth, Dani Johnson
73. Start, Punch Fear in the Face, Jon Acuff
74.  Motivation Manifesto, Brendon Buchard
75. The Power of Habit, Why we do what we do in Life and Business, Charles Duhigg
76. Embrace the Struggle: Living Life on Life’s Terms, Zig Ziglar
77. I’m Too Young for This!: The Natural Hormone Solution to Enjoy Perimenopause, Suzanne Somers
78. 7 Habits of Highly Effective People, Stephen Covey
79. Jumpstart Your Growth, John Maxwell
80. Five Levels of Leadership, John Maxwell
81. Motivation Manifesto, Brendon Buchard
82. Thinking Big, Brian Tracy
83. Breaking Free, Beth Moore
84. When Godly People Do Ungodly Things: Arming Yourself in the Age of Seduction, Beth Moore
85. Get out of the Pit, Beth Moore



beachbody on demand

Beachbody On demand…

Live stream Beachbody’s library of thousands of workout schedules, materials and dvds.   

As of today (Jan 2016) You can now just BUY digital access to most all the NewIMG_3299est programs, others are included int the Club Membership

What the heck am I talking about?

Is this new? I mean, youve been able to stream live workout videos from Netflix or game system or use the on demand feature on your TV, but this feature is BRAND NEW to Beachbody!
I have no idea what the reason was that the company decided to delay the release of this feature until now…and I dont really care, why now. Im just freaking excited that its available. I could be against this feature because, I own nearly every program out there. And for $0.44/day I have access to hundreds (i heard 1500) of Beachbody dvds, manuals & food guides on line. The money I could have saved!?


yep, on line  on demand! As long as you have wifi you have Beachbody in demand (#bod) Anywhere, anytime…in the office, on your break in the park, at the gym, at your house on the patio or in the garage, wherever you go!  No more Excuses! You know how often Ive said, if I wouldve grabbed the right dvd I cld be doing that or the one, or the one I want to do skips (Im really hard on everything I own) and Im annoyed! NOT ANYMORE!!!!  I can just log in from my phone,
kindle. Tablet, iPad, laptop anything! Put in my headphones/blue tooth & push play!

Tell you more?  Learn more here

Whats included?

• P90X & P90X Deluxe • P90X2® & P90X2 Deluxe • P90X3® & P90X3 Deluxe • P90X ONE on ONE® Volume 1 • INSANITY & INSANITY Deluxe • INSANITY: THE ASYLUM® Volume 1 • TurboFire® • Brazil Butt Lift & Brazil Butt Lift Deluxe • ChaLEAN Extreme® • 10-Minute Trainer® • Hip Hop Abs®clx results 797

Want to experience all the programs? Get my FREE 30 day workout calendar

*New content and workouts will be added monthly, so there’s always something new to try, and you’ll never get bored!
Club membership also gives you “insider access” to hot releases, so you can sample a workout before you buy the DVD program: • 21 Day Fix® “Total Body Cardio Fix” • 21 Day Fix EXTREME® “Plyo Fix Extreme” • PiYo® “Sweat” • FOCUS T25® “ALPHA Cardio” • INSANITY MAX:30™ “Sweat Intervals” • Body Beast® “Build: Chest & Tris” • P90® “Sculpt A”

Want to learn more?  Join the Free membership 

 Try the Club membership FREE for 30days 


Imagine that the foods you were eating today were actually lowering your cholesterol, promoting healthy fat loss, reducing your risk of heart disease and cancer – and even putting you in a better mood!

What is a “Super Food” Foods that contain an abundance of essential nutrients, are easy to find – and easy to cook – top my list for foods with “super” benefits – and will fuel your body with everything it needs for optimal health.

Here are the top 5 foods that I include in my daily (and/or weekly) diet, some tips for including them in yours, and why they are so awesome for our health!

10181807_s1. Blueberries

Blueberries have repeatedly been ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings (what what?!?!?!!).

Antioxidants are essential to optimizing our health by combating free radicals that can damage cellular structures and DNA.

They’re also low on the glycemic indexwhen compared to other fruits – meaning that eating them will add sweetness to your day, and won’t spike your blood sugar (I often use them in green smoothies) – which will help keep you lean.

Other antioxidant-rich fruits that share some of the same benefits of blueberries include: blackberries, strawberries and cherries.

Tips: When blueberries are in season, buy them in abundance! Always keep a bag of frozen blueberries on hand too for protein shakes, and as a topping to pancakes.

Heres a recipe from Beachbody Blueberry banana oatmeal muffin

Melting the frozen berries produces a lovely “blueberry juice” that I use in place of syrup.

Buy organic whenever possible.

9621214_s2. Salmon

Along with being an excellent protein source, salmon is one of the best sources of essential Omega-3 fatty acids – in a form that is readily absorbed and utilized by our bodies.

We have to get our omega fats from food, because our bodies can’t make them on its own.

Unfortunately, many people are eating way too many Omega-6 fats each day (in processed foods, vegetable oils, corn and soy products), throwing off their Omega-6 to Omega-3 ratio (which ideally should be between 1:1 and 5:1 but has been found to be as high as 20:1 to 50:1 in most Americans).

Other omega-3 rich foods I include: olive oil, chia seeds, walnuts and whole, organic eggs – and I personally take a high-quality fish oil supplement daily to make sure I’m getting enough of the essentials. However, I don’t just get one off the shelf – because many fish oils have been shown to be contaminated with mercury, or aren’t formulated in a readily absorbable way. Always go with high quality , like found in the Beachbody Core Nutrition pack  that I use daily.

Best Tips: contamination from mercury, pesticides and other pollutants have become widespread issues, and may make you wary of purchasing even wild-caught fish. Wild Alaskan salmon seems to top the list of the lowest risk for contamination and greatest sustainability in practices.

According to the World’s Healthiest Foods, “Southeast Alaskan chum, sockeye, coho, pink, and chinook salmon, together with Kodiak coho, pink and chum salmon have all been evaluated for contaminant consumption risk involving many POPs (including dioxins, dioxin-like compounds (DLCs) and polychlorinated biphenyls, or PCBs) and have been found to be the lowest risk category of wild-caught salmon for regular consumption.”

3. Kale

Kale is a detoxifiers as it contains dietary fiber, and sulfur that promotes liver health. It’s rich in vitamin K, excellent for healthy bones and protective against various cancers.

Kale has plenty of folic acid and B6, which provide cardiovascular support and help prevent heart disease. It’s also a great source of Vitamin C, that powerful antioxidant that strengthens our immune system, prevents inflammation and helps us stay hydrated.

There are many different kale varieties (dark green dino kale, light green curly kale, dark red redbar kale, baby kale, flowering kamome red kale, red russian kale, walking stick kale, siberian kale and premier kale), and I recommend trying different kinds throughout the month to enjoy the spectrum of phytonutrients each variety provides. My local store carries about 3 different kinds typically.

Best Tips: I love sauteeing  Kale in a little olive oil and garlic & paired w eggs– and it’s great with a little sea salt and olive oil broiled for a few minutes into kale chips.


16342465_s4. Almonds

Another incredibly healthy fat source, almonds are high in healthy monounsaturated fats – the kind that help lower LDL cholesterol (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease).

A quarter cup of almonds contains 99mg of magnesium (24.7% of your recommended daily value) of magnesium – an important mineral that improves the flow of blood, nutrients and oxygen throughout the body.

Eating almonds can decrease after-meal rises in blood sugar, and provide antioxidants to soak up small amounts of free radicals (Jenkins DJ, Kendall CW, Journal of Nutrition).

Other nuts that contain high levels of health-protecting antioxidants include: walnuts, chestnuts and pecans. Peanuts, though technically a legume, also contain high levels of antioxidants.

Best’s Tip:  Enjoy almonds chopped up on my oatmeal, in a mixed greens salad or simply as a snack.

12596297_s5. Turmeric

Turmeric is a root that’s commonly used as a spice in Southeast Asia, but is available worldwide and gives mustard its yellow color.

It contains a powerful antioxidant calledcurcumin that has a spectrum of awesome health benefits.

Curcumin has been shown to help increase the flow of bile, an important component in the breakdown of dietary fat. Ayurvedic (the traditional medicine practice of India) practitioners have used it for its anti-bacterial and anti-inflammatory properties to treat arthritis and other ailments.

Researchers from the University of South Dakota have found that pre-treatment with curcumin makes cancer cells more vulnerable to chemo and radiotherapy, and epidemiologists hypothesize that the turmeric that is part of daily curries eaten in India may help explain the low rate of Alzheimer’s disease in that country. Among people aged 70 – 79, the rate is less than one-quarter that of the United States.

Other food sources that contain similar benefits include: ginger, a close cousin to turmeric.

Best Tip: The best way to harness the health benefits of turmeric is to get turmeric powder or the root itself. I love including it in my curry dishes and stir-fries, and it makes a regular appearance in my kitchen alongside ginger.

18563551_sMore Super Foods

There are so many, many more health-promoting whole foods that I would classify as super – including:

avocados, cacao nibs, dark chocolate, walnuts, bok choy, raspberries, ginger, spinach, kiwi, eggs,  sweet potatoes, grass fed bison, chia seeds, hemp seeds, acai, goji berries, sprouted mung beans, natto, green tea, broccoli, black strap molasses, cod, pomegranate, peppermint – and so many more – 

Which ones do you include?

I bet you’re already eating some, or all of them! If there’s one you haven’t had lately, be sure to look for it at your local grocery store or farmer’s market, and if there is a food you’d like to know more about be sure to write me a comment and let me know!

Benefits of Shakeology

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Why Drink Shakeology Every Day?

It can help you:

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.

Lose Weight—the Healthy Way

Why starve yourself thin, when you can lose weight—and maintain that healthy weight loss—just by drinking one Shakeology shake every day?

It’s the simple recipe for success:

  • You won’t feel deprived, because every delicious shake tastes like a sinful treat.
  • The proteins and healthy fats will help you feel fuller longer, so you’re less likely to snack.
  • Superfoods help your body reduce cravings for junk food.
  • Increased energy means your workouts feel easier.

What better way to take the sting out of your craving for sugary snacks and junk foods, than with a sumptuously delicious shake that feeds your body the nutrients it really craves?

How Shakeology short-circuits your urge to snack:

  • Protein-rich nutrient-dense formula helps you feel full and reduces the tendency to “cheat” throughout the day.
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  • You’re feeding your body the nutrients it needs, so it feels more satisfied.
  • So delicious, it tastes like you’re cheating!

Feel New Energy!

Benefits of Shakeology
Drinking Shakeology every day can dramatically improve your energy levels and overall stamina. Just ask all of our customers who used their newfound energy to take on—and succeed—at a new fitness program!

What more can you do with a little extra daily energy?

Power through your day, and cross more off your to-do list.

  • Get your fitness program off to a great new start.
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  • Help Improve Digestion and Regularity

Image 2 for Benefits of Shakeology

When you drink Shakeology, you won’t just feel healthier, you can actually be healthier. That’s because it helps all your body’s processes function more efficiently. And what better definition is there for good health?

How Shakeology gets you healthy from the inside out:

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pumpkin french toast

Healthy Breakfast


If you’re like me you’ve got a half used can of pumpkin in the fridge this time of year haha and it’s fun to come up with recipes to use it!

This recipe is a great way to start your day, kefir and eggs are both excellent sources of protein and the cinnamon raisin bread is a low-glycemic complex carb that is sprouted, meaning some of those tough-to-digest proteins in the grains are partially broken down making it easier for your body to assimilate the nutrients it contains.

Pumpkin Spice French Toast

Yield: 1 serving
You will need: can opener, shallow dish, skillet, spatula, whisk, measuring cups and spoons

1/4 cup pumpkin (canned or puréed cooked fresh)
1 egg
1/4 cup egg whites
1/4 cup Kefir (Greek yogurt would also work but add a little water to thin it out, or use a non-dairy milk like almond or hemp milk)
1/2 tsp pumpkin pie spice
2 slices GF or Sprouted Grain bread


Photo Oct 29, 11 07 10 AM2 slices Ezekial cinnamon raisin bread (the batter makes enough for 2 servings, so 4 slices total)

Soak your bread on both sides, and cook in a preheated skillet until golden brown on each side.

Photo Oct 29, 11 12 17 AMTopping:
Chopped nuts (optional)
2 tsp honey

Photo Oct 29, 11 26 07 AM 


pumpkin spice pancakes


This recipe makes a tender, moist and delicious pancake –  and while I will continue to play with this recipe you should definitely try it out.

Pumpkin Spice Pancakes

gluten free, dairy free, grain free

Yield: 8-9 small/medium pancakes (2 servings)
You will need: mixing bowl, whisk, measuring cups and spoons, skillet, spatula, cooking oil

3 Eggs
3/4 cup pumpkin purée
4 T flax seed meal
1/2 tsp baking powder
3/4 tsp cinnamon
1/2 tsp ground cloves
1/2 tsp ginger
1 T Demerara sugar or coconut sugar or other natural sugar
2-3 tsp maple syrup (taste the batter til it’s just sweet enough to balance the pumpkins and spice)
2 T almond milk
sprinkle salt

pumpkin spice pancakes1. Blend everything in a small bowl or blender.
2. Add the sugar/syrup close to last to taste your batter and achieve desired sweetness.
3. You may add a bit more almond milk if the batter seems too thick, the eggs and the flax will really make a nice sticky blend.
4. Cook on a heated skillet (I used a bit of coconut oil) evenly on both sides – medium heat and keep an eye on them they are dense from the pumpkin but will cook.
5. Serve with berries (we had frozen) a bit of chopped almonds and some pure maple syrup or honey if you like.

I hope you are enjoying your day! Feel free to share this recipe!

Welcome to Fall!


Photo Sep 22, 1 48 04 PM

My favorite season of the year is back! I absolutely love Fall. The weather gets cool enough to wear light jackets and close-toed shoes, I can actually go for a run outside in the afternoon without melting, Halloween is coming (!!!), and pumpkins are finally available again!

Now some people will tell you that their favorite thing about Fall is the Pumpkin Spice Latte – and it is a delicious drink – but I think I have something EVEN better – especially for all of you dark, rich espresso lovers out there who could do without the sugar bomb in a glass.

Allow me to introduce my all new Pumpkin Spice Protein Parfait, the perfect way to start your day on a Fall morning. It’s balanced with clean, nutrient-dense carbs, a full serving of healthy protein, and just the right amount of sweetness and spice.

To make this luscious stack, you’ll want to start out by mixing your spices and pumpkin with a scoop of vanilla Shakeology protein powder or vanilla egg white powder.

Photo Sep 22, 1 48 26 PMI love that the vanilla egg white protein powder has just a little sweetness, and adding the spices really turned it into something amazing.

You could stack your parfait lots of different ways, use different fruit or nuts, leave out the Greek yogurt if you don’t do dairy – but be sure to try some version of this awesome combination soon!

Photo Sep 22, 1 50 04 PM

Pumpkin Spice Protein Parfait

Yield: 1 serving
You will need: jar or tall glass, small bowl, measuring cups and spoons, cutting board, knife

1/2 cup Overnight Oatmeal
1/4 cup canned pumpkin
1/4 tsp nutmeg
1/4 tsp cloves
1/4 tsp ginger
1 scoop vanilla egg white protein powder
1 1/2 T chopped pecans
1/3 cup Greek yogurt
1/3 cup frozen or fresh blueberries

1. Begin by mixing pumpkin, spices and protein powder in a bowl until combined. Give it a taste, you can adjust your spices to suit – it would be great with cinnamon, or more nutmeg, or try adding some cardomom instead of the nutmeg!
2. Layer most of your oatmeal in the bottom of the cup. Of course this depends on the size of your cup – mine was wide at the bottom and narrow at the top. Yours may be opposite. Plan accordingly :)
3. Layer pumpkin mixture over the oatmeal.
4. Layer with chopped nuts.
5. Layer with yogurt.
6. Layer with berries. I used frozen blueberries that I had warmed up so they got really gooey and delicious.
7. Top with remaining oatmeal.
8. Top with remaining pumpkin.
9. Top with nuts.
10. Add a dollop of yogurt.
11. Garnish with a few nuts.

Photo Sep 22, 1 50 04 PMVoila! Amazing breakfast! Not only is it beautiful, it’s extra good for you. Need more reason to opt for real pumpkin over a #PSL?


  • Will help you recover after a tough workout. It has even more potassium that a banana – 564 mg compared to 422 mg(banana). A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best.
  • Can help regulate your weight. Pumpkins contain healthy fiber. A fiber-rich diet helps us eat less, resulting in shedding pounds.
  • Saves your eyes – Pumpkins contain more than 200% of your recommended daily intake of vitamin A, which aids vision, particularly in dim light, according to the National Institutes of Health.
  • Can defend against cancer – A rich source of the antioxidant beta-carotene, which may play a role in cancer prevention according to the National Cancer Institute.

Let me know what kind of parfait you come up with using pumpkin – and be sure to tag me with your pictures on Instagram @thebettyrocker #thebettyrocker and #psp #pumpkinspiceparfait

Also check out my Pumpkin Protein Muffins – they’re one of my most popular Fall recipes!

Evernote Camera Roll 20120930 183502


pie crust


I’ve adapted many of our family recipes to suit my alternative diet – I am lactose intolerant, and generally do wheat and/or gluten free.

Today I’m making a dairy-free piecrust, with Earth Balance buttery sticks.

It’s also wheat-free, since I like to bake with spelt flour (spelt isn’t gluten-free – in case you have a specific allergy but it is lower in gluten than wheat)

Pie Crust (for double crust pie)

2 cups spelt flour
1 tsp salt
½ cup Earth Balance buttery sticks
1/3 -1/2 cup cold water

1. Mix flour and salt together in a large bowl.
2. Cut chilled butter into the flour mixture and evenly mix together with a pastry cutter until it appears uniform in texture.
3. Slowly add cold water, while simultaneously mixing with a fork until the dough just sticks together, but is not sticky.
4. Form into two even sized balls, and roll one out to line the pie plate.
5. Set the other aside for later.

Apple Pie

5-7 apples, pared
¾ cup sugar – half brown and half white
Dash salt
2 T flour
1 tsp cinnamon
¼ tsp nutmeg

1. Pare apples.
2. Mix dry ingredients together, and slice apples into the mix in bite-size, even pieces.
3. Toss together until evenly mixed.
4. Pour into an unbaked pastry-lined pie plate.
5. Roll out top crust, and slice the dough evenly in ½ inch strips.
6. Alternately lay strips over apples, forming a lattice. Trim the edges of the dough so there is a uniform amount of crust around the entire pie.
7. Roll up the edges, tucking them in along the rim of the pie plate.
8. Crimp the edges of the crust using your thumbs and index fingers.
9. You can sprinkle a little sugar on top of the pie, or bake it without.
10. Bake the pie for 10 minutes at 400, then reduce the heat to 325 and bake for another 30-40 minutes, or until the crust has browned and the pie filling is bubbly.


You can make a killer traditional pie crust by swapping out for a couple ingredients like these, though these days I’d be less inclined to use the buttery sticks and more likely to just use real grass-fed butter or coconut oil, coconut sugar, and I’d look for sprouted spelt flour (it’s easier to find than it’s ever been).

But this is a great pie crust recipe.


Photo Aug 22, 8 52 12 PM


I used the Perfect Pie Crust (paleo, vegan, nut free) (pre-baked) as the base.

This may be my favorite dessert recipe of the year…let me know if you try it!

You could also use frozen peaches – just add an extra Tablespoon of chia to absorb any extra liquid.


Peach Pie

Yield: 1 pie (6-8 servings)
You will need: knife, cutting board, pie plate, measuring cups and spoons, mixing bowl, wooden spoon

6-7 Peaches, pitted and sliced evenly
1/2 cup coconut sugar
1/2 tsp vanilla extract (almond extract tastes best, but I’m allergic!) 
juice of 1 lemon 
1/2 tsp sea salt
2 T ground chia seeds
2-3 T goat milk butter or grass-fed cow butter

1. Preheat oven to 400 degrees F.

2. Prepare peaches. Place in a large bowl.

Photo Aug 22, 8 26 34 PM3. Gently fold in coconut sugar, almond extract, sea salt, lemon juice and chia seeds. Allow to sit for 5-10 minutes so the chia seeds can absorb some of the liquid.

Photo Aug 22, 8 35 02 PM4. Pour peach mixture into a pre-baked pie shell.

Photo Aug 22, 8 48 27 PM5. Dot the surface with pieces of butter if desired (by the way, if you can find the goat milk butter it is SO GOOD!).

Photo Aug 22, 8 52 12 PM6. Bake open faced for up to 45 minutes, or until bubbling and peaches are easily pierced by a fork and crust begins to pull away from the edges.

Photo Aug 22, 9 36 41 PM7. Serve with coconut cream, coconut milk or topping of your choice. We sprinkled a little nutmeg on top with the coconut cream. There were some clean plates after this pie!

Photo Aug 22, 10 47 12 PM Photo Aug 24, 5 16 49 PM Photo Aug 24, 5 17 25 PM


peach salad 2

This is a very simple and elegant salad that pops with color and bursts with flavor.

For this salad, you will need:

2-3 cups mixed greens (we used assorted baby greens and arugula)
1 small cucumber or 1/2 large, diced
1 peach – we had Colorado peaches and they were just as juicy and amazing as they look!
1 avocado, diced
2-3 tsp lavender as a garnish (a Madwellness signature) – you can also toss some edible flowers on this salad, or some fresh herbs. Basil would make a lovely addition.

Photo Sep 02, 18 43 10Dressing:

I’m very simple with dressings, my favorite one is a mixture of:

2-3 T avocado oil (or olive oil)
1/2 fresh lemon, juice of
drizzle of honey (optional)
fresh ground pepper to taste

peach salad