Chocolate Brownie Impostor by
This is using 1/2 c almond milk

We all get that chocolaty, sweet craving from time to time and need a way to calm that bad monster without hurting our goals. Last night I was playing around with a protein mug cake because something with rich chocolate just sounded like a good idea at the time.

Sometimes just playing in the kitchen without any rules produces the best creations. (How do you think my popular protein pancake ever came to light?)

If you find yourself in the same situation then I encourage you to give this Rich Chocolate Imposter a try…. I promise you won’t miss the real thing at all.


1 scoop protein powder (I used vanilla because that’s all I had)

1 TBSP dark Hershey cocoa powder

1 TBSP all natural peanut butter

¼ tsp baking powder

Unsweetened vanilla almond milk *

  • For a rich brownie batter consistency use ½ c almond milk, for a cake like consistency use ¼ c almond milk
Chocolate Brownie Impostor at


  1. Put it all in a microwaveable cup and mix together. Heat for 40 seconds and stir, if it needs more time then bake another 5-10 seconds. Mine, was perfect after 40 seconds.
Using less almond milk, 1/4 cup gives more cake like consistency

Enjoy without any guilt because we all know guilt leads to emotional eating and we don’t even want to go there. Have fun in the kitchen without any rules, you never know what you will create.


March 18, 2019
Living with PCOS by

PCOS-  is a hormone disorder called Poly Cystic Ovarian Syndrome and it is stated in the most recent study by Women’s that it affects 1 in 10 women of childbearing age. Women with PCOS are often insulin resistant, which means their bodies can make insulin but can’t use it effectively. The body compensates for this by increasing insulin production, leading to hyperinsulinaemia (excess insulin in the blood).

Women with PCOS have higher levels of androgens, can have irregular periods, acne, thinning hair, excess hair growth on their body and face, among many other symptoms. The cause of PCOS is unknown but does seem to run in families (if your mother or sister has or had it then the chances are higher that you will to).

Approximately 50% of women with PCOS suffer from obesity and an increased risk of several different cancers, Type 2 diabetes, Hyperlipidaemia, high blood pressure, and cardiovascular disease.

There currently is no treatment for this syndrome and the management is complex and lifelong.

However, the good news is by gaining control of insulin levels, many symptoms of PCOS and their risk of complications is significantly reduced.  Most individuals are put on Metformin which is a diabetic medication that helps lower blood glucose levels by improving the way the body handles insulin.

MY Personal Journey with PCOS

I was diagnosed with PCOS about 12 years ago despite begging my doctor to test me in my mid 20’s following 2 early miscarriages and infertility while trying to conceive a third child. For me it happened fast after giving birth to my second daughter, I noticed weight gain that was hard to get rid of, acne that I didn’t even experience in my teens, crazy cycles, mood swings, and skin tags.

While trying to diet down for a figure competition, my body developed a very large, life threatening cyst and that is where we began the serious journey of controlling PCOS. I was put on Metformin, which I was on for only 6 months, I stopped taking it shortly after because it was lowering my blood pressure to low and I was almost to black outs while teaching boot camps. Once I asked for alternatives, my endocrinologist at the time was speechless and told me I couldn’t control it any other way (he didn’t know my personality, very well… Sounded like a challenge to me).

From that moment on, I read everything I could find about it, which wasn’t much at the time and I experimented with different training models, different diets and what I found that worked the best was learning to relax. So I added taking yoga 4-5 times a week, more steady state cardio in place of my normal high intensity, and I changed my workouts from fast paced intense sessions to heavier weight supersets with a little longer rest period.  I added in my grass fed and hormone free proteins, more vegetables and healthy fats and watched my carbohydrate intake, and eliminated processed foods and excess sugars, and this has been the answer for my body.

PCOS isn’t easy and it never goes away. I don’t ever weigh because it fluctuates rapidly and it isn’t worth the stress that it causes. PCOS can create up to 15 lbs of inflammation at any one time (that’s not body fat, its inflammation) which is extremely frustrating, especially in my line of work.  I work out 6 days a week; get in movement everyday with walking and yoga, because the whole goal is to keep my body calm. I work very hard at getting in enough rest and limit my coffee intake (which I love coffee).

I call myself the PCOS Trainer because a majority of my clients have PCOS and want to fight it naturally. It is a disorder that can cause depression and you have to really learn to listen to your body and recognize when that is happening and pull yourself out it. I admit, it is very frustrating and at sometimes you feel defeated in all your efforts and just want to quit. I can’t tell you how many times I cried or didn’t want to leave the house. I have come to the conclusion that maybe I have this disorder so that I can understand other women who are also suffering and I can walk them through the fitness journey on becoming healthy and understanding it without going through all the wasted trials and errors that I had to go through.

I no longer use it as an excuse, I use it as FUEL to keep managing it and to become the healthiest version of myself that I can be despite what I was handed. I am no way an expert but I have gained a lot of knowledge throughout the years and have done my own personal studies with my clients.

 I am always open to anyone that needs someone who understands to talk to.


March 5, 2019
self love by

A goal is a dream with it’s work boots on

We have all kinds of goals that we want to accomplish in life. However, if you are not willing to do the work to get there, than it is simply a dream, a hope, or a wish. If you want to accomplish something that truly gets you excited when you think about it, then why do you sell yourself short at achieving it?

When it comes to weight loss and fitness, I see it time and time again. New clients contact me and they are so excited and are willing to do whatever you tell them to do to get to where they want to be. They don’t want to take it slow, they want to jump in 100% and guess what? That burning desire starts to fade because of two reasons 1) they wanted to change too much at one time 2) they got unmotivated to do the work.

Listen to me NOW… Motivating yourself to do the work it takes comes 100% from you. Don’t wait for that “something” to come over you and think that it is going to drive you 100 % of the way through your journey and DO NOT rely on others to keep you motivated. This is your responsibility. Motivation isn’t a onetime thing; it is something you decide on daily, sometimes even hourly.

You may love the feeling of exercise but I promise you no matter how much you love it, you will not be motivated to do it every day for the rest of your life. This is where you have to put your big boy or girl pants on and show up anyway. This is where you have to have enough self love for yourself to put your health first no matter what plans have changed that day. No matter what your work load is, the issues you have at home, the money issues, or the relationship issues, you have to show up for yourself anyway.

Nobody in this world can love you like you can. That self love and self respect is what is going to keep your self- promises, nobody else can do that for you. Stop letting yourself down and do what you set out to do. You won’t see changes every day, heck you may not see them every week BUT I promise you changes are happening. Please STOP giving up on yourself or making excuses. Too many people take their health for granted and it saddens me to my very core. You have been blessed with this body and a strong will (trust me we all have a very strong will to do what we want to do), and you are wasting it away.

I promise you if you do not start making the time for your health now, you will face a day where you wish you could go back and make different choices.

Start slow, it doesn’t have to be an hour of exercise, just start moving more. Look deep into yourself and ask yourself why making yourself a priority is so difficult for you to do? Are you depressed? Do you need to speak to someone? Why do you not think you are as important as everything and everyone else in your life? This may be where you need to start in order to make the changes needed in your health.

My mission is life is to encourage everyone to love themselves enough to take care of their health so that they can live the lives they deserve and want. Don’t take your health for granted, you are worth so much more..

My tough love speech,

Love Your Coach,