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My protein bar is better than your protein bar…take 2 ;-) I am on a mission to provide you with options that are nutritious and easy to make. These bars are both. Only 6 ingredients. No junk. All nutrient dense ingredients. As it should be. Here is the recipe. 1 ½ cups protein powder (I use Left Coast Bone broth protein powder…literally one ingredient) 1 cup nut butter of choice (I used ½ almond and ½ peanut butter) ½ cup honey (you could also use date paste or mashed banana) 3 TBSP unsweetened cacao powder Pinch of salt ¼-½ cup unsweetened almond milk or water (adjust for consistency) Mix together the protein powder, cacao powder and salt in a bowl. Stir in the peanut butter and honey, mix till well combined. Gradually add the almond milk or water till you have a dough like consistency. Press into a parchment lined 8 x 8 pan.  Sprinkle with chocolate chips if desired. Refrigerate for 2 hours then cut into bars. Seriously…these take less than 10 minutes to make.  No excuses for grabbing that Builders bar that has a bunch of ingredients you don’t need in it! Looking for more recipes like this?  Follow me and don’t forget to ring the bell so you get the notifications when I post. I am also giving away a free recipe book “Anti-inflammatory desserts”.  Comment “ME” if you’re interested and I will drop the link for you to download it.

You have a choice to make… Strive to be that fit, healthy and active 74 year old someday that still looks 40 or resign to being that unfit, unhealthy and sedentary 74 year old who looks 90. When I saw this picture the other day…I knew I needed to talk about it. Here’s the thing.  Some people face health challenges that they can’t control but most people’s health challenges are brought on by the choices they make. It doesn’t just start later in life.  It starts with the choices we make early on. Age is just a number and should never be used as an excuse.  I have heard stories of people who didn’t start strength training till they were in their 70’s and it changed their life dramatically. So what’s it going to take to be that fit 74 year old? You don’t have to spend endless hours in the gym.  You don’t have to have the perfect diet. I think the #1 thing is consistency. Consistency but not perfection. You may have heard people talk about the 80/20 rule.  I used to have a negative view of it to be honest.  I definitely strove for perfection.  The problem is…it’s impossible and most people crumble under the pressure of trying to be perfect in making sure they get all their workouts in and eat right all the time.  That’s why many give up so soon. Consistency 80% of the time is going to allow you to have those times when you can indulge in that sweet treat or skip a workout to do something fun and not find yourself losing ground.  Consistency in eating a balanced diet that is based around whole foods that are nutrient dense will fuel your body efficiently so that you can get lean, build muscle and have energy. Consistency in regular exercise is going to help you to build muscle, increase energy and help with things like stress management and hormone balancing. Consistency in regular sleep is going to help you to: think clearly, deal with stress, have energy, and be functioning optimally. Consistency in proper hydration helps to make sure that everything is functioning properly. What can you start doing today consistently to help you be that healthy 74 year old someday?

What do you believe about who you are? Life… Our own mistakes… Other people’s words or expectations… The list goes on and on…but… They can all have an impact on what we believe about ourselves… Who are… What defines us… What we are capable of… What we are incapable of… I know for myself that I have spent a long time trying to live up to others' expectations. I have lived most of my life trying to please other people. It can be exhausting. But when it comes down to it… There is really only one person who knows who you really are… And who you were meant to be. He can look at the mess of your life…all your mistakes, hurts, fears…everything… And see not only beauty but also who you WILL be. There is something truly beautiful about that truth. I pray that it brings you peace today my friend. You Say by Lauren Daigle I keep fighting voices in my mind that say I’m not enough Every single lie that tells me I will never measure up Am I just the sum every high and every low Remind me once again just who I am because I need to know You say I am loved when I can’t feel a thing You say I am strong when I think I am weak You say I am held when I am falling short And when I don’t belong you say I am yours And I believe, Oh I believe What you say of me, I believe The only thing that matters now is everything you think of me In you I find my worth in you I find my identity Taking all I am and now I’m laying it at your feet You have every failure God you have every victory

You gotta take that next step or you will be doing the same thing… For the rest of your life. Take a second. Think about your life. Think about your health. Is this where you want to be and how you want to feel in 10-20 years from now? If it is… Good for you for taking care of yourself! If it’s not… It’s time to step back and think about what next step you can take to make the necessary changes to change the trajectory of your future. When it comes to your health, nutrition and fitness… One small change can make a tremendous impact. You know what has made the biggest impact for most of my clients? Having the right plan. Not a generic plan. A plan that is customized to them… To their goals… To their challenges… To their needs. Because without that we would likely have missed a piece of the puzzle that would have left them stuck and not seeing results. Don’t let time be an excuse to keep you from taking that next step toward a healthier you! Now is the best time to take that first step. Message me and we can get a free discovery call set up. We will talk about your goals and your challenges and see if what I offer is what you need.

Can the right nutrition plan actually help decrease stress levels? My client Jamie is evidence that it can. Jamie really had a great knowledge base about eating healthy and he was very active. In all respects he seemed to be doing all the right things. Why did he need me then? Doing all the “right things” doesn’t always mean you are going to see results. Just because a food is considered healthy doesn’t mean it is healthy for you. You have to understand what is happening in your body so you know how to feed your body right. Jamie dealt with Candida and along with that had gut pain and joint pain. This meant that he had bacteria in his system that needed to be dealt with. To effectively do that you need to starve it. Which means that you need to remove the foods that it likes to feed on.  The cool thing is…that as he saw improvement in all his symptoms even in just the first 4 weeks that he saw improvement in his stress levels as well. Not surprising really…your gut health also affects your brain and how you deal with stress. But it wasn’t what he expected. But like he said…”Heal your gut…heal your body” Are you dealing with symptoms like Jamie?  Ready to find the plan that will finally help you be free? Message me.  We can set up a free call to talk about what you are dealing with and see if working together would make sense.

Can you REALLY make a pie with 2 ingredients? And is this a pie or is it a cake? The original recipe that my son sent me called it a cake…I guess it just depends on the container you put it in and how thick it is? All I know is that this is delicious and it’s only 2 ingredients! WHAAAAAAT?! Yes you heard that right…2 ingredients! What can I say?  The nutrition coach in me loves that there’s no junk in it, it’s super easy to make, is good for you AND it tastes good! Does it get any better than that? Here’s the recipe: 1 can pumpkin puree 1 ½ cups melted chocolate chips (I like the brand Bake Believe) Pour ingredients into a blender and blend till smooth and thoroughly mixed. Pour into desired pan (I used a cheesecake pan)   Cover and put in the freezer till set then store in the fridge until ready to eat. So simple.  So yummy. Give it a try and let me know what you think! **What’s your favorite chocolate treat? If you are looking for more recipes like this don’t forget to follow me! If you are someone who is dealing with inflammation my new program “Kick Inflammation to the Curb” could be for you.  Currently have 8 spots open to start helping driven individuals to reduce symptoms and feel better than they have in years. Message me if you are interested in setting up a call!

It’s not who you are that holds you back…it’s who you think you’re not. Go ahead… Read it again. I know I needed to! This applies to so many areas of life. How many times have you said that… I’m not good enough to do that.. I’m not strong enough to lift that… I’m not disciplined enough to do that… I’m not smart enough… The list goes on with who we think we’re not. Creating life change and new habits though… Requires a deep look at your identity… And choosing to identify as… Someone who IS good enough… Someone who WILL be strong enough… Someone who is CHOOSING to be disciplined… Someone who IS smart enough. When it comes to making lifestyle changes in regards to your health and fitness you must choose your words carefully. I am not saying that if you speak it…it will automatically happen. You can’t manifest your health and fitness. That is done by doing the hard work, consistently. Not perfectly…but consistently. And choosing to believe that you are someone who is capable of doing those things is what helps make that happen. Choosing to identify as someone who: *Is a healthy eater *Prioritizes exercise *Values self care This is what brings lasting change. Because it becomes more than just something you have to do… It becomes a part of who you are. Sometimes you need help taking the steps to make this reality. Working with a coach helps you lay a healthy and strong foundation… And helps you to do what is needed to realize that you are capable of more than you thought possible. So that who you think you’re not…is no longer holding you back. Interested in working with me to make this happen? Message me and we can schedule a discovery call to see if working together makes sense.

Glutathione!  The Master Antioxidant! No this isn’t an intro to a new cartoon. Odds are you have never heard of it before…but glutathione plays some pretty important roles in your body. So…what is it? It is a tripeptide molecule that is made up of 3 amino acids: glutamine, cysteine and glycine.  It is considered the body’s most powerful antioxidant due to its role in neutralizing free radicals and reactive oxygen species. Free radicals are produced naturally in the body during metabolism but they can also be generated by external factors such as exposure to radiation, pollution, tobacco smoke and chemicals. While some level of free radicals is normal and even necessary for processes like immune function…excessive amounts can lead to oxidative stress which is linked to various diseases such as cancer and heart disease. Reactive oxygen species are also naturally produced in the body but excess levels, just like with free radicals, have been linked to diseases like cancer, heart disease and neurodegenerative disorders. Glutathione helps to essentially neutralize these. It hunts those little buggars down before they can cause damage to the cells. Glutathione is helpful for: *Detoxification *Immune function *Antioxidant recycling  *Regulation of cellular processes Supplementing with a quality glutathione product can be helpful and eating foods that help the body produce it is helpful… The problem can be… If you have something like leaky gut…you may not be absorbing the nutrients you need from the supplement or the food. Enter the glutathione patch. This little patch is non-transdermal which means you are not absorbing anything. It works through phototherapy.  It uses your body's internal infrared light…which reflects off the patch and sends specific wavelengths back into your body to signal the body to produce glutathione. Which goes to work helping the body to naturally detox without putting anything crazy in your system. Want to learn more about these patches and how they work or could benefit you? I will be doing a webinar on Tuesday April 1st at 5 pm PST. Spots will be limited. Comment “ME” if you want in and I will send you the link to register!

I see you with that Luna bar in your hand! Put it down, slowly. There is another way, I promise! 😂 Are there worse bars out there? Yes, but there’s still ingredients in those bars you don’t need. I mean why do you need vegetable glycerin in a bar? Or soy lecithin? Both of these ingredients are highly processed which in short means…they really don’t belong in your body. Not to mention the cane syrup and cane sugar which is listed…twice? These bars have 7 ingredients. All 7 ingredients have nutritional value. You can pronounce them all and you know where they came from. They taste great. And they only take like 5 minutes to prep. Imagine that! Here’s the recipe: 1 cup nut or seed butter (I used almond, the original recipe called for sunflower seed butter) ½ cup organic maple syrup ¾ cup protein powder (I used Left Coast Bone Broth Protein Powder) ¾ cup oat flour 2 TBSP ground flax seed 2 TBSP chia seeds ⅓ cup chocolate chips ( I used Bake Believe Dark Chocolate Chips) Add all ingredients except the chocolate chips to a mixing bowl. Mix till thoroughly combined and dough is formed. Add chocolate chips and mix again till they are well incorporated. Press into an 8x8 pan lined with parchment paper. Smooth out as much as possible. Chill the bars for about an hour before cutting into 12 bars. Store in the fridge. Looking for more recipes like this?  Don’t forget to follow me! Also, I am giving away my free “Anti-Inflammatory Desserts” book.  If you’re interested comment “ME” and I will drop the link for you to download it. **What’s your favorite protein bar?

How do you want to be remembered? Definitely a question worth thinking about. How you live your life.  How you treat people. Those things…will be remembered. That’s a reality. We need to be intentional. I will let the song and the lyrics speak for themselves. Happy Sunday and happy reflections my LinkedIn friends.  How They Remember You by Rascal Flatts Sprayed my name on a water tower carved it an old cottonwood tree Signed a bunch of high school year so they wouldn’t forget about me It wasn’t till I saw my daddy’s name in stone I knew It ain’t a question of if they will it’s how they remember you Did you stand or did you fall build a bridge or build a wall Hide your love or give it all  What did you do? What did you do? Did you make them laugh or make them cry did you quit or did you try Live your dreams or let them die What did you choose?  What did you choose? When it all comes down it ain’t if it’s how they remember you When you’re down to your last dollar will you give or will you take When the stiff wind blows the hardest will you bend or will you break You’re gonna leave a legacy no matter what you do It ain’t a question of if they will it’s how they remember you

Can a little sticker ACTUALLY have an impact on your health? The answer… Is UNDENIABLY YES! And it can begin to have an impact in a very short amount of time. This is my nephew’s story…after only 2 days of being on the X39 patch. His words, not mine! “It’s pretty crazy what a little patch is capable of. When my Aunt told me about it, I was immediately like “That sounds to good to be true” and then she had me watch a few testimonials that had me.. well in tears. She sent me home with a few of these little guys and said “just see how you feel energy wise, sleep and with all your pain.” I figured it couldn’t hurt. Day 2: I’m feeling great. My ankle pain is pretty much non-existent (which has been so bad I could barely walk lately) and I actually have energy to get through the day. Coming from somebody who suffers from daily excruciating pain due to all my surgeries and injuries.. and somebody who didn’t sleep at night, getting up the next day feeling like a zombie with brain fog and no energy… these results in only 2 days is pretty insane to me! Excited to see what the next 3 months can do for my body. Also was just diagnosed with sleep apnea and have a machine prescribed and big hopes I will no longer need it! These patches are allowing lives to be changed.  Equipping the body to do what it was created to do, to heal on its own. Are you struggling with pain or health or mental challenges? Have you tried everything you can think of and nothing seems to work? It’s time to try something new! Message me and I can send you some more information.  We can also set up a call to talk about what the X39 could do for you. P.S.  I will be doing a Webinar about these amazing patches on Tuesday March 25th at 4:30 pm PST.  If you want in, comment “ME” and I will drop the link for you to register!  Spots are limited so make sure to grab your spot while you can!

Workouts, babies and new ventures… How is it already March 1st you guys? Honestly it is going so fast! I am 9 weeks out from my photoshoot and so excited to see the end results. We have just started working down in calories but I am already seeing some body composition changes. All the hard work and heavy lifting is becoming more evident lol. I have been amazed at how much I have been able to progress and push myself. This training has brought out the athlete in me. I pushed myself before but this has been a whole new level and I love it! We have gone from increasing my calories all the way up to 2455 and working on building to starting to work into a calorie deficit and continuing to push it and progress. Staying on top of my nutrition and fueling my body with what it needs is not a struggle for me. Training is an outlet for me, especially right now. So it’s not necessarily surprising to me to see the progress but what has been surprising is my recovery rate…and honestly the progress has been every single workout. I know I have put in the work and I fuel my body right but this is also a whole new level…which I would like to thank my little friend X39 for. It’s a little sticker about the size of a quarter.  If you look really hard at one of the pictures you can see it at the base of my neck. It works through phototherapy to help your body to naturally wake up its dormant stem cells. Some of the many benefits are increased strength, stamina and lean muscle. These little stickers are helping tons of people’s bodies to begin to heal. So I couldn’t help but hop in and get involved with the company.  Because it pairs so well with what I already help people with…reducing inflammation. Be on the lookout for more content geared towards it. I am so excited to share it with everyone! It was a busy week so I haven’t gotten a chance to see my sweet Rina yet.  Definitely going to get some time with her tomorrow though!  Missing that sweet little peanut and her amazing smile! She is growing far too fast!  She is 6 months old already…how is that possible?!  I feel like I was just sharing the news about her birth! Hope you all have a wonderful weekend! I am planning on taking a couple walks by the river.  It’s my happy place here and it’s been so nice that I was able to go a couple times already this week.  It’s the best way to get in my steps!  Happy Saturday friends! What are you up to?

Ever felt like your life is like a runaway freight train? I’ve been there. I think everyone can relate to some degree. No one is perfect…and if you think you are… Well…that’s a whole other issue for another day. This song is a beautiful reminder that everyone falls short. Why is that beautiful? Because you know that you are not alone! The other beautiful reminder is… God meets you where you are at. He forgives and He forgets. There is nothing you have done that can cancel out the sacrifice Jesus made for you. He paid each and every one of our debts, with His life. So that we could have eternal life. So that we could have a relationship with Him and not be separated from Him by our sin. I pray that today no matter where you are… No matter what you have done… That you would find peace and joy knowing that He loves you and welcomes you… Just as you are. Because every saint started with a sinner’s prayer. Sinner’s Prayer by Anne Wilson Dear Jesus, it’s been a minute since I called Guess you already know the reasons I’ve got a list a mile long of gone wrongs, going off the deep end I’ve been slipping up sideways, running off the rails like a runaway freight train All I know is my way has left me crying in the driveway I can’t do this on my own God knows how much I’ve tried I’m on my knees just hoping these words make it past the sky Do you hear me?  Do you know me?  Can broken still be holy? I’m trying to get a message to the man upstairs Every saint started with a sinner’s prayer I’m sorry, two words you haven’t much out me these days You forgive and I forget how beautiful it is Us talking like this, Oh I miss us talking like this Dear Jesus, I’m glad you haven’t left and I didn’t waste my breath I know that you know I meant every single word I said, Amen

Chocolate and coconut…match made in heaven? Personally I think so! I know not everyone likes coconut but I love it…especially when it’s paired with chocolate. What do you think? These bars are packed full of nutrient rich ingredients that are: *Healthy fats *Antioxidants *Fiber *Anti-inflammatory *High in protein *High in amino acids So not only will you feel like you are getting a delicious treat…you will also be fueling your body well. Delicious and good for you?  Now that’s a match made in heaven! Here’s the recipe: ½ cup nut butter of choice ½ cup honey ¼ cup coconut oil ¼ tsp salt 1 tsp vanilla extract 1 cup quick oats 1 cup unsweetened coconut flakes ¼ cup cocoa powder Put first three ingredients into a saucepan and heat over medium heat till melted and smooth.  Remove from heat and add salt, vanilla and bone broth protein powder.  Stir till smooth. Add oats, coconut and cocoa powder and stir till evenly coated. Pour into an 8 x 8 pan lined with parchment paper. Press firmly then put in the fridge or freezer till firm enough to cut through. Keep leftovers in the fridge. Cut into 12 squares. 223 calories. 15 g of fat 21 g of carbs 4 g of protein Not bad for a little treat packed with nutrients! How do you like your chocolate…plain or do you like it with other things like this?

Don’t look for motivation. Find your why then no excuses will come between you and your goals. Far too many people think that motivation is what they need. But motivation comes and goes. When you know your why though… That’s what allows you to develop discipline… And discipline is what helps you to choose between what you want now and what you want most. Discipline is what helps you to be consistent. Discipline is what helps you to stick to a plan. Discipline is what helps you to form healthy habits. But without your why… There will always be excuses. There will always be a reason why you can’t do what needs to be done. It’s too hard. It’s not convenient. It’s not the right time. I’m tired. It’s uncomfortable. Sound familiar? It’s time to kick the excuses to the curb. Dig in. Find your why. And stop waiting for the perfect time to start prioritizing your health. Now is the time. If you don’t make the time…your body will eventually make you make the time. Your choice. If you want help getting started, message me. We can get a free discovery call set up to see if what I offer is what you need.

It’s amazing what can happen in just 4 weeks! Changing your nutrition can have a huge impact in a short amount of time. Why? Because when remove the fuel that is feeding the fire of inflammation… Your body can finally begin to breathe and to heal. You begin to experience things like my client Maryann is… *Feeling lighter *No bloating *No cramps with period *Less brain fog *No joint pain Things like my client Anne and Cathy… *Weight loss *More energy Because your body is fighting so hard it can finally start working with you. Inflammation is the root of a lot of health challenges. Inability to lose weight is just one of them. If you have been dealing with symptoms like my clients and you are ready to be free of them, message me. We can set up a free discovery call to talk through your challenges and goals and see if working together makes sense. The sooner you take action the sooner you can get back to thriving and enjoying life!

Workouts, babies, new ventures and photoshoot here we come! I have to say… Being back at the gym has been amazing. It really has been so good in the midst of some trying circumstances. Training really is such an outlet and a lifeline for me right now. So I am pouring myself out and pushing it at the gym. And the results have been so cool to see already… New definition, increased strength and stamina… And I still have a couple months left till the photoshoot! It’s what I am working towards right now. Super excited to see the end result! Having a goal to work towards is great all the time but when life is in upheaval…it’s even more important. I started a new venture that I am super excited about and can’t wait to tell you all more about it… For now…just know that a little stem cell patch sticker that I wear every day is helping me in SO many ways.  I have been putting in the work and I take care of myself and eat right and stay hydrated…but this little patch is taking me to a whole new level. And RINA…can she get any more adorable?! She is growing so fast.  She is laughing now and OH MY GOODNESS, it’s the best! I love my granddaughter so much!  She is such a joy and a blessing! What are you guys up to this weekend? What goals are you working towards right now? Whatever you are up to, I hope you have an amazing day!

Workouts…workouts and more workouts 😂 I am 7 weeks out from my photoshoot! It is going to go fast I have no doubt. It has been a very busy last couple weeks in a great way. My gym time is a huge priority and honestly takes a big chunk of my time right now but I am absolutely loving it! I love being able to push it in the gym. I love seeing the progress whether that is in increase in weight, reps, really nailing a movement but especially cool to see the physical changes. I will say that my little stickers are definitely helping me to take things to a higher level. My steps count was increased from 10,000 to 12,000 which being the overachiever I am…I usually surpass lol.  But the weather this last week…snow in the morning has made it a little less enjoyable to get outside and get those in. I do part of them on the treadmill after my strength workout just so I don’t have to be out in the cold as long 😂 Ready for a little warmer weather so I can get back to my favorite walk by the river!! If it’s nice enough today I will be taking myself down there for a walk! What are you up to today? Hope you have a wonderful Saturday!

Can a little sticker really change your life? Ummmm…yes! And no…it’s not a placebo effect.  There are FAR too many people seeing real and life changing results for that to be the case. Let me share a little of my experience in the 6 short weeks of using these little stickers. It started with my mom actually. She has torn meniscus in both knees.  She called me one evening, in tears because she had been hurting so bad that she had to use a walker to get around. The knee was pretty swollen and painful. So I decided to call my friend who had told me about these stickers. Put in an order and picked up some patches to start her on. I put that little sticker on her knee that night. By the next morning the swelling had decreased significantly and she was able to walk without the walker and pain had also decreased significantly. As she continued to wear them, she has seen pain decrease and mobility increase significantly. She has also seen huge improvements with her bladder. More mental clarity and energy. I started wearing the patches a week after her. Strained a muscle doing squats and I don’t have time for that lol! I put one on the next morning and by the next morning the pain was gone. The pinky toe that I broke 6ish weeks before was still very tender and red and swollen.  I tried to put a pair of cowboy boots on the day that I started the patches and it still hurt just to put them on.  Two days later I put the same boots on…not only didn’t it hurt to put them on but I wore those boots for a while. I have also seen some significant improvement in my training with increased  strength, stamina and lean muscle building. My sleep quality and stress response has definitely improved. This is only the beginning too! Everyone who uses the X39 patch has a different testimony.  There is no claim to this patch curing or healing anything…it is a tool to equip your body to do what it was created to do…to heal itself. What health/mental challenges are you facing that you would like to see improved? If you would like to hear more about X39 send me a DM.  I would love to have a conversation with you and to get you more information! I am also working on a live webinar where I will explain more in depth about this amazing technology.  Spots will be limited.  If you want in, comment “ME” and I will put you on the list to reserve your spot!

7K followers you guys! Don't mind me lol...I like to celebrate milestones. Who am I kidding...I just like to celebrate 🤣 If you are one of the 7K...THANK YOU! Thank you for being here. Thank you for taking the time to look at what I post. Thank you for taking the time to engage and comment. Thank you even if you are a silent follower. I am thankful for each and every one of you. My hope is to be a blessing in some way to each of you!