This tastes amazing ! And it's clean eats to top it off !!!

Coconut whipped cream ! It is heavenly . And it went on top of strawberries and blueberries - I finished it off with a little chia & toasted coconut . Amazing .

I was remiss and didn't take any pictures of making this little bit of heaven . I guess I'll make it again , soon . Poor me . Haha - I can't wait . But I will put what I did ! 

Really this post is a reminder that you can have treats AND be rocking the skinny jeans ! Let's all do a happy dance for that ! 

I start with a can of FULL fat coconut milk - yes it needs to be . And a cold bowl . Yep that's all - I separated the liquid and whipped the solids , it whips beautifully . As a side note , make sure the milk you buy doesn't contain guar gum , it won't separate and you need it too . Adding vanilla and a sweetner and whipping that in too is a good idea , too ! 

Happiness is ...

At this moment I am happy . I am not perfect . My kids aren't , either . And neither is my husband . But I am actively seeking joy . It may sound a bit Pollyanna , but when you are looking for reasons to be happy more keep coming. 

I have struggled with this . But now , a good spelling test score or a word of kindness from my kids is reason to party- a good workout , a great evening conversation with Bryce , these are the things I am choosing to get excited about . Did the workout make me instantly think ? No . One kind moment between my girls mean they won't argue over who showers first tonight - nope . But it's a step in the right direction ! 

How to make it happen ! Making my goals a REAL part of my life ! They aren't as far away as you think ;)

Hi all you healthy seeking people ! It's been a while I know , but I am back with a mission ! I'll fill you in ! 

I had a baby ! My first boy , my third kid , and the last time I will be pregnant ! It was amazing and awful all rolled into one ! Amazing growing a PERSON , watching my belly grow , those first kicks , I felt so in awe with the female body , all that magic that is giving life was simply humbling . You know what else is humbling , but in a whole different context ??? Everything else that comes with having a baby . The tired days , sleepless nights and the feeling like I'm no longer in charge of my body was tough . So were the cravings ! I was always telling friends and family there wasn't a carb that I didn't love ! 

I exercised my whole pregnancy , and tried my best to give my baby good nutrition , despite the fact all I wanted was Doritos most days . I delivered a beautiful baby boy and he is the coolest kid . I love him . 

I want to be an exsample to him too of what a healthy lifestyle is . 

I desire my kids to be active and for them to choose healthy clean wholesome nutrition . 

I want my husband and I to work as a team to make that happen 

I want my business of teaching and coaching to revolve around sharing the same principles . Healthy living  is a lifestyle choice not a temporary fix .  

YOU are in charge of YOU . 

Think strong people ! 

That said - HOW do you begin ? With any goal , you need to start where you are and visualize where you want to END up - THEN , and this is it guys , you need to make a plan . Say you want to build a house , in your mind you see it , it's big and spacious , there are all the things you've dreamed of . But if you don't learn how to use a hammer , you won't get far ! So you educate yourself . And along the way you get help from those who know how to frame or wire or pour , and slowly the dream becomes a reality . 

This is every venture . You begin with the basics and learn from those who have knowledge , so you can reach your goal . 

It takes time 

It takes focus 

It takes PASSION 

It is all in you .

Right now I am getting my "body back " . Every day I wake up with purpose , what will bring me closer to my goals . Every work out , every time I pick up veggies instead of chips or decide to walk my kiddos to activities instead of drive . I am hammering  another nail . When I get a client , or when one of my students tells me of a weight loss , that's another part of my life adding to my ultimate goal . I am deciding NOW what my future will look like !!! 

How about you ??? 

Working my way back to fit , 2 pictures on the left are 22 pounds ago . One to the right is last weekend . Not done yet , but Rome wasn't built in a day , right ?! 😜

Thank you for reading and sharing ! Big hugs !

Snack time !

We are about to enter summer ! For our family it's full of camping and beach days , parks and road trips . It is actually my toughest time of year to keep the lbs off ! Forget the holidays , I love BBQ and potlucks , cold treats at the beach and s'mores around the campfire ! So I am trying to help myself out and bring all my faves with me ! Will I be perfect , nope , but I will do my best and save splurging for when it counts . Below are my fave snacks , but first , what makes the cut as far as a reasonable snack ? Ideally I want a mix of produce and protein , and I want it to have at least a few grams of fiber , to keep me full and no chemicals or gmos , low in sugar (5 grams or less) , and it needs to TASTE GOOD !
1. Greek yogurt plain) with berries 1/2 c of each , fiber , antioxidants and lots of protein .
2. Classic - ants on a log ! Celery , nut butter and raisins .
3. Hummus with carrots
4. Popcorn , air popped is best .
5. Sliced turkey with pickles . ( I wrap the turkey around my pickle )
6. Chia pudding .
7. Oatmeal with nuts and fruit .
8. Think thin bar - I really like these after a tough workout .
9. Edamame , dipped in Braggs aminos ,it tastes like soy sauce .
10 . Apples !
Hope this helps ! And you tell me your faves ! I want some ideas from you ! Below , I really like this popcorn , all friendly ingredients I can pronounce !

Newbie ?!

New to fitness ? We have all had a starting point and need a little direction when trying something new . Let me say that even if I don't know you personally but you are reading this with the goal of beginning a fitness regimen , good job ! I found that for me just deciding to change is the hardest part , the work is all a means to becoming a better version of you !
So with the new people in mind , I am giving my favorite " basic " workouts that I believe are really effective and will work when you follow a plan with consistency .
1. The push - up . Possibly the best toning move for your whole body . Seriously . Heart has to work , and your core , chest back and legs all come in to help you get the job done . TIPS - keep your body straight , like a board . Don't overload the shoulders , distribute weight evenly . Modify , it's not cheating if you do it correctly !
2. Squats . Yep they are the ultimate lower body move ( read : booty and thighs ) TIPS . Keep the weight in your heels . Your knees when squatting should track over the center of your foot . Squeeze your booty at the top for a more effective move .
3. Lunges . Lunges . Lunges .
4. Triceps dip . Hold on to sturdy chair and watch those arms firm up !!!
5. Crunches in all their varieties , when done correctly are great . TIP keep your chin off your chest and support your neck .
That's my fave basics ! As always you know your body best , so use common sense when beginning a workout .
I will film a more advanced work out for all my hard-core people this week , get ready for a booty burn !
" eat clean , train dirty " - ill see you soon !

The A B C's of life

Today is a day for honoring women , particularly moms but all women . I have been blessed by my mom , she's a great lady , wise and kind . I was blessed to have many wonderful women in my life , all of whom helped me so much .
There is one I am especially grateful for , her name is Lisa . Lisa was a part of my childhood and was unlike anyone I knew . She was a strong woman , compassionate and a great listener . I love her very much . One thing she taught over and over were her life's ABC's - awareness , balance , and choice . When I was young I didn't quite absorb the meaning , but I never forgot her words . And I want to share these words of wisdom with everyone who will listen .
Awareness - of not only everything in the world , good and bad , but of what's going on inside you ! If you are here on this earth , you are a part of it , and have a purpose - even if you aren't sure of what exactly it is . Being aware means tuning in to the voice inside .
Balance - one lesson I seem to have had to learn the hard way . Even when all your options are good ones , work ,family ,hobbies , it can all become simply too much and we lose our sense of joy - balance brings peace . To me balance means putting most of my time and energy to what matters most . It means keeping my heart full , and my arms open to possibilities that can bring growth .
Choice - this one is especially powerful . Everything we do is a choice , it is up to us , after all we are the only ones we truly have any control over . Even when circumstances seem to be happening to us that are not of our making , how we respond is still a choice . That , to me decides how we truly want to live . When we choose to rise above or find the good ,or even to simply let go , we are basically choosing happiness for our lives .
Thank you Lisa for the ABC's and to all of you who are trying to improve the lives of others , what you do matters .

Chia crazy !

I have to share how much I love chia ! I did a healthy food demo for the women at my church this week and brought along my chia seeds , and as promised , here's the 411 on why I love them so !
-chia seeds have long been consumed in Native American and Latin cultures .
- Chia seeds have lots of blood-building iron
-Chia seeds have protein !
-Chia seeds are also a source of calcium .
- They are a great source of omega 3 and omega 6 , just like salmon .
- Plus they are loaded with fiber !
If that doesn't catch your attention , they are considered a natural energy enhancer .
I like chia in my oatmeal or in a smoothie , I also love chia pudding and adore a Chia Fresca on warm days ! My recipes :
Mary's Chia Fresca
Glass of cold water , 8-10 oz
2 teas. Chia seeds
Juice of lime or lemon , or both !
Honey , or agave to sweeten , combine and then refrigerate about 15 mins allowing the chia to blend with the other ingredients , it will "gel " out . Enjoy !
Mary's chia pudding
1/4 cup chia
1/2 coconut milk
2 tablespoon honey , adjust to taste
Make it your own ! Add vanilla , puréed mango , cocoa powder , coconut .
Combine and refrigerate a couple hours . So good !