Thursday, March 31, 2016

Snack MORE to LOSE Weight

I'm so happy to be share this recipe with you. Snacking is such a great way to reach your fitness goal.Whether it is weight loss, fat-burning, or even maintaining your current level of fitness. This recipe  is not only yummy, but it satisfies too !!!

                     For those of you, who use my meal plan templates ( this is a fat and carb)

 Try it as meal ( 3-4 is a serving)

8 Tablespoons of Peanut Butter ( melted)

2 Tablespoons Coco Powder
Honey ( optional )

1 scoop of your favorite Protein Powder (optional)
I also added chopped pecans for texture.

2 tablespoons of natural sweetener. Mix ingredients and mold into balls

Place in a refrigerator for 15 minutes, and enjoy.

Store the remainder for anytime you want to snack.
If you are a busy mom like I am - this is a life-saver.

Connect with me on IG and show me your results.What are your favorite snacks? How do you snack healthy ?

If you would like support with your weight loss join my circle - it's FREE. Need Coaching , contact me  to get started.

Saturday, March 26, 2016

Faith - Based Weight Loss

Proverbs 18:21 tells us that "life and death is in the power of the tongue...."this test goes on to inform us that " they that love it ( life) shall EAT OF ITS FRUITS, Okay, stay with me now, but I believe that this text is also telling us about healthy eating. Not just spiritually, but also naturally - eating healthy has many benefits ( fruits). If it were not the case why would preventative disease even be a thing in our world today ? Often times, it is sickness that becomes the motivation to finally take control of our health. Now, before we go further, I am not saying that eating healthier will prevent your body from ever getting sick, because environment and genetics also has a role to play with dis-ease. I am saying that eating healthier is a sure-fire way of  being a good steward of your health.

Ever notice that when you start eating fruits and veggies, your body starts to act differently. You feel more energy, your skin clears up and you feel more ALIVE... back to my point - LIFE AND DEATH is truly in the power of the tongue. I would like to challenge you for the next three weeks to swap to unhealthy snacks for tow healthier options. Take a note of how your body feels and looks.Connect with me on Facebook to share your results with me. You can also find me on Instagram and show me your progress during this challenge. I'd love to hear from you. What do you notice first when you start eating better ? If you need help , getting on track , enlist in my coaching services to reach your fitness goals.

Tuesday, March 22, 2016


Okay, thank the Lord we made it to Spring. Whew...the warmer weather, beautiful bright and cheery colors , and longer days just make me want to embrace life all the more. However,this is when many of us come out of hiding , only to realize that we put on some winter -weight.. I thought it was  only fitting that I share with you 5 common things many people do that hinder their weight loss.

1. Counting Calories 

Counting calories, is a great way to understand out your daily expenditure, or food intake. However, reaching your fitness goals- goes a  LOT DEEPER THAN JUST COUNTING CALORIES. Understanding your body composition and basal metabolic rate also has a lot more to do with you attaining  your fitness goals that just tallying up the caloric points for the day.

2. Cardio, Cardio, Cardio and More Cardio

Cardio is a way great to torch through layers of body fat, but cardio is only a piece of the "fitness pie." Cardio is not going to give shape to the body. As a matter of fact, ever notice the cellulite on the back of the thighs, that is from the absence of muscle and the skin is dimpling  as a result of nothing taking up the space. It's like blowing up a balloon, then deflating it - you see the dimples.

3. Got Weight

Lifting weight helps to add tone and shape to the body.When don't correctly, It does not make you bulky. I lift on a weekly basis and has never made me bulky. In my years of coaching, I noticed how many  women skimp on the weights and jump on the treadmill.This is why the "calories in, calories out" is deceptive.Here's why... we know that men naturally have more muscle, right? This is why losing weight is usually easier for them. This means that if we have less muscle ( naturally), then too much cardio is burning up the fat- burning power that we have. Go lift some weight ladies.

4. Community
 Lack of support leaves you  with lack of results Some of the wealthiest people in the world have mentors and coaches. This is the "secret sauce" to  getting to a place you want to be. Support and accountability is what keeps you going when you don't feel like it. Proper support helps you to connect with like- minded people who inspire and push up outside of your comfort zone.Join my B-Fit community for the support you need to reach your fitness goal.

So there you have it. I hope this helps you. if you need help getting started contact me today, to set up a  Complimentary Discovery Session with me. together , we can  achieve your fitness goal. Connect with me on Facebook and share with me what you are doing to get/ stay fit. I'd love to ehar from you.

Until next time...Blessings

Monday, March 14, 2016

Fitness for Women - Body Fat Burner

Faith without works is dead James 2:14-26 . If you have the Faith to believe you can get healthy... you have to know that YOU HAVE TO DO THE WORK. This week I challenge you to love the body you've been given ,by taking care of it with clean eating and exercise.

What healthy habits are you implementing this week? Subscribe to my newsletter for monthly fitness tips and inspiration sent right to your inbox. If you're ready to get fit BOOK an appointment with me today.

Friday, March 11, 2016

Gluten Free Dessert | Chocolate Peanut Butter Protein Cupcakes


A healthy lifestyle is never absent of yummy food. One of the most important things to do when choosing a healthier lifestyle is embracing the change. This recipe is a great way to satisfy your sweet tooth.

Dry ingredients
1 cup of Rice Flour
3 tablespoons of Cocoa
1 scoop of Protein Powder
6 tablespoons of natural Sweetener ( I used Trivia)
1 pinch of Baking Powder
1 pinch of salt

Wet Ingredients
2 eggs beaten
1 cup milk (2 %, almond, soy, coconut)

Combine ingredients together and bake at 350 degrees for 25-30 minutes or until done.

These cupcakes are so tasty that they can be eaten alone. However , if you really want to be a rock star you can add PEANUT BUTTER OF FROSTING.

Chocolate Peanut Butter Frosting
2 Tablespoons of creamy peanut butter (melted)
1 Tablesspoon coco Powder
1 Tablespoon Truvia
1/4 vanilla flavoring

Cover with frosting and finish with your favorite toppings and enjoy !!!

Have you tried protein cupcakes yet ? I hope that you try this recipe, I have really enjoyed it for several years. I can honestly say that it satisfies the "sweet-tooth."
Subscribe to my E-letters for tips and motivation.
Connect with me on Instagram and tell me how this recipe worked for you.