Weekly Workout Recap

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Weekly Workout Recap

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You leave for the house at 7:30 every morning, work at your desk all day and then spend an hour sitting in traffic before getting home at 6:30.

By the time dinner is over and the kids are in bed you are toast. 

....how in the world is one suppose to squeeze in a workout to all of that?

Modern-day women are not only pulling 40-60 hour work weeks but also taking care of household tasks, running the kids from place to place and trying to maintain relationships in the meantime. 

And you want to know what they are not doing? Taking care of themselves.....

Women are doing it all....except taking care of themselves.

If there are any self-care habits on their list, they land at the very bottom and rarely take priority over what they "have" to do. 

The #1 reason my clients in those same shoes are finding "time" for movement and more green food boils down to one thing....

....they've prioritized self-care. 

They've decided movement is empowering rather than a punishment for what they ate. 

It's this simple (yet difficult) mindset shift that changes everything they do. 

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In this season of life my workouts happen at different times (and places) every day because my schedule always changes. 

What doesn't change is the fact that movement is a self-care priority in my life.

I know that just 10-15 minutes of movement will reduce my stress levels, give me more mental focus the rest of the day and improve my overall strength and heart health so I can do more things I love like climb mountains and chase my kids around with a soccer ball. 

This week my workouts were short and sweet...which means my body is still building lean muscle + strength effectively without spending hours in the gym (I'd much rather be chasing my kids at the park). 

You'll also notice that my Saturday workout was done entirely with my 4-year-old. He did all 4 sets with me and ran around the house for each of our "interval runs". I love that we can spend quality time together in this way! 

Another one of my workouts was done at the park using the monkey bars and a pull-up bar. 

I've simply decided that living my life strong is not optional so whether I move at the park, in my living room or a hotel room, I'm making it happen. 

I just bet you, also, can get creative and schedule 10-15 minutes of movement into that crazy schedule of yours and you'll feel more empowered than ever. 

Weekly Workout Recap 

Thursday:

1 mile run
+
-7 pullups (hammer grip, palms facing inward)
-15 american kettlebell swings (#35 lb)
-12 pushups
x 3 rounds

Friday: rest day

Saturday: (done with my 4-year-old!)

-20 dumbbell thrusters
-20 renegade rows
-20 second run around the house
-20 renegade rows
-10 kitchen table inverted pullups
-20 second run around the house
x 4

Sunday: (done at the park)

-1.3 mile walk to the park
+
-10 pullups
-10 toes 2 bar
-down and back on monkey bars
x 2

Monday: rest day

Tuesday: 

-20 wall balls
-20 burpees
-20 bulgarian split squats (per leg)
x 3

What do your weekly workouts look like?

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5 Ways to Improve Mental Health & Energy Levels

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5 Ways to Improve Mental Health & Energy Levels

Yesterday was Mental Health Awareness Day and can I just tell you....I'm no stranger to it. 

...and as a Health Coach, this topic pops up every single day in my private groups and has some of the best discussion of any subjects that come up.  

Why? Because so many women are struggling with their mental health. 

Whether it's anxiety, depression, ADHD, bipolar, panic attacks, memory loss....our go-go-go lifestyle and lack of nutrition has put extra stress on the nervous system that it just can't manage at times. 

In Summit Fit Academy, we spend a lot of time working on our gut health because of it's link to brain health. It's one of the hottest researched topics in science right now because of the rise in food allergies, autoimmune disease, autism and poor mental health, all which are heavily linked to poor gut health. 

After having my gut health absolutely destroyed from a parasite I picked up from Africa back in 2006, I've spent years rebuilding my gut flora and now teaching others how to do the same. 

The experience left me with permanent autoimmune and IBS issues that I regulate by managing my dietary intake. 

I feel my absolute best when I am gluten + dairy-free for long periods of time. This includes my moods, mental focus, energy levels and digestion. I've found the key is learning new recipes that I and my family love so the focus is on adopting a healing lifestyle rather than one of restriction. 

In addition to removing those two foods, following the 5 steps below makes a tremendous difference on my overall mental state. I'm much more relaxed, focused and energized when I use food and lifestyle to support my body well. Truly, I can't emphasize enough how the actions below change my mental health for the better. 

1. Increase Intake of Magnesium and Vitamin D3.

Magnesium has been shown to relax the mind and body, reduce restless leg syndrome and be a powerful tool for decreasing symptoms of depression. 

Women are notoriously deficient in this mineral and can see immediate improvements upon increased intake. 

Additionally, most people are deficient in Vitamin D, shown to increase your risk for cancers and mental health disorders. Getting 15 minutes of direct sun exposure per day is a great way to improve your levels (hello happy sunshine), but I highly recommend supplementing as most people never get even close to the amount they need for improvements. 

Lastly, it's important to not eat low-fat as this further depletes vitamin d levels in the body. As you'll notice, many of the foods listed below are high in fat! 

Foods high in vitamin D: wild-caught salmon, mackerel and sardines; pasture-raised eggs, raw milk, caviar and mushrooms. 

Foods high in magnesium: dark chocolate, almonds, pumpkin seeds, sunflower seeds, bananas, cashews. 

2. Consume Wild-Caught Fish 3 x Week (or supplement).

The reason wild-caught fish is so amazing for mental health is because the omega-3-fatty acids that are present provide incredible support to the brain. 

Fish that are cold-water raised and fatty are what you're looking for to get that amazing brain boost. 

Fish high in omega-3-fatty acids: (you're looking for wild-caught only for these benefits) Alaskan salmon, mackerel, sardines, Atlantic cod, anchovies, oysters, rainbow trout, albacore tuna, mussels, Pacific halibut, rockfish. 

....someone take me to the beach!!

3. Increase Dark Leafy Green Intake

Dark leafy greens, one of the 6 Power Foods™ in Summit Fit Academy, provide a good source of Vitamin B6, which helps regulate our levels of serotonin. When serotonin is not regulated properly, mood disorders are often present. 

Vitamin B6 also plays a role in developing our neurotransmitters, which is the messenger system for the brain! When neurotransmitters are not firing properly, we end up with a lot of issues in brain health. 

Foods high in Vitamin B6: dark leafy greens (spinach, swiss chard, arugula, kale, etc) grass-fed beef, pistachios, pinto beans, avocado, chicken + turkey breast, blackstrap molasses, sunflower seeds and sesame seeds. 

....again, notice all of the high-fat foods listed! Fat feeds your brain guys!

4. Build a Healthy Gut and Supplement with a Probiotic. 

When mind-health is compromised, it's almost guaranteed you'll find someone with poor gut health. With so many environmental and lifestyle factors working against our gut health, it's important to focus on supporting our microbiome as much as possible. 

Things you can do are replacing high-sugar foods and pastries with whole fruit like berries, apples and grapefruit. Additionally, eating fermented foods like kefir, yogurt, kombucha, sauerkraut and more on a daily basis helps repopulate healthy gut bacteria. 

Foods that support a healthy gut: raw, fermented foods; dark leafy greens, grass-fed/pasture-raised protein, vegetables of any kind, low sugar fruits like berries and apples, good fats like avocado and coconut oil. 

5. Music

Whether its a mood you're in or you just need focus, music has a way of helping you with both. 

I remember in high school my history teacher would play classical music during our tests. As a student who struggled with test-taking and academics in general, the way I was able to focus in his class because of the music was absolutely amazing. 

To this day, if I'm having issues focusing on work, I will create a play list that gets me energized and focused. If I'm needing to relax, I put on the appropriate music to do so. 

P.S. This can be powerful for your kids as well. 

...........................................

If you're struggling to make sense of where to begin with living a healthy lifestyle, Summit Fit Academy puts all of these actions into one course to make sure you are successful at seeing amazing change in your body. We focus on habits rather than restriction so the process is enjoyable and sustainable. Grab your spot today! 

 

 

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Weekly Workout Recap

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Weekly Workout Recap

For me, movement is absolutely a self-care habit. 

I've talked a bit about my journey with anxiety and symptoms of ADHD before, but I don't stress enough how much exercise drastically improves both of those. 

When my mind is feeling all over the place, I ask myself, what habits have I left out today that will help balance things out? Often times I've spent too much time in front of a screen or haven't eaten enough protein and fats to balance my blood sugars or just haven't taken a mental break from work. 

I spent the majority of my time helping women create habits in their daily lives that help them achieve wellness, balance and joy because you are what you do every day. If you spend your days running around like a crazy person....expect crazy. 

You never get to this place of "perfect health"....it's a daily choice to love your body and mind well with good habits. 

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On the weekends, we spend as much time as possible outdoors. This means I use that time to get in movement that is a natural part of our day. Whether its a long hike or some sprints at the park, I love the feel-good endorphins and focus I get from a quick outdoor workout. 

Our oldest has a lot of anxiety around the outdoors right now so this special moment above of him smiling outside among the beautiful foliage was balm to my mommy soul. 

Life can be pretty difficult for our family on a day-to-day basis but there's nothing a good adventure outside doesn't fix for our weary hearts. 

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My Weekly Workout Recap

Wed:

5 pullups
15 wall balls
60 jump rope
x 4 rounds 

Thursday:

*rest day 

Friday:

5 - Pushpress
5 - Front Squats
5- Thrusters
100 jump rope
x 4


**try not to take a break between the 3 barbell moves

Saturday:

-8 Hill Sprints
-Bench Step Ups (20 per leg)
-Decline Pushups - 12
-Jumping Bulgarian Split Squats - 15 per leg
-Repeat strength moves x 2 (after sprints) 

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Sunday:

-7 Mile Hike; 22k steps 

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Monday

-12 inverted pullups
-15 jump squats
-12 med ball pushups
-20 walking lunges
x 4 rounds

**10 intermittent sled pulling sprints (pulling two toddlers....see picture below...lol!)

Tuesday: rest day

 

***Food Log from Sunday when I went on a long hike--(22k steps, 6.4 mile hike with 1800 ft elevation gain; I consume a lot of food on days like these!):

Breakfast:

3 scrambled eggs
1/2 avocado, sliced
1 sausage patty
side of sweet potato fries (leftover)
black coffee

Lunch:

uncured organic sliced ham
gluten-free sweet potato crackers
2 organic gluten-free oatmeal cookies

Mid-afternoon meal:

salmon sushi from Whole Foods
coffee
 

Dinner:

almond crusted chicken tenders
garlic roasted broccoli
arugula + spinach
small side garlic mashed potatoes

Dessert:

gluten-free whole-grain banana bread 

So, there you have it! 

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Cast-Iron Corn Bread (GF, DF)

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Cast-Iron Corn Bread (GF, DF)

I grew up on a 300-acre farm in small town Missouri. Trust me when I say...I know what good comfort food tastes like. 

My grandma used to whip up breakfast biscuits from scratch and then cook them in butter on top of her stove in an old aluminum pan. Nothing beat them. 

I can't recall making cornbread with her, but one of my favorite meals she made growing up was her beans and cornbread. (Proper beans get a little bit of white vinegar on them, of course). I vividly remember sitting around the table with my grandparents eating this meal on a regular basis. Cooking food from scratch was a daily part of their life on the farm, and something that created lasting memories for anyone who spent regular time in their home. 

I love recreating their meals (without Crisco, of course) in a way that both my tastebuds and digestion can enjoy.

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As the temperatures grow cooler and more soups their way to our table, cornbread is a must-have in my book.  

In my humble opinion, food like cornbread just doesn't taste right unless cooked in a cast-iron skillet. 

When  my husband and I started getting rid of toxins in our home like conventional cleaning supplies, junk food and teflon pans, we bought as many cast-iron skillets as possible. They are so easy to clean up and seriously cook some of the best food on the planet. 

The iron pan gives this cornbread a beautiful golden and crispy crust...perfect for melting a big ole' pat of grass-fed butter on top of. 

**If you don't eat gluten-free, you can sub regular flour in this recipe, as well. 

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Cast-Iron Corn Bread (GF, DF)

1 cup gluten-free all-purpose flour (or flour of choice)
1 cup organic corn meal
1/2 tsp baking soda
1/2 tsp salt
2 eggs
1 cup plain almond milk (or buttermilk or regular whole milk)
1/2 cup honey
1/2 cup butter or coconut oil, melted 

1. Preheat oven to 350 and place a greased cast-iron skillet in the oven to heat up. 

2. Meanwhile, mix together dry ingredients in one bowl and wet in another.

3. Finally, mix wet into dry ingredients. Pour mix into hot cast-iron pan and bake for about 30 minutes (uncovered) or until a toothpick comes out dry. 

Serve with one of my favorite soups: Creamy Chicken Pot-Pie, Cheeseburger Soup, Creamy Butternut Squash or Sweet n' Savory Ham Hock Stew

P.S...Want to supercharge your routine, get better foods on your plate and find time for daily movement without going crazy? I thought so..come find out more about the Summit Fit Lifestyle and how habits can transform your life. 

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Cheeseburger Soup (GF, DF)

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Cheeseburger Soup (GF, DF)

We got spoiled with two straight days of rain this weekend. That literally never happens in Denver. 

After spending all day yesterday at continuing education classes for my personal training certification and then stepping out into the cold, rainy weather, I was craving a creamy, hot, flavorful soup.  

Before going home, I stopped to pick up a few ingredients for soup, including nutritional yeast

I had been wanting to experiment with nutritional yeast as it adds a nutty, cheesy, savory flavor (plus loads of nutrition) to dishes that typically call for a ton of processed cheese and milk. Let's just say it did not disappoint. 

You can use it to replace dairy in dishes like alfredo sauce, mashed potatoes, scrambled eggs, chicken dishes, casseroles...you name it! It's loaded in Vitamin b12 and considered an inactive form of yeast. I know, everything about nutritional yeast sounds horrible but just trust me that it's anything but. 

Along with only taking 15 minutes from start to finish, this soup is....

*hearty

*rich in flavor

*protein + healthy fat packed

*creamy

*kid-friendly (my 3-year-old went back for thirds!)

*Summit Fit approved!

Enjoy and stay warm friends! 

Cheeseburger Soup (GF, DF)
 

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2 T ghee or butter
1 1/2 lb grass-fed beef
3/4 onion, finely diced
3 cloves garlic, minced
1/2 tsp smoked paprika
1 tsp salt
1 can tomato sauce
3 T tomato paste
1 1/2 cups raw cashews
2 cups chicken broth
5 T nutritional yeast
green onions (for garnishing)

1. Heat a cast-iron pot to medium-low and add fat, beef, onion and garlic. Saute, stirring frequently as you crumble and brown meat. 

2. When beef is cooked, add tomato sauce, paprika and salt. Stir well and turn heat to low. 

3. Add tomato paste, cashews, chicken broth and nutritional yeast to a high-powered blender. Blend for 30 seconds to puree ingredients. 

4. Add puree to pot with meat and stir together. Cook on low for 5-10 more minutes to allow flavors to blend. 

5. Serve with green onions and a piece of my Cast-Iron Cornbread!

If you're struggling to make sense of this healthy living thing, join us in Summit Fit to learn the power of habit to simplify and supercharge change in your life! 

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Pumpkin Spice Apple Raisin Muffins (GF, DF)

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Pumpkin Spice Apple Raisin Muffins (GF, DF)

It's the first day of fall and since it's suppose to rain all weekend and only be in the 50's for the highs, I knew baking was going to be happening today. 

These muffins are...

*soft 

*perfectly sweet

*pumpkin-y

....and fuss-free. I swear you'll never know they don't have regular flour in them. 

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With our oldest being in school full-time and the craziness of work and such during the week, I really treasure slowing down during the weekends.

During a Saturday in the fall, especially when we are expecting the very rare thing of rain here in the Mile High City, I feel a bit incomplete without a baked good (and a good cup of coffee). 

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The trees are beginning to turn in our front yard and they truly have the most gorgeous yellow color this time of year. Last year was our first fall in this home and I was so thankful that we landed such beautiful fall trees. Every time I walk past my kitchen window this time of year I take in their beauty and let it remind me to slow down and let go as a new season approaches. 

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Often times people are under the impression that in order to live a healthy life, you have to give up all of the delicious foods you enjoy. So not true!

For me, eating gluten leaves me feeling extremely lethargic and irritable which takes the fun out of eating regular baked goods (and life in general). Instead of feeling deprived, I simply recreate my favorite treats with ingredients that serve my body better. 

Health is about enjoying life to the fullest and that may mean you need to make a switch to some different foods and lifestyle choices that help you feel your best. 

I truly believe healthy living should be full of joy and that everyone has to go at their own pace in order to make it sustainable.

Maybe healthy living this fall looks like slowing down more so you can get your stress under control. 

It might be going to your local farmers' market and picking up some new fall foods to learn how to prepare and add to your diet. 

Health might look like swapping out regular pastries for sweet potatoes and butternut squash and creamy morning oats and these delicious muffins. 

The beauty is that you get to decide what steps you want and need to take to feel better every day. 

If you need support in doing so, we would love to have you join us in the Summit Fit community where all of the support, resources and community you need are right in one place! Grab your spot today and feel your best during this holiday season. 

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Pumpkin-Spice Apple Raisin Muffins 

3 eggs
1/2 cup maple syrup
1/2 cup cashew milk
2 t vanilla extract
3/4 cup pumpkin puree
1/4 cup applesauce (unsweetened)
1/2 cup avocado oil
1 cup cassava flour
1/4 cup coconut flour
1 T pumpkin spice
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 cup raisins

1. Preheat oven to 350 and grease 16 muffins tins. 

2. Place wet ingredients into a medium-size bowl and mix until combined. 

3. Place dry ingredients in a bowl, mixing well and then add to wet ingredients, stirring gently. 

4. Gently stir in raisins and then pour batter into muffin tins. 

5. Bake for 15 (ish) minutes or until golden brown and a toothpick comes out clean. 

5. Serve with grass-fed butter and a hot cup of coffee! 

**batter will be similar consistency of regular muffins mix. If it's too dry to pour into tins, add a bit more almond milk. 

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My Top 5 Gluten-Free Staples + Living Intuitively with a Food Allergy/Sensitivity

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My Top 5 Gluten-Free Staples + Living Intuitively with a Food Allergy/Sensitivity

Bread is delicious...let's just set the record straight. 

But more delicious than bread is feeling good when I wake up every morning and not having chronic cold sores and stomach pains and fatigue and seasonal allergies and anxiety. 

Those effects and more are just some of the things I deal with when eating gluten on the regular. A slice of sourdough here and there usually won't cause these issues for me, but keeping bread around the house leads to eating it more than just "occasionally." 

When I consume a "gluten" pancake, it's almost as if someone gave me a Benadryl mixed with a shot of anxiety. I can literally feel my brain and mood and energy levels go from totally normal to out-of-control really quickly. The more I eat, the worse it gets...and I contribute most of the debilitating health issues I had a kid and young adult to the heavy amounts of gluten I consumed. 

The day after eating pancakes, I'm dealing with stomach issues as it moves through me. I know, yummy. 

When you know that you know that you know that something you are doing or eating is affecting you in ways that diminish your quality of life, it's a no-brainer to make some changes. 

I'm never going to say....I'll never eat gluten again..... it's more like, gluten will never be a staple in my diet because I know it doesn't serve my body well. I live intuitively around the matter because there is a fine balance of doing what's best for my body and being obsessed with every bite of food I eat. For those with diagnoses celiac disease, your best 

If you, too, have similar issues with gluten (or suspect you might), here is a guide to some foods we consume to provide us with healthy sources of carbs (and satisfy those ravenous pancake cravings). 

First off, I live by the Summit Fit Way where the 6 Power Foods are the focus of our menu: berries, healthy fats, grass-fed protein, cruciferous veggies, dark leafy green and fermented foods. By consuming these food groups each day I have endless energy, healthy digestion, clear skin and positive moods. 

Secondly, I don't focus on "treats" as the  bulk of my diet because I want the majority of the foods I eat to be plants and healthy protein, not paleo desserts. I spend more money of gluten-free flours but we also bake significantly less than we used to so I feel it all balancing out on the budget end. 

With all of the said, carbs are extremely important and it feels good to have a list of staples to turn to when you are ravenous for some carbs (or pancakes)...which by the way, you should have zero guilt about. For those of you doing regular workouts, carbs are critical and you will crave them as fuel. 

1. Potatoes

Seriously, potatoes are almost like my oxygen.....gluten-free or not, they are a food group around our house. 

Everything from morning hashbrowns to sweet potato home fries to sweet potato rounds, we often make potatoes for 2 meals per day as we use them as a primary carb source to replace bread. Over time, I have come to crave potatoes as much as I used to crave bread. 

We eat our burgers on top of potatoes, poached eggs and mix it with raw sauerkraut. Potatoes truly go with everything so don't be afraid of them. Carbs aren't bad!  

2. Oats

Whether it the middle of summer or winter, when you're craving a warm carb-o-licious meal, oatmeal always fits the bill for us. 

We love it cold as overnight oats or hot and quick in our instapot in the mornings. I recommend soaking it to make the nutrients more available to you and ease digestion as grains can often be hard to process for some people. 

They also make great protein bars and desserts which you can find a plethora of recipes for on Pinterest! 

3. Cassava and Coconut Flour

Of all of the "paleo" flours out there, these two are hands down my favorite. With a starchy consistency, these flours provide the hearty carbs I'm looking for while mimicking the texture and taste of gluten-based flours extremely well. 

Stay tuned for lots more recipes in the future including a Chocolate Chip Pumpkin Bread recipe! 

Again, check out pinterest for some great ideas on using these two flours. 

4. Pamelas Pancake and Baking Mix

You didn't think we went without pancakes just because we eat GF, did you? This mix contains gluten-free grains, so it's not paleo, but it has a superb flavor and texture and satisfies our pancake craving just as a regular pancake does. 

If you're going for a paleo pancake mix, I recommend Birch Benders out of Boulder, Colorado. Sprouts has the best price for this one! 

5. Cashews and Coconut Milk for Thickening

Whether it's gravy or a creamy soup, flour and dairy, usually make up the bulk of those. We have been learning to create cheese sauces, gravies, soups and more from blending cashews and potatoes and full-fat coconut milk which works amazingly well. 

For example, my Creamy Chicken Pot-Pie Soup and Butternut Squash Soup are knock-your-socks-off amazing and you'd never know they weren't made with flour or gluten. 

6. Good Smoothies

Ultimately, when you are "craving" bread...your body is telling you it needs carbs. Smoothies are a great way to balance an intake of carbs, proteins and fats while satisfying your "sugar" or "carb" cravings. 

I have a bunch of different recipes to choose from on my blog like Chocolate Peanut Butter, Strawberry Kefir, Green and Nuttzo Banana Cream. And the best part....they are all protein-powder free and use whole-food protein instead. 

If you're struggling with how to enjoy food and life again while living with food allergies and sensitivities, we have an amazing tribe of women who will help support you every step of the way and provide the resources, recipes and motivation you need to make amazing changes in your life! 

 

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Overnight Blueberry Kefir Oats

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Overnight Blueberry Kefir Oats

Every morning my oldest reminds me how famished he is as soon as he gets out of bed. 

A couple of months ago I started making him overnight oats so that he could go straight to the refrigerator and serve himself an amazing breakfast all by himself.

Parents...this is a beautiful thing. 

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After going on several camping and road trips over the summer we got out of the habit of making overnight oats plus I wasn't really satisfied with the recipe I had been making. 

Last night, before bed, I put together what might be my favorite bowl of oats yet.

It's creamy and rich and loaded in protein and good fats (ain't nobody got time for low-fat breakfasts). 

Rather than adding yogurt like usual, I decided to go with kefir as it has a much creamier texture along with 3x more beneficial bacteria.

Additionally, I added a scoop of collage peptides to increase the protein factor and health benefits for hair, skin, nails and joints. 

The chia seeds (along with the oats) provide a lovely dose of fiber to keep your digestion running smooth and the hemp seeds reduce inflammation in the body via their omega-3-fatty acid profile. 

Enjoy every bite knowing you have zero breakfast to cook or clean up and are nourishing every cell in your body with real, whole foods. 

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Overnight Blueberry Kefir Oats 

1/2 cup rolled oats
1 T collagen peptides
1 T hemp seeds
1 T chia seeds
3/4 T pure maple syrup
1/4 cup frozen blueberries
1/3 cup full-fat plain kefir
1/2 cup milk of choice (I use Malk almond milk or my homemade cashew milk)

**Place ingredients in a pint-sized mason jar in the order listed....(start with oats, end with milk). Put a lid on the jar and place in refrigerator overnight. 

The next morning, either eat straight from the jar or pour into a bowl. Top with a bit of cinnamon for extra goodness. 

 

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The Beauty of Fall Harvest & Creamy Butternut Squash Soup (DF, GF)

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The Beauty of Fall Harvest & Creamy Butternut Squash Soup (DF, GF)

The past few weeks have been so busy I'd almost forgotten about the fact that fall foods are upon us. 

More than pumpkin-spiced lattes and Halloween and decorating, fall to me is about the harvest.

A few years ago I got the opportunity to be an apprentice on an urban-farm in the heart of Kansas City. That experience gave me an appreciation and understanding for what it takes to grow food and the beautiful varieties of produce that each season offers. 

Tomatoes and cucumbers and peppers are making their way out as a bounty of orange and yellow-fleshed squashes and potatoes are making their way in for the cooler temperatures. 

As the cold months approach our bodies crave more warming and hearty foods to help insulate us from the harsh months of weather ahead. 

Fall is a time to remember the hard work of labor brought forth during the summer and slow down to enjoy it around the table with loved ones. 

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My kitchen was dirty as usual today as I set out to create this soup...but I made an intentional effort to let go of the mess around me and truly be present with the task at hand. 

Preparing food with your hands in your own kitchen has a way of grounding you and reminding you what it means to be human. 

I thought about the hands that had grown the big ole' squash I was now slicing in half and the fact that I often take for granted the work people put into growing and producing the food that I eat every day. 

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The time to cook peacefully these days is less and less with busy kiddos running around, but when the opportunity does present itself, I feel at rest using my hands to prepare a nourishing meal for myself and family. 

As our society has become so disconnected from our food sources and the art of cooking, my passion has only increased to help my clients get back to the basics when it comes to the food they eat. 

Counting calories and macros and drinking protein shakes and obsessing over six-pack abs are simply empty distractions from the thing that will truly bring us back to health: cooking real food. 

My hope is that you slow down and cherish the harvest this fall. Pick up some new vegetables at your local farmers' market or grocery store and learn how to cook them with your own hands.

Better yet, invite over some neighbors to enjoy the fruits of your labor. 

You might just find that your best health is on the other side of a home-cooked meal. 

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Creamy Butternut Squash & Sweet Potato Soup (GF, DF)

1 butternut squash, halved + oil for baking
1 cup cooked sweet potato
1 can full-fat coconut milk
2 cups chicken broth
1/8 tsp nutmeg
1/2 tsp sea salt
2 T butter or olive oil for dairy-free
1/4 cup shallots, diced
2 cloves garlic, minced
sprouted pumpkin seeds + fresh pepper to garnish

1. Preheat oven to 400 (or 425 for sea level). Cut a butternut squash lengthwise (halve), rub with avocado oil and then place face down on a cookie sheet with parchment paper. Next, rub sweet potato with oil and fork. Place on the same cookie sheet. Bake butternut squash for 45-50 minute or until fork tender and sweet potato for 60+ minutes until fork tender. 

2. When squash is cooked through, remove from oven and scoop out seeds to discard. Then, scoop out the squash flesh and add to blender along with 1 cup of cooked sweet potato, coconut milk, chicken broth, nutmeg and salt. Blend until smooth. 

3. Finally, heat a small pot with butter or fat of choice. Saute shallot for 2-3 minutes until softened and garlic for 1 minutes (do not let this burn!). Add to blender with soup and blend one more time to puree everything together. 

4. Garnish soup with pumpkin seeds, fresh black pepper and a sprinkle of nutmeg! 

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Cast-Iron Brussels Sprouts

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Cast-Iron Brussels Sprouts

As one of the Summit Fit Power food groups, cruciferous veggies pack a big punch of nutrients that your body craves. With superpowers of reducing inflammation and cancer-producing free-radicals, cruciferous veggies are not something you want to leave out of your diet. 

I find that the biggest reason people don't eat cruciferous veggies is that they don't know how to prepare them in a delicious way. If you've only had boiled brussels sprouts, I don't blame you for thinking they are disgusting. 

The best way to prepare brussel sprouts is to either saute or roast them. Both methods bring out juicy flavors + add delicious crunch to the vegetable. We find these to be the perfect side dish to burgers, chicken or any other protein choice. 

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Cast-Iron Brussels Sprouts 

2-3 cups brussels sprouts, destemmed and halved
2-3 T butter or ghee
1/2 tsp adobe seasoning (or seasoning of choice)
coarse sea salt + black pepper to taste (I like mine really salty!)

*Heat a cast-iron skillet to medium-low heat. Add 2-3 T butter or ghee + brussel sprouts + seasonings. Stir frequently. Cook until sprouts are browned and slightly softened, about 10-15 minutes. Serve with baked sweet potatoes + my favorite grilled chicken

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P.S..if you have issues digesting cruciferous vegetables like broccoli, these digestive enzymes are amazing for helping you properly absorb and break down the nutrients in your food to eliminate yucky symptoms! 

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On Parenting + Afternoon Creamy Iced Collagen Coffee

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On Parenting + Afternoon Creamy Iced Collagen Coffee

I'm currently the parent of a 4 and 3-year-old....whom are both boys. Can I just tell you that they never stop?!

As soon as I clean up shredded pine cones in one room I hear screams from the other...he just hit me on the head with a hammer! I'm bleeding! Luke is throwing rocks at my head! Wipe my butt wiped! Isaiah is eating all of the food in the pantry! 

I'm fully aware that I'm paying my dues earlier in life with boys, but goodness I don't know if anything or anyone could have prepared me for the chaos of this stage of life. 

Even as a health coach who eats and craves nourishing food, I don't pretend to have endless energy running out of my ears. Although a healthy diet absolutely gives you loads more energy and mental focus, the mental exhaustion of raising kids, running a business and keeping up with the demands of life can (and will) make you feel like you've been hit by a bus some days.

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I really am all for taking a quick cat nap when tired, especially if I've had less than 7 hours of sleep...but most afternoons you'll find me hunkered down with a cup of cold brew writing posts like this or workouts for my Summit Fit ladies. 

The truth is, I write my best content and come up with my best ideas after a good cup of coffee (or a workout). 

Coffee exports me to this place of creativity like nothing else...and helps me cook dinner while my kids are throwing forks at my head. I wish I were kidding. 

(By the way, having kids really is the best and most fulfilling adventure of my life...) #ButMoreCoffeePlease 

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The wonderful thing about cold-brew is that it's really low in acidity, which is a great thing for the body. I've been getting the Chameleon brand from Whole Foods and just love how smooth it is with some good ole' cream. 

Additionally, the collagen I add to this is amazing as it's the main form of protein your body uses for your joints, skin elasticity, hair and nails.

I never drink more than one cup of coffee at a time or my body starts yelling at me via headaches, joint pain and anxiety. One cup in the morning and afternoon is my routine and something I'll never change or give-up (don't even try to convince me otherwise). 

I'd love to know what your energy-boosting afternoon secrets are and how you best survive parenthood, jobs and whatever else runs your life!

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Afternoon Creamy Iced Collagen Coffee

glass of ice
dairy-free creamer
1 scoop collagen peptides
1/2 cup-ish organic black cold-brew coffee (i get mine from Whole Foods) or make some cold-brew from home

*Add ice to a glass followed by remaining ingredients. Stir well until collagen is well mixed (collagen is completely tasteless, btw). 

Enjoy with some sunshine and a good book....or for the entrepreneurs out there....a laptop, of course! 

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My Morning Routine + 10 Quick & Nourishing Breakfast Recipes

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My Morning Routine + 10 Quick & Nourishing Breakfast Recipes

he alarm goes off and I quietly slip out of bed to throw on a cardigan. 

I walk to the kitchen where I can hear the sprinklers running outside and feel the cool breeze coming through the windows. 

I make a cup of pour-over coffee, grab one of the books I'm reading and then head out to the front porch to soak in some morning light and motivation. With kids who wake up early, I must be very intentional about creating this 10-15 minutes of space to begin my day. 

Some mornings I just choose to sit with my coffee and other days it's writing down a few intentions for the day or things that stood out from whatever I was reading. 

The time on the porch quickly turns into writing for both my blog and morning posts for my Summit Fit groups. I love getting to write something new and motivational each morning to help my clients start their day with positivity despite the chaos they might be experiencing at home. 

After 45 minutes of blogging and morning posts, I grab my boys so we can start in on making breakfast (trust me, there is lots of screaming, fighting, throwing objects and whining for food because they are starving to death mixed in this morning routine but my  husband often wrangles them during my writing time before he heads to work). Some days it's a quick yogurt + fruit + granola bowl and other days we make our favorite gluten-free pancakes or omelets with sweet potatoes. I cherish this time with them each day. 

Whether you have ten minutes or an hour to make breakfast each morning, I believe creating a nourishing meal for yourself and/or family is a practice worth doing for both your mind and body. The ritual of breakfast can start your day off in a healthy and energizing way. It's your choice to fuel yourself for a great day ahead. 

Here's the thing with morning routine....it's probably going to change over time. You have to be willing to be flexible with it. 

During some seasons I worked out early in the morning but right now it works better for me to do that mid-morning. Some seasons have meant sleeping in later because of kids not sleeping all night. When it's snowy outside during the winter, I'll put on all of my winter clothes and take a quiet walk in the snow. 

The point is this...your morning routine should energize you and give you space to think about your intentions for the day. 

I hope these recipes give you some new ideas on how to mix up your own mornings. We make the sweet potato home fries and meat on Sundays so those don't have to be cooked in the mornings.  

Enjoy! 

10 Energizing Breakfast Recipes

1. Two poached eggs over sweet potato home fries with a side of organic breakfast sausage. 

2. Superfood Oatmeal

3. Strawberry Kefir Smoothie

4. Carnita Bowl

*Add leftover carnita meat to a bowl and top with two poached eggs, avocado, sweet potato home fries, chopped green onions, black beans and your favorite green chili sauce! 

5. Frozen blueberries + full-fat, plain yogurt (we use Brown Cow) + 1 T chia seeds

6. Strawberry Spelt Muffins or Homemade Kefir Biscuits w/ two eggs any style 

7. Leftover seared steak with scrambled eggs, sweet potato home fries and avocado. 

8. Omelet (two eggs, chopped spinach + mushrooms + onions + peppers, and grass-fed cheese)

9. Nuttzo Banana Cream Shake

10. Warm Spinach and Egg Breakfast Bowl

 

**What are your favorite quick breakfast recipes?? 

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A Day in the Life of a Summit Fitter

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A Day in the Life of a Summit Fitter

Let me introduce you to Laura, one of my famous Summit Fit ambassadors who truly lives out the lifestyle in every way. 

Although weight loss was an initial goal of hers and something she ultimately achieved, what she capitalized on with Summit Fit was changing her entire mindset for life. 

I met Laura about 3 years ago when I walked in looking for my new hair stylist after moving from Kansas City to Denver. 

Luckily, I hit the literal jackpot with her and now have my dream locks thanks to her magic. If you're in Denver and need a rockin stylist, Laura is your gal. 

Since January of this year, I've gotten the privilege of watching Laura grow in so many ways. She truly embodies courage, boldness and perseverance and pushes herself out of her comfort zone on a regular basis through solo backpacking trips, learning new outdoor sports like skiing and rock climbing, training for half-marathons and radically transforming her diet to fuel her new challenges. She has even tackled doing box jumps on the 24 inch box in my gym after being terrified on the 18 inch box just a few weeks ago! 

I'm proud to know Laura and I know you will be inspired after taking a peak into her routine and life below!

**You can support her half-marathon race this October as she has set a goal of raising funds and awareness for the American Foundation for Suicide Prevention. 

I started Summit Fit in January of 2017 and have spent the last 8 months making the Daily Power Habits just that: a habit.

I’m an avid hiker, runner and gardener and Summit Fit has upped my game in ways I couldn’t have imagined.

I’ve lost close to 20 lbs and that is the least of my achievements.  I’ve become a noticeably faster runner and stronger hiker, but my mental strength and confidence is probably the thing I’m most proud of.

In July I hiked a 30 mile loop over four days with just my dog and LOVED EVERY SECOND. I didn’t doubt my strength, navigation skills or preparation at all. It felt amazing to be so self-reliant. Every day I employ the power habits taught in Summit Fit and that's what gives me the inner and outer strength to reach my goals.

This is a snapshot of what a typical Summit Fit day looks like for me:

6:30 am: My alarm goes off. I use the bedtime app to track my sleep, and I love that it has a gentle alarm, not the startling “beeeeep beeeep” that I used to wake up to. I get up and make myself a cup of coffee. While it’s brewing I drink half of a bottle of Kevita Kombucha (usually the the Lime Mint Coconut flavor). I started drinking coffee during the second round of Summit Fit, when I tried incorporating intermittent fasting into my routine. 

I usually spend the time it takes to drink my coffee walking around my yard surveying my flower and vegetable gardens and soaking in my vitamin D.

7:30 am: Working out in the morning is the only way I can consistently stick to an exercise routine. On days I work I usually do a Summit Fit workout and on my days off I usually go for a run or head to the mountains for a hike. This summer I’ve made it up to the mountains at least once a week, and in the winter I plan to do the same and spend the day skiing or snowshoeing. 

11:00 am: First meal of the day! In March I did my second round of Summit Fit and tried intermittent fasting for the first time. I was sort of nervous to try it. I’ve always been a breakfast person, so I thought that “skipping” breakfast would set me of for a day of low energy or lunch bingeing. Turns out the hardest part was getting out of the habit of eating right after I got out of bed. 

Typically this is a pretty simple meal. Lately I have been making sautéed kale in coconut oil with a little lemon juice and grilled chicken or salmon with cherry tomatoes. If I’m out hiking it’s even simpler, usually almonds a banana and tomatoes from my garden.

4:00 pm: If I’m at work I can usually scarf down a snack around this time. Sometimes it’s a smoothie made with yogurt and a handful of nuts or maybe just yogurt + berries.

7:30 pm: Most nights I work until 7 so dinner happens sort of late. Again, I am super simple with food. With the intermittent fasting, dinner tends to be my biggest meal of the day. This summer, with my garden thriving, I eat zucchini or summer squash almost nightly. Sometimes we have it grilled on the side of steak or salmon, or quite often I’ll make zucchini noodles tossed with garlic and olive oil topped with Italian sausage. 

9:30 pm: My bedtime app on my phone alerts me at 9:30 to start getting ready for bed. Bedtime is at 10 so I try to spend the last 30 minutes of my day doing something relaxing. I’m not a huge podcast fan, I’m a hairdresser so I talk and listen to people all day. Earlier this summer I told my nieces about the basic concept of meditating so I’ve been incorporating that into my nightly routine. It’s a great way to also limit screen time before bed.

And there you have it! That is my average day since adopting the Summit Fit lifestyle.

***If you are looking for change in your own life that empowers you to reach your own "Summit", we'd love to have you be a part of our community. Lasting change happens through a mindset shift, not following the latest fad diet. Let us teach you how to create daily power habits that fuel you for adventure and health! 

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Creamy Chicken Pot Pie Soup (GF, DF, Paleo)

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Creamy Chicken Pot Pie Soup (GF, DF, Paleo)

It has been a rather lazy Sunday and with a messy kitchen from a neighborhood BBQ last night, I was torn between feeding my kids a bowl of yogurt for dinner or using up the leftover chicken in our refrigerator.

Fancy, I know. 

People often think I always feel like cooking a meal. Can I just tell you... that couldn't be farther from the truth! 

Living a healthy lifestyle is a choice I made about ten years ago but I have to continually make that choice....especially with two busy kiddos in the picture now. Trust me, once you make the decision to change your habits around food and health, the desire to eat junk food or take the easy route through the drive through doesn't disappear.  

It's a straight-up struggle at times....

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One of the ways I find inspiration to do workouts and make healthy meals is by looking through recipe books or fitness magazines around the house. The images both make me hungry (ha!) and inspire me to create something yummy for my family. 

Before I dove into creating this soup, I whipped up a cup of joe using cold-brew coffee (I get a growler from Whole Foods), unsweetened almond milk (i used the Malk brand), collagen peptides, a splash of maple syrup and 1/2 tsp cocoa powder blended in my vitamix poured over lots of ice. Protein + coffee is always a win for some cooking motivation. 

(Does anyone really live the parent life without coffee??)

If you think you will miss the dairy and flour in this recipe, think again. This is literally the creamiest soup I've ever eaten...and the coconut haters will have no idea it's even made the coconut milk (pinky promise). 

We usually go back for seconds with soup, but the healthy fats + filling carbohydrates in this recipe made for a very rich meal. 

I hope this soups warms your belly all through the fall and winter season ahead! 

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Creamy Chicken Pot Pie Soup (GF, DF, Paleo)

2-3 T butter or ghee
1 onion, diced
6 garlic cloves, minced
1 lb yukon potatoes, peeled and chopped
1 can full-fat coconut milk
1 box chicken bone broth (divided)
1 large sweet potato, peeled and chopped small
2 celery stalks, finely diced
3 carrot sticks, chopped
2 1/2 cups leftover crockpot/instapot chicken
1 tsp sage
3 sprigs fresh thyme (remove leaves from stem; or 1 tsp dried thyme)
1 tsp salt + pepper (or to taste)

1. Heat large cast-iron skillet or pot to medium-low heat. Add butter + onion and saute until soft. Add garlic, stirring for 1-2 minutes. Finally, add 1 lb yukon potatoes + 2 cups broth and simmer until you can pierce potatoes with a fork. 

2. When potatoes are softened, remove with a slotted spoon and add to a blender with can of coconut milk. Blend until smooth. 

3. Add remaining broth from container and sweet potato, celery and carrots. Simmer with the lid on until soft. 

4. When veggies are softened, add milk + potato mixture from your blender to pot + the remaining ingredients of chicken and spices. 

5. Simmer and stir for 5-10 more minutes to help the flavors mix. Serve hot with some gluten-free biscuits!  

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Simple Whole Roasted Chicken (crockpot or instapot)

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Simple Whole Roasted Chicken (crockpot or instapot)

About ten years ago when I decided to change my diet from primarily Doritos, chocolate doughnuts and Frosted Flakes to actual food, one of the first things I learned to cook was a whole chicken. 

If you don't like cooking but love a good juicy chicken, you're seriously in luck right now. 

As a Health Coach, one of the things I love most about my job is helping people discover how simple it can be to also get real food on their own plate. 

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Not only can cooking real food be simple, but the satisfaction you get from creating your own meal vs. consuming a packaged product is something that can't be replaced. 

Now, of course, I've burned plenty of home-cooked meals which didn't feel so satisfying but when I learned to start cooking real food at home instead of consuming everything from a package, it became a beautiful adventure that has taught me more about health than any textbook ever could have.  

If you are currently eating the worst diet on the planet, I completely get how intimidating it is to think about giving up foods you've been enjoying for years, chop up vegetables and get the rest of your family on board with healthier meals. Those are all very valid fears that hold most people back. 

The thing is, you don't need to change everything at once. You don't have to go Whole30 to start a healthy journey. Start with small steps....like cooking this whole chicken with a side of yummy sweet potatoes instead of eating frozen breaded chicken strips from Costco. 

If you're needing the support, resources and accountability to make small shifts in your health when it comes to food, movement and other habits, we'd love for you to join our Tribe where we help ease the frustration of healthy living. 

Whole Chicken (Insta or Crockpot)

1 whole chicken (about 3 lbs)
1 cup water
salt + pepper + garlic salt (to taste; or seasonings of choice)

Instapot:

1. Place Instapot on "saute" setting. Add 1 T butter or avocado oil to pot. Brown chicken on both sides. Hit "cancel" on Instapot.

2. Add 1 cup of water to bottom of pot and sprinkle chicken with salt, pepper and garlic. Place lid on pot and set valve to "seal." Finally, choose "manual" setting and set to 20 minutes.

Crockpot:

1. Add chicken to a crockpot with 1 cup of water. Add seasonings. Place lid on and cook for 4 hours on low (I have a really hot crockpot so you may need 5-6 hours for yours). 

Serve with sweet potato rounds , sliced avocado and sauteed kale.

 

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Nuttzo Banana Cream Shake (DF)

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Nuttzo Banana Cream Shake (DF)

It seems like Costco is always rocking my world with some new mind-blowing delicious food. 

This week, it was Nuttzo, a nut-butter that contains 7 different high-nutrient nuts and seeds without any added junk. 

The first thing I did with it was smear it on top of some of our new favorite gluten-free pancakes.  

And being the smoothie fanatic that I am, I couldn't wait to create an ice-cold drink with it.  

Here's what I love about this product:

1. It has no peanuts. Peanuts are extremely moldy and are a common allergen so this makes it easier for everyone to enjoy it! (this company does have a peanut butter product as well, though!)

2. No added sugar. #winning

3. No nasty vegetable oils in this (or hydrogenated junk). 

4. Added superfoods like flaxseed and pumpkin seeds. 

5. It takes AMAZING!  

Nuttzo Banana Cream Shake 

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1 frozen banana
2 T Nuttzo Butter
1 scoop collagen peptides
1 date, pitted
1/2 cup full-fat coconut milk (or milk of choice) 
big handful of ice

**Add all ingredients a high-powered blender. Blend until smooth...add extra water or milk if needed.

Looking for some other smoothie ideas? 

*Superfood Strawberry Smoothie
*Chocolate PB Protein Smoothie
*Post-Workout Green Smoothie
 

 

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Beef Sliders on Sweet Potato Rounds

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Beef Sliders on Sweet Potato Rounds

I'm a burger lovin' girl through and through. 

My husband knows that about 65 percent of the time I'm going to be in the mood for...a burger. That's why he married me. 

But, when you struggle with autoimmune issues that lead to very unpleasant side effects 9 times out of ten when consuming gluten, you work really hard at finding delicious substitutes that complete the burger experience. 

For me, I find that half of the burger experience is the sauce and avocado. Of course, nothing can replace a good ole brioche bun, but these sweet potato "buns" are an incredible easy and satisfying substitute...especially when smothered in hot sauce. 

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This meal also works perfect for feeding kiddos as they can enjoy a plate with the burger patties, diced avocado and sweet potatoes. My boys absolutely loved it! 

Even though we always focus on eating a whole-food diet during this busy season of life, it's almost always a very simple combination of foods that only require 15-20 of time in the kitchen. 

You can make the sweet potato rounds in bulk on Sunday and reduce yet another step in bringing this meal together during the week. 

Fuel yourself well and you'll have the energy and health you need to live your best life! 

Beef Sliders on Sweet Potato Rounds

1 lb grass-fed beef
batch of sweet potato rounds
avocado
primal mayo
spinach or arugula
hot sauce

1. Heat a cast-iron skillet to medium-low heat. Season beef like you normally do for homemade burgers (garlic salt, pepper, salt, paprika, worcestershire is what we use) and divide in to small patties to fit the size of your sweet potato rounds. Cook until patties are medium-well.

2. Remove patties from pan. Add mayo and avocado to top and bottom "bun". Next add your burger + spinach. Serve with your favorite hot sauce or ketchup if you wish...and probably a side of pickles :) You can use toothpicks to hold them together better if needed. 

Let us make your life a bit more simple in the food department. Summit Fit works to simplify the process of getting healthy food on your plate. Learn how to make the 6 Power Foods a part of your daily routine to ease the struggling of figuring out what to eat for your best health. Our tribe is really to encourage, teach, coach, inspire and motivate you to be your best you! 

 

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Smoked Paprika Sweet Potato Rounds

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Smoked Paprika Sweet Potato Rounds

You know that feeling when you find a recipe that is both delicious + easy + something the whole family loves? Yeah, I call that #winning. 

Last night I sliced up one of my favorite foods, sweet potatoes, and cooked this rather divine tasting side dish that will be a new go-to for our family on busy nights.

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For breakfast we usually make these cubed sweet potatoes, which will always be a favorite, but we all know cubing a rock-hard sweet potatoe is more work than a quick slice. 

I plan on using these rounds as "buns" for sliders and getting creative with those toppings. 

Sweet potatoes are a wonderful complex carbohydrate and the skin offers great fiber so make sure you eat those as well! 

 

Smoked Paprika Sweet Potato Rounds 

*2 medium-sized sweet potato (cut into 1/2-3/4 inch thick rounds)
*2 T avocado oil
*1 tsp smoked paprika, 1/2 tsp garlic salt, 1/2 tsp coarse sea salt
*1 gallon baggy (for mixing oil and spices onto potatoes)

1. Preheat oven to 400. Add sliced potatoes, oil and spices to a gallon baggy. Mix well until the potatoes are coated. 

2. Place a sheet of parchment paper on a large cookie sheet and dump your sweet potatoes onto it. Sprinkle a bit more smoked paprika on each piece. 

3. Place in oven for 20-25 minutes or until sweet potatoes can be pierced with a fork. 

Serve with extra salt if needed + protein of choice and a dark leafy green! 

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Weekly Workout Recap

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Weekly Workout Recap

I've been on the struggle-bus this past week. 

A combination of raising two, non-stop toddler boys who make sure I'm hyperventilating most of the day attempting to keep them alive + navigating the first week of Summit Fit being back open + traveling + attempting to keep up with a 1200 sq. ft. space (#boymomprobs).....has me spent. 

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There are times that life feels a bit more laid back, but it hasn't really felt like that for a solid year. My husband and I have come to term with the fact that raising two boys only 20 months apart at the ages of 3 and 4 is just gonna be CRAY for a while. There's no other way around it. 

Self-care is an absolute must for me, because I experienced what it was like to not care for myself at all during pregnancy, after two extremely taxing labors that both left my body very broken, traumatic post-partum nursing and raising a kiddo on the spectrum and all that comes with that. 

I can tell you that no matter how much work I have piled up, I will never again make an excuse for self-care in the form of exercise, taking time to cook nourishing food, spending time alone, hitting play on the podcasts and other empowering habits that keep my motor going. 

Yes, I was on the struggle-bus this week, but my Summit Fit Tribe kept me going. They remind me why I never quit living my best. Even though I'm technically the Coach, they truly push me to be my best. 

Maybe fitness and food feels a bit obligatory to you...may I suggest you are thinking about it wrong? What if you viewed those things are essential of self-care just like sleeping and brushing your teeth. I promise, 15 minute of scanning Facebook will never fill your tank like 15 minute of movement or cooking a healthy meal. 

I hope my weekly workout recap inspires you to get some endorphins going this week! 

Monday:

-12 step ups
-15 swiss ball tucks
-20 lateral shuffles over 24 inch step
-10 toes to bar
x3

Tuesday: 

-400 Meter Run (1:50 time)
-15 box jumps

x 4 rounds

Wednesday: rest day

Thursday: 2 hours of house cleaning (yes, when you sweat during house cleaning it totally counts as a workout!)

Friday: In the car all day on the road 

Saturday: Early Morning Hotel Workout 

-15 American kettlebell swings (#35 kb)
-20 Plank frogs (bring knees to elbows in plank position)
-globlet squats (holding #35 kettlebell)
-10 bulgarian split squats (per leg)
-10 single leg glute thrusts (per leg)
-8 bent over rows (using #35 kettlebell)
-12 dumbbell pushpress

x 3 rounds 

Sunday: riding in the car all day + nap in the hammock (okay, that's totally not a workout but #selfcare yall!!) 

Monday:

-deadlifts 5 x 5 (#143 lb)

-5 pullups
-5 ring-row tricep dips
-10 tricep pushups
-12 box jumps 

x 4 rounds 

Foods/Equipment I brought on our road trip to Lincoln:

-Rx bars
-Life Equals Superfood Shots
-Roasted Almonds
-#35 Kettlebell (yes, I'm that crazy person carrying a KB around a hotel lobby)
-water bottle
-tennis shoes + workout clothes (duh..lol) 

What I ate in the continental breakfast area:

-black coffee
-banana w/ peanut butter
-large bowl of oatmeal w/ real butter, honey and raisins (they actually had oats in a pot just made with water..instead of the sugar-filled packets!)
-boiled eggs + salt

 

Would you love ongoing workout + accountability + meal planning coaching + overall health guidance? Join us now for Summit Fit Intro Course! 
 

What's your favorite form of self-care?

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Superfood Strawberry Smoothie {Gluten, Dairy and Protein Powder-Free + 20 Grams of Protein)

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Superfood Strawberry Smoothie {Gluten, Dairy and Protein Powder-Free + 20 Grams of Protein)

As a heath and fitness coach, the most common thing I see people give up on when trying to live healthier is consuming a better diet. 

Here's a few reasons why I believe this happens:

1. We make it way too complicated

2. We don't give ourselves grace in the process.

3. We don't trust the process (we just want the fast-acting magic pills). 

The truth is, nobody eats a giant salad for every meal and we all crave sugary foods because they are in our face 24-7 everywhere we go. 

The main way my family and I combat the frustrations that can come with getting healthy meals on our plates in a busy season is to simplify. 

Breakfast is usually steel cut oats in the instapot or sauteed veggies with omelets + avocado. Lunch during the summer is almost always a really filing smoothie this like one. Dinner is commonly leftovers or grilled burgers and veggies or meatloaf type dishes. 

The truth is, I follow a very flexible meal plan. What works for me is the keep my shopping list smaller and my meal list simple so my mind knows exactly what my options are and we have flexibility from day-to-day. 

Don't get hung up on following rules when it comes to healthy eating. They aren't sustainable. Instead, find a simple system that works for your family that will continually improve how you fuel your body. 

Superfood Strawberry Smoothie 

Superfood Strawberry Smoothie 

This smoothie is loaded with protein, fiber, complex carbohydrates, healthy fats, micronutrients, probiotics and more. With zero processed protein powders being added, you can rest assured your body will be doing a happy dance after consuming this! 

Superfood Strawberry Smoothie 

3/4 frozen banana
5-6 strawberries
1/3 cup full-fat, plain kefir
3/4 cup homemade cashew milk
1/2 T bee pollen
1 scoop collagen peptides
2 T hemp seeds

1. Place all ingredients in a high-powered blend. Garnish with a mint leaf + chia seeds to wow yourself or any guests you are making these for! 

I believe women should feel empowered when it comes to their health, not guilty for failing to follow a system that only works well for a handful of people. Join us for Summit Fit where we learn to establish long-term habits that truly fuel our lives for health and success. 

Grab your spot today! 

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