Sunday, July 26, 2015

>>>Active Military or the Spouses of an Active Duty Military Member<<<<<< And NOW Veterans!!

>>>Active Military or the Spouses of an Active Duty Military Member<<<<<<
And NOW Veterans!!

This is for YOU!!! You can join ‪#‎Team‬ ‪#‎Beachbody‬ as a ‪#‎coach‬ for FREEEEEE. Your enrollment fee of $39.95 is waived and your monthly service fee of $15.95 is WAIVED too! Want to earn an income in this business? Or perhaps you JUST want the Coach discount of 25% all things Beachbody (including Shakeology)?! What a sweet deal!! I would love to have you on my team!!! Message me or follow this LINK for more info!!

#‎supportourtroops‬ ‪#‎military‬ ‪#‎discount‬ ‪#‎armywife‬ ‪#‎armyhusband‬ ‪#‎militaryspouse‬ ‪#‎fitness‬

Saturday, July 25, 2015

Lifetime Gym membership for CHEAP

How does a LIFETIME gym membership for less that $200 sound? It open 24 hours a day, 7 days a week, you get a personal coach, a variety of workouts that work for you, your style, and your schedule, a complementary nutrition plan, and a 30 day supply of the most nutritious meal replacement shake on the planet! AND you NEVER even have to leave your house!!! Talk about a fantastic investment in your health!!!
Worried that you won't be motivated to pop a DVD in and push play? Guess what? That is where I come in! I am here to motivated and support your way through your fitness journey.
Want to know more? Just comment below or message me!  Or CLICK HERE to start shopping now.

Friday, July 24, 2015

Spicy Mustard Dipping Sauce

I created this delicious dipping sauce from the FREE foods list in the 21 Day Fix meal plan guide. Want some GREAT flavor for your chicken or veggies? This is perfect!!
Spicy Mustard Dipping sauce:
**This recipe can be easily adjusted to you fit YOUR taste preferences
- 3 Tablespoons Dijon mustard
- A few drops of Tabasco sauce (I like the Chipotle flavor)
- about 1/2 tsp ginger
Mix well and enjoy!
Don't like spicy? Skip the Tabasco. For a little twist, add a tsp of honey!

Thursday, July 23, 2015

What is the 21 Day Fix?

What IS the 21 Day Fix?

It is a 3 week fitness AND nutrition program designed to help you slim and trim your body!
What is included in the program?
7 different 30 minute workouts, a 10 minute ab workout, and a BONUS Plyo Fix workout! You will also get a set of portion control containers, and a detailed guide on how to use them. Plus extra support and motivation by your own personal coach (that's me ). <<<Bundle this program with 30 days of Shakeology (at a HUGE discount), and get even better results>>>
What kind of results can I expect?
I have been running challenge/support groups for this program since February. Most of my participants lose at least 5 pounds in 3 weeks. I have had some lose as much as 15 in 3 weeks!!! Either way, most everyone loses inches!!! Personally, I gained some amazing muscle definition in my arms, legs, back and abs.
Where can I get more information?
EASY!!! Message me directly for more information! Or if you are truly ready to just jump in , follow this link to buy your 21 Day Fix Challenge Pack today, and secure YOUR spot in my next challenge group!!

#21DFX  #21dayfix

Wednesday, July 22, 2015

Ready, Set, Squat!

Are you getting the most out of your squats? Here are some great tips to maximize your results.
- keep your knees BEHIND your toes
- keep your back straight
- for a sumo squat, tuck your pelvis under you as you squat
- for a traditional squat, sit back into your heels (if you are about to fall backwards, you are doing it right)
- when you stand, push your hips and thighs forward, and squeeze your glutes

Tuesday, July 21, 2015


Who else LOVES fresh pineapple? Do you cut your own or buy it already sliced? I slice my takes a bit of practice, but it is easy (the directions are on the little tag that comes with the pineapple).
How to pick a sweet pineapple - find one that is MOSTLY green with a little bit of yellow at the bottom. I haven't gone wrong with this method yet!

Monday, July 20, 2015

Shrimp Caesar Salad

Makes: 4 servings
Nonstick cooking spray
4 slices whole-grain bread
1 tablespoon canola oil
1 pound raw shrimp, shelled and cleaned, tails removed
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons lemon juice
4 tablespoons light mayonnaise
1 teaspoon Worcestershire sauce
4 tablespoons finely grated Parmesan
1/4 teaspoon garlic powder
8 cups torn romaine lettuce
1/2 cup thinly sliced red onion
4 tablespoons shaved Parmesan

1. Preheat the broiler. Mist a shallow baking sheet with cooking spray. Brush the bread lightly on both sides with the canola oil; cut into 3/4-inch cubes. Place in a single layer on the sheet and broil until lightly browned, about 1 minute per side. Transfer croutons to a plate and let cool.
2. Toss the shrimp with salt and black pepper and place in a single layer on the same baking sheet. Broil 2 minutes per side or until just cooked through.
3. In a bowl, whisk together the lemon juice, mayonnaise, Worcestershire, grated Parmesan, garlic powder, and 2 tablespoons water.
4. Toss the lettuce, onion, and croutons in a bowl; drizzle dressing over the top and toss to combine. Spoon shrimp on top; garnish with shaved Parmesan.
Nutrition facts per serving: 327 calories, 32g protein, 26g carbohydrate, 12g fat (2.4g saturated), 5g fiber
**Recipe from

Saturday, July 18, 2015

Crunch it up Saturday

I CHALLENGE you to get some crunches in right now!!!

Tips to maximize your crunch results:
- pull your belly button in and up toward your heart.
- press your lower back into the floor.

- Instead of using your hands to pull your head up, press the back of
your head into your fingertips. The lifting in a crunch should come
from your abs, not your neck.
- breath out as you crunch up, and inhale as you lay back.
- Do slow and controlled reps, not fast ones. 

Friday, July 17, 2015

Drink your water!

Quick survey...
Comment, if you track how many ounces of water you drink daily.
Share this post, if you need to encourage yourself OR others to drink more water.

Thursday, July 16, 2015


If you want to get RESULTS, you need to be CONSISTENT. Need help staying consistent? That is what I do! Let's talk!

Wednesday, July 15, 2015

Fixate has been released

It's here!!! Fixate has been released! Get YOUR 21 Day Fix approved cookbook (vegan and paleo options included).

Tuesday, July 14, 2015

5 Tips to Control Your Wine Consumption

Sounds like crazy talk right? I even enjoy a glass of wine on occasion. The truth is that Alcohol has no nutritional value, must be metabolized immediately, and can impair the body's ability to absorb nutrients in other foods which will SLOW your metabolism. YIKES!! Want to cut back on your daily glass of wine and boost your metabolism? Check out this article!

Sunday, July 12, 2015

Do you love fitness?


**Interested in helping others get healthier and feel better, all while helping yourself to be healthier and more confident?
**Want to earn a little extra money to help with your family's finances?
**Do you want to help end the trend of obesity?
**Do you want to find a job where you can work from home, and create your own hours?
**Want to surround yourself with like positive, upbeat people that are constantly supporting and encouraging each other?
**Do you want to get a discount on Shakeology, Fitness programs, or other Beachbody products?

If you answer YES to any of these questions, then coaching might be a good fit for you!  Message me for more info!!

Saturday, July 11, 2015


My favorite Piyo workouts are Lower Define and Upper Define. They are both quick, easy, effective workouts. This is the warrior series from the Define Lower workout. It is a great variation on the traditional yoga warrior series because PiYo does not use static moves, but instead works on slow movements to strengthen while stretching.


Friday, July 10, 2015

Roasted Butternut Squash Risotto

Yum!  I LOVE butternut squash!
Roasted Butternut Squash Risotto

Roasted Butternut Squash Risotto

Yield: 6 - 8 servings
Prep Time: 15 min
Cook Time: 40 min


1 large (3-pound) butternut squash
3 1/2 cups chicken broth
1 cup water
6 Tablespoons unsalted butter
1 cup diced onion
2 teaspoons minced garlic
1 cup arborio rice
1/2 cup dry white wine
1/2 cup grated Parmesan cheese, plus more for garnish
2 Tablespoons chopped fresh chives, plus more for garnish


Preheat the oven to 450ºF.
Halve the squash lengthwise and scoop out the seeds.
Lightly oil a shallow baking dish and place half of the squash, cut side down, in the baking dish. Peel the other half of the squash then dice it into 1/4-inch cubes. Add the diced squash to the baking dish, scattering the cubes around the sides of the halved squash.
Bake the squash, stirring the cubes occasionally, for 15 to 20 minutes.
Remove the squash from the oven. Transfer the cubed squash to a bowl, and holding the halved squash in a kitchen towel, scoop out the flesh and roughly chop it. Transfer the chopped squash to the bowl with the cubed squash.
Combine the chicken broth and water in a medium saucepot over medium-low heat. Bring it to barely a simmer.
Add the butter to a separate large saucepot over medium-low heat, then add the onion and garlic and sauté until soft, about 3 minutes.
Increase the heat to medium and stir in the rice. Add the wine and continue cooking, stirring until the wine is absorbed. Stir in 1/2 cup of the barely simmering chicken broth, and cook at a simmer, stirring constantly, until broth is all absorbed. Continue simmering and adding broth, about 1/2 cup at a time, stirring constantly and allowing each addition of broth to be absorbed before adding more until half the broth has been added.
Stir in all of the roasted squash and continue simmering and adding broth 1/2 cup at a time until the rice is tender and creamy but still al dente, about 18 minutes.
Stir in 1/3 cup grated Parmesan cheese and 2 tablespoons chives. Season with salt and pepper to taste and serve the risotto, garnished with additional Parmesan and chives.
Roasted Butternut Squash Risotto

Thursday, July 9, 2015

What Can Shakeology Do For You?

I am ALWAYS asked, Melissa,why do YOU drink Shakeology?
I used to skip breakfast all the time. I was never hungry in the mornings, and when I did have breakfast, I seemed to be hungry all day long. Then I started trying meal replacement shakes. They were easy, but many would only last about 2 hours before I was hungry and wanting lunch. Then I found Shakeology. The truth is that it took me a long time to jump on the Shakeology bandwagon. It is expensive, and when you are on a TIGHT budget, justifying the cost for something like that can be tough. I decided to at least TRY it, so that I could tell others about it (since I am a coach). I was surprised that it actually kept me full until lunch! As an added bonus, I feel like I gave a little more energy, and it curbs my junk food cravings. I truly believe that Shakeology is an investment in my health. Both Jeff and I drink it everyday now. When I miss a day, my body can tell.
I know, I know. It totally sounds cliche when I say stuff like that. My sister-in-law rolled her eyes when I said that to her. Then she ordered it for herself to give it a try. When I saw her last week, she told me that she ordered more because "It actually does what it says it will do. It DOES keep me full and curbs my cravings".
If you have ever wondered about Shakeology, and would like to give it a try, message me or comment below and I will message you!

Tuesday, July 7, 2015


How do I know that Shakeology makes a difference in my family's health? My husband walks in the room this morning and this conversation took place....

Jeff: "I just realized why I have been so tired the past few days."
Me: "Why is that?"
Jeff: "I haven't had my Shakeology in 3 days, and I just feel blah today"

See? I am not joking. This stuff REALLY does add a little something to your life

Monday, July 6, 2015

BBQ Quinoa Chicken Salad:

I've posted this recipe on here before, but I am constantly getting requests from folks that want to see it again. Here you go....

BBQ Quinoa Chicken Salad:
1 cup cooked quinoa
1/2 cup corn
1/2 cup black beans, rinsed and drained
1 cup shredded BBQ chicken
1 avocado, chopped
2 tbsp White Cheddar cheese, shredded
2-4 tbsp BBQ sauce
2 scallions, chopped
cilantro for garnish

In a large bowl, toss together the quinoa, corn, black beans, chicken and avocado. Season with salt and pepper
Transfer mixture onto a bowl and top with shredded cheese, BBQ sauce, scallions and cilantro.
Serve warm or at room temperature
This recipe calls for already cooked chicken so plan ahead! I prefer to cook my chicken in the crockpot, using 6 chicken thighs, 1 white onion sliced and 1/2 cup of BBQ sauce. I cook on low for about 6-7 hours and then shred and refrigerate for later.

Sunday, July 5, 2015


I am looking for FIVE women who want to FEEL fantastic this summer. FEEL good in those family pictures. FEEL good when you put on those shorts. What you fuel your body with plays a MAJOR part in your energy level, metabolism and overall fitness. Do you want some help and mentoring to get on track to be and feel YOUR best!?!?

For the past 14 months I have followed and helped others with the 21 Day Fix nutrition plan...proper portion control...all food groups...occasional treats...real strategies for real life!
I am looking for FIVE ladies who want and/or need:
> proper portion control
> quick, simple, family friendly meals
> 30 minutes or less workouts
> meal plans for 3 weeks
> shopping list
> daily support and daily coaching
> the chance to FEEL THEIR VERY BEST for picnics, shorts, tanks & bathing suits

Message me with and I'll send you details and steps to enroll and save your spot - you MUST be on Facebook to participate in my group. 

Friday, July 3, 2015

Try Shakeology for 30 days and get 21 Day Fix for only $10

That's right folks!  If you buy a 30 serving bag of Shakeology, you can get EITHER 21 Day Fix OR 21 Day Fix Extreme for only $10!!   It's the best deal you will find on the 21 Day Fix program anywhere!!! As a bonus you will also get a 30 day FREE trial of Beachbody on Demand, and access to over $2000 worth of top rated at home workout programs!

 Offer valid through July 31st, 2015.  

#21dayfix #21DFX

Wednesday, July 1, 2015

Perfect portions

These guys have been my best friends for the past 1.5 years!

 It beats counting calories and still lets you track your food! Enter the 21 Day Fix...these nifty portion control containers, food ideas and a formula that calculates how many of each container I should eat every day. Perfect portions of proteins, carbs, fruits, veggies, nuts, healthy fats and dressings. You guys have seen what I's a lot of food and I eat pretty much everything! Why does it work? Because the 21 Day Fix helps build healthy habits that work with your every day life. Treats? Yep! Chocolate and wine? Allowed!
So if you want to follow the same plan I do and get in shape with awesome 30 minute workouts, let's talk about the 21 Day Fix! Even better...this month it's $20 off! I'm just a message away!