If you don’t already do this, make Monday’s slow cooker nights. Mondays have a way of getting super busy and hectic, so taking a few minutes to get dinner in the slow cooker that morning is a way to ensure that you and your family are enjoying a healthy, homemade meal at night!
​Here’s a new and exciting way to cook up chicken in your slow cooker! The Jamaican Jerk Seasoning Blend brings phenomenal flavor to tender, fall-apart chicken breast and thigh. Pair this protein with a dark leafy salad and a piece of baked sweet potato. Enjoy!
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​Servings: 12

Here’s what you need...

• 3 tablespoons Jamaican jerk seasoning
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 2 bone-in, chicken breasts, skin removed
• 6 bone-in chicken thighs, skin removed
• 1 cup brewed coffee
• 3 tablespoons lime juice
• 1 teaspoon molasses
• 2 tablespoons jalapeno, seeded and minced
• 1 tablespoon Garlic, minced

1. Combine the seasoning, salt and pepper in a small bowl. Rub the seasoning into all of the chicken pieces. Place, bone side down, in a slow cooker.
2. In a medium bowl combine the coffee, lime juice, molasses, jalapeno and garlic. Add to the slow cooker. Cover and cook on low for 5 hours.
3. Remove chicken from the slow cooker. Remove and discard the bones, and shred the chicken. Return the shredded chicken to the slow cooker, mixing with the sauce. Serve and enjoy!

Nutritional Analysis: 288 calories, 17g fat, 1g carbohydrate, 1g sugar, 484mg sodium, 1g fiber, and 30g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

There are few things as inspirational as a stunning before and after picture. To see how the human body can dramatically transform is simply incredible!
Have you ever thought about creating your own before and after picture?
While the initial photos are certainly not fun to take, I’d like to share why I believe this is just what you’ve been missing to achieve the fit body you’ve always wanted.
Here’s why you should take before pictures…

• You get fired up! Pulling on that bathing suit and standing in front of a camera may feel a bit like standing in front of a firing squad, but this simple act will light a fire within you. By having a starting off point for your transformation, you’re now on the path to improvement. The journey has begun!
• You accurately track progress. One of the biggest frustrations that clients have when they start working towards a fitness goal is how slowly their weight drops. Losing fat and gaining muscle doesn’t always show up on the scale, and so it’s important not to allow the scale to dictate your success. Instead, get back into that bathing suit every 30 days for updated pictures. After 90 days you will have 4 photos to arrange side-by-side, showing the progress of your transformation. Photos are undeniable proof that your body is losing fat, gaining muscle and transforming into something spectacular!
• You stay on the program. Knowing that there is another photo date coming up may be all the extra motivation you need to stay on your healthy eating and exercise program. When temptation hits you’ll think about the way that you will look in that bathing suit and the evolution that you want the pictures to show. Each picture will be more attractive than the next!
• You have an incredible story to share! Sharing your before and after pictures, once you have achieved your goal, is a special way to motivate others to begin their own fitness journey. Your handful of pictures will show the progression of fat loss, muscle development and confidence in a way that words simply cannot describe. I can’t wait to see yours!

I’m here to take you from your before to your after. Body transformation is my specialty – call or email today to get started!

The Vulnerability ParadoxSharing a picture of yourself in a bathing suit today might terrify you. The thought of someone else looking at your imperfections can be so uncomfortable that you avoid it indefinitely.
The paradox is that as soon as you make yourself vulnerable, you’re no longer in it alone. You now have someone on your side, giving you the guidance you need to achieve the body of your dreams.
Drop your guard => Be vulnerable => Accept help => Achieve your goal!

Why are you still waiting for the right time to get fit?

You are busy and hectic. Your family member is sick. Your job is demanding. You are focused on planning a big life event. Your kids are pulling you in a million different directions. You’re an emotional eater…and now is an emotional time.



There are a million and more excuses for why you haven’t made your body a priority…yet. At the back of your mind you believe that the day will come when you are ready to take action in getting back in shape.
But that right time hasn’t come.

Let’s be honest with each other right now. The right time to get fit won’t ever magically appear. There will always be another life event to navigate. There’s always going to be someone you know who is sick…and you’ll even get sick at times. You will always have a reason to emotionally eat, if you allow yourself that chaos.

So what’s the solution? Drift through life in a body that you aren’t happy with? Avoid mirrors and bathing suits and sleeveless tops? Comfort yourself with the thought that you’ll dial in your fitness one day…just not today?

I’d like you to consider that the right time to get fit is RIGHT NOW.

Not despite your current life challenges but BECAUSE of them.

How much more effective do you think you’ll be dealing with a busy schedule, sick relatives, big life events and active kids when you’re living in an energetic, functional, fit body? Loads more effective!

Consider your current challenges as reasons why you MUST get fit NOW rather than excuses as to why you CAN’T get fit now. I know you can do this. You have nothing to lose and everything to gain.
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Call or email me now to get started on your journey to a fit, active, sexy and super functional body! I’m here to get you to your goals in the shortest amount of time possible. Let’s do this!
The Longer You Wait...
The harder it gets.
Plain and simple. Every week that slides into another month, and every month that slides into another year makes it that much harder for you to work back to a place of health and energy.
Start now. Work hard. Achieve your greatness.
I’m here to help!