Use your Super Power for Good

Our super powers are what we are really good at. We are so good at knowing where we fall short each day but often don’t use or even notice what we do well, really well.

Our super powers can help us become better in daily activities. I can piggyback an area I’m struggling in along side my super power in order to become better.

I am really good at eating lots of veggies. I love them, I find them easy fix and I can eat them in so many different ways. But I need to challenge myself to not eat as many sweets. So my plan is to notice daily how good I am at eating vegetables and eat more of them. In that way, I am filled up with a better choice and it is easier to say no to sweets. Or it might be easier to say no to as many sweets.

I could go on and notice another one of my superpowers.

I am good at helping others enjoy their day. Since I can make others happier I know I can translate that to making my kids happier. By focusing on my super power I can make my home happier.

What if your superpower was sleep? Can you use what you are good at to better the lives of others? Yes. I know if I sleep well, I am a more energetic person, I have a better attitude, and I can deal easier with challenges during the day. All of that can better the lives of those around me.

What if my superpower was remembering to take my vitamins? I could piggy back off of that and remember to take my fish oil, or remind others to take their vitamins. Or I could remember to drink the entire glass of water with my vitamins therefore adding more hydration to my life.

What are you great at? Its okay if you don’t know right away. But think of this and how you can use this to better your life or the lives of those around you.

My challenge to you is to use your Super Power this week to help you get better in another area of health. Let me below what your plan is. Use this sentence to help you get started. 

I am really good at ______________________________   and it will help me ______________________________.

To Your Best Health,

Coach Nancy


Healthy Fats- 10 Reasons to Add Them in Your Meals

Eating a greater proportion of your calories from fat can help you achieve optimal body composition.  Your body requires a decent amount of fat to stay lean for the following reasons:

  1.  Fat makes up the outside layer of all the cells in your body. Ideally, this lipid layer will be composed of omega 3 fats because this makes the cells more sensitive to insulin, allowing for a more energetic metabolism and less inflammation.
  2. By decreasing your carb intake and replacing it with fat, you can improve insulin sensitivity reduce inflammation and support your metabolism
  3. Omega 3 fats help turn on genes that are involved with lipolysis or the burning of fat, while turning off the genes that store fat
  4. Omega 3 fats also support thyroid hormone function which is a hormone closely involved in body fat regulation.
  5. Cholesterol, which comes with fat is used to make hormones. Eating a greater proportion of fat allows for hormonal balance of androgens such as testosterone and estrogen. Fat loss and the maintenance of a lean physique are much easier if hormones are balanced.
  6. Fat is filling. When paired with a nice dose of protein, fat can lead to greater satisfaction from eating, curbing hunger and cravings.
  7. Adequate good fat intake helps prevent depression. Our brain is mainly made from cholesterol and fat.
  8. Healthy fats in the right ratio are needed for bone mineral density and prevention of osteoporosis. Fats help our vitamins get around inside of us.
  9. Cancer is influenced by many lifestyle factors, but limiting omega 6 oil intake in favor of whole food fats such as olives, avocados, and unprocessed animal fats appear to reduce the cancer risk.
  10. Better skin, eye health, stronger immune systems, and better cholesterol ratios

Bottom line healthy fats help you lose fat by improving metabolism, balancing hormones and eliminating the constant cravings. They improve brain health, help our cholesterol ratios to stay in line. They help us to fight off diseases, including cancer.

To Your Best Health,

Coach Nancy


Steak Bites Recipe

This is a great way to make a meal quickly. The cook time is fast as the meat is sliced thin. It takes a few minutes to prepare the marinade in the morning but then meal time later is quicker than you can imagine. 

1/3 cup olive oil

1/4 cup Worcestershire sauce

1/2 cup coconut aminos


1 teaspoon minced garlic


2 Tablespoons dried basil


1 Tablespoon dried parsley


1 teaspoon black pepper

1-1/2 pounds flat iron or top sirloin steak, cut in 1-inch pieces

Place all ingredients, except steak, in a large plastic Ziploc baggie. Mix to
combine. Place steak pieces in the bag, and seal. Shake gently to coat steak entirely in marinade. Place bag in refrigerator to marinate for at least 3 hours or as much as 24 hours. Heat a large skillet over medium-high heat until it’s very hot! Using a slotted spoon, remove steak from the marinade and place on the pan. Discard marinade. Stir fry steak according to your desired temperature. For medium, about 3 minutes per side. Serve warm and enjoy!

Why not serve this over Cauliflower Rice?  Or along side Simple Garden Tomatoes and Garlic Roasted Broccoli?

To Your Best Health,

Coach Nancy


Grilling Season Marinades

Grilling season is one of my favorite times of the year. I love the taste that a grill adds to the food but I also enjoy the ease of cleanup. Its a win/win in my book. 

Marinade For  Chicken

2 TBSP avocado or olive oil

1 lime - the zest and juice

2 TBSP fresh cilantro - chopped and more for garnish

1/4 teaspoon each: salt and pepper

2 pounds chicken breast

First make the marinade for your chicken. In a large Ziploc, combine your avocado or olive oil, lime zest and juice, chopped cilantro, salt, and pepper. Add in your chicken and refrigerate for at least 6 hours, or up to 24 hours.

Marinade For Beef

1 teaspoon freshly grated ginger
1/8 cup coconut aminos
1 TBSP sesame oil
1 clove garlic, minced
1/2 teaspoon red pepper flakes

1 lb. flank steak, cut against the grain into thin strips

Mix together ingredients for marinade, and pour over the sliced beef. Refrigerate for at least 6 hours, or up to 24 hours.

Enjoy the flavors these marinades add to your next meal. Send me your favorite marinade blend.

To Your Best Health,

Coach Nancy

Are You A Sugar Addict?

Tired all the time? Grumpy and can’t shake the blahs? Do you have trouble losing weight? Do you walk around in a fog? What about digestive issues? Constantly battling a stuffy nose?

Major health issues like diabetes, cardiovascular disease, and auto-immune diseases are dramatic examples of how sugar can wreak havoc in your life. There are less dramatic ways sugar affects our bodies before we experience major problems.

Addictions come in different forms:

  • The Energy Shark feels chronically tired and needs hits of sugar and caffeine.
  • The Feed-Me-Now type have exhausted their adrenal glands.
  • An overgrowth of yeast in the body leads the Sneak-Around-for-Sugar addict hiding to get another hit of sugar.
  • And the Depressed & Craving Carbs type desire for sweets is linked to hormonal shifts.

What type of addict are you?

Do you often feel tired and achy? Do you need coffee to get going in the morning? Does your energy fade by mid-afternoon? Do you get frequent headaches?

You may be an Energy Shark.

Do you find you are often thirsty and need to use the restroom? Do you get recurrent sore throats and swollen glands? Do you sometimes get dizzy when you stand up? Is life a crisis for you?

You may be a Feed-Me-Now type.

Do you have chronic nasal congestion? Do you have irritable bowels? Have you been clinically treated for acne? Do you clear your throat a lot? Often an overgrowth of yeast internally will cause the sugar cravings like those who are

The Sneak-Around-for-Sugar addicts.

Chronically depressed, fatigued, battling insomnia and a loss of libido might have you classified as a Depressed & Craving Carb addict. Your sugar cravings are caused by fluctuating hormones.

No matter what the type you can fight your way out of your sugar addiction. Nutrition is the key to locking up the addict inside you.

  1. Choose high-protein foods such as meat, eggs, seafood and foods that score low on the glycemic index.
  2. Eat less processed foods or eat more foods in their natural state.
  3. Eliminate “energy drinks” loaded with sugar and caffeine.
  4. Exercise for 30 to 60 minutes at least 4 days a week, outside if possible.
  5. Get seven to nine hours of sleep a night.
  6. Supplement your diet with a quality vitamin.
  7. Take a fish oil supplement.

Each addiction has its own issues but don’t let your addiction control you. Furthermore don’t let the addiction you have today bring damaging diseases in your future.

If you need help shaking your sugar addiction hop on over to our ​Free Nutrition Courses. It might just be what the doctor ordered. 

To your best health,

Coach Nancy

Spanish Roasted Cauliflower


I love cauliflower. This one vegetable is full of antioxidants and phytonutrients. It boosts brain health, is rich in vitamins, minerals, and fiber, has anti- inflammatory properties, and supports hearth health. This one recipe has the saltiness of olives and the zing of hot pepper flakes with the tenderness of the cauliflower. So let me hear from you. How does your family enjoy the benefits of cauliflower?



5 1/2 cups cauliflower florets (about 1 pound)

24 green Spanish olives, pitted and halved

8 garlic cloves, coarsely chopped

3 tablespoons olive oil

1/2 teaspoon crushed red pepper

1/4 teaspoon salt

3 tablespoons fresh flat-leaf parsley leaves

Preheat the oven to 450°.

Combine first 3 ingredients in a small roasting pan. Drizzle with oil; sprinkle with pepper and salt. Toss well to coat. Bake at 450° for 22 minutes or until cauliflower is browned and crisp-tender, stirring after 10 minutes. Sprinkle with parsley.


To Your Best Health,

Coach Nancy


Breakfast Anyone can Fix

Breakfast doesn't have to be complicated or even fixed that morning. Try these two recipes for a quick but beautiful meal. 

Oatmeal in a Jar

¼ cup uncooked old fashioned rolled oats

2 Tablespoons of water

½ cup Greek yogurt

1-1/2 teaspoon chia seeds

¼ cup blueberries (or enough to fill jar)

In a half pint (1 cup) jar, add oats, water, yogurt, and chia seeds. Put lid on jar and shake until well combined. Remove lid, add blueberries and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled. Serves 1

Variations: Strawberries and Cream: substitute strawberries and a dash of vanilla in place of the blueberries.

Apples and Cinnamon: add 2 Tablespoons applesauce and a dash of cinnamon

Coach Nancy’s Easy Breakfast Sundae

Frozen mixed berries thawed

½ cup plain yogurt

6 walnuts

Layer the fruit with the yogurt and top with the walnuts. This is beautiful served in a glass sundae cup. The fruits can be varied to what you have on hand. Serves 1

Enjoy these and send over a picture of your results.

To Your Best Health,

Coach Nancy


Success Secrets for Busy Moms

Mothers day is right around the corner, and it got me to thinking about all the moms we have had the privilege of working with over the past few years.

Without a doubt moms are the most selfless clients we have, and frankly, that’s not always a good thing. Because moms are by nature (and need) focused on everyone else, oftentimes her own physical, emotional and mental well being suffers.

A lot of great moms put aside their fitness ambitions aside because of all the chaos that goes on around them, thinking that it’s for the best. The reality is that a healthy mom is better prepared to take on all the stress that comes her way.

Every day we have moms that walk through the door and work their tails off, only to have their efforts sabotaged my the rest of the day. Here’s a few simple steps we can all use to make each day just a little healthier than the day before.

Step #1 – Eat Something!

You get up, hop in the shower, get the kids ready, make sure they get something in their stomach before it’s off to daycare or school. Maybe your husband needs his shirt ironed (our hubby's need us too). Missing breakfast just becomes part of your day. This can set you up poorly for the whole day, as you are more likely to reach for something unhealthy to fill that void in your stomach. Your blood sugar never stabilizes, you feel tired, reach for another cup of coffee and on and on it goes.

Nobody expects a busy mom with a crazy schedule to get up an hour earlier to make eggs every day, but a Super Shake takes just a few minutes to make, tastes great, and gets your day started right.

Here’s a great tasting recipe that mixes in a flash and you can take with on your way out the door!

1 Cup Green Tea
1 Scoop Vanilla Ultimate Muscle Protein
1/2 Cup frozen berries (strawbewrries, raspberries, or blueberries)
1 Tbsp almonds
Additional water to suit your texture/thickness preference, blend and pour into your travel cup. 

Step #2 – Keep Your Training Appointment

You wouldn’t dream about missing a doctors appointment or soccer practice for the kids. If it’s on the calendar, you are going to make sure they are there – it’s just what moms do!

Mom, you need to take the same approach with your fitness. Put it on the calendar and don’t miss it! I am going to brag on our 5:00am training crew a little, because every woman in there is a super busy mom who doesn’t necessarily feel like getting up every day, but makes it happen because she knows it is the only time it will get done! In fact the moms in all our group choose that time and keep that training appointment because that is her time – no excuses!

Step #3 – Don’t Make Sweets Your Solace (and lay off the booze)

Let’s face it, all too many moms are stress eaters (as are the rest of us). After another long day don’t I deserve to sit down with that bag of double stuff cookies or hot fudge sundae? No and No. Night time is danger time for a lot of moms. The kids are off to bed and she has just had it. Half a bag later the guilt sets in, so why not just finish the bag? Let me encourage you this way, that was a vicious cycle I was caught in for years, and it held me back big time! Don’t turn an occasional treat (or lapse) into an all out pig out.

The other danger zone at night is those glasses of wine. Alcohol and fat burning cannot and do not co-exist. I understand the stress release factor, but you can’t have it both ways. If you want to maximize your result potential, you are better off finding other stress release and relaxation methods in the evening. A hot bath, stretching, and foam rolling are all productive and relaxing, and enhance your fat loss efforts. And as far as the research that shows wine is full of anti-oxidants, etc. – get your full daily servings of fruit and vegetables first, and then get back to me.

Happy Mothers Day!

To Your Best Health,

Coach Nancy

Where the Magic Happens

Did you ever try a new diet plan? You're all excited for what the first day brings. You work the plan until about day three when it becomes challenging. Maybe work was overly stressful, or your babysitter called saying the kids were all sick, or after a long day of work you find your car tire flat. Whatever happened, things get all off kilter and you throw in the towel to your new way of eating and order pizza for everyone. 

The pizza wasn't the big issue. It really isn't. It was your comfort zone was pizza and that didn't fit in the plan. One of two things need to happen. 

ONE, your new version of eating healthy could shift so that it included pizza and any of the other foods you already feel comfortable eating. "Comfort Foods" get their name for a reason. Of course if you keep on eating what you've always been eating; the changes you desire just won't happen. 

TWO, you could change what makes you comfortable, what your go to foods are, what you reach for when things go crazy to fit inside your new style of eating. This might be a bit more challenging as it requires a bit of exploring and experimenting. By dialing in your habits so they become natural will curtail the knee jerk reaction to buy pizza. 

How in the world do you do this?

Practice Practice Practice.......

Each day is our chance to practice. Think of it like practicing your golf swing. No one is good at it the first time up to the tee. In fact many times we miss the ball totally the first time but after a bit of time, some help from a coach, encouragement from peers, you get better.

Your experience with new skills will involve some mishaps- some missed balls. That's okay. Its practice. I know many of us want to be perfect and not let others see our mishaps. But you are human and so are we. You'll get back up and keep on practicing.

So you choose whether you want to stay comfortable or get a bit uncomfortable and start practicing.

(I wish I could remember where this wonderful diagram originally came from as I would like to give credit to where it is due. )

Move your comfort zone closer to where the Magic Happens. 

To Your Best Health,

Coach Nancy


Spaghetti Sauce that’s Easy

Its proven that to eat a healthier diet (and who doesn't want to do that?) you need to prepare more foods at home. But it doesn't have to be hard. This is an easy recipe to help get you started in the right direction. 

Spaghetti Sauce

1 pound ground beef

(can you ground chicken, turkey or pork)

1 large onion, chopped

1-2 clove garlic, minced

1 teaspoon sea salt

1 teaspoon oregano

1 teaspoon basil

½  teaspoon marjoram

¼ rosemary leaves

1 bay leaf

16-24 ounces tomato sauce

Brown ground beef, onion, and garlic. When the beef is no longer pink, drain excess fat. Stir in remaining ingredients. Simmer, stirring occasionally for 1 hour.

We serve this spaghetti sauce over Vegetable Fettuccini or cooked spaghetti squash.

To your best health,

Coach Nancy