A gift from my mom… 50 Healthy Snacks

By | Health, Healthy Snacks, Nutrition, Recipes

This list is very sentimental for me because my mom and I created this not too long before she passed away.

We would email and call each other often and add to this list, bounce ideas off of each other, remind each other of what we had growing up.

So I hope this list is something you can print off and use. A gift from my mom. 🙂

It follows one of our eating rules: never eat carbs alone.

Click here to download it as a PDF. (If you have trouble with the download, please right click on the link and select “Save File As” or “Save Link As”.)

Eating is such an important part of the health equation and it is why we give our clients eating plans, recipes, and menus. Not only that but we do food journal analysis and grocery store tours.

These are at no additional cost to our clients. So if you are looking for a fitness community that also cares about helping you eat and feel your best, then reach out and let’s chat and see if we might be a good fit.


PS If you are looking for more detailed nutrition guidance, we have a 6 week small group nutrition coaching series–Eating for Success–led by trainer Erin Tallard, this course will give you concrete strategies that you can use to transform your eating habits and improve your nutrition for good!

It’s just $99 for members, $199 for non members.

Interested?  Click here to contact us!

[LIVE EVENT] Answers to your most-asked nutrition questions!

By | Balance, Health, Healthy Snacks, Lifestyle, Nutrition, Uncategorized
“Should I go gluten-free?”  I get this question a lot from clients.  

We are excited to be able to answer this and your other most-asked nutrition questions in a live, free event with FM4L nutritional consultant Tracie Fountain, next Tuesday, September 29 at 7 PM. See below for more info and how to register (for both in-person and online broadcast access).

Going gluten-free is certainly popular right now and it’s true that many people may benefit significantly. But it’s also a massive market and many of the “healthy” gluten-free products out there now may be worse for you than the bread you were trying to avoid! If you want to try going gluten-free, go for a whole-foods based diet and cook things yourself, rather than relying on gluten-free processed foods.

Here are a handful of delicious gluten-free breakfast ideas:

Two ingredient pancakes

Protein waffles (use gluten-free oats)

Quinoa breakfast bowl

Gluten-free spinach strata

We are excited to be able to offer you the chance to learn more about healthy nutrition in general in a live event next week. Our awesome nutritional consultant, Tracie Fountain, is coming in to talk about how foods can heal your body, increase your metabolism and balance your blood sugar.

This popular Nutrition 101 presentation will take place Tuesday, September 29 at 7PM Central, at the Fit Moms Transformation Center—202 South Gammon Road, Madison WI.

→Click here to reserve your FREE spot, as this event always fills to capacity←

For those of you not local to Madison, we are excited to be able to offer you a LIVE broadcast of this event!

→Click here to reserve your spot for the online broadcast←

We look forward to seeing you next week!


PS  If you are in the Madison area, we urge you to try to make it to the live event to be able to ask questions and participate more easily (…and also avoid potential technical issues with the live stream!)

Click here to RSVP to the in person event!

Click here to register for the online broadcast.

Sore joints? This is for you… Hydrolyzed Collagen Back in Stock [big sale]

By | Hydrolyzed Collagen, Hydrolyzed Gelatin, Lifestyle, Nutrition, Transformations, Uncategorized

I was in my office in the back of the Transformation Center, when a client came in excited.  She told me she saw my car out front and thought I might be around. “My 76 year old mom LOVES you and can’t stop talking about you!” she exclaimed. I was confused, I had never met her mom from Indiana before, and I can’t say I have had many 76 year olds confessing their love towards me.

“Why?” I asked. My client explained, “We gave her the Fit Moms Hydrolyzed Collagen 4 weeks ago, and her chronic knee pain is totally gone.  She could hardly walk up stairs and when she did it was very painful, but now she is pain free. She can’t stop talking about it and how happy she is.” I smiled and told her I am so happy to hear that.  Almost everyday I hear a story like this.  Joint pain is dramatically reduced, hair grows stronger, nails get thicker, hunger pains subside, weight loss occurs, and sometimes skin tone improves.

Since launching our own hydrolyzed collagen a little bit ago, over 1,000 clients have seen the benefits of it and made it part of their daily routine to add to their coffee, tea, yogurt, smoothie, soups, baked goods and much more.

CollogenI WANT TO HELP ANOTHER 250 FEEL BETTER TODAY! For a limited time, I am reducing the price from the retail price of $47.99 (82 servings per container) to just $42.99. ->-> Click here to order on Amazon. <-<-

Free shipping for prime members!

All I ask in return is that if you have had a “5 star” experience with it so far, that you leave a review on Amazon.  Not only will this help others who don’t know the benefits of collagen, it will also introduce them to the world of Fit Moms for Life and the transformational benefits of nutrition, exercise, mindset, and community. ->-> Click here to leave a review. <-<-

When you order the collagen, you will receive a link to download our delicious cookbook filled with over 30 recipes that are very healthy and tasty and incorporates the collagen. ->-> Click here to order on Amazon. <-<-

Be on the lookout for another blog post with one of my FAVORITE recipes using the collagen, so simple, yet healthy and yummy.

How to Eat Cookies for Breakfast, Guilt-Free!! (Recipes Included)

By | Hydrolyzed Collagen, Hydrolyzed Gelatin, Kids nutrition, Lifestyle, Mothers, Nutrition, Recipes, Uncategorized

I’ve heard so many stories about moms struggling to get their kids to eat a good, protein-packed breakfast before they go to school that I thought I’d share my secret weapon. Cookies for breakfast. (Recipes below!)

Yup, with the right balance of protein, healthy fats and carbohydrates, you won’t have to feel guilty about feeding your kids either of the delicious recipes below, even for breakfast! The key is the protein, and hydrolyzed collagen is what helps give both of these recipes a huge, healthy protein boost. Give your kids these over Nutella any day!

Our FM4L Hydrolyzed Collagen is back in stock for now. Grab yours on Amazon here, and use the code FM4LVIPS for $8 off. And don’t forget to download the FM4L Hydrolyzed Collagen cookbook, using the URL on the bottle. It contains lots more delicious recipes! I only ask that you leave a review after you use it and, hopefully, love it.

Stay tuned—later this week I’ll share a quick video from my home on how I use collagen every day.

Don’t forget to enter FM4LVIPS for $8 off our hydrolyzed collagen on Amazon. →Click here to purchase on Amazon now←

Protein Packed Monster Breakfast Cookies (Yields 16-20 cookies)


  • 1 cup almond butter, cashew butter, or sunbutter
  • 1/3 cup coconut (or cane) sugar
  • 1/4 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1 egg
  • 1/3 cup hydrolyzed collagen
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 2/3 cup unsweetened & finely shredded coconut
  • 1/3 cup hemp seed
  • 1/4 cup mini chocolate chips (or cacao nibs or carob chips)
  • 1/3 cup desired seeds or raisins, optional


  1. Preheat oven to 350 degrees (F) and line 2 large baking sheets with parchment paper or silicone liners.
  2. Using an electric mixer, cream the almond butter, sugar, maple syrup, and vanilla. Beat in the egg. Beat in the collagen, baking soda and sea salt, and then stir in all other remaining ingredients.
  3. Roll the dough by heaping tablespoon into balls and place them on the baking sheets spaced about 3 inches apart. Using the tips of your fingers, gently flatten the dough until it is about 1/2 an inch thick.
  4. Bake for 12 to 14 minutes, or until the cookies are turning golden brown at the edges. Leave cookies on the baking sheet to cool.
  5. Store the cookies uncovered out on the counter (so the air can get to them). They will crunch up on the outside, but still remain soft on the inside. If you store them in an airtight container, they will retain too much moisture and crumble easily.

Recipe adapted from www.allergyfreealaska.com

Peanut Butter Protein Balls (Serves 6)


  • 1 cup gluten free quick oats
  • 1/4 cup natural “drippy” peanut or almond butter
  • 2 T hydrolyzed collagen (gelatin)
  • 1/4 cup honey
  • 1/4 cup semi-sweet chocolate chips


  1. Place quick oats in a food processor and blend until consistency is that of flour.
  2. Place almond or peanut butter in a medium-sized bowl. One tablespoon at a time, sprinkle small amounts of the gelatin over the top and stir for several minutes until dissolved.
  3. Add processed quick oats and honey and stir until combined.
  4. Add chocolate chips, and using your hands, combine mixture thoroughly.
  5. Form into 1-inch balls. Place on a small cookie sheet or plate and refrigerate for 30 minutes prior to serving.
  6. Store in the refrigerator.

*Note: Make sure to use natural almond or peanut butter that requires you to mix in the standing oil at the top for this recipe. It should be stirred well and not oily prior to using or the balls will have difficulty staying together.

C = 28g P = 6g F = 9g

200 calories per serving

ThePeanut Butter Ball recipe is courtesy of Tracie Fountain, who has provided FM4L with excellent nutritional advice for years. Tracie has just released an outstanding new cookbook, which contains a number of collagen recipes. All of the recipes are designed to help balance blood sugar and are based on whole foods. You can check out both of her cookbooks by clicking here.

Cowboy Caviar

By | Health, Healthy Snacks, Recipes, Uncategorized

Renee Cefalu is a Holistic Health and Wellness Coach, she is on our social media management team, and is a recipe contributor to Fit Moms for Life.

Try this awesomely healthy treat for a party hors d’oeuvre, snack or even lunch! Along with the added nutrients of the vegetables, the black beans, kidney beans, lima beans, navy beans, pinto beans, white beans, soybeans (edamame), and garbanzo beans (chickpeas) are high in fiber, folate, magnesium, potassium, and protein. You can even switch up any of your favorite legumes in this recipe.



  • 1 Can of Chick Peas
  • 1 Can of Pinto Beans Rinsed
  • 1 Can Black Eyed Peas Rinsed
  • 1 Can Black Beans Rinsed
  • 1 Can Organic Corn
  • 3 Carrots Diced
  • 2 Celery Sticks Diced
  • 1 Green Pepper Diced
  • 2 Bunches of Green Onions Diced
  • 6 Radish Diced
  • 1 Jalapeno Pepper Diced Fine
  • Organic Corn Chips

Dressing Ingredients:

  • 1/4 Organic Cup Sugar Cane
  • 1 Cup Honey
  • 3/4 Cup Apple Cider Vinegar
  • 1/2 Cup Canola or Olive Oil


  1. Combine ingredients in a large bowl and mix thoroughly with exception to organic corn chips. .
  2. Bring dressing ingredients to a boil and let cool and poor over mixed vegetables, peas and beans.
  3. Refrigerate at least a few hours to combine flavors.
  4. Serve with organic corn chips

To learn more about Renee visit www.integratingwellnessintolifestyle,  reneecefalu.healthcoach.integrativenutrition.com or follow her Facebook at Integrating Wellness Into Lifestyle.

Sage Scented Butternut Squash Soup

By | Health, Healthy Snacks, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

Sage Scented Butternut Squash Soup

Butternut Squash Soup 1 copy

This soup is one of my favorite ways to welcome the fall season. After a nice long summer (now that I’m back in the South and out of Toronto I can actually call summers long), I’m always excited to enter into fall. I love bringing out my cozy sweaters, leather boots and light weight scarves.

I also love the produce that’s available in the fall. Pumpkins, squashes, juicy pears and granny smith apples are among a few of my favorites. This butternut squash soup is right up there on the list of my favorite fall recipes. It’s simple, but so delicious. I also like this version of butternut squash soup because it’s seasoned with sage.

For me, it’s important to roast the squash instead of steaming or boiling it to soften. I feel that roasting really allows the true flavor to come out. Even though it may take a bit longer than boiling or steaming, I think it’s well worth the effort.

Ingredients: Serves 4

  • 1 medium butternut squash
  • Coconut oil for sautéing
  • ½ small white or yellow onion, chopped
  • 1 red apple, chopped
  • 1 ½ tsp dried sage
  • ½ tsp sea salt
  • ¼ tsp pepper
  • 1 cup chicken broth
  • 1 cup full fat canned coconut milk

Special Equipment: Vitamix or high powered blender


1. Preheat the oven to 350 F. Cut the squash in half lengthwise and lay each squash in an oven safe baking dish, flesh side down.

2. Fill the baking dish with about an inch of filtered water to prevent the squash from drying out while roasting.

3. Roast the squash for 1 hour or until the flesh is softened.

4. Once the squash is cool enough to handle, scoop out the seeds and discard. Scoop out the remaining flesh into a bowl and set aside.

5. Heat a spoonful of coconut oil in a large pot over medium heat. Add the onion and saute until softened. Add the apple, sage and salt and pepper and continue to cook until the apple is soft and the flavors have melded.

6. Add the squash and mix to further develop the flavor. Add the chicken broth, cover and simmer for 5 to 7 minutes. Remove from heat.

7. Once the squash mixture is cool enough to handle, transfer to a Vitamix or high powered blender and blend until complexly smooth. Work in batches if you need to.

8. Transfer the blender contents back to the pot that you were using before and heat over low to medium heat. Add the coconut milk and gently stir to combine.

9. Serve.

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.


[VIDEO] Awesome Chocolate-Almond Smoothie Recipe: Healthy Dessert!!

By | Health, Hydrolyzed Gelatin, Lifestyle, Moms, Mothers, Nutrition, Recipes, Uncategorized

I’ve been getting a lot of questions in my inbox since I announced our brand new FM4L hydrolyzed collagen on Friday. If you missed it, click here for more on our big news!

So, I wanted to draft up a quick FAQ email to answer some of the most common questions I’ve been getting. I also asked my staff to record a video showing you exactly how they use collagen and demonstrating a couple of recipes.  Click here to watch—and stick around until the end because they make a healthy chocolate almond smoothie that is dessert in a glass. Delicious!!

Post your questions and comments below the video and, in particular, let us know what other types of recipes or information would help you make the most of hydrolyzed collagen!

Now, on to your questions…

What else is in the hydrolyzed collagen—what are the other ingredients?

Nothing. That’s the beauty of this product. It is a very pure, healthy protein with no additives, preservatives, fillers, sweeteners, etc.

Where does collagen come from?

It comes from the same ingredients that your grandmother used to make bone broth. It comes from the bones, skin and white connective tissue of pastured cattle.

Is it safe? I’ve read about safety issues with a variety of protein powders on the market today.

Yes, it is safe because it is just one ingredient and it is very carefully sourced. I’ve met the owners of the company that manufactures the collagen and they are very particular about where they source their cattle. The cattle are pasture raised in Brazil, Argentina and Columbia and they produce and hydrolyze the collagen here in the U.S., at their facility in Louisiana. In fact, that is one of the reasons that I am so passionate about sharing this product with you through FM4L. I strongly believe that it is the safest and most beneficial form of protein powder on the market today. It is completely safe for adults, kids, and even pets and there is no maximum or “toxic” amount. You cannot “overdose” on hydrolyzed collagen.

What does hydrolyzed mean?

The collagen (which would naturally gel or thicken as it cools, just like bone broth) is exposed to an enzyme bath, in which protein-digesting enzymes partially break down the collagen protein. This converts the collagen protein into shorter protein chains that are more digestible and usable by our bodies. In addition, once hydrolyzed, the collagen will no longer thicken as it cools, meaning that it will dissolve in hot or cold liquids.

How do I use it?

You can mix it into almost anything, as it has no flavor and will dissolve easily. We recommend using it to add protein to a carb-heavy meal or snack, which will help balance your blood sugar. For example, you can add it to:

cook book

  • Fruit smoothies
  • Applesauce
  • Milk that you put on cereal
  • Oatmeal
  • Yogurt
  • Spaghetti sauce
  • Soups
  • Casseroles
  • Coffee
  • Tea

Remember, when you order from us, we will send you a digital version of the FM4L Hydrolyzed Collagen cookbook. The only cookbook of its kind, it will show you exactly how to incorporate collagen into meals that you can make every day.

How often should I take it and how much should I use?

I recommend taking 1 scoop twice per day (morning and evening) for maximum joint care benefits. At a minimum, use it daily for two months and then stop using it for a week or so to see if you notice a difference. The vast majority of my clients definitely notice when they stop. That’s it for now, but keep your questions coming!

As a reminder, provided that Amazon has our inventory ready to go (fingers crossed!!!) we will open up our storefront tomorrow (Monday) morning at 10 AM Central. We will email you the Amazon link and a coupon code as soon as the collagen is available. You will need to act fast if you want to take advantage of this deal because Amazon will only have 240 cans available tomorrow. (Our small pre-release/test order of just 60 cans sold out in hours at the end of last week!)

So, watch for the link to come through tomorrow morning!

Check out today’s video for two really awesome smoothie recipes from my staff. Please leave a comment, especially if you try the chocolate-almond smoothie—it’s delicious!

Don’t wait to grab your container of FM4L hydrolyzed collagen and download your FM4L Hydrolyzed Collagen Cookbook! They will not last long.


Spiced Cauliflower with Turmeric, Cumin and Tomatoes

By | Health, Kids nutrition, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

Ridiculously Simple Recipe Helps to Clear Skin, Fight Cancer & More

I’m not a fan of raw cauliflower. Not even a little bit. When I see those pre-made raw veggie trays in grocery stores and they have the ranch dip in the middle, I always wonder why they waste space by offering up raw cauliflower.

It’s one of those veggies (right along with broccoli) that I just can’t stomach raw. But I know that there are incredible health and skin benefits to eating cruciferous vegetables like broccoli and cauliflower. So I add them to my diet in a way that’s palatable to me.

And this recipe is such a tasty way to serve up cauliflower and get its health benefits. But it’s not just the cauliflower—it’s also the turmeric, cilantro, cumin and fresh lemon juice that also add benefits:

  • Cauliflower helps to fight cancer, promotes health digestion and fights free radicals which helps to reduce early signs of aging and give skin a youthful glow.
  • Turmeric has long been recognized for its anti-inflammatory effects which is the root cause of pretty much every chronic condition in Western nations. Chronic, low-level inflammation can also cause persistent breakouts, blemishes and age spots.
  • Cilantro and lemons are foods that naturally detoxify the body and help to remove impurities from your skin. This can definitely help in having a clear complexion.
  • Cumin aids in digestion which is directly linked to your complexion. Healthy digestion is a precursor for clear, gorgeous skin while acne prone and blemished skin is almost always a symptom of poor digestive health (which can be corrected with optimal nutrition, gentle detoxification and lifestyle strategies).

This recipe packs a major punch when it comes to health and skin benefits. And if you’re not even really a fan of cauliflower, I encourage you to try it because you might be surprised by how much you like it.

Cauliflower with Tomatoes (Plain) copy

Ingredients: Serves 4

  • 1 head of cauliflower, chopped into florets
  • 3 small tomatoes, chopped
  • 3 tbsp. olive oil
  • 2 garlic cloves, minced
  • 1 ½ tsp cumin seeds (or 1 ½ tsp ground cumin)
  • ½ tsp turmeric
  • Dash of cayenne pepper (optional)
  • ½ tsp sea salt
  • ¼ tsp pepper
  • 1 lemon
  • Small handful of chopped cilantro


  1. Preheat your oven to 450 degrees F.
  2. Toss the cauliflower in the olive oil along with the tomatoes, garlic and seasonings.
  3. Spread the mixture out on a baking sheet and roast for 25 minutes until cauliflower is just touched with golden brown.
  4. Remove from the oven and sprinkle with fresh lemon juice and cilantro for garnish.
  5. Sautéed Kale with Balsamic Vinegar

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.

Eggplant & Barley Salad

By | Balance, Health, Kids nutrition, Lifestyle, Nutrition, Recipes, Uncategorized

Renee Cefalu is a Holistic Health and Wellness Coach, she is on our social media management team, and is a recipe contributor to Fit Moms for Life.

This tasty recipe includes many healthy ingredients with beneficial nutrients and healing properties.  It is also delicious as leftovers.~ ENJOY!

Cilantro aids in the removal of heavy metals including lead, copper and mercury.

Spinach has many phytonutrients and antioxidants that promote health and has properties that prevents disease.

Lemons are known for antioxidant properties and has been used for centuries to cure many different ailments.

Cumin aids in digestion, improves immunity and treats disease and disorders.

Paprika has antibacterial, anti-inflammatory, antioxidant properties and aids in skin health.

Barley is a nutritional powerhouse loaded with fiber, contains important vitamins and minerals, and offers cardiovascular protection, cancer prevention and is a blood glucose stabilizer.

Barley & Egg Plant


  • 1 Large Eggplant
  • 2 medium tomatoes (remove seeds before dicing)
  • 1/2 cup cooked organic corn
  • 1 cup chopped cilantro rinsed and dried (remove stems)
  • 1 cup chopped spinach rinsed and dried
  • 1 medium onion
  • 2 1/2 cups of cooked barley


  • 1 tsp Bragg Organic Sprinkle
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp organic honey
  • 1 tsp sea salt
  • 1/4 cup of freshly squeezed lemon juice
  • 1/2 cup olive oil


Preheat oven to 375. Slice eggplant about 3/8-inch thick. Arrange on cookie sheet and brush with olive oil and salt and pepper to taste. Cook 5 minutes, remove and flip eggplant, brush with olive oil and salt and pepper to taste. Cook another 5 to 7 minutes and remove. Once cooled cut eggplant into bit sized pieces. In a bowl toss prepared sauce with eggplant, tomatoes, corn, cilantro, spinach, onion and barley. Wait up to 10 minutes or longer to serve stirring periodically.

To learn more about Renee visit www.integratingwellnessintolifestyle,  reneecefalu.healthcoach.integrativenutrition.com or follow her Facebook at Integrating Wellness Into Lifestyle.

Cranberry & Herb Sweet Potato Muffins

By | Balance, Behavior Change, Health, Kids nutrition, Lifestyle, Moms, Mothers, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

I love a good muffin, but sometimes good grain free recipes are hard to find. This one came about on a fluke from playing around in the kitchen. Gluten free baking can be really tough, but I’m proud of these muffins. They go great with Creamy Cauliflower Soup or they can be enjoyed solo. They’re savory with a little bit of sweet and they’re the perfect side dish for many fall inspired recipes.

Rosemary and Sage Cranberry Muffins copy

Ingredients: Makes 8 Muffins

  • ¾ cup sweet potato puree

For the Sweet Potato Puree

Simply roast your potato at 350 F until soft (I ended up needing about half a potato). Once cool, scoop the flesh (no skin) into a food processor and process until smooth. Now you have your sweet potato puree!

  • 4 eggs
  • ¼ cup melted butter
  • ¾ cup sweet potato puree
  • ¼ cup olive oil
  • 1 ½ tsp fresh rosemary, finely chopped
  • 1 tsp fresh sage, finely chopped
  • ¾ cup blanched almond flour
  • ¼ cup coconut flour
  • 1 tsp baking soda
  • ¼ tsp salt
  • ½ cup cooked and crumbled bacon (from 4 strips of uncured Turkey Bacon)
  • ½ cup dried cranberries


1. Preheat your oven to 350 F. Lightly grease 8 cups of a muffin pan with butter.

2. Whisk the eggs in a large bowl. Add the melted butter, sweet potato puree and olive oil.

3. In a separate bowl, mix the herbs, almond and coconut flours, baking powder and salt.

4. Mix the wet ingredients into the dry and stir until combined.

5. Gently fold in the bacon and cranberries.

6. Add a few heaping spoonfuls of batter to each muffin cup, dividing the batter evenly amongst all 8 cups.

7. Bake at 350 for 25 to 30 minutes. Serve warm with butter.

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.


Your Free Fat-Burning Recipes and Meal Plan!

By | Abdominal Training, Body Assessment, Core Training, Flexibly, Health, Lowerbody toning, Nutrition, Recipes, Strength, Uncategorized

I hope you enjoyed the crazy-effective but surprising way to help flatten your abs, which you can do any time, any place!

If you missed the video, click here to watch it now! Also, click here to download your free copy of our fat-burning menu and recipes. This simple menu is gluten-free and offers dairy-free options. It is based on nutritious, whole foods and does not require you to starve yourself or count calories! I guarantee that you will lose weight and feel better, even if you follow it for just one week.


I also want to share two more of my favorite workouts that target your butt and abs—two “problem” areas that most women want to tone >>> Click here for these unique exercises.

Doing targeted exercises like these is a great way to tone your muscles and burn fat. But they are only part of the solution to a fit, lean body. I believe there are four crucial (but simple!) pillars of success that are absolutely essential to have the body that you want, to be able to do the things you want to do, and to keep it that way for a lifetime.






Tasty Recipe To Share (Gluten Free)

By | Kids nutrition, Nutrition, Recipes, Uncategorized

I visited my childhood home in Elk River, MN. Nothing like some home cooked food and family time.  I asked our new resident chef at the Fit Moms Transformation Center to serve us up a healthy gluten free option for Thanksgiving.  Hallie is her name and you can learn more about her and her massive credentials and resume by clicking here.

Baby Greens with Cranberry Orange Dressing & Pumpkin Seeds1 a salad

The contrast of the bright mixed greens and blushing pink dressing in this salad makes it a quintessential holiday dish.

Serves 8

For the salad:

2 (5-ounce) packages mixed baby greens
¾ cup toasted pumpkin seeds
½ cup dried cranberries, preferably fruit juice sweetened

For the dressing:

½ cup homemade cranberry sauce
½ cup fresh orange juice
¼ cup extra-virgin olive oil
1 tablespoon maple syrup, or to taste
1 tablespoon grainy gluten-free mustard
Pinch of sea salt

Toss all of the salad ingredients together in a large bowl. In a blender, combine all of the ingredients for the dressing. Blend until creamy and smooth. Taste and add more maple syrup for extra sweetness if desired.

Drizzle the dressing over the salad just before serving. Toss to coat. (You may not use all of the dressing. Store leftover dressing in an airtight container in the refrigerator for up to 3 days.)

Hallie is the creator of the complete eating plan that we are releasing with the Santa Slimdown, which starts this coming Sunday. You can follow the eating plan and workouts for less then $1/day virtually, or take part in our live groups in Madison, WI for under $4 per day.