One Tray Chicken and Veggies


Chicken breast tenders or thin sliced chicken
Extra virgin olive oil
Red and yellow bell peppers
Peeled garlic pieces
Lemon juice
Mozzarella cheese
Sea salt, black pepper, oregano
Baby spinach

1-Drizzle a small amount of olive oil on the tray and place chicken breast together in the center
2-Put sea salt, pepper, and oregano on top of the chicken
3- Top with sliced peppers, baby spinach, and a few garlic pieces
4- Lightly drizzle a little more olive oil and then lemon juice mix the veggies around a bit so they all have some lemon juice on them
5- Add some shredded mozzarella cheese
6- Bake in oven at 350 for 30-40 mins until chicken is cooked and vegetables soften

Be Free, Be Happy, Be You!


We should be continually striving to improve ourselves, agreed? A great way to do this is to learn from those who have already had success in the areas we struggle in. Successful people learn from others’ journeys! Ask questions, seek help, and you’ll be on your way to great success!



Navigating The Grocery Store

You walk into the store and you grab a cart. Well now what? Maybe you already know not to shop in the middle aisles so much but you are trying to eat healthy and cook for yourself for the first time.  You walk around the perimeter a few times but you find yourself still missing items and starting to look over at that cookie aisle you’ve passed by five times now trying to find everything. This post is to help you learn the secrets of easy shopping and avoiding the fall back to those old habits.

First lets make a map!Grocery store map 2

The average grocery store- lets take a look at our surroundings. Every store is different but generally your fruits and veggies will be on one side , and dairy on the other side of the store. Around the perimeter you will also come across your meats, usually in the back. As you walk through you may notice these things are out of order. The important part is these things are all found in the perimeter of every grocery store I’ve ever shopped in.

Entering the land of junk food!

Lets talk about this. Maybe this land is most familiar to you. You know why but lets fix that now.

How do you conquer the land of junk food? Well first lets make sure your willpower points are not running low. If you went to the store hungry lets just stay out of there period. If that is not the case and you’ve followed the number one rule, never shop on an empty stomach, then lets do this. The middle aisles are often organized by type of food-canned items/veggies, cereals and other breakfast foods, baking items, and food storage etc. You get the idea.

Now that you know the layout of the average grocery store lets do the at-home list and try to organize it into the different sections. Try to plan out meals during the week using a meal calendar and putting all ingredients on your list. Having a plan before your trip to the store is the key to successful shopping. Remember that for most people half of their shopping is unplanned buying so make a list and stick to it! If you still find yourself walking around, the minutes are flying by and you still can’t find that one item to make that delicious recipe. STOP! Find a store employee and simply ask. Generally they are very helpful and don’t mind giving you an aisle number where it is or just going along with you. Another great idea is to bring someone with you to help keep you on track with your new healthy eating goals.

Simple Example Menu:


Hope you enjoyed my grocery store navigation. Let me know how it goes.


Phytonutrient Super Greens Blend


Phytonutrient Super Greens Blend

Chlorella is a type of single-cell green algae. Chlorella lowers blood pressure and cholesterol levels, aids the detoxification process, prevents heart disease and supports hormonal function.

Spirulina is a blue/green algae found in oceans and lakes. The micro-algae offer protection against disease and cancer. The nutritious food source nourishes skin to protect it from aging.

Hydrilla is an aquatic plant also known as water thyme. The fresh-water plant promotes positive mood and supports energy levels. Hydrilla supports weight loss and boosts the immune system.

Blue Green Algae are small unicellular bacteria. The plant-like organisms support weight loss, prevent heart disease, aid stress and depression, improve digestive health, promote bowel health, improve the memory, heal wounds, better energy levels and lower cholesterol levels.

Spinach Powder is an antioxidant rich vegetable that promotes heart health. Spinach powder supports age-related macular degeneration, promotes the immune system and aids the nervous system.

Barley Grass is a major cereal grain. The enzyme-rich grass strengthens the immune system, contributes to bone metabolism, supports agility, regenerates damaged tissues and cells, cleanses and detoxifies the body, helps to fight addiction and provides relief from ulcerative colitis.

Kamut Grass is a sweet, nutty grain. The antioxidant rich grass detoxifies the body, helps to normalize blood sugar levels, rebuilds tissue, promotes weight loss, supports healthy skin, promotes beneficial gut flora and alkalises and oxygenates the blood.

Oat Grass is a perennial grass otherwise known as button-grass. The powerhouse grass also offers weight loss support. Oat grass supports heart health and aids a healthy digestion.

Wheat Grass is a food derived from the common wheat plant. Wheatgrass is a powerful detoxifier. The grass lowers high blood pressure, reduces cholesterol, prevents bacterial infections, balances blood sugar levels and supports a healthy digestion.

Antioxidant Super-Fruit Blend & Proprietary Fruit Powder Blend

Acerola Powder is derived from the Acerola cherry. The antioxidant rich powder helps to fight disease, infection and inflammation. The Acerola cherry powder promotes dental health, prevents hair loss, and fights chronic fatigue, increases iron absorption, regulates blood pressure, promotes the healing of burns and wounds and aids collagen formation.

Acerola powder also helps people to lose weight.
Pomegranate Powder is made from the dried seeds of the pomegranate fruit. Powdered pomegranate promotes heart health, supports the digestion, aids fat burning and lowers high cholesterol.

Bilberry Powder is made from the dried fruit of the Bilberry shrub. Powdered Bilberry benefits heart health, improves night vision,improves blood circulation, maintains healthy tissue and prevents inflammation.
BlueBerry Powder is made from dried blueberries. Powdered blueberry boosts gut bacteria, lower cholesterol levels, promotes a healthy heart, improves blood sugar levels and aids loss of weight.

Lycium (the Goji berry) is a flowering plant belonging to the Nightshade family. The antioxidant rich superfruit slows the aging process; promotes heart health and combats disease. The lyceum fruit also promotes healthy skin, treats pain, aids longevity and boosts the immune system. Lycium is also thought to increase the metabolism to encourage weight reduction.

Acai Powder is derived from the Acai berry. Powdered Acai berry promotes fat loss, aids heart health, supports digestive health, improves cellular health, boosts sexual energy, improves mental function, boosts general energy and reduces irritation.

Maitake Powder is a dried mushroom powder. The mushroom powder aids chronic fatigue, lowers cholesterol levels, aids a healthy liver and encourages loss of weight.

Citrus Bioflavonoids are found in citrus fruits. The bioflavonoids increase brain power, reduce inflammation, improve blood circulation and lower cholesterol levels.

Rose Hips Powder is commonly used to treat the symptoms of osteoarthritis. Powdered rosehip supports a healthy heart and lowers cholesterol levels. A daily dose of rose hip powder may lower blood pressure and helps people to shed unwanted fat.

Banana Powder is made from freeze-dried bananas. High-fiber powdered banana supports a healthy digestion. Powdered banana is also included in many replacement meal shakes as a natural flavor agent.

Carrot Powder is made from freeze-dried carrots. The superfood promotes healthy eyesight, maintains healthy cholesterol levels, aids liver function, cleanses the intestines and purifies the blood.

Orange Powder supports respiratory function and cleanses the lungs. Orange peel powder is also regarded as a fat burner.

Pineapple Powder promotes healthy skin. Powdered pineapple has anti-inflammatory properties, it also aids the digestion. Pineapple powder is considered an effective fat burning aid.

Raspberry Powder is believed to have anti-cancer properties. Powdered raspberry supports the cardiovascular system and promotes eye health. Raspberries are considered to have anti-inflammatory properties.

Raspberry powder suppresses the appetite.

Strawberry Powder has numerous health benefits. Powdered strawberry boosts the short term memory, helps burn stored fat, supports a healthy heart and eases inflammation.

Proprietary Adaptogen Herb Blend

Maca Powder comes from a plant root. Powdered Maca root promotes energy, mood and general health. Maca powder is good for the skin, it also promotes sexual function.

Astragalus Root Powder supports heart health, aids the respiratory system, stimulates blood circulation, aids nervous conditions, lowers high blood pressure and promotes a healthy bladder.

Ashwagandha Powder is derived from the root of the Ashwagandha shrub. The powder is thought to have anti-cancer and weight loss properties. Powdered Ashwagandha has antibacterial properties; it also stimulates the immune system and combats hypertension.

Cordyceps is a type of fungi. Cordyceps aids the respiratory system, keeps the heart healthy, aids sexual health, strengthens the immune system, promotes longer life, reduces fatigue, promotes weight loss and helps to build muscle.

Reishi Powder is made from powdered mushroom. Powdered Reishi promotes a healthy heart, combats viral infections, supports HIV, aids high blood pressure and supports the respiratory system. Reishi powder has weight loss benefits.

Schisandra Berry Powder aids the nervous system, promotes healthy skin, increases sexual energy, improves mental function, combats insomnia, promotes a healthy bowel and protects the liver. Schisandra powder is known to have anti-aging properties.

Suma Root Powder promotes hormonal balance, improves the immunity and increases self-healing abilities. Suma root powder promotes fat loss and helps to build muscle.

Ginko Powder is derived from an herb. Powdered Ginko increases the blood flow to the brain, has anti-inflammatory properties, aids impotency, promotes mental function and aids depression.
Pro-Biotics Section

Probiotics are yeasts and live bacteria that support good health. Study the ingredients in Shakeology and you see that this superfood drink contains more probiotics than its competitors. The probiotic is a friendly bacterium that restores the balance of gut bacteria.

Digestive Enzymes Contained in Shakeology

The enzymes listed above are essential for general well-being. A Shakeology shake contains many important enzymes in very appropriate potencies.

Miscellaneous Ingredients:

Green Tea, Grape Seed Extract, Amaranth , Quinoa, Pea Fiber, MSM, Apple Fiber Powder, Chia Seed, Flax Seed, Sacha Inchi Meal.
The combination of superfood seeds, organic compounds and fibers make this an extraordinary meal replacement drink.


In total there are seventy-four Shakeology ingredients. The quality superfood drink is rich in fiber, enzymes, antioxidants and probiotics; hence it is among the best superfood powders on the market. It is important to highlight that every 40-gram serving of the meal replacement shake is jam-packed with quality nutrients.


Helpful Kitchen Items


The Ninja Blender– This is the blender i use for my shakes you can purchase one of these for around 100$ and its well worth the cost for making the perfect shake consistency every time!






91We48FUVKS._SL1500_Mason Jars– A great add for keeping salads fresh and it looks really nice too!

klipit-group-fullrange-foodStorage Containers – All sizes for easy use in meal prep


Where to Buy Shakeology – 3 Ways to Save

So you are wondering where to buy Shakeology cheap? This guide will show you how to reduce the Shakeology price and provide you with some easy ways to get a Shakeology discount.

You probably already know that Shakeology is easily one of the best nutritional meal-replacement green drinks on the market. At almost 40 grams a serving and complete with superfoods, antioxidants, protein, enzymes, probiotics and more, each serving of this shake is a highly-nutritious, nutrient-dense meal.

You are reading this because you are probably struggling with the Shakeology price. Without a discount, you will pay around $130 for a 30-day supply. That’s over $4 per serving… shakeand if you think about it, a complete, highly nutritious meal for $4 is actually a pretty good value. But we’ll show you how to get this cost down.


3 Ways To Buy Shakeology Cheap

The following are three ways to get Shakelogy cheaper. The old adage is true, “You Get What You Pay For”, and for a quality product like this, you pay for what you get… but you can save some money if you have the information.

Get a Shakeology Discount by Signing up for Autoship

If you want to pay only $2 for shipping, you can sign up for the Shakeology autoship program. This is not a contractual obligation. You can cancel it whenever you want. Heck, you can cancel the autoship before you take delivery on your first order and still not pay the shipping.

Shipping costs generally more than $12, so though this method is not a tremendous discount on Shakeology, $10 is still $10.


It Pays to Be A Member

The Team Beachbody C
lub is a membership subscription that allows you to save 10% on everything you order from Beachbody… including Shakeology.

Remember, Beachbody makes Shakeology, the behemoth company behind P90X, 21 Day Fix, Insanity, Brazil Butt Lift and more. By becoming a Team Beachbody member you not only save 10% on all your Shakeology orders, but you also get the following additional benefits:

You can stream video workouts such as P90X, Insanity and Brazil Butt Lift for free
You have access to their huge media library where you can stream all their new workouts
Access to personalized meal plans, nutrition information and tips and healthy recipes
Access to your own online coach who you can ask questions, get advice and support to achieve your goals
You also join a huge community where you can post questions and comments and share your story on the Team Beachbody message boards
AND DON’T FORGET YOU SAVE 10% on all your Shakeology orders!

So how do you become a club member? It’s actually quite easy. You sign up for a 30-day trial and then you are billed $38.87 quarterly. This breaks down to $2.99 per week.shakeys

Is it worth it? If you are drinking Shakeology daily, then it’s absolutely worth it!

Become a Beachbody Coach and Save 25% on Shakeology

The best way to buy Shakeology cheap is to become a Team Beachbody coach. This option is for those that use the product every month. It is also for those that refer other people to use it.

You don’t have to be a fitness expert to become a coach. You don’t have to try and pitch your friends and family members to become a coach under you. Some coaches make a full-time income doing this. If that’s something you want, go for it.

But the key is you save money.

How do you become a coach? Becoming a coach is a one-time $39.95 charge and $15.95 per month. So let’s do the math and see if the 25% Shakeology discount from becoming a coach is worth it…

Let’s assume that you use Shakeology every day and you purchase a 1-month supply every month for one year. You decide to become a coach because you want to save some money. Your total average monthly cost for Shakeology, including the one-time sign up and monthly coaching fee, is approximately $116 per month including shipping. If you weren’t a coach you’d be paying $130 plus shipping and tax!

Also, keep in mind that your monthly cost would go down because you only pay the $39.95 sign up fee once. If you order a bundled package with a fitness program AND a month of shakes Beachbody will waive the signup fee so you even save the $39.95 too!

Become a Beachbody Coach and Save the Most

Some coaches take it seriously. By signing up as a coach, Team Beachbody will give you your own marketing website, your own online back office and unlimited marketing tools and support.

The thing that makes this so popular is that unlike most of these types of businesses, as a Beachbody Coach you don’t have to buy and resell products. You simply lead people to your own website that the Beachbody provides you.

When someone buys Shakeology or any other product from your Team Beachbody website, you earn 25% of the total sale. (And remember, you are also saving 25% on your own purchases.)

So using that one-year-monthly-cost example above, if in the course of the year, let’s say a meager 3 Shakeology units are sold from your website each month. Your monthly cost for using the shake would drop to ZERO making your shakes FREE!

This article is about where to buy Shakeology cheap not how to start a Shakeology business, but there are coaches who make a very good living from doing this. There are even coaches who are earning over a million dollars per year doing this.

But the bottom line is there are ways to get Shakeology discounts. Just choose the one that is the best fit for you.


4 Ideas For Staying Motivated

In November I started working out again for the first time after having my third baby two and a half years ago. I honestly forgot how good it feels after a workout and how much more energy I have through out my day. After a full month I am starting to notice changes small things every week that I know are bringing me closer to my goal . Its amazing how much just 30 minutes a day can do for your body. The past couple days its been hard for me to find the motivation to work out I know this happens so this is what I am going to do now to keep myself motivated in the beginning.

  • Set a workout time

I am going to decide a specific time to get my workout done I know many people start their workout first thing in the morning for me it doesn’t work that way I am just not a morning person. As a stay at home mom it can be so easy to just say you know what i will do that later when the kids are at school or after we finish homework…

  • Focus on sharing 

Share things from my workouts something I did today that I enjoyed or something that was challenging use those things and share them with others. Write them down so i can look back later and see my progress.

  • Think fun and variety

Add some fun. Spend a little money on myself get more workout clothes.  By nature, humans need change and variety to stay motivated.

  • Surround myself with motivational sayings

Hang up motivational pictures around my place make it easy to see and add some of my reasons why i am doing this.


basic shopping list

Basic Shopping List

basic shopping list


  • Apples
  • Asparagus
  • Avocados
  • Bananas
  • Carrots
  • Berries
  • Bell Peppers
  • Grapes
  • Lettuce(not iceburg)
  • Onions
  • Oranges
  • Pineapple
  • Spinach
  • Sweet Potatoes
  • Tomatoes
  • Broccoli


  • Boneless Skinless Chicken Breast or Turkey Breast
  • Ground Turkey
  • Lean Ground Beef (96-97% lean)
  • Fish, cold water, wild-caught (cod, salmon, halibut, tuna, mahi mahi)  fresh water (catfish, tilapia, trout)
  • Shellfish (shrimp, crab, lobster)


  • Greek Plain Yogurt 1%
  • Low-Fat Shredded Cheese
  • Low-Fat Cottage Cheese
  • Eggs


  • Oatmeal
  • Quinoa
  • Brown Rice
  • Whole Wheat Bread or Wraps
  • Whole Grain Pasta


  • All Natural Peanut Butter
  • Extra Virgin Olive Oil
  • Raw Nuts (Walnuts, Almonds,..etc)
  • Water( very important)
  • Almond Milk
  • Vinegar
  • Sunflower seeds
  • Nut butters (peanut, almond, cashew, etc.)
  • Spices