Recent Posts On The Blog
The Biggest Exercise Mistake Women Make
For over a decade I’ve interacted with thousands of women – in-person as a personal trainer and fitness class instructor, and on-line through my coaching programs – and you know what I’ve found to be one of the Biggest Mistakes Women Make when they exercise? NOT...
Chicken and Rice Casserole
Dinner doesn't get much better than this delicious comfort food casserole! It's packed with broccoli, carrots, and green peas and uses easy ingredients like leftover cooked chicken, rice and cream of chicken soup! This recipe takes less than an 30 minutes from start...
15 Lessons From the Summer of 2019
As we begin to welcome a new Fall season I felt inspired to reflect on this past Summer and to extract the top lessons I learned about life, motherhood and relationships. 1) Create a summer Bucket list for yourself and each member of your family. Be relentless in...
5-Day Mini Meal Planning Challenge
Are you ready for some meal planning inspiration? At the beginning of the August inside our Love Yourself Lean Facebook Community I challenged myself and our members to a Mini 5 Day Meal Planning Challenge. Over the course of 5 days I shared my step-by-step system for...
What I’m reading right now
One item on my Summer bucket list this year was to read 10 books. To be honest, I rarely actually read a book from cover to cover (with a few exceptions, especially audiobooks). My style of reading tends to be dipping in and out of several books at the same time,...
My 1 year post-separation belief releasing ritual
365 days ago I found myself homeless and having to ask my brother for $40 to put gas in my car so that I could drive to Leading Tickles to stay with my parents. Other than the dates that my children were born I don't really pay much attention to dates. But the events...
30-Day Digital Detox Challenge (Day 1-7)
Welcome to week 1 of the Digital Detox Challenge! Let's dive into this weeks daily challenges.... Day 1 - Stop Using All Digital Devices At Least 30 Minutes Before Bed Our cell phones, tablets, computers and other electronic gadgets have become such a huge part of our...
30-Day Digital Detox Challenge (Day 8-14)
Welcome to Week 2 of the Digital Detox Challenge! Let's dive into this weeks daily challenges... Day 8 - Ditch The Devices When You Workout Take a look around at the gym, chances are you can’t find one person without their phone in-hand. Your cell phone can feel like...
30-Day Digital Detox Challenge (Day 15-21)
Welcome to Week 3 of the Digital Detox Challenge! Let's dive into this weeks daily challenges... Day 15 - De-clutter and Organize Your Apps Today's challenge is to de-cluttered and organize your phone by deciding which apps you actually need to have on your phone....
30-Day Digital Detox Challenge (Day 22-30)
Welcome to week 4 of the Digital Detox Challenge! Let's dive into this weeks daily challenges.... Day 22 - Don't Scroll Through Your Phone for the First 30 Minutes of Your Day On Day 4 of this Digital Detox Challenge I invited you to create and enjoy a 15-minute...
Coach Courtney’s Top 4 Safe Sunscreens
Before I dive into sharing my top picks for safe sunscreens, let me start by saying that all sunscreens are not created equally. In fact, a 2019 report from Environmental Working Group (EWG) found that nearly two-thirds of sunscreens don’t work and/or contain...
5 Ways Low Carb Diets Help You Lose Weight Without Starving
Going on a low carb diet has many health benefits, and can be highly effective at eliminating visceral fat, or belly fat, the most dangerous type of body fat that surrounds your internal organs such as the liver, pancreas and intestines. There are so many...
Recent Posts On The Blog
Chicken and Rice Casserole
Dinner doesn't get much better than this delicious comfort food casserole! It's packed with broccoli, carrots, and green peas and uses easy ingredients like leftover cooked chicken, rice and cream of chicken soup! This recipe takes less than an 30 minutes from start...
Chicken & Bacon in a Creamy Tomato Spinach Sauce
INGREDIENTS 3, medium sized chicken breasts 2 tbsp. unsalted butter 2 garlic cloves, minced 1 tsp. smoked paprika 2 tsp. Italian seasoning 2 medium tomatoes, deseeded and diced 1 cup low sodium chicken stock 1 cup fresh spinach, chopped 4 strips of turkey bacon bacon...
Healthy Salmon Chowder (Dairy-Free!)
Healthy Salmon Chowder (Dairy-Free!) INGREDIENTS 2 tbsp. coconut oil 1 large onion, diced 1/2 tsp. sea salt 2 medium sweet potato, peeled and cubed 2 large carrots, peeled and chopped 1 large red bell pepper, chopped 3 celery stalks, sliced 4 garlic cloves, minced 2...
All Day Energy Bar
INGREDIENTS 1 cup puff rice cereal 1/2 cup dried blueberries 1/2 cup dried cranberries 1/2 cup raisins 1/2 cup unsweetened coconut 1/4 cup hemp seeds 1/4 cup chia seeds 1/4 cup sunflower seeds 1/4 cup pumpkin seeds 1/2 cup almond butter 1/4 cup honey 1/4 cup coconut...
Turmeric Lentil Stew
Yields 4 servings INGREDIENTS: 1½ cups lentils, rinsed and soaked for 2 hours 2 tbsp. avocado oil 3 tbsp. water 1/2 cup onion, finely chopped 1-inch piece of ginger, finely grated 1 tbsp. ground turmeric 1 tbsp. cumin powder ½ tsp. coriander 2 garlic cloves, crushed 1...
Blueberry Crunch Cereal
INGREDIENTS ½ cup fresh blueberries 2 tbsp. chopped almonds, presoaked 2 tbsp. ground hemp seeds 2 tbsp. dried shredded coconut 1 tbsp. ground flaxseed ¾ cup unsweetened almond milk INSTRUCTIONS: Pour ¾ cup almond milk over top of the berries and other...
Smoked Salmon Mini Frittatas
INGREDIENTS 1 tbsp. olive oil ¼ cup shallots, diced ½ tsp. sea salt 1/8 tsp. black pepper 4 oz smoked salmon, cut into ¼ inch piece 6 eggs 8 egg whites ¼ cup coconut cream or Greek yogurt 2 tbsp. fresh chives, minced INSTRUCTIONS Pre-heat oven to 350 degrees, and...
Happy Hormone Smoothie
INGREDIENTS 1 cup unsweetened almond milk 2 tbsp. almond butter 2 tbsp ground flaxseed 1 tsp. maca powder 1 tsp .cinnamon 1 tsp. vanilla extract 1 scoop chocolate or vanilla protein powder 4-6 ice cubes INSTRUCTIONS Blend and enjoy! Feel free to top with fresh fruit,...
Sizzlin’ Satay Turkey Stir-Fry
Eat plain, boring turkey sandwiches for the next few days or transform your Christmas turkey leftovers into into a delicious stir fry you'll actually enjoy. But be warned: This delicious bowl of goodness may cause more post-turkey dinner naps. INGREDIENTS 8oz 100%,...
The Ultimate Healthy Apple Crumble
INGREDIENTS For the strudel: ¾ cup gluten-free oats ¼ cup brown rice flour 1 tsp ground cinnamon 2 tbsp pure maple syrup 1 ½ tbsp unsalted butter, melted For the filling: 6 cups diced red apple (I prefer to use Fuji or Gala apple) 2 tbsp cornstarch 1 ½ tsp ground...
Chocolate Pumpkin Torte
INGREDIENTS Pecan Oat Crust: 2 cups gluten-free rolled oats 1/2 cup raw almonds 1/2 cup raw pecans 2 tbsp. coconut palm sugar 1 tsp. ground cinnamon 1/2 tsp sea salt 1/2 cup coconut oil Chocolate Pumpkin Filling: 2 1/2 cups unsweetened coconut milk 1 cup can pureed...
Pumpkin Muffins
INGREDIENTS 1/2 cup coconut flour 1 tbsp. ground cinnamon ½ tsp. ground nutmeg ¼ tsp. ground cloves ½ tsp. baking soda ½ tsp. sea salt ½ cup canned pureed pumpkin 6 eggs, beaten 3 tbsp. coconut oil, melted 1/3 cup raw honey, melted 1 tsp. vanilla extract ½ cup nuts...