Month: March 2017



  PSYLLIUM is the husk of the seed from the Plantago plant – it contains a spongy fibre that reduces appetite, improves digestion and cleanses the system! When combined with water, psyllium husk forms a gel (that is naturally gluten free!) that can help to keep the […]

Top Fruits for Bodybuilding

Top Fruits for Bodybuilding

  Top 6 fruits for bodybuilding! A list of food comes into play when you are trying to build muscle. However, fruits may not be the first food that hits your diet chart, but as any other food, the importance of fruits simply can’t be […]

Healthy Hollandaise Sauce

Healthy Hollandaise Sauce

Classic hollandaise sauce, made by whisking egg yolks and plenty of butter over gentle heat, can be pretty intimidating to make at home. Any number of things can go wrong that can make the sauce separate into a clumpy, greasy mess. In fact, many home cooks reach for packaged powder mixes as a hollandaise shortcut… but these also shortcut the flavor and are full of artificial ingredients.

Nothing beats making the sauce from scratch. This healthy hollandaise sauce recipe is more forgiving than the traditional version, and yields excellent results with about half the calories. It uses protein-packed Greek yogurt to build a creamy, indulgent sauce with a lot less fat. If you’re a bit skeptical about yogurt in your hollandaise, trust us–it tastes just like the real deal!

No eggs Benedict is complete without creamy hollandaise sauce; the sauce may even be the best part. But, hollandaise sauce is not just for eggs Benedict! Drizzle it over an omelet or frittata, serve as a dipping sauce for artichoke leaves or broccoli tots, or spoon the sauce over fish or chicken.

Prep time
Cook time
Total time
Serves: 8 servings, about 2 Tbsp. each
  • Hot water
  • ⅔ cup reduced-fat (2%) plain Greek yogurt
  • 1 Tbsp. fresh lemon juice
  • 3 large egg yolks
  • ½ tsp. Dijon mustard (optional)
  • ½ tsp. sea salt (or Himalayan salt)
  • 1 pinch ground white pepper (optional)
  • Ground cayenne pepper (to taste; optional)
  • 3 Tbsp. organic grass-fed butter, melted
  1. Fill large saucepan ¼ full of water. Bring to a boil over medium-high heat. Reduce heat; gently boil.
  2. Place a heat resistant bowl over the saucepan so that it rests snuggly like a lid.
  3. Combine yogurt, lemon juice, egg yolks, and mustard (if desired) in a medium bowl; whisk to blend. Season with salt, pepper, and cayenne pepper (if desired).
  4. Add yogurt mixture to bowl over saucepan; cook, stirring constantly, for 5 to 6 minutes, or until sauce thickens.
  5. Remove from heat; add butter, stirring constantly, for 3 to 4 minutes, or until sauce has cooled.

Nutritional Information (per serving):
Calories: 76
Total Fat: 7 g
Saturated Fat: 4 g
Cholesterol: 81 mg
Sodium: 174 mg
Carbohydrates: 1 g
Fiber: 0 g
Sugar: 1 g
Protein: 3 g

P90X/P90X2 Portions
1½ Condiment

P90X3 Portions
1½ Fat

Body Beast Portions
1½ Fat

Portion Fix Containers
1 Orange


Moringa Benefits

Moringa Benefits

    Moringa plant is beginning to gain more popularity as a new “superfood” for its highly nutritious profile and powerful anti-inflammatory, antioxidant, and tissue-protective properties. Moringa oleifera, also known as horseradish tree, ben tree, or drumstick tree, is a small tree from India, Pakistan, […]

Irish Soda Bread

Irish Soda Bread

Irish soda bread might possibly be one of the easiest breads to make at home. Soda bread relies on a reaction of an acid (buttermilk) and a base (baking soda) to help the dough rise, rather than waiting hours for added yeast to leaven the […]

Breaded Chicken Tenders with Lemon and Broccolini

Breaded Chicken Tenders with Lemon and Broccolini

Many of us still hold a special place in our hearts for that childhood favorite: chicken nuggets. It’s hard to grow out of something so delicious. Unfortunately, pre-made chicken fingers are usually made with lower quality cuts of chicken and are deep-fried and packed with fat. This healthier breaded chicken fingers recipe is the grown-up version of chicken nuggets. We think you’ll like them even better than the fried and frozen variety.

Breaded Chicken Tenders with Lemon and Broccolini

These succulent baked chicken tenders are breaded with panko, a Japanese-style breadcrumb, which helps the exterior get crisp in the oven as though it were fried and keeps the chicken moist and tender. The crunchy crust gets extra flavor from Parmesan cheese, lemon juice, and spices you probably already have in your pantry. Don’t be intimidated by the long(ish) list of ingredients. Most are used to add flavor to the breadcrumbs; if you don’t have one of them, you can skip it or swap for something else you do have, like oregano, paprika, or cayenne.

We made these breaded chicken tenders into an easy weeknight meal by turning the recipe into a sheet pan dinner. That means everything cooks together on a single baking sheet, so cleanup in a cinch. Simply coat the chicken in breadcrumbs, bake it for about 10 minutes, add broccolini or broccoli florets to the pan and cook about 10 minutes more–and voila–dinner is served!

Prep time
Cook time
Total time
Recipe type: Lunch/Dinner
Serves: 4 servings
  • Parchment paper
  • ¼ cup whole wheat flour
  • ½ cup whole wheat panko bread crumbs
  • 8 Tbsp. grated Parmesan cheese, divided use
  • 1 tsp. dried parsley
  • ½ tsp. garlic powder
  • 1 dash sea salt (or Himalayan salt)
  • ½ tsp. ground black pepper
  • ½ cup fresh lemon juice
  • 1 tsp. finely chopped lemon peel (lemon zest)
  • 4 cloves finely chopped garlic
  • ¼ cup butter (preferably grass-fed), melted
  • 1 lb. raw chicken tenders
  • 1 Tbsp. lemon pepper seasoning, salt-free
  • 12 oz. broccolini
  • 1 medium lemon, sliced (optional)
  1. Preheat oven to 400º F.
  2. Line large sheet pan with parchment paper. Set aside.
  3. Place flour on a medium plate. Set aside.
  4. Combine bread crumbs, 6 Tbsp. cheese, dried parsley, garlic powder, salt, and pepper powder in a small bowl; mix well. Transfer to a plate. Set aside.
  5. Combine lemon juice, lemon peel, garlic, and butter in a medium bowl; mix well. Put aside ¼ cup of lemon juice mixture.
  6. Dip each chicken tender in flour, completely coating, then lemon juice mixture, then bread crumbs; coating each evenly on all sides. Place chicken on prepared baking sheet. (Discard any lemon juice mixture that has been used with raw chicken.)
  7. Sprinkle with lemon pepper.
  8. Bake for 10 minutes, turn chicken tenders.
  9. Place broccolini on the side of the pan. Drizzle broccolini with 2 Tbsp. reserved lemon juice mixture and sprinkle with remaining 2 Tbsp. cheese. Top chicken with lemon slices if desired. Bake for 10 to 12 minutes, or until chicken is no longer pink in the middle, and broccolini is tender-crisp.
  10. Drizzle chicken with remaining 2 Tbsp. lemon juice mixture right before serving.

Breaded Chicken Tenders with Lemon and Broccolini


Nutritional Information (per serving):
Calories: 415
Total Fat: 19 g
Saturated Fat: 10 g
Cholesterol: 124 mg
Sodium: 393 mg
Carbohydrates: 25 g
Fiber: 4 g
Sugars: 3 g
Protein: 37 g

P90X/P90X2 Portions
½ Vegetable
1½ Protein
½ Dairy
¼ Grain Carb
1 Fat

P90X3 Portions
2 Protein
1½ Carb
2½ Fat

Body Beast Portions
2 Vegetable
4 Protein
1 Starch
2½ Fat

Portion Fix Containers
1 Green
1 Red
1 Yellow
½ Blue
2 tsp.


Fitness Equipment & Accessories

Fitness Equipment & Accessories

      CLICK ON THE LINKS BELOW TO SHOP YOUR FITNESS EQUIPMENT & ACCESSORIES     1-lb. Ankle Weights (Set of 2 each) 5-lb. Adjustable Ankle Weights Agility Ladder B-LINES® Band Kits B-LINES Resistance Band Kits B-LINES Resistance Bands Complete Kit B-LINES Resistance Bands […]

3 Day Refresh

3 Day Refresh

  YOU CAN SHOP YOURS HERE:     3-Day Refresh Complete Kit 3-Day Refresh Without Shakeology 3-Day Refresh Shaker Cup ActiVit   **************************************************  OTHER PRODUCTS:  Fixate™ Fixate with containers Portion Control 7-Piece Container Kit Portion Fix®

How to choose a Healthier Beer

How to choose a Healthier Beer



If you’ve started working out again, are already fit, or are trying to lose weight, then you’re probably aware that alcohol can really screw up your progress.

Alcohol is high in calories, and low in nutrients, so when you drink it, you’re consuming so-called “empty” calories. On the other hand, you may have heard that hops are good for you, thanks to a recent study published in Nutrition Journal that linked matured hop extract, a key compound used to give beer its flavor and bitterness, to body fat loss. But don’t start leaping to conclusions that drinking IPAs rich in matured hop bitter acids will help you lose weight. Because the amount of beer you would have to ingest to get enough hop bitter acid would be too high, not to mention the amount alcohol and calories coming with it.

But you don’t have to pour your brews down the drain. A review of more than 100 studies also found an association between moderate drinking (two 12-ounce beers — or fewer if they’re higher than 5% alcohol by volume) and cardiovascular benefits.


The Main Ingredients in Beer

Most governments restrict what you can put in the beer to just grain, water, yeast, and hops, with exceptions allowed to be made for ingredients like herbs, spices, fruit, and artificial coloring. For instance, Sam Adams’ 20 Pounds of Pumpkin also contains “real pumpkin, cinnamon, ginger, nutmeg, and allspice,” Abita Brewing Company’s Purple Haze has real raspberries added in after filtration, and Westbrook Brewing’s Gose is brewed with coriander and salt.

Even the famously restrictive Reinheitsgebot — a 500-year-old German brewing purity law that was originally limited to just barley, hops, and water — recently decided to allow scary-sounding substances like bentonite and polyvinylpolypyrrolidone (PVPP). These ingredients are used to make brewed beverages clearer.

For those concerned about added sugar, you can rest easy that unless you are drinking a special, sweet brew that has sugar put in after the brewing process — i.e. not your typical beers, but a lambic or beers with words like “honey” and “sugar” in the name — the sugar content of most beer is basically nil.

Sugar is added when brewing the beer (usually maltose, glucose, fructose, and sucrose) or comes from the enzymes in the barley or other grains that create simple sugars as they are heated. Sugar is essential to creating alcohol. The yeast that’s dumped in at the end of your brewing eats almost all of the sugar and converts it to alcohol and carbon dioxide during the fermentation process.

In America, the Alcohol and Tobacco Tax and Trade Bureau (TTB) says if you want to add other ingredients than barley, malt, yeast, water — or the 35 other exempt things like apples and cherries, or cloves and ginger and oysters — you must submit the formula to them for approval. And it can’t just be anything, the feds do specify that anything added must be “wholesome products suitable for human food consumption and comply with applicable ingredient safety regulations of the Food and Drug Administration.”

As for antifreeze? You may have heard it’s in some beers. Well, brewers do use propylene glycol, but it’s in the stainless steel lines that are used to chill beer—it’s not something ever put in on purpose. Brewers do use the similar-sounding propylene glycol alginate (made from kelp and another clarity agent) to help stabilize beer’s signature foamy head.

What’s the bottom line? All of the frightening scare stories have been refuted by multiple journalists and beer experts, and the government does regulate the quality of beer.


What Beers Are Healthier?

Since you can be confident that whatever beer on the market you select isn’t filled with toxic ingredients (besides alcohol, which is a whole other can of worms), which beers have the best nutritional profile, and which should you stay far away from? First off, to be sure you are getting the best ingredients in your brew, go for local (if you can find them), dedicated and passionate craft brewers who generally take pride in putting the best stuff in their suds.

Then take a look at the alcohol content. Since all beers start off with the same natural ingredients, the best way to figure out how many calories you’ll be drinking is to look at the alcohol by volume, or ABV, because calorie counts aren’t on the label.

The Beer Institute has created a new initiative to get brewers to voluntarily start providing nutrition labels for their products — calories, carbs, protein, fat, and alcohol by volume. They will provide a freshness date along with a list of ingredients available online. So far major beer industry leaders have all said that they will follow the standards.

In the meantime, a good rule of thumb is if the beer is higher than six to seven percent alcohol, the calorie count can get prohibitively high as more alcohol means more empty calories.

Here’s a big picture look at four of the most popular styles (and greatest-tasting) beers in each of the four major categories. (For you beer snobs: We know that all beers are either an ale or a lager, but we’ve broken it down a little further.)


How to Estimate How Many Calories Are In A Beer

If you’re out at a party or a bar and you don’t want to look up how many calories are in a beer, there’s a pretty easy way to estimate it. Simply multiply the ABV by 2.5 to determine the calories in each ounce. Let’s use the Sierra Nevada Otra Vez Gose listed below as an example. The ABV is 4.5%, so if you multiply 4.5 x 2.5, you get 11.25. Multiply that by 12 to get the approximate calorie count for one bottle. In this case, it works out to 135 calories, just four calories off of 139.


A Look at Four Beer Styles

Ale: Ales are fermented at warmer temperatures and with the yeast on the top of the tank. They taste more full-bodied and fruity and average 4–7% ABV.

  • Sierra Nevada Otra Vez Gose (ABV 4.5%) — 139 Calories, 11g Carbs
  • Founders Brewing Co. All Day IPA (ABV 4.7%) — 144 Calories, 12g Carbs
  • Blue Moon Belgian White Ale (ABV 5.4%) — 162 Calories, 12g Carbs
  • Westbrook One Claw Rye Pale Ale (ABV 6.0%) — 185 Calories, 18 g Carbs


Stout: These dark beers are made with roasted ingredients and are considered an ale. Though they are often low in ABV at around 4%, be vigilant when choosing one as some craft brewers make them with up to 25% ABV.

  • Brooklyn Brewery Dry Irish Stout (ABV 4.7%) — 117 Calories, 13 g Carbs
  • Guinness Draught (ABV 4.2%) — 125 Calories, 10 g Carbs
  • Victory Donnybrook Stout (ABV 3.7%) — 125 Calories, 18 g Carbs
  • Murphy’s Irish Stout (ABV 4.0%) — 144 Calories, 13 g Carbs


Lager: Lagers are fermented with the yeast on the bottom of the vat and they are matured in lower temperatures. They are generally said to have a crisp flavor and commonly range from 2.5–6.0% ABV.

  • Uinta Black Baba Black Lager (ABV 4.0%) — 120 Calories, 11 g Carbs
  • Abita Amber Lager (ABV 4.5%) — 144 Calories, 12 g Carbs
  • Brooklyn Brewery Brooklyn Lager (ABV 5.2%) — 170 Calories, 18 g Carbs
  • Samuel Adams Boston Lager (ABV 4.9%) – 180 Calories, 19 g Carbs

Pilsner: A type of pale lager, this style is medium to light-bodied and usually has a range of 3–6% ABV.

  • Pilsner Urquell (ABV 4.4%) — 156 Calories, 16 g Carbs
  • Oskar Blues Mama’s Little Yella Pils (ABV 5.3%) — 159 Calories, 15 g Carbs
  • Sierra Nevada Nooner (ABV 5.2%) — 161 Calories, 12 g Carbs
  • Victory Prima Pils (ABV 5.3%) – 165 Calories, 15 g Carbs

*Calorie and carbohydrate counts are estimates based on the most recently available information.


Vegan Meal Prep for 1200-1500 Calorie Level

Vegan Meal Prep for 1200-1500 Calorie Level

  Can vegans follow the 21 Day Fix Eating Plan and still get enough protein? The answer is yes! The Beachbody nutrition experts created this vegan meal prep to help vegans practice portion control and still get enough essential nutrition in their diets. This menu […]

Vegetarian Eggs Benedict

Vegetarian Eggs Benedict

Brunch is hands down one of my favorite cheat meals. There’s nothing like a lazy, late breakfast with friends or family to start your weekend morning off right. But, as meeting up for brunch gains in popularity, and the wait time for tables gets longer, the […]

Vegan Cauliflower Rice and Broccoli Gratin

Vegan Cauliflower Rice and Broccoli Gratin

A gratin is a dish that’s typically loaded with cheese (and butter or cream) and heaps of crispy breadcrumbs. To most people, it’s utterly delicious. But, if you’re hoping to keep your waistline trim, or avoid dairy and gluten, then this classic dish is basically off-limits. Cue sad face. Thankfully, with a bit of creativity, we turned traditional rice and broccoli gratin into a delicious, “cheesy” casserole that is both dairy and gluten-free.

The cheesy component in this recipe comes courtesy of nutritional yeast, which is the holy grail for vegan cheese lovers. It has a nutty and cheesy flavor which makes it a wonderful dairy-free cheese substitute. And, it’s bright yellow flakes are chock-full of good stuff, like B-complex vitamins (including B12). We blended it with cashews to give our “cheese” more creaminess and texture. The end result is a delicious, vegan-friendly cheese that can be sprinkled on any dish you like!

Instead of standard white rice, we swapped in cauliflower rice, a less carby alternative, that helps to pack even more veggies into this broccoli gratin. You can make cauliflower rice by processing or finely chopping cauliflower florets, or buy it pre-chopped in most grocery stores. Cauliflower is a magical vegetable that never ceases to amaze me. Besides rice, this humble vegetable can transform itself into almost anything. Nachos, pizza, pasta casserole… you name it: cauliflower’s done it. In this dish, it also stands in for breadcrumbs.

Vegan Cauliflower Rice and Broccoli Gratin

This recipe makes eight substantial servings, so it’s great for dinner parties or potlucks. If you won’t need so much food all at once, you can halve the recipe or divide the mixture between two smaller baking dishes. That way, you could bake one dish to eat right away, and freeze the other for another day (thaw it overnight in the fridge before baking).


Prep time:
Cook time
Total time
Recipe type: Lunch/Dinner
Cuisine: American
Serves: 8 servings, about ¾ cup each
  • Nonstick cooking spray
  • ¾ cup raw cashews
  • ¼ cup + 3 Tbsp. nutritional yeast, divided use
  • ¾ tsp. sea salt (or Himalayan salt), divided use
  • ¼ tsp. garlic powder
  • 1 medium head cauliflower, cut into bite-sized pieces (or 3 cups cauliflower rice)
  • 2 Tbsp. olive oil, divided use
  • 4 cloves garlic, finely chopped
  • ¼ cup arrowroot, gluten-free
  • 2 cups unsweetened almond milk
  • ½ tsp. ground black pepper, divided use
  • 2 cups cooked coarsely chopped broccoli
  • 2 Tbsp. finely chopped parsley (for garnish; optional)
  1. Preheat oven to 375º F.
  2. Lightly coat a 13 x 9-inch baking dish with spray. Set aside.
  3. To make vegan cheese, place cashews, 3 Tbsp. nutritional yeast, ¼ tsp. salt, and garlic powder in food processor; pulse until mixture forms a fine meal. Set aside.
  4. Place half of cauliflower in food processor; pulse until cauliflower is chopped into pieces about the size of rice. Repeat with the other half. Set aside.
  5. Heat 1 Tbsp. oil in medium nonstick skillet over medium-high heat.
  6. Add garlic; cook, stirring frequently, for 1 minute.
  7. Add arrowroot; cook, whisking frequently, for 1 minute.
  8. Slowly add almond milk; cook, whisking frequently, for 2 minutes, or until well blended. Sauce may be a little lumpy.
  9. Place almond milk mixture, remaining ¼ cup nutritional yeast, ½ cup vegan cheese, ¼ tsp. salt, and ¼ tsp. pepper in blender, in small batches; cover with lid and a kitchen towel. Blend until smooth.
  10. Return almond milk mixture to same skillet; cook, over medium-low heat, stirring frequently, for 2 to 3 minutes, or until sauce thickens. Remove from heat if sauce gets too thick. Set aside.
  11. Heat remaining 1 Tbsp. oil in large nonstick skillet over medium-high heat.
  12. Add cauliflower and broccoli; cook, stirring frequently, for 2 to 3 minutes.
  13. Combine cauliflower mixture, ¼ cup vegan cheese, remaining ¼ tsp. salt, and remaining ¼ tsp. pepper in a large bowl; mix well.
  14. Add almond milk mixture; mix well. Place in prepared baking dish.
  15. Bake, covered with foil, for 20 to 25 minutes, or until bubbly.


  • Cauliflower rice may be found at your favorite grocery store.
  • If sauce seems too thick after cooking, add 1 Tbsp. unsweetened almond milk; mix well. Keep adding almond milk until sauce is the right consistency.

Vegan Cauliflower Rice and Broccoli Gratin


Nutritional Information (per serving):
Calories: 234
Total Fat: 13 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 384 mg
Carbohydrates: 24 g
Fiber: 6 g
Sugars: 4 g
Protein: 10 g

P90X/P90X2 Portions
1 Vegetable
½ Protein
1 Fat

P90X3 Portions
½ Protein
1 Carb
2½ Fat

Body Beast Portions
2 Vegetable
1 Protein
½ Carb
2½ Fat

1 Green
½ Yellow
1 Blue
1 tsp.


Slow Cooker Banana Bread Oatmeal

Slow Cooker Banana Bread Oatmeal

  Slow Cooker Banana Bread Oatmeal Total Time: 8 hrs. 10 min. Prep Time: 10 min. Cooking Time: None Yield: 6 servings, about 3/4 cup each Ingredients: 3 cups water 4 cups unsweetened almond milk, divided use 1 cup dry steel-cut oats 3 large ripe […]

Mozzarella and Egg Breakfast Sandwich

Mozzarella and Egg Breakfast Sandwich

Make a healthier breakfast sandwich with a whole wheat English muffin and eggs scrambled with roasted red peppers and fresh basil. Total Time: 10 min. Prep Time: 5 min. Cooking Time: 5 min. Yield: 1 serving Ingredients: 1 large egg 2 large egg whites 1 Tbsp. low-fat milk Nonstick cooking […]

Glowing Green Smoothie Bowl

Glowing Green Smoothie Bowl


Switch up your smoothie routine by combining your favorite greens into a delicious and vibrantly colored smoothie bowl. We used spinach, but you could swap in arugula, watercress, or kale. Shakeology makes it even more nutritious, so you can feel extra good about your morning meal or your afternoon snack. Eating your veggies has never been so easy, or so tasty!

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

¾ cup almond milk
1 scoop Vanilla Shakeology
1 cup raw spinach
1 cup ice
¼ large banana, cut into thick slices
1 medium kiwi, peeled, cut into thick slices
2 Tbsp. unsweetened shredded coconut

1. Place almond milk, Shakeology, spinach, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with banana, kiwi, and coconut; serve immediately.


Blueberry Tart Shakeology

Blueberry Tart Shakeology

Sometimes the simplest things are the best. For this Blueberry Tart Shakeology, all you need are blueberries, a scoop of Chocolate Shakeology, and a splash of cranberry juice for tartness, well, because chocolate. Throw in some water and ice — done and done. Some fruits […]



  Green smoothies are a popular way to pack a ton of important nutrients into one meal. We’ve taken things to a new level by adding Shakeology to this delicious blend of healthy fruits and veggies. This recipe is a surefire way to kick start […]

What is a Challenge Group

What is a Challenge Group







Hello there!

Thank you for visiting my website.

I am happy that you are interested to learn more about my online challenge groups.

A challenge group is a 30 day, online private group that my team posts in everyday. During this time I will give you daily tips/assignments, (they are short and take very little time), we each do a workout program at home, and since what we eat makes up 70% of our results, there will be a major emphasis on teaching you how to eat to FUEL your body during the Challenge. I will give you recipes, clean eating tips, support, and motivation. We also go over meal planning.

Something else  I also address is the emotional eating, eating out at restaurants, going on vacation, temptations, cheat meals, body image and more! It’s really just a close knit little group of friends that become like family!! We all keep each other accountable! We do everything at home, on our own time and schedule. No in-person meetings or group workouts!

Now the other part of my fitness  Challenge is the nutrition that is the cornerstone of success with these programs. You can workout everyday and not see the full results if you’re not eating healthy and filling your body with the right nutrients. Shakeology is what tells you body “I’ve got what I need, unload the rest” and you see the fat come off. This isn’t a super pill that works by magic! This is a whole foods drink that conditions the body to be strong and healthy while you exercise. You don’t lose weight by starving your body of food but by only giving it the right food! In a nutshell, it staves off hunger, cuts cravings, and keeps you healthy during this journey. It’s also certified low glycemic index so for people with diabetes, they are able to drink them too! Made only from real food!

My coaching is always free.The private accountability group, the exclusive personal development, the goal setting exercises and our one-on-one weekly check-ins are completely FREE to you. The results from these challenge groups are just amazing and I just love to help people live healthier, become more fit and happier. If you would be interested to participate in one of my groups please complete my application. Much Love, Madelyn




      For Beachbody On Demand All Access Challenge Pack CLICK HERE     Provides you with access for 12 months to every single program available on Beachbody On Demand (over 45 fitness programs or 600 workouts, each program with its corresponding meal plan […]

Success Stories

Success Stories

Meet Ann

She lost 60 pounds with just 30-minute workouts!

“I was scared to invest my money in something that I wasn’t sure was going to work, but I was even more scared to continue living trapped in a body I didn’t recognize. Everything in my life was suffering as a result of how I was treating myself. I was depressed. My relationship and friendships were suffering. I didn’t want to go anywhere or do anything. I was terribly impatient and tired all the time which affected me keeping up with my kids. I avoided any kind of social gatherings in fear I would run into people that had not seen me in a long time. I put everyone before me and it showed. What I emotionally ate in private, I wore in public. I was overwhelmed with how far I had to go and it kept me from starting.

“Then one day I decided that life was too short to waste it hating myself. It was going to take a lot of time but everyday I was going to get stronger. There would be set backs but I did not care. I put my journey out for everyone to see so I would be accountable to what I was doing everywhere I went. My schedule did not permit anything more than 30 minute workouts at home and a meal plan that was already done for me. That’s all I could commit to and that remains the same today. That $140 dollars I spent was the best $140 dollars I have EVER spent. It’s brought me 60 pounds of healthy and sustainable weight loss (14 pounds left ???), incredible friendships, a thriving business where I can help people who are where I once was and most of all…. my LIFE back.

“I promise that if you are in a tough place…If you don’t know the person you have become and you think that maybe it’s just the new you…YOU ARE WRONG. She is in there. Fight for her because she is worth fighting for and don’t you ever give up on her. You have the power to change your life. It’s the small steps everyday that add up to success. I promise you that if I can do it, you can too. ”


Meet Lori

She lost 28 pounds, and went from a size 12 down to a 4/6!

Lori Stuart, that has been in a test group for the program “Country Heat” with Autumn. Her results are incredible! Check out her story!

Here’s what Lori had to say!

“Over the last 2 years I had gained back all the weight I had lost, and had been hiding it pretty well. I was honored to have been selected as part of the test group that began the week after the cruise. I had to try out for it, and keep it all a secret up until the new coach test group was created. We will finish the 3rd round of the program this week.

I went into this not excited about the program, but was desperate to make myself do something to commit and change, but what Ive found is something even bigger. I not only LOVE this workout program, and from someone that doesn’t like country music or dancing was huge…but its changed me as a person, my mindset, my confidence, and my shyness as well as odd as it may sound.

In the last 3 months, and being one of the ‘smaller’ test group members of my group (their results have been WAY more) Ive lost 28lbs, and gone down from a 12 to a 4/6.

Just saying – even if you never thought you’d try this program out, just do it.. just do it for the 30 days, and if not for you, but for the person thats just like me that you can share it with and change their life – its fun, its low impact with tons of movement to burn calories, it makes you sweat, and its works!!.


Meet Erin

She lost 75 pounds in 14 months with T25, Shakeology and the 3-Day Refresh!

Erin’s daughters are her driving force for pushing forward. She wants to teach them confidence and to love themselves no matter what. She was dealing with depression and anxiety and really struggled with her body image. She was so uncomfortable in front of her husband which caused issues in their marriage. She wouldn’t buy herself new clothes because she didn’t like the way she looked. She had a lot of excuses at the beginning but she chose T25 because it was 25 minutes and it would work with her busy schedule. She joined a challenge group, she worked with her coach, started eating healthy and slowly but surely changed her life around.

Women's Transformation Story, Melanie Mitro, Dream Team, Beachbody, 21 day Fix

Katie Bryant’s Transformation Story

Katie went from an all time low in her life to a complete and total body transformation.

When you decide to make yourself a priority in your life & you finally have all the tools you need to make it happen, that’s when you can finally transform from the inside-out.

It was not another fad diet/quick fix, starving myself or spending hours at the gym that helped me lose 45 lbs, 38 inches, drop 8 sizes & get off two medications for depression & anxiety. The tools that got me here were:

30 minute workouts from the comfort of my home designed by trainers

Being taught how to fuel my body properly

Having the daily support from a coach & accountability group

Filling my mind with personal development

Deciding I would never give up

You can do it too!


Meet Hannah

Hannah is a happy mom but she is even happier now that she is confident and has more energy to keep up with the demands of being a mom.

Meet Hannah: she is a coach and the picture on the left she was happy as a mom but she was exhausted, overwhelmed and extremely self conscious if the stretch marks from carrying her baby! Then you add in all the hormones post pregnancy and a total lifestyle change when you add kids into the mix and it threw her for a loop!!

But now 8 months into coaching she said she is the happiest she has ever been. Healthier and PROUD of her body!!! She gets to live out her dream of making a positive and possibly life changing difference in someone else’s life!!

She gets to do all of this from home! It’s the total life transformation and as her coach I love seeing that smile and knowing that I got to be a part of it!!

Hannah  is a testament to all women that you can build a business while going through your transformation and raising babies!!! 


Meet Jessica Farrell

According to the numbers on the scale, Jessica Farrell didn’t change at all. She weighs the same at the end of 8 weeks as she did on day 1. But, her waist-whittling transformation is clear as day. With 22 hard Corps, she burned off 32 inches from all over her body! We’re not saying you should throw your scale out the window, but can we get a whoot whoot for non-scale victories? Here’s the story she shared with the Beachbody Challenge contest.

Tell us about your life before you started the program. How did you feel about yourself and your body?
I was a newlywed who, during my engagement, put on about 35–40 pounds. I could barely walk up the stairs without getting winded. During my engagement, I had to buy three different-sized wedding dresses because my weight kept going up.

What in particular did you like about the program you chose?
I loved that 22 Minute Hard Corps was military style; I am a Marine Corps veteran. Beachbody provided simple workouts, a simple nutrition plan, and Shakeology to help me shed inches off my waist and hips.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I lost over 32 inches all over my body! I can fit into a size 10 after having a muffin top in a size 14. It’s not all about the numbers though, because I am most proud of the fact that I feel and look healthier.

22 Minute Hard Corps Results: Jessica Lost 32 Inches in 8 Weeks!

How has your life changed since completing your Beachbody program?
I have more energy to do just about anything. I just finished my first 5K and sprinted the last 100 yards. I feel outstanding and  have a new lease on life. I cannot wait to have a fit pregnancy within the next year or so. I look forward to chasing after a little one and being able to still complete chores around the house.

How did your Team Beachbody Coach support you on your journey?
She gave me advice and confidence through that period more than anyone else had. She used her resources, even though she was in Canada and I was in the US, to help me get the answers I needed. She also encouraged me to Coach others, so I became a Coach and had 2 Success Points in the first week of signing up. She motivated me to get my husband on the same program, and now he is experiencing some similar results.

How did a Beachbody supplement, nutritional product, or program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, or digestion/regularity?
Shakeology helped me get regular, as weird and gross as that sounds. It also helped, from what my husband says, to get an all-over glow in my skin. It almost instantly helped me lose weight, gain more energy, and satisfy cravings for fast food. I used to not be able to pass some places without wanting something. Now, I drive by, look, and feel full and satisfied.2

You can change your life, too. Take the challenge and join my online challenge group for the tools you need to Decide, Commit, and Succeed! Complete with me as your coach any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

Source: teambeachbody

Learn More About What the Wellness Coaching Opportunity Is All About

Learn More About What the Wellness Coaching Opportunity Is All About

Coaching has changed my life not just physically but financially and personally and if this speaks to you, please know that you are welcome to join my team and I would love to have you! Overview First of all, I want to tell you how […]

All those superfoods !

All those superfoods !

  When I went today at Pomme Natural Market to grab my groceries I just remembered how I used to look at all these super foods on the shelfs and wondering how can you eat them, how can you prepare them, what are their benefits? […]

Unicorn Bark

Unicorn Bark


As much as we may want to emulate the carefree lifestyle of these majestic, horned beasts, mere mortals will not last long on a typical unicorn diet. That’s why we created this frozen yogurt unicorn bark made with yogurt, fruit, and Vanilla Shakeology (which is kind of like magic, amiright?). It looks like it’s packed with sugar, but this delicious rainbow treat is as healthy as can be!

Unicorn bark is usually made with sugar, more sugar, food coloring, and lots of sprinkles, so how did we make it colorful and still good for you? We used blueberries, strawberries, and mango to make three different colors of yogurt, then swirled them together in a flat pan for a rainbow effect. Then, we topped our unicorn bark with wishes, dreams, and shredded coconut (and a sprinkling of glittery sprinkles because we couldn’t help ourselves). So, go ahead, eat like a unicorn without regrets.

To make this unicorn bark recipe without a blender, simply mash each fruit in separate bowls. Add ¾ cup yogurt, 1 scoop Shakeology, and 1½ tsp. honey to each bowl and mix well.

Don’t have Shakeology yet? Get all of the Shakeology flavors here.


Vanilla Shakeology Unicorn Bark

Total Time: 2 hrs. 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 6 servings

Parchment paper
2¼ cups reduced-fat (2%) plain yogurt, divided use
3 scoops Vanilla Shakeology, divided use
4½ tsp. raw honey, divided use
½ cup chopped medium strawberries
½ cup fresh blueberries
½ cup chopped mango (or pineapple)
¼ cup + 2 Tbsp. unsweetened shredded coconut

1. Line 13 x 9-inch pan with parchment paper. Set aside.
2. Place ¾ cup yogurt, 1 scoop Shakeology, 1½ tsp. honey, and strawberries in blender; cover; blend until smooth. Place in a medium bowl. Set aside.
3. Place ¾ cup yogurt, 1 scoop Shakeology, 1½ tsp. honey, and blueberries in blender; cover; blend until smooth. Place in a medium bowl. Set aside.
4. Place remaining ¾ cup yogurt, remaining 1 scoop Shakeology, remaining 1½ tsp. honey, and mango in blender; cover; blend until smooth. Place in a medium bowl. Set aside.
5. Place large dollops of strawberry mixture randomly around prepared baking sheet. Repeat with blueberry and mango mixtures, making sure dollops are touching.
6. Gently cut through yogurt mixtures with a knife in a circular motion to create marbling.
7. Sprinkle top with coconut. Cover with plastic wrap
8. Freeze for 2 hours, or until firm.
9. Cut (or break) into bite-sized pieces; serve immediately, or freeze until ready to enjoy.

Unicorn Bark Ingredients

Unicorn Bark

Unicorn Bark

Unicorn Bark

Unicorn Bark

Nutritional Information (per serving):
Calories: 197
Total Fat: 6
Saturated Fat: 4
Cholesterol: 7
Sodium: 130
Carbohydrates: 21
Fiber: 3
Sugars: 15
Protein: 17

P90X/P90X2 Portions
½ Protein
½ Dairy
1 Single Serving Snack

P90X3 Portions
1 Protein
½ Carb
1 Fat

Body Beast Portions
½ Fruit
1 Protein
1 Fat
½ Protein Liquid

Portion Fix Containers
½ Purple
½ Red
½ Orange