Coconut Tortillas

Low Carb Paleo Tortillas with Coconut Flour (3 Ingredients) - This easy, paleo, low carb tortillas recipe with coconut flour requires just 3 ingredients! These gluten-free wraps are also healthy, keto & vegetarian.

 In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking – it should pour easily (add more almond milk and eggs in equal proportions if needed to achieve this).

Heat a small skillet over medium heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup of batter onto the skillet and immediately tilt in different directions to evenly distribute. Cook, covered, until the edges are golden and curl inward when you lift the lid (about 2 minutes). Flip over, cover again, and cook until browned on the other side (2 more minutes). Repeat until the batter is used up.

Boot Camp = PODS today!!  Hoping for OUTSIDE weather!  I’m just putting it out there that it will happen, because last week was FREEZING!  Fuel Fitness 12:10 – 12:50 Be there!  Only 2 more Boot Camp days left in Never Miss a Day in May!!

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10 Mental Rules to live by!

10 Mental Rules Fit Women Live By:


10 Mental Rules Fit Women Live By

Attitude plays a big part to whether you thrive with your fitness goals or you fail. Here are 10 mental rules that fit women follow that helps them continue being successful in their fitness journey.

1. Shut out the noise

Shut out the constant stream of negative thoughts that runs through your mind. That mental static is your biggest obstacle – learning to filter it by focusing on positive thinking is essential to your success.

2. Maximize inner motivation

To do this you need to be absolutely clear about why you want to get fit. Figure out what’s really important to you. Do you want to lower your blood pressure? Fit into a size two? Or do you just want to feel better? Motivation that lasts can’t come from an outside source—like your doctor or a loved one who wants you to slim down. It has to come from a personal, deep-rooted desire for change.

3. Cultivate grit

Grit is the resolve and passion required on a daily basis to pursue a long-term goal. To cultivate grit, you have to commit to consistency no matter what. A fit person wakes up every day knowing she will do whatever it takes to stay on track—whether that means getting up an hour earlier to make it to the gym before work or squeezing in a power walk at lunch. The secret is focusing on the thoughts that drive and inspire you. If it helps to remind yourself how good you’ll feel post workout, for example, do that. If it motivates you to daydream about your future toned tummy, do that. Concentrate on exactly what you want to achieve and make every day count.

4. Set specific goals and strategies

The more detailed your daily goals and plans, the better. An English study on women enrolled in a weight loss program asked half of their subjects to write down their strategies for managing temptation (for example, when sugar cravings strike, I will make a cup of tea). After two months, those women had lost twice as much weight as women in a control group, who did not write their strategies down.

5. Picture your success

Close your eyes and imagine your ideal body—both what it looks like from head to toe, and how it makes you feel. Then, go shopping – if you want that body, then buy clothes that would fit if you had it. And try them on every day until they fit!

6. Plan your meals, eliminate choices

Chocolate croissant or steel cut oats? Grilled salmon or a quesadilla? When you have to make these types of dietary decisions all day long, you may end up exhausting your willpower. Planning your meals in advance, however—even just one meal per day—can make it easier (and less stressful) to eat healthy.

7. Do not give yourself any outs

There are a few classics, like “If I don’t exercise at lunchtime, I’ll do it tonight” or “I’ll have ice cream today and get my diet back on track tomorrow.” Any sort of procrastination and deviation runs the risk of bumping you off course. Don’t give yourself an out, and stick to the path that leads to your goal.

8. It’s ok to give in sometimes

It’s inevitable that from time to time your healthy routine will get interrupted by forces outside your control, like when your partner proposes an impromptu date night right after you’ve bought salad ingredients. When that happens, try to go with the flow and enjoy yourself.

9. Believe it and become it

This rule is simple: If you believe you can be in amazing shape, then you’ll do things on a day-to-day basis to accomplish it. The problem is, many of us carry around defeating beliefs. When you recognize a negative thought (like, “I’m so uncoordinated”), ask yourself why you think that way. You may discover the criticism originally came from your parents, or your sibling, or a childhood buddy. Don’t give those outdated internal beliefs power. Just let them float away, like leaves that have fallen into a river (much easier to say and write it than done) You have control over your thoughts – they don’t have control over you.

10. Enjoy milestones, jump for joy

Celebrate milestones. If you don’t appreciate your successes along the way, you risk becoming emotionally numb, nonreactive.. But giving yourself regular (healthy!) rewards (like a massage, for example), provides a little “added oomph” to keep going and push yourself even harder in the long run.

Garlic Parmesan Cauliflower


  • 5 cups of raw cauliflower “rice” (about 1 medium head of cauliflower; I cut mine into florets and then briefly pulsed in the food processor until they are the size of grains of rice, but you can also use frozen cauliflower rice)
  • 3 tbsp salted butter
  • 3 garlic cloves, minced
  • 6 tbsp shredded parmesan cheese
  • salt and pepper, to taste


  1. In a small saucepan over a stove top, add butter and minced garlic. Bring to a simmer and cook for 2-3  minutes, stirring often, until garlic flavors are infused into the oil (melted butter). Careful to not let the garlic burn.
  2. In a large skillet, wok or frying pan, add cauliflower rice and bring to medium-high heat over stove top. Pour in butter mixture. Sprinkle cheese on top. Stir to mix and cook until cauliflower is tender. Add salt and pepper to taste and stir a few more times until everything is thoroughly mixed. Serve while warm. Garnish with fresh chopped parsley if desired.

    Power Strength today at Fuel Fitness from 12:10 – 12:50 in the Octane Studio will be INSANE!  Never miss a day in May cuz I’ll be gone in June come play is STILL on!  Will you come and play?  



3 ingredient peanut butter cups


  • 1/2 cup natural peanut butter (no salt added)
  • 1 ripe banana, mashed
  • 2 tablespoons melted coconut oil (unrefined)
  • 20 (1.25 – 1.5 ounce) paper or foil cups


Combine all ingredients in a mixing bowl. Add 1 tablespoon mixture to paper cups. Place cups in a freezer safe dish, or on a tray, and place in the freezer until set, approximately 2 hours.

NOTE: Allow to set at room temperature for 1-2 minutes before eating. The peanut butter cups melt quickly. Enjoy one at a time for the ultimate sweet treat!

Boot Camp OUTSIDE (weather permitting) at Fuel Fitness 12:10 – 12:50.  Never miss a day in May cuz I’m gone in June—come and play.  We’ll be doing some BOMB BURSTS!  It’s one of your favs!

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Weight no more DETOX program

So excited to bring you this program in July.  What is it you ask?  Well, it’s a doctor supervised weight loss program.  We will give you all the tools you need to “get clean” and by doing so, you’ll naturally lose weight.  We will help reset your metabolism and teach your body to burn fat for fuel, not sugar!  Contact me for more information.

Group Cycle today in the Octane Studio– Fuel Fitness 12:10 – 12:50 New playlist AGAIN!  They just keep coming…you should too!  Never miss a day in May is still going strong.  See you soon, cuz I’m gone the month of June!

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