OMG!  If you haven’t tried these little beauties get yourself to farmers market tomorrow and GET SOME!  I’m talking about MICROGREENS! 

What are they?  

Microgreens are young vegetable greens that are approximately 1–3 inches (2.5–7.5 cm) tall.

They have an aromatic flavor and concentrated nutrient content and come in a variety of colors and textures.

Microgreens are considered baby plants, falling somewhere between a sprout and baby green.

That said, they shouldn’t be confused with sprouts, which do not have leaves. Sprouts also have a much shorter growing cycle of 2–7 days, whereas microgreens are usually harvested 7–21 days after germination, once the plant’s first true leaves have emerged.

Microgreens are more similar to baby greens in that only their stems and leaves are considered edible. However, unlike baby greens, they are much smaller in size and can be sold before being harvested.

This means that the plants can be bought whole and cut at home, keeping them alive until they are consumed.

They are great additions to salads, taco greens, smoothies, sandwich toppings and this list goes ON and on!  I’m ADDICTED!  You gotta try them!

Shout out to Kelly Calnan @nlfarmmicrogreens for being so photogenic and fun!  Go check out her booth at the Helena Farmers Market: Northern Lights Farm

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I’m sorry, but I just have to share….this marinade is OUT of this world.  Hardly any ingredients, super easy to make and tastes AMAZING!  Give it a whirl!

Grilled Lime Chicken Marinade

4 – 5 oz. skinless, boneless chicken breasts

2 T. olive oil

1 tsp. lime zest + 2 T. fresh lime juice

1 ½ tsp. paprika

¼ tsp. phs (pink Himalayan salt)

1/8 tsp. ground black pepper


In a large bowl, place chicken, 2 T. oil, lime zest and juice, paprika, salt and pepper.  Mix to coat chicken.  Marinate in refrigerator for 20 minutes.  Then GRILL!  YUM!

( You can substitute lemon instead of lime, I just REALLY like how lime makes it pop!)

It’s a Spinning kind of day.  Time to get your Cycle on!  See you soon:  Fuel Fitness Octane Studio 12:10 – 12:50.  Let’s GOOOOO!



It’s pretty easy to get off track when traveling.  OH there’s so many temptations and fun places to eat.  I mean just LOOK at this view!  

ANYWAY, as you may or may not know, we just returned from a road trip (13 hour road trip by car mind you).  So, I wanted to share with you what to do and what NOT to do!

This is WHAT to do:

  1.  Pack a cooler IF YOU CAN!  I packed cottage cheese, berries, bell pepper strips, homemade trail mix, apples and TONS of water.  
  2. Every time you pee, DRINK to replace it! (Yes, there were many pit stops).  
  3. Bring GUM to keep your mind and mouth busy.

This is what NOT to do:

  1.  Pack a cooler for on the way back home TOO!
  2. Don’t substitute pop or alcohol for water!
  3. Avoid chips, popcorn, pretzels SNACKY food when you’re vacationing = water retention

It’s truly easy to eat healthy on the road if you choose your restaurants wisely.  This is a simple grilled salmon with salad and it was FANTASTIC!  You CAN be smart if you plan and prepare.  

It’s also truly easy to be UP 6 pounds in weight when you return back home by following the NOT to do list!

To be continued….I plan to be back in my weight range by next Monday!  Stay tuned and plan, prepare and SUCCEED!



Group cycle with me today in the Octane Studio!  12:10 – 12:50.  All you need to do is get there and I’ll do the rest!

Spinning seems so intimidating until you realize it is just a healthier version of a night club...

 One of the benefits I love about working out is get to eat afterwards, or drink in this case.

Like I said, it’s smooth the weather and nothing tastes better than the smoothie I whipped up after working out.

Peanut butter chocolate smoothie

* 1 scoop whey protein isolate

* 2 scoops chocolate protein powder

*1 c unsweetened almond milk

* 1 banana

* 4 strawberries

* 1 T. Peanut butter

BLEND and enjoy!

Power Strength is happening at Fuel Fitness today 12:10-12:50. You coming???

You are only as strong as you THINK you are, just as you are only as weak as you THINK you are! THINK strong!

Anyone need some mint?  Like seriously–this  stuff grows like a weed.  But the AMAZING thing about mint is that is has SO many benefits.  Who knew?  Check out some of these health benefits from eating mint.  

  • Promotes digestion
  • Improves oral health
  • Nausea relief
  • Clears congestion of nose, throat and lungs
  • Natural stimulant, relieves fatigue and depression

Here are some ways that I use mint:  

  1. Diffuse it in water
  2. Top my salads with it
  3. Throw it into smoothies
  4. Use it to season roasted veggies
  5. Use it in soups
  6. Throw it in some hummus

You gotta give it a try!  

Power Strength today at Fuel Fitness 12:10 – 12:50  You coming?  It’s gonna be a rip roaring time.  See you soon!

Lifting makes my soul happy. When lifting weights makes you feel good.. Really, really good. #gymlife #gymaddict #liftingweights


Strawberry Spinach Salad with Feta and Toasted Pecans |



12 ounces baby spinach
16 ounces strawberries, quartered
1/2 cup crumbled feta cheese
1 cup toasted pecans


1/2 cup olive oil
1/4 cup vinegar (white, red, apple cider, balsamic)
3 tablespoons coconut sugar
1 teaspoon poppy seeds
1/2 teaspoon Dijon mustard
salt and pepper to taste


Prepare the Sweet Poppy Seed Dressing and set aside.
In a salad bowl, combine the spinach, strawberries, crumbled feta, and toasted pecans. Pour the salad over the greens and toss until evenly coated.


To toast the pecans in a dry skillet, heat a small skillet over medium-low heat. Add the pecans and toast until fragrant, about 10 to 15 minutes. Stir often to prevent scorching.

So easy even a cave man could make it (if there was yogurt around).  

Peanut butter smoothie bowl

1 c. full fat greek yogurt

1 T. peanut butter (organic sugar free)

2 scoops chocolate protein powder

1/2 banana 

Sprinkle of cacao chips

Sprinkle of hemp seeds


POWER STRENGTH is happening today in the Octane Studio at Fuel Fitness 12:10 – 12:50 you coming?

healthy-eating-quotes | frugoal

So, yah—I made this!. It’s INCREDIBLE!  I can say that honestly because it passed the “Tim test”  Let me tell ya, he’s not huge on vegan meals–so when I challenged my tribe to make a vegetarian/vegan meal, I had to follow suit right?  It was amazing AND simple.  If I can do it, anyone can.  PROMISE!  I challenge YOU to make it too. 

Vegan Power Bowl

Garlicky Broccoli

5-6 c. broccoli florets

2 cloves garlic minced

½ tsp. salt

Black pepper

Salt and pepper chickpeas

1.15 oz. can organic chickpeas

Drizzle olive oil

½ tsp. pink Himalayan salt

½ tsp. paprika

Black pepper

Green Tahini Sauce

1/3 c. Tahini

1/3 c. water

1 garlic clove sliced

2 T. olive oil

¼ fresh parsley

Juice from 2 limes

¼ jalapeno ribs and seeds removed

¼ tsp. salt

Black pepper

Toppings:  Hemp or sesame seeds, sliced avocado, chili flakes


  • Broccoli and chick peas: Preheat oven 425 degrees.  Wash and dry broccoli florets.  In a bowl, mix the broccoli, olive oil, minced garlic, and salt and pepper until coated.
  • Rinse and dry chickpeas. In a bowl, mix chickpeas, oil, salt and pepper and paprika until all coated.
  • On a sheet pan lined with parchment paper, bake your broccoli and chickpeas for 25 minutes, or until broccoli is tender but still firm.
  • Tahini sauce: In a blender, add all sauce ingredients and blend on high until everything is smooth and creamy.  Taste, and adjust seasoning to your preference. 

Assemble bowls – Add broccoli and chickpeas, then drizzle with tahini sauce.  Serve warm and enjoy!

It’s a Boot Camp kinda day.  I thought since the weather is SUPPOSED to be nice that we would play outside.  You game for some “Share the Load?”  I always like to break summer in with a bang.  HA!  Fuel Fitness 12:10 – 12:50  See you soon….

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Ok, WHAT’S your guilty pleasure?  Not gonna lie–mine is ICE CREAM!  But, let’s be real…it’s just not something that gets me closer to my goals.  And as you know, I’m NOT about deprivation, I’m about SUBSTITUTION!  So, here’s a great way to have your ice cream and eat it too!

Banana Ice Cream

1 frozen banana (put through a juicer OR blender)

1 T. of peanut butter

1 scoop vanilla protein powder (optional)

1 T. Lilly’s chips

Fast, easy, and FANTASTIC!!  Enjoy!

Power STRENGTH on tap today in the Octane Studio at 12:10 -12 :50 at Fuel Fitness.  You gonna show up for some more fun??

We had these as an appetizer for Easter and….WOW!  Were they ever amazing.  Gotta try at least once in your lifetime….

Stuffed Artichokes:


  • 6 whole artichokes
  • 2 cups Italian bread crumbs
  • 1/2 cup parmesan cheese grated
  • 1/4 cup parsley minced
  • 4 cloves garlic minced
  • salt and pepper to taste
  • 1/4 cup lemon juice
  • 6 tablespoons olive oil
  • Soak artichokes in cold water for 30 minutes.
  • To prepare the artichokes: Cut off stems of the artichokes with a sharp knife. Make sure the cut is straight so artichoke will stand flat. Slice off ¼ inch straight from the top of each artichoke (the prickly part). Stand the artichoke upside down and push firmly on the step to slightly open the leaves making room to catch the stuffing. Using scissors, cut the tip of each leaf straight across. Optional: You can also remove the purple leaves and the very center choke, which is very prickly, by grabbing it from the very bottom and pulling it straight out. I skip this step to save time but it’s a nice touch. Squeeze half of the lemon juice inside the artichoke. 
  • In a large bowl, mix together the bread crumbs, grated cheese, parsley, garlic, salt, and pepper. Fill each leaf with the stuffing until artichokes are well packed.
  • Drizzle with olive oil then squeeze more lemon juice over the artichokes. Sprinkle with a little salt over the top and sides.
  • Put artichokes standing up into a wide pot large enough to hold the artichokes. Add enough water to cover just to the top of the bottom row of leaves of the artichokes. 
  • Add 1 tablespoon of salt in the pot. Cover and let the water come to a boil. Lower the heat and let the artichokes simmer for 45 minutes or until leaves are tender. Serve warm.

CYCLE today like your life depends on it!  Thanks Amber for helping a girl out!  Fuel Fitness Octane Studio 12:10 – 12:50  JUST DO IT!

42 Quotes Cyclists Will Love



So you say you got no time?  Here’s REALLY quick and easy way to throw together a QUICK dinner!  Make sure you have salad makings and chicken breast on hand!

  • Saute cut up chicken in COCONUT oil.
  • Season with pink Himalayan salt, pepper, garlic powder and onion powder (my go to’s)
  • Cook until the pink is gone
  • Serve over a salad with choice of fixings
  • Drizzle Caramelized garlic olive oil, finish it with a Sweet Basil Vinegar!  YUM!

Enjoy some Power Strength today with Steph!  She’s gonna ROCK your muscles!  Fuel Fitness 12:10 – 12:50.

Remember:  You ARE what you eat!

Honestly…if you’re looking for a meat break, this is IT!  It’s Curried Cauliflower Rice Kale Soup!  Check it out:

  • 5 – 6 c. riced cauliflower
  • 2-3 T.  curry powder
  • 1 tsp. cumin
  • 1/2 tsp. paprika
  • 1/4 tsp. pink Himalayan salt
  • 3/4 c. red onion chopped 
  • 1/tsp. minced garlic
  • 2 tsp. avocado oil
  • 8 kale leaves (stems removed)
  • 2 c. chopped carrots
  • 4 c. vegetable broth (or chicken if not vegan)
  • 1 c. almond milk
  • 1/2 tsp. red pepper or chili flakes
  • 1/2 tsp. black pepper
  • salt to tasted after cooking.

Place onion, minced garlic and 2 tsp. oil in pot and saute for 5 minutes until fragrant.  Add broth, milk, veggies, cauliflower rice, and seasonings.  Bring to a quick boil, then simmer for 20 minutes or until veggies are all cooked.  

BOOT CAMP BABY!  Are you ready?  See you today for some intervals in the Octane Studio at 12:10 – 12:50 at Fuel Fitness!




I’m SO blessed to have been able to spend a FANTASTIC evening at Benny’s with my amazing tribe of women going thru my 12 week and 12 month programs.  We enjoyed an evening of fine dining and learning how to cook at Benny’s Bistro.  What a great night of getting to know each other, laugh, talk, share and we even snuck in a FB live for those who COULDN’T make it.  Thanks ladies for coming out tonight and sharing yourselves.  

Eat real food. // Wellness tips for healthy living at #healthyliving #healthyeating #inspiration #quotes

Just a little meal prep Monday ideas!  This is what I roasted:  

Broccoli, cherry tomatoes, green beans, sugar snap peas, fresh basil and red onion.  Drizzle Tahitian Lime oil over the top, season with Pink Himalayan salt, garlic powder and onion powder.  Bake at 350 for 30 minutes.  

Finished product:   garnished with chopped almonds, raisins and Sweet Basil vinegar!  YUM!!!

Stealing kitchen tools is whisky business. #Tastemade #food #quotes #memes #puns