You guys!!  I can’t take credit for this recipe so credit goes to Raylynn Lauderdale Van Oort!  I did substitute it with chicken.  Not only is it EASY it’s HEALTHY and so quick!!  Check it out!  I shared it a couple of days ago, but true to my word I LOVE trying new recipes!


  • 1 bag cauliflower from Costco
  • 1 1/2 c. Marinara sauce (I used Kirkland from Costco)
  • 1 c. Monterey Jack, divided
  • 1 T. dried oregano
  • 1 T. garlic powder
  • 1 tsp. chili flakes
  • Pink Himalayan salt and pepper to taste
  • 1 lb chicken shredded

In a large bowl, combine cauliflower with marinara, oregano, garlic powder, chili flakes then toss until fully coated.  Season with salt and pepper.  Place half of cauliflower mixture in slow cooker, top with half of cheese and half of the chicken.  Add the rest of cauliflower and repeat the topping process.  Cook on low for 5 hours or high for 3 hours.  


Clean Eating Overhaul: 30-Day Weight Loss Program - eat clean and lose weight along the way!


I gotta be real with you guys….sometimes I HAVE to do things that take me out of my comfort zone.  WHY?  Because it makes me stretch my limits, grow as a trainer/person and makes me feel like I accomplished something SO huge.  Skate skiing is not easy for me.  I do it to get outside, breathe hard and take in some fresh air and shake up my ROUTINE.  I feel silly doing it, but each time I do it, I DO get better and feel like I’m truly challenging myself to do something that is completely out of my comfort zone.

It’s so easy to just continue doing the “familiar” things because those things are safe.  Safety is comfortable, it’s reliable…it’s knowing what to expect.  Why is it so scary to jump out of the comfort zone?  Because it’s fear of the unknown.  Can I do it?   What will people think?  Will I make a fool of myself?  These are questions that keep us trapped and paralyzed from PROGRESSING.  Progression is forward movement.  it’s literally what growth is about….CHANGE!  What will you do to CHANGE your state this week on Mindset Monday?  Change your mind…change your body!


It’s my FAVORITE holiday of the year!  The day of love.  ๐Ÿ’–๐Ÿ’–๐Ÿ’– It’s the one day of the year you can share with all that you love JUST how much you love them!  Should we do it daily?  YESSS!!  But do we?  No, not as much as we should.  So, today I want to say:  I LOVE YOU!!  Each and every ONE of you!  I value you and cherish you.  Thank you for being a part of my life!  I challenge you to tell EVERYONE you love that you LOVE them!!  Don’t hesitate—say it!  Show it!  Display it proudly!  Happy Valentines Day!  I love you Tim!!!! ๐Ÿ’‹

You gonna come and work out your HEART and soul?  I promise you I won’t disappoint!  Come hang out with me in the Octane Studio, Fuel Fitness 12:10 – 12:50.  From my heart to yours….see you soon!

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What do you get when you work out with a group of like minded people?  Rewards beyond belief.  There’s something to be said about misery loving company.  You get to endure the same pain and have FUN while doing it.  First of all, if it’s worth doing, it’s worth doing right!  I know how to do it right. 1)   I always have a strategy.  A strategy is KEY in achieving a goal.  You need an action plan.  A strategy includes planning and preparing food, it includes a great overall workout that covers ALL the muscle groups.  2)   I always include mindset work.  My clients know what to expect so there are no surprises.  Surprises mess with the mind.  If you don’t have the right mindset–no amount of perfect eating and exercising will be sustainable.  3)  I always show up with accountability.  Accountability comes in many forms.  When you have a group depending on you to SHOW UP, it’s a lot harder to miss.  It’s a lot harder to skip out especially if you know someone is watching you and has you under their wing.  Lifting you up—supporting you!  Are you looking for a tribe?  Someone to help you achieve your goals?  Check it out:

Who’s ready to WORK HARD?  It’s time for a little BOOT CAMP Pyramid style!  You coming?  Let’s DO THIS!  ๐Ÿ’ช Octane Studio Fuel Fitness 12:10 – 12:50 

I love Insanity!! It's almost Marine Corps boot camp PT/Sandpit crazy! Almost....

I never dreamt in a million years that I would be changing lives on a daily basis like I am today.  When I was a little kid I always wanted to be a veterinarian… until I had to put my first cat to sleep. EEEEK!  I think that’s when I realized I was put on this earth to help people, not animals.  I have ALWAYS loved helping people.  I like meeting people, getting to know them and their triumphs as well as their struggles.  Probably because I know what it’s like to struggle.  I hated it.  Struggling to lose weight, fighting with my thyroid, trying to find the correct balance between eating right and working out was a HUGE daily battle for me.  It was depressing and made me want to never leave my house, never have my picture taken, not be social and hide from the world  (just to name a few things).  That’s no way to live.   I’ve spent the last 28 years designing and developing a program that is practical and easy to implement because I have tried every diet in the book.  What I’ve discovered is DIET’S DON’T WORK!   I’m so blessed I finally get to share my program on a platform that is accessible to EVERYONE (who qualifies) not just to people who live near me.  I have to say…my mindset is what has driven me to be the best version of myself I can be so I can help others be the best versions of themselves.  I work on it daily.  I visualize, meditate and trust that I am doing exactly what I was meant to do…transform lives!!  Are you ready to transform yours?


You donรขย€ย™t need a new day to start over, you only need a new mindset. - Hazel Hira Ozbek

This is a rare sight….me eating white, starchy carbs with no nutritional value.  BUT, ya know…sometimes when in Rome…you gotta try it.  Normally I don’t eat white, starchy carbs because they make me feel lethargic, bloated, gassy and tired.  I don’t like feeling like that.  But I always USED to without even knowing it until I quit.  I did a little experiment on myself.  I gave them up for a week to see if it would make a difference– and VOILA!  It did!  The bloatedness, gassiness, lethargy all went away.  My head became clearer and I realized that those types of carbs weren’t good for me.  Now is that to say I never eat that kind of stuff?  No–I believe in the 90/10 rule.  I try to eat beautifully 90% of the time and 10% I can live and still enjoy life without feeling deprived.  Want to know more about how it all works?  I would love to share with you.



Sometimes we take life too seriously.  Work stress, family stress, lack of sleep, lack of nutrition, sedentary lifestyle all add up to no fun, no laughter, and just taking it all too seriously.  When was the last time you cartwheeled?  how about jumped on a trampoline?  When was the last time you acted like a kid?  Kids don’t take life seriously.  They don’t feel stress and they know how to laugh and have fun.  I know, I know….they don’t have responsibilities.  I get that, but sometimes we need to look at life through a child’s eyes.  Life is too short NOT to.  Now, go and do a cart wheel–warm up first so you don’t pull a muscle!  Ha!  (You’re welcome!)  This is your Wednesday Hump Day tip brought to you by an old kid! ME!

Wednesday brings BOOT CAMP mania!  10 – 10 – 10  Cardio-Strength- ABS!  You coming?  You’re gonna LOVE it!  Fuel Fitness 12:10 – 12:50 Octane Studio.

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Omg, I am SOOO proud of Shelly!  She was not working out at all when she first started the program, and now she’s back in the swing of things just like a pro! She was struggling to get into a routine that worked for her, not only with her eating, but her mindset and workout routine as well!  These are her words:

#90daytestimonial. Hard to believe that my 90 day Program is complete! I am not saying over because I am on this journey for a lifetime ๐Ÿ˜. I lost 14.4 lbs of which 8.8 of it was fat mass loss (1.2%). I lost 12 inches . I know that I could have done a little better but when I veered off I got right back on with Anneliese and tribe cheering me on. I finally got it in my head that under-eating is just as harmful as overeating and that exercise is vital too. The support and interaction from this group was so helpful, I was not alone when I struggled. I truly believe that the obstacles I encountered became my opportunities to succeed. Thank you and good luck to everyone on your journey. 

Fuel Fitness Octane Studio today presents:  SPINNING 101!  Let’s DO THIS!  Invite a friend to check it out!  We got BIKES!!  We need RIDERS!!  12:10 – 12:50 See you soon!

It’s so interesting all the prep that goes into party planning.  As you know, Tim is a HUGE Rams fan right?  Well, when they made it to the Super Bowl I just knew there was going to be a party.  So, for the last 3 days we’ve been prepping!  If you’ve ever planned a party then you know how much time, energy, decorating, grocery shopping, meal prepping and cleaning it takes to pull off a great shin-dig.   I was just thinking wouldn’t it be cool if we all spent that much time, energy, grocery shopping and meal prepping on ourselves?  We would literally be SO prepared, successful and organized  not to mention feel accomplished!  But we don’t….why?  I guess it’s a lot of work?  Yah, but it’s so worth it.  The party was was a hit, everyone had fun.  The food was phenomenal (great group effort of course).  But most of all the COMPANY of friends and family… priceless.  Just think…you can have the company of friends (co-workers) and family every lunch and dinner when you have your meals all prepped for the week.  Think of meal prep as prepping for the big game each week!  Right?  Just a little Monday Mindset shift for ya!  Too bad the Rams lost–but fun was still had by all.  Cheers!

~You only fail when you stop trying~ #quotes #Words


When was the last time you laughed so hard you peed your pants?   I mean really had a belly burner, tears streaming down your face, can’t catch your breath laugh out loud laugh?  Did you know laughing not only works your abs like crazy, but it also releases endorphins into your bloodstream, stimulates circulation, boosts your immune system, prevents heart disease and helps your relax.  So, LAUGH to your hearts content your health depends on it!  Brought to you by 2 jokesters!  

Yes, laughing and lot of sport, combined, represent the healthiest therapy !

Talk about testimonials…  Destiny sure has one!  Her story is one to be admired, she’s overcome so much and has made huge strides in transforming her life.  Take a look at what can happen in only 60 days.  These are her words:  

Hey everyone! I had my 60 day check in last week (a week early)with Anneliese.  Iโ€™m proud to announce that I have lost 13.4lbs (or pretty darn close) of which I believe almost 10 of those pounds were fat pounds. Overall almost 10 inches lost from my bust, waist, and hips!

It’s a Power Strength type of day with Nikki!  WOOHOO!  Head on over to a real butt-kicking experience!  Fuel Fitness Octane Studio 12:10 – 12:50 Work off the gunk!


Wonder Woman. Be strong... (Tia) iPhone 6 wallpaper background #wonderwoman

Do you have a food hangover yet?  Are you in a sugar coma?  Food induced brain fog?  Fatigue, lethargy, zero motivation, headache, bloated, gassy, and just plain old DON’T FEEL GOOD?  Is this you?  Well, I got a fix!  Because…. you’re dehydrated.  I can almost guarantee it.  Your challenge today is to drink 8 ounces of water every hour until you are peeing every hour.  THEN you can drink 8 ounces every other hour and so on.  Get those toxins out and flush your brain and muscles with some GOOD hydration.  No more bad stuff!  Cheers!

Rock and roll Boot Camp today with Nikki!  Don’t disappoint her, because I know she won’t disappoint you!  Get there and get your spot marked for a good time!  Fuel Fitness Octane studio 12:10 – 12:50

20 Inspiring Quotes For Even The MOODIEST Cancers | YourTango



Check it out!  You can literally burn between 300 – 600 calories in 30 minutes with this pyramid style workout!  You know what happens tomorrow, so you might as well prepare physically for the inevitable!  This is a sample of one pyramid:

  • 20 seconds burpees 10
  • 40 seconds plyo leaps 10 sec. rest
  • 60 seconds push ups 10 sec. rest
  • 80 seconds wall sit 10 sec. rest
  • 80 seconds wall sit 10 sec. rest
  • 60 seconds push ups 10 sec. rest
  • 40 seconds plyo leaps 1o sec. rest
  • 20 seconds burpees 10  sec. rest

Good luck! Let me know how it goes!


This is AMAZING!  Might not look like much, but it not only tastes good, it’s packed full of beautiful protein, carbs and fat.  It’s my “go to” after spinning class.  I call it cottage cheese gruel.  

1 c. 4% fat cottage cheese

1 c. cherry tomatoes

1/2 avocado

Pink Himalayan salt and pepper 


Power Strength today:  last day before Christmas to get your strength on at Fuel Fitness 12:10 – 12:50.  You coming?  You won’t regret it–and bring a friend while you’re at it!  See ya soon…….


Anyone? More weight lifting and less cardio bunny if you want to be TIGHT and TONED! Ladies, grab my NEW GYM WORKOUT GUIDE that will get you there in no time! Ditch your old routine that's leaving you stagnant and grab a copy to up-level your fitness!!

Do you know a loved one that REALLY wants to transform their life, but wouldn’t DREAM of spending money on themselves?  I hear this all the time. These people are lovers and givers of themselves.  They do everything for everyone and expect nothing in return.  Well, now you can do something for THEM!  Give them the gift of health!  What better way to show that you love them and are THANKFUL for all they do.  They will feel loved beyond words!  Get in touch with me and I’ll help you out.  Christmas shopping DONE–  CHECK!


Last BOOT CAMP class before Christmas!  You coming?  No regrets….only sweat and happiness that you DID it!  Fuel Fitness 12:10 – 12:50  See you VERY soon.


Be thankful for the the failure life brings you because when taken the correct way failure only creates a new door to an even better Victory.