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!




Spring fever is EVERYWHERE!  And that means it’s smoothie time again!  I LOVE smoothie’s in the spring/summer time!  Here’s one of my FAVORITE recipe!

Peanut butter chocolate strawberry with a kick smoothie

  • 1/4 c. coconut milk
  • 1 T. lemon oil
  • 1 frozen banana
  • 4 strawberries
  • 1 scoop chocolate protein powder
  • 1 scoop nitro greens
  • 1 T. peanut butter

Blend and ENJOY!!  It’s truly amazing–doesn’t look great, but who cares.  It’s PACKED with nutrition!!

It’s Boot Camp day!  What you gonna do?  You coming?  Let’s H.I.I.T. it like you read about.  See you soon.  fuel Fitness 12:10 – 12:50 Octane studio!

If you're looking for health inspiration, funny quotes, and great fitness tips, Get Healthy U is the place for you!

If you’re looking for a health “potluck” salad that everyone will devour—look no more!!  This is not only nutritious it’s easy and QUICK to whip up!  SO yummy!

  • 2 small containers of 4% fat cottage cheese
  • 1 green bell pepper
  • 1 bunch of green onions
  • 2 Roma tomatoes cut up
  • 5 radishes chopped up

Season with pink Himalayan salt, pepper, garlic powder and onion powder!  

It’s time for Wednesday Boot Camp baby!!  You coming?  It’s a Bosu kind of day in a different kind of way!  You gotta come to find out.  Fuel Fitness 12:10 – 12:50 in the Octane Studio–you gonna make it?

“Adversity causes some men to break and others to break records.”

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!



1 15-oz. can of chickpeas
1/2 cup creamy peanut butter
2 tbsp agave syrup
1 tbsp maple syrup
1 tsp vanilla extract
1/2 cup dark chocolate chips or sweet cacoa nibs
1. Combine chickpeas, peanut butter, agave, maple, and vanilla in a food processor and blend until smooth.
Seriously, this stuff is AMAZING!!  You gotta try it!

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

Nothing satisfies like a great bowl of soup especially if you are time crunched and don’t have time to let it simmer all day.  This is my fast go to fave!  Check it out:

  • 2 T. extra virgin olive oil
  • 4 cloves garlic (thinly sliced)
  • Pinch of red pepper flakes
  • 1 large piece Parmesan rind
  • 6 c. low sodium chicken broth
  • 1 1/2 c. cooked white beans (cannellini)
  • 1/2 tsp. pink Himalayan salt
  • 2 large eggs
  • 4 c. baby spinach
  • (I added shrimp to boost the protein)


In a large pot, saute` garlic and pepper flakes until fragrant 30 seconds.  Add rind, broth, beans and salt.  Bring to a boil then reduce to a simmer.  Cook, partially covered, for 10 minutes.  Slowly drizzle eggs into hot soup, constantly stirring with a fork.  Stir in spinach; cook until wilted.  Discard rind, then throw in shrimp.  Cook until pink.  Divide soup among bowls; top with Parmesan cheese.  

You ready for some 10 – 10- 10?  It’s TIME!  All you gotta do is show up and I’ll take care of the rest.  Fuel Fitness, Octane Studio 12:10 – 12:50.  Come one, come all, let’s have a BALL!

“Adversity causes some men to break and others to break records.”


One of the most amazing things about eating out is that you DO have control as to what you put in your mouth in most cases in most restaurants.  I ordered this delightful little ditty and will TOTALLY recreate it at home.  

Avocado mash on toast

1/2 avocado mashed with a squeeze of  lime,  chopped cilantro to taste, and pink himalayan salt

2 eggs

Whole grain toast (can make it gluten free)

Power strength!!!!  Come and get your lift on today in the Octane studio. 

Fuel Fitness 12:10 – 12:50


Arnold Schwarzenegger Motivational Quotes Motivational Quotes                                                                                                                                                                                 More



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!!

You will LOVE this easy 4 ingredient paleo creamsicle smoothie. How to make a smoothie with fresh oranges. Paleo smoothie recipe. via @fearlessdining

Delicious creamy paleo creamsicle smoothie.

Servings: 3 glasses


  • 4 small oranges peeled
  • 1 cup almond milk
  • 1 teaspoon vanilla
  • 2 tablespoons Agave syrup
  • 1 Scoop vanilla protein powder
  • ice
  1. Add the oranges, vanilla, agave, protein powder, and almond milk to the Nutribullet.

  2. Snap the lid on and blend for 30 seconds.

  3. Add ice and blend on crush setting.

  4. Enjoy!


    Today in the Octane Studio at Fuel Fitness we’re gonna go ALL OUT and hoist some heavy stuff around.  You ready?  See you soon:  12:10 – 12:50  Come and join in on the fun!


    Inspirational Quote about Sweat For Workout Motivation - Motivational Quotes: 18 Fitness Quotes to Inspire You to Work Harder | Shape Magazine





As you know, today is “Make a vegetarian dish” for the 40 day Mindful Challenge!!  What WILL you make?  I challenge you to POST a pic of the dish along with the recipe!  It will be FUN!!!  My how time flys…are you being Mindful and playing along?  Don’t forget to TAG me, so I can see what you made!!  CHEERS!!

Meatless Monday never tasted so good! Hearty and chunky lentil chili much healthier than your traditional chili but tastes exactly like your favorite bowl of ground beef chili! | @littlebroken #meatlessmonday #vegetarian #chili


  • 2 Tbsp. olive oil
  • 1 medium onion, chopped
  • 1 large red bell pepper, chopped
  • 5 cloves garlic, minced
  • 4 tsp. chili powder
  • 1 (16 oz.) bag of brown lentils
  • 2 (14.5 oz.) cans no-salt diced tomatoes
  • 1 bay leaf
  • 2 (32 oz.) cartons vegetable stock or chicken stock
  • 1/3 cup fresh chopped cilantro
  • sea salt and fresh ground black pepper
  • Optional toppings: sour cream, cheddar cheese, croutons, tortilla chips, avocado


  1. In a large heavy duty dutch oven, heat olive oil over medium heat. Add onion and red bell pepper; saute the vegetables for 8 minutes or until soft and lightly browned, stirring occasionally.
  2. Stir in garlic and chili powder; cook for 1 minute.
  3. Add lentils, tomatoes, bay leaf and stock. Season with salt and ground black pepper, to taste. Bring to a boil, lower the heat to medium-low and simmer, partially covered for 30 minutes or until lentils are tender. Remove from the heat and discard the bay leaf.
  4. Transfer 3 cups of cooked chili into a food processor and process until pureed; add the pureed chili back into the remaining chili and stir to combine. Taste for salt and pepper.
  5. Stir in cilantro and serve.

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