Yummy Chocolate Mug Cake

Guys. Gals.

Stop what you're doing and go make this mug cake!

• 3/4 scoop Chocolate Shakeology/protein powder
• 1/2 tbsp sweetener of your choice
• 1/4tsp baking powder
• 1/2 tbsp cocoa
• dash of salt
• 1 medium egg
• 2 tbsp milk or water
• optional PB

But really, is Peanut Butter ever optional?

Mix all of the dry ingredients in a mug. Mix in egg and milk/water until well-blended. Drop in a scoop of Pb in the center!

Microwave for approx. 60 seconds. It's done when it pulls away from the sides a tiny bit!

Sprinkle with dark chocolate chips. Demolish. I mean, enjoy!

** p.s.- I forgot the sweetener and it was still yummy. Especially when you get to the gooey peanut-butter inside. Swoon!

1.5 red + tsps for however much PB you use!

FREE Fitness & Lifestyle Coaching

I wanted to take a minute to invite you. To invite you to join on this incredible journey that I'm on! Throughout the last few months of my fitness and soul-searching journey, I realized that I have only begun to learn about myself. I have realized things about my communication styles, my personality, what drives me. I have had to take a HARD look at why I have problems committing yet at the same time I have problems OVER committing. 

I have had to step back and realize that FAILURE isn't what I should be afraid of; I should be afraid of not ever trying.

With that, my fitness journey has begun to change my life. I've had to learn commitment, dedication, and how to be incredibly raw & honest with myself about what the REAL problems were.

Dedicating myself to taking care of my body + my mind has improved my relationships in so many ways. It has improved my thought processes, my relationship with God, my love for my family, and my respect for myself.

I want to invite you. I want to HELP YOU take the first step. 

You just have to have a little faith. Sure, faith in me. But more importantly, faith in yourself.

If you aren't there yet, we will work on it.

I want to invite you to use EXERCISE to respect your body while having a COMMITMENT to heal your mind, too.

Please sign up at this link for a completely **free** account so that I may contact you via email to chat about HOW I can help you.

What would make you ready to take the first step to change your life?

3 Day Refresh RESULTS

My 3 Day Refresh results are EXCITING!

Before I share the numbers, please know that the 3 Day Refresh isn't the easiest thing to do, but it is WORTH it. And here is why:

- I didn't have nearly as many food cravings at the end of the Refresh.

- I proved to myself that I eat more often out of BOREDOM than HUNGER.

- I felt SEXY as all get out on Day 4. Flat tummy, energy, + good sleep = happy me!

- Most importantly, I felt in control of FOOD for the first time in a long time.

Overall, it was the perfect way to start my 21 Day Fix Challenge Group heading into the new year! There were plenty of times when I wanted to quit. Luckily, I had an accountability partner doing the 3 Day Refresh with me over the weekend which (honestly) may have been the only thing that kept me going through Day 2. I was SO INCREDIBLY PROUD of myself AND my accountability partner for sticking through the 3 days even with the temptations of barbecues, home cooked meals, and traveling.

The hardest part of the Refresh for me was during Day 2. I went home for the weekend; it was SO hard to say no to my mom's delicious food! But when I told her what I was doing, she fully supported me and that was a great feeling. So tell your friends and family that you are on the Refresh so they can lead you away from temptation!

While I was at home on Day 2, all I could THINK about was binge eating so much food after Day 3 was done. I was picturing homemade stew, sausage gravy, biscuits, ANYTHING. I wanted to eat it all! But when I woke up on Day 3, I had NONE of those cravings. When I woke up on Day 4, I had two bites of 'bad' food, and didn't even enjoy it. It was a great feeling knowing that FOOD didn't have power over me anymore!

I also experienced headaches in the afternoons while on the 3 Day Refresh. Typically, they happened not long after I drank the Vanilla Refresh and gradually lessened each day.

My quick tips for the Refresh:

1. Plan ahead. Do it on a weekend without cookouts or trips home!

2. Shake the Vanilla Refresh with a ton of cinnamon in a shaker bottle, then add ice cubes.

3. Plug your nose when you chug the Fiber Sweep. After I had the taste/smell associated with it, I wanted to gag every time I had to drink it! But plugging my nose from start to finish helped.

4. Drink a TON of water. At least half your body weight in ounces, preferable at least a gallon a day.

5. Grocery shop beforehand to make sure you have everything you need.

6. If you do it on the weekend, don't try to meal prep for the week if you AT ALL have a weakness towards binge eating!

If you want to read more about it, you can click here to see what comes with the Refresh + Shakeology Challenge Pack!

Starting the 3 Day Refresh

 My friend Hope, who has been with me on the 21 Day Fix journey since I started last summer, wanted to do the 3 Day Refresh after a lot of CRAP eating and drinking over the holidays. I was in the same boat, so I readily agreed to do it with her! We set a date, January 2-4; we picked this date because it is RIGHT before our next round of the 21 Day Fix starts and what a way to start off on a strong note!

 

As I've started prepping for the 3 Day Refresh, I thought I'd share a few tips that I've learned along the way. I'm also going to be doing a video journal of the 3 days to share with my challengers! I'm hoping to share my recipes, my workouts, how I'm feeling on the Refresh, and to answer any others questions that you guys have.

 

Especially since the 3 Day Refresh is on SALE this month, I want to make sure you know everything that you need to if you've ever considered doing a cleanse or doing the Refresh :)

 

So with that, here are my tips and my I'll share my "before & after" photos at the end of the Refresh!

 

1. Pick dates that won't offer a lot of temptations for you.

Don't set yourself up for failure by trying to do the Refresh over a holiday, when you have a birthday party, or are traveling for an event with a lot of food. For some people, it's easier to do during they week when they are on a set schedule with work. For others, it's best to do it on a weekend when you have a little more time to prepare/ can stay home!

 

2. Familiarize yourself with the 3 Day Refresh Guide.

Get to know the food lists, the science behind the Vanilla Refresh and the Fiber Sweep, and what you can have for dinner! Read through the schedule and know when you will be eating what. Research what to do to make the Fiber Sweep and Vanilla Refresh more palatable.

 

3. Program the times for shakes and meals into your phone/computer.

Don't get distracted and fall behind! By setting a reminder you will be sure to stay on track. You can even set reminders to make sure you are getting your daily water intake in!

 

4. Drink a TON of water on the Refresh.

More than you would normally drink, and don't count what you put into your shakes, refresh, sweep, or teas. Drink the equivalent of half of your body weight in ounces! Buy gallon jugs and set a goal to get through one each day.

 

5. Plan, Plan, Plan!

Set yourself up for success by planning your fruits, veggies, healthy fats, and dinners in advance. Print out a single sheet with the Refresh schedule on it to hang on your fridge! Buy gallon jugs to use. Find an accountability partner to go through the Refresh with. Research results to get excited!

 

 

I can't wait to share my results with you guys on Monday morning!!