I LOVE me some sweet potatoes! But how can you add them to your everyday meals you ask? Let me show you how!
1. Sweet Potato Fries
  • 2 medium sweet potatoes, rinsed and dried
  • 2 tablespoons coconut oil
  • 2 teaspoons smoked paprika
  • 1 teaspoon freshly-cracked black pepper
  • 1⁄2teaspoon  cumin
  • 1 small clove of garlic
  • 1⁄4teaspoon  cayenne

  1. Preheat the oven to 450 degrees.
  2. Cut the potatoes into 1/4″ thin strips, or to your desired thickness and length. Mix all other ingredients together in a large bowl and toss with the potatoes until they are evenly coated.
  3. Transfer the potatoes to a large baking sheet covered with parchment paper. Spread the potatoes in a single layer. Try not to overcrowd or have multiple layers of fries — you want them to be roasted, not steamed.
  4. Place in the oven and cook for 25-30 minutes, turning the fries once or twice during that time to cook evenly. May take more or less time, depending on the size and thickness you cut the fries.
  5. Remove once the edges slightly begin to brown and fries begin to crisp. Sprinkle course salt on top when they are hot out of the oven.
2. Sweet Potato Soup
  • 1 tbsp Coconut Oil
  • 1 medium Onion, chopped 
  • 1/2 clove minced Garlic
  • 1 cup Low-sodium Chicken Broth
  • 1 medium Sweet Potato, peeled and diced 
  • 4 large Carrots, peeled and sliced 
  • 1 Red Pepper, peeled and sliced 
  • 1 tbsp. chopped Ginger
  • 1/4 cup low fat Greek Yogurt
  • Cilantro (optional) 

  1. Heat oil in a large saucepan. Next, add the onion and garlic. Cook for 2-3 minutes or until onion is tender. 
  2. Add the chicken broth and two cups of water. Bring to a boil. 
  3. Add in the sweet potatoes, carrots, red pepper, and ginger. Reduce heat. Cook for 15 minutes. 
  4. Remove from heat and cool in the fridge for 20-30 minutes. Using a slotted spoon, remove the vegetable pieces and puree them in the blender until thick. 
  5. Pour back into the soup and then return to the heat, cooking for 15-20 minutes or until thickened. 
  6. Once almost finished, add yogurt and stir. Serve immediately, topping with cilantro if desired.
3. Sweet Potato Pancakes
  • 1/2 cup pre-mashed Sweet Potatoes (boil to cook, drain, and then mash)
  • 2 Whole Eggs
  • 1 tbsp Coconut Flour
  • 1 tsp Cinnamon
  • 1/4 tsp Cloves
  • 1/4 tsp Baking Soda
  • 2 tsp Stevia or Brown Sugar (depending on nutritional needs)
  • 1 tbsp Coconut Oil
  • 2 tbsp Sugar-free Maple Syrup

  1. Combine the sweet potato with the eggs until fully mixed. Next, stir in the coconut flour, cinnamon, cloves, and stevia/brown sugar. 
  2. Once combined, heat a griddle to medium heat and melt the coconut oil on top. 
  3. Pour batter onto the griddle to make two large pancakes. Cook for 3-4 minutes on one side until edges are bubbling, and then flip and cook for 2-3 minutes more. 
  4. Serve topped with sugar-free maple syrup.
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If you work in an office, you spend most of your day in front of a computer, slumped in a chair and hunched over a keyboard. Odds are, you’re doing this right now as you read this. But the human body isn’t designed to remain stationary for very long, let alone for 8-to-10 hours a day. The result of all that sitting is poor posture, a slowed metabolism, and a bad back.
While frequent stretching breaks are helpful to stave off the effects, your body needs exercise, hydration and proper nutrition throughout the day. I have a couple tricks and tips to help you stay health in the workplace!
Tip 1: Take A Brake for Squats
Why Do This?
When the glutes and hamstring muscles are weak, the back takes a lot of the slack. Squats will strengthen them, which will take some of the pressure off your lower back. Start with a single rep and perfect your form before moving on to more.
How to Do It:
  1.  With your feet shoulder-width apart, bend at your knees and hips to get into a squat; your back should be straight but tilted forward.
  2.  Make sure your butt is sitting back behind you and that your knees don’t too far forward in front of your feet.
  3.  Squat, going slow as you’re able (ideally past 90 degrees)
Pause at the bottom for 2 seconds, then push into your heels. You should feel your glutes contracting as you push up.
Tip 2: Keep Health Snacks at Your Desk
Why Do This?
When that afternoon hunger pains rolls around and you don’t have a health snack in front of you you’re most likely going to hit the closest vending machine. Packing healthy snacks for each day gives you more freedom to worry about your job and less about what is going into your body.
My top healthy snack ideas are:
  • Sliced Up Melon with Cottage Cheese
  • Sliced Up Carrots and Hummus
  • Fruit Bowl of Strawberries and blueberries
  • Apples and Peanut Butter
  • Rice Cakes and Almond Butter
  • Almonds, Pistachios, Trail Mix
Tip 3: Drink Tons of Water
Why Do This?
Make sure you're sipping on water throughout the day, as even just mild dehydration can cause moodiness, fatigue, and problems focusing. For water intake, you ideally should divide your weight in two, and drink that many ounces of water over the course of a day. A professional tip for extra hydration would be to grab some coconut water. It is rich in electrolytes and has no added sugar compared to a Gatorade.
 Tip 4: Ditch The Sugar
Why Do This?
It's tempting to reach for a sugary treat as you fall into the afternoon slump, but they actually can make you feel much worse. Sugary snacks and drinks are not the way to go. Leave those out of your diet, your desk and out of your sight. Instead, fill up on complex carbohydrates like oat meal or whole grain toast. It is found that eating carbohydrate-rich foods can help improve your alertness in addition to keeping you full throughout the day. That way you’re not craving additional empty sugar calories.
Tip 5: Collaborate with Your Coworkers
Why Do This?
It’s easier to pick up healthy habits if you aren’t doing them alone. Ask your coworker to go for a walk at lunch, you can alternate days to bring healthy snacks, challenge them to see who can do the most squats in 60 seconds. Make it so you are being held accountable for your healthy actions. If you know someone is depending on you to be a strong example for them, you are more likely to continue with that habit.
I hope that my tips were helpful! If you need additional help with a personal trainer or you need a nutrition plan made I’ve got you covered!


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It’s a new year and a new chance to tackle a goal that you have been wanting to for a while! But how in the heck do you go about doing that?
Whether your goals for 2017 include getting in shape, starting your own business or if you’re like me, I just want to be on my phone less and more present in the moment, it's time to make that happen!!!
SO! With a solid goal in mind what do you do now to make sure it happens this year? Because IT IS going to happen for you this year!
How To Make Your Goals Happen in 2017:
1. Make Your Goal a PRIORITY
Most people feel like they don’t have time for fitness. They feel as if they have so many things that need to be done and they put their own goals on the back burner. Don’t make that the case this year. Take at least 30 - 60 minutes out of each day to work towards the things that you want. 
2. Construct a Goal Board
At the beginning of each year I sit down with some friends and create a poster of all the things I want to achieve during that years. I put my goals in the middle and then draw a web of ways to achieve it! Extra points if you place the poster in public view so others can keep you accountable of your goals. I know they even have a Goal Board App out there!
3. Seek Out Motivators
There WILL be times when you are not motivated to work towards your goal. When this happens I like to look to others that are working on similar goals. Talk to someone at your gym about how they got to the level they have, find out others success stories in the same subject, watch YouTube videos of others doing new and fun workouts to get inspired for the day. Find a source of inspiration.
4. Find What Drives You
For me, this means healthy competition! When competition is involved people are able to push themselves in ways they’ve never seen before. If fitness is your goal in 2017 make it a mission to join a group that challenges you every step of the way. Workout with a partner that keeps you accountable and makes you push your limits. Join a running group, find a drives your passion to be better everyday.
5. Think About The Bigger Picture
Ten years from now are you going to regret not pursuing the goals you wanted to in life? Just ask yourself that. Live a life of no regrets. Go out and get everything you want and DESERVE in life.
Now get out there and CRUSH SOME GOALS this year!!!!! Dare you to seek my help if you're stuck on any of these...
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