Healthier Wings Recipe

I’m personally a huge fan of wings, They are delicious, spicy, and perfect for any get together!  But when I found out how many calories, fat, and salt were in my normal batch of wings I had to give them up! And it broke my heart, and I became determined to make my own healthy wings! So here is the simple and healthy wings that I came up with!


  • Frozen wing sections (10-15)
  • Mrs. Dash Extra Spicy or Southwest Chipotle Seasoning


  • Preheat the oven to 400 degrees
  • Rinse the frozen wings really well to remove any salt or broth they were frozen with
  • Arrange them on a non stick cookie sheet (or I will use a pizza pan if there isn’t enough room on the sheet)
  • Shake the Mrs. Dash seasoning all over the side of the wings that is facing upwards
  • Bake for 25-30 minutes (depending on the size of your wings and how crispy you like them!)
  • Take them out of the oven, flip the wings over, and shake the seasoning all over the other side of the wings
  • Place them back in the oven and bake for another 25-30 minutes

Let them cool and enjoy!

I like to have some homemade 21 day fix approved ranch, and either celery or carrots with mine!

*I know the ones in the photo might look a little burnt to you guys, but I like mine EXTRA crispy, so I like for them to look a little burnt! I cooked those for about 35 minutes on each side.

10 Ways to Start Living Healthier Right Now!

It isn’t easy for anyone to jump right into living healthy and give up the things they are used to! It is so much easier to start by making small changes to your diet and daily routine and grow from there!

So here are 10 things you can start doing right now to start living a healthier lifestyle!

1- Drink More Water! Water is SO good for you and does so much more than just hydrate you! It aids in digestion, helps clear your skin, helps with weight loss, and so much more!! How much water should you be drinking? Take your body weight and divide it by 2. That is how many ounces of water you should be drinking a day!

2- Do a Physical Activity Everyday! Go for a walk, do a workout, play outside with your kids, anything to get your body moving and your heart rate up!

3- Get More Sleep! Our bodies need 7-8 hours of sleep a night. I know it isn’t always easy, especially when you have small kids or work at night, but you should still make an effort to get those hours in every night! If that means laying down earlier, turning your phone off, reading a book, or anything that will help you get more sleep!

4- Swap Out 1 Unhealthy Snack or Meal for a Healthy one Everyday! Instead of stopping by Chik-fil-a or McDonald’s for breakfast every morning, start making a healthy breakfast sandwich at home that you can take with you! Instead of eating a bag of chips for a midday snack, try some celery and peanut butter! Starting with one healthy food change a day and will be an easier transition to a healthy lifestyle, soon you will want to switch all your meals to healthier ones!

5- Take a Multivitamin Daily! This is probably the easiest thing you can do to start being healthier! You can find a daily multivitamin that has everything you need in it pretty much anywhere these days. They even make gummy vitamins, do now you don’t even have to take a big pill!

6- Park Farther Away From Entrances and Always Take The Stairs! This will add a little more cardio to your day and burn a few more calories!

7- Start Cutting Out Soda! Soda is just so bad for you! Yes, even diet soda! It has no nutritional value and adding all that sugar and chemicals to your body is terrible for you! And it is very addicting! So start by drinking 1 less can (or glass) of soda every week until you have completely cut it out of your diet!

8- Add Lemon to Your Water! Lemons have a ton of health benefits and adding them to your water will not only add some flavor to plain boring water, but will also help you lose weight, have more energy, and boost your immune system!

9- Keep Healthy Snacks Readily Available and in Plain Sight! Having healthy food be the first thing that you see when you open the fridge and having it ready to pick up and eat will inspire you to eat healthier! If you’re hungry and you have to move all the junk food out of the way to pick up an orange then peel it, you are going to be more likely to skip the orange and just grab some of that junk. But if you have a peeled orange already sitting there ready to go, then you will want to eat it!

10- Eat Slower! When we are really hungry, we have a tendency to scarf down our food, but it actually takes our bodies about 20 minutes to realize that it is full. So that means, we ate way too much and most of that food is going to turn into fat. But if you eat slower and don’t stuff yourself, you will realize that you really don’t need to eat so much!

There you have it! 10 things you can start doing right now to live healthier. ♥

So go forth and be healthy, my friends!


Avocado Chicken Salad

This is a super easy and 21 day fix approved recipe for avocado chicken salad!

all you need is:

-2 grilled or boiled chicken tenderloins

-1 ripe avocado

-whole wheat flatbread rounds

-Mrs Dash fiesta lime seasoning

How to make:

-Scoop out the avocado and mash up in a bowl

-Shred the chicken and add to the bowl of avocado

-Add the seasoning, mix it all together, then add to the bread

That’s it! So easy and delicious!

makes 2 servings

1 red, 1 blue, and 1 yellow container

Tips for Being Healthy While Working in the Late Night Service Industry

I have worked in the service industry for quite a few years. Like, almost a decade! And since becoming a Health and Fitness Coach I’ve realized how hard it is to stay healthy and on track when your surrounded by fried food and don’t get off until 2am. So I’ve figured out a few tips and tricks to staying healthy that have worked for me so now I want to share them with you!

1-  Eat a healthy dinner/ late lunch before your shift

Filling up on a healthy meal before your shift will keep you fuller longer and you won’t be as tempted by all the fried, unhealthy foods going out to all your tables!

2- Bring healthy snacks with you and keep them somewhere convenient

Having a healthy snack (like almonds or dried fruit) readily available when you start to feel a little hungry will keep you from craving junk food during your shift.

3- Keep a water bottle close by

Keeping water close by will 1- ensure that you are drinking your water and 2- keep you from drinking unhealthy sodas or energy drinks!

4- Keep a healthy snack in your car

We all know that we are always hungry when we get off work, whether its at 11pm or 2am, we want to eat! Having a snack in your car (a granola bar or whole wheat crackers for example) will keep you from going to a drive thru or by Waffle House on your way home! Its just enough satisfy you and allow you to drive by that 24 hour McDonalds without batting an eye!

5- Get enough sleep

Sleep! I know it is almost impossible to go straight to bed once you get home from a long shift at 2am. But you should try to go to bed as soon as possible. Take a warm shower, watch a little TV, read a book, whatever you need to do to relax and fall asleep, Then sleep in! Aim for 7-8 hours a night. I know that life (dogs, kids, significant other, etc) will always try to get in the way of that precious sleep time, but try to fight it! If you can’t, and they wake you up at 8am anyway, take a midday nap!

So there you have it! My top tips to staying healthy when you work in the Bar/ Service Industry. But really, you can apply these tips to every job, no matter what shift you work! So #noexcuses 😉

Healthier Spicy Shrimp Tacos

I love taking my favorite recipes and making them healthier! Today’s recipe is Spicy Shrimp Tacos! They are super easy, quick, healthy, and delicious!


Shrimp- peeled and de-tailed (4 per taco)

Pico-de-gallo (diced onions, tomatos, peppers, lime juice, and cilantro)

Shredded lettuce

Soft tortilla shells (I recommend low carb, gluten free, or wheat)

1 tsp. olive oil

Mrs. Dash extra spicy seasoning


1- Sauté shrimp in frying pan with olive oil and Mrs. Dash extra spicy seasoning for 3-4 minutes

2- Start with a little shredded lettuce on the tortilla shells

3- Add the sautéed shrimp on top of the lettuce

4- Add a spoonful ( or 2) of pico-de-gallo on top of the shrimp


And That’s it! Yummy an healthier Spicy Shrimp Tacos!


You DO have time!

Many of my clients use the excuse that they don’t have time to work out. They are just too busy with work, the kids, the family, etc. But the truth is they do have the time, they just aren’t managing it well! If Beyoncé has time to work out, so do you!

First and foremost, If something is IMPORTANT to you, you make it a PRIORITY!! If you really care about your health and want to lose weight and get in shape, you will find the time to fit it into your day! Plus, Beachbody makes it SO easy for you! 30 minute workouts at home! I mean, if you can’t find time for that, then this is not something that you really care about. I say this out of love! (tough love!)

That being said…. Here are some tips to help you manage your time and fit your workouts into your schedule!

1- Use a calendar AND a daily planner. A monthly calendar so you can write down appointments, meetings, work schedules, etc. And a daily planner that breaks down the hours of the day so that you can plan exactly what time you will be doing everything that day. (I use a Passion Planner, It lays everything out perfecting and gives you tons of space for brain storming and creativity!)

2-Schedule EVERYTHING! Even family time, down time, and workout time! (hint hint)

3-Brain Dump. Write everything down. Every idea you have, every person you need to text, what you need at the store, every random thought of things you need to do. Keep a notebook handy for brain dumping or use the Notes app in your phone. I, personally, like to physically write everything down, because I like the satisfaction of physically crossing it out once I’ve done it!

4-Ask for help. Don’t be afraid to ask a family member or friend to help you when you feel overwhelmed. You can be a Supermom or a Girl boss and still ask for help once in a while!

5- Do the things you dread doing the most, FIRST. Right after breakfast or after you drop the kids off at school, go ahead and do your least favorite things on your to do list. Get them out of the way so you can enjoy the rest of your day! Once you get those out of the way, you will suddenly have a lot more free time.

6- Last but not least, MEDITATE! Take 10-15 minutes a day to sit in silence, or use a meditation app, (I like to listen to Mozart) And just clear your mind and relax. Almost every successful person in the world has some kind of mediation ritual they do daily. It is a necessity for a successful mind.

I hope you will be able to implement these practices into your life and manage your time. I know what it’s like to be overwhelmed, feel like you have a million things to do, and just be so stressed out and busy that you have no time for anything! But you have to realize, you have the same 24 hours a day that everyone else does. If you learn to properly manage it, your life will get so much easier and more enjoyable! Then you can finally take over the world! 😉

Healthier Buffalo Chicken Pizza

Who says you have to give up your favorite foods to be healthy? Not Me!!

Here is an awesome recipe for a healthier buffalo chicken pizza I found on Pinterest! And its 21 Day Fix approved!!


  • I purchased a whole wheat organic pizza crust from Trader Joe’s (90 calories per serving)
  • 2 Chicken Breasts
  • 1 cup Frank’s Hot Sauce
  • 2 Cups Spinach, Chopped
  • 1 medium red onion
  • 1/2 cup tomato sauce
  • 1 tsp cayenne pepper
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1/4 cup mozz. cheese


1. Season Chicken with cayenne, garlic powder, & chili powder and bake on 400 for 20 minutes.

2. On pizza crust- put tomato sauce, top with spinach & onion.

3. Cut chicken into small pieces and toss in hot sauce. Place on pizza

4. Top with Mozz Cheese

5. Bake on 425 for 8 minutes.

6. Cut pizza into 6 slices. 2 slices is ONE portion.