Nutrition & Recipes

Showout's Food Log

Over the past couple of months I have had a handful of clients ask what I eat on a daily basis. I will say I am an 80/20 clean eater; I am airing on the side of 80% vs 90% because I love going out with my friends and enjoying a cocktail or ten! The food is clean, but we all know alcohol has zero nutritional value.

I also want to point out how increasing my strength training volume to 4x per week over the past 2 years has been such a game changer. My metabolism is legit faster! I don’t have to kill myself with copious amounts of cardio. I can enjoy treats more often and it not derail my progress. I have more muscle, which in turn means a faster metabolism. I am finally seeing my glutes grow too! PRO TIP: If you want an ass or your glutes to grow, you have to eat! 1200-1500 cals a day and running your butt off is literally going to give you no butt.

Below is MyFitnessPal food log over the past few weeks, which gives more detail on portion sizes, and I also included a hand-written week of nutrition.


Breakfast: Baked sweet potato with coconut oil and cinnamon. Green tea with collagen, Equilibrium Nutrition protein powder, cinnamon, and a drop of clove doTERRA essential oil

Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey 

Dinner: Salad —> mahi mahi, artichokes,  olives, beets, avocado, green onion, kelp noodles, spring mix, olive oil, and this amazing dressing from Trader Joe’s that is turmeric, ginger, lemon juice, and almond butter. The side is basmati rice cooked in coconut milk and a sprinkle of goat cheese on top.


Breakfast: Baked sweet potato with coconut oil and cinnamon. Green tea with collagen, Equilibrium Nutrition protein powder, cinnamon, and a drop of clove doTERRA essential oil

Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey 

Mid-afternoon snack: Health Lab peanut butter protein ball, dollop of hummus w/ hard boiled egg

Dinner: Salad—> Alaskan cod, green onion, steamed carrots, red potato, avocado, kelp noodles, spring mix, coconut aminos, olive oil, sprinkle of Bragg’s nutritional yeast on top. Avocado hummus for dipping. A side of basmati rice cooked in coconut milk and a sprinkle of goat cheese on top.


Breakfast: Baked sweet potato with coconut oil and cinnamon. Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey

Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Dinner: Salad—> Wild caught salmon, green onion, artichokes quarters, olives, red potato, avocado, spring mix, steamed carrots, Primal Kitchen Dreamy Italian dressing, coconut aminos. Side of cauliflower gnocchi.


Breakfast: Baked sweet potato with coconut oil and cinnamon. Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey
Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Dinner at Polvos: Share large guacamole with friends. Chips and salsa. 1 1/2 Mexican martinis


Breakfast: 1/2 cup oatmeal w/ 1/2 cup frozen blueberries topped with cinnamon and drizzled with honey. Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Afternoon: Day drinking with my friends. I typically drink the following when I am out day drinking: Ruby Red or Deep Eddy Lemon and water, Dulce Vida Ruby with Waterloo or Tequila with Waterloo. The grapefruit and watermelon flavors taste amazing with tequila!

Dinner at Stella San Jac: Beet and goat cheese salad. Share the lamb meatballs and beet chips. Split a bottle of Rosé with a friend.


Breakfast: Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Brunch at Revelry: Share French fries with my friend. Mimosa carafes.

Afternoon: cocktails out and about with friends

Dinner: Salad—> Wild caught salmon, green onions, avocado, red potato, steamed carrots, Primal Kitchen Ranch dressing, kelp noodles, spring mix, coconut aminos

Butternut Squash & Pumpkin Soup


Tis the season for wonderful winter vegetables! I bought some uncooked but prepped butternut squash at Trader Joe’s. The squash was already peeled and cut up, which saved me a ton of time. It has been super cold for Texans the past few days so I was craving some soup. I took my newly bought butternut squash and other ingredients I had in my house and came up with the following:

1 package butternut squash (equivalent to 1 butternut squash)
1 15-oz can organic coconut milk
1 15-oz can organic pumpkin
green onion
salt & pepper to taste

Preheat the oven to 350-degrees. Line a baking sheet with foil. Spread the butternut on the foil and bake for 20-30 minutes. Squash should be soft when fully cooked. Dump the cooked squash in a food processor and puree. Add in the can of coconut milk. Puree. Add in the can of pumpkin. Puree. Add the green onion and seasonings. Puree.

Voila! A delicious soup with leftovers for the following day. ENJOY.


I am lovvvvvving my new morning coffee!


  • 2TB of Collagen

  • 1 TB Cacao Powder

  • 1TB of Tree Hive Maple Syrup + Honey (only use if having hot)

coffee recipe


  • ease joint pain

  • reverse skin aging

  • build muscle and burn fat

  • reduce cellulite

  • improve digestive health


  • 40x the antioxidants of blueberries

  • full of magnesium for enhanced focus

  • full of theobromine for a mood boost

How do you have your coffee?

Pumpkin Fudge

I love anything with pumpkin regardless if it's the fall or summer. I came across this healthy version of Pumpkin Fudge and thought it sounded delish!

Pumpkin Fudge

Ingredients: (makes 12 squares)
1 cup pumpkin puree
1/3 cup coconut butter
1/4 cup coconut oil, melted
1 tsp pure vanilla extract
1/4 cup pure maple syrup
1 tsp pumpkin pie spice
pinch of sea salt
1/2 cup chopped, toasted walnuts (optional)

Line 8x8 pan with parchment paper. Combine the pumpkin, coconut butter, coconut oil, vanilla, maple syrup, pumpkin pie spice, and salt in a food processor and puree until smooth. Pour the mixture into the prepared pan. Sprinkle the toasted walnuts evenly over the top if you prefer a crunch. Place the pan in the fridge for 1 hour, or until firm. Slice into squares and serve.

The Pudge lasts up to 10 days-- that is if you can keep it around that long.

6-Week Clean Eating Ladder

If you have participated in training with me, there is no doubt you've heard me discuss nutrition. As much as we want to believe that if we workout we can look exactly how we want, this is rarely true for most.  Below is a 6 week clean-eating ladder with each week building upon the next.

I know there are those few people who can jump in cold turkey and eat super clean and not think twice about it; however, for the ones of us who need structure and a step-by-step process to change our eating habits, I think balance and small changes over time lead to tremendous success. Knowledge about nutrition is great, but if you have no clue how to implement that knowledge you are spinning a vicious cycle.

PROTEIN: fish, beef, chicken, pork, wild game, eggs, protein powder

FAT: Avocado, olive oil, coconut oil, nuts/seeds, avocado oil, grass-fed butter, ghee, olives

VEGETABLES: anything green & leafy, carrots, peppers, beets, artichokes, onions, broccoli, cabbage

CARBOHYDRATES (aka: FRUIT & STARCH): berries, apples, cherries, bananas, grapes, sweet potato, white/red potato, rice, quinoa, beans

  • Week 1: protein packed breakfast with veggies, carbs, and fat. Drink a minimum of 1 gallon of water daily.
  • Week 2: same as week 1 + protein packed mid-afternoon snack.
  • Week 3: same as week 1 & week 2, + 3 salads per week at lunch or dinner. Salad includes lots of kale, spinach, berries, beets, olives, avocado, chicken/beef/fish, artichokes, mushrooms, olive oil & vinegar as dressing, etc. No cheese on salad.
  • Week 4: same as week 1, week 2, week 3 + max of 1 dessert a week
  • Week 5: same as week 1, week 2, week 3, week 4 + 3 dinners per week full of protein, vegetables/carbs, and fat. No bread, pasta at these 3 dinners.
  • Week 6: same as week 1, week 2, week 3, week 4, week 5 + 5 salads per week at lunch or dinner & 5 dinners per week full of protein, vegetables/carbs, and fat. No bread, pasta at these 5 dinners.
  • Week 7 and on: Maintenance. Apply the guidelines from week 6 and challenge yourself to go an entire 6 days of eating clean for all meals. 
  • If you are ready to up the ante, contact me fo nutrition coaching, 1-on-1, online, or group personal training. Share your successes in the comments section below. No excuses.

Brussel Sprouts

Brussel Sprouts

I ebb and flow with vegetables I eat on the reg. I love brussel sprouts but typically only eat them when I go out to eat since I never can replicate how good they taste at a restaurant. However, last week I made the best tasting brussel sprouts and had to share!

DIRECTIONS: Grease the baking sheet with ghee or grass-fed butter. Salt and pepper the brussel sprouts and douse with coconut aminos. Bake on 400-degrees for 25 mins.

Digestion & Gut Health

It’s safe to say that you’re only as healthy as your gut. The gut is the “first line of defense” because 80% of the body’s immune cells are in the gut.

Signs of Poor Digestion:

1. Frequent and prolonged colds and flu- Viruses and bacteria are always around. We don’t just “catch” them. Continually disturbed digestion is a breeding ground for pathogens and decreases our immunity which is when we get sick.

2. Not sweating when you exert yourself

3. Bad breath- “Morning breath” may be common but it is not natural. This comes from undigested food sitting in the intestines where it ferments, providing a breeding ground for disease as well as unpleasant odor and taste.

4. Dull eyes, dark circles under the eyes, and a puffy quality to the face- Signs of undigested food fermenting in the intestines show up quickly in our physical appearance.

5. Allergies and food intolerance- Most people think these are here to stay. We disagree! We have seen numerous clients reverse their intolerance of foods and be finished with allergies. For example, celiac disease and gluten or lactose intolerance are based in consuming foods like wheat and dairy in improper quantity, temperature, and combinations with other foods. As a result, foods that are naturally heavier and require more energy to digest (like cheese and wheat) will seem to be the problem when in fact they are not! We assume only the highest quality of these foods for consumption.

6. Feeling tired and lethargic after a meal

7. A lot of gurgling noises after eating

8. Experiencing a lot of gas

9. Feeling bloated after eating

10. Undigested food particles in stool

11. Constipation

12. Loose bowel movements

Gut Health

Take Action:

  1. Consume fermented foods regularly. I have a couple of spoonfuls of sauerkraut daily and drink Kombucha or Kevita.
  2. Take a probiotic with multiple strains.
  3. Supplement with HCL. This is a game changer, BUT contact me before beginning to ensure you do it properly.
  4. Drink bone broth.

Listen to your gut (no pun intended) and take time this year to get your gut healthy and thrive!

Egg Muffins

These are great if you need a quick grab and go that is packed full of protein. The prep time is about 20 minutes and well worth it. You can choose whatever appeases your appetite for the vegetable portion, and it will still taste delish!

EGG MUFFINS   Ingredients:   1 dozen eggs broccoli greens jalapenos Italian sausage coconut oil   Directions:  Throw the broccoli, greens, jalapeños in a food processor and mix and then add eggs to the mix. Saute Italian sausage. Scoop egg mixture into greased muffin tin (I used coconut oil) and then top with the Italian sausage. Bake at 350 for 23 minutes.


1 dozen eggs
Italian sausage
coconut oil

Directions: Throw the broccoli, greens, jalapeños in a food processor and mix and then add eggs to the mix. Saute Italian sausage. Scoop egg mixture into greased muffin tin (I used coconut oil) and then top with the Italian sausage. Bake at 350 for 23 minutes.

Sweet Potato Soup

January in Texas means cold weather and my birthday. How I am born in such a cold month is beyond me?!? Mark your calendars for July 16th (my half birthday) and also National Showout Day. July 16th is more the time of year I should be born. Solar Powered Sun Goddess! Clearly, I'm rambling. Now onto sweet potato soup goodness.

This soup is absolutely delicious and is super easy to whip together.

Sweet Potato Soup
4 sweet potatoes
2 jalapenos (I like spicy!)
green onions
1qt of chicken broth
13.5oz can of coconut milk
sea salt to taste

Directions: Peel and cut the sweet potatoes. Chop up the green onions and slice the jalapenos and place in a crock pot with the chicken broth. Cook for 6 hours. Pour the crock pot mixture into the food processor with the coconut milk and blend. Serve and enjoy!

This made enough for me to last all week. It's the perfect warm yumminess during the coldest time of year for Showout Meg. Enjoy and let me know what you think!

Tomato Soup, kind of...

Tomato Soup

One of the top reasons I live in Austin is due to the hot weather; however, there are sporadic moments and a few months where the weather is too cold for my own liking. In those cases, I like to enjoy warm soup. The other night I did not want to run to the store, so I warmed up tomato sauce and added a few extra ingredients.

Tomato Soup-
Bertolli Tomato Sauce
Kalamata olives
Sauteed spinach
Avocado slices

Daily Morning Detox

I start each morning with 1/4 tsp of pink sea salt, a pinch of cayenne pepper, 1TB Bragg Apple Cider Vinegar, 2 drops of dōTERRA Lemon essential oil (fresh squeeze lemon works too), and 1 drop of grapefruit essential oil in 8oz of water on an empty stomach. The concoction reaps amazing health benefits. You get sick less, feel lighter, have clearer skin, more energy, and boost your metabolism.

The Food Babe stated; "Doing this ritual every morning provides a super stimulant to the liver, your main detoxing organ in the body. Your liver will release uric acid and create bile to safely eliminate environmental and lifestyle toxins that would otherwise be trapped in your digestive system longer. Remember keeping your liver and digestive system clean and in optimal condition will help your body prevent diseases like cancer in the future. Combining cayenne with lemon increases the detoxing effect and raises the temperature of your body increasing your metabolism."

Why are lemons so great?

Daily Morning Detox

We all know how rich in nutrients they are, and I have been told my entire life to drink lemon water and honey when I was sick. But besides cold and flu remedy, they also give our bodies an abundance of other benefits:

  • Combat cancer
  • Maintain healthy complexions
  • Prevent asthma
  • Increase iron absorption
  • Boost your immune system

Why is cayenne pepper so great?

It is widely known for cleansing and detoxifying, stimulates circulation, and neutralizes acidity. It's also used as a remedy to help all kinds of ailments:

  • Anti-cold and flu agent
  • Anti-fungal properties
  • Migraine headache prevention
  • Anti-allergen
  • Digestive aid
  • Useful for blood clots
  • Detox support
  • Joint-pain reliever
  • Anti-bacterial properties
  • Supports weight loss
  • Promotes heart-health

Why is Bragg Apple Cider vinegar so great?

Internal Benefits-

  • Rich in enzymes & potassium
  • Support a healthy immune system
  • Helps control weight
  • Promotes digestion & pH balance
  • Soothes dry throats
  •  Helps remove body sludge toxins

External Benefits-

  • Helps maintain healthy skin
  • Helps promote youthful, healthy bodies
  • Soothes irritated skin
  • Relieves muscle pain from exercise

Why is grapefruit oil so great?

  • Cleanses the body
  • Reduces depression
  • Stimulates the immune system
  • Decreases fluid retention
  • Curbs sugar cravings
  • Increases energy levels & metabolism

Why is pink sea salt so great? Read on to find out why Premier Pink Sea Salt is my go-to.

Basically, drinking this combination will help cleanse your body every single day safely and naturally. All in one small 8oz cup. I will do this for the rest of my life. I absolutely love it!

 PRO TIP: After a night of boozing it up, this is a great way to do a quick reset and get your liver and body back to functioning normal.

 Give it a try for a week and see how you feel!

Pink Sea Salt

Salt (sodium) used to get such a bad wrap due to heart problems; the irony is the people who had the heart problems were eating fried foods which are clearly laden with salt. Next time you go to the grocery store venture out and try a colored salt. My salt of choice of the moment is pink sea salt.

pink salt

Benefits of Pink Salt:

Iodine- Natural salts are rich in iodine, so it doesn’t need to be artificially added in.

Less sodium consumed per serving- Himalayan salt is made of the same components as table salt but since the crystal structure is larger than refined salt, and by volume- this salt therefore has LESS sodium per 1/4 tsp serving- because the sea salt crystals or flakes take up less room on a teaspoon than highly refined tiny table salt grains.

Packs a hearty 80+ minerals and elements- Himalayan salts are mineral packed crystals which formed naturally within the earth made up of 85.62% sodium chloride and 14.38% other trace minerals including: sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium, and fluoride (in descending order of quantity).

Because of these minerals Himalayan pink salt can:

  • Create an electrolyte balance
  • Increases hydration
  • Regulate water content both inside and outside of cells
  • Balance pH (alkaline/acidity) and help to reduce acid reflux
  • Prevent muscle cramping
  • Aid in proper metabolism functioning
  • Strengthen bones
  • Lower blood pressure
  • Help the intestines absorb nutrients
  • Prevent goiters
  • Improve circulation
  • Dissolve and eliminate sediment to remove toxins

Pink sea salt can even support libido, reduce the signs of aging, and detoxify the body from heavy metals.

Pink sea salt is way better than your typical table salt. Table salt is a refined salt and is stripped of all its minerals, besides sodium and chloride, but is also chemically cleaned, bleached and heated at unnecessary high temperatures. In addition, it is treated with anti-caking agents which prevent salt from mixing with water in the salt container. These agents also prevent dissolving within our system leading to build up and then deposit in organs and tissue, causing severe health problems. Finally, the iodine that is added into salt is usually synthetic which is difficult for your body to process properly. Shockingly under U.S. law, up to 2% of table salt can be additives.

With that being said, go out to the store this weekend and buy some colorful salt. I found mine at People's Rx. With the warmer temperatures upon us, hydration is key and a pinch of sea salt in your water can do wonders.

Pizza Spaghetti Pie

This is one my favorite cold weather dishes--> PIZZA SPAGHETTI PIE, thanks to the delish recipes from  PaleOMG . The prep takes a bit, but it's all really easy and so worth the wait. Let me know what you think.

This is one my favorite cold weather dishes--> PIZZA SPAGHETTI PIE, thanks to the delish recipes from PaleOMG. The prep takes a bit, but it's all really easy and so worth the wait. Let me know what you think.


  • 1 large spaghetti squash
  • 1 pound hot pork italian sausage
  • ½ purple onion, diced
  • 1 cup pizza sauce (no sugar added)
  • 1 teaspoon dried basil
  • salt and pepper, to taste
  • 3 eggs, whisked


  1. Preheat oven to 400 degrees.
  2. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees.
  3. Once squash is done cooking, remove threads and place in an 8×8 greased baking dish.
  4. Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces.
  5. Add pizza sauce, dried basil and salt and pepper to the pan and mix well.
  6. Add sausage mixture to the 8×8 dish and mix well with spaghetti squash threads.
  7. Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.
  8. Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust that doesn’t give when you press on it in the middle of the dish.
  9. Let rest for 5 minutes before serving.


Sweet Potato Casserole

One of the dishes I make for Thanksgiving every year is sweet potato casserole. It's pictured below. I found a recipe that took a spin off the original sweet potato dish I had growing up. This one is way more nutritious and is not loaded with sugar all while tasting great. Even the most picky eaters in my family love it!

Sweet Potato Casserole

4 large sweet potatoes
4 eggs
dash of sea salt
1/2 cup coconut oil
1/2 cup coconut milk (the thick kind in a can)
4 tsp vanilla

1/4 cup maple syrup
1 cup almond flour
1 1/2 cup walnuts
6 TB coconut oil (melted)
1 tsp cinnamon

Peel sweet potatoes and cook in a crockpot on high for 3.5 hours. Preheat oven to 350 degrees. Combine batter ingredients in a food processor and add sweet potatoes once finished cooking. I found it works best to add the sweet potatoes in the food processor because it makes the batter more smooth. Pour the batter into a greased glass 8x8 dish. I used coconut oil to grease the glass dish.

In a separate bowl, combine all the topping ingredients. If you are using coconut oil that is solid, you will want to melt it first. Once the ingredients are thoroughly mixed, spread the topping over the sweet potato batter. Bake uncovered for 35-45 minutes.



Pumpkin Spice Latté


Cinnamon and pumpkin are two of my favorite spices, especially during the winter and fall. Try out this healthier version for a Pumpkin Spice Latte. It is AMAZZZZZZING!

2 TB pumpkin puree (canned or made all by yourself)
1 scoop of vanilla whey protein
Tall/small coffee

Directions: mix together and BAM! Creamy, perfectly spiced drink with a kick.

Eat more fruit, drink life!

July 21st, 2016 (actual date written)

After my birthday in January this year, I went on my annual 21-day cleanse. Nothing too crazy. Simply eating very clean-- no alcohol, sugar, or caffeine, and getting plenty of rest along with supplements for 10 days. Doing the cleanse at the start of the new year could not have been more timely. It set me up for success and clarity for 2016. Once the 21 days were complete, I continued with most of the regular protocol. Lemon water first thing in the morning and keeping my eating clean. But let's also be honest, I definitely added back in the caffeine and alcohol. We all know the Showout tag line is WORK HARD, PLAY HARD.

Over the past 7 months I have changed my diet quite a bit. I eat a TON more fruit. On a daily basis I eat the following: small banana, peach, 1 cup of grapes, 1+ cup of strawberries, 1 cup of cherries. I throw in blackberries and blueberries too when they look yummy at the grocery store. Starchy vegetables from beets and butternut squash are also a daily staple in my diet. If you would have looked at my food log last year, there would maybe be one piece of fruit and ALLLLLL the protein and fat. Now my diet typically consists of 50% carbs, 20% fat, and 30% protein. A major shift from a year ago!

I am still as social as I was 7 months ago or maybe even more! My go-to drinks are Deep Eddy Lemon or Grapefruit in water, skinny margaritas (no agave or frozens!), and wine. Keeping those drinks clean is huge. Back in January I committed to no more frozen ritas and chips when going out to eat. This minor change had a profound impact on my body composition. It goes hand in hand with the Slight Edge philosophy. It's easy to do, but also just as easy not to do.

I also train less. YES, I train less. I get in my 5 days per week, but the mindset of killing myself every workout is long gone. I recover. I rest. I train hard but not to the point of complete exhaustion every time I step foot in the gym.

I feel so much better! My PCOS is manageable now. I have trimmed up, my clothes fit better, my workouts feel awesome.  I am back to looking and feeling how I did 6 years ago. My skin fold summation dropped 91mm! I have learned that bodies & hormones change over time. What worked before does not mean it will continue to work. Listen to your body. If you feel like what you have been doing is no longer working, then it is time for a change. Who would have thought that doubling my carb intake with a lot more fruit and starchy veggies, removing frozen ritas and chips, and training less would do the trick for me?!

I wake up in a space of gratitude each day and thank God for where I am physically, mentally, emotionally, and thank Him for where He will continue to take me. Stay tuned for more on affirmations and what they have done for me in next week's post.

I am full on living in the space of Eat more fruit, drink life!


February 5th, 2016 (actual date written)

January 19th kicked off my cleanse and today marks the 18th and final day. I went a few days over the time allotted because I figured why not! I have been doing this 15-day Bio-Detox once a year for the past 4 years, and it has been as good for me physically as it is mentally.

The cleanse program is designed to help you detox on a biological level; to cleanse the cells of your body so that they are ready and open to receiving true nutrients. Our bodies have natural detoxification pathways that we are able to tap into with the natural supplements in the Bio-Detox packets to assist with cleansing. This is not one of those cleanses where you juice, eat nothing, and drink fiber packets. It's completely opposite from that. It is a 15-day cellular level detox. You eat as much as you want, BUT only when hungry and at a slow and controlled pace. The slow and controlled is a bit hard for me since I eat all my meals on the go but dinner; however, I did make a conscious effort to sloooooowwww down.

The cleanse is pretty basic. Start the morning with 8oz of warm water with fresh lemon, pink sea salt and a pinch of cayenne pepper. Eat organic grass-fed meats, wild caught fish, pasture raised chicken/eggs, and wild game. Load up on ALLLLL the veggies and include fats from oils, avocado, and olives. Steer clear of nuts. My vegetables included broccoli slawPower Greens, leeks, beets, okra, brussel sprouts, broccoli, mushrooms, green onions, butternut squash, kelpsauerkrautkimchi, artichokes. I ate at least 1 cup of beets per day-- a 1/2 cup 1st thing in the morning with a hard-boiled egg and 1/2 cup post-workout with a hard-boiled egg. Beets are essential in this cleanse because they provide betaine (to protect the liver), cleanse the blood, intestines, and liver. I also included bananas, berries, apples, and grapes if I had a sweet tooth. They are great topped with cinnamon and frozen! Avoid alcohol, caffeine, supplements, and sugar.


It's ok to be selfish. Say No if it does not benefit the bigger picture of where I am going and what I am up to. This time around the cleanse was not about losing weight, but taking 3-weeks to slow down, reflect, and focus on what I need and want for 2016. I have clarity around my goals and what is next for my future. I had a mental shift, and each day I choose to live in a space of gratitude and abundance, which has created new possibilities on a daily basis. It's amazing what can happen when you change your focus. I am more confident in my coaching, training, and business management. I found a church that I am super pumped to start attending regularly. I reconnected with friends I had not seen in a while. I started going back to the Barton Creek Farmers Market. I started Gymnastic Bodies. Needless to say, I am primed and ready to crush 2016! added bonus was I lost 8lbs!

Do you take a time-out once or twice a year to slow down, cleanse, and reset? I challenge you to do this for your mind, body, and soul. I am always here for support along the way.

FOCUS, Ladies

February 26th, 2014 (actual date written)

I have been making some changes in my diet over the past 6 months. Adding back more carbohydrates, specifically from sweet potato, butternut squash, and fruit; while eating less protein and less fat. Above is a picture of my breakfast this morning--> eggs, Longhorn beef/sausage, spinach, sweet potato, green onion, salsa, and avocado (everything was from the Farmers Market too except the avocado). I have been too low carb for way too long. I knew something was not right when everything I used to do was not working.

I was thinking back when I first started doing CrossFit over 5 years ago, and I ate an array of fruit and consumed some sweet potatoes and felt and looked great. Then, my thought process switched to if I ate less carbs, stuck to only greens/low glycemic carbs, and consume lots of protein and fat, I could get even more lean. I mean that is what the research shows. And it worked! Fast forward to 2 years of doing that and it back fired. Adrenal fatigue, not recovering, and gaining weight.

Stephanie, an RD and Trainer with Robb Wolf's crew, wrote an incredible article-- Females, Carbohydrates, and Hormones. You can read the entire article HERE. In a nutshell, she said everything I have been saying while having more research to back it up.

FOCUS LADIES: If you have been eating super clean, on point with your workouts, and still not getting the results you want, then your carbohydrate intake could be a missing piece of the equation when it comes to balancing your female hormones, losing weight, recovering from exercise, supporting your thyroid, boosting your energy, and so much more.

Here I am now with 6 months of adding back some good carbohydrates to my diet and I feel and look better. Clothes that I could not wear last year are fitting again, and my energy is back. I call that a win/win!

Gut Health

“Heal the gut and you heal yourself.” – Gerard E. Mullin, MD


Gut health is all the rage now and for very good reason. If the gastrointestinal tract is out of whack, then a host of other problems start to arise. I experienced this first hand about 5 years ago when my PCOS went haywire. My skin broke out, I was absorbing none of my nutrients (simply look in the toilet and you will know if this is happening to you), I lost my menstrual cycle completely, and I was gaining weight. The first order of business we took care of was my gut health. Who knew that healing the gut could literally help so many other areas in my body start to function properly?!?

Below is what I do on a daily basis to make sure my gut lining is working at it's best, and I'm feeling fabulous every day!

  • 1TB Braggs Apple Cider vinegar in 6oz of warm water, 1/4 tsp pink sea salt, pinch of cayenne pepper, and 2 drops of dōTERRA Lemon essential oil- I drink this 1st thing in the morning.
  • Probiotic: I take 1 daily with breakfast. Currently, I am taking Primal Probiotics, but I also switch it up with hyperbiotics Pro15.
  • Betaine HCL & Pepsin: This right here is the game-changer. I take 2 capsules at every meal, and 1 capsule with snacks.
    • WHY???? Betaine HCL increases the level of hydrochloric acid in the stomach necessary for proper digestion and assimilation of nutrients from food. Normal levels of hydrochloric acid are required for complete digestion of proteins and absorption of amino acids. It’s also required for the extraction of vitamin B12 from our food. Betaine HCL helps to restore the proper acid levels in the stomach and maintain healthy GI function.
  • Sauerkraut: I eat around a 1/2 cup daily to get in my good probiotics via a food source. Make sure the one you buy does NOT have vinegar added to it as this messes with the fermentation process.

If you are someone who has constant bloating and gas after eating, that is not normal. I encourage you to start healing your body from the inside, out, and that starts with the gut. Give this a try and see how it works for you. It takes time to heal so be patience. This is not a quick fix and is also one you will be on for the rest of your life. The only difference is you can titrate the dose down on the Betaine HCL & Pepsin over time as your gut heals. I am here to answer any and all questions you may have to help get that gut back in check!

How to Stay Healthy during Football Season


If you are anything like me, you enjoy tailgating as much as you love football. This time of year is one of my favs! Consistent weekend plans dictated by what football game is showing and where; friends coming to visit to partake in tailgate festivities; reuniting with old college buddies. It is all so fun!

However, with all the entertainment comes endless opportunities to let nutrition and fitness fall by the wayside. I am here to show you that you can have your “cake and eat it too.” Below are SHOWtips that will keep you on track during football season all while enjoying life to the fullest.

  • Have healthy snacks on hand always! I love to bring RxBars or Thunderbird bars and maybe some fruit. This way I am not caught in a bind when I get hungry, and there is nothing good to eat in sight.
  • Eat a nutritious, hearty breakfast packed full of protein. This helps with keeping your body satisfied and preventing you from reaching for the dozen cookies and chips & queso at the tailgate.
  • If it works for your schedule, get in a quick 30-60 minute workout the day of to rev up your metabolism. If you live in Austin, then join me next Saturday, 9/9, at 9am for Crush, Fuel, Play!
  • Bring healthy mixers to the tailgate. I keep it simple and drink Deep Eddy Ruby Red or Lemon and simply mix with water and ice. However, if you need some carbonation then use club soda, Fresca, or La Croix and limit all the beer.
  • Walk! I know there are endless ride shares and pedi-cabs floating around but take advantage of using your own two feet and getting in those 10,000+ steps when shimmying from one tailgate to the next.
  • Dance! Football season and tailgating calls for having fun. Get out there and dance the day and night away.

    Are there any other things you do to stay on point during football season?