15 Minute Work Outs for Busy Women

15 Minute Work Outs for Busy Women When it comes to scheduling exercise into your calendar, it can often time feel like shoving a puzzle piece where it doesn’t fit.

Understanding exercise is crucial and quite necessary, it can feel frustrating to struggle with actually finding the time to fit it in.

If carving out an hour to make it to the gym isn’t feasible, there are plenty of ways to fit in a fast workout that still yields results — wherever you are.

Prioritizing a few days a week at the gym and the rest of your workouts at home sounds a lot more doable, does it not?  Take the pressure off and find what works for you and your schedule with these fast workouts for busy people — 15 minutes or less, wherever you are.

  1. Planking

Planking is a great way to get a lot of exercise done in a short amount of time.  When you assume the plank position, you are working out both your arm and your core muscles. While you will only be doing them for a few minutes at a time, you will see the rapid results with this workout.

  1. Burpees

Burpees work well as a kind of cardiovascular exercise that also tones muscles. If you’re not sure what a burpee is, it’s simple to explain, but not quite as effortless to do!  You will want to get down on the ground as if you are going to do pushups, do one, and get back up and jump in the air.  Repeat this for as many reps as you can.

  1. Lunges & Squats

Lunges and squats are both exercises that are very easy to accomplish, and you can get creative with working them into your day.  You can do squats while you brush your teeth morning and night, lunges around the kitchen while dinner is cooking — anytime you are standing still during the day, fit in some squats or lunges to pass the time.

  1. Sworkit App

There are tons of in-home workout apps to choose from, and Sworkit is one that I use and adore.  Customize your own HIIT workout, even choosing how long you have to fit an exercise in, and you’ll get a fantastic workout you can do in the comfort of your own home, customized just for you.

  1. Stairs 

Whether you have them in your house or somewhere nearby in your neighborhood, using a staircase to get in some great cardio is a fantastic idea. Run up the stairs, walk down, and repeat.

Get in as many reps as you can, and you will have a heart-pounding workout in 15-minutes or less.

So no matter what workout you do, make sure you pick one that you know that you are going stick to.

Working out really can be fun if you find some methods that you actually enjoy, rather than dread.

For example, my absolute favorite type of workout at home is Yoga.  I can choose a 15 minute work out or a 1 hour workout depending on my time.  It also gives me a good stretch after days of squash.

What’s your favorite type of workout?  Comment Below!

Are you ready to take your health to the next level?  Join my 12 Day Total transformation today so that you can lose weight, gain energy and have a healthy and happy glow and so much more this summer!

For under $25.00 you can’t go wrong!  Click here and get started today!


Yeast (Candida) Overgrowth- The Secret Factor Behind Your Health’s Demise

Candida Overgrowth, the secret to your health's demise Is your general health deteriorating for no real reason?

Have you blamed it on stress and bad luck?

Well, fortunately, you might have just found an explanation after all.  Yeast (Candida Overgrowth) may be the reason.

Your exhaustion, stress and gastrointestinal issues may be easily blamed on an issue more common than people think.

Candida albicans
Candida albicans are tiny yeast organisms that exist in high numbers throughout your body, though generally don’t cause you any harm.

In fact, Candida yeast actually assists with digestions and nutrient absorption. When there is an overgrowth of this type of yeast  However, then you can begin to experience less-than-ideal symptoms.

Unbalancing The Scale
Candida yeast thrives in unbalanced environments. Similarly, when your brain notices that your body is out of whack, it acts accordingly.

Yeast overgrowth can affect the entire neurological system with its imbalances.  hich leaves you with severe mood disorders such as dramatic mood swings, anxiety and even depression.

You May Feel Extra Sleepy

One of the most insufferable symptoms of Candida overgrowth is the constant fatigue that people feel.

This fatigue is not simply cured by getting an extra few hours of sleep ojr taking an extra rest.

Instead, it can last longer than six months and will eventually prevent you from completely regular daily tasks.  Leaving you with a cloud of chronic exhaustion, joint pain and overall blood fogginess.

More Than an Upset Stomach

Yeast and other bacteria is found in your gut at all times; since they are partly responsible for nutrient absorption and digestion.

However, an overgrowth of Candida affects the efficiency of the digestive system.

In large numbers, Candida breaks down the walls of the digestive tract, allowing toxins.  Such as acetaldehyde (a known carcinogen) to enter the bloodstream.

Similarly, an overgrowth of Candida can increase the chances of leaky gut syndrome.  Which also allows toxins and partially digestive food particles into the bloodstream.

A Toxic Bod
As a result of leaky gut syndrome, Candida yeast has an effect on the liver. When too many toxins are released into the bloodstream via broken down intestinal walls. The liver must work overtime to cleanse these toxins.

As a result, an overloaded liver cannot do the same high-quality job that a regular-working liver can.  Which results in a high number of toxins floating throughout your body.

The Entire Body
The culmination of stress, gastrointestinal issues and an overburdened liver triggers a negative response in the immune system.

This negative response is reflected as chronic inflammation of the entire body.  Including weight gain, skin rashes, brain fog and eventually, autoimmune disease.

These symptoms are severe enough to cause pain.  Prevent the efficiency of regular daily tasks and cause harm to your body in the long run.

But How Did I Get These Yeast Overgrowths?

There are a few lifestyle factors that affect the growth of Candida yeast. The first cause is a poor diet; diets that are high in sugar, acid, fermented foods and alcohol encourage yeast growth. Yeast thrives in high-sugar and acidic environments.

The overuse or misuse of antibiotics is another cause of the overgrowth of yeast. Some antibiotics, or simply the overuse of antibiotics, clear away “good” yeast and allows Candida yeast to prevail.

It is crucial to use antibiotics as directed.  Perhaps try a more natural remedy for infections in the future to reduce the use of antibiotics.

In addition to antibiotics, oral contraceptives or birth control pills also have an effect on the growth of yeast.

Birth control pills allow for an estrogen dominance throughout the body (which simply means that there is more estrogen than progesterone present in the body).  This stimulates Candida growth in other places besides the gut.

Lastly, Candida growth is encouraged by stress. If your body’s mental health is out of balance and your body is under great stress, then this could result in a Candida yeast overgrowth.

Unfortunately, the imbalance or disturbance in the gut and the rest of your body can affect your brain’s proper capacity. Therefore leaving your body in a constant cycle of stress and yeast growth.

How Can I Prevent Candida Overgrowth?

Though the overgrowth of Candida yeast running rampant in your body may seem severely inconvenient.  There are several ways to reduce the risk of developing an overgrowth.

Consuming probiotics in the form of food or in supplements may help to increase the number of “good bacteria”.  As well as discourage more growth of this “bad” bacteria.

The most important way to decrease the amount of Candida in your body is simply to clean up your diet.

Improving your diet means ridding your meals of acidic foods and beverages.  Consuming lots of green vegetables, consuming less starch and sugar and drinking plenty of water.

Eliminating or reducing alcohol consumption is also largely beneficial to your gut health.


 Is This The Cause Of All Your Health Problems?

5 Signs You’re Suffering From Candida Overgrowth – And What You Can Do About It

10 Signs You Have Candida Overgrowth & What To Do About It

9 Candida Symptoms & 3 Steps To Treat Them

Candida & Oral Contraceptives

Kamut Pasta Mediterranean Tuna Salad

Fresh and Healthy Salad for this Summer

I love eating healthy salads in the summer.  You can make this vegetarian or vegan (by skipping the tuna and feta) and you can choose your choice of healthy oils.

I love getting creative in the kitchen so go ahead and make this your own.  Enjoy this delicious and nutritious perfect summer salad!

What’s needed?

1 Bunch of Kale chopped

1 Tbsp Parsley chopped

¼ tsp black pepper

¼ Tsp pink Himalayan sea salt

1 Tsp Dijon mustard

1 Clove garlic minced

3 Tablespoons fresh lemon

¼ Cup Grape Seed Oil or Olive Oil (or your choice)

2 Cups cooked Kamut Pasta (or your choice)

1 Vine Tomato (or a pint of grape tomatoes halved)

½ Yellow pepper (or your choice)

1/3 Cup diced red onions

1/3 Cup Kalamata Olives (halved)

½ Cup cubed cucumber

½ Cup feta cheese (optional)

To make the Vinaigrette

Whisk together the oil, minced, lemon, Dijon mustard, and salt and pepper.  Once mixed thoroughly add in parsley and stir.

Add the remaining veggies, pasta, Tuna (I like Raincoast Global Wild Shipjack Tuna) and (optional) feta cheese into a big bowl.  Poor the vinaigrette on top, toss salad and enjoy!

Want to make it even healthier, add some chia seeds and make it a super-food salad! 

If you really want the flavours to pop, chill for an hour in the fridge first before serving.

This is just one of the amazing recipes you can enjoy if you join my 12 Day Total Transformation.  Check out more on this program by clicking here!

How to make cooking easy all week long

Make cooking for the week a breeze with these simple steps. Leftovers are awesome! Click to learn more! Are you a leftover eater?

I know a lot of people don’t love eating leftovers because they don’t want to eat the same meal twice.

But leftovers don’t have to be the same meal you’ve eaten previously

Leftovers can come from a cooking marathon Sunday, where you whip up your meals for the week in one single cooking session.

Fill your oven with loads of veggies and create separate meals out of them.

For example, roasted vegetables can accompany blackened fish as a side item one meal, can be turned into veggie tacos for another meal, and can turn into a stir-fry for a third meal.

Your time is precious, and batch cooking will work wonders for your healthy eating habits and your schedule.

What gets you out of your head?

Change your mindset with this simple tip, click to find out more! I don’t think there’s a person on the planet that doesn’t struggle with some form of overthinking & not slowing down mentally.

Whether it be the culture we live in, the demands of everyday life, or the constant state of “on” that we have learned to accept as normal… It feels incredibly uncomfortable and almost impossible to slow down mentally and relax.


Meditation feels like the tallest mountain, because slowing down your mind, even for a few minutes, feels like an impossibility.

What helps get you out of your head?

Is there something you’ve learned to do to snap out of the mind cycle and relax for a bit?

Starting here is the first step in learning how to move toward meditation. You don’t have to jump in head first to mastering meditation.   Ditch those overwhelmed feelings and let’s learn how to gain more control over where our mind goes first. You can do this slowly everyday.

I like taking time in the morning or before bed to fill my head with new thoughts! Think about “how” YOU want to feel, don’t focus on how you don’t want to feel and start meditating on the good stuff!

Even a few minutes a day of calming our mind, focusing on how we want to feel is a great place to start.

Need more tips on meditation?  In my 12 Day transformation there is a whole section on Meditation.  Check it out here and get started today!

Cookout food Ideas That Aren’t Hotdogs or Hamburgers


How to make a summer cookout food healthy and delicious that everyone will love!

One of the best parts of summertime is gathering outside with your friends and family to enjoy delicious food and conversation.

The fireflies, warm, dewy air and longer days are the perfect equation for gathering to experience the essence of summer.

Cookouts are a staple of summertime, but if you’re trying to eat healthy, you may be left munching on the veggie tray as everyone else fills their plate with hotdogs and coleslaw.

You don’t have to be stuck with just the veggie tray.  There are numerous healthy options to choose from during the summer cookout months, so you there’s no need to be left out of the fun or go home hungry.

Here are a few of my summer cookout food staples…
  1. Veggie Burgers

Whether you make them from scratch or buy them premade, veggie burgers give you that summer BBQ feel, while avoiding the red meat.

These taste great if you put them on a whole grain bun, or even a lettuce wrap if you are gluten sensitive.

Dress it with the typical toppings and condiments, and you won’t even notice the difference.  Delicious!

  1. Cauliflower Mashed Potatoes

We all love mashed potatoes, but many don’t like the calories or nutrient profiles of potatoes.

You can now get the texture and love of this summertime favorite, for far fewer calories with some mashed cauliflower.

Just add some garlic and olive oil for a delicious flavor profile that mimics the real deal.

  1. Sweet Potato “fries”

The perfect companion for your veggie burger!

Skip the regular french fries and lean towards the healthier option — how about some baked sweet potato ‘fries?’

They have a higher nutrient profile, and since you are baking them, fewer calories!  You can even toss them on the grill for a crispy option to sweet potato fries.

  1. Shish Kabobs

Shish kabobs taste great during the summer.

Adding zucchini, squash, red onion and mushrooms make this a deliciously healthy and easy to hold meal.

If you desire animal protein for your shish kabobs, try tossing some organic chicken or wild caught shrimp in between your veggie layers.

Drizzle your favorite BBQ sauce on, and you’ve got yourself a delicious and healthy meal.

Eating healthy through the summer months does not have to be hard.  With just a few minor adjustments, you can turn pretty much any dish into a delicious and healthy meal without skimping out on the flavor at all!

So give these a try at your next BBQ, you will not be the only one who enjoys these dishes.

In my 12 Day Total Transformation program I have over 90 awesome recipes. Many of which would be awesome at your next summer cookout.  Check out the program here!

Here’s to an awesome summer!  

The serving size secret you must know

The serving size secret you must know

Quick Quiz:How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?

Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.

Can YOU Eat Just One?

Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?

Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

The Perils of Supersizing

Eating too much food in one sitting is hard on your body. Here’s why:

  • Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
  • A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
  • Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
  • When your blood sugar levels finally plummet, furthermore you experience wicked cravings for more food—specifically simple carbs or sweets.
  • Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.
5 Tips to Kick Portion Distortion
  1. Don’t over order – above all, go for salads, soups, and appetizers, which are typically more reasonably sized than entrees. Ask for  smaller portions!
  2. Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
  3. Chew well to aid digestion because you will give your brain time to register you’re full before you overeat.
  4. Get enough water. Often we mistake thirst for hunger.
  5. Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.

Are you curious about how easy-to-make changes (such as chewing your food more thoroughly) can make a big difference in your health? Would you like help in making healthier food choices? Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about!

Quick Portable Summer Snack Ideas

Healthy summer snacks to stay fit this summer

Leave the chips in the store, try these instead!

Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy.

Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.

For good reason, these summer months are what memories are made of and what your children look forward to as they dredge through the cold winter months. But a lot of time outside can leave less time in the kitchen, which is precisely why I commit to choosing a few simple, healthy snacks for the kids (and myself) as we are out and about, and rotate them through the season.

Healthy eating doesn’t have to be complicated, and a quick snack doesn’t have to be a bag of potato chips. It can be much, much more delicious…

Here are a few of my favorites: 

Fruit Kabobs. Slide any of your favorite fruits on a kabob stick, and you’ve got a portable snack with no guilt. Some delicious fruit in season during summer include: blackberries, cherries, strawberries, and melons. All of these are excellent choices for fruit kabobs

Apple Donut. No, not really a donut (sorry) — but it’s quite delicious. Slice apples into rounds that resemble a donut and top with your favorite nut butter. You can even make a sandwich out of it by putting the nut butter between two slices of apple rounds.

Cucumber Rolls. Thinly slice cucumbers into long slices that you can then use to roll toppings inside. Use toppings such as tuna salad, cherry tomatoes, guacamole, whatever your heart desires. These are great little bite-sized snacks for when hunger strikes.
Granola Bites. There are an endless amount of energy ball recipes you can choose from. They typically involve almond butter, raw cacao powder, granola, and dates.
It’s not quite that simple, but the energyballs are a perfect little snack to carry along, and with the cacao in it, it tastes like an absolute treat. Two or three energy bites later, and you’re most certain to be tied over until dinner.

Celery, Nut butter & Grapes. An oldie but a goodie. You can bring along celery sticks with almond butter on the side for dipping, or you can fill the inside of your celery stick with almond butter and chopped grapes. It’s always a crowd pleaser.

Prepare, prepare prepare!

Preparation is the biggest factor in eating healthy, in my opinion. If you have healthy food around (and the absence of junk food), you’ll make healthy decisions.

Setting yourself up for success is the biggest gift you can give yourself and your family, so make a plan each week of what healthy snacks (and meals) you’ll have ready for a moments notice, and enjoy your time living and enjoying your life!

Do you want to enjoy even more great recipes?  Get simple tips to make eating healthier a breeze? Be supported every step of the way?  YES?  Check out my 12 Day Total Transformation, this is one easy program not to be missed!  Questions, feel free to message me anytime, I am here to help!
To your health, Kelly!

You want it? Make it happen!

Get clear on what you want, set intentions, do something daily and really fuel your desires

Two friends are chatting about their diets…

The first one says, “I want to be healthy and feel great.” The second one
says, “I intend to be healthy and feel great.”

Which one do you think is going to get healthy and feel great? Yep—the one who intends it.

Wanting is simply wishing you can have or do a particular thing it. Intending means you’re committed to achieving
something by making a plan for success—and sticking to it!

The Fuel for Desired Results

The key to intention is action – try this to build your intention muscle:

 Get clear on what you want. Create a vision board by gathering images and words that pertain to your goal,

and gluing them onto a large piece of construction paper. Hang the collage in a spot where you’ll see it often. (Or, you can use an online service like Pinterest to create a digital vision board.)

 Do something to make your desire happen. Let’s say you want to eat four servings of vegetables a day.

Your first action may be to go to a farmers’ market and purchase a few veggies you can cook for dinner.

 Celebrate your achievement! Don’t forget to congratulate yourself for meeting your goal.

How to Have a Great Day… Every Day!

Did you know that you can even set an intention to have a great day?
Rather than diving into your morning and hoping you’ll achieve your day’s big goal, why not take a moment and set yourself up for success?

Try this “Setting An Intention to Succeed” exercise used by professional athletes, speakers, politicians, and performers:

 Upon waking, lie in bed and think about what you have planned for your day (or, find a quiet spot to sit and

 Think about your desired outcome. Take a deep breath and visualize yourself succeeding.

 Replay your success several times in your mind.

 Next, add other senses, including sounds, smells, and touch.

For instance, as you replay your success, you now also hear the director offering you the gig, or you feel the physical sensation of your finger hitting the “send” button on your latest assignment.

 Lastly, replay the scene again, adding emotions. Feel your elation at getting the part, or your pride at finally finishing your work. You can perform An Intention to Succeed, throughout the day as desired.

Do you intend to lose weight, eat healthy, and feel fantastic? Make a plan to succeed by getting the support you need!

As a Health Coach, I specialize in helping people make their own healthy changes. Ready to get started?

Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!