Free Printable Wellness Journal

ditch your sugar cravings
ditch your sugar cravings

The success of reaching your health goals is through your daily habit. It can be hard to start a new healthy habit. Now, it is even easier to keep track with this free printable wellness journal.


If you change your daily habits, you can change your life!!

Based on a recent study, on average it takes more than 2 months before a new behavior becomes automatic โ€” 66 days to be exact.

There is no reason to get down on yourself if you have tried to make a healthy change before and it didn’t become a habit.

The secret to reaching your goals is by making 1% changes that you can KEEP long term. For example, taking an afternoon walk, remembering your daily vitamins, going to bed 30 minutes earlier. read more

5 Superfood Recipes for the Whole Family

Well hey there, Mama!

If you are reading this in the spring of 2020, I bet you can relate to this:

I feel like there is this blur between all the days and it’s hard to know what day it is… just to be clear it is Sun-mon-nes-day. 

With our schedules turned upside down, sometimes it is easy to loose track of not only what day it is, but even things that are important to us – like our health. 

I’m a busy mom of three kids… working at home… and homeschooling… so I know that having a clear idea of what really matters most to me is the only way anything gets done.ย  read more

The Busy Mom’s Guide to Intermittent Fasting


Intermittent fasting has become a popular tool to help your body stay in ketosis (or fat burning mode) longer by going several hours without eating.

The Keto Diet and Intermittent Fasting

About 3 years ago, I started learning more about the keto diet and how eating super low carb (20 carbs a day or less) could have its health benefits.

But to be honest, I was very skeptical.

There was a lot of mixed information on the keto diet and intermittent fasting, but some studies really stood out to me and caught my attention that this was at least something I wanted to look further into myself. read more

How to Make Instant Keto Coffee

How to Make Instant Keto Coffee
How to Make Instant Keto Coffee

Since we launched our brand new weight loss coffee, I have been getting a lot of questions about how to make it and how it tastes… and how it works! Watch these videos and see how I make instant keto coffee and how it helps me reach my goals!

When we first launched our keto coffee, I honestly was really nervous to try it…

See, I had tried a homemade bullet proof coffee recipe at home a few times and… I didn’t like it.

The oil separated and it really tasted like I was drinking a stick of butter… not a creamy coffee like I really wanted. read more

7 Ways to Keep Your Lungs Healthy

Boost Your Immunity
Boost Your Immunity

What are you doing to keep your lungs healthy?

7 Ways to Keep Your Lungs Healthy

Here are 7 tips to optimize your lung health:

Conscious Nose breathing โ€” Did you know that our nose acts like a filter for our body? Be thoughtful of how you are breathing… Do you breathe through your mouth instead of your nose? Research suggests that mouth breathing can decrease lung function and contribute to allergies.

Put into Practice: Learn how to breathe through your nose.


Pay attention to posture โ€” I’m probably the worst at this myself… But what I learned was when you slouch, your lungs are being compressed, which can decrease the volume of air you take in, lead to shallow breathing, and loss of lung function. So I’m trying my best to sit tall and breath deeply.  read more

What is the Difference Between Skinny Brew and Keto Coffee

Since we launched our brand new weight loss coffee, I have been getting a lot of questions about the difference between the two…. so what is the difference between Skinny Brew and Keto Coffee?

Let’s dive in!

I started drinking Keto Coffee myself when we first launched it and I LOVED that is was a simple way for a busy mom like me to start my day with healthy fats, healthy protein from collagen, and the natural energy from coffee.

All I needed to do was heat up some water and mix it up with my mini frother and I was good to go for hours! read more

Tighten Your Tummy in Minutes

If you could TIGHTEN your tummy in just 45 minutes… would you want to try it?ย 

Six years ago, When a friend of mine first shared how she had tightened her skin without surgery…. and with an at home skin treatment.

I thought โ€œThis is what I need!โ€

I had just had my second baby and believe me… My skin showed it!

So, I decided to try what she was using for myself.

When I put on the body applicator, I got excited. The botanicals and essential oils felt invigorating. My stomach felt tingly!

It was working!

After 45 minutes, I took it off and could already see definition I hadnโ€™t seen in years! read more

Keto Chicken Shake & Bake Copy Cat Recipe

Keto Shake and Bake Chicken Recipe

I love easy dinners that my whole family can enjoy!

When you are trying to eat healthy, sometimes it is hard to think of meals that even picky eaters will ask for seconds of.

I knew that I wanted an easy chicken tender recipe that I could bake, but had a tasty batter that was keto friendly!

This is what I came up with!

On the plus side… I felt like making the batter and shaking the chicken to cover it in a bag made for easy clean up too. Win win for moms everywhere!


Keto Friendly Shake and Bake Chicken Copy Cat Recipe


2 cups pork rinds crushed
1/2 cup almond flour (or coconut flour)
1/2 cup parmesan cheese
1 tbsp garlic powder
1 tbsp parsley
Salt and Pepper
1 1/2 pounds chicken tenders
2 eggs
2 tablespoons heavy cream or mayonnaise read more

Keto Cheesy Bread

If there was one thing that I was just CRUSHED to have to potentially give up was bread… can you relate?

Because going Keto means giving up somethings you really love.

But thankfully, there’s hope for us bread lovers!

If you don’t know my story, I had to completely change the way I ate when I developed gestational diabetes with my first pregnancy (that was 9 years ago!)

I was eating healthy… but I was eating a lot of CARBS…. and that was leading to cravings, crashes, and high blood sugar. read more

3 Reasons We Get Sick in the Winter

3 Reason Why We Get Sick in the Winter
3 Reason Why We Get Sick in the Winter

We woke up and saw frost on the ground this morning… so we are in the midst of winter weather right now… and I don’t know about you, but it seems like everyone is getting sick around us.


I don’t know if you have already been sick… but changes in the weather and difference seasons can also mean more sickness.

What I like to do is be proactive and do things that help boost my immune system so that I can avoid getting sick altogether.

You may be doing certain things that make you more susceptible to getting sick – Maybe some of these are things you may not even be thinking about! read more