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Everything listed under: Protein Shakes

  • Protein Bars, Protein Shakes, Smoothies, Juices - Which Is Optimal?

    Protein Bars, Protein Shakes, Smoothies, Juices- Which Is Optimal?


    I’m sure you know by now that if you want to start eating healthier, you have to eat a small meal with healthy carbs, protein, vegetables and healthy fats every 3-4 hours.

    Well, with how busy life is these days, it’s kind of hard to cook that many meals every day, isn’t it?

    And then you hear about all these people who just drink juices all day, smoothies, some eat 2 protein bars, a shake and one meal. It just goes on and on and on.

    So, what is the most optimal choice if you want to lose fat and gain lean and toned muscle so that you look fit, lean and feminine?

    I guess it depends on your lifestyle, your likes, dislikes, your work schedule, etc.

    But first let me tell you that nothing, I mean, nothing will beat FOOD!

    Food should always be your number ONE choice.

    Here is the order in which I would choose:

    1. Food
    2. Protein Shake
    3. Protein Bar

    No matter how healthy the “Protein Bar” or “Protein Shake” can be, you will get your biggest bang for your buck with food. Remember that food is THERMIC. It takes your body a lot of work to break down and digest it, so it actually burns a ton of calories just by eating it.

    I will discuss my favorite options when having to eat a protein bar or shake but lets dig deeper first.

    You don’t get the same “thermic” effect out of eating a protein bar or a protein shake as you do with food. You also don’t get the nutrients that you get from food from PROCESSED foods like bars and shakes. I mean, there is a ton of work that has to be done to get food into a protein bar and shake. A lot of breaking down and adding in order to make real food into shakes and bars.

    So if what you want is to lose weight and get leaner……. Food is the way to go.

    Now, I do understand that life is crazy busy most of the time and that you may not have the time to either cook the food or eat it. You may be super busy at work and not even have time to sit down to eat a full meal every 3 hours.

    But, there is always a way around it.

    I have had clients that work 15 hours a day 6 days a week, and they have been able to pull it off. If they can, you can too.

    And listen, I am a pretty good testimony that you can make it happen.

    As a working mom, I have a pretty crazy schedule myself.

    Even with a toddler and a newborn, I made time to cook and eat. Even those sleepless nights when I was nursing, burping and changing diapers all day and night long as well as chasing a toddler around, running a booming business, training clients and keeping my house in order without my husband wanting to divorce me is a pretty huge job itself.

    But never did I ever stop cooking or eating.


    Because I made it a priority!

    Did I have the “extra” time to be cooking?

    Not really, but I made it!

    I knew how much of an impact eating healthy was going to have on my energy level and body so I made it a priority. I put meal planning, grocery shopping and cooking into my schedule.
    Yes, that means I actually scheduled it in my calendar. And I do it on a recurring basis. That is the same days and times every week. Only by doing things on a recurring basis will you get into the “HABIT” of doing things like this and only then does it become a “LIFESTYLE”.

    I always prefer food over a bar or shake or juice.

    Not only because its more nutritious and thermic but because it fills me up more. If I have a protein shake/smoothie or juice, I’m literally hungry an hour later and I end up eating food anyways and it’s usually nothing really great. It just doesn’t hold me over the full 3 hours. So spend the next 2 hours hungry, counting the minutes until I can eat again.

    Truthfully, that is no way to spend a day.

    Don’t tell me you don’t do it! LOL

    A protein bar fills me up a little more than a shake or juice, but I still get hungry about 1 ½-2 hours later. At which point again, I “pick” at food, because I feel like its not really time to eat a full meal so I don’t want to eat again but I’m hungry so I want to shove something in my mouth, so this usually tends to not end well either.
    With both of these options, I end up eating more than if I just ate a full meal. So I have realized that I do so much better and can eat so much cleaner without having to feel hungry by just eating REAL FOOD.

    It fills me up, makes me feel satisfied, makes me happy and that’s just it.

    If it makes me happy then I can be consistent with it. If it doesn’t, I don’t stick to it.

    Sound familiar?

    So what I do and what I teach my clients to do is to make EXTRA of whatever meal you are cooking for the day. So if you would normally cook 4 pieces of chicken for dinner, I would cook 8-10. This would give me and my family some left over’s for the next day for lunch as well as a few extra meals for snacks.

    For example, I could have some left over chicken chopped up with tomatoes, avocado and a drizzle of balsamic glaze for a snack.

    Its already cooked, I just have to put it away in a container when I’m cleaning up dinner. This way, I have a snack ready for the next day.

    I also, take one day of the week and take 30 minutes or so and make some healthy snacks. I will usually go into My Pinterest Page and find a healthy baked snack that I like and I make a batch or 2. This will take the place of grabbing a protein bar or shake when on the go.

    It’s easy to eat left over’s when you are at home or in an office, but when on the go, it’s healthy pre-made snacks like these that you can grab and go. And way healthier than any protein bar or shake.

    You would be surprised the amount of time you could make if you organized yourself and if you scheduled some time for meal planning, grocery shopping and prepping, and cooking.

    I have a client who is very busy. She owns her own business and she always thought she never had time to cook.

    I challenged her to get up 45 minutes before she had to 2 times a week to cook.

    She did it!

    What she said she never had time to do, now she does. She committed to going to bed an hour earlier and wake up 45 minutes earlier a few times a week and now in those 2 days she cooks meals and snacks for the whole week.

    Pretty amazing huh?

    You can totally do that too.

    You just need the meal plan, the shopping list and the scheduled times to do it all.

    You can use My Pinterest Page to find inspiration for healthy meals and recipes. Just go there and hit FOLLOW ALL so that you can have access to all of it. You can also download a copy of my Eat To Be Fit Healthy Recipes Book and have over 300 of my healthy recipes right at your computer to choose from right now. They are sooooo yummy!

    And listen, if this is all overwhelming for you. And you really just don’t have the time or don’t want to bother or you are still just not sure how to combine the meals, what foods are best for fat burning, etc. Then maybe you would do really great with my Be Fit Moms Program.

    I did all the work for you.

    I made the detailed meal plans fit for losing fat for you weekly. Made you shopping lists in order of ingredients so that you can run through the grocery store in no time. Have all the recipes in order for you to find them for each day. I made sure to pick the best combination of foods that are thermic and will help you burn tons of calories as well as ones that are delicious and easy to make. Because trust me, I know I’m busy, so I assume you are and making quick meals is important to me.

    Maybe after a few months of following the meal plans, you can get an idea of what you should be doing. They really are amazing.

    Now don’t think that I don’t ever eat protein bars and shakes. I do!

    There is a time and place for everything.

    Dales Protein Bars are my favorite.

    They are the closest to eating real food. They are made of 100% natural ingredients as well as they are organic and have no GMO’s. They are also super yummy. But not addicting.

    You see, I also love Quest Bars. I’m actually a sucker for the Chocolate Chip Cookie Dough. OMG, its actually like a drug to me. But I don’t like feeling so addicted to anything in life so I quickly had to stop buying them because I felt the need to eat one every day. And though they are “healthy”, they are not THE BEST CHOICE if you are trying to get leaner. As I said before, it will never give you better results than eating real food.

    So I keep Dales Bars in my freezer and fridge for times where I ran out of healthy snacks that I baked or ran out of left over’s, etc. Sometimes, I need to run out to work or errands or meeting and I can just grab one of those. I just don’t like to make it a habit.

    I do also have Quest Bars sometimes, especially when I go on trips or travel because they don’t’ need to be refrigerated or anything. So before I go hungry by going too many hours without eating when I travel, I rather have a quest bar.

    I also have Quest Bars for when I go to my kids baseball games, outdoor parties, etc. Where maybe my Dales Bar or other baked snack could go bad.

    So you see, there is a time and place for everything.

    Protein Shakes I have pretty much 3-5 times a week post-workout and without missing. I use Prograde because it is high quality and easily absorbed and it tastes great. I also use it a ton to make my healthy baked snacks.
    I have to confess that I recently was totally addicted to Quest Bars, I was basically having one every day. I started to feel and see a difference in my body. So I said, hmmmmm let me stop the bars for a few weeks and see what happens. And low and behold, I dropped a few pounds and felt better again.

    Protein Bars and Shakes can never take the place of food. They will never be better for you than REAL FOOD!

    So make the time, even if you think you don’t have it.

    Sit down with your calendar and see what you can cut out, how you can wake earlier or what not to make about 90-120 minutes a week to cooking.

    It will be totally worth it. You will see a huge difference in your body!

    If you start My Be Fit Moms Program today, then we will be in touch and I will be sending you your first meal plan shortly. I can’t wait for you to see how simple and easy to integrate into your life this is going to be!
    Let’s do it :)

  • Healthy Recipe For Strawberry-Almond Bliss Protein Shake

    I haven't gotten sick of creating yummy protein shake recipes.  What I love about it is that I always have all the ingredients on hand to create them.  All you need is your favorite fruits and buy them frozen and keep them in your freeze all the time. If you want to get ideas on more shakes, I have a ton of protein shakes and smoothie recipes on My Pinterest Board, so check it out.

    Here are a few more great ingredients to keep in your kitchen at all times in order to make protein shakes and smoothies.:

    • Almond Milk
    • Coconut Milk or Creamer
    • Protein Powder
    • Frozen Fruit
    • Chia, Hemp Seeds
    • Walnuts, Almonds, Cashews.
    • Nut Butters
    • Freeze Dried Fruit
    • Oats
    • Veggies (leafy greens especially)
    • Extracts (vanilla, maple, coconut)
    • Shredded coconut

    Today's Strawberry-Almond Bliss Protein Shake is so yummy, you are going to love it. And hey if you can think of any ingredients that would be good to add to this, please go on My Facebook Page and let me know.  You know that I love to hear from you and your ideas.  

    And hey, thank you so much for going on My Facebook and interacting and letting me know how much you are loving the shakes and other recipes.

    By the way, there are tons of ways that you can get more protein in by using protein powder in recipes.  A great one is My Mocha-Almond Protein Pudding from My Eat To Be Fit Healthy Recipes Book.  So yum, you are going to lick your fingers.

    Strawberry-Almond Bliss Protein Shake


    1/4 cup frozen strawberries

    1/4 cup oats( I use Bobs Red Mill Gluten-Free)

    1 scoop Vanilla protein powder (I use BB3 Formula 1)

    1 cup almond milk

    1/2 tbsp almond butter


    Place all ingredients in the blender and enjoy cold.

    Remember to drink your protein shakes after your workouts, which by the way if you didn't try this weeks workout from My YouTube Channel, you are crazy.  It works all our trouble areas, Muffin Tops, Belly, Butt, and more......... Try it today, it takes minutes and then indulge in this Strawberry Almond Bliss.....what a great day :)

  • Healthy Recipe For Triple Berry Protein Shake

    By now you know that I am a firm believer in having a post-workout shake.  So I hope you have been using all the yummy and healthy recipes of Shakes and Smoothies on My Pinterest Boards because if you are not taking advantage of those, you are crazy.

    Anyhow, I love to have these shakes post-workout also, because its the best time to have fruit.  Your body is replenished super fast with the simple sugars from the fruit so you replenish the glycogen stores that were depleted from the workout much faster.  So best time to have some fruit is post-workout and what better way than in a delicious and refreshing protein smoothie.

    By the way did you try the workout that I posted of My Facebook Page this week?  Its awesome, you have to try it. Its the LIFT THE BUTT UP WORKOUT, you can also get it on my YouTube Channel along with tons of other fat loss workouts.

    Todays healthy recipe is awesome because not only is it super tasty but its very healthy.  It basically just has tons of different berries which are by the way incredibly good for you.  This one should be at the top of your list.

    Here are 2 great Health Benefits of Berries:

    • Incredibly high in antioxidants which helps protect us from free radicals that cause tons of disease.
    • Slow the aging process (how awesome is that).

    I had this Triple Berry Shake yesterday after my workout and enjoyed it so much.  Then I went home for a healthy snack about an hour later.  I had a vegetarian meal.... My Eggplant and Goat Cheese recipe from My Eat To Be Fit Healthy Recipes Book.  Its so good that I don't even miss the protein.  Yeah..... thats a bid deal coming from me.  The roasted eggplant gets so golden and sweet its like candy, I love it.  And you would love it too, along with the 300 other yummy and healthy recipes from my book.  

    Ok, enough about food, here is the recipe for the Triple Berry Shake.

    Triple Berry Protein Shake


    1 cup almond milk + water to desired texture

    1 scoop vanilla protein powder, (I use Prograde)

    2 tbsp each of frozen raspberries, strawberries and blueberries

    1 tbsp chia seeds


    Blend all ingredients together and serve cold.

    What would you add to this protein shake to make it better?  I love to hear from you, and I love knowing what your favorite flavors are.  Let me know what you would add to this.

  • Healthy Recipe For Mocha Banana Split Protein Shake

    I love coffee and chocolate, those are my indulgences.  So what better way to enjoy a good post-workout protein shake than with the flavors of coffee and chocolate.  Now add in some bananas and you got yourself one crazy good banana split.  Lol, ok maybe not exactly but very close.

    This protein shake recipe is so good that I even like to have it as a healthy snack in the afternoon when I feel like having a cup of coffee and a dessert.  It takes care of both cravings, what could be better?  But when I don't have a shake for a snack, I love to have My from My Eat To Be Fit Healthy Recipes Book, its DIVINE!

    I love adding bananas to protein shakes and smoothies.  Not only does it add great sweet flavor, but I freeze them and it gives the smoothies a great consistency.  And thats not all, check out some of the health benefits of bananas.

    Health Benefits of Bananas

    • Helps improve MOOD (high in Tryptophan an amino acid called the "mood enhancing protein".
    • High in Vitamin B6 (good for blood and immune health).
    • Good for your heart, nerves and bones because of potassium.
    • High in Fiber.

    Ok, so most people freak out because of the sugar in a banana, but seriously it only has 14 grams in a banana and I usually use 1/4 of a banana so what are you getting an extra 3 grams of sugar?  Big deal, worry about the cookies, cake, crackers, and alcohol you consume, not a few grams of sugar that has so many more benefits to you.

    Here is the yummy recipe, I'm starting to have a pretty good collection of coffee flavor protein shake, you have to check them out on My Pinterest Boards.  

    And hey, if there are any flavors you would like me to make a shake with, please go to My Facebook Page and let me know.  I always answer back. By the way, check out what people are saying on Facebook about my recipes.

    Ok, try this after your workout this week, I bet you will love it as much as I did.  And hey, if you didn't try my Butt & Inner Thigh Workout that I posted on My YouTube Channel this week, you have to try it.  You will love the results and the feeling when you sit down (LOL).

    Mocha Banana Split


    1 cup almond milk

    1/4 frozen banana

    1/4 tsp instant coffee

    1 scoop chocolate protein powder (I use PROGRADE)

    sprinkle of sliced almonds


    Blend all ingredients and enjoy cold.

    I hope you enjoy this yummy protein shake.  And if you have any ideas on how we can make this shake better, please comment here or on Facebook.  

  • Recipe For A Protein Shake That Helps Burn Fat

    Anything that helps BURN FAT.......  I'm all over it!

    Especially if its some sort of FOOD! LOL

    Today, I have a deelish protein shake that is not only yummy, but yes, it helps BURN FAT.  Its because it has shredded coconut and it helps burn fat.   Shredded coconut has tons of benefits, check it out.  And though some foods can help you burn fat, EXERCISE helps you BURN TONS OF FAT.  

    By the way, thanks to all My YouTube Subscribers for trying out all the WORKOUTS.  I love getting your feedback on there.  So far, the most viewed recently has been the CELLULITE FIGHTING BUTT WORKOUT.  I knew you were going to love that one.  Hey, if you haven't SUBSCRIBED yet, make sure you do so that you can get FREE ACCESS to all my workouts.

    Oh, and you know what else adding shredded coconut would be amazing in?

    My "Fabulous Pancakes" from My Eat To Be Fit Healthy Recipes Book.  They are cinnamony and delicious as they are but since coconut is so good for you and tasty, it would make these pancakes even more yum.  These pancakes are one of my favorite breakfast dishes.  They are right up there with the Blueberry Pancakes I told you about yesterday.

    Health Benefits of Shredded Coconut:

    • The fats in shredded coconuts travel faster to the liver for immediate oxidation (burn), so it increase fat burn and metabolic rate.
    • Anti-bacterial and anti-viral properties, which help fight infections.
    • Good for the heart.

    Ok, let me give you this recipe already, but you better try it. I promise you won't regret it, its great for a post workout shake.  Its really yummy, and its chocolate.  Almost as good as my favorite Protein Shake Recipe for Nutty Choco-Nana Shake.  If you want that recipe too, its on My Pinterest Board For Shakes and Smoothies.

    Recipe For A Protein Shake That Burns Fat


    1 cup coconut milk

    1 scoop chocolate protein powder (I use Prograde)

    1 tbsp shredded coconut

    1/4 cup plain greek yogurt

    1/4 cup gluten-free oats


    Blend all ingredients and enjoy cold!

    If there is any ingredients you would like to see in a shake or smoothie, go to My Facebook Page and let me know.  I always answer back to my fans so REQUEST AWAY my friends.

  • Healthy Recipe For Nutty Berry Protein Smoothie

    There are so many Smoothie/Yogurt/Shakes Places around theses days.  

    I never stop at them because I feel like they add all this stuff that doesn't really need to be added to it.  Plus why spend $6-$8 on a smoothie when I can make it at home in seconds with my little cup blender. Which by the way the Tropicana Protein Shake I posted on My Facebook Page last week was DIVINE and so many people told me they tried it and loved it.  Check this out:

    Today I came home from the gym after a few clients and a hard workout, craving a protein shake....  I know, I can't believe it myself.  You know I hate to waste calories on a drink and would much rather EAT.  But these shakes have been so yum that I have actually been craving them.  And its so important to have a post-workout shake.   If you haven't gotten all the shakes recipes, go to My Pinterest, there is a whole BOARD dedicated to just Healthy and Yummy Protein Shakes and Smoothies.

    I used a bunch of berries because they are so good for you.

    Health Benefits of Berries

    • Loaded with Fiber: helps food run through digestive track.  Helps burn calories.
    • High in Antioxidants which protects body against free radicals.
    • Helps reduce inflammation.

    Don't you love my 

    f you don't have one, you should invest in one, they are like $15.  They are the best.  Quick and easy clean up.

    Ok enough of this.  Here is the recipe:

    Healthy Recipe For Nutty Berry Protein Smoothie


    1 scoop vanilla protein powder(I use BB3 Formula 1)

    3 frozen strawberries

    1/4 cup frozen blueberries

    1/4 frozen banana

    1 cup almond milk

    1/2 tbsp almond butter

    water to taste


    Blend all ingredients and enjoy cold.

    You are going to love this nutty berry shake its so delicious and refreshing.  It almost feels like you are eating a berry ice-cream with nuts on it.  So deelish!  You have to try it.  And if you do, make sure yo go back on to My Facebook and tell me what you think.

    And if you would rather eat a snack instead of a shake, check out my Blueberry Bodybuilder Blintzes from My Eat To Be Fit Healthy Recipes Book.  They are to die for!

    P.S.  If you have a request of flavors, fruits or a particular shake or smoothie or ice cream you would like to see me make in a healthy shake, please go on My Facebook and let me know. I love taking requests.


  • Healthy Recipe For Tropicana Protein Shake

    My family drinks JUICE every day.  Growing up we always had this juice that I loved by Tropicana.  It was PINEAPPLE, BANANAS AND STRAWBERRIES.  It was so yum and I used to drink it all the time until I started getting into fitness and realized that what we drink has calories too.  LOL.  yeah back in the day I used to think that you could drink whatever you wanted and it wouldn't affect your weight loss or gain!

    Boy was I mistaken.  And I don't know about you but I would much rather eat a few chocolate chip cookies than drink my calories and sugar in a drink.

    Well since you know that I hate to feel deprived, I have come up with a way to enjoy the Tropicana Flavors in a nice refreshing and healthy protein smoothie, and it is sooo good.  Tastes just like the juice, actually...... better!

    And even better check out the health benefits of pineapple which is in this protein shake, its amazing.

    Health Benefits of Pineapple

    • High in Bromelain which is anti-inflammatory properties.
    • High in Manganese and Vitamin B1 which are important in Energy Production.
    • Good source of Vitamin C which helps protect your body against free radicals.

    This one is right up there with one of my favorite protein shake recipes from My Pinterest Boards.....Chocolate Berry Goodness

    You have to try this shake after my Cellulite Fighting Booty Workout that I posted on My YouTube Channel on Monday.  You are going to love the exercises and moves in this workout.  Remember its always best to have a protein shake like this after a great workout.

    Tropicana Protein Shake


    1 cup almond milk plus water to taste

    1/4 cup frozen pineapple chunks

    1/4 cup frozen strawberries

    1/4 frozen banana

    1 tbsp chia seeds

    1 scoop vanilla BB3 Formula 1 (I use BB3 Formula 1)


    Blend all ingredients and enjoy nice and cold.

    Yummmm, this healthy recipe for a great fruity smoothie is to die for. You have to try it.  And make sure you go to My Facebook Page and let me know what you thought about it.

    There are tons of great healthy recipes for healthy snacks also in My Eat To Be Fit healthy recipes book that you will love like, my Sun-Dried Tomato Hummus, so yummy with crunchy veggies.

  • Healthy Recipe For Coconut-Mango Protein Shake

    The hot summer here in South Florida makes me feel like drinking a cold fruity protein shake almost every day.  I guess that's why I have come up with so many delicious and healthy protein smoothies in the last few months.  Have you tried them?  They are all on My Pinterest Boards. There is actually an entire board just dedicated to Protein Shakes and Smoothies.  Click here to check it out:  Protein Shakes/Smoothies on Pinterest.

    Today's protein shake is so yummy, its made with mango which I don't normally eat but I saw it at the grocery store and my mouth started, this happens to me a lot when I see food.

    By the way check out some of the health benefits of mango's.

    Health Benefits of Mango:

    • Contains elements that aid and ease DIGESTION.
    • Contains Vitamin E which helps increase Sex Drive (ladies especially mommies, you know you need this, lol).
    • Contains Glutamine Acid which helps boos memory
    • High level of fiber and Vitamin C helps reduce "bad" cholesterol

    Oh my gosh, I just thought about a recipe that would be amazing with a little mango..........  My Chunky Salsa from My Eat To Be Fit Healthy Recipes Book.  Yum, adding a little chopped up mango to it would be divine to add on top of a piece of chicken or fish.  I think thats what I am going to have for dinner tonight!  I'm so excited!

    Remember, the best time to have a fruity and yummy protein shake like this is after a great workout.  Maybe one like the crazy good ABS & CARDIO Workout that I posted this week.  If you didn't try it, you are NUTS.  You have to try this one.  Its one of the best ABS Workout I have posted.  Get it on My YouTube Channel and make sure you are SUBSCRIBED so that you don't miss any more workouts.

    Coconut-Mango Protein Shake


    1 cup coconut milk plus water to desired texture

    1/4 cup frozen mango

    1/4 frozen banana

    1/2 tbsp shredded coconut

    1 scoop vanilla protein powder (I use BB3 Formula 1)


    Blend all ingredients in a blender and enjoy!

    Ok, now go do the ABS&CARDIO Workout and then make yourself this divine shake and sit down and actually enjoy being healthy! Because that's what its all about my dear friend.

    Thanks for all your posts and feedback on My Facebook Page.  I'm glad that you are enjoying all my posts and thanks for sharing.  keep them coming.

  • A Protein Smoothie That Helps Reduce Belly Fat

    Ive been telling you how much I'm enjoying these protein smoothies.  Well, I really am!  That is why I have an entire Board on Pinterest of Protein Shakes/Smoothies.  If you haven't checked it out, go there now and "FOLLOW" it.  I also have Boards for Healthy Recipes, Tasty Healthy Snacks, Workouts, and more.  To see them, click on My Pinterest Boards.  One of my new favorites is the SKINNY VANILLA LATTE SHAKE, um, can we say to die for?  You have to try it.

    So far, one of my favorite strategies has been adding sliced almonds to the shakes.  Its gives them a nutty crunch thats to die!

    I felt like blueberries so thats what I came up with today.  By the way did you know how good for you blueberries are?

    Check this out:

    Health Benefits of Blueberries:

    • A Research Study In Michigan stated that Blueberries may aid in reducing Belly Fat.
    • Neutralizes Free Radicals which can help reduce the aging process.
    • The highest antioxidant capacity of all fresh fruits.  High in Vitamin A, B complex, C and E.

    Check out what this one fan said on My Facebook Page about my protein shakes.  By the way, makes sure you check in to my Facebook Page daily to get all my healthy recipes and workouts.  And I always answer back so make sure to ask me your questions and ask for your requests.


    Having a protein shake immediately post workout will help your results so much, so make sure to have one within 5 minutes of your exercise.

    It's crazy but there is so much to your diet.  And most people get so frustrated with their results because they have been exercising but not seeing many changes.  

    The truth is that you get your biggest bang for your buck with your DIET.  And little things like this, like having a protein shake within 5 minutes of your last rep can make a significant difference.  

    So here is what I'm going to do for you since I'm not sure where you stand with your nutrition.  

    I am going to give you some NUTRITION TIPS that will make a huge impact on your results, you are going to be so happy if you really apply them.

    I have to make sure you are not eating one or more of foods on this list.  Because if you are, it can be completely SABOTAGING your results.  Yes, it can totally be true that you can be working your butt off at the gym 6 days a week, eating super healthy, but if you are eating one or more of these foods, you will NOT BE ABLE TO LOSE WEIGHT.

    This is so important and makes such a huge impact on your results that I decided to compile these foods into a PDF for you.  So go to the following link where you can download all this information, print it out and keep it in your kitchen.  I also added a list of 5 Foods that are NECESSARY for you to include in your diet if you want to LOSE WEIGHT and GET TONED.

    Taking these 5 foods out of my DIET has made the biggest results in my body than anything else I have done in over 15 years.  It's crazy that after having 2 kids, now I am in better shape than ever.  


    Well, not too crazy because all of my clients say the same thing, both online clients and the ones I train LIVE.  They are all in way better shape now after following my program then ever before.  

    I want to also  share with you a short video of my favorite 5 ABS EXERCISES.  The ones that have gotten me ABS after having 2 kids (daughter is 15 months) and I never had them before.  Here is the link so you can download the PDF and get the VIDEO.  Start applying it right now.  Take those 5 foods out of your KITCHEN immediately!  LINK TO PDF & VIDEO

    Healthy Recipe For Blueberry Gone Nuts Protein Smoothie


    1 cup almond milk plus water to desired consistency

    1/2 cup frozen blueberries

    1/4 frozen banana

    1/2 tbsp almond butter

    1 tbsp sliced almonds, toasted

    1 scoop vanilla protein powder (I use PROGRADE)


    Blend all ingredients in blender except almonds, add them on top of the smoothie and drink.

    I have been taking requests on My Facebook Page for workouts, ingredients you want in your protein shakes, recipes etc.  So if you want a workout for a particular body part or you would like for me to create a healthy recipe using a certain ingredient, just go on My Facebook Page and let me know.  I love hearing from you.

    If you want a NEW workout to try, here is a great UPPER BODY WORKOUT that I love to do and its super effective.  Try it once a week for the next few weeks, then make sure to change it up.  Changing up your workouts is crucial to continuing to see results.  

    You can also play around on My YouTube Channel to find some more awesome WORKOUT VIDEOS....  I have tons of short home workouts to help you keep it fresh.

    Ok, now I am off to have my healthy snack, my Banana Protein Muffins from My Eat To Be Fit Healthy Recipes Book.  Yummo, I love that I can enjoy eating healthy.  

  • Healthy Recipe For Pumpkin Pie Spice Latte Protein Smoothie

    Ok, so I know you are getting the hang of it, I LOVE COFFEE!  

    And I have been on a role making protein shakes and smoothies taste like our favorite STARBUCKS LATTE'S.  Last weeks Vanilla Latte Protein Shake was a hit.  It got REPINNED a ton of times on My Pinterest Board.  Make sure you are FOLLOWING My Pinterest Boards as all my healthy recipes are on there organized to make YOUR life EASIER.

    So are you loving me now or what?

    I really hope you try this one.  Try it today after your workout!  You better be working out today, its mid week and time to make sure you are moving towards your goals.  And no better way than with a QUICKIE FAT BURNING WORKOUT and a DELICIOUS PROTEIN SMOOTHIE.

    Guess what MY favorite protein shake recipe is?

    Its the Mocha Protein Shake from My Eat To Be Fit Healthy Recipes Book.  What????  You don't have it?  You are missing out, click here now to get it:  Eat To Be Fit

    By the way, if you haven't already SUBSCRIBED to My YouTube Channel, go there now and hit SUBSCRIBE so that you can have access to all my WORKOUTS AND EXERCISE VIDEOS.  I have been getting amazing feedback from them and people are really getting great results.

    Ok, time to get moving so that you can enjoy this CRAZY good protein smoothie.

    Pumpkin Pie Spice Latte Protein Smoothie


    1 scoop vanilla protein powder (I use BB3 Formula 1)

    1/2 frozen banana

    1/4 cup plain Greek yogurt

    1/4 cup pumpkin puree

    dash of pumpkin pie spice and cinnamon

    1 cup almond milk and water to desired smoothness


    Blend all ingredients and enjoy!

    You can thank me later for this one!  I know you are going to love it.

    If you LOVE pumpkin, SHARE with me in the COMMENTS, what is your favorite PUMPKIN recipe or dish or meal?

    And also, what would you add or take away from this recipe to make it even better?

    I want to hear from you!

    People are on My Facebook Page all the time COMMENTING, SHARING AND MOTIVATING each other, so go on there now and make sure you are FOLLOWING me so that you can get all my healthy recipes, tasty healthy snacks, workouts, exercise videos, motivation and more.

  • Healthy Recipe For Nutty Monkey Protein Shake

    Today is a good day, I mean who wouldnt enjoy a day that starts with BLUEBERRY PANCAKES for breakfast?  Yup, and they are healthy.  Its one of my FAVORITE recipes from my Eat To Be Fit Healthy Recipes Book.  What did you say????  You don't have it? 

    Man oh man are you missing out.  Get your copy now, click here:  Eat To Be Fit Healthy Recipes Book.

    Its been so HOT in South Florida that even though I rather not DRINK my CALORIES, a SMOOTHIE has been very refreshing and yummy.  I mean, who would rather have a drink that eat a Goey Furity-Oat Bar?  What is that?  You don't have the recipe for this?

    Shame on YOU!  If you don't have it its because you have not been checking my updates on My Facebook Page, as I post healthy recipes and workouts every single day.  So make sure you go there now and LIKE the page so that you can also enjoy all these divine healthy recipes

    If you LOVE PINTEREST and spend time on it like I do, then you can also FOLLOW MY BOARDS.  I have all my healthy recipes, exercise videos, workouts and more on there.

    So since I am enjoying these delicious protein shakes, I have been experimenting with tons of ingredients and different concoctions.

    Today is a pretty simple yet delicious blend of flavors.  I hope you are enjoying these smoothies as much as I am. 

    Nutty Monkey Protein Smoothie


    1/2 frozen banana

    1/4 cup oats (I use gluten-free)

    1 tbsp Almond butter

    1 scoop vanilla protein powder (I use BB3 Formula 1)

    1/4 cup plain Greek Yogurt

    water and almond milk to desired smoothness and thickness


    Blend all ingredients and enjoy!

    There you have it, a delicious, nutty and rich protein shake to enjoy after a good workout, a day at the beach or an afternoon snack.  Either way its delicious and super healthy. 

    You can always make this and leave it in the fridge in a cup with a lid and enjoy it at a later time.

    I'm going to go ahead and enjoy this after I do my "Lose The Pooch Workout" today.  I don't have much time for a workout today but I always can scrounge up 10 minutes for a great ABS workout.  If you missed this workout, check it out on YOUTUBE.  And make sure yo uare SUBSCRIBED to My YouTube Channel so that you can get all my Exercise Videos and Workouts.

  • Healthy Recipe For Skinny Vanilla Latte Protein Shake

    If you know me, you know I LOVE COFFEE!

    YES, if you didn't know, now you do.....  I am totally ADDICTED.  

    Anyhow, this passed weekend I was at the keys with my brother and sister-in laws......  So fun!  By the way, I got a membership at the local gym over there so that I can workout when we are over there. I love my Keys Workouts.  Most of the time I do one of my Workouts from My YouTube Channel because they are quick and super duper calorie burners which is what I need when I am there.

    When I woke up on Sunday, my awesome brother-in-law had bought his wife (my sister-in-law) and I coffee, how great is that?

    MMmmmmm, not just any coffee, it was a VANILLA LATTE from a little French Bakery.  It was so good, I didn't want it to end.  I sipped it as slow as I could.  And when it was over, I wanted more.

    So of course, I came home and all I could think of was that dang good coffee.....  Hmmmmm I wonder if I could replicate that into a healthy smoothie........ and VOILA........  Here it is!

    I need not say anything else, you just have to give this a try.

    By the way, before I give you the recipe, I just want to give you some tips that will help you with your weight loss and fitness goals.

    Because it’s not just about cooking even though it’s a big part of it.

    I have found that a lot of people are “STUCK” with their weight loss because they are eating some of the wrong foods.

    So I have to make sure you arenot eating one or more of foods on this list.  Because if you are, it can be completely SABOTAGING your results.  Yes, it can totally be true that you can be working your butt off at the gym 6 days a week, eating super healthy (as you think), but if you are eating one or more of these foods, you will NOT BE ABLE TO LOSE WEIGHT.  The reason is because these foods though some may think are healthy or not so bad, are actually very inflammatory.

    Inflammation in the digestive track makes it incredibly hard if not impossible to burn fat. So in order to be able to burn fat so you can lose weight effectively, its crucial that you take these foods out of your diet.

    This is so important and makes such a huge impact on your results that I decided to compile these foods into a PDF for you.  So go to the following link where you can download this information for free.  I also added a list of 5 Foods that are NECESSARY for you to include in your diet if you want to LOSE WEIGHT and GET TONED. Foods that you should eat daily!

    I also took the liberty to share with you a short video of my favorite 5 ABS EXERCISES.  The ones that have gotten me ABS after having 2 kids (daughter is 15 months) and I never had them before.  Here is the link so you candownload the PDF and get the VIDEO.  Start applying it right now.  Take those 5 foods out of your KITCHEN immediately! LINK TO PDF & VIDEO

    And if you enjoy having shakes and smoothies once in a while, make sure you are FOLLOWING My Pinterest Boards so you can get all the amazing PROTEIN SHAKES/SMOOTHIE recipes that I have been posting.  By the way, thanks to all of you who keep posting pictures of the shakes you are making.  I love it!


    Skinny Vanilla Latte Protein Shake


    1 scoop vanilla protein powder (I use PROGRADE)

    1/2 tsp espresso powder

    1/2 tsp vanilla extract

    1 cup almond milk


    Place the mixture in a plastic container and freeze for about an hour.  Then take out and thaw out for a few minutes and then Blend.

    This shake is so good, I also didn't want it to end.  Isn't it great to ENJOY BEING HEALTHY.  People, there is no reason to eat bland, boring and tasteless food if you want to get great results.  You can eat delicious food and still lose weight and get toned.  If you don't believe me, check out some of the TESTIMONIALS on my website.  All these people got amazing results and never felt DEPRIVED and enjoyed all their meals.

    Do YOU like COFFEE?

    What is your favorite way to enjoy coffee?  What would you put in a shake with coffee to make it yummy like this VANILLA LATE SHAKE?  Give me your ideas and we can come up with new and delicious shakes.

    Hey, if you need a workout idea, I have hundreds of workout videos on My YouTube Channel, so check it out.

  • Nutty Choco-Nana Protein Shake

    I am so happy to see that you are all enjoying Shake It Up Thursdays and all the delicious, easy and yummy shakes I've been posting.  I have been getting great feedback on My Facebook Page about them.  And by the way, I love taking requests, so if there is a particular flavor or ingredient you would like to see in a shake, smoothie or any recipe, just post the request on My Facebook Page.

    Here are just a few:

    These protein shakes are great for easy on the go breakfast, as a healthy snack or a post-workout shake.  So since there are so many beneficial ways to have these, you have to give them a try.  There are tons of yummy protein shake and smoothie recipes on My Pinterest so check them out and start giving them a shot.

    Here is this yumminess.....

    Nutty Choco-Nana Protein Shake


    1 scoop Chocolate Protein Powder (I use BB3 Formula 1)

    1/2 tbsp almond butter

    1/4 cup oatmeal (I use gluten-free)

    1/4 frozen banana

    1/2 cup almond milk

    water to desired smoothness


    Blend all ingredients and serve cold.

    The BEST time to have protein shakes is after a good workout.  I just had this one after doing my "SUPER LEGS" Workout.  This Legs workout is a killer.  But I love it because in just minutes I get a great workout and burn tons of calories.  Because God knows time is of the essence.  If you want to give this workout a try, get the whole workout on My YouTube Channel.  By the way, there are tons of workouts on there, so make sure you are SUBSCRIBED to it so you can get all my Workout & Exercise Videos.

    Remember to go on My Facebook and tell me your requests, whether that is for a recipe, a shake or a workout.  Last week someone requested a Lower Back & Core Workout, and I posted one.  So bring it on girls!

  • Can An Oatmeal Protein Smoothie Get Better Than This?

    Last week I started playing around with oatmeal in my protein smoothies/shakes in order to make them more of a meal replacement.  And I am having a ton of fun, I know, I am such a food dork.  

    I got tons of great feedback on My Pinterest Boards & Facebook about last weeks Nutty Cinnamon Protein Smoothie.  So, if you didn't get the recipe, its on My Pinterest Board.  You will definitely want to try this one.

    As always, thanks to all of you who are going on My Facebook Page and posting pictures of my recipes and actually making all this stuff and sharing it with me.  I truly appreciate it.   Check out this fans awesome shake.  I love it, please keep posting.

    Anyhow, today I wanted to integrate some of my favorite flavors into this oatmeal protein shake, so here is what I came up with.

    Remember, these protein smoothies and shakes are best to be drank post workout, since they do have some sugar from the fruit.  It is a great way to REPLENISH glycogen stores (depleted after a workout), and help build lean and strong and sexy muscle.  You can also have this as a meal replacement in between meals for a filling and satiating snack.  This protein shake is great because it has protein, carbs and healthy fats.  A perfect meal in one delicious glass of yumminess.

    If you are trying to reduce your waistline and have a leaner and more toned midsection or belly, not only do you have to include protein in your diet, but you must be doing the proper exercises to get that.  Did you get the amazing Core Workout that I posted this week?  

    If you didn't get it, go to My YouTube Channel now to get it.  This workout helps tone and strengthen the belly, core, midsection or whatever you want to call it.  You can do this workout from home, all you need is a stability ball.

    Ok, I know you want the recipe already so here you go.  And remember, if you don't want to drink your snack, there are plenty of healthy snacks that you can have instead.  There are tons in My Eat To Be Fit Healthy Recipes Book.  Here are a few examples:  Mocha Almond Protein Pudding, Oatmeal Cookies, Blueberry Pancakes, Garden Bruschetta... just to name a few..... yummmm my mouth is watering!  And people are really enjoying them.  If you haven't gotten your copy, you are missing out.

    Banana-Bo-Berry Oatmeal Protein Shake


    1 scoop vanilla protein powder (I use BB3 Formula 1)

    1/2 cup fresh strawberries

    1/2 frozen banana

    1/4 cup oats (I use gluten-free Red Bobs Mill)

    1/2 cup almond milk

    1/2 tbsp almond butter

    water to desired smoothness


    Blend all ingredients in a blender and enjoy!

    If you love to drink these delicious and satisfying protein shakes, then make sure you have tried my Chocolate Berry Goodness Shake.  It has been my favorite shake/smoothie so far and one of the most REPINNED on My Pinterest Boards.  If you are nutty enough to not be following My Pinterest Boards so that you can get all my healthy recipes, make sure you click on the Pinterest Link and click FOLLOW so you can have access to all my recipes.

    If you DIGG this healthy recipe, SHARE it, on Facebook, Twitter, Digg, Etc, just click on the links above.  

  • Nutty Cinnamon Protein Smothie

    As you all know, I love to eat.  

    It may surprise you that I actually have these smoothies as a snack since I usually tell you I would much rather eat than drink, but I really am having fun playing around with these healthy protein smoothies.  

    The one thing I always make sure to do is to make it filling.  Because usually, if I have a protein shake it doesn't fill me up.  So you will find, that my protein smoothie recipes all use healthy ingredients but they have a bunch of ingredients and are super filling.

    This one is like a meal replacement.  Its deelish and super filling.

    Healthy Recipes For Nutty Cinnamon Protein Smoothie


    1 scoop of vanilla protein powder (I use Prograde)

    1/4 cup oatmeal

    1 tbsp almond butter

    2 tbsp Greek yogurt (plain)

    1/4  banana (ripe)

    1 tsp cinnamon


    Blend all the ingredients in a blender and process well.

    I hope you try this, its really yummy.  By the way, yesterday I did an awesome Healthy Cooking Demo at Cleveland Clinic, check it out on My Facebook Page.  If you haven't "LIKED" it yet, make sure you go there now I post healthy recipes, workouts and exercise videos all week.  

    This weeks MOST REPINNED healthy recipes on My Pinterest Board was My Healthy Comfort Turkey Bowl.  If you didn't get that one, you can find it on My Pinterest Board or  My Website under "Nutrition".

    P.S.  Thanks for sending me the pictures of you with your BeFit Moms Tanks on, I am loving them, they are so cute. I am glad that you are loving them and getting such great feedback about them.

    Did you like My Super Leaning Arms Workout that I posted on  My YouTube Channel?  If you didn't get it, make sure to go on there and SUBSCRIBE  so that you can ensure not to miss any of the workout and exercise videos.  You can also find most of them on my website under "BLOG".

    If you DIGG this healthy recipe, SHARE it, on Facebook, Twitter, Digg, Etc, just click on the links above.  

  • Refreshing Watermelon Protein Shake

    I always tell you that I like to hear from you, and its because you do.  

    I always tell you that I answer all your questions and request, and thats because I do.

    Today's Shake It Up Thursdays Shake is a request from a Facebook Fan.  She said her daughter and her always make my protein shakes on Thursdays and that they love watermelon and would love a shake made with it.  So per your request, today is an incredibly REFRESHING PROTEIN SHAKE.

    It really is refreshing, and smooth and sweet but not too sweet!  Basically, its perfect and I can't wait for you to try it.  

    Remember, the best time to have a protein shake or smoothie (especially with fruit) is POST-WORKOUT.  So if you are working out early in the morning, you can blend these shakes up in the evening and leave them in a covered cup in the fridge.

    Do you drink protein shakes?

    I do everyday after my workouts.  I barely ever have them as a snack because as you know, I love food too much so I rather eat than drink lol, but when I make these up for you guys I really do enjoy having them as a snack and most of the time they are pretty filling.

    So there you go, an example of me listening to you and giving you what you need and want, so make sure that you continue to go on My Facebook Page and COMMENT, SHARE, ASK, etc.  Because I do always answer back.  I love getting ideas and requests from you.  And I love all the pictures you guys are posting on My Wall.  

    So far, I think last weeks protein shake recipe has been my favorite.  Chocolate, Raspberries and Almonds, how much better can that get?  If you missed it, you are missing out, so go to My Pinterest and get the recipe.  All my recipes are organized in boards to help you find them and organize them on your own boards.

    Healthy Recipe For Refreshing Watermelon Protein Shake


    1/2 cup watermelon chuncks

    1/4 banana

    1 scoop vanilla protein powder (I use BB3 Formula 1)

    1 tsp kia seeds

    1/2 cup coconut milk


    Blend all ingredients and serve cold.

    I don't know about you, but that looks like one delicious and soothing protein shake.  So don't waste any time and make it so that you can enjoy it.

    It makes such a huge difference when you can truly enjoy what you eat and drink.  Its easy to get fit and fabulous when you don't feel like your dieting.  

    My goal is to help you get there!  

    Keep interacting on My Facebook Page so you can get more tips and possibly even win my #1 SuperFan

    By the way, I see you loved last weeks protein shake as it got REPINNED a ton on My Pinterest Board.

    Remember, if you can't find the recipes there you can find them on My Website under "Nutrition" or "Blog".

    P.S.  I may post a great healthy recipe from my Eat To Be Fit Healthy Recipe Book , if you want to see one of the recipes from in the book, put a comment on this blog and tell me if you want a chicken, turkey, bean, rice, breakfast, etc.  Whatever there is the most requests for, I will post one next week.  Check out my  Eat To Be Fit Healthy Recipe Book.

    Oh, and don't miss tomorrows exercise on  My YouTube Channel.  I have a great exercise for you to try.  So if you haven't SUBSCRIBED, make sure you do so that you can get all the updates on my muscle toning and fat loss workouts, my exercise library and my recipe videos.

    If you DIGG this healthy recipe, SHARE it, on Facebook, Twitter, Digg, Etc, just click on the links above.  

  • Raspberry Almond Joy Protein Smoothie

    I am sitting at my desk and I don't even know how to start this blog, because I really want to start off by saying that this is my favorite smoothie recipe so far.......  but gosh, I say that all the time and you are going to start to not believe me, but seriously they just keep getting better and better.   

    Actually I usually like to sip and enjoy my shake but this one was so dang good I slurped it down in nearly seconds.  You won't be able to get enough of this one.  

    Have you ever started eating something really yummy and all of a sudden you finished and its done and you wish you could start eating all over again?  LOL, if you think I'm crazy, I'm not surprised, but I feel like that all the time.

    And right now Im wishing I could start drinking this protein smoothie all over again.  


    Ok, I will stop, here is the recipe for this amazing protein smoothie.

    Healthy Recipe For Raspberry Almond Joy Protein Smoothie


    1/2 cup Almond Milk

    1/4 cup frozen raspberries

    1/4 frozen banana

    1 tbsp almond butter

    water to desired texture

    1 cup spinach

    1 scoop vanilla protein powder (I use BB3 Formula 1)

    sprinkle of sliced almonds


    Blend all ingredients in the blender and top off with a few sliced almonds.

    Man oh Man, this week has been packed with great healthy recipes.  I am overly excited!  I know, I'm such a food dork.  Its crazy how happy food makes me!  Hey, at least its healthy.  

    I am also super excited about all the feedback on My Facebook Page.  Tons of people have been posting pictures of my recipes and commenting on them.  That makes me so happy because that means you guys are actually making this stuff and enjoying them as much as I am and that means you will see great results.

    Here is one more look at this deliciousness......

    So, please if you are making some of my recipes PLEASE PLEASE PLEASE, go on My Facebook Page and post the pictures and let me know what you thought.  It makes me so happy and it makes me feel like my hard work is actually paying off and people are actually applying all this stuff.

    I keep getting emails and posts about recipes that you all missed and want to make.  If you need to find a recipe you can find them all on My Pinterest Board or on My Website under "Nutrition" or "Blog".

    P.S.  My Eat To Be Fit Healthy Recipe Book are finally in.  I have gotten so many emails and Facebook posts about them and now they are back in stock, so click here to get your copy now!  Eat To Be Fit Healthy Recipe Book

    This weeks recipes are on My Pinboards for Healthy Recipes, make sure you are following all my boards so you can have all my recipes.  There you will also find boards for Tasty Snacks & Protein Smoothies,   All you have to do, is click REPIN, and they will automatically be organized onto  your boards.

    Oh, and here is the update on  My YouTube Channel.  If you haven't SUBSCRIBED, make sure you do so that you can get all the updates on my new workout and healthy recipes video posts.  Now they are organized by PLAYLISTS to make it easier for you to find what you need.

    If you DIGG this healthy recipe, SHARE it, on Facebook, Twitter, Digg, Etc, just click on the links above.  

  • Mocha-Fudge Protein Smoothie

    All I have to say about this is FUDGE & COFFEE.  My two favorite flavors in the whole world.

    Pair them together and its like a dream come true.  

    This protein smoothie is so good, I'm thinking about making a gallon of it and storing it in a carafe in the fridge so I can have some everyday without having to clean my blender a million times.

    Honestly I don't think I need to go any further.  By this point, with just those two words.....FUDGE & COFFEE, you should be getting your blender ready.

    If you LIKE these two flavors, you better SHARE this (lol).

    Drum roll please........................

    Mocha-Fudge Protein Smoothie


    1 scoop Chocolate Protein Powder (I use BB3 Formula 1)

    1/4 cup plain Greek yogurt

    1/2 cup almond milk

    water to taste

    1/2 tsp instant coffee


    Blend all ingredients and serve cold.

    I love chocolate, so this is one of my favorite shakes so far.  Its even better than my Coco-Choco Chunky Monkey Shake , everyone loved this recipe, but this one is really even better.  By the way, all of my Healthy Recipe Smoothie & Protein Shake recipes and healthy snacks and meals are on My Pinterest and My Website.  If you didn't get that recipe, go to My Pinboards and REPIN them from there, or print them out. Pinterest is really a great way to keep all your healthy recipes organized.

    This was a great week.  I got so much amazing and positive feedback from Mondays Move & Groove Super Legs Workout (which you can get from My YouTube Channel), and Wednesdays Healthy Recipes Makeover Quinoa Baked Chicken.  I was surprised at how many people immediately did the workout and made the chicken.  Check out what one person said about the chicken.  I love when you guys are PROACTIVE.  Make sure you are SUBSCRIBED to My YouTube Channel.  Just go there now and click SUBSCRIBE, so you can get all my workout videos, exercises, recipes and more

    I am having so much fun hearing from all of you.  It makes want to work even harder at giving you guys the right tools to help you get even better results.  So thanks for always logging on to My Facebook Page and commenting and sharing and interacting.  And keep it up, remember I post a new recipe, workout, exercise, etc daily, so stay tuned on My Facebook Page.  Check out what these ladies have to say.

    P.S. Just a few more days until I pick My Facebook SUPERFAN of the month.  Its the person who interacts the most on My Fanpage, commenting, sharing, liking and sharing ideas etc.  I can't wait to give away another Michelle Marie awesome prize.  If you haven't LIKED my page, make sure you go there now:  My Facebook Fanpage.

    If you DIGG this healthy recipe, SHARE it, on Facebook, Twitter, Digg, Etc, just click on the links above.  

  • Strawberry-Banana-Orange Protein Smoothie- Healthy Recipes

    I have been a water drinker my whole life.  Well, when I was about 4 I used to drink Coke and I would get tachycardia.  So my mom took me to the doctor and he suggested I don't drink soda.  And believe it or not at 4 years old I made the choice to never drink soda again, and to this day I haven't.  All I drink is water.  But my family always drinks a lot of juice.  And though that doesn't really tempt me, there is this one kind of juice they get that I love.  Its the TROPICANA strawberry, orange and banana.  Not sure why, I think its the combination of my 3 favorite fruits, but man oh man is it yummy. 

    So, that is where the inspiration for this protein smoothie came from.  I wanted to replicate the taste of that yummy juice SANS THE LOADS OF SUGAR.  I am such a foodie dork, when I made this shake, I was mmmmming and yummmming the entire time I was drinking it.  It really is delicious.

    Ok Ok, enough about me, I know you want the healthy recipe for this delicious and refreshing protein smoothie.  So here it is, and if you like it, please SHARE it.  I work HARD to bring you guys and share with the world how to eat healthy and enjoy it, so please, help me SHARE it by sharing it on your end.  

    Healthy Recipe For Strawberry-Banana-Orange Protein Smoothie

    1 Serving


    1/2 frozen banana (I just take a very ripe banana and freeze it, I always keep some frozen on hand for these smoothies)

    1/2 cup frozen bananas

    1/2 orange, segmented ( I actually used a tangerine, all I had)

    1 scoop Vanilla Protein Powder

    1/4 cup almond milk

    water to taste and consistency


    Place all ingredients in the blender and process until smooth.

    Seriously, this shake is delicious.  Its Super easy and probably all ingredients you already have at home.  You have to try it.  I had it after a good run in the afternoon and it was refreshing and replenishing.  Try to have these smoothies and shakes after a good workout.  You will feel great it will help replenish your glycogen stores which you deplete when you exercise. This will help you build more muscle and obviously, get leaner.

    I got so many emails, Facebook posts, Repins, etc, from my Lusciously Peachy Protein Shake.  Everyone loved it.  Thanks so much for sharing your comments and feedback with me.  That energizes me to deliver even more goods to you. So keep them coming baby!  If you still haven't opened your own Pinterest Board, make sure you do.  it really is a great way to keep all your healthy recipes organized.  And to make your life even easier, all of my recipes are on  My Pinboards for Healthy Recipes.  All you have to do, is click REPIN, and they will automatically be organized onto  your boards.  

    P.S.  Everyday, along with My Healthy Recipes or Workouts, I am posting a HEALTHY PRODUCT FIND.  I am posting great products that I find at the grocery store so that you can give them a try.  People are loving them, so make sure you log on to  My Facebook Page everyday to check them out.  You will really get a ton of stuff on there.  So keep on interacting on My Facebook page, and posting your comments, feedback and ways you are using my recipes and workouts.  Remember, I love hearing from you.

    If you like this recipe idea, SHARE it, on Facebook, Twitter, Digg, Etc, just click on the links above.  

    If you didn't get this weeks Move & Groove Mondays Workout, here it is.... A great upper body workout to tone the shoulders, chest and back of the arms.  Upper Body Workout

  • Lusciously Peachy Protein Smoothie

    Lately I have been making all my smoothies and protein shakes with berries, but today I was in a peachy mood.  And I got so excited when I looked in my freezer, and there they were....... a big bag of luscious frozen peaches.

    The next thought was hmmmmm, what should I pair the peaches with, and it didn't take me much time to think, BANANAS!  Yum!  Then right before I closed the freezer I saw a little ziplock back with guess what?

    Frozen bananas!

    Now this is a great tip for you ladies.  Every time I have bananas that are almost overripe and I don't have anything to use them for in that moment, I put them in a little plastic bag and freeze them.  Then I can use them for protein smoothies like this. And the best part is that with the frozen bananas, the smoothies come out creamy, smooth, and silky and delicious.  This is a tip you will thank me for one day :)

    This was an extremely satisfying shake, and you know that its hard for me to be satisfied from a drink since I love food so much.  But this smoothie was so luscious and delicious and refreshing that it really hit the spot.  So I hope you give this one a try.  Remember, the best time to have a protein smoothie like this is post-workout.  And by post-workout, I mean within 5 minutes of your last rep.

    Healthy Recipe For Lusciously Peachy Protein Smoothie




    1/2 cup coconut milk

    water, to desired consistency

    1 scoop vanilla protein powder (I use BB3 Formula 1)

    1 tbsp shredded coconut

    1/2 frozen banana

    1/2 cup frozen peaches


    Blend all ingredients until smooth and silky.

    I got so many email, facebook messages, etc about last week's Chocolate Rasperry Protein Shake, I am so glad you liked it.  Its definitely been one of my favorites too.  I saw that you guys REPPINNED it from My Pinterest Board.  I love that you all now have Pinterest Boards, isn't it addicting?  I have been getting tons of hits on all my Healthy Recipes Boards.  Once you are there, make sure to check out the Workouts To Lose Weight &Tone Boards as well.  I'm getting great feedback from people who have been doing the workouts.

    P.S.  I can't thank you all enough for your amazing COMMENTS on My Facebook Page.  You know how happy it makes me to hear back from you.  I love that you are trying the recipes and workouts and coming back on and sharing your expriences with them.  Keep them coming.

  • Protein Smoothie: Chocolate Berry Goodness

    One of my favorite DESSERTS is the warm chocolate raspberry walnut cake with vanilla ice cream from Bonefish Grill.  When we go there, you know its CHEAT DAY!  If I let myself, I could eat the entire cake all by myself.

    For some reason, today I was thinking about that cake so instead of being a crazy person and driving to Bonefish for a cake at 2pm, I decided to make a PROTEIN SMOOTHIE with those flavors.

    You know I LOVE TO EAT, so I don't normally like to have a protein shake as a snack, but I have been getting inspired lately with these smoothies and I am really enjoying them.  So I challenge you to give them a try, you may really enjoy these thick, creamy, rich, cold, healthy and yummy protein drinks.

    So here it is.........

    Chocolate-Berry Goodness (1-2 Servings)


    1/2 cup almond milk

    cold water (how much depends on consistency you want, start adding a little at a time)

    1 scoop chocolate protein powder (I use Prograde)

    1/2 cup frozen raspberries

    1 1/2 cups fresh spinach (I just had to)

    2 tbsp walnuts


    Mix all ingredients in a blender and process until desired consistency.

    Ok, so it doesn't exactly taste like the warm chocolate cake but the flavors are just like it and I am thoroughly enjoying my Chocolate Berry Goodness.  I'm telling you, these drinks are fun, healthy, and good for a change so start trying them out.  If you want more ideas, go to My Pinboards, all the recipes are there organized for you by category.  My favorite board is My Healthy Recipes That Are Fat Burning Board and My Tasty Healthy Snacks Boards. Those are also the most popular of my boards.  So go there now and Pin It to your own boards.

    P.S.  Did you hear that I am doing a #1 Fan Giveaway every month now on My Facebook Page?  Yup, I am so excited.  Yesterday, I picked May's winner and she got one of my Healthy Recipes Express Program which has my TOP HEALTHY RECIPES.  She was so happy to get them.  To be a #1 Fan contestant all you have to do is be INTERACTIVE on My Facebook Page.  Comment, Like, Share, etc.  Angel Wings (the winner), even has a picture of my Eat To Be Fit Healthy Recipes Book on her Timeline Cover Image, how cool is that?  Every month I will be giving away prizes for awesome FANS, Workout CD's, Exercise Programs, Books, Recipes, and much more!  

    Also, I need a HUGE FAVOR from you guys.  I'm a part of a great team who is doing an even for CHARITY.  We are raising money for our wounded soldiers.  All I need is for you to SPONSOR ME to do pushups.  Whatever you can is greatly appreciated, from a few cents to a few dollars per pushup would be awesome.  Here is the link with a short video of ME DOING PUSHUPS and explaining how to help me. Please check it out, and since your there, check out the rest of the awesome WORKOUT AND RECIPE videos that I have on My YouTube Channel.  Make sure to SUBSCRIBE to it!

    If you LIKE this recipe, SHARE IT!

  • Healthy Recipes: Ruby Red Berry Protein Shake

    Today I felt like having a good smoothie!  But my craving for some reason was for a RED SMOOTHIE.  Don't ask me why, I just knew it had to be red.  So I immediately looked in my freezer and pantry and found a way to make this delicious shake.  

    I normally have protein smoothies after a hard workout, but today, I just wanted a cold, thick and yummy smoothie.  So here is what I whipped up.  Remember when making these shakes that the quality of the protein powder is very important.  I use PROGRADE because they are medical grade products and they are as clean as they get.

    By the way thanks for all the great feed back on My Facebook Page about all the recipes, shakes, workouts and exercise videos.  I love that you guys are actually cooking this stuff and enjoying them and that you are even doing the workouts.  I love to hear from you, so keep on going on there to get it all and keep interacting.  Through you, your comments and your questions, I come up with more ideas to bring you.

    My Cinna-Banana Shake got so many REPINS on My Pinterest Boards.  I guess you guys really Love Cinnamon and Bananas.  It really was sooooo yum!  I am glad you are repining all the Healthy Recipes that I am putting up on My Pinterest Boards.  It makes my hard work and excessive amount of cooking well worth it (lol). it goes:

    Healthy Recipes:  Ruby Red Berry Protein Shake


    4 fruity ice cubes (blend leftover ripe fruit in blender with water and almond milk and freeze in ice cube tray)

    1/4 cup almond milk

    water according to desired consistency

    1/3 cup frozen raspberries

    1 tbsp chia seeds

    1 scoop PROGRADE Protein Powder


    Blend all ingredients in a blender and enjoy.

    You are going to fall in love with this protein shake.  Its refreshing, thick, creamy, healthy and delicious.  Make sure you try it and SHARE it with your friends.

    If you want other options for healthy snacks, instead of shakes and smoothies, check out all my Tasty Healthy Snacks.  Enjoy.

  • Healthy Recipes: Blue Coconut Protein Shake

    My alarm clock went off at 4:20am!  Yikes, I was so tired, but I got up anyways and headed over to the gym for a back, biceps and core workout.  I gotta say, that I felt much better after.  And nothing beats a delicious, smooth, thick and fruity protein shake after a hard workout.  So I came home and whipped one up.

    Remember that you get the best results from having a protein shake immediately post-workout.

    Today's shake is my favorite color (well one of my favorite colors, PURPLE, the other is guess......... YEP, PINK).

    Don't be scared, its purple, but its delicious.

    By the way, thank you so much for all your questions and comments on My Facebook Page, I love answering all your questions, and your comments are great and they help people who are afraid to ask questions.  This way everybody  learns.  Love your interaction, I appreciate you!  

    Healthy Recipes Of The Day:  Blue Coconut Protein Shake

    This makes 2 Servings


    1 cup coconut milk

    1/2 cup to 1 cup water (to your desired consistency)

    2 scoops BB3 Formula 1 Vanilla Berry

    1 cup spinach

    1 cup frozen blueberries

    1 very ripe banana


    Blend all ingredients in the blender and enjoy.

    It's so good, even my 15 year old brother liked it!

    Do you drink protein shakes or smoothies?

    What is your favorite fruity protein shake?  Share in the comments below.

    Pin this to your Pinterest Board so that you don't lose the recipe.  And if you want more healthy recipes and ideas for protein smoothies, check out My Pinterest Boards

  • Protein Smoothie Recipe: Cinna-Banana Shake

    Nothing beats a thick, smooth, fresh and yummy PROTEIN SHAKE/SMOOTHIE after a hard workout.  Actually, you get the best results from having a post-workout shake immediately after your workouts.  So get creative and start making some yummy protein shakes and start enjoying eating and being healthy.

    Today's shake is so good, I didn't want it to end.  I actually thought about making another one (I know, shame on me), but I didn't want to dirty the blender again.  LOL

    Its so much EASIER to get great results and burn fat and get fit when you can actually ENJOY BEING HEALTHY.  And part of it is taking the time to make food and shakes taste amazing.  So try this one out and also go to MY PINTEREST BOARD to get TONS more healthy recipes, protein shakes/smoothie recipes, workouts, exercise videos and much more.

    Also, don't be greedy.......SHARE this with a friend and help her get fit and ENJOY the process also.



    1 banana

    1 scoop BB3 Formula 1 Vanilla Protein Powder or Vanilla Prograde Protein Powder

    1/4 cup Greek Plain yogurt

    1/2 cup Almond milk

    1/4 tsp cinnamon


    Blend, Pour & Enjoy!


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