Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
I mean seriously, the AirFryer is basically a one-pot wonder & magical basket for so many dishes! And for us carnivores who love a good crisp, it’s a life changer!
If I’m lookin to change up my red meat options, chicken thighs are my fav! The airfryer makes chicken thighs come out tender & juicy with a deliciously crispy skin (best part 🤤)!
Great protein option for any diet!
**Common question: Can I use frozen chicken in the air fryer?
Answer: YES! Note cooking times will differ. Rule fo thumb, airfry frozen chicken thighs an extra 50% of time from the original recipe you’re using.
Tips
Choose pieces of chicken that are of equal size so they cook evenly in the air fryer. Don’t over crowd.
The internal temp for chicken should be 165°F
For ultimate juiciness, meat should set before serving to seal in the juices.
Mix sauces & seasonings to add variety if you use different sauces and seasonings. Smoked paprika and sea salt are my two faves!
Chicken thighs keep about 5 days in the refrigerator & can be frozen up to 1 month.
Crispy Air Fryer Chicken Thigh Recipe
Ingredients
4 chicken thighs (bone and skin optional, pick what you like) 6 oz each
1 tablespoon olive oil (optional)
Season to taste (I like smoked paprika and pink Himalayan sea salt)
Directions
Rub chicken thighs with olive oil & sprinkle with seasoning.
Preheat air fryer to 340°F.
Place chicken thighs in the basket, cook 22-25 minutes or until chicken reaches 165°F & crispy exterior
Rest 5 minutes before serving or if you’re impatient like me, dig in!
**Homemade Seasoning: Combine
1/2 teaspoon smoked paprika
1/4 teaspoon seasoned salt, garlic powder, black pepper, oregano
Every transformation story has a common denominator — a decision.
Someone decided to make a choice. Often times we don’t know what we don’t know.
We focus solely on aesthetic indicators of progress instead of things like energy level, happiness, health, healing from within first & that means more than just your gut, it means your shxtty relationship with yourself too.
I chose to find the root cause of my health & life challenges. I chose to research ME & make decisions to embody the person I desired.
I chose to be self-aware, even when it was painful & downright dirty.
A big thing learned since going meat based with my diet & spending time alone is I’ve lived a huge chunk of my life addicted to addictions.
One biggie — food addiction. I never viewed it as a true “addiction” like drugs & alcohol before — It is.
It was an enormous driver to my demise in every facet of life over my 38 years. It affected my mood, my performance, my relationships, my professional success — ERY thing.
Serious talk – because many of us don’t realize we have a problem or understanding of our mind & body’s needs…
We don’t realize we’re not moderators, we can’t have just 1 chip or cupcake because it leads to self sabotaging. Our habits cause our gut problems, hormone issues, mental & physical state. Which all affect your life goals and ability to lose body fat & gain health.
I used to live to eat. Food controlled every thought — it controlled ME. I used to live for the highs like over exercising & people pleasing. What happens is you lose yourself.
To all of you who message me with heartbreaking emotions of desperation, hopelessness, frustration & confusion — I hear you, I see you.
And here’s what I’ll repeat — every transformation starts with making a decision to choose YOU & not an EXCUSE.
Choose to THRIVE.
WELL FED WOMEN CHANGE THE WORLD.
❤️🌻👑🥩🏋🏼♀️🦾
Things I Discovered
My Typical Gut “Safe” Foods
📝(I only eat eggs & meat primarily now)
🤍Meats: ground beef & chicken, beef steak, pork chops or loin, chicken without skins, salmon, shrimp, tilapia, any seafood 🥩
🤍Eggs & Egg Whites 🍳
🤍White Rice 🍚
🤍Baked White potatoes without skin (in moderation) 🥔
Had a client tell me yesterday she loved running but everyone said cardio was “bad” & she should only lift weights. 🤦🏼♀️ (but she hates it & is the reason she avoids the gym)
This is the problem with the inter-webs & having so much information at our fingertips. We get lost in the things we love, we ignore our intuition, & think we have to do what everyone else is doing.
I’ll ask you this, if you choose a form of exercise you hate, do you think you’ll stick with it? Don’t you think getting to the gym, period, is most important?
I personally love me some cardio. 🙋🏼♀️ Type A, give me that hit & high all day long. No shame as long as you are using it for the right reasons & from a place of self love, not self hate.
Too many people use it to punish themselves for overeating, or they use it incorrectly as a singular form of exercise thinking it will build them a booty 🍑
You absolutely can use cardio to reach your fat loss goals. It’s just another tool for your toolbelt! Strength training can be abused as well, it all comes down to your application & relationship with food & exercise.
Cardio conditioning is a tool that improves your health, performance, & even allow you to build some muscle (yes, cardio can!).
⠀⠀⠀
For example, why do many CrossFitters look so “jacked?” We combine cardio AND resistance training in our workouts. Is it for everyone? NO, not if you hate it. Will it work for you if you stick with it? YES.
Cardio should be intelligently applied, just like lifting weights.
We should be working all our energy systems & using different modalities, switch it up, your body does adapt.
Making beef steak tips in the air fryer as opposed to any other method (oven, broiler, grill, cast iron skillet) has several benefits. My favorite one is the minimal cleanup because I’m lazy af. 🤚
You also get a nice browning on the outside while retaining all the juiciness of your favorite steak on the inside.
Steak Choice: I prefer ribeye steak, but new york strip or any other cut is OK to use as well.
Tips for success for steak bites:
* Do not overcrowd the air fryer basket when cooking. The more space you have between each steak bite, the more hot air is able to circulate, which creates a nice crust all around.
* You can – pre-marinade the meat. If you do, do not add salt until right before cooking it.
Ingredients
* 1.5 lb steak (Ribeye, New York) or beef chuck for a cheaper version cut to 3/4 inch cubes. I prefer ribeye.
Instructions
1. Preheat the air fryer at 400F for about 5 minutes.
2. I do not trim my fat. Cut meat choice into cubes. You can marinade your steak if you choose.
3. Spread the prepared meat along the bottom & cook the tips for about 4-6 minutes & check for doneness.
4. Once the steak bites are browned to your liking, flip them over and cook for another 3 minutes.
Thirsty for professional goals, relationship goals, self healing goals
Thirsty for freedom & adventure
Thirsty for peace
Thirsty for ambition
Thirsty for love
Thirsty for clarity
— Thirsty for all kinds of things & I don’t want any of you to apologize for your needs, wants, successes, &/or “failures.”
I spent so many decades feeling shame for not living up to other peoples expectations, timelines, & living a life that wasn’t authentic to my story.
Do you know that’s one of the biggest regrets of the dying? – Not living a life authentic to you.
Guess what?
My life is a BIG beautiful cocktail of chaos & joy. 🥃
It is never boring. 😉
I wanted to remind you guys today you don’t need to apologize or explain your life to anyone.
You don’t need to people please.
You don’t need to disclose everything if you don’t want to.
You don’t need to let that nagging pit of shame we all get we think we’re wrong or we’re not doing what is expected of us or we’re ebarrassed we changed our minds or we think we “failed” — whatever — control your thoughts
& actions
& belief about yourself.
Let your hair down & live a little, ya know?!
One of the biggest lessons I learned in my 20s & early 30s was that I didn’t have to EARN food, anyone’s approval other than my own, & that enjoying the present moment was more precious than waiting to lean into life waiting for the some days when…
when I’d lost weight
when I earned more money
when I was “pretty” enough
when I had achieved more
when I had the perfect relationship
We all deserve to write our own dxmn story, to eat the diet that helps us thrive, to choose movement & workouts our bodies & minds love, to choose the people we love, to give into our wildest dreams, spontaneity, sink into our routines, & fxck up.
My airfryer faves are my crispy meat bars, ribeye steak, and ribs!
Classic pan-seared steak is undeniably delicious, but I’ve found it takes practice & patience to get it right every time. Which let’s be honest, I don’t have. 😂
Cooking steak in the oven is easier, but it doesn’t always achieve the crisp exterior we love. I’m a texture girl, I love my meats with a crispy exterior. I tend to always overcook my steaks especially in the oven.
That’s where the air fryer comes in. Seriously wish I would’ve bought one years ago!
2 Tips for Making Steak In an Air Fryer:
1. Let your air fryer heat up for at least 10 minutes before adding the steaks. This ensures that crispy brown exterior similar to searing. I used to skip this step & found my steaks ended up grey & overcooked by the time the outside brown.
2. Flip the steaks halfway through cooking. Helps them cook evenly. After five minutes of cooking, flip.
Directions:
* Set an air fryer to 400°F and let heat for 10 minutes
* Season to taste 1-2 ribeye steaks (depends on how large your air fryer basket is) I use salt and occasional cracked pepper. You can also use herb butter. A little bit of butter adds just the right touch of flavor.
* Air fry, flipping halfway through, 11 to 13 minutes total for medium-rare.
I prefer 85% ground beef. Don’t care if it’s grass fed or grain fed. I prefer grain fed as far as taste)
I typically choose 1 package of 85% ground beef & 1 package of Perdue ground chicken to add variety. Or I will eat 2 packages of 85% ground beef. I’m a beef girl 🥩 🤷♀️ #cattlefarmersdaughter
I just season with pink Himalayan sea salt due to my sensitivities & Crohns. Season to taste however you’d like. I sprinkle the salt AFTER it’s cooked.
DIRECTIONS
LOOSELY break up meat into 4-5 sections or “bars” & place in airfryer basket
Airfry, 12 minutes, 380, no preheat
Sprinkle sea salt to taste
TIPS & FAQ
You MUST use an airfryer for the crispy texture. Baking will not give you the same product. It will be dryer and not crispy.
Do not pack into patties, again the crispy texture is created from NOT packing the meat tightly
You can melt 1 tbsp of bacon grease & drizzle on top of cooked meat or put slices of bacon on top of meat pieces in air fryer before you air fry for extra flavor & fat
You can use the fat in the bottom of the basket as a “dip” or “sauce” &/or for added flavor & fat
You can season with your favorite seasonings & use your favorite sauces. Go your own way, you don’t have to do it the way that I do.
You see there are different seasons of life I’ve in catagories:
The Mundane – the everyday “boring” stuff. Routine, chores, work, etc.
The Mess – the chaos, the road blocks, the f*ck ups, the contrast, the things & shadows we don’t like about ourselves.
The Magic – the sweet spots, the little things, the peace, the moments that make your heart sing with joy & make everything else melt away.
We must learn to nurture & love every season with grace. They make us – US.
My body has been all shapes and sizes through the years.
When I first started struggling with body image I was around 8 years old.
I was labeled as the “fat” girl and that label stuck with me for years. It paralyzed me from reaching my potential. Total mindf*ck. When you’re attached with a powerful label, it’s hard to simply pull that label off like a tag on a new pair of leggins. It takes the dirty work to remove.
I’m almost 60lbs lighter now today, after going meat-based with my diet over a year ago to manage my crohn’s. I’m a lot less f*cks lighter too than I was decades ago. Most of all I’m proud to love ALL my seasons, and I know my worth is not based on a number on the scale or my barbell.
My biggest pain point of criticism – I loathed my legs. I hated the way they looked. I hated the way they rubbed together. I hated the cellulite, the stretch marks. I hated the way they jiggled.
I spent years trying to attain slender legs with fasted cardio, strict low fat & low calorie dieting, binging, purging, running and walking often 30,000 steps a day – that’s not a typo.
What did I lose? Not the legs I was trying to get rid of. I lost friends, and memories, my health, and MYSELF along the way.
Here are some life truths I discovered along my journey that I hope can help reframe your life wherever it may be…
1.) You will never become the person you want to be if you don’t take care of your body. Do you perform, feel your best, & serve your family at your highest when you’re tired, overweight, your gut is a mess, and/or you’re obsessed with food, exercise, & basically hating life? Didn’t think so. Invest in yourself, it’s not being selfish.
2.) You are the sum of your surroundings. This includes your friends, your work, your hobbies, your food, and what you mentally consume. Are they nourishing you or depleting you on your path to who you want to be?
3.) A wish is not a goal. Make a plan and ACT. THAT is when your dream becomes a goal. You know my MO, you either DO or you DON’T. You wanna be a DOer or a DON’Ter?
4.) The most important relationship you have is with yourself. Noone can make you happy but yourself. If you can’t love the reflection in the mirror with tummy rolls, you can’t love the reflection with a six-pack. Appreciate your seasons. Losing lbs is not the answer to gaining your happiness. It’s a band-aid.
5.) The beauty is in the mess. It’s ok to try and chase the best version of your life, but if you’re constantly dreaming & searching for the perfect life you’re never truly living in the now. You’ll be forever unsatisfied.
6.) Rich is in the eye of the beholder. Rich doesn’t always mean money or material things. In fact, the most important things aren’t seen or felt. They’re experienced-freedom, peace, pride, laughter, love.
As we grow older, and hopefully wiser, we realize that a $300 or a $30 watch both tell the same time. You will realize that your true inner happiness does not come from the material things of this world. Whether you fly first class or economy, if the plane goes down-you go down with it. -Steve Jobs
7.) The most important food in the world is soul food. You can’t pour from an empty cup.
“Find what makes your soul sing with joy & try, as much as you can, to let that happen as often as possible. Listen to the inner-workings of your mind and be honest with yourself when things don’t feel right. Leave what doesn’t sit well and walk into new relationships, connections, & places with open arms. Forgive yourself for the shortcomings you’ve had (or think you’ve had) & celebrate where you will go next.And most of all, know that what you have to offer this world is valuable. And noone else can do it.” -Marisa Donnelly
Real Steps to consider for Successful “Dieting”
Everyday I have beautiful women come to me wanting to lose body fat. Absolutely nothing wrong with wanting to see what your body can do. Change is good. Change is energy. We are entitled to see what our bodies can do no matter what season we choose.
The question: have you earned the right to lose body fat and are you mentally ready?
Avoid Common Mistakes:
Not being clear about what your goal really is? Do you want to gain muscle or lose fat? Two different things. Two different requirements, one a calorie surplus, one a calorie deficit.
Not setting a realistic goal and not being honest about how flexible or strict you want to be. Eating for general health and wellness is more flexible. You can go out with friends and have those occasional cocktails. Cutting for a photo shoot or competition? That means strict diet, training, and minimal “cheats.”
These require different levels of commitment:
Not periodizing your nutrition. You should not be “cutting” or “dieting” forever. Keep cuts 8-16 weeks MAX, limit to 1-2 times per year. Follow up with 4-6 months of maintenance or surplus calories to upregulate body systems.
Automatically assume you need to cut carbs to lose weight. Carnivore, low carb, & keto absolutely have their place. They work wonderful for people who need an insulin reset, an elimination diet, have autoimmune disorders, poor relationships with carbs, etc, but they’re also not “right” for everyone if they don’t suit your needs or preferences. What kind of training are you doing? Are you doing CrossFit, HIIT training, Orange Theory, Bootcamps, marathon training? You may do better utilizing some quantity of carbs in your diet. All of our bodies are different. YOU have to eat for YOU!
You think punching numbers in myfitnesspal, an online calculator, or following a template will spit out magic macros to solve all your problems. Do you think a calculator or template cares you’ve been surviving on poverty macros, struggle with work stress, travel, kids back talking and getting in trouble at school, gut issues, and can’t sleep at night? All affect your mindset, digestion, recovery, relationships with food, relationships with other people, and most importantly yourself. INVEST in a qualified coach! I offer consults every single day, even weekends and holidays for YOU. Inquiry HERE.
These were from a fat loss cut for photo shoot prep. I reversed for 3 months prior and then ate at surplus (2300 calories daily) for 2 months prior to going into my cut. I didn’t have to drop below 1500 calories during my 12 week cut BECAUSE I did my due diligence to heal and recover FIRST.
Truths about Fat Loss:
Healthy, nourished bodies lose body fat. Eating 1000 calories a day, surviving on sugar-free jello & lettuce is not a balanced diet, nor a protocol to set you up for a successful fat loss phase. You need to work on yourself for months to get your calories up & your body functioning like a normal human being.
All your systems should be in check BEFORE considering diving into a cut: your metabolism, your hormones, your period, your mindset, your stress level.
Ladies, your period is like your internal gauge your body is functioning properly. If you’re not having a period that is the biggest red flag. Did you know your body can conserve 30,000 cal/year by not having a period. Why? If your body takes away a natural process to conserve energy, that’s called survival because reproducing is not a priority. This also goes for down regulating your metabolism, your thyroid, & your sex hormones.
Your metabolism is not one singular thing like your brain or your arm or your liver. Your metabolism encompasses everything it’s everywhere. Your brain, your digestive system, your reproductive system – they all contribute. It will adjust to low calories and this is when you plateau. We can’t cut you any lower as a coach when you come to us eating 1200 calories a day.
Your body will not respond to a cut if you have not properly taken care of it before hand. This could take months or even years. Your body does AMAZING things on the daily. Appreciate it. It’s main priority is keeping you alive & guess what?
Your body gives two f*cks that you want to have abs & look good in a bikini. #REALtalk
I empathize with your frustrations. It took me years to work my calories up to true maintenance, 4 years to be exact. Took me even longer to heal my gut, manage triggers, and most importantly, step into my worth and cultivate a growth mindset.
My door is always open. Feel free to message, dm, or email. I would love to help you on your journey!
You’re not going to get THERE, by doing what you did to get HERE. Every uplevel in life requires a different you. Stop shrinking yourself to fit places you’ve outgrown.
These photos – just a couple of my seasons. I love them both & they both required a completely different woman.
If you’re gonna change – positive, upleveling change looks like:
Asking for what you want & being assertive in situations where you would’ve been silent
Not feeling bad or apologetic for asking for what you want, your needs, your dreams, your voice, your opinion, your authenticity, your space, your introvert, or your extrovert
Setting boundaries, having those conversations you don’t want to have
Acknowledging your deservingness & worth, opening yourself up to receive abundance, unapologetically requesting & accepting being paid for your time
Accepting help when offered, it’s not a sign of weakness
Allowing yourself to feel & be whatever feels intuitively right for you without worrying about labels or judgment. We matter simply because we exist
Celebrating every win, every joyous moment, receiving & giving acts of kindness & love
Cultivating self helping habits, routines, grace
Some of my favorite Jim Rohn quotes:
“Don’t say, ‘If I could, I would.’ Say, ‘If I can, I will.’”
“Don’t wish it was easier, wish you were better. Don’t wish for less problems, wish for more skills. Don’t wish for less challenge, wish for more wisdom.”
“If you are not willing to risk the unusual, you will have to settle for the ordinary.”
“Work harder on yourself than you do on your job.”
“You cannot change your destination overnight, but you can change your direction overnight.”
“You don’t get paid for the hour. You get paid for the value you bring to the hour.”
“Life and business is like the changing seasons. You cannot change the seasons, but you can change yourself. Therein lies the opportunity to live an extraordinary life–the opportunity to change yourself.”
I don’t know about you, but these lit me up today! Enjoy Loves oxox
& fitness🏋🏼♀️🏃🏼♀️🦾 — my Instagram & website quickly turned from a place I occasionally visited to a home 🏠💕I built & filled with memories, life lessons, & a family — all of you!
I wanted to take time this morning to simply thank all of you for being a part of my life & allowing me to add value to your life in anyway that you need.
In my bio, which I swear I have changed a million times as I evolved as a human, I added a quote that reads, “🤷♀️I f*ckd up a lot😄”
Guess what? I’ll continue to f*ck up a lot.
And you will too. It’s part of this journey called being human.
We don’t evolve & grow without a PUSH.
Just like a plant pushing thru the soil 🌱🪴🌷
It takes rain & sunshine 🌧☀️
Y’all know I love lists of life lessons.
They fill the pages of all of our storybooks📖
Scroll thru, reflect, & enjoy! Share with your fellow humans simply trying to do the best they can💞
A different version of you exists in the minds of everyone who knows you. The only one that matters is the version you believe in your own mind.
The best decision I made was having all the hard conversations I didn’t want to have because those are the ones that change your life.
There’s a difference between feeling stuck & burned out. Feeling STUCK happens when you stop growing. It happens when you lose a feeling of purpose & you’re bogged down with too many tasks &/or energies of other people. Feeling BURNED OUT, you feel cognitively, emotionally, physically exhausted. Making it difficult to communicate, think, & work efficiently. LISTEN. If you’re feeling STUCK, try something new & chase whatever you’re passionate about. If you’re BURNED OUT, prioritize self-care & take a break, unapologetically.
Worry less if people like you & more about if you even like them.
Rejection is not as personal as it feels. Liking someone or being liked is more about compatibility than your worth. Stop choosing what isn’t choosing you. Read that again.
When dating, ask yourself if you would be friends with this person if you weren’t physically attracted to them. Do they make you a better person? Do they embody the person & life you desire? Be honest. This is a game changer. You are who you surround yourself with.
Stop ignoring red flags & patterns of behavior. Don’t think a mf wouldn’t do that to you, trust, a mf will def do that to you.
Stop living your life thru a piece of glass you rub & hold in your hands. The NOW is all we have. The past doesn’t need you anymore. The future hinges on your NOW.
Your LOVE life is only one area of your life. Don’t forget to nurture the rest. The grass is greener where you water it. You attract the energy you put out. When you envision your desired life, what does it look like? Be specific & embody the person that lives that life.
You are not your relationship. You both are 2 unique, amazing individuals that have chosen to live a life together. There’s YOU, there’s THEM, & there’s your RELATIONSHIP. You must honor all 3. The “right” person will feel like freedom & home, your safe place & your biggest adventure.
Have a firm handshake. Look people in the eye. Be honest. Never give up on people, miracles happen every day. Don’t be afraid to accept help.
Choose your life partners wisely. From this one decision can stem 90% of your happiness & misery. Learn to release people with a loving heart. Some relationships are only meant to last a season. Learn from them.
You dictate your reactions & control the pen that writes the words which fills the pages of your storybook. Don’t like your story? Write a new chapter.
A smile & a kind word go a long way. And they’re free.
The most interesting person in the room is the one most interested. Ask questions. Listen. Be a relentless optimist. Give people a second chance, think twice before giving them a third.
Be bold and courageous, live a life authentic to you. You’ll regret more of the things you didn’t do than the things you did do. Asking for forgiveness is easier than permission. 😉
Remember the golden rule. Treat others better than they treated you. Remember the 10 Commandments. Remember people may not remember exactly what you said, or what you did, but they will remember how you made them feel.
