Vanilla Protein Peanut Butter Cups

Happy Saturday! I hope you’re having a great weekend so far. Here’s a little not-so-bad for you sweet treat that I hope you enjoy as much as I do!

You’ll need:


  • Vanilla Shakeology
  • Coconut Oil
  • All-Natural Peanut Butter
  • Muffin cups



Melt 2 tablespoons coconut oil in the microwave.


Add 4 tablespoons Shakeology and stir- consistency should be pourable, adjust as needed.

Add approximately 1/2 inch layer of Shakeology mixture to bottom of each muffin cup. Place in freezer until solid (2-3 minutes).


Add 1 tsp peanut butter to each muffin cup, top with remaining Shakeology mixture.

Freeze until solid (about 10 minutes).



Are you whipping up anything delicious this weekend? I’d love to hear about it!

3 Day Refresh RESULTS!

100% DONE.

And it wasn’t nearly as bad as I thought it was going to be.

For anyone who hasn’t been following me over the past few days, I’ve been completing the 3 Day Refresh- a program that focuses on resetting your body for clean eating, getting garbage out and and getting loads of vitamins and hydration in. Was it always easy? No. Was it worth it? Totally.

A few people have asked me if I was hungry the whole time- not. at. all. The first day was rough with hunger, but I’m pretty sure that was actually my sugar cravings hard at work due to the “throw caution to the wind” way I had been eating on vacation during the previous week.


Starting weight (Wednesday morning): 137.8

Ending weight (Saturday morning): 133.2

High points: If you follow me on Facebook, you already know- the morning of day 3 (and, really, the morning of day 4) feel incredible. You feel lighter in the best way, cravings are gone, skin looks great, energy is high. I can totally understand why someone would do this multiple times. You know that feeling you have when you eat a ton of garbage and feel like a slug (kind of like I felt after my Oreos-dipped-in-Nutella binge on vacation)? The high points of the Refresh are like the opposite of that feeling.

Low points: End of day 1 was my lowest point, no doubt about it. If I hadn’t told my fellow coaches that I was doing the Refresh, I would have quit. The only thing that kept me going was knowing that the vast majority of them have already done it. I would have felt like a piece of crap leader if I couldn’t do it too (thanks ladies for all your cheerleading along the way). As far as the day-to-day, I found that late afternoon was a little bit tough, but this was only due to poor planning on my part. I should have brought my afternoon snack to work with me instead of having it when I got home.

I was a little worried that I wouldn’t see significant change in such a short period of time, but… looks like it all worked out (before on top, after on bottom):

3DR results

I will definitely be doing this again after holidays and vacations. It took that “I’ve got to get back on track” thing that can take months and squashed it into 3 days. Crazy happy with this process and the results.

Ready to refresh yourself? Send me a message, and let’s chat!

3 Day Refresh- Day 3

Allllllmost there!

Today has been so much easier than Days 1 & 2. I woke up with renewed energy and felt fabulous. I’ve heard that this tends to happen on day 3, but with the way I felt on days 1 & 2, I didn’t really believe it… but it’s oh-so true. I now completely understand why people do this every few months- day 3 (and therefore, I would imagine, the days following day 3) feels incredible.

Here’s how today played out:

Breakfast– Vanilla Shakeology, cup of coffee (totally out of habit- oh well!), 4 cups water

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Mid-morning– Fiber Sweep, plus 3 additional cups of water. Was not at all sad to throw away this last empty packet!

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Lunch– Vanilla fresh shake, 1/2 c. black cherries, 1 c. steamed veggies topped with salt, cumin, and 2 tbs olive oil (it’s crazy how filling veggies are when they’re topped with healthy fat- I’m going to remember that when this is over and use it to my advantage)

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Mid-afternoon– 1 c. salad, 2 tbs hummus (may have been more like 3 tbs hummus), plus 2 cups water.

Dinner– Vanilla fresh shake, 1 c. salad, 2 tbs hummus

Here’s how we’re feeling today:


Amanda- 10 (seriously- maybe more like 11)

Justin- 6

Hunger (1 being the lowest, 10 being highest)

Amanda- 2 (it’s completely flip-flopped)

Justin- 8 (womp womp- maybe this is a little tougher for guys!)


Amanda- Light, happy, at ease.

Justin- Good!

If you’re on Day 1 or 2 of the Refresh right now- hang in there! I can’t wait to hear how you feel on Day 3!

Interested in doing a Refresh of your own? Click here and send me a message!

3 Day Refresh- Day 2

66% done!

Today has been much easier than yesterday! The hunger has eased, the cravings have almost ceased, and the energy is up! Here’s how today broke down:

Breakfast: Vanilla Shakeology with half a banana, 1 c. water, 4 ice cubes. 2 additional cups of water.

Late Morning: Fiber Sweep- and the tips that some Facebook friends told me yesterday made all the difference! Stirring/ swirling the sweep in the cup between gulps makes it so much easier to get down, and that way, it’s not all gross at the bottom.

Lunch: Steamed veggies seasoned with salt, pepper, and 2 tablespoons of olive oil, and 3 cups of water. It was so freaking cold in my office today that I couldn’t wait to get warmed up! Normally, I would have been craving a latte, but steamed veggies did the trick! Also had a Vanilla Fresh shake (just shaken with water- no blender at work).

Afternoon: These little devil berries (the caption says it all), plus 3 cups of water:

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Dinner: Vanilla Fresh shake blended with mango, water, and ice, Salad with 1 tbs of hummus, and 1 tbs of almond butter, straight out of the jar.

Here’s how we’re feeling today:

Energy (1 low, 10 high)

Amanda- 6.

Justin- 8.


Amanda- 3. SO much better than yesterday.

Justin- 10.


Amanda- Clear headed, calm.

Justin- Tired, relaxed.

Just one more day to go!

Interested in doing a 3 Day Refresh of your own? I’d love to coach you through it! Click here and send me a message.

3 Day Refresh- Day 1

33% DONE.

(That’s what I’m repeating to myself so I don’t mindlessly end up stuffing my face with baklava down the road at Gyro Palace)

So here’s how Day 1 broke down:

Breakfast: Cherry Vanilla Shakeology, 4 cups water. This picture is from yesterday, but I made it exactly the same: 1 scoop vanilla Shakeology, 4 ice cubes, 1/2 c. pitted black cherries, 1 c. cold water. Reminds me of whitehouse cherry ice cream!

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Mid-Morning: Fiber sweep, 3 cups water. I was expecting the fiber sweep to be SO MUCH WORSE than it was! It tastes like a very, very healthy, slightly sweet lemonade. I was pleasantly surprised. I’m not exactly looking forward to it tomorrow, but I’m not dreading it either.

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Lunch: Vanilla Fresh Shake, 3 c. romaine lettuce topped with 2 tbs. hummus, 3 slices watermelon. Totally forgot that we’re allowed to have fruit at lunch, so I took a minute to get away from my desk and run to Whole Foods for some watermelon!

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Afternoon: Mixed veggies topped with olive oil

Dinner: Vanilla Fresh Shake blended with 1/2 banana, 3 c. romaine lettuce topped with 2 tbs. hummus, 2 c. water.

(We’re picking those white center pieces of lettuce out of the bag)

Justin: You know, I don’t usually like these pieces of lettuce.

Me: Yeah, me neither. But now they’re great. They’re like chips. Except they’re not. Not at all.

Here’s how we’re feeling: 

Energy (1 being low, 10 being high):

Justin: 3

Amanda: 2 (This is also likely due to the fact that I only got 5 hours of sleep last night- totally my own fault. Going to bed super early!)

Hunger (1 being low, 10 being high):

Justin: 8-9

Amanda: 7


Justin: Relaxed and calm.

Amanda: Sleepy and quiet.

We’re staying strong! We both had those moments of “let’s not do this” today, but we’ve pushed through them and we’re ready for day 2. 

Want to give the Refresh a go? Let’s chat! Click here and send me a message.



#TransformationTuesday- My Story


The highlight reel.

We’ve all heard this term, right? It’s meant to remind us that when we read blogs and scroll through social media, we’re seeing the parts of life that others want us to see. The perfect birthday parties, the homemade sushi, the cocktail garnished with garden fresh herbs, the perfectly posed after-workout selfie. Rarely do we see pictures of piles of laundry that went unfinished, greasy Chinese containers on the counter, or workout calendars with tons of unchecked boxes.

There’s nothing wrong with sharing positive things- we all do it- but rarely do they paint the whole picture. Thinking about this made me want backtrack a little bit and share my fitness story. I don’t want you to think that I was always some 5 am- wakeup- do a workout- post pictures- drink a shake- pack a healthy lunch person, because nothing could be further from the truth.


November 2014

I was a 6th grade science teacher at a charter school in Philly, and I was subsisting mostly on coffee (large iced, 7 pumps of mocha, 7 packets of Equal, extra milk- I can’t make this stuff up) and Dunkin’ Donuts breakfast sandwiches, with the occasional Wawa turkey on white, oil and vinegar, provolone… stuffed with Doritos and polished off with a king size candy bar.

I was perpetually exhausted. My sleep schedule was erratic. I stayed up too late, woke up too early (only because I had to- my workload was not manageable for me), and was riddled with anxiety and irritability. I would come home exhausted, give myself yet another jolt of caffeine and sugar, toss and turn all night, wake up exhausted… you get the picture.

One day, while I was teaching my students, I got a text from my then-boyfriend, now-husband, Justin, telling me that we got orders, and we were going to be moving. Fun thing about the military: they’re not too keen on unmarried couples moving together. We had already planned on getting married in 2015, and we couldn’t bear the thought of Justin leaving and me not coming along (<3) so we changed up our timeline. We got engaged just before Christmas, and we went into overdrive and planned a wedding for January 31, 2015. I was so excited, but also felt an incredible amount of stress. I was quitting my job, finding a new one, leaving the city that had become my home, getting married (into the military, no less), and moving 7 hours from my family.

I wish I could say I dealt with this stress in a healthy way… but that would be such a crock! As my stress increased, so did every unhealthy habit I had. I ate more garbage (shout out to Pizza Hut), guzzled more caffeine, exercised even less, slept less, drank more. I was looking for stress relief in the wrong places, and I didn’t find it.

February 2015

On February 15th, we moved to Dayton. The next day, Justin went to work. I did not, because I didn’t have a job. Instead, I puttered around my empty house and tried to busy myself.  I wanted to make friends, but was too nervous to put myself out there, so instead, I binge watched Army Wives on Netflix in hopes that I would find something semi-realistic that I could relate to so I’d feel less alone.  I would wait and wait with anticipation for Justin to come home for lunch. I would eat when he was there, and I would eat again after he left. I remember going through an entire box of Cinnamon Toast Crunch in one day on more than one occasion.

I was feeling like garbage, yet again. I heard about this thing called Diet Bet, and asked Justin if he wanted to give it a try with me. At that point, I’m pretty sure he would have done anything to snap me out of my funk. We did a few rounds and lost a few pounds, which was exciting, but what I was doing wasn’t sustainable. It was a lot of crash dieting right before the deadline, only to gain those pounds back after the submission day.

While scrolling on Facebook, I noticed one of my friends made a post about a clean eating group. I didn’t know what clean eating was, but the concept sounded so… refreshing, especially compared to what I was doing. I called my friend and asked her to fill me in, and she talked to me about how clean eating focuses on a diet consisting of whole, real food- not packaged stuff. I remember feeling a little confused at first. If I wasn’t eating packaged food… what could I eat? What else was there?

I knew I had to do SOMETHING, so I joined the next clean eating group she was a part of. I knew that the group was Beachbody-related, but I didn’t know Beachbody from Advocare/ Herbalife/ Isagenix/ Slim Fast/ South Beach Diet, honestly. I started to get the hang of it- Ezekiel bread replaced hamburger buns. Eggs were served with salt, pepper, and sriracha instead of piles of cheese. Turkey replaced beef, a shake replaced pancakes, and daily walks replaced TV time (at least once in awhile).

April 2015

I saw progress eating clean- my energy was up a little, and so was my overall mood. After the ended, I didn’t want to stop. I talked to the leader of the group and asked if she was running anything else, and she asked me to join her challenge group. All of the women in the group seemed to be doing programs, and I remembered that, years before, in a moment of I-don’t-even-know-what, I had ordered Insanity off of an infomercial. I found the box, dusted it off (literally) and put the DVD in the Xbox. I was only trying the workout so I could be like the other girls in the group.

That first workout sucked. There’s no other way to put it. I had to take break, after break, after break. My asthma was a mess. My stomach hurt. I didn’t have a good time. I was annoyed by the women in the video because who looks like that?! Regardless, I saw the women in my challenge group posting their sweaty selfies and pushing through their workouts, day after day, so I did too.

Then, something weird happened- I completed the entire first month of the program.

There was something magical to me about that 30 day mark- I felt like I had accomplished something big. I realized that just as these women in my challenge group had motivated me to make a change, maybe, maybe,  I could motivate other women to make a change as well. I had always been pretty good at motivating students, so perhaps I’d be good at this too?

I talked to the coach running the group and got myself signed up, with no idea what I was doing. I plodded along for months, sometimes telling others about my workouts, sometimes getting really into eating clean, sometimes ordering pizza three nights a week, sometimes following a program, sometimes not, and saw very slow, yet consistent, progress in my own fitness.

December 2015

We were at home in Northeastern Pennsylvania visiting with my parents, and my mom had a Beachbody package show up. It was supposed to be Turbo Fire, a program she wanted to try, and instead, it was… the 21 Day Fix? Total shipping error. I got on with our customer service team for her, they sent her the correct program, and told her to go ahead and keep the Fix. She wasn’t particularly interested in it, and I felt like I should give it a go, simply because I was a coach and lots of coaches did it.

I took out the little containers and couldn’t believe how small they were. I downloaded the app and stuck to the plan (for the most part- there were two pizza nights, if I recall correctly). I drank my water, got consistent with my Shakeology, and stayed on top of my workouts.

That shipping mistake changed EVERYTHING.

Those stubborn pounds that had been hanging around for a year began to melt away. My energy levels soared. My anxiety decreased. I was sleeping like a baby and waking up with intense energy, no caffeine required. My mind was clear, I was decisive, and within a few days, my cravings were gone. The payoff I got from eating crap was no longer worth the consequence.

July 2016

Now, after many rounds of the 21 Day Fix (as well as a round of 21 Day Fix Extreme) as well as a handful of other programs (major shout out to Cize) I’m closer to my goals than I ever have been in my adult life, and I’ve done it in a healthy, sustainable way. I still eat crap sometimes. I am not perfect. There are nights when I don’t get enough sleep. There are days when my workout doesn’t happen. Takeout is still a thing in my house.

All those things being said… most nights, I do get enough sleep. Most days, I get my workout in (bonus point- it usually happens in the morning!). Most days, all of my food is home cooked and clean.

For some people, lifestyle overhauls happens overnight. For me, that wasn’t the case. Please remember, if you’re taking steps to be healthier every day, you’re moving in the right direction. If you’re making progress, no matter how small, you’re moving in the right direction. If you’re feeling happier, less anxious, more energetic, and less controlled by food, you are moving in the right direction. 

I’d love to hear about your fitness story!

Ready to get your story started? Let’s do this. Click here to send me a message!




LAST CALL for my Fixin’ For Spring April 21 Day Fix group! This program does an amaaaazing job of combining nutrition and exercise in a way that is totally doable and is PERFECT for people who are short on time. You will get more than enough food- most of my challengers report that they have trouble finishing it all!

In this group, you’ll get:
– Portion controlled, color coded containers to help you piece together your meals in a way that fuels your body
– 30 minute workouts (both DVD and streaming)
– 30 days of Shakeology (our superfood meal replacement shake- counts as one of your containers and a multivitamin)
– Eating guide
– Tracking app
– Weekly meal plans
– Weekly grocery lists
– Recipes
– One on one coaching with me
– Group support

You ready? Let’s do this. I’ll be there for you every step of the way. Send me a message: or comment “I’m interested” on this post (leave your email) so I can give you the details!

22 Minute Hard Corps- Day 1

First of all, I want to thank all of you for being so incredibly supportive of me yesterday! I’m excited to get out for a long run this weekend and see how things go, but honestly, like I said, I’m ok no matter how this turns out. What a great feeling.

Yesterday, I began to dig into a new program, and I’m kind of obsessed with it already! This is my first Tony Horton program (the guy who does P90X), and I wasn’t totally sure what to expect- it was awesome! I was pleasantly surprised to see how my running endurance translated into endurance in this program. I was able to do so much more than I thought I would. I definitely slowed down from minute 15 or so until the end, but I was still able to hold my own!

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I was able to talk Justin into doing this with me- and he loved it so much that he wanted to do it again this morning!

22 Minute Hard Corps is an 8-week, 22-minute (duh) program full of bootcamp style cardio and strength training workouts. I’ve been craving getting something other than running back into my schedule, and this is an awesome fit! Tony does an awesome job of explaining each exercise and demonstrating proper form before hand. Also really cool- all of the people in the video are veterans, and Beachbody is donating a percentage of the profits from this program to vets. How cool.

The workout I did yesterday, cardio 1, consisted of 3 rounds of 6 exercises, each for varying time limits per exercise. We did burpees, bear crawls, T jacks- definitely worked the whole body. I’m seriously feeling it in my abs today, which surprises me and makes me really happy! I have trouble isolating my abs, and I feel like this workout did the trick.

The meal plan that’s recommended with 22MHC is the 21 Day Fix, which I already follow- perfection! I can see that nutrition will be key to keep that high energy up for the full 22 minutes. I’m so excited to share my progress with you all!

Are you working on a program right now? I’d love to hear all about it!

Ready to jump start your fitness? Let’s chat and find a good fit for you. 

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Marathon Training: The Good, The Bad, and The Ugly


Hey there! I hope you’re having a lovely Wednesday and are getting the chance to get outside and enjoy some of the not-so-freezing weather that we’re lucky enough to have here in Ohio. Marathon training is quickly ramping up, which means that the big day is looming closer and closer:

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Marathon Training: The Good

On Saturday, I had my longest run to date- the 13 miler, and I’m so glad to be placing this in the good category. My mind was right, I was hydrated, my nutrition was right. It still wasn’t easy (and I don’t think running 13 miles should ever feel easy, if you’re doing it right). I did feel strong the whole time, and only had one of those “maybe I should stop?” moments.

Nutrition is also falling into the good category, which is awesome! Shakeology every day + 21 Day Fix is doing wonders for me, and I find that the more on point I am with nutrition, the easier my run feels, the better I sleep, and the faster I recover. When I was first getting started, it was taking me 3-4 days to really recover from a long run, and now, within 48 hours, I feel good to go, with no joint pain or soreness.

Best for last here: the weather!!! I am finally able to run outside again, at least for the time being. I cannot stand to run on that damn treadmill anymore. I cannot. Just thinking about it is making me anxious and angry, lol, and I hate feeling that way!

Marathon Training: The Bad

Caffeine. I’m pretty sure I’m over-caffinating my runs, and it’s something that I need to begin stepping down from. I’m finding that after my runs, my body desperately wants a nap, but I can’t fall asleep. It’s that typical caffeine-jitters feeling- heartbeat feels quick, brain can’t relax, a little shaky. For runs over 90 minutes, I’ve been doing a cup of coffee beforehand, a Gu 1/3 of the way through (20 mg of caffeine), and some electrolyte gummies 2/3 of the way through (30 mg of caffeine). I’ve been fully hydrated, but I’m still feeling these negative effects. I was talking to my dad about this yesterday, and he brought up a good point- caffeine may make running feel good, but running does not burn caffeine- it’s still sitting in my system when the run is over.

Marathon Training: The Ugly

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MY FEET. OMG. For a half second, I debated putting a picture of my feet on here, but that’s gross. My feet look like I tried to climb Mt. Everest in sandals, or like I’m a fire walker or something. On that note, I’m going to grab some new shoes in the next few days- I think it’s about that time.

Want to get started on your own health and fitness, but aren’t sure where to start? Click here to message me. 

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Dear New Coach,

I am so glad that you decided to take the leap and join my team. I know that jumping into coaching can be scary (like really scary), especially when you aren’t in perfect shape yet, or you’re afraid of what your friends or family will think, or you (eek!) wonder if anyone will trust you enough to help them with their own health and fitness- you’re not perfect, after all. It’s easy for me tell you to not worry, and disregard what other people think… but that’s not real (if you figure out a way to stop caring what other people think, let me know).

I want you to know that you are not alone in your fears. When I first thought about coaching, my immediate thought was that people would think I was a fraud.  I still had issues- sometimes I skipped workouts, I ate pizza (still do) and my body didn’t quite look the way I wanted it to look. Sure, I had started exercising more and was educating myself on how to eat healthy, but I was no expert.

I imagined my family and friends talking about my new venture, telling each other how this would just be another one of my things that I got really excited about for a few months, then stopped talking about, then quit. I had a habit of doing that with so many things. There were races I was going to run, medical schools I was going to apply for, trips I was going to take… I had a pattern of not following through. Why would this be any different?

Who would want me to help them get in shape? Why would anyone trust me? Who was I to help others?

Here’s what I found: when push came to shove, I felt better because I was eating better and exercising more, and that was the bottom line. I wasn’t perfect by any means (and never will be) but my life began improving and I wanted to help other people improve their lives too. I wanted to help other people feel the way I was feeling, and when I began sharing what I was doing with others, I found that I was holding myself even more accountable. I began setting goals and hitting them, because I wanted to show others that they could do the same. The fear- who would trust me?– evolved into a promise that I began to make to myself- my lifestyle is going to show people that I’m trustworthy and can help them.

I realized that, even if no one joined me, the bottom line was my life was getting better. Even if exactly zero people came to me to help them, if zero people asked for my advice, even if I never provided anyone with a single meal plan or progam- my life was getting better! Oddly, as soon as I realized this and began to take it to heart, people began to follow me. I began to wake up to questions about the programs I was following, or recipes that I shared. Friends and family began to ask my advice about how to improve their health and lower their stress. Did I always have all of the answers? No (and I still don’t)- but when I came across a question I couldn’t answer, I worked until I found the answer.

New coach, I am so glad that you’re on my team. We’re going to do awesome things together.

Want to learn more about coaching with me? Click here and send me a message. 

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