Good morning Mama’s! Meal Prep Sunday back so soon… wish the weekdays went as fast as the weekends do. So happy we’re starting to get some warmer weather around here
Recent Posts
Blog
Meal Prep Sunday 4/4/21
Happy Easter! My day is about to be full of chocolate, egg hunts, and a toddler with a sugar high. I honestly prepped a lot of this yesterday, so Meal
Meal Prep Sunday 3/28/21
Well I survived my first week back in the pharmacy! Pretty sure I was on candid camera the whole time, but I made it and that’s all that matters… 😉
Meal Prep Sunday 3/21/21
Well last week was not the greatest of weeks… hoping to get back on my game in the kitchen this week to start Spring off on the right foot! My
Meal Prep Sunday 3/14/21
I am excited to announce that I passed my ACE Fitness Nutrition Specialist exam this past week! I started the study program over maternity leave since I knew I’d be
Meal Prep Sunday 3/7/21
Another meal prep in the books this morning. A little more prep work this week, but still made, packed, and cleaned up in under 2 hours. Plan and recipes can
Meal Prep Sunday 2/28/21
Meal Prep Sunday 2/28/21 It’s official – maternity leave is over and I’m back to work full time this week. I have mixed emotions about it – my brain is
Meal Prep Sunday 2/21/21
Meal Prep Sunday 2/21/21 I hope everyone was able to dig out of the snow this week. My little dude is loving life right now, but this gal is ready
Meal Prep Sunday 2/14/21
Meal Prep Sunday 2/14/21 Happy Valentine’s Day!!! I actually got out of the house last night sans kids for a date night with the hubs… It felt nice to sit
Meal Prep Sunday 1/31/21
Meal Prep Sunday 1/31/21 So I decided to go with a kid inspired meal prep this week. I’m always packing my kid’s lunch and thinking, these look kind of good!
Meal Prep Sunday 1/24/21
Here we go with another meal prep Sunday to start 2021 off on the right foot! So I tried out Freshly last week, and so far I will give it
Meal Prep Sunday 1/17/21
First this is first Sunday morning – meal prep! Even though I am home right now, I still need a plan to keep me on track. Spending a few hours
Meal Prep Sunday 1/10/21
Meal Prep Sunday 1/10/21 I had an assistant this morning for meal prep! My little man wanted to try out his new knives so he helped chop up his fruit
Meal Prep Sunday 1/3/21
Meal Prep Sunday 1/3/21 Meal Prep Sunday is back!! I apologize for the hiatus. My pregnancy this time around was not as kind to me and I spent most of
Meal Prep Sunday 5/10/20
Happy Mother’s Day to all you beautiful, hard working Mama’s out there! I hope you enjoy the pampering today and take advantage of a little QT while you can. 😉
Meal Prep Sunday 5/3/20
It’s that time of week again… Meal Prep Sunday. I can’t believe it’s already May! My little man is going to be 3 in a couple weeks and I can’t
Meal Prep Sunday 4/26/20
Last Meal Prep Sunday of April! I have a fairly simple meal plan this week as far as prep goes. There is only 1 breakfast and 1 lunch you need
Meal Prep Sunday 4/19/20
Meal Prep Sunday is back! Hope everyone had a great Easter weekend. I’m sure it wasn’t exactly what you had envisioned, but it’s all about what you make of it.
Healthy Broccoli Shrimp Alfredo
My feature recipe this week is another winner from Healthy Fitness Meals – Healthy Broccoli Shrimp Alfredo. This is a healthier spin on a classic pasta dish with a creamy
Meal Prep Sunday 4/5/20
Week ___ of quarantine life (I’ve already lost track). The days are starting to run together, but I can always count on Meal Prep Sunday to bring me back to
BBQ Chicken Pizza
Looking for an easy kid friendly meal to throw together for dinner? This Chicken BBQ Pizza from Fit Men Cook is a nice twist to your run of the mill
Meal Prep Sunday 3/29/20
I’m back with another Meal Prep Sunday! I know the days are starting to run together, but I hope this is helping keep you on track. I finally broke down
Meal Prep Sunday 3/22/20
Quarantine or no quarantine, it’s Meal Prep Sunday!! We are one week into home isolation and we’re all starting to feel the cabin fever! My husband and I have thankfully
Meal Prep Sunday 3/15/20
Well, all St Patty’s Day festivities were cancelled this weekend and schools/daycare are all closed for the next two weeks. As excited as my toddler is about this, I’m sure
Broccoli Cheddar Stuffed Chicken Breasts w/ Rice Pilaf
I adapted this recipe from Meal Prep on Fleek – you can find the original recipe and directions here. I made this as a dinner this week with enough leftovers
Meal Prep Sunday 3/8/20
The Sunday after Daylights Savings is probably one of my least favorite days of the year. Not only do I lose an hour of sleep, but my entire life is
Brownie Batter Protein Overnight Oats
Another amazing overnight oats recipe from my meal plan this week! If you love chocolate, this one is for you… It would make a great pre (or post) workout meal
Meal Prep Sunday 3/1/20
I’m back in the kitchen (kind of) this week for Meal Prep Sunday! It’s going to be short and sweet with a practically no-cook meal prep. The only baking I
5 Simple Sandwich Recipes
So when I say the words “meal prep” the knee jerk response I often get is “I don’t cook”. Whether you can’t cook or just don’t have the desire to
Meal Prep Sunday 2/16/20
Hope everyone had a quiet and romantic Valentine’s Day (if only for a couple of hours). I’ve realized when you have kids these holidays become something you look forward to…
Peanut Butter Coconut Overnight Oats
Oats are one of the most heart healthy grains you can eat. They are whole grain, high in fiber and help control blood sugar and cholesterol. Overnight oats are one
Heart Check Food List
The American Heart Association developed a way to easily identify heart healthy foods in the grocery store with their Heart-Check Certification program. All foods marked with this symbol have met
Meal Prep Sunday 2/7/20
Meal Prep Sunday back again! If you like what you see, you can download this full plan at the bottom of the page. I’m trying out a lot of new
Valentine’s Day Recipe Book – DIY Box of Chocolates
Score points for the extra effort this year, and make your Valentine a homemade box of chocolates they won’t have to regret! Try out a few of these easy to
Meal Prep Sunday 2/2/20
Happy Groundhog Day!! Good ‘ol Punxsy Phil just made my Sunday with hopes of an early Spring. YAY! Weather has been quite mild here in Pennsylvania and toddler cabin fever
Top 5 Meal Planning Blogs
If you’re bored with your current meal rotation and looking for new recipes, here are my 5 go-to meal planning blogs. They are full of recipes, meal plans, tips and
Meal Prep Sunday 1/26/20
Last meal prep Sunday in January… this month has flown by! I have another easy menu for you this week. Not a whole lot of fancy recipes or much prep
The Basics of Macro Counting
The universally accepted principle for weight loss is creating a calorie deficit, or eating less calories than you burn. Every fad diet out there abides by this rule regardless of
Meal Prep Sunday 1/19/20
Happy Sunday, it’s meal prep time!! I’m giving you another freebie this week. You can download this entire meal plan to add to your rotation. If you’re joining my Commit
Meal Prep Sunday 1/12/20
Meal Prep Sunday this week is the second menu from my Commit to Fit Challenge. I don’t like surprises when it comes to meal plans, so this is the exact
Top Supplements for Female Athletes
Vitamins and supplements are a debatable subject in my profession – do they really offer the benefits that we think? Truth is, the education in this topic in pharmacy school
Meal Prep Sunday 1/5/20
Happy New Year, friends!! I can’t wrap my head around the fact that it’s already 2020!! I have somehow made it through 3+ decades and can still remember rocking out
Meal Prep Sunday 12/15/19
10 Days and counting!!! If you’re still Christmas shopping, feel comfort in the fact that you’re not alone… I’ll be scrambling right there with you. The stomach flu took over
Meal Prep Sunday 12/8/19
I have to say there’s really nothing better than waking up to the sound of your child throwing up in your bed on a beautiful Sunday morning. They should figure
Meal Prep Sunday 12/1/19
I’I hope everyone enjoyed their Thanksgiving weekend and you all survived Black Friday’s madness. I personally drank and ate more than my fair share and already lost track of my
CBD: Pharmacist’s Friend or Foe?
Unless you live under a rock, you probably know that CBD (cannabidiol) has been the hot topic of conversation in 2019. With the recent legalization of marijuana in several states,
Top Gifts for the Active Toddler
It’s that time of year when cabin fever strikes… Anyone with an active toddler knows that the winter struggle is real! My 2&1/2 year old son never stops, so trying
Top Gifts for a Fitness Freak Under $30
Tis the season to get shopping! The holidays are upon us and so are some of the biggest shopping days of the year. I’ve shared my favorite fitness finds in
Meal Prep Sunday 11/17/19
It’s that time of week again… Meal Prep Sunday! I have a special treat for you this week – you can download a copy of this entire meal plan for
10 Superfoods for Diabetics
You may have seen or heard the term “superfoods” being used by the food industry to describe food and beverages claiming to have added health benefits. While this is often
Meal Prep Sunday 11/10/19
It’s a Steelers Sunday and I’m en route to rep my black and gold! Steelers games trump meal prep, so my Meal Prep Sunday is going to be a little
Pressure Cooker Cashew Chicken Recipe
Grab your Instant Pot! Here’s an easy 30 minute dinner to add to the rotation. Serve over brown rice, quinoa, or cauliflower rice. Click below for free download. pressure-cooker-cashew-chicken
Meal Prep Sunday 11/3/19
Happy November everyone!! I’m back in town and back in the kitchen this week for another Meal Prep Sunday. I’m easing myself back into it, so not too much prep
Meal Prep Sunday 10/20/19
Time to tackle that Sunday meal prep! You all have the plan, so no surprises here. We only need to prep 1 breakfast and 1 lunch this week – easy
Meal Prep Sunday 10/13/19
If you’re a subscriber, you already know what this week’s meal prep looks like. I hope you made good use out of your free download and have everything ready to
Meal Prep Sunday 10/6/19
Meal Prep Sunday already?? I’m throwing in a little bit of everything this week – grab and go breakfasts, crockpot meals, and ALL THE AVOCADO!! This is a moderate-carb Paleo
Chicken Ranch Spaghetti Squash Recipe
You can download the recipe here.
Meal Prep Sunday 9/29/19
I can’t believe we’re already down to the last weekend of September! I hope my pumpkin spice recipe book helped get you in a Fall mood this week. I’m off
Make the Time – You’re Worth It!
If I had a quarter for every time I heard someone say “I don’t have time” to workout, I’d be enjoying retirement on a beach somewhere drinking a margarita. (Or
Meal Prep Sunday 9/22/19
What a beautiful weekend we’re having here in PA! I can’t think of any other place where you can have all 4 seasons in one day… Waking up feels like
Meal Prep Sunday 9/15/19
Here we are again! Meal prep Sunday is upon us. I hope you took the easy way out this week and used my meal plan from last week to give
How Much Is Too Much?
We can all agree that exercise is good for you, but how much is too much? Overtraining syndrome (OTS) is a condition where the body reaches its “tipping point” when
Meal Prep Sunday 9/8/19
Oh Sunday, you’re back again… At least we now have football to make the day seem a little bit brighter! We are yinzers at heart in this family, so Steeler
Workout Programming 101
One of the biggest factors contributing to the success of a fitness program is proper planning. Anyone can get online, search Father Google, and download a “4 Week Transformation” workout
Meal Prep Sunday 9/1/19
Happy Labor Day!!! Summer has officially come to an end and fall is right around the corner. Tomorrow we move on to the season of pumpkin spice, leggings, and football…
Avoid Plateaus with Periodization
So how do you know it’s time to change up your workout routine? Well, simply stated, when you stop seeing results! We have all hit that dreaded “plateau” at some
Meal Prep Sunday 8/25/19
The time has come… it’s the last official weekend of summer before school starts. Welcome back to the crazy mornings getting out the door, the constant running to all the
Get More Done in Less Time with Compound Exercises
Incorporating compound exercises into your routine is another way to “get the most bang for you buck” from your workout. A compound exercise is any exercise that utilizes multiple muscle
Meal Prep Sunday 8/18/19
Happy Sunday! Hope everyone is enjoying these last beautiful weekends of summer. Because it’s been so hot, I decided to do a quick and easy “no cook” breakfast and lunch
Drop Sets for Gains
Incorporating drop sets into your workout plan is another effective way to kick up the intensity of your workouts without taking a lot of additional time. A drop set is
Meal Prep Sunday 8/11/19
Sunday is back again… if only our weekends could last a few days longer! I am trying a few new recipes this week – most of which I found on
The Science of Supersets
Another effective way to increase the intensity of your workouts in limited time is by incorporating supersets. A superset is a combination of two exercises done back to back with
Meal Prep Sunday 8/4/19
It’s back to business this Sunday! We had a great family vacay to the beach where I pretty much ate and drank my way through the week. There was seafood,
20 Minute HIIT Beach Workout
Just because you’re traveling doesn’t mean you have to phone it in on your exercise routine! In anticipation of my beach trip coming up, I decided to put together a
Meal Prep Sunday 7/21/19
Hope everyone is surviving the weekend heat wave. It’s a balmy 95 degrees in PA, but you won’t hear any complaints over here! Vacation is right around the corner for
Tabata Training : The 4 Minute Miracle
I touched on high intensity interval training (HIIT) last week as a very effective way to exercise and achieve results in a short period of time. Tabata workouts are a
Meal Prep Sunday 7/14/19
Happy Sunday! Nothing like ending the weekend with a little meal prep action to start the week off right. I’m only cooking for 1 (and a half) the majority of
My Top Amazon Fitness Finds
One of my favorite times of year is coming up next week… Amazon Prime Day(s)! This may come as a surprise, but I HATE shopping. I just don’t have the
Meal Prep Sunday 7/7/19
Meal Prep Sunday is back in action! Hope everyone had a great 4th of July holiday. I know I ate and drank my way through this week, so it’s time
Roll Out! Foam Rolling 101
If you didn’t say that in your best Ludacris voice, then you need to get on my level… HA! I never believed in the benefits of foam rolling until the
Meal Planning Apps that Keep Me Sane
I’m taking a break from meal prep this week since we’ll be traveling for the 4th. Instead, I decided to share some of my favorite meal planning apps to give
HIIT Training for the Busy Soul
Time is probably the biggest hurdle we all face when it comes to adopting a healthy lifestyle. The most frequent question I get asked by clients is how much time
Meal Prep Sunday 6/23/19
Summer is officially here! After what seemed like weeks of rain, we finally had a beautiful weekend here in PA. My kid even slept in his own bed all night,
Meal Prep Sunday 6/16/19
I’m back in action for meal prep Sunday this week! I have been little MIA due to traveling and struggling with a 2 year old sleep regression. There’s nothing like
Meal Prep Sunday – 6/2/19
Meal Prep Sunday is back already… The sunny weather has finally decided to show it’s face around here and summer vacation is right around the corner! Even more reason to
Home Gym Series – Dumbbells
Time to grab those weights! Last but definitely not least in the home gym series are those dumbbells. Don’t be afraid to add some weight to your workout routines. Building
Meal Prep Sunday – 5/26/19
Happy Memorial Day weekend everyone! Summer is FINALLY here and I hope you’re enjoying every second of the sunshine you can get. I’m traveling for the holiday, so my normal
Home Gym Series – Chair Workout
Back to the basement this week, continuing on with the home gym series. Time to grab your dining room chair and get a little use out of it! Here’s a
Meal Prep Sunday – 5/19/19
It’s been a whirlwind of a weekend and I’m sad to see it come to an end. My little man turned 2 and we’ve been in full party mode all
Meal Prep Sunday – 5/12/19
First, I would like to wish all you Mama’s out there a very happy Mother’s Day! I hope you got to sleep in, have breakfast in bed and enjoy a
Home Gym Series – Band Workout
Now that you know how easy it is to get a workout in with just a pair of paper plates, let’s move on to those bands! Bands are an effective
Meal Prep Sunday – 5/5/19
After a crazy couple weekends, I’m finally back in the kitchen to bring you another Meal Prep Sunday! I had planned a Cinco De Mayo themed meal prep this week,
Home Gym Series – Slider Workout
So last week I showed you how easy it was to put together your own home gym. Now, I’m going to show you how to put that gym to work!
Build a Home Gym in Under $100
Are you short on time or money? Just not feeling the gym scene? No worries! You can build a home gym with only 6 pieces of equipment for under $100.
Meal Prep Sunday 4/14/19
It’s that time of week again – Meal Prep Sunday! Here’s a peek at my menu this week. I try to keep it simple by prepping 1 breakfast, 2 lunches,
Sample recipe from my Basics to Meal Prep guide
Here’s a sneak peak at one of my recipes included in the Basics to Meal Prep guide Print Recipe Peanut Butter Protein Bars Homemade protein bars that taste like a