Category: Hammer & Chisel

Diet verse Lifestyle

I have been gone a while from this blog, but I’m back and committing to write as much as possible to help YOU learn different ways to maintain a healthy and fit lifestyle.

I’ve been very consistent with exercise this summer, but diet… not so much. I’m committing to refocusing my energy on clean eating and portion control to get me as healthy as possible.

Because of that, I wanted to focus on the difference of a diet and a lifestyle. A lot of people ask me if I’m still “on that diet” or if a certain food is “allowed” on a diet. Those phrases, and similar phrases, really annoyed me and only recently did I realize why. I realized, I was annoyed because the word “diet” to me means that someone is overweight or thinks they are overweight and unhealthy and wants¬†to lose weight and in order to do that, they are going to follow a plan for a certain amount of time. Some of you reading this may need to lose weight, but it is not a temporary thing! I don’t consider my food choices to be temporary. For me and hopefully a lot of you, the choices you make are because of a lifestyle choice. If you are eating healthy, following a specific “diet” such as 21 day fix containers or paleo, remember, that you are making a lifestyle choice The ultimate goal of those philosophies/programs is to get you as healthy as possible by eating real, clean food. All of these lifestyle choices, allow you to be in control of what you put in your body. If you want a margarita¬†or a piece of cake, go for it. As long as you know its not your typical lifestyle choice, and you go back to your healthy lifestyle afterwards.

Let’s work together to change the language and connotation for those of us who are choosing to make healthy food our normal lifestyle!

Apple Sausage Egg Scramble

breakfast scramble


I’m on vacation this week so its a perfect time to work on some new 21 Day Fix Portion Control Container recipes. I love egg scrambles but before the container system I used to throw hash browns, peas, corn, turkey bacon, liquid eggs, and cheese into a pan and scramble. While it’s delicious and filling, it’s also heavy on the carbs and almost 600 calories. After doing some research, I created an apple sausage egg scramble that is not only just as filling, but way healthier in terms of macronutrients and portion control.


1 link of chicken sausage (I used Adele Garlic Chicken Sausage)

2 eggs

1 green container or 1 cup of veggies chopped (I’m using zucchini and red pepper)

1 yellow container or 1/2 cup of raw sweet potato chopped

1 green apple

1 teaspoon of coconut oil


1: Heat coconut oil in a skillet and add sweet potato and cook for 2 – 3 minutes

2: Add veggies and cook for 2 -3 minutes

3. Add chicken sausage and cook for another 2 – 3 minutes (the Adele brand is pre – cooked but if you use chicken sausage that is not precooked, I’d cook it first)

4.Add apple and cook for 1 – 2 minutes

5.Add eggs and cook until fully done.

6. I love hot sauce so I add a lot of it when done, but that’s optional.

Container Equivalent:

2 Reds, 1 Yellow, 1 Purple 1 Green, 1 teaspoon


Accountability and Support

It’s the night before Hammer & Chisel and by that I mean I’m starting a 60 day fitness and nutrition program with a bunch of other people who are using this new Beachbody program. I’m excited though scared because I’ve only completed two Beachbody programs in full, and I wasn’t even that consistent.

However, the exciting part about this program verse other ones I’ve done (or attempted to do) is how many other people are doing it and the motivation and support I’ll get. Not only is one of my good friends doing it, but my coach is doing it and running a support group. Even better than that is Beachbody is running their own Facebook group and the CEO of Beachbody is doing it as well as the creators of the program Autumn and Segi.

This really makes me think of how important it is to have people hold you accountable and to have people support you through your journey in fitness and/or weight loss. As humans, I think it is easier for us to give up on ourselves than disappoint others. By that I mean, I can make excuses for myself and might not feel bad, but if I know I’m accountable to someone, then I’m less likely to let them down.

One of my initial reasons to becoming a health and fitness coach was so I could be accountable to the people I’m coaching. I’m even more excited to be accountable to a huge group of people completing the same program. I am and I know with that support, I won’t quit and I’ll find reasons to have fewer excuses.

Find someone to be your accountability partner. Find someone to hold you accountable. Find someone who will text you each day to make sure you got your workout in. Find someone who will ask what you ate for your meals. Find someone who will compete with you for the most steps in a day or who can drink enough water each day. Find someone to hold you accountable so you don’t give up!