Exercise & Fitness / FITNESS & WELLNESS / Movitation / Positive Thinking / Tips

Goal Setting + Accountability = Success

So who’s keeping you accountable? So many times I hear that what people are really missing is the accountability piece. But what I sometimes also hear in their voice is a sense of defeat that they need that. WTH?!! Are supposed to be made of steal and completely self sufficient? NO!! As I say, it…

By ascendbody April 18, 2017 | 

Exercise & Fitness / Nutrition / Recipes / Tips

Asparagus Sweet Potato Chicken Skillet

Ingredients: 1 lb. boneless chicken breasts 1 tablespoon olive oil Salt and ground fresh black pepper 3 garlic cloves, minced 1 medium sweet potato, peeled and diced ½ cup chicken broth or water ½ lb (225 g) fresh asparagus (the spears should be cut at a diagonal in 1 and 2 inch pieces) ½ teaspoon…

By ascendbody April 13, 2017 | 

Exercise & Fitness / Nutrition / Recipes


INGREDIENTS 2 med/large sweet potatoes peeled and sliced into thin rounds Coconut oil for coating dish and sea salt, for roasting 1 med onion, diced 1 large or 2 small red bell peppers, diced Pinch of salt 1 lb bulk sausage (or casings removed) turkey or pork (sugar-free or homemade for Whole30 compliance) 12 large…

By ascendbody March 29, 2017 | 

Exercise & Fitness / FITNESS & WELLNESS / food / Nutrition / Recipes / Tips

How Does The Keto Paleo Diet Stack Up?

The benefits of adopting a paleo lifestyle go way beyond weight loss and maintaining a healthy physique. This ‘low carb’ diet, that generally avoids dairy, grains, processed foods, preservatives and added chemicals, has numerous other health benefits including aiding in balancing blood sugar levels, reducing inflammation within the body, clearing the skin, regulating sleeping patterns…

By ascendbody March 27, 2017 | 

Exercise & Fitness / FITNESS & WELLNESS / food / Nutrition / Recipes


INGREDIENTS Steak Marinade: 1½ pounds flap steak or hanger steak, sliced thin against-the-grain 1 tablespoon coconut aminos 1 tablespoon vegetable or beef broth Garlic Sauce: 3 tablespoons vegetable or beef broth 3 tablespoons coconut aminos ½ teaspoon coconut oil, melted 2 cloves garlic, minced 1 tablespoon minced ginger 1 teaspoon arrowroot flour 1 teaspoon honey…

By ascendbody March 23, 2017 | 

Exercise & Fitness / FITNESS & WELLNESS / food / Nutrition / Recipes / Tips

Sheet Pan Hoisin Chicken

  Ingredients 2 (6-ounce) skinless, boneless chicken breasts 1 cup (8 ounces) small Yukon Gold or red potatoes, halved or quartered 2 large carrots, sliced into rounds 2 cups broccoli florets 1 red bell pepper, cut into chunks 1 cup cauliflower florets 2 tablespoons olive oil salt and black pepper to taste For the sauce…

By ascendbody March 16, 2017 | 

Exercise & Fitness / FITNESS & WELLNESS / food / Nutrition / Recipes

Healthy Carrot Cake Oatmeal Smoothie

Ingredients 1/2 cup rolled oats 1 small carrot, chopped can sub for 1/4 cup mashed carrots 1-2 tbsp granulated sweetener of choice can sub for 5-6 drops of your favorite liquid sweetener 1-2 tbsp LSA mix can sub for ground flax or chia seeds 1 tsp cinnamon 1 tsp mixed spice 1 tsp vanilla extract…

By ascendbody March 9, 2017 | 

Exercise & Fitness / FITNESS & WELLNESS / Personal Training / Restoration / Tips

Preventing & Reducing Back Pain With Spine Stabilization Exercises

Back pain can range from being mildly uncomfortable to seriously debilitating and is incredibly common in the American population, with around 31 million people suffering from back pain at any given time. One of the key factors in preventing back pain is strengthening and stabilizing the many different muscles of the core. However, often when…

By ascendbody March 3, 2017 | 

Exercise & Fitness / FITNESS & WELLNESS / food / Nutrition / Recipes / Tips

Grilled Honey Sriracha Chicken Bowl

INGREDIENTS: 2 pounds boneless, skinless chicken breasts ½ cup honey ¼ cup olive oil 2 tablespoons sriracha Kosher salt Freshly ground black pepper 2 (6 ounce) boxes Long Grain and Wild Rice 2 avocados, sliced 1 bunch scallions, chopped Crumbled queso fresco INSTRUCTIONS: Combine honey, olive oil, and sriracha in a small mixing bowl. Season…

By ascendbody March 3, 2017 | 

Exercise & Fitness / FITNESS & WELLNESS / food / Movitation / Positive Thinking / Tips

The Power of Intentions Part 2: Promises

So recently we’ve been talking a lot about INTENTIONS vs Resolutions.  About 6 months ago I started seeing a new mind-body coach named Steve and we began doing a lot of deep cathartic work together. My whole career I’ve been blessed with amazing mentors and Steve is becoming one of them. I believe in soaking…

By ascendbody January 13, 2017 |