Awaken MTM

10/17/2026

What a great way to kick off the weekend! 💪🔥

Thanks, Erica, for an awesome workout this morning!

If you’re in the Cranberry/Wexford area and looking for a great place to work out with an amazing, supportive community, I highly recommend with Erica!

Great workouts, great people, and a fun, welcoming atmosphere no matter where you are in your fitness journey! 💛

10/16/2026

🍂 FRIDAY NIGHT FALL RECIPE! 🍎🍁

The weekend is here, and there’s nothing better than a cozy fall meal that makes your house smell amazing!

Eating healthy doesn’t mean giving up comfort food. I wanted to share a simple whole-food ingredient recipe that is one of my go-to’s and the I love how the natural flavors shine. ❤️

🍎 Fall Harvest Chicken with Roasted Apples & Vegetables

Ingredients:
🍗 2 chicken breasts
🍎 1 apple, sliced
🥕 2 carrots, chopped
🥦 2 cups broccoli florets
🧅 ½ onion, sliced
🌿 Fresh rosemary or thyme
🧂 Sea salt, pepper & garlic powder
💧 A splash of water

Directions:

1. Preheat oven to 400°F.
2. Arrange chicken, carrots, broccoli, onions, and apple slices in a baking dish.
3. Sprinkle with rosemary, thyme, and seasonings. Add a splash of water to the bottom of the dish to help keep everything moist.
4. Cover and bake for approximately 20 minutes, then uncover and continue cooking for another 10–15 minutes, until the chicken reaches an internal temperature of 165°F and the vegetables are tender.
5. Serve warm and enjoy all those delicious fall flavors!

✨ Metabolic Balance Tip: This recipe can be adapted for strict Phase 2! Simply weigh your chicken and vegetables according to your individualized plan, use only approved ingredients and seasonings, and count the apple as your daily fruit serving. No added oils or sauces needed!

Healthy eating doesn’t have to be complicated or boring. And it definitely doesn’t mean you can’t enjoy delicious fall comfort food!

🍁 What’s your favorite cozy fall dinner? Tell me in the comments!

10/09/2026

🍎 Same food. Same meal. Two VERY different presentations! 🍽️

Which one would YOU rather eat?! 👀

This is exactly why I encourage all my clients to get themselves a pretty plate! 💙

It might seem like such a small thing, but presentation matters!

When we take a few extra moments to make our food look beautiful, we change the entire experience of eating.

Instead of rushing through another meal, we have an opportunity to slow down, appreciate the colors, textures, and flavors, and feel genuinely grateful for the nourishment we’re giving our bodies. ❤️

And here’s the thing… healthy eating should feel like something you GET to do, not something you HAVE to do.

🥗 On today’s menu: Roasted pork loin with apples and onions, a colorful medley of roasted vegetables, and a slice of whole sourdough rye bread.

Nothing fancy. Just real, wholesome food that looks as good as it tastes!

You don’t need expensive dishes or restaurant-quality plating. Sometimes all it takes is a pretty plate and a little intention.

Because when we make our meals something to look forward to, healthy eating becomes that much more enjoyable AND sustainable! 🌿

So tell me… are you choosing the pretty plate or the meal prep container? 😍

10/04/2026

So much more than a workbook. 💛

I’ve poured so much time, thought, and energy into creating the Awaken Health Reset Guided Experience, and seeing these workbooks finally come to life is pretty surreal.

I wanted to create something my clients could actually hold in their hands, write in, learn from, and come back to throughout their 12 weeks as the go through their life transformation.

I’m SO excited to finally bring these workbooks—and all the amazing content inside—to my clients. 🥹💛

Now excuse me while I add printer & book binder to my résumé. 😂

09/15/2026

09/14/2026

We talk so much about calories, carbs, protein, and fat…

But what about the actual nutrients your body is getting from your food? 🥦🍓🥑

Your body needs vitamins, minerals, amino acids, essential fats, antioxidants, and other nutrients to carry out the thousands of processes happening every single day.

That’s why I encourage my clients to stop looking at food as simply “good,” “bad,” or a certain number of calories.

Instead, ask:

What is this food giving my body?

🥬 Leafy greens provide folate, magnesium, potassium and antioxidants.
🐟 Fish provides protein, minerals and omega-3 fats.
🥚 Eggs provide protein, choline and multiple vitamins and minerals.
🫐 Berries provide fiber and antioxidant-rich plant compounds.
🥜 Nuts and seeds provide minerals, healthy fats and fiber.

Compare that to many highly processed foods that can provide plenty of calories while offering far fewer naturally occurring micronutrients.

Your cells don’t just need energy.

They need the raw materials to function well.

This week, instead of focusing only on what you need to REMOVE from your diet, try asking:

✨ What nutrient-dense food can I ADD to this meal?

Small shifts like this can completely change the quality of your nutrition over time. 💛

09/04/2026

I LOVE Fridays. ❤️

Friday is check-in day, which means I get to start my morning hearing about all the incredible wins my clients are experiencing — and this morning did not disappoint.

One client stepped on the scale TWICE because she genuinely couldn’t believe the number she saw.

Another officially completed the program with more than 20 pounds gone and told me, “This was the single most beneficial thing she has ever done for herself !”🎉

Another not only crushed the goal she had set for herself… she blew right past it.

One told me she can’t believe she’s not in pain anymore.

And another was absolutely ecstatic because she SLEPT THROUGH THE NIGHT this week. 🙌

And these are just a few of this week’s wins.

Weight loss is great. But THIS is why I love what I do.

More energy. Better sleep. Less pain. Feeling comfortable in your body again. Feeling like YOU again.

This isn’t just a weight-loss program. It’s about changing your health and your life in a way that is actually doable and sustainable.

And with several clients graduating from the program, I officially have room to welcome some new clients. ❤️

So if you feel like you’ve tried everything…

If what used to work isn’t working anymore…

If you’re tired, exhausted, frustrated, or you’ve simply had enough and know something needs to change…

I’m ready to help you.

You don’t have to completely overhaul your life overnight. We start where you are, figure out what YOUR body needs, and build from there.

Ready for your own Friday check-in wins?

Send me a message. ❤️

09/03/2026

This is what a perfectly portioned lunch looks like 👆

🥗 140 g (about 5 oz) vegetables
🐟 120 g (4.2 oz) salmon
🌾 1 Wasa cracker
⏱️ Total prep time: 10 minutes

Healthy eating does not have to mean complicated recipes, hours of meal prep, or eating tiny portions.

This meal gives me protein, healthy fats, plenty of vegetables and a whole-grain carbohydrate — and it took me about 10 minutes to throw together.

One of the biggest things I teach my clients is how to build meals with the right portions for their body. Not counting every calorie. Not obsessing over macros. Just knowing what your body needs and having a simple structure you can actually follow.

Simple. Filling. Delicious. And completely doable on a busy workday. 💙

This is what sustainable nutrition looks like.

09/02/2026

I still have one spot for September ….Who is sick of feeling sick and tired and ready for a change? I’m ready for you.💕

09/01/2026

Breakfast this morning ☀️

Oatmeal, mangoes, goat milk… and of course, coffee. ☕️

Nothing fancy. Nothing complicated. Just real food that fuels my body and starts my day off right.

One thing I remind my clients often: healthy eating does not have to be complicated. You don’t need a cabinet full of supplements, an elaborate recipe, or the latest “superfood.”

This morning I’m getting:

🥣 Oats for fiber and slow-digesting carbohydrates
🥭 Mango for fiber, vitamin C and antioxidants
🥛 Goat milk for protein, calcium and other important nutrients—and some people find it easier to digest than cow’s milk
☕️ Coffee because… morning. 😂

The goal isn’t to make every meal perfect. It’s to consistently choose foods that nourish your body, give you energy, and work for you.

Simple food. Simple habits. Done consistently. 💛

What was on your breakfast plate this morning?