Breakfast Meals: Pumpkin Muffins

*To reduce calorie intake, use half the amount of sweetener or double the recipe to share and keep it as is! 

Pumpkin Muffins


  • 1½ cups almond flour
  • 3/4 cup canned pumpkin (or cook and puree pumpkin yourself)
  • 3 large eggs
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ½ tsp ground cinnamon
  • 1½ tsp pumpkin pie spice
  • 1/8 tsp sea salt
  • 1/4 cup raw honey (optional)
  • 2 tsp almond butter
  • 1 Tbs sliced almonds


  • Preheat your oven to 350 degrees F.
  • Mix all dry ingredients together in a large bowl. Set aside.
  • Mix eggs, almond butter, honey, and canned pumpkin in another medium bowl. Combine with dry ingredients and mix together.
  • Coat muffin tins with coconut oil (or use paper muffin cup)
  • Scoop batter evenly into 8-10 muffin cups (lightly greased with coconut oil, or lined with paper muffin liners).
  • Bake for 15-20 minutes. Watch muffins to be sure they do not overcook.
  • Sprinkle almonds on top after taking them out of the oven, enjoy!

Want more help in planning your meals and nutrition? Reach out to me and let’s have a conversation about what your goals are, where you are today, what challenges you’re facing, and how I can help! 

Support Suicide Prevention in Richmond this Saturday!

I’m proud and excited to be supporting Richmond Out of the Darkness Community Walk for suicide prevention this Saturday morning at Deep Run Park! Sign up, support, participate, and stop and say hello!

Check it out here!

Chain Reactions of Change



Let’s talk about lifestyle change. The real stuff that lasts. And what really goes on in it.


You have a goal, and you really want to see it come to pass. Let’s say it’s weight loss, but it can be anything, really. It could be pursuing a promotion or a deeper more enriching family life. You know why – you’ve dug deep to find the real heartstring reasons why this is important to you. You’ve identified specific habit changes to take you there.


Chances are, those habit changes may look something like this (for weight loss): getting up a bit earlier to get exercise in, planning meals in advance and following that plan, skipping happy hour to get a workout in and go home to rest and eat healthy, and so forth.


Changes create chain reactions.


If you’re getting up a little earlier in the morning, you will probably have to go to bed a little earlier. You may have to miss a TV show you were enjoying. You could record it to tune in at another time that would work better for you.


Planning meals in advance will take an amount of time to do. Prepping those meals will, also. Executing and following that plan means saying “no” to spontaneous food outings that would wreck that plan.


Skipping happy hour for a workout is a double win in terms of a healthy body and growing your level of personal wellness, but it also means missing out on time to further develop relationships with coworkers or catch up with friends. Look for other ways that you can still connect with others if the relationships are important to you – suggest a group walk or workout, grab coffee instead of alcohol (just not the 500-calorie sugar-laden latte!) There are many other activities that can still foster relationships while not wrecking your progress.


Finally, when you are making lifestyle changes like this, the group of people at work or otherwise that you were associating with may not be supportive. In fact, it may make them uncomfortable. Then again, they may be supportive or may even join you in your efforts! You never know until you do it. But be aware and prepare that as you grow towards that which you want to see in your life, your group of associates may change, also. It’s not a personal thing, it is just how it goes. Don’t be upset if it happens, and don’t feel that you need to be any certain way for anyone. Even true friends may support you but not hang out with you as much anymore if you’re not, for example, going to happy hour with them after work, but rather, going for a walk, run or bike ride, or taking a class at the gym.


Prepare by seeking out new relationships. Ask questions about fitness to the healthy people around you. Seek out support. The more you can hang out with people that have the life/lifestyle that you desire for yourself, the more that it will stick into your own life.


If I can be a support to you and any changes you wish to see in your life in terms of your health, your fitness, and your overall wellness, please reach out to me. We are not islands! 🙂 We all need the support of others, especially when we are looking to accomplish changes and big things.


Probiotics for Your [Gut] Health

You’ve likely heard a bit of the buzz around probiotics lately. They’ve become increasingly popular since the mid-1990’s, with more and more people trying them today.


Probiotics are live bacteria and yeasts that are commonly known as friendly, good, or healthy bacteria. These are the good bacteria that we hear about – the kind that keeps our immune system healthy, helps us to properly digest food (especially starches), and helps us to absorb nutrients.

Research is increasingly linking digestive health to overall health. It’s now estimated that over 75% of our immune system resides in our intestinal tract, with over 500 species of bacteria present.

This good bacteria can be found in raw and fermented foods, for example: yogurt, kefir, sauerkraut, kimchi, kombucha.


I remember when I had my first bottle of kombucha – which is an effervescent, fermented tea that can be combined with other ingredients such as ginger or fruit to flavor – I related that effervescence to that of soda and thought to myself, “why would anyone drink soda ever again?” I’m currently working on home-brewing my own batch of kombucha, something I began back in 2014, but had stopped when I moved at some point. (Home-brewing is very simple and easy and rather fun to see what fruits and flavors you can combine it with!)


To learn more about probiotics, check out this article.


Have a wonderful Friday! 🙂


Breakfast Meals: Banana Bread

*To reduce calorie intake, use half the amount of sweetener or double the recipe to share and keep it as is! 

Pair with protein of choice to complete the meal! (eggs, turkey bacon, protein powder mixed with water or unsweetened almond/coconut/cashew milk are all great examples!)

Banana Bread


  • 2 ½ cups blanched almond flour
  • 1 ½ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ½ tsp sea salt
  • 1 tsp baking soda
  • 3 eggs
  • ½ cup raw honey
  • ¼ cup whole milk yogurt
  • 2-3 very ripe bananas, mashed
  • 1 tsp pure vanilla extract
  • ¼ cup chopped walnuts


  • Preheat the oven to 350º
  • Grease a large bread pan with butter or coconut oil.
  • In a large bowl, mix together the dry ingredients: almond flour, cinnamon, nutmeg, salt, and baking soda.
  • In a medium size bowl, whisk together the eggs.
  • Add in the honey, yogurt, mashed bananas, and vanilla.
  • Whisk together until combined.
  • Stir the wet ingredients into the dry ingredients until combined.
  • Fold in the chopped walnuts.
  • Pour the batter into a large bread pan and bake for 50-60 minutes until the center is firm.
  • Remove and let cool, enjoy!

Want more help in planning your meals and nutrition? Reach out to me and let’s have a conversation about what your goals are, where you are today, what challenges you’re facing, and how I can help! 

How To Exercise When You Have No Time

A big challenge around fitness is TIME. You’re likely busy, as we all are. It’s funny – we all have 24 hours in a day, and we fill them ALL with SOMETHING. With all of your other obligations and commitments, how can you fit in exercise when you’re making it a priority in your life?

First, I want you to think optimistically and solution-oriented.

Then, may I turn your attention to the concept of high-intensity interval training (a.k.a. HIIT). You’ve probably heard of this as it’s a buzzword in the exercise world right now. One of its downfalls, in my opinion, is that word: “high-intensity” is generally translated into “too much or too hard for me,” particularly if you haven’t been exercising regularly to begin with.

How can we overcome the time hurdle, all the while making it not only safe, but enjoyable for you to exercise?

Everyone has their own current fitness level. We all vary in that level. What is intense for you, may not be as intense for the next person because they’ve been training their fitness, and vice-versa.

You don’t need to be anything or anywhere other than right where you are to start.

High-intensity interval training is exercise that alternates between episodes of intense exercise and periods of less intensive physical activity, or recovery.

Intervals. Doing something difficult for a defined amount of time (anywhere from 30 seconds to 5 minutes) followed by doing something not-so-difficult for a defined amount of time (anywhere from 15 seconds to 2 minutes).

What this might look like:
  • 30 seconds of squats followed by 1 minute of walking
  • 30 seconds of plank followed by 30 seconds of rest
  • 1 minute of dancing followed by 1 minute of rest
  • 1 minute of jogging followed by 2 minutes of walking
  • 1 minute of burpees followed by 30 seconds of rest
Do, rest, and repeat. You can do a number of these within 10 minutes. You can group pairings of these exercises (and many more, of course) to make a 30-minute workout.

Did you know that 30 minutes twice a week can yield great results?

Exercise doesn’t have to look like anything other than moving your body in an active way. The other variables are discretionary. You don’t have to follow a trend, you can find things that you enjoy doing. That is a huge key to sustainability and long term success.

If you’d like to further explore putting together a specific plan based on your goals and where you are right now, reach out to me! Let’s have a conversation about it.

Group HIIT Workout

Join us for a group workout!

Join us this upcoming Monday for the next one! Here are the details!


Date: Mondays, July – October
Time: 6:00 pm – 7:00 pm
Where: 8 N Robinson St (The Richmond Wellness Studio)
Cost: $10

We meet at the studio and head over to Byrd Park/Fountain Lake – lots of room there.

If it is rainy, depending on how many people we have, we will head to the Carillon/Dogwood Dell and workout in the amphitheatre or stay around the roundhouse in Byrd Park, so we won’t get as wet.

It’ll be bodyweight HIIT/circuit training, full body – think: push-ups, lunges, squats, hops, lots of core work, lots of movement, a good amount of sweat, group camaraderie, lovely fresh air and beautiful scenery!

Opening it up to the community too – so, bring a friend!

This is a one-hour workout and we return back to the studio at 7 pm.

Will include stretching and warm up beforehand as well as cool down and stretching afterwards, included within the hour.

Would love to see you, if you can make it! All you need to bring is yourself, workout clothes and $10.

Master Your Fitness Info Session

Master Your Fitness Information Session

Click here to register!

Ever since I created Richmond Wellness, my mission has been to teach what I’ve learned to my clients so that you know how to move your body, how often, and how to fuel it best. I’ve wanted to make it personally sustainable for you – so that one day, you won’t need me but for a resource to bounce questions off of.  

I’ve created a curriculum to do just that – to help you to create movement and eating habits that work for you and that empower you with a greater level of health and fitness. 
Truly, you’re about 90 days away from a radical life change. Whatever it is you’ve been dreaming of – more vibrancy and energy, easier movement in day-to-day life, a higher level of fitness and mobility, a sharper mind, greater creativity, and the confidence to not be concerned with how you look in public – no matter what you’re wearing. 
Realistically, the entire process of lifestyle change, done right, takes about a year. From there, you keep on growing, but you’ve got a lot of great habits in place that you’re feeling great about. 
If you invested a year of your life to figure out how to master yourself and your fitness in order to enjoy it the rest of your life, would it be worth it? Would it be worth the investment to give up countless hours, days, and weeks of fretting over the scale or tight-fitting clothes? 
I’m putting together an information session so that you can learn more about my curriculum and my process and explore whether it’s what you’d like to, and are ready, to do. I’ll be sharing a date and time soon. In the meantime, is this something of interest to you? If so, would you let me know? It will help me to propose a day and time to hold the session. The session will be $15 to attend and will last 90 minutes. You’ll leave with valuable information and some tools to get you started (or continued) on your own fitness journey. 
And remember: fitness isn’t just physical – it’s mental and spiritual as well! This curriculum will inspire you to dig a little deeper and really figure out what’s going on that’s been holding you back from the health and fitness you desire. 


Date: Thursday, October 12th, 2017

Time: 7:00 – 8:30 pm

Cost: $15 per participant

RSVP or ask questions by emailing!

Master Your Fitness in One Year

Want to make lasting lifestyle changes in your health, fitness, and overall wellness?


I’ve created a one-year curriculum for just that!


Enjoy the process of aligning your habits to achieve the health, fitness, and wellness you desire!


I’m hosting an info session to outline the curriculum and to give you the details of the process and how it works. You’ll leave with valuable resources to help you along your fitness journey, and have the opportunity to explore working with me alongside you.


Here are the details for the info session!

Date: Thursday, October 12th, 2017

Time: 7:00 – 8:00 pm

Location: The Richmond Wellness Studio, 8 N Robinson St, Richmond, VA 23220

Cost: $15


Read more info here! RSVP or ask questions by emailing!

What if you Don’t Have your A-Game?

Most of us want to show up to the best of our abilities in everything we do.


Even to the point of beating ourselves up if we perform at a level less than we thought we should or wish we would.


The reality is, our “A-Game” varies from day to day.


Some days, we feel great and we get everything done on our to-do list, including our exercise and the eating habits we planned beforehand.


Other days, we don’t get all of it in, but we still have “wins” to recognize in that day.


Allow me to encourage you to celebrate those wins.


Every win is substantial. And if you focus on the wins, 9 times of 10, it is way more effective motivationally to you. If you’re looking for sustainability and ongoing progress, then loo for the things that did go well today: situations you responded well to, things you planned that did work out and get done, and


Surely, there is still an element of inspection/evaluation that goes into the end of each day – what didn’t get done? Why? Could something have been done better?


But overall, I believe you’re trying your best on the given day that you have with its particular set of situations and circumstances.


If something didn’t go your way today, if you didn’t get that workout in that you promised yourself you would, or if you ate something that wasn’t necessarily taking you towards your health and fitness goals, start fresh tomorrow.


Each day gives you a fresh, new opportunity to win. And EVERY WIN COUNTS. So, count them! And build upon them 🙂


If I can help with this, reach out to me! If you have a question or a situation/circumstance that you’re having a challenge with, I would love to hear from you. I’m here to help you accomplish your health, fitness, and wellness desires! I’m not quite a genie, but I’m working on that .. 😉