Flourish: Fitness Health Wellness (2025)

13/08/2025

Many people think they must give up all sugar and desserts when they are attaining fitness goals and eating healthy. Let me tell you that it is completely untrue. Sure, we may not be able to eat tons of desserts all week long, but incorporating treats in our diet is okay, and I think it’s best to do it that way so that you don’t feel deprived and end up binging later.

Sweet treats don’t necessarily need to be modified into high-protein; you can portion out a serving size of your favorite treat to fit your daily caloric needs or macro goals. However, I do think both kinds of desserts are beneficial and have their place. Therefore, I like to incorporate both into my diet. For those who also like to enjoy both, I have a great dessert for you, my mini strawberry shortcakes! They are the perfect size, are delicious, and look so cute!

My kids enjoy them without the strawberry filling. They add some Cool Whip on top of the cake, then they top it with diced strawberries and a little whipped cream!

Give this dessert a try and tell me what you think!

Mini Strawberry Shortcakes
Makes 5 servings
(1/2 cup servings)

Ingredients:

5 Shortcake/Sponge Cake Dessert Shells

Strawberry filling:
16 oz. Fat-Free Cottage Cheese (if you don’t like cottage cheese, use Strawberry Greek Yogurt)
1 Cup Diced Strawberries
½ Cup Reduced Fat Cool Whip (thawed)
2 packets Whole Earth
2 tsp. Vanilla Extract
Optional toppings: ¼ cup (40g) Diced Strawberries, 2 TB (5g) Reddi Wip whipped cream

1. Dice strawberries and set aside.

2. Place cottage cheese, diced strawberries, vanilla extract, and whole earth in the food processor and blend until smooth.

3. Pour the mixture into a mixing bowl and fold in the Cool Whip.

4. Chill the bowl in the refrigerator for at least 30 minutes.

5. Use a small bowl, ramekin, or mini trifle bowl, and layer your dessert by placing the short cake vessel at the bottom and then adding ½ cup of the strawberry filling on top of the cake. Optional: top with whipped cream and additional diced strawberries.

6. Serve and enjoy!

Nutrition Facts: (per serving, without toppings) 151 calories, .9g fat, 24g carbohydrates, 11.7g protein.

Nutrition Facts: (per serving, WITH toppings) 180 calories, 1.9g fat, 28.7g carbohydrates, 11.7g protein.

07/08/2025

I’m a big fan of oatmeal! It’s a wonderful option as part of a balanced and healthy breakfast. I love eating oatmeal in different ways, but my favorite way of preparing oatmeal is by making baked oats!

Baked oats make eating oatmeal so easy. They’re great for meal prep. They add fiber to my breakfast, which, along with protein, helps me feel full and satiated.

So, I have another baked oats recipe to start your day! My chocolate zucchini baked oats are so delicious and packed with nutrients. Don’t be alarmed, the zucchini provides micronutrients without tasting like a vegetable! Now, the baked oats on their own won’t give me sufficient protein in the morning, so I like to top them with Greek yogurt and serve them with a side of eggs mixed with egg whites.

Give it a try and tell me what you think!

Chocolate Zucchini Baked Oats
Makes 6 Servings

Ingredients:

1 ½ Cup Rolled Oats (I like Bob’s Red Mill)

1 Cup Unsweetened Vanilla Almond Milk

1 Cup Shredded Zucchini (Excess moisture squeezed out)

½ Cup Egg Whites

¼ Cup Vanilla Greek Yogurt (I use Oikos Triple Zero)

1 Scoop Chocolate Protein Powder (I use Kirkland’s Signature Creamy Chocolate)

1 Egg

1 TB Chia Seeds

1 TB PB Fit

1 TB Maple Syrup

1 TB Cacao Powder

1 ½ tsp. Baking Powder

2 tsp. Vanilla Extract

1 tsp. Cinnamon

½ tsp. Nutmeg

½ tsp. Salt

3 Packets Whole Earth

¼ Cup (28g) Lily’s Milk Chocolate Chips

1. Preheat the oven to 350°F. Spray an 8x8” baking dish, or a similar size, with cooking spray.

2. Grate the zucchini using a grater. Place the grated zucchini on a few layers of paper towels. Take another couple of paper towels to squeeze the excess moisture out.

3. In a medium-sized bowl, mix the oats, protein powder, cacao powder, cinnamon, nutmeg, baking powder, salt, chia seeds, and PB Fit.

4. In a large bowl, whisk together the egg, egg whites, yogurt, almond milk, vanilla, maple syrup, and whole earth packets.

5. Pour the dry ingredients into the wet ingredients and stir until combined.

6. Stir in the zucchini and pour into the baking dish.

7. Top with the chocolate chips. Bake for 30-35 minutes.

8. Let cool. Serve and enjoy!

Nutrition Facts: (per serving) 188 calories, 5.5g fat, 26.5g carbohydrates, 11.2g protein.

02/08/2025

Are you looking for a way to satisfy your sweet tooth while also hitting your macros? I have just the dessert for you!

My chocolate protein dip is perfect for you, chocolate lovers! It really hits the spot when you want something sweet while still taking in plenty of protein so you can hit your macros for the day! I can’t tell you how much I look forward to eating this! It is a great dessert at the end of the night when those cravings kick in, but it can also be eaten as a delicious afternoon snack, because let’s be honest, sometimes a little sweet treat is needed after lunch to get you through the rest of the workday.

This dip tastes so good with fruit! I especially love eating it with apples and strawberries, but it is also amazing as a pudding!

Give it a try and tell me what you think!

Chocolate Protein Dip

Makes 4 servings (approximately ½ cup/4oz servings)

Ingredients:

16 oz Fat-Free Cottage Cheese

2 TB Cocoa Powder

2 TB Maple Syrup

1 tsp. Vanilla Extract

2 packets of Whole Earth Sweetener

Topping: 28g. Lily’s Milk Chocolate Chips (7g per serving)

1. Put all the ingredients into a food processor or blender, except for the chocolate chips, and blend until smooth.

2. Portion into 4 servings, each serving will be about ½ cup or 4 ounces.

3. Top each serving with 7 grams of Lily’s Milk Chocolate Chips.

4. Serve with fruit, such as sliced apples or strawberries, or eat like a pudding with a spoon.

5. Enjoy!

Store in the refrigerator for up to a week.

Nutrition Facts: (per serving) 142 calories, 2.3g fat, 18.4g carbohydrates, 13.8g protein.

29/07/2025

Morning Reminder:

It’s not about how badly you want it. It’s about how hard you’re willing to work for it.

You can want it all you want, but if you don’t consistently do the work, it won’t happen on its own. Wishing, wanting, and waiting won’t do anything. You must act and be willing to do what is needed to attain the results. It isn’t easy, but it is worth it.

Wanting something is the initial spark and a great starting point, but it's not the fuel that drives you to the finish line. Without action, desire remains just a dream. It is the act of consistent effort, dedication, and willingness to work hard that will ultimately help you achieve your goal and transform your dreams and desires into reality. Even the most passionate individuals can fall short if they are not willing to put in the necessary work.

Challenges and setbacks are inevitable and part of the process; we have all been there; however, you must move forward with resilience and persevere through them. That grit builds character, discipline, and confidence, which in turn strengthens you and makes you more capable of overcoming future obstacles.

Remember this: success comes from the effort and dedication you put in, not just the intensity of your desire. Essentially, success isn't about wishing for it, it's about being willing to invest the necessary time, effort, and sacrifices to make it happen. It's about working smart, persisting through setbacks, and demonstrating unwavering commitment to your goals.

Are you willing to put in the work to achieve your goals?

Crush this week and give it all you've got! I know you can do it! 💪

24/07/2025

When I choose to have a burger, I usually select a turkey burger since they tend to be lower in saturated fat and total calories, which typically helps me meet my macro and fitness goals. Don’t get me wrong, occasionally, I will indulge in a regular burger, but turkey burgers are my go-to burger. However, now and then, it is nice to change up my plain turkey burger for something a bit spicier. This is where my Jalapeño Cilantro Ranch Turkey Burgers come into play. They add a little more flavor and spice to my burger, and it pairs so nicely with my Jalapeño Cilantro Lime Ranch Dip!

Give it a try the next time you want a turkey burger for dinner!

Jalapeño Cilantro Ranch Turkey Burgers
Makes 4 servings

Ingredients:

1 lb. lean ground turkey (at least 93% lean/7% fat)

1 TB Lime Juice (approximately 1 lime)

½ tsp. of lime zest (approximately 1 lime)

2 TB Minced onion

½ cup Cilantro

2 Eggs

¼ cup Plain Bread Crumbs

1 ½ tsp. Garlic Salt

¼ tsp Black Pepper (or to taste)

1 Jalapeño (seeded)

2 TB Ranch Seasoning (for a stronger ranch flavor, add one more tablespoon)

1. Chop cilantro and jalapeño and put them in a food processor to finely blend the two ingredients.

2. In a medium-sized bowl, combine all ingredients until they are mixed well.

3. Separate the meat into 4 similarly sized balls (it will be about a ½ cup for each patty).

4. Shape each ball into a patty and place them on a plate or platter, and then put them into the fridge for approximately 30 minutes to help firm.

5. On the stove, heat a non-stick skillet or pan on medium heat, spray with cooking spray, and cook the patties until the internal temperature reaches 165°F. I don’t recommend cooking these on the grill; they get a bit messy.

6. Top your turkey burgers with your favorite toppings! Lettuce, onion, tomatoes, pickles, sliced avocados, etc.

7. Enjoy!

Nutrition Facts: (per serving, patty only) 241 calories, 10.9g fat, 8.1g carbohydrates, 25.2g protein.

12/07/2025

I have been busy these past several months, and I’m excited to release my second recipe book, Flourish Foodie Recipes!
Many of you may already know, I love food (I can eat a lot of it), and I am passionate about nutrition. Thus, I created this book of recipes as someone who loves food and prioritizes eating healthy, trying to get ample protein, fiber, and nutrients while still incorporating a variety of foods and treats into my diet.

I focus on eating nutrient-dense foods that will help me achieve my health and fitness goals, but I also try to live a life of balance that allows for fun foods that bring me joy. Eating healthy doesn’t have to be miserable and doesn’t mean giving up all the foods you love. I encourage moderation, not deprivation. You can allow yourselves to enjoy all foods without guilt or shame. All foods have a place in a well-balanced diet. You can still enjoy your favorite foods while on your health and wellness journey. It’s necessary for your mental health and well-being.

Many people mistake eating healthy as eliminating all their favorite and fun foods from their diets. But let me tell you, that’s not healthy nor sustainable. It’s a mindset of extremes and restriction. It’s important to build a healthy relationship with food, and we do this by creating balance. Of course, we concentrate on eating nutrient-dense meals that fuel us for the day and our workouts, but fitting in foods we love is important too! Finding that balance will allow you to live a healthy and happy lifestyle, long-term.

Therefore, to create balance, I incorporate both the healthier versions of foods as well as the original foods into my diet. These foods aren’t meant to fully replace the real thing. It’s okay to eat the real thing! For me, it isn’t about eating this or that but about balancing both.

I hope this book of my Flourish Foodie Recipes makes fixing quick and easy, nutritious meals simple for you, and helps you incorporate all types of foods into your weekly meals.

Comment below or send me a DM to get a copy of my new PDF digital download. You can also still get a copy of my first PDF digital recipe book!

Let’s Flourish with Food!

06/07/2025

It has taken a while, but I have been working on changes at Flourish these last few months. As I reflected on everything I have done and created over the past few years, I found that it was obvious where my passion lies and that my original objective, which focused partly on fashion, wasn’t going exactly as planned. As much as I love fashion and will always enjoy shopping for cute outfits and dressing up for a night on the town, fitness, health, and wellness are more important to me and are what I prioritize, both in my life and here on this page.

Therefore, I have done a slight rebrand to better align with who I am and what Flourish is all about. I am so very excited to introduce you to Flourish: Fitness. Health. Wellness.

It’s my mission to assist women struggling with putting themselves and their health first. I want to help women prioritize self-care through nourishing their body, mind, and soul. My goal is to empower, support, encourage, inspire, motivate, and educate women on how to form healthy habits, behaviors, and routines around food and exercise, change mindsets, create a healthy and sustainable lifestyle, build a healthy relationship with food and exercise that makes them happy and allows them to flourish into the best version of themselves to feel beautiful, healthy, confident, and strong in their bodies.

Stay tuned for more recipes, helpful nutrition and fitness tips, and health and wellness information, inspiration, and motivation!

Thank you for following and allowing me to help you flourish!

02/07/2025

Breakfast is probably my favorite meal of the day. I like to start my morning with ample protein and fiber, so my typical dish is a variation of eggs or egg whites with black beans and veggies. However, now and then, I like to add some protein pancakes, protein bagels, or protein oatmeal. This week, for the 4th of July holiday, I thought it would be the perfect occasion to make some protein baked oatmeal.

My Lemon Berry Baked Protein Oatmeal is a dish packed with fiber, has more protein than your regular oatmeal, and will fill your plate with red, white, and blue for the holiday weekend!
I love to serve it warm and topped with Greek yogurt with fresh raspberries and blueberries!

Give it a try and let me know what you think!

Lemon Berry Baked Protein Oatmeal
Makes 6 servings

Ingredients:
2 ¼ Cups Old Fashioned Rolled Oats (I use Bob’s Red Mill)
1 1/3 Cup Almond Milk
½ Cup Egg Whites
½ Cup Fresh Raspberries
½ Cup Fresh Blueberries
1 (5.3 oz) Container of Vanilla Greek Yogurt (I used Oikos Triple Zero)
2 TB Maple Syrup
1TB Chia Seeds
½ tsp. Vanilla Extract
½ tsp. Lemon Extract
¼ tsp. Baking Powder
¼ tsp. Salt
¼ Cup Lemon Juice (approximately 1 lemon)
Lemon Zest from 1 lemon
1 Scoop Vanilla Protein Powder (I use the Optimum Nutrition Vanilla Ice Cream)

1. Preheat the oven to 375°F.

2. Grease a 9x9 baking dish, or a similar size. You can also spray with oil.

3. In a large bowl, whisk the wet ingredients together: Egg whites, Greek yogurt, maple syrup, almond milk, lemon juice, vanilla extract, and lemon extract.

4. Add the dry ingredients to the bowl: Old Fashioned Rolled Oats, baking powder, salt, chia seeds, protein powder, and mix.

5. Gently fold in the berries and the lemon zest.

6. Pour into the baking dish and bake for 35 to 40 minutes, or until golden brown and the center is cooked through.

7. Let cool and cut into 6 slices.

8. Serve slightly warm and top with Greek Yogurt and Fresh Berries for a protein and fiber-packed breakfast!

9. Enjoy!

10. Store in the refrigerator. When ready to serve, warm in the microwave for about 30 seconds.

Nutrition Facts: (per serving/without toppings) 172 calories, 2.9g fat, 24g carbohydrates, 12.4g protein.

30/06/2025

After a week-long vacation, I couldn’t wait to get into the kitchen and make some food for the upcoming work week. Vacations are great, but eating out every day gets old after a while, and I always look forward to coming home and stocking the fridge with nutritious foods and cooking some healthy meals!

Thus, this weekend, I made some delicious cinnamon raisin bagels that I will enjoy all week for breakfast. These are a little higher in protein than store-bought bagels and are super simple to make. I love to spread some whipped cream cheese and eat it alongside my egg whites.

Give them a try and tell me what you think!

Cinnamon Raisin Bagels
Makes 4 servings

Ingredients:
2 Cups Bread Flour
1 Cup Vanilla Greek Yogurt
½ Cup Low-fat Buttermilk
1/3 Cup Raisins (2 little boxes)
1 TB Maple Syrup
1 ½ tsp. Baking Powder
1 tsp. Cinnamon
1 tsp. Vanilla Extract
¼ tsp. Salt
1 Egg (for egg wash)

1. Preheat the oven to 350°F.

2. Combine all ingredients (except for the raisins and egg wash) into a medium-sized mixing bowl to form the dough. It will be slightly sticky, but if it is too sticky, add a little more flour. If it is too dry, add a little more milk.

3. Fold in the raisins.

4. Place the dough onto a floured surface and divide into 4 parts.

5. Shape into bagels and place them on a sheet pan lined with parchment paper.

6. Beat the egg and brush the egg wash on each bagel.

7. Bake for 25 minutes, then broil for 3 minutes.

8. Let cool.

9. Cut your bagel in half and spread with whipped cream cheese, butter, or jam.

10. I like to eat half a bagel with eggs or egg whites for a high-protein breakfast.

11. Enjoy! Store the remaining bagels in the refrigerator.

Nutrition Facts: (per serving/bagel) 327 calories, 1.6g fat, 63.8g carbohydrates, 16.5g protein.

29/06/2025

Don’t get me wrong, it always feels great receiving kind compliments from strangers, as well as from my peers and friends; it is a nice reminder that all the hard work that I have put in over the last several years is actually visible. If you have been lifting for a while, you probably know that sometimes it is difficult to notice our progress when we look in the mirror. However, those compliments and reactions hit differently when they come from my family, particularly my kids.

So, when my daughter took this photo of us at the Minion Dance Party during our family vacation to Universal Studios this past week, then stopped and exclaimed, “OMG, Mom looks buff” as she looked at the picture, it was the best feeling ever! It made my day even better than it already was!

I could sense that her reaction came from a perspective of pride and admiration. Knowing that my daughter sees strength and muscle in women as impressive and a positive attribute, as well as something women should try to attain instead of being scared of or shy away from, makes me happy.

As a gym girlie, muscle mama, fitness enthusiast, all I can ever hope is that my love of exercise, particularly resistance training, motivates and encourages others to get in the gym, but mostly hope to inspire my kids to follow my example, and wish for them to find enjoyment and appreciation for exercise and weight training.

Our kids are watching, and I want to set a good example for them, teach them healthy habits and behaviors, and demonstrate what a healthy relationship with food and exercise looks like.

So, "Here's to being a muscle mommy"! Today, and every day, let’s celebrate being strong, confident, empowered mothers who embrace our physical and mental strength. Let’s challenge those old-school notions and traditional norms about what motherhood and fitness look like, and inspire our children so they can grow up learning that being a mom and being physically strong can go hand in hand.

Happy Sunday, Friends!

23/06/2025

This is a wonderful reminder for me, but for all of you as well! Say it yourself today.

Dear Me,

Love yourself a little bit more than yesterday, make yourself a priority.

Chase your goals.

Be grateful for the things you have.

Be proud of yourself and celebrate the amazing woman you are!

I just wanted to leave you with a Sunday Self-Care reminder because too often, as women, we tend to be so hard on ourselves. Criticizing everything we do, our bodies, our mistakes, our shortcomings. We will even beat ourselves up for things that are completely out of our control. We put everyone before us and tend to feel selfish if we want to do something just for ourselves.

First off, I must reiterate that prioritizing self-care isn’t selfish. Taking care of yourself isn’t self-indulgence; it is self-preservation. It doesn’t mean “me first,” it means “me too”. It’s vital to our health. When you practice self-care, you’re showing compassion to yourself; you’re telling yourself that you are valuable and worthy of care, love, and respect. You feel better and rested, your mind is clearer, and it ultimately improves your relationships with others. Remember this: Fill your cup, because you can’t pour from an empty one.

Secondly, I am here to remind you that you’re more than just a mom and a wife. You’re a woman. You have so much life to live for yourself, not just for your family. You have dreams of your own and many goals to achieve, and you will do it all with grace, love, beauty, dedication, and pride.

Finally, love yourself more each day, and keep flourishing into a better version of yourself. It isn’t only healthy, it’s essential. Continue to grow, learn, and evolve, and work hard to become the incredible woman you are and are still becoming. Throughout it all, be grateful and always be proud. Celebrate your wins and the extraordinary person you are.

Have a wonderful Sunday! Today, I hope you take the time to care for your entire self: mind, body, and spirit.

Flourish: Fitness Health Wellness

13/08/2025

07/08/2025

02/08/2025

29/07/2025

24/07/2025

12/07/2025

06/07/2025

02/07/2025

30/06/2025

29/06/2025

23/06/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Share