Category Archives: drinks

Butter Coffee

I LOVE starting every single day with coffee and not just any coffee…butter coffee! Butter Coffee instructions and nutritional information


You’ve no doubt heard about Butter Coffee or the man behind the trend, Dave Aspery and his creation “Bullet Proof Coffee”. What exactly is it all about and should you be jumping in on it? Read on so you can decide for yourself.

The idea is including butter (fat), oil (fat) with coffee and blending them together, you infuse them to create a fat rich breakfast. It’s been noted as an aid to fat loss…but be careful here. It’s only natural that by starting your day with fats, you will suppress your appetite.

Most weight loss claims around butter coffee come from using it as a replacement for breakfast which can be effective depending on your diet and nutritional needs.

I don’t follow that game. I still eat breakfast about an hour or so after the coffee but my breakfast is on the very healthy side of things. The extra fat for me is no a big deal considering my exercise routine. A butter coffee will come in around 400-450 calories.

Health Benefits

Grass-fed butter has the right fats to regulate cholesterol. It has the best ratio of omega-6 to omega-3 fatty acids and is a good source of vitamin K which all lower the risk of heart disease.

The healthy fats also help your brain and body build cell membrane walls.

As noted about, it can aid in weight and fat loss.

Draw Backs

It is a lot of calories to drink. If you don’t live a healthy lifestyle that includes proper nutrition and proper exercise you could find yourself on the heavy side of life quickly.

Why I Drink Butter Coffee

I started my love of Butter Coffee with the original “Bullet-Proof” coffee by Dave Asprey as a combination of the name brand Bullet Proof Coffee, Bullet Proof XCT Oil and Bullet Proof Brain Octane.
Over the last couple of years I’ve experimented with different oils, different coffee blends and I’ve found that I might prefer one on Tuesday and a different one on Friday.

The reason I drink it…

I love the richness, the taste and the known health benefits. A lot of the time when I wake up I’m H-U-N-G-R-Y  and I’ve found that butter coffee stems the hunger until I’m actually ready to eat food.

I’ve never been a cream and sugar person so I can’t tell you that butter coffee has replaced those desires but I know a lot of people that have found the use of butter and oil mixed together replace the desire for those add ons.


How To Make It

These directions will make 2 servings (2 mugs of coffee, not dainty little cups).
You will need: 
High speed blender (Vitamix, BlendTec, NutriBullet)
French Press (Walmart and Ikea have the best prices; here’s an example of what to look for)

32oz ( cups) water
6 Tablespoons Coffee (adjust this to your own taste / brand of coffee)
2 Tablespoons KerryGold Unsalted Grass-Fed Butter (Costco has 3 packs)
2 Tablespoons MCT Oil (choose high quality here)
I finish mine with 2 Tablespoons Collagen (great for hair, nails and skin)

Add coffee and boiling water in a French Press and let it steep for 4 1/2 minutes
Press the coffee and combine it with butter, and oil in blender on high speed for 30 seconds.
Reduce blender speed to low and add in Collagen so that it “stirs’ into the coffee. You don’t want to blend the collagen.

Serve and drink immediately.

Watch this 45 second video on the process


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Healthy Pumpkin Spice


Let’s face it…fall is here. Cooler weather, shorter days and of course PUMPKIN SPICE EVERYTHING is all around us.

You, like most people, LOVE everything pumpkin spice. As I walk through my local grocery store everything has a pumpkin spice option right now. [DISCLOSURE] I am not a fan.

I love pumpkin pie, but that’s about where my taste for all things pumpkin ends.

So many people are all about #PSL (Pumpkin Spice Latte) from their fav coffee shop. Have you ever taken a look at the nutritional breakdown? Here is the Starbucks nutritional info on a Grande PSL…

Starbucks Grande PSL Nutrition

I would rather eat my calories…not drink them.


380 Calories….
50 grams of sugar…
14 grams of fat…


So, how can you get the ‘great’ taste without all the nastiness that comes from the nutritional failures of PSL?

Well, that was my mission. To get you a healthy style PSL that you could enjoy drinking and not need to do 350 burpees to work it all off. Not that doing 350 burpees is a bad thing.


1 scoop vanilla protein powder (Mine is the best 😉
1 Tablespoon of pumpkin puree (not pumpkin pie filling) (adjust for your own taste)
1-2 teaspoons Pumpkin Pie Spice
1 Cup unsweetened Almond / Cashew / Coconut Milk
1 Tablespoon Sugar Free Vanilla Syrup

Mix it in a high-speed blender, adjust for your own level of sweetness / flavor.
Blend and enjoy!!


1 Cup brewed coffee
1 Tablespoon Pumpkin Puree
1/2 Cup Unsweetened Almond / Cashew / Coconut Milk
1-2 Teaspoons of Pumpkin Spice
2 Pumps (tablespoons) Sugar Free Vanilla Syrup

Stir it all together, adjust as needed.
Top it off with some frothed Almond / Cashew / Coconut Milk

Let me know when you make these!!

Love you.


PS – Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.


Fattening Fall Is Back!

It’s officially Fall sigh


I’m a summer girl. I don’t like boots (even cute boots), turtle necks, scarves, sweaters…etc. I digress…

Fall marks the unofficial start to the heavy eating season. Thanksgiving in October for my Canadian fit friends, followed by Halloween then Thanksgiving for my American friends. Cross border shopping for Canadian friends.

We head right into Christmas party season then from Christmas right into New Year’s Eve…whoa…eating season is c-r-a-z-y!!

This is when sooo many people go off the rails and “try” to put it all back on track in January. Some people actually even think, “Oh well, I’ll start fresh in January.”

Fall foods can be frightening, so lets break it down.

Let’s start with the beloved Pumpkin Spice Latte. What a calorie bomb. Even if you try to make it “skinny” it is so not and never will be skinny or a healthy choice. At minimum you are looking at over 300 calories, 11 grams of fat, 35 grams of carbohydrate.

Drinking 300 calories is JUST WRONG. You don’t need it. You don’t deserve it and it is not a treat, so get over it!


On the liquid calorie topic, hot apple cider is also a hot mess. Warm calories, and sugar = lots of push ups and running, I mean lots!! Hot apple cider comes in around 200+ calories, 27 grams of sugar that’s for about a cup ugh!!!!

Needless to say that Halloween candy is a no-no. I know it hits you as soon as you walk in the store. I know that you think if you by it now you wont have to rush around the day before Halloween looking for candy…what lies and deception!! You know if its in the house you will eat it. Two options, buy things that repulse you or wait until Halloween and buy it that day.


Next on the list is anything that has caramel-apple in the title. Let’s be honest….caramel anything just screams danger. Move along caramel apple goodness…move along! Have apple slices and natural pb. I know its not the same but its better for you!

Pumpkin “treats”:  approach with extreme caution. Pumpkin in and of itself is great! Pumpkin that is in the form of squares, tarts, loafs, scones, muffins…all are fattening fall fails!


People hide behind layers of clothing and thats why so many people love the fall. Guess what friends, the spring and summer will happen and you wont be able to sport those layers and your real shape/size will be revealed that you can’t blame on a bulky sweater!

It’s fall…it happens every year. If you had a PSL (pumpkin spice latte) last year, guess what … it tastes the same this year!!

Head into eating season fit, strong and toned. If you hit the fall foods hard you are looking at rolls, muffin tops and jelly belly…and I’m not talking food…Im talking body parts; Yowza!

You have the choice….fit or fat this fall….choose fit!

Give my PSL protein shake a try…I promise you will loooooove it!! No added sugar. So crap…just PSL GOODNESS You’re welcome!!!


1 scoop of vanilla protein powder

1-1.5 cups of almond milk (or any milk that works for you)

1/4-1/2 cup of pumpkin puree (not pumpkin pie mix)

1/2 tsp or a healthy dash of pumpkin pie spice (or cinnamon/nutmeg)

Blend and enjoy!


Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Our family of #FitFriends are there to support you, encourage you and I’ll be there every step of the way with you!

Join today for the next session!

Happy February!!!

How is it February already?!

Did you make resolutions…and how are they doing??

I wanted to do a quick blog post and give a major shout out to our My Breakthrough Academy 30 Day Challenge Participants.

We had so many people change their lives in January, how amazing is that!!!

They ate real food, they did short focused workouts, they drank water and they were accountable!

There were no crazy food, pills, insane workouts or deprivation!

Real Results were EARNED!

I am so proud of everyone for taking back their lives.

after collage


Real people, with real jobs, families, and responsibilities.

I am so proud of everyone that participated!!!

To see more of their results head over to

I hope you had a successful January and I hope your February is fit and healthy!




10 Ways to drink more water

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#ThirstyThursday #ChugLife