Friday, March 24, 2017


The Importance of Eating Every Few Hours

To improve your body composition, you cannot focus just on caloric intake and macronutrient (carbs, proteins, fat) ratios. You must discontinue eating just three large meals but instead eat regular, smaller meals every few (ideally 3) hours.

How will eating every few hours help?

The first reason this helps you to lose body fat fast is that more frequent meals means that your body will have a constant supply of nutrients. In turn, your body will no longer be forced to store extra nutrients and calories in fat. You will also have increased fat burning metabolism throughout the day. Secondly, you will not lose lean muscle mass. Lean muscle is important because it allows you to look toned but also helps your body burn fat at a faster pace. Finally, your body can better manage smaller meals. Your blood sugar levels will remain constant and cravings will diminish.
Eating more often will help you burn fat and lose weight. Eating every two to three hours will maximize the rate at which you burn calories (convert food to energy rather than store it as fat). 

This is a hardcore fact, which means disaster will strike if you go in the opposite direction:

Long periods of time in between meals or snacks will slow down your metabolism. This is why you probably know a lot of people who insist that they eat only one or two meals a day, yet can’t shed a single pound and remain much overweight.
It is a proven fact: Eating every few is necessary for optimizing your resting metabolism. It seems natural to skip meals if you want to lose weight. But it is not the frequency that made you fat. It is the total amount of food consumed; too many calories for your activity level, and those unused calories ended up getting stored as fat.
Does eating every two to three hours mean shove anything down your throat as long as you don’t let more than three hours lapse in between eating? Of course not. If you are going to eat every two to three hours, it is by far best to do this with a solid game plan behind it. The recommendation of eating every two to three hours is not a green light for habitually snacking on junk. If you eat every two to three hours, this will reduce your cravings for nutrient-scarce high-calorie foods and processed junk foods.

Why does eating every two to three hours result in a faster resting metabolism? Metabolism is your body’s use of oxygen to carry out all sorts of physiological processes. To do this, the body requires energy, and this comes from food. Too much food means unused energy that is stored as fat. Or, to put it another way, too slow of a resting metabolic rate means unused energy being converted to fat – even if you are not eating that much!

It works like this: 
When you eat every two to three hours, the body learns to expect food on a recurring, frequent basis. The body knows that food is coming soon. Therefore, the body doesn’t mind releasing stored fat in the form of energy. There is no need to hang onto stored fat (fuel source), if the body knows that another feeding is just around the corner. And to the body, “just around the corner” means within three hours. However, suppose you let long periods of time slide in between eating. Your body will think that a famine is occurring and will cling tightly to stored fat – stored fat in your stomach, thighs and anywhere where fat has a tendency to build up in your body. So even though YOU know that at 8 p.m. you will finally be able to sit down to a meal (your last feeding was at 1 p.m.), your body has no idea that food eventually will be coming.
Your body then goes into what is known as starvation mode, and will not want to let go or release any stored fuel (body fat). As a result, a person who skips meals and goes for long periods of time without so much as an apple or cup of yogurt will end up suffering from a slowed-down resting metabolism. Many people in this predicament will not understand what is going on, and will go even longer without food, thinking that will correct the problem. Instead it will make it even worse. You end up hungry all the time, miserable and staying fat.
Now, some dieters report not being very hungry and for that reason, will figure why not go ahead and skip meals. But even if you are not hungry, you need to eat every two or three hours! 
BIG Seinfeld Fan!! LOL! 

Eating every few hours will keep the fire stoked. 
Going long periods of time without eating will make the fire sizzle out. 
Eating every few hours means reasonably portioned helpings of nutritious food, rather than mindless indulging. 
Most of the feedings should consist of fruits, vegetables and whole-grain-based foods. 
Eating every few hours begins with breakfast.If you are struggling to lose weight, start eating every two to three hours and you’ll love what happens.


Comment below what meal or snack time you struggle with the most.
Want more 1:1 help with Meal plans and Eating? 

Wednesday, March 22, 2017

Business Opportunity LIVE Event!!

Have you ever thought about building a business that was based on health and fitness?

If the answer is NO well join the club! 5 1/2 years ago I would've said you were crazy if you told me I was going to be apart of the Top Team with Beachbody 3 years in a row, of a Network Marketing Company called Team Beachbody! For REAL!!

 I didn't even know what network marketing was when I joined Beachbody as a customer.

But what I did do was GOOGLE what a Pyramid Scheme was because people said that was what I was joining! Heck I didn't even know what it was! The only thing I knew was that the challenge group I participated in worked for me. I lost 30 lbs, I learned to eat clean, I changed my life and my families life and I wanted to shout it from the rooftops.

I didn't know how to build a following, I had less than 100 friends on Facebook but WHAT I DID

-Passion for helping others
-I was coachable and willing to learn
-I was willing to fail forward and learn along the way
-I was willing to put myself out there and share my story
-I was coachable, motivated and driven to make an impact

So if this sounds like you & you would like to learn more about what I do as a coach! How you could potentially become a coach on my team and learn how I went from building my business from my smart phone to my couch with my cats in 5 1/2 years then join me Monday March 27th for a no commitment required informational session.

I am going to share with you everything that you could possibly want to know about coaching, starting a business and creating an income for you and your family.

If this sounds like something you would like to do then simply click GOING or send me a message at

I am going to be opening up my next new coach university to a very small group of NEW coaches that are not already coaches!

If you are interested in learning more and are not currently working with a coach visit me at

Can't wait to share with you Monday!

Mark your calendars and set your reminders! It is going to be EPIC! I have so much to share, so many exciting training opportunities and ways to help you from re-inventing the wheel and cutting your learning curve in half.

Let's do this!!! ♥ YOU IN!

Click Here to Join the Event on Facebook:

Sunday, March 5, 2017

7 tips To Follow To Lose Weight, Get Healthy And Feel Absolutely Amazing!

Lately I have been doing a ton of investigating on my own and diving deeper into what I eat, why I eat and my relationship with food!! 

I came across the word Fit (ish) on instagram and I thought WOW!! That is soooo me! 

Does this define you like it does me!!! 

I know the benefits of working out and eating right.... but I am a total foodie!!
 I find that after 5 years of experience running online support that the challenge always comes from what we put into our mouth!

So with that in mind I wanted create a group that focuses on the 80%!! 
80% of your results will come from what you put into your mouth!
Healthy food doesn't mean that it has to taste bad!!! 
If you feel this way, Keep Reading!

7 tips To Follow To Lose Weight, Get Healthy And Feel Absolutely Amazing!

1. Eat real food

Don’t eat the packaged food. Eat food that is as close to its original state as possible. Make sure it’s fresh. That should make up the bulk of your diet.

2. Avoid processed food

Don’t eat anything that has a shelf life longer than yours. It’s just not a good idea. A lot of food addictions start off with these processed foods that contain all these assorted chemicals.

3. Limit caffeine and alcohol

It’s perfectly okay to have these in moderation as long as you don’t have an intolerance or reaction to it. Something people do! Be aware of how you feel after you consume them. I love to have a wine spritzer or at least 1 glass of water for every beverage consumed! 

4. Avoid sugar as much as possible

Nothing good comes from eating sugar. It’s just not nice to your body. Having some fruit and natural forms of sugar is fine but ideally, you want to keep it less sugar as much as possible. This is why berries, apples, oranges, and Melons are better than a banana! 

5. Avoid gluten

Some people have sensitivities — and some people don’t and can have it in moderation. If you don’t know, the best thing to do is be safe rather than sorry until you find out.
6. Avoid dairy
The #1 thing where I’ve seen the biggest difference in over decades of practice working one-on-one with clients is cutting out dairy.
Dairy has had by far the biggest impact when it comes to weight loss, clearing up skin, boosting energy and so much more.
It’s a really an amazing thing you can do and it’s one simple step. If you can avoid dairy, that’s huge!

7. Eat the highest-quality food possible

If you’re going to eat chicken, make sure it’s free-range chicken. If it’s beef, get grass-fed or finished beef. We’re talking about the food you put into your mouth, so the higher the quality of food the better.
This is one of the most powerful things you can do. You’ll start noticing a huge difference when you focus on this and cutting down foods that don’t have that level of quality.
You don't have to change EVERYTHING overnight, but keep in these tips in mind when you head out to the grocery store. Overtime you will get better at making better choices! 

Tuesday, February 28, 2017

Spring into Shape!!

Can you believe that is the first day of SPRING!! 
I am soooo ready for the pool to open up here at my house, bonfires, and deck parties!

Winter hasn't been terrible in the Pittsburgh 412, but I have a friends wedding to look forward to and TRIPS!! I am ready to tackle the winter blues and get some Vitamin D! 
Are you looking to get healthy and in shape this Spring? 

Do you have a Wedding coming up like I do?
Maybe a Beach Trip or you just want to ROCK your Tank Tops and Shorts!! 

Than you are in the right place.... 
Read on! 

Spring is Right around the corner!
It's not selfish to LOVE yourself, to take care of yourself, and to make YOUR happiness a priority. It is ESSENTIAL! 

As a wife and business owner I know how easy it is to put yourself on the backburner. It is easy to let that "GUILT" take over and feel like you are being selfish if you are doing something for yourself when there are a million other things that need done around the house.

What I have learned is that I am impatient, short fused, moody, and not really a great role model when I do not take care of myself. When I exercise it is my therapy, it's my "ME" time and it actually helps me have a better attitude through the day. I don't leave the house to workout, I simply have found a way to get in my workout (30 minutes a day) and still get the rest of life done!!

Because I fuel my body with good food I have the energy to keep up with my family! Because I drink Shakeology daily it boosts my immune system, gives me 1 meal a day I don't have to think about and I know it's giving my body what it needs to function optimally.

I have learned how to Eat Clean, I have taught my family, and my husband all eat the same way! Focusing on what we put into our bodies has become a part of our lifestyle and I feel very called to pass that on to others.

This month my focus is embracing SPRING. Maybe you have a wedding coming up for yourself or a friend, maybe a beach vacation, or you just want to feel good in your skin! We are doing a little "Spring Cleaning" on our bodies by making time for ourselves. We are honoring our bodies by nourishing it with good food and I'm going to teach you how!

I'm going to be breaking down meal planning step by step.
Giving you simple easy to follow recipes and accountability.
I am also going to be matching you up with a fitness program that meets your needs and guiding you from start to finish of the program we choose!

You will log in daily to our app based accountability group daily for the tips of the day and motivation and accountability from the other members of the group!

Does this sound like something you would like to do?

There is no better time than now! Make yourself a priority and watch your entire affect in life change, trust me on this! I'm living proof of how investing in yourself can create a more positive environment for everyone around you!

If you are NOT CURRENTLY A COACH or WORKING WITH A COACH please complete the application to get more information and join:

Click "GOING" on this event to stay up to date on details and more!

We will start March 13th with our plan and prep and the group will run for 4 weeks! After completion I will add you to my community of support to create a lifestyle of ongoing support!!

It's go time! Time to honor your body and love the skin you are in!!!

Wednesday, February 22, 2017

Personal Development Wednesday.

Timing, Perseverance, and Persistence 
over time makes you look like an overnight success!! 

Can you relate to that quote?

"Success Is NEVER Owned. 
It is Rented 
AND the Rent is Due Every Single Day!"

So I have been told this a lot lately, and I wanted to share with you what I have learned.
What I am hearing:
I don't have time to do what you do.
I can't workout from home.
I don't have that many friends on social.
I haven't reached my health goal yet.
What is the secret to your success?

What is the #1 Reason people give up on a goal??? 


What I have learned over the past 5 years has grown with time!! I didn't wake up August 22nd, 5 years ago and just magically drink a ton of water, eat healthy and know the science behind food and my needs. I read books on PCOS and Hormonal issues around food, I went in search of a meal plan and way of eating that was best for my lifestyle. To this day I still try to baby step my way into being better about what I am consuming and what I purchase to fuel my body. I have learned that I use food to celebrate, and to fill a void. I had to change the person on the inside to shed the person on the outside. :)

The Same is True with my business. I have reached out to people everyday, and I have done that over a course of 5 years. When people ask "what is the secret to your success? I laugh! There is NO secret!! It's Time in, perseverance, Many Years of trying... failure... and it has made me look like an overnight success.
FEAR is something that holds many people back!! 
Fear can also take on many forms. 

Do you run a business like Walmart or Nordstroms? 

> It can be in the form of organization. Stay in organization to long and you miss out on opportunity! 

> Mindset! You Can't grow a BIG income with a small mind! 

> Network! Network marketing is Personal Development with a Compensation Plan. You HAVE to continue to grow to continue to make an income! 

> Overthinking.. Overthinking is a fear, figure out why you aren't excited to leap and fail forward. 

I am not Lucky!! I worked diligently toward my health and lifestyle goals! I have had to conquer the above to grow!! 

I love this quote I listened to this morning!

"Success Is NEVER Owned. 
It is Rented 
AND the Rent is Due Every Single Day!"

Consistency over time. 
Whether you are trying to fix your health, your career, your marriage or a friendship! 

You have to earn Success.

I am always looking to onboard + mentor new coaches to our team. If you're looking for a positive spin on life, if you're sick of your current job, if you are teachable,or if you are ready to start living a life a freedom, don't hesitate to reach out.

If you feel stuck in a rut in your current fitness or nutrition regimen, I would love to talk about your goals and see how I can help you accomplish them :)

I'm just a message away.

Email me DIRECTLY with the subject line "New Coach Mentorship" to join our growing Team Evolve family -->

Thank you for following! I'm looking forward to connecting with you! <3 span="">

Tuesday, February 21, 2017

Do you suffer from Chicken Boredom?? Try Cilantro Lime Chicken!!

Assuming you’re not one of the poor unfortunate souls who tastes it as “soapy” (which is actually a genetic difference and not something any of us can change), cilantro is a great, fresh-tasting way to pep up some roast chicken. Add some lime juice and chili flakes for even more zing, and garnish with (you guessed it) more cilantro for an easy but flavorful meal. 

I served this up with some grilled asparagus and mashed potatoes with a little cilantro to spice them up!! Why Not! 
Add a side of guacamole and Bang!! Chipotle Queen!! 

Cilantro Lime Chicken 


  • 2 lbs boneless, skinless chicken thighs 
  • 4 tbsp. olive oil;
  • 4 garlic cloves, minced
  • 1 tsp. cumin 
  • Cooking Fat (ghee or evoo)
  • 4 tbsp. fresh cilantro, finely chopped
  • 2 tbsp. lime juice
  • 1 tsp. red chili flakes

  • Lime wedges, for garnishing
  • Fresh cilantro; for garnishing

  • Sea salt and freshly ground black pepper


  1. 1.) In a bowl, whisk together the olive oil, garlic, cilantro, lime juice, red chili flakes, cumin, and season with salt and pepper to taste.
  2. 2.) Add the chicken to the cilantro sauce, and let marinate in the refrigerator, covered, for 1 to 2 hours.
  3. 3.) Preheat your oven to 375 F.
  4. 4.) Heat up some cooking fat in a skillet (I used cast iron) and brown the chicken on both sides for 2 to 3 minutes.
  5. 5.) Transfer the skillet to the oven and bake for 15 to 20 minutes, or until the chicken is cooked through.
  6. ENJOY!! Garnish the chicken with fresh cilantro and serve with lime wedges.

Wednesday, February 15, 2017

A Beginner’s Guide to Once a Week Food Prep + A ton of Starter Recipes and Meal Prep and Snack Ideas

Food Prep can seem so Overwhelming..... at first!! But just like the first time you tried to ride a bike, it takes practice!! Over time you will become a food prep master, and trust me, it doesn't take long!!

A Beginner’s Guide to Once a Week Food Prep

I want you (my reader) to read the posts I write and think to yourself “I can do this”. I do not want you to feel overwhelmed or that it’s too out of reach. BELIEVE ME if you knew me in “real life” you would say “Dang, if Sara can do it then I can definitely do this”. Not kidding! 
Some of my closest friends wonder how I even make it out the door on time some days. But one of my favorite quotes is “It never gets easier, you only get better”. This is so true. 
The more I work at something the “easier” it gets. 
Not because the task itself got easier but because I got better. I evolved. The person I am today with food prep is not the person I was 5 years ago just starting out.

Don’t try to prep it all!

First and foremost, when starting out, don’t try and make ahead your entire weekly menu plan. This will completely overwhelm you – it can still overwhelm me. Start slow. The first week prep 1 or 2 recipes ahead of time and as you get comfortable with the process you can prep more.

Don’t try new recipes

When starting out with food prep it is best to stick with recipes you already know. This way you are confident in the outcome of the recipe and the only thing you need to focus on is preparing it ahead of time. This is the way I started with my food prep. I took recipes that I made often, like turkey meatballs, taco meat, Steak Fajitas and baked chicken breast, and prepared them ahead of time and then stored in the refrigerator and sometimes freezer. I was able to focus on what worked, what didn’t, and most importantly it allowed me to experience the benefits of having food ready. I know taco meat and baked Chicken breast is easy to make but I still found having these meals made ahead of time to be extremely beneficial.

Choose which recipe(s), if made ahead of time, would make the biggest difference in your week!

This is huge! If you are short on time or don’t have the energy to prepare a lot of food then prioritize your meals. Which recipe, if made ahead of time, is going to make your week easier? If you are rushing around every morning and always running out of time for a healthy breakfast then maybe focus on preparing egg white muffins  or Shakeology at $4 a meal is the easiest blend/shake grab and go, or shakeology breakfast bars!  If dinnertime brings you the most stress then put together some meal starters or prep ingredients for a couple slow cooker recipes. If you are always running to the vending machine at 3:00pm then put together some veggie packs or bags of almonds. 
What is going to make it easier for you to eat healthier during the week?
When I was working out of the house having a shake for breakfast and lunch prepared was huge. Or I would prepare egg white muffins and shake for lunch!! If I didn’t I was going to the vending machines or ordering out for sure. You can view all my mason jar salad recipes here.

It is not necessary to cook all the food you prep

Food prep can be anything. You don’t necessarily need to cook all your meals completely. It can mean chopping up onions, peppers, or other vegetables ahead of time for recipes. Washing fruits and vegetables so they are ready for snacks. Portioning out nuts, crackers, or other food items for snacks. Cutting up chicken or beef to be recipe ready. Whatever is going to work.

Even the littlest bit of food prep makes a difference

I used to think if I did not have hours to set aside for prepping my food then why bother. Obviously, that is not the right approach to take. There are always going to be weeks my time is limited. If I wait for the right time or more time then I would never do anything. It is important to make the most of the time you have and do what you can. I have since learned that any food prep is better than no food prep at all. Some weeks I might not get any dinners prepped ahead of time but if my eggs are boiled I know I have fast food or even my eat clean egg salad can be done, then at least I don’t need to worry about lunch. Breakfast is covered with shakeology.

There is no right or wrong way to food prep.

The options are endless when it comes to prepping food ahead of time so there really is no right or wrong way to do it. Basically, it comes down to just making time and getting it done. However, just like any weight loss strategy, to be sustainable it needs to fit into your lifestyle. Basically this means do what works for you. If the only thing you want to prep each week are hard boiled eggs then that’s fine. Or maybe you find it helpful to make mason jar salads, quinoa, or rice , and a couple slow cooker stuffed peppers. Whatever will meets YOUR needs. Don’t get bogged down in thinking it has to be done a certain way. Also, it is very important to remember that I have been doing this for 5 years. I have lots of practice and made my fair share of mistakes. What works for me might not work for you. I share the strategies and tips I have learned along the way in hopes that you will take and adapt them to fit into your lifestyle.

Meal Prep and Snack Ideas

Give yourself time to reap the rewards and make it a habit

I think with any Healthy eating or weight loss strategy it is really important to keep at it long enough to experience the benefits, see the results, and form new habits. Remember it takes about 3 weeks to form a habit. Weekly food prep is no different. Don’t throw in the towel if it doesn’t work out the first time. Or the first few times. Adapt and overcome. Expect to make adjustments along the way. Food prep is about making your life easier. Sure it takes a little effort and time upfront but it is worth it. It is so rewarding to open up the refrigerator door and see healthy delicious meals and snacks ready to eat. It was a game changer for me and I am confident it will be for you too.

Here are a ton of easy recipes and meal/snack ideas for your first weekly food prep day. 
Sara's Recipe Book - Clean eating Recipes Click Here 
21 Day Fix Recipes - Portioned controlled color coded meals Click Here
Whole30 Recipes - 30 days of focused eating and eliminating and adding back in foods after. Click Here

50 healthy SNACK Ideas: Click Here 

Remember don’t do them all. 
Pick 1 or 2. Then the next week add on another one and so on. Do what you can. 
Always keep in mind even a little food prep is better than nothing. ~ Sara 

If you are Ready to start focusing on your health and fitness and need more 1:1 guidance over a post here for 30+ days!! Hey it's a Lifestyle!! 
Message Me for details of fill out my form below to be added to my next online group!

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