Turkey Meatloaf (One for now, one for later!)



2 - 2.5 lbs. ground turkey (2 packages of Aldi ground turkey = 2.5 lbs)

1 onion, diced

2 eggs

4 Tbs. coconut flour

1/2 c. Organic Ketchup, divided

4 tsp. Worcestershire Sauce

2 tsp. dried marjoram

2 tsp. dried thyme, or 3-4 tsp fresh

1 tsp. dried basil

2 tsp. salt

2 tsp. olive oil

cooking spray

2 x 9” loaf pans (or form one in a pan with wax or parchment paper, wrap tightly in saran and freeze to bake another week.


1. Preheat oven to 350. Spray each 9” loaf pan with cooking spray and set aside.

2. Place 2 tsp. oil in a medium skillet over medium-high heat. Add onion and saute until translucent, stirring frequently, about 5 minutes. Remove from heat.

3. To the onion mixture, add 4 Tbs. of the ketchup and the Worcestershire sauce. Stir to combine and set aside to cool slightly.

4. In a large bowl, combine ground turkey, egg, coconut flour, marjoram, thyme, salt, and the onion/sauce mixture. Using clean hands, mix the ingredients until just combined and transfer to prepared pan. Use your hands or a a spatula to even out the meatloaf to ensure even cooking. Spread the remaining 2 Tbs. of ketchup on top & sprinkle with dried basil.

(note: if you are saving one meatloaf for freezing, omit topping with remaining ketchup & basil until you thaw and are ready to bake).

5. Cook at 350 for 50-55 minutes.

Equipping a home workout space

*This page contains affiliate links for your convenience. For more information, see the FTC guidelines here.*

This past spring my little town was deluged by a spring thunderstorm that brought a historic rain fall to our community. 11 inches of rain fell within a few short hours. Flash flooding occurred. The storm drains on the street in front of our home could not keep up and the rush of water down our driveway brought several inches of water into our basement.

pool table.jpg

We decided to turn a stressful situation into something positive by giving away our pool table and turn that space into a home gym. The result is a 10’x15’ home workout space:


Here are a few items that can get you started even if you don’t have a dedicated space to carve out.

Each picture has hyperlinks to take you directly to the Amazon affiliate links (no cost to you, but should you choose to purchase via the link I receive a small credit).

These Powerblock weights start at 3 pounds and increase in 3 pound increments to 24 pounds. They come in a set of two are are currently priced at Amazon (link above) about $30 cheaper than when I ordered them! They take up SO little space.


Foam rollers are like having an in-house massage therapist for your fascia. Want a quick how-to on foam rolling? Check out this video by Girls Gone Strong. Here are two links to the 2 rollers I keep on hand. You only need one and if you are only going to buy one I’d recommend the Grid (click here). It’s hollow (yet incredibly strong) and is fantastic for taking on the road. When I was a Flight Attendant I used to take it in my suitcase and stuff it with clothes. The black one pictured above can be found by clicking here.

As mentioned in the foam rolling tutorial video link above, you can find the Tiger Tail massage stick as well as a softer foam roller on Amazon.


Yoga strap for mobility

This Gaiam strap is fantastic for helping you open the shoulders, facilitate hamstring stretches, hip openers, etc. Check here for a short video of a few exercises to try.


Even if you can’t do pull ups - this bar allows you to train the pulling pattern from overhead. Add a few super-bands and you can do a variety of exercises. I am a Girls Gone Strong (GGS) Certified Pre/Post Natal coach. I’ve linked to a few exercises. Click on each of these individual exercises to be taken to a short tutorial by GGS for assisted pull-ups, banded pulldowns, and band assisted pushups.


These little guys are an awesome tool for helping you gain incremental strength. At 1.25 pounds each, you can add increments of 1.25 or 2.5 pounds to your weights. I add these to my stackable weights as well as my kettle bells.


I work with busy women who are juggling work and home. Often that means blurring the lines between their professional lives and their home lives: Kids, housekeeping, meal planning & prepping, laundry, carpooling, sporting/school events, guests, etc. Add in the need to schedule gym time and somewhere along the way their own exercise gets lost in the shuffle.

Carving out a small space in your home to add a few key pieces of equipment can open up a world of possibilities. Think outside the box. Limited on space? Store things under your bed or in a toy box. Perhaps you have a little closet space to store a few things and you workout in your bedroom, living room, dining room, or even kitchen.


If you have some extra space stay tuned - I’ll be posting another article with a few more items that have helped me create a space I LOVE being in. Stay tuned!

Coach g

Flourless Banana Chocolate Chip Blender Muffins

Ever So Often You Stumble Upon THAT recipe ...

Parents ... you know. THAT recipe that your kids eat with glee and not complaint. It's not often, but it DOES happen and when it turns out to be easy and healthy I'm over the moon happy! One of my friends that I met last year on my Precision Nutrition Coaching journey introduced me to this blog, chocolatecovderedkatie. I discovered this recipe on her blog and made a few modifications. I also doubled it because a single batch is gone in one day in my house.

Think banana bread meets muffins. That's what you have here, but with the added protein power from beans and awesome healthy carbs from oats. These muffins are gooey in the middle (even more so when warm), and just freaking delightful. These muffins are supposed to be fudgy (think undercooked), not fluffy and floury like traditional muffins. Not everyone will be a fan of the texture, but I consider these a winner namely because they have passed the KID TEST in my house! My kids have gone through 3 batches in 8 days! When I first shared these with my kids I didn't tell them about the beans. I just casually said they were peanut butter/banana/chocolate chip muffins. My youngest gleefully told my husband she knew what the "secret ingredient was." He held his breath and she said "peanut butter!" Secret safe!

Well, it was safe until I paused to take photos for this post. Then she saw the beans... and she said "Wait?! What are you making?" I said "the muffins?!" ... cue the HUGE pause. As she processed this I held my breath just a wee bit ... and then quickly began to recite the awesomeness of beans (added awesome protein & fiber --- what EVERY 12 year old wants to know). To my delight she did not protest.

Just the other day my 14 year old offered these to two of his friends. He told them about the secret ingredient (the real secret ingredient) ... and they were game to try them anyway. 1/2 way through their first muffin they both declared them some of the most delicious muffins they've ever had. WIN!


Flourless Banana Chocolate Chip Blender Muffins




  • 1 cup oats
  • 1 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1/4 tsp baking soda
  • 3 ripe to over-ripe bananas
  • 2 cans white beans rinsed well (and drained) or 250g cooked beans
    • I use great northern beans or cannelloni beans
  • 1/2 cup peanut butter or nut butter of your choice
  • 1/2 cup pure maple syrup or honey
  • 4 tsp pure vanilla extract
  • optional ingredients to stir in: handful mini chocolate chips, crushed nuts of your choice, shredded coconut

Total Time: 20m             Yield: 16 muffins

Below you see all the ingredients dumped into my blender (minus the chocolate chips which I stir in by hand).


Preheat the oven to 350 F and line the muffin cups. Drain the beans and rinse extremely well, then pat dry. This is important because it gets rid of any bean taste. Blend all ingredients until smooth in a blender or high-quality food processor. (If using a blender without a tamper, stop occasionally to stir ingredients with a spoon so they will blend evenly.) Pour into the muffin cups – don’t overfill or they will rise and then sink in the centers. Bake 20 minutes. They will look underdone – let sit 20 minutes and they will firm up.

Below you'll see I added mini-chocolate chips (really upping the kid fan factor here!) and on the right - the muffins (I used tall liners from Ikea so they look deceptively small).

Muffins last for 3-4 days refrigerated or 2-3 weeks frozen.

Again, this recipe was adapted by this original post, by the chocolatecovderedkatie blog.

If you try them - please post your thoughts in the comments section!

The Banana Chocolate Chip Flourless Blender Muffins I Stumbled Upon ... SO Glad I Did! 

I'm a dirty girl ....

Dirty Girl Mud Run

Inspired by my own Coach, Ekaterina Solovieva (she's an amazingly tough, brilliant woman born in Siberia, now living in Canada) who has inspired and guided me as my Precision Nutrition health coach this past year and a half and she just happens to be a hardcore obstacle racer) ... I signed up to do the Dirty Girl.

Saturday, May 14th 2016 marked the day I participated in my first Dirty Girl Mud Run with my pal Stephanie. I had lined up several clients, neighbors, and former co-workers to do it with me but alas, due to changes in plans and different start times (waves) I ended up doing the entire event with my pal Steph. That was fitting - as I first met her back in 2008 when we auditioned to be selected to train as Les Mills Body Pump Instructors (the beginning of my fitness journey).

I share this with you for a few reasons; the primary reason being if you are female, and  you are reading this, and you reside in the B'more general vicinity (or are up to flying in because I've got a guest room!) - I'm going to want you to join me in the future! I'm thinking - a client TEAM DIRTY GIRL. It was truly so .... much....fun!

The course is friendly for all, with every single obstacle offering the option of a walk around without penalty. The fine folks at Original Strength would've been proud when Steph and I dropped to the ground to baby crawl - then leopard crawl - up a hill of mud. I was TOO afraid of losing my shoes if I tried to walk in the mud - so up we crawled. There were 15 obstacles (some were big, some were on fire (albeit a tiny, tiny fire), some were very bouncy, almost all were muddy - but all were totally doable). Due to a traveling conflict in 2017 I will miss the Dirty Girl this year, but I'm looking ahead to 2018. So, wanna join me in 2018? Are you up for being a Dirty Girl with me in 2018?





My Chalkboard Sanity Wall

I finally got my chalkboard wall. Seriously. I started prepping this wall in my kitchen over a year ago.


When we had just moved into our home back in 2005 and my kiddos were one and three - I was totally overwhelmed with the move and hired a painter. I LOVE to paint. I've never hired a painter, but I realized my limits with two toddlers and a whole house to unpack. Sadly that painter reminded me of WHY I'd never hired a painter (horror stories abound), as he painted over wallpaper in our kitchen that he was supposed to remove first. Almost 2 years ago I got the bug (ummm ok, inspiration?) to paint a chalkboard wall in our kitchen, so I stripped the wall and there it sat. About 90% stripped. The remainder needed a heat gun to remove and well, a ladder, and time - and thus 18 months passed and there sat the ugly wall. Guests came and went - and there sat the ugly wall. Sounds kinda like the life of a busy mom who works, cleans, cooks, and runs the household! 

Enter my amazing client, Erika, who LOVES to paint. She's my soul sister in her belief in the prep work (90% prep, 10% actual painting)! She offered to paint that wall for me and darn if that didn't inspire me to get my heat gun out, ladder, scraper - and finish that remaining 10%. I patched the holes - she primed and painted it over the course of a week while I was at work and here you go, my new sanity saver: 

I've been playing around with it for a few weeks, and at this moment I'm trying out my kids chores on the left. The chores flip weekly so each Sunday we simply switch the initial above the chores they are responsible for.

So there is NO confusion, NO arguing (um, right - like that EVER happens!). 


On the bottom right I'm trying out a list of my go-to entree inventory. Close up below: 

I plan my dinners out weekly. On an ideal week I set aside a few minutes on Thursday to look at the upcoming week, see what I have on hand that needs to be used, balance my work and kids activities with my availability to cook - and the weekly meals are planned. If all goes as planned I am able to do my shopping Friday or Saturday, batch cook one or two things on Sunday and I've can start the week with a plan. 

In my household my husband is a far more talented cook than I am; he really earns the title of Chef. I'm FAR from that, but that's a whole separate blog post. We divide up the dinner duties so that I am responsible for dinner M-F (when he is commuting 3 hours round trip to work), and he cooks Sat/Sun. He usually tries to make at least one of those dinners big enough to have leftovers for me to plan on for a weekday meal - BONUS. 

You'll notice little notations (the letter U) beside some of the entrees. Those indicate our upstairs freezer, as opposed to our full size basement freezer. This helps me when I need to grab that entree - to know which freezer to look in. I could NEVER survive my cooking at home, and striving to serve my family nutritionally dense food, if I didn't have an extra freezer. It also falls into the category of sanity saver. 

Just in case you're inspired to paint your own chalkboard wall here's a great website to reference. And by the way, guess where I got my chalkboard paint? ALDI! For 3.99 can. LOVE me my random Aldi finds! Now it's something they may never carry again (it was a special buy) so in case you're itching to get started and don't want to hit your local Home Depot, I'll link to some of my favorite tools that can be found on Amazon:

I've been using chalk I ordered on Amazon (simply because I didn't want to spend time running to/from the store - and there's the small issue of going into Target or Staples means I'll come out having found 67 other things I just HAD to have)...

These are seriously my most favorite brushes EVER!

The Best $5 I've Ever Spent...

Years ago meditation was suggested to me as a coping tool for anxiety. 

My response: "Um NO. I don't have the time for that." My counselor just smiled and let me sit there with my resistance, my refusal to even contemplate TRYING meditation. 

It would be several years before I was even willing to try. I started and stopped a bunch of times. I tried and never found any mediation "tools" that worked. I had a really big misconception about meditation. 

I thought I had to do it perfectly. I thought if my mind wandered away from the meditation ... it meant I had failed. 

A few years ago a client shared with me that he had been using this app to facilitate his guided meditations. Now this isn't some Birkenstock wearing, long haired crystal squeezing hippy. Insert disclaimer here: I have long hair, love my birkenstocks and have nothing against crystals; just using the above to paint a mental picture of what this guy isn't...


This guy owns a Porsche, and a Lexus, and a Mercedes, is in wealth management and wears custom made suits. He raved about the app he was using, Buddhify. He had such positive things to say about it that I purchased it that day. It's a flat $5 one time fee.  This was over two years ago and I haven't tired of it yet. 

It has the prettiest color wheel with a diverse assortment of meditations you can use in different circumstances. There is a wonderful variety of voices, and I love the variety of lengths, especially so many short 4-6 min meditations to fit anywhere into the day. 

Here are just a few:

Going to sleep

Waiting around

Pain/ Illness

Difficult emotions


At home



Once you tap on the category you want to explore, you have options within each category. Each one tells you the length of the meditation. 

The meditations vary in length, with most averaging from 4 to 7 minutes. Some are around 10-12 minutes, and a few even longer ones. This app truly has something for everyone. 

I've even gotten my kids to use several of the going to sleep meditations. FADE is their favorite. It's come in very handy when we are traveling and in a hotel room. 

Studies show "there’s evidence that it (meditation) may reduce blood pressure as well as symptoms of irritable bowel syndrome and flare-ups in people who have had ulcerative colitis. It may ease symptoms of anxiety and depression, and may help people with insomnia."1

A few minutes a day, or even a few times a week, is worth experimenting with and seeing if you perceive any benefits. I've also used Headspace which requires a monthly subscription, and Smiling Mind (which is free). I always gravitate back to Buddhify. Buddhify guided meditations have so much compassion built into them they helped me overcome my feeling that I had to be a perfect (non-mind wandering) meditator. 

I find I can approach parenting and stressful situations with far more calm than when I don't prioritize a few minutes of guided meditation. I encourage you to try it and see what you discover.

Coach G

1: https://nccih.nih.gov/health/meditation/overview.htm#hed3

It Doesn't Happen By Accident


The fine folks at Precision Nutrition (PN) have an awesome little saying: "Unless you're lucky enough to live at a health spa or have your own personal chef: Eating well doesn't happen by accident. So, you have to make it happen with planning and prep."

What is meal planning? And how do you do meal planning?

At its' essence ... Meal planning is whatever way you organize yourself to cook a meal, whether that's breakfast, lunch, or dinner. It is the plan you make before you shop. For some - it's the plan they make after they shop. Whatever works for YOU; neither is right, or wrong. At its very basic level meal planning takes effort, consciousness, intention. Meal planning doesn't really happen by accident, just like saving for retirement requires some forethought, some intention, some effort and eventually a destination, a goal amount. But I digress...

Some people plan a week in advance or a month in advance, freezing neatly-labeled packets of soup and stew. Others may wing it, shopping for that evening's meal at the grocery or farmers' market and picking up whatever looks good to them. Meal planning is a truly personal thing. What works for you may not work for me. The goal is to find a process that is both enjoyable and effective.

Perhaps you have no plan. That was definitely me in my younger days. I spent my 20's and my 30's as a Flight Attendant for a major airline. In those days my version of a meal plan was to buy a 6 pack of Thomas Blueberry bagels, toss them in my suitcase, and live off of those, and airplane food, for the course of 3-4 days. I never thought about planning a meal. I just went to the store occasionally, bought things, and would look in the fridge around meal time and feel lost. This was seriously me even just a mere 14 years ago as a new Mom.

There was even a pivotal "come to Jesus moment" my husband had with me around the hot dogs, veggie burgers and cereal for dinner that I came to rely on as a new Mom. These options were the extent of my go-to repertoire for meals. He grew up with family dinners around a family table. I did not. I truly did not know any different. But this is a story for another blog post...

Now ... Fast forward to 2016 and I've tried a lot of different ways to meal plan. Along the way I've learned to cook a whole lot more and I enjoy the process now, which helps! I've morphed into THAT person who has a white board on my fridge and uses it to sketch out my meals for the week based on my schedule. This may be you - and perhaps you too have evolved your own finely tuned system that's working for you. If so - smashing. Keep on keeping on and consider sharing any of your survival tips in the comments.


My Version of My Meal Sanity Saver for the Weekdays: Here I normally list the proteins I have on hand to make meals from, anything I need to use up (like the goat cheese), plus my meals listed for the weekdays (burgers, gumbo, pork chops, thighs). I normally list any produce I have on hand so I can think ahead to the veggie sides I'll prepare. I also LOVE to make large portions so we can eat leftovers several times throughout the week. My husband cooks on Sat/Sun, so that planning isn't on this board. 

Or ... Perhaps you aren't one to have a white board with menus written out for every day of the week. Perhaps the old version of me resonates with you, or you fall somewhere in between. Consider for a moment where you currently fall on the spectrum of meal planning. One "split the distance approach" is to purchase the staples (e.g. Chicken, ground turkey, greek yogurt, cottage cheese, spinach, eggs) and throw them together into an easy, spur of the moment meal. The upside? No complicated recipe to follow. The downside? You may end up eating the same meals (e.g. scrambled eggs with spinach, greek yogurt with nuts, cottage cheese with fruit, turkey burgers, canned tuna over spinach) again and again, and get bored. If you are a planner (like me) this "not-knowing" may stress you out, but if that is the case you may already be leaning more towards my whiteboard approach, even if it means repeating some go-to meals/combos.

Consider what action you might take today to move a little bit further along towards planning your meals. Perhaps you can scour around for some recipes and put together a grocery list for non-staple items that you may need for those recipes. Maybe the first step is to simply start with tonight's dinner. ONE meal, because this mere concept stresses you out. Or perhaps you want to simply start by planning ONLY your dinners for the week, or your breakfasts. Think about your style ... Are you a planner? A non-planner? Or an in-betweener? If you need a template to start working with check out The Sisters Cafe for several downloadable and printable options. The basic template can be used to sketch out just one set of meals for the week (think breakfast, lunch OR dinner), along with a separate grocery list. Or you can go "all-in" and pick the template that has you plan all 3 meals; at the bottom is a spot to make your shopping list.

Remember, eating well doesn't just happen. It doesn't happen by "accident." What has your meal planning style been? And as my friends at PN also are fond of saying ... How's that working for ya?

Coach G.