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My fitness journey became my passion for helping others and my career.  12 years ago, I was just like you.  I was struggling to lose weight and keep it off.  I was out of shape and unhappy.  One day I realized I was way too young to feel as old as I did and I decided to make a change.  My mission to lose weight and get healthy became a desire to help others do the same.  I became a Personal Trainer, Fitness Instructor and Master Nutrition Coach.  Over the years I have helped over 1000 people find their way and I am here to help you do the same.  I can’t wait to work with you. 

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Finally! The EASIEST way To Roast a WHOLE Spaghetti Squash! Keep those fingers intact

I LOVE squash, especially spaghetti squash.  SUPER versatile and you can flavor it a million different ways.  But getting into that thing and cooking it can leave you with a few less fingers if you’re not careful.  I have a solution for you that is so easy, you’ll wonder why you haven’t been doing this all along.

Did you know you can roast the ENTIRE squash WHOLE in the oven?  Yep.  And once you do, it is super soft and easy to cut through without a visit to the ER.  Here’s how to do it AND a really yummy recipe to start you off on the right track.  BONUS:  No soupy, runny spaghetti squash.  Let’s dig in.

1 whole medium to large organic spaghetti squash
1 lb of organic, wild caught or sustainably sourced peeled and deveined shrimp (so much easier than doing it yourself, trust me, just buy the good stuff)
4-8 Garlic Cloves
Salt and Pepper
Parsley, dried or fresh
Olive Oil
¼ cup White wine
Lemons (I prefer Meyer Lemons for this recipe)
Sprinkle of Parmesan Reggiano

This is the MOST important step. POKE A HOLE in the squash with a knife.  It doesn’t have to be big but it does need to be there or else it will EXPLODE IN THE OVEN.  Trust me, you don’t want that.  Make sure it penetrates to the middle, you’ll be able to feel it.
Preheat the oven to 400 degrees
Place the squash, knife slit side UP directly on the oven rack (if you don’t, it will leak out all over your oven, ew)
Roast for 40 minutes, squash will likely have some dark brown coloration on the outside of the skin, which is normal and totally great.
With oven mitts, remove the squash and place it on a plate. Let it cool for about an hour or until you can handle it without burning yourself.
Once it has cooled, slice it down the middle and then again, so you’ve got four quarters of squash.
Using a serrated spoon (Pro tip: A grapefruit spoon works GREAT) scoop out all the seeds and set aside.
Using that same spoon or a fork, start to separate all the “spaghetti” until you’re down to just the shell. Discard the shell.
Heat oven to 400 degrees
Line a baking sheet with foil or parchment paper. Spray with olive oil cooking spray
Place all the spaghetti on the pan
Grate the garlic on top of the spaghetti (Pro Tip: I use a Microplane for this, way easier than chopping) add salt, pepper and parsley
Using your hands, coat the spaghetti with the spices and then spread out evenly across the pan. Place it back in the oven to roast out any excess liquid and cook the garlic.
While the squash is baking, heat stainless steel or non-stick pan on medium heat. Add in about 3 tablespoons of olive oil, just enough to coat the pan.
Add in the shrimp and cook for about 2 minutes on each side. While the shrimp is cooking, I like to grate in more garlic (I really like garlic), squeeze the juice of half a lemon over it, and add a little more parsley as well.  Don’t go crazy.
Once the shrimp is cooked, use a slotted spoon to remove it and set it aside in a bowl.
Add in about a ¼ cup of white wine and raise the temp to high to start reducing the liquid into a sauce, keep an eye on it and stir occasionally
While the sauce is reducing, pull the spaghetti squash from the oven and place the shrimp on top of it in the pan. Sprinkle with parmesan cheese and return to the oven.
While the cheese melts, your reduction sauce should be thicker and more “sauce-like” and less watery.
Remove the spaghetti squash and shrimp from the oven, portion out to plates, and spoon sauce over the top of the shrimp. Squeeze a little more lemon on top if you’d like an extra pop of flavor.  Enjoy!


I used to HATE cauliflower. The good news is, I was just doing it wrong. I wasn’t seasoning it or cooking it correctly and now it is one of my most favorite GO TO dishes! Check out this recipe for roasting a WHOLE cauliflower at once. Then you can just slice it and eat or put it in a meal prep container as a main dish or a side veggie dish. Get those veggies in, but make them taste delicious too!

Are Crunches A Pain In Your Neck?

There are a lot of reasons crunches could cause neck pain, but a lot of them can be corrected with good form. One of my favorite fitness instructors, Colleen Palomaa, used to say, “Remember, we aren’t working out our neck, we are working out our ABS. Don’t pull on your neck.”
And she was absolutely right. Many times, in our attempt to do a move, we compensate for lack of strength by using other muscles to “get there”, and then we aren’t using abs at all, we are pulling on our neck. This is not only a waste of our time because we aren’t really working any muscles, but you can also potentially injure yourself and DEFINITELY cause yourself unneeded pain.