Kati’s Challenge!

Ahhh I am SOOOOOOO excited about this I can’t even STAND it!! So my team has done challenges in the past…but this is a whole new ball game! I’ll select 5 people who are SERIOUS about changing their health and we will work together…mono e mono! I’m going to share what worked for ME! If you are thinking about participating….message me and I’ll shoot you over the dets!

A Beachbody Challenge Group is a group of people who have committed to getting healthy by participating in a Beachbody workout program. Through fitness, nutrition, and peer support and accountability, a Beachbody Challenge Group plays a key role in helping achieve your goals. Groups typically include 5 challengers to keep participation and accountability at a maximum.

YOU will benefit from being part of a small, exclusive group of people, all working together to help each other achieve their health and fitness goals. You’ll receive motivation and friendship in their group, creating long- lasting relationships, trust, and comfort in sharing both struggles and successes. What’s more, you’ll also be joining The Beachbody Challenge contest—where you’ll be eligible to win cash and prizes along their journey. For more information stop here, TheBeachbodyChallenge.com.

I am always available via text, email or phone to answer questions about diet, nutrition and exercise!

They are the complete package offering total support for achieving health and fitness goals.  Each customer pack includes:

  • A choice of one Beachbody fitness program
  • Shakeology Home Direct in either Greenberry, Chocolate or combination of both
  • A 30 day trial of Team Beachbody Club membership
  • Free Shipping
  • If you chose the coach option you also get a game plan tools kit and business starter program free ($40 value).  Plus all future purchases you save 25%

Visit, katiheifner.com to have me assigned as your coach so we can start creating a customized fitness program to meet your needs!  I’d love to help you reach your health and fitness goals, it’s YOUR life- take control of it!!!

Check out the details here!


Sunday Spa Day!

Halloween!!! Just another Southern Belle hunting some bucks! 

Zombie Cheerleader & Southern Belle 

 After all of the Halloween craziness this weekend, I definitely needed to recover and recoup. I used to dread Sundays because it just meant the start of another week…literally the being the furthest point away from the next weekend. How awful is that?!
Thankfully, I did a little attitude adjustment! Now Sundays are SUNDAY FUN DAY SPA DAY! Who wouldn’t love that!? It started out small with some soothing tea and epson salt. But now, it’s officially a ritual.

Sunday schedule:
Wake up, go back to sleep. Wake up again, go back to sleep again. Repeat & enjoy!
Make grocery list. Decide on a meal plan for the week
Grocery shop
Come home and put hair mask and face mask on
Wash and chop veggies and portion out
Take a LONG relaxing shower!
Lounge around in robe- paint nails, put lotion on, use laser hair thingy
Finish preparing meals for the week
Wipe down kitchen
Honestly, why didn’t I think of this sooner?!

Relaxing with my moroccan oil hair mask on!

Supplies for the day!

This weeks Spa Day Supplies:

  • Moroccan oil Hydrating Mask 
  • Body Shop Body Focus Cellulite Serum It makes your legs tingle like be-jaysus, and has caffine and mint – key ingredients to reduce cellulite
  • The Body Shop Massager It’s used to massage the skin around your butt, thighs and even your tummy (any place that cellulite is evident) to help build circulation and to break up excess and trapped fluids in your skin…these fluids help to build the appearance of cellulite. I don’t know if it works, but it makes me feel pampered lol
  • Skin Effects by Dr. Jeffrey Dover  CELL2CELL Anti Aging Exfoliating Cleansing Scrub It says it brightens and soothes skin & protects cells from free radical damage. All I know is, it made me skin SOFT!!
  • John Frieda Frizz Ease This has always been a staple for me- it just works!
  • Crest White Stripes I ONLY ever get the advanced seal. 
  • L’OREAL Youth Code Day Lotion SPF 30, it makes my skin feel nice and it was recommended by a guest on Dr. Oz. I’m sold =)
  • L’OREAL Skin Genesis It’s supposed to give you tighter, firmer skin. It would prob work if I remembered it use it daily. Whoops. lol 
  • Sally Hansen Nail Care  I LOVE the Insta-Dry line of nail polish! By the time I forget to be careful with my hands, it’s already dry!
  • Control Freak by Bed Head  They just make everything right- this stuff makes your hair shiny and smooth! Another favorite…After the Party Smoothing Cream! O M G if you have frizzy hair, you need to try this!!!
  • Tweezers! I only bring this up because these are from Revlon and hands down the best I’ve ever owned! Slant Tip baby!
  • Coppola Keratin Complex (Not pictured) I didn’t use this today, but I just got it and LOVVVEE it!! It’s heaven for your hair.
Are you wondering what that weird gun looking thing is?? You can blame my sister for this one because as soon as she told me about it…I HAD to get it! It’s called the Tria Beauty Hair Removal Laser  You can do it at home! I just got it and have only done it a few times so I will keep you posted on the results!  I ALWAYS read amazon.com reviews before I buy anything lol So here ya go!

Ok so i forgot to add it to the mix, but I couldn’t leave it out. Bio-Oil is uhhmaazzinng! It says it can reduce the appearance of stretch marks and scars. I haven’t used it long enough to vouch for that…but it does make my skin feel soft soft and hydrated!!

Hair pic! You can’t feel it, but I promise it’s soft!! This reminds me, I need to get my hair trimmed!!

What are some of your favorite beauty routines? Anything I should try next Sunday- let me know!!! I love trying new beauty tips/products!!

Pumpkin Rice Pudding

In my quest to find more amazing pumpkin recipes, I Stumbled across this blog and recipe. I likey! Very much!

Pumpkin Rice Pudding

I’m head over heels in love with this recipe.  It’s true.  This rice pudding is cozy and creamy and pumpkiny and (shhhh.. don’t tell!) it’s pretty darn healthy.  Instead of the standard white rice, it’s made with brown rice, but you wouldn’t know it.  The only hint of it is the slight chewiness, which I think makes for a fantastic texture.  It’s got very little sugar, and lots of antioxidants from the pumpkin and spices.  
But, really, all you need to know is that it’s just so cozy and delicious.

Cuddle Up With a Bowl,

Pumpkin Rice Pudding

adapted from 
Not Without Salt

1 c. brown rice, cooked according to pkg directions (or 3 1/2 c. cooked brown rice)
3 c. milk (dairy or unsweetened almond or soy)
1/2 tsp. salt
1/4 c. brown sugar
1 tsp. cinnamon
1/2 tsp. ginger
1/4 tsp. nutmeg
1/2 c. canned pumpkin
1 tsp. vanilla (omit if using vanilla-flavored milk)

In a large saucepan over medium heat, combine the cooked brown rice, milk, brown sugar, salt and spices. Bring to a boil, then turn the heat to low and simmer uncovered for 20 minutes, stirring occasionally. Add pumpkin and vanilla. Cook on low for 10 minutes or until liquid is absorbed and rice is creamy, stirring occasionally. Remove from the heat and let sit 15 for minutes. Serve warm in a cute bowl. Can also be served cold, but is the coziest when warmed.  Makes 4 cups.

Ingredient Lineup:
Cozy and delicious.

And beautifully steamy.

Pin It

Cereal Fanatics: Cocoa Pebbles Anyone? a HEALTHIER version!

Abby is AWESOME and basically my twin! Make sure you check out her blog and this DELICIOUS recipe! 

Abby’s Results!


I’m an oatmeal FREAK. I use to love oatmeal then stopped eating it for a few years and I have no idea why! Lately it’s been oatmeal, flaxseed, wheat germ, cinnamon, and apples cut up with water. DLISH! But then my BFF lover Kati, told me about Shakeology sprinkled on your oatmeal with vanilla almond milk.


Which brings me to my next point.

Chocolatey cereal is my nemesis. I use to eat that stuff for breakfast, lunch, dinner and dessert, BOO YA! Talk about sugar high. I gave up cereal back in January of 2011 and never looked back. I don’t miss the sugar rush, or the sluggish feeling after, but I did miss the chocolatey goodness of it all.

until I tried oatmeal  + almond milk (vanilla is better) + shakeology= Cocoa Pebbles but healthy! Eat it cold or hot, up to you!

It gets easier to avoid words like “fructose corn syrup, maltodextrin, and xanthan gum when you keep the ingredients simple, and natural. 

Prep your food for the week!

 Do you prepare your food daily or at the beginning of the week? If you try and cook the meats at the beginning of the week so they are ready to heat up and munch on, it makes things that much easier and keeps you from wanting to run down the street to Mcdonalds or where ever else it is you go when your on a hunger strike!
Eating healthy all week long doesn’t have to be a chore. The key is preparation, especially at the beginning of the week. =)

I do ALL of my grocery shopping on ONE designated day during the week- For me, it’s Sunday!

Making my FAV Chili recipe to eat for lunch all week!
This is the BEST chili you’ll ever eat!!!
Here are some easy ways to prep healthy meals for the week ahead:

Prepare Proteins:

Buy chicken breasts in bulk (especially when they are on sale) and cook 3 – 4 chicken breasts at a time. Eat one right away for a meal, then chop the rest up and place in the refrigerator. You can throw the chilled chicken on top of salads, use in a wrap, or heat up with Himalayan red rice with basil olive oil pesto for a quick chicken pasta dinner.

Hard boil a dozen eggs at a time. You can use them for egg salad, eat them individually for snacks, or chop them up for a salad topping. EGGS DO NOT CAUSE HIGH CHOLESTEROL PEOPLE!!!

Cook 1/4 bacon and refrigerate for a quick addition to breakfast burritos, salads, or BLT wraps.

Chop Produce:

Fresh produce always takes a little prep time. Do it in bulk right when you get home from the grocery store, and you’ll spare yourself the effort later in the week. Pump up the jams or your favorite podcast to keep yourself entertained, and go to town. Start by washing all produce, then trim any ends such as carrot tops, lettuce head bottoms, and gnarly sweet potato ends.

Then, chop and portion produce. For example, cut celery into snack-sized stalks and prepare a reusable container with celery, carrots, and chopped peppers for a grab and go veggie snack. If you are going to make a veggie stir fry, chop all veggies that you want to include and place in a large container then refrigerate.
Pick One Day to Cook:

Choose one afternoon or evening to cook a large meal that will feed the family for a few days. For example, is you have a family of 4, cook a large beef stir fry with 8 portions. You’ll have dinner and lunch the next day. Unless you eat like me, then you will have it for a day!! Also, take this time to cook a large batch of a food staple, like quinoa and black beans. You can eat quinoa and black beans as a chilled salad with chopped veggies, stuffed into a burrito, or in a bowl with mashed sweet potatoes and salsa. You can even add your pre-cooked chicken to the bowl too! MMMM.. ENJOY!!! Give it a try and let me know how it goes:)

Thanks for all of the tips Shannon! 

Do you prepare your meals ahead of time? Please share tips! I always love to hear how other people do it!

Fat Sick & Nearly Dead

A noteworthy documentary is Fat, Sick and Nearly Dead. Here is a quick Synopsis of the movie.

100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn’t end well— with one foot already in the grave, the other wasn’t far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe’s personal mission to regain his health.

With doctors and conventional medicines unable to help long- term, Joe turns to the only option left, the body’s ability to heal itself. He trades in the junk food and hits the road with juicer and generator in tow, vowing only to drink fresh fruit and vegetable juice for the next 60 days. Across 3,000 miles Joe has one goal in mind: To get off his pills and achieve a balanced lifestyle.

While talking to more than 500 Americans about food, health and longevity, it’s at a truck stop in Arizona where Joe meets a truck driver who suffers from the same rare condition. Phil Staples is morbidly obese weighing in at 429 lbs; a cheeseburger away from a heart-attack. As Joe is recovering his health, Phil begins his own epic journey to get well.

What emerges is nothing short of amazing – an inspiring tale of healing and human connection.

Part road trip, part self-help manifesto, FAT, SICK & NEARLY DEAD defies the traditional documentary format to present an unconventional and uplifting story of two men from different worlds who each realize that the only person who can save them is themselves.

You can see the preview by clicking on this link.

I’m watching this movie this weekend! Thank you Netflix!

Have you seen it? Or have another suggestion for a good documentary?

Be an Expert- Chalene Johnson

I love Chalene! She is always right on point!
“In anything that matters to you, it helps to become an expert.  Nutrition is no exception.  Gaining knowledge about food helps you to make educated choices.  Read labels.  Check serving sizes.  Know what goes into your body and make informed decisions.  The acquisition of knowledge makes this so much easier.  I find that people who keep fit and maintain a healthy weight have the knowledge base to know what’s healthy and what’s not.  They understand portion size.  They know how food works with their body.
It doesn’t take long to gain the basic knowledge to make better choices when it comes to nutrition.  Read the labels in your household and before you select items at the market.  There are apps for smart phones that can help you do this!  Or learn to read the statistics and ingredients to make choices that make sense for you.
When you are making choices based on your own knowledge, you feel empowered.  No one is telling you what to do.  You know what you’re putting into your body and how you’re fueling yourself to perform at your best.” 
If you need help with goal setting, time management, finding your purpose…you ABSOLUTELY MUST sign up for her FREE 3o Day Push! Is it too dramatic to say it changed my life?? 

Pumpkin Spice Oatmeal!

My love affair with oatmeal continues! Today it has a seasonal fall twist! 
Baked Pumpkin Spice Oatmeal

Nutritional Bonus

  • Pumpkin is low in fat and calories and contains anti-aging alpha-hydroxy acids (AHAs).
  • Cinnamon keeps your hunger at bay by stabilizing fluctuating blood sugar levels.
  • Nonfat cottage cheese yields 14 grams of slow-digesting casein protein in just a half cup serving. 
  • Oats whittle your middle with soluble fiber and keep your heart healthy with beta-glucan.

Baked Pumpkin Spice Oatmeal
Makes 1 serving · Ready in 35 minutes

½ cup old-fashioned oats
1 cup water
¼ cup pumpkin puree
2 tbsp nonfat cottage cheese
¼ tsp baking powder
Dash sea salt
¼ tsp cinnamon
½ tsp vanilla
1/8 tsp allspice
1 piece crystallized ginger, crushed (optional; available in the spice section at supermarkets)

Preheat oven to 350°F.
Combine all ingredients in an oven-proof bowl. Stir to mix thoroughly.
Place in oven and let bake for 30 minutes. Remove and serve.

Nutrients per serving: Calories: 213, Total Fats: 3 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 103 mg, Total Carbohydrates: 38 g, Dietary Fiber: 6 g, Sugars: 9 g Protein: 9 g, Iron: 2 mg

What is your favorite pumpkin or oatmeal recipe??

What motivates you?

One of the hardest things about working out is getting the motivation to do it day in, day out. Sometimes it is EASY to lose sight of our goals.  We start out SO excited and ready to tackle anything…but over time, the initial  enthusiasm wears off and we find ourselves off track.

So how do we maintain that level of purpose and commitment? For me, it’s about finding my WHY and finding something I am PASSIONATE about. What overrides that feeling of laziness or the excuses we make up to avoid the promises we make to ourselves?
Why brings you sheer and utter joy? What makes you PROUD? What gives you that feeling of excitement?

This might sound silly…but for me…it’s Halloween. I dunno, maybe it’s because I’m an October baby? Maybe it’s because growing up I was always embarrassed about my body…trying to cover up and hide myself…or maybe it’s just because Halloween is FUN…
But I LOVE dressing up. Working out, getting fit and healthy and sculpting my body to isn’t always easy. There are so many days when I just don’t want to do it, I can’t get out of bed in the morning, I just want to eat pizza….but I fight those feelings when I think about how HAPPY I will be to rock my costume and NOT worry about rolls hanging over….cellulite on my legs…covering up because I’m embarrassed.
I can just focus on having a good time & looking/feeling cute lol

Ok this is kind of sick now that I’m looking at it…but here are all of the costumes I own haha On the days I dont want to workout, I pull them out and try them on. Talk about motivation!!! In the summer, I do the same thing with my swimsuits!
Find something you are passionate about and make that your focus. When you are thinking about skipping…go back to basics and remember WHY you are putting in the work!