Pork Chop – Weeknight Idea

I’ll start with a disclaimer. My kids don’t like pork chops. But every so often I would like to enjoy them so I just save the left overs for lunches and throw a pb&j down on the table for them. There I said it.  The truth is out there.

But maybe your kids like pork chops. If so – try this out. If not – give them a sandwich and enjoy this one on your own with left over lunches! Continue Reading →

Chicken Schnitzle with Leah

Another Foodie Friday recipe from Leah for you!  Options to prep side by side and make a vegetarian option as well!

This has become an easy family favorite.  Sometimes I’ll prepare a block of extra firm tofu (pressed and sliced into about ¼-½ inch thick pieces) in the same fashion.  Delish served with buttered noodles and roasted broccoli Continue Reading →

Kodiak Recipe Book

PowerFull Fitness Moms share their love for Kodiak protein mix. And let me tell you – these ladies are creative. Click here to get your copy of all the ways (links and recipes included) you can add this to your family life from snacks, desserts, breakfast, and even savory treats!

And let’s just look at how kid friendly this is (and how cute our resident PF chef is!)  Her pancakes look amazing!!!

Side by Side Cooking – Cooking for Carnivores and Vegetarians

Meet Leah.  Leah is one of the instructors on our team!  I’m super excited to have her on board – if you haven’t checked out her Yoga for Strength and Flexibility class on Saturday mornings – do it now. Your body will thank you.

Leah is going to be sharing some great recipes with us here on the blog. I love the versatility in her cooking. She is a vegetarian where the rest of her family is not.  So she uses her time wisely and creates awesome recipes that serve a FOOD FOR FUEL purpose without taking all day long to prep.

Here is one she puts under the category Side by Side Cooking. Continue Reading →

Savory Pumpkin Sauce

Thanks to inspiration from a friend, I came up with this scrumptious, fast, and easy sauce that has become a regular part of our dinner schedule this Fall. I like serving it over spaghetti squash with turkey meatballs.

To make the sauce, you need:

  • 1 onion diced
  • 3 cloves of garlic minced
  • 1 can of pumpkin
  • 1 can of coconut milk
  • salt, and pepper
  • vegetable broth is optional

Here’s what you do:

  1. Heat some olive oil in a skillet and add your onion.
  2. Saute until translucent.
  3. Add the garlic and stir for 30 seconds.
  4. Pour in ⅔ of your can of coconut milk and all of the pumpkin.
  5. Stir until well combined and let simmer on low for 5 minutes.

Continue Reading →

CSAs Are Great + A Yummy Recipe

This year my family is part of a CSA (community-supported agriculture). I’ve always wanted to join one, but the timing has never seemed quite right. Then, finally, it was! It’s been so fun to get fresh fruits and veggies while supporting a local business and being forced to try new recipes in order to use them. I would recommend joining a CSA to everyone!

One of the greatest benefits of being part of a CSA is how it’s helped my daughter try some new foods. She’s always been a picky eater, with verystrong preferences based on texture. At one point in her life she would only eat crunchy food; she survived on freeze dried fruit, and green bean and beet chips dipped in hummus! Thankfully, we’ve moved beyond that, but we still have a hard time with new foods. There’s something about going to a farm, however, seeing where the veggies are grown, picking them out ourselves, and carting bagfuls of them back to our house, that makes them seems more appealing. I have found, too, that leaving them on the counter where she can see them (and reach them) is helpful. As we unload the bags, or as she walks by the veggies sitting out in the kitchen, she’ll ask to try them. Since the start of the summer, she’s tried: scallions, grape tomatoes, chard, radishes, beets, zucchini, peppers, eggplant… so many new things! Her favorite has been the little cherry tomatoes, which shocked me. But they’re just the right size for her, and we started calling them “squirty tomatoes;” since then she thinks they’re really fun to eat. She will frequently grab one when she sees them out in the kitchen. Continue Reading →

Be Aware – Eating Out

All of September, our PowerFull Fitness crew focused on being aware!

One thing we need to be aware of – is what we order when we eat out.

Now…before we EVEN start – does this mean you can’t go out and have a big juicy burger and fries? NO! In fact every now and again, I want you to. Without those splurges we won’t be able to maintain a FIT balance – we’ll feel deprived and sad. (Because life without pizza IS sad).

But these splurges can be an occasional part of your week. If you are going to maintain a FIT style, it is important to know what you are putting in your body and balance the splurges with nutrition. But life is life right? So sometimes we have to eat out – it is just necessity. WHAT can you do order when aren’t looking for a splurge but have to pick food up to go?

One restaurant we frequent here in NOVA is Chipotle.  So how can you be AWARE there?

Check out these stats:

Healthier Option: 
Chicken Chicken Burrito Bowl:
Chicken, black beans, fajita veggies, salsa, 1⁄2 guac
460 cals, 19.5g fat, 21.5g fiber, 42g protein

Vegetarian Option:
Rice and Bean salad:
Romaine lettuce, brown rice, black beans, corn salsa
420 cals, 8g fat, 15g protein, 18.5g fiber

I don’t have nutrition facts but I always get a salad bowl – so lettuce with double chicken, double veggies – no rice or beans. I put guac on the side and yum!

Maybe compare to a not so FIT choice:
Burrito with Carnitas:
Carnitas, white rice, pinto beans, sour cream, cheese, chips and salsa
1690 cals, 71g fat, 25g fiber, 56.5g protein

Just a few simple swaps and subs can keep you on track with your fit goals and macros.

Enjoy friends (with caution!)


Smoky Sweet BBQ Rub

I found this recipe in Southern Living years ago and it has been a staple in my pantry ever since.  I usually double the recipe, put it in a Mason jar and use it for nights when I am in a hurry.  It is delicious on anything.  Pour it on chicken breasts, salmon, chicken thighs, or pork chops and let marinate for at least 15 minutes (when you are in a hurry).  Obviously, the longer the better.  Bake or grill your meat and it always comes out fantastic.  My brother will even mix it into black beans, peas, soups or roasted veggies. It is not spicy, so my kids love it.

You can buy most of these spices in bulk at Costco.  A few years ago, I made a huge batch then went to Walmart (or World Market) and got some cute glass jars.  I filled them with the rub and gave them as little Christmas gifts.  You can do that now and they will be ready to go when the crazy Christmas season hits! (because you have nothing to do right?) I hope y’all enjoy this as much as my family does.  I wish it didn’t have so much sugar, but I realized while writing this that I will try a version with half the sugar.  I’ll let you know what I think!


  1. ¼ cup salt
  2. ¼ cup brown sugar
  3. 2 teaspoons granulated sugar
  4. 2 tablespoons, plus 2 teaspoons paprika
  5. 2 teaspoons garlic powder
  6. 2 teaspoons pepper
  7. 1 teaspoon dry mustard
  8. 1 teaspoon cumin
  9. 1 teaspoon ground ginger

Mix all ingredients together.  Store in a sealed container.