The Florentine Sunriser


I got this idea after making a similar (and much less healthy) version of this one-skillet meal by The Pioneer Woman, called the Eggbert Sunriser.

There is something just so attractive looking about sunny side up eggs and the secret to cooking them perfect is using the broiler! Just be careful – it’s easy to burn, so set your broiler to LOW! This feeds 3-4 and is delicious with a little hot sauce. This is an excellent pre-workout meal. It has a healthy dose of carbs from the sliced potatoes (I know some people are weird about white potatoes, but I think that is MUCH better than whole wheat pasta….go ahead and ask me why!) Plus, loaded up with spinach and some sundried tomatoes – you just can’t go wrong. You can sprinkle feta over this if you would like, I used mozzarella this time. Check out my tips for making healthy hash browns, you are about to use WAY less oil than you are used to!


1/2 bag All Natural Hashbrowns – frozen or fresh (enough to cover the bottom of a large skillet)

1/2 cup sundried tomatoes, chopped

2-3 handfuls spinach (it will cook down!)

chicken broth (or vegetable)

Mozzerella or Feta Cheese

3-4 Eggs


Cooking Spray



In a medium-high heat large nonstick-pan, spray it with oil and add the hash browns. Cook until browned, flip and press down with a spatula. Let it brown the other side slightly then add a splash of broth. Allow the potatoes to continue to cook until broth is absorbed.

Next, add the spinach and a little more broth over top. Cover the skillet, turn it down to medium and let the spinach wilt.

Uncover the pan and crack  the eggs over top. Immediately cover with the lid and allow the eggs to set. Sprinkle with fresh cracked black pepper. Sprinkle lightly with cheese (try to cover the spinach, you don’t want the spinach to get crispy in the broiler.

Turn the broiler on low and put the skillet in on the top rack. Check every 2-3 minutes until whites are cooked through and cheese is bubbly.

Serve and enjoy!!!


Simple and Amazing!!! 






Pumpkin-Cheesecake Mousse


Although this is NOT a clean eating recipe, it sure does satisfy a sweet tooth while getting in a healthy serving or two of vegetables. Why is it not “clean”?  Because we are using sugar-free, fat-free pudding and lite whip cream! (If you see FREE on the label, there is usually something in it’s place!)  I do try to avoid things like this in my everyday diet, but hey – sometimes you gotta have something sweet – and the fact that this has an entire can of pumpkin in it, makes this a go-to fall treat.  This recipe is simple, easy, cheap and delicious! My friend Janice brought this over for dessert and it was a huge hit – gone in minutes!! This recipe is actually derived from an old weight watchers recipe!



  • (1) 15-oz can pure pumpkin puree
  • 1 cup lite Cool Whip
  • 2 cups Skim Milk/ 1%
  • (1) 1-oz pkg sugar free cheesecake pudding ( you can also try butterscotch OR vanilla!)
  • 1 tsp Pumpkin Spice
  • 1/2 tsp vanilla extract


  1. Make the pudding. Whisk 2 cups skim milk with pudding mix until set.
  2. Add the can of pumpkin and whisk until smooth.
  3. Add pumpkin spice and vanilla extract, stir.
  4. Lastly, fold in the cool whip! Sprinkle with pumpkin spice, cocoa powder or shaved chocolate

Chicken and Lime Soup or Sopa de Arroz con Pollo


This popular soup goes by many names: Caldo De Pollo, Yucatan Lime Soup, Sopa de Arroz con Pollo …either way its DANG heathy, and DANG Good. 

When I left Georgia I left my #1 most favorite thing to eat at Mexican Restaurants. It was my go-to meal for staying healthy and on track while eating out with friends and family!

I tried ordering this in NY and WA but in both places it was just not right. One had potatoes, another had a creamy broth, another was a “tortilla soup” – not right. I wanted the fresh flavors of lime, cilantro, avocado, tomatoes and pulled chicken.

So I decided to make it myself. I actually could not find a single recipe for this online so I had to make this from scratch! You will be amazed how EASY, delicious and INEXPENSIVE this is! It will feed about 6 very hungry people.

**Use Basmati Rice, it is lowest on the Glycemic Index for white rice! If you can’t get this use brown rice, but this is best with basmati**



1 cup of dry basmati rice, cooked

1/2 TBS vegetable oil

1 Onion, diced

3 garlic cloves, minced

1 15oz Can whole plum tomatoes,crushed by hand or slightly pureed with an emersion blender.

1 carton low-sodium chicken broth

3 chicken breasts, cooked and pulled (there are many ways to do this – Check it out {HERE}

1-2 tsp cumin


cayenne (optional)

1 cup Cilantro, chopped

1 Avocado, sliced

1 lime

(Sliced Radishes, optional topping)



Start the rice in a rice-cooker

Heat oil in a large pot over medium heat. Add Onion and Garlic and cook until soft – 5-8 min.

Add the chicken broth, pulled chicken, tomatoes and spices and bring to a boil.

Reduce heat and let simmer for 20-30 min. Add 1/2 the cilantro and cooked rice and a squeeze of lime and stir. Cook for 5- 10 more minutes.

Serve hot with toppings! Enjoy!!



How to Go From Coach to Emerald in 30 Days!!… and a little advice….


You might be tempted to skip to the end of this but PLEASE – read the story. If you really want to be successful, much of what you need to know is IN THE STORY.

My “Beachbody Story”. 

Back in 2012 I met Ryan Chapman to talk about starting a triathlon training class at the YMCA because I DID NOT want to run through the gym in my trisuit alone. lol  Ryan was already an instructor there and I knew that he had a business called Tribase Training so I figured he might have some good advice on how to get this class on the schedule.

When we got together to talk he talked to me a tiny bit about tri training, but much more about getting Insanity certified. I asked the cost – 300$? I laughed. That was it!


After teaching classes for 8 months I started to wonder how I could turn what I had developed a love for into a career. My main question: how do fitness professionals make money? I know I love to write about fitness and recipes, but I’m not making any money doing it…

I contacted one of my favorite inspiring fitness writers, Mike Matthews to ask him just this. He said a few KEY things.

1 – Put in more than what you get at first.

2 – Have something a service or a product that people can purchase from you.


After a few months of reading books such as “The Art of the Start” and “Rework” I decided it was time to call this Ryan Chapman guy again, because he obviously was doing something right. (And I wasn’t!)

We sat down at a coffee shop and he talked to me all about the Beachbody business. THEN – he told me about Shakeology.

I asked, “What’s the cost?”

“129$ – Only 4$ per day” he replied

I laughed.

That was it.


Actually, not really. He asked me, “So what is in the shakes you drink?” I fumbled around, “oh…ya know… its natural and stuff..”

(he’s a pro! Ask questions!!)

That night I went home, took a look at my BSN protein powder and was annoyed by the ingredients that I was putting in my body everyday.

Not just that, but as a fitness professional that is all about eating clean – how does it look when I recommend BSN to others? This was not the brand I wanted to be the face of.

I still hesitated though.

Ryan encouraged me to get PiYO certified immediately. I decided to take a leap of faith and JUST DO IT. I needed more certifications anyway! …It was one of the best decisions I have ever made.


At the training with the beautiful and inspiring Bridget Frederick I was asked by a few people – Are you a coach? Do you drink Shakeology?

NO. and NO.

Who were these people???

A few days later, I called Ryan and said I was ready to become a coach. I had always loved p90x’s nutrition and fitness plan, modeled my HIIT class after Insanity and was about to teach PiYO. It just made sense.

I became a coach, rather reluctantly… and I still hesitated about Shakeology. I had questions. Why so expensive? Does it really work? What does it taste like? What’s in it?

Because of these questions – I decided to form my first challenge group all about answering these questions from an unbiased, scientific perspective. I wasn’t trying to sell anything to anyone. I simply asked my friends/family if they had heard of Shakeology and wanted to try it out and form some statistical data in the process. Want to read results of  that group? (Click HERE)

I called this group the Mythbuster’s Shakeology Group.


AND THAT is how I became and emerald in one month.

You may thinking – well you just told me nothing!!

Actually, I just told you EVERYTHING you need to know in one simple story – it’s not about following the SC checklist, or even Inviting, Inviting, Inviting! If your heart isn’t in the right place you are going to have a much harder time because you’re going to go at EVERYTHING from the wrong angle and the wrong perspective. You have to take your eyes off YOURSELF and find out what matters to the person sitting in front of you. If you can’t do this, you are in the wrong business. That’s my tough love!

Here are the main points


  1. Make sure your WHY is genuine. If your WHY sounds like this – “To make money”, “To lose weight”, “To help others” – You need to DIG deeper. IF you can’t find your own WHY you won’t be able to help others find it.
  2. Get motivated – Listen to the Monday Wakeup call and team calls.
  3. What’s your question? Become a scientist for a day. Want to know if Shakeology works like I did? Want to see if the 3 Day Refresh will make you lose weight? Want to see if Body Beast will get results? Let others know what you are doing and they will join you!
  4. Dive in. Don’t wait around for more experience, to look better, be better or anything! JUST GO!!! Don’t let fear of failure stop you.
  5. Make sure YOU are being genuine. If you truly want to help people, would you try and sell everyone p90? No. Talk to people. Get down to their WHY and actually help them come up with a solution!
  6. BE PATIENT. Remember how I didn’t become a coach for almost a year after first talking to Ryan? Did he email me every month asking, “So are you interested in becoming a coach?” NO! But when I was ready – I knew where to go.
  7. Lead with Nutrition – most people are decent at working out, but really need help with nutrition to lose weight. That’s where 90/10 Nutrition comes in. Interested? Let me know –
  8. Make SC, get 90 PV, pay the Club Membership Fee, and Sign up 1 coach on each leg. Signing up coaches is EASY. Do you want to save 30$ on shakeology? Are you military? Do you want a discount? Who DOESN’T?? If they hesitate about the “coach” title, show them this:

Coaching Hats



  • Posting a million photos of yourself kissing your Shakeology on your Facebook wall.
  • Posting your transformation story every other day. You want people to be inspired by YOU, not be smothered by you.
  • Over-all constant bragging on Facebook. Ok, you might have a great life – but share your struggles every now and then. People identify with someone who is transparent and REAL.
  • Sending MASS emails about Beachbody products. Advertising is beachbody’s jobCOACHING is YOURS. If you are going to send a mass email, make it an update about what you are doing and how you are helping to change lives,  not about selling a product!!

I hope this helps you get on the right foot. Being successful in Beachbody is tough and it’s not for everyone. I’m not even there yet! BUT if you follow some of these steps and heed some of these warnings you are already a step above MANY.

Best wishes to you and your success in making a difference!

If you would like to contact me email me at

OR message me on FB – Kristi Nicole


Does the 3 Day Refresh Work? An Unbiased Account + Recipes!

First – let me say – YES I am a beachbody coach. But DON’T stop reading!! I REFUSE to force something into sounding totally AwEsOME, when really…it’s not…. I became a Beachbody Coach to better help others in their fitness goals – not become a fake person. (I say this because …yes, they’re out there, sadly)

Now that I got that out of the way….


First, I was rather disappointed in the Dinner recipes, so I decided to make my own based on the portions and things they called for. I was even able to make a satisfying and healthy lunch from the perimeters given. I HIGHLY recommend either using my recipes or getting creative. The second day is TOUGH. Breaking the simple sugar and carb cycle really hits you on that second day. I pretty much could’ve inhaled an entire pizza!! If you would like to read more about breaking the simple sugar and carb cycle and why the key factor is insulin release click {HERE}

Also, I HIGHLY recommend doing this with a partner. I did the Refresh with my husband and I don’t think either one of us could’ve done it alone. It is NOT easy!! But completely doable.

Simple Pros and Cons 

  • Pros
  • Not a starvation cleanse.
  • No fasting.
  • Vegan.
  • Adequate protein to NOT lose muscle mass! This is HUGE!!!


  • Vanilla Fresh Shake will make you gassy, along with all the fiber.
  • Some people do not like the taste of the Fiber Sweep. Just drink it fast and imagine a lemon girl scout cookie. You can do it.

The 3 Day Refresh is NOT a DETOX CLEANSE. 3 Day Refresh is excellent for breaking bad habits (caffeine addiction, simple carb/sugar…etc) in order to start a healthy nutrition program such as 90/10 Nutrition. It is also good at helping to lose stubborn fat stores. A Detox cleanse is not meant for weight loss, the 3 Day Refresh IS. It will also help with continued portion control. 

So does it work? How about we let the photos tell the story…


What to Expect:

 Sample Day 1

9 am – 1 cup black coffee + 1 cup water

10 am – Tropical Strawberry Shakeology with 1/2 banana

11 am – tea

Noon – LUNCH – Vanilla Fresh with a small slice of banana and 1 cup of strawberries +ice and water


Kristi’s REFRESH Guacamole

1 Tomato Chopped

2 TBS Avocado Chopped

2 TBS Cilantro Chopped

Splash red wine/apple cider vinegar

Pepper and Ground Cumin

(mix it all together… BOOM! I ate this all 3 days for lunch!)

3 pm Mid-day Snack – Celery with 1tsp almond butter

4 pm – Fiber Sweep 

6pm DINNER- Vanilla Fresh Shake w/water and ice

Eggplant and Kale Gumbo


1 serving olive oil

2 garlic cloves

2 TBS minced onion

1 TBS chopped celery

1 serving eggplant , cubed and pressed of excess moisture1 TBS chopped green pepper

1 serving kale

1 tsp smoked paprika


1/2 cup vegetable broth

Add oil to the pan and add garlic, celery, onion and green pepper. Cook for 5 min on medium low.

Add eggplant and broth and spices. Cover and simmer until soft – 20 min.

Add the kale and cover until wilted.



1. One client reported that the 3 Day Refresh helped her with portion control. She has continued to lose weight and see results!!! 

2. Another client reported that before, he would get very irritable when he was slightly hungry. Today, he is able to practice better portion control and realize that being stuffed does NOT equal full. He now knows when to stop eating when he is comfortably full. He has also continued to see results and become more lean!

3. Another couple did the refresh together and were both surprised by the results. She lost 4 pounds while her husband lost 6 pounds! (Remember, because this isn’t a fasting cleanse and the metabolism is kept up, this is not just water weight loss but significant fat stores being depleted)

Eggplant Turkey Chili

I almost wanted to name this “surprise” or “secret” chili, but that usually doesn’t bode well…

I wanted to call it that though because you really will not register that there is an entire eggplant in this. It cooks down and is soft and really absorbs the chili flavors. You can make this without meat VERY easily. The eggplant gives it that thick meaty texture; just add an extra can of beans! The secret to this recipe is TIME. Most eggplant chillis suck because they do not allow the eggplant to cook down enough. Trust me – you need to let this simmer at least 1 hour.

This recipe stemmed from having a giant eggplant and ground turkey in my fridge and a hungry family. This is what I came up with and it is now a favorite in our home!!!


eggplant chili


Drizzle of Olive Oil

1 lb of ground turkey

1 medium onion, chopped

2 garlic cloves, chopped

1 large eggplant, cubed

1 16oz can diced tomatoes

1 8oz can tomato sauce

1/2 cup water

2 TBS Chili powder

2 tsp Oregano

2 tsp cumin

1 16oz can kidney beans (or black beans)

1 tsp honey

1/2 tsp cayenne pepper (optional)


(salt optional)



Brown the turkey meat on medium high. 3minutes. Reduce  the heat to medium and add the onion and garlic. Cook together until fully cooked 10min.

Add everything else, except the beans.

Cover, and simmer on low for up to 2 hours!

(That’s what makes this so good!!)

Add the beans and stir.

Cover and cook 30 more minutes.


Serve with sour cream and cheddar cheese… you are going to LOVE this!!! What a great way to get a lot of veggies in your diet!





Halloween at the Baitcher’s

Hope everyone had a Happy Halloween full of mischief and candy gorging! Ok, maybe not the latter – but hey, what’s Halloween without some candy? I wish “some candy” was all we had – my 3 and 5 years old came back from their conquest proud owners of about 50$ worth of candy. YIKES!!

This year, I was nominated to throw a party and I got really excited about it!! Most of what I used were things I had lying around. All I bought was the fabric for the center piece and a couple clearance things last minute. (DO wait to buy halloween decor. It goes 75% off and it’s dirt cheap!)

I searched the internet for halloween centerpiece ideas was was completely disappointed. It’s REALLY easy to make halloween stuff look tacky! I went for a simplistic look inspired by a HAPPY HALLOWEEN banner I got from Michaels made from burlap squares. I went with the burlap/black theme and it turned out amazing!!!

I hope these will inspire your next Halloween Party! MUAHAHA

(Yes, I am known for being really lame)


Dragon’s Blood Punch

Use this recipe easy and delicious- Just add some dry ice! BOOM – DONE.

Berry vodka is optional – turns it into Halloween Hunch Punch! :)

(the beer bottle on the right is a Butterscotch Cream Soda called “Flying Cauldron”, that is exactly like Butterbeer from Harry Potter! Kids (and me) will love it!!)


This center piece was so cheap. You can get the paper mache skulls from Michaels for about 1$. I let the kids go to town with black and white paint.

The fabric was from Walmart. I got 1 yard each of a sheer sparkly black fabric for the bottom layer and the burlap on top. The burlap was the most expensive, but worth it. It was 8$ for both fabrics together. I stacked two boxes underneath! The candles and drink dispenser I already had.


TEX-MEX Pumpkin Cheese BALL!

So cute. So easy. Serve with Blue Corn Tortilla Chips.

It say to roll it in Nacho-flavored chips to make it orange but I forget to buy some! I used extra cheddar cheese and orange sprinkles and it was great!


Not the best photo – but no party is complete without these amazing “mummy hotdogs”. Everyone loved them!

Just take crescent rolls, slice into strips and wrap up hotdogs that are cut in half. Bake @ 400 for about 10 min until golden! I made these ahead of time and threw in the fridge.

Happy Halloween from Link and Captain America!!


Oh and can’t forget about the boys!