Life Update!

Hi Friends!

 

In case you missed it I posted a new video on my YouTube channel giving you a little update about where I have been and what I have been up to. Watch the video below to get caught up. New videos will be coming out each and every week so don’t forget to subscribe to my YouTube channel.

 

 

Thank you so much for stopping by and I will see you again very soon!

 

Leave me any comments, questions, or video requests in the comments section.

<3

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Quick, Easy, And Healthy Weekly Meal Plan.

Hi there friends!

This week I want to share with you my quick, easy, and healthy meal plan. If you’ve been hanging around here for a while then you will know that I follow the Tone It Up Nutrition plan so these meals are all Tone It Up approved.

The meal plan I created this week is perfect for people like me who are always on the go but still need to stay mindful of their health and nutrition. As you know I also suffer from migraines so these meals are all free from my migraine-triggers. I do drink caffeine, which is a big migraine trigger for some people but not for me.

Also, you will see a lot of repetition because I think that makes it easier to prepare my meals ahead of time.  I don’t mind repetition but you could always switch things up while keeping the same general concepts in place. In case you are new to my blog, I am not a registered dietitian or doctor so you should always consult your doctor before starting a new nutrition plan.

Let me know in a comment what type of meals you have planned for this week and maybe I will try them for next week!

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Monday:

Wake up-Meta-D

Find the recipe here: http://www.livestrong.com/thedailyplate/meals/smccully2/meta-d-drink/

Coffee with stevia (While I get ready for work)

Meal 1– 8:30AM : Protein Oats (quick oats, protein powder, soy/almond milk)

Coffee with stevia and almond or soy milk

Meal 2– 10:30AM: 1 piece of fruit- Orange

20 oz of water

Meal 3-12:30PM : Whole wheat wrap with almond butter and real fruit preserves.

Celery sticks

20 oz of water with lemon

Meal 4-3:45PM- Kind bar or Luna bar

Coffee with stevia (almond/soy milk optional)

Meal 5-6:30PM- Mixed green salad with 4oz of shrimp seasoned with Ms. Dash, cucumber, and lemon juice on top. You can also add other veggies like bell peppers, celery, tomato,etc.

20 oz of water

After Dinner: Sleepytime Tea or cinnamon tea

Tuesday:

Wake up-Meta-D

Coffee with stevia (While I get ready for work)

Meal 1– 8:30AM : Protein Oats (quick oats, protein powder, soy/almond milk)

Coffee with stevia and almond or soy milk

Meal 2– 10:30AM: 1 piece of fruit- Apple

20 oz of water

Meal 3-12:30PM :Baked sweet potato with fajita style mixed veggies and Moringstar crumbles on top.

20 oz of water with lemon

Meal 4-3:45PM- Kind bar or Luna bar

Coffee with stevia (almond/soy milk optional)

Meal 5-6:30PM- Grilled Asparagus with Ms. Dash and 4 oz of leftover shrimp

20 oz of water

After Dinner: Sleepytime Tea or cinnamon tea

Wednesday:

Wake up-Meta-D

Coffee with stevia (While I get ready for work)

Meal 1– 8:30AM : Protein Oats (quick oats, protein powder, soy/almond milk)

Coffee with stevia and almond or soy milk

Meal 2– 10:30AM: 1 piece of fruit- Grapes

20 oz of water

Meal 3-12:30PM :Quinoa with fajita style mixed veggies and 1 cup of black beans.

Meal 4-3:45PM- Kind bar or Luna bar

Coffee with stevia (almond/soy milk optional)

Meal 5-6:30PM-Mixed green salad with cucumber, red and yellow bell peppers, and any other veggies you like. 4oz of grilled white fish. Lemon juice on top.

After Dinner: Sleepytime Tea or cinnamon tea

Thursday:

Wake up-Meta-D

Coffee with stevia (While I get ready for work)

Meal 1– 8:30AM : Protein Oats (quick oats, protein powder, soy/almond milk)

Coffee with stevia and almond or soy milk

Meal 2– 10:30AM: 1 piece of fruit- Orange

20 oz of water

Meal 3-12:30PM :Baked sweet potato with Morningstar crumbles and mixed veggies.

Meal 4-3:45PM- Kind bar or Luna bar

Coffee with stevia (almond/soy milk optional)

Meal 5-6:30PM-Grilled Asparagus seasoned with Ms. Dash and 4 oz Ahi Tuna steak.

After Dinner: Sleepytime Tea or cinnamon tea

Friday:

Wake up-Meta-D

Coffee with stevia (While I get ready for work)

Meal 1– 8:30AM : Protein Oats (quick oats, protein powder, soy/almond milk)

Coffee with stevia and almond or soy milk

Meal 2– 10:30AM: 1 piece of fruit- Grapes

20 oz of water

Meal 3-12:30PM :Whole wheat wrap with almond butter and real fruit preserves.

Celery Sticks

Meal 4-3:45PM- Kind bar or Luna bar

Coffee with stevia (almond/soy milk optional)

Meal 5-6:30PM- Usually I go out for happy hour on Friday so I just try to choose a mix of lean protein with vegetables but… if I have a few fries I’m not going to stress about it.

1 glass (Ok, maybe two) of prosecco or white wine.

 

I hope this was helpful if you are also a busy person on the go and need quick, easy, and healthy meal ideas. The next blog post will be all about my weekly workouts so stay tuned!

Thank you for stopping by my blog and I’ll talk to you soon,

<3

Courtney

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New Handbag Review: Miami Swim Week 2016 Pop-Up Shop

Hello lovelies!

This is a late post I know but I’m going to pull the “better late than never” card and just carry on. Sound good? Great!

This Summer I had the pleasure to attend some Miami Swim Week 2016 events including a pop-up handbag shop by Louise & Eleanor, a designer based out of L.A.

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Before this event I had never heard of this brand but I am so happy I found them. This is not just another fashion brand. It’s part of an important movement: Fashion For A Cause.

Louise & Eleanor donate part of their profits to help charitable causes, specifically organizations that empower women. Many of you know that I have worked for most of my adult life as an advocate to empower women who are victims of domestic violence, sexual assault, human trafficking, or facing a life-changing crisis.
Knowing that my purchase goes to support such amazing organizations makes my heart happy.

In Miami, Louise & Eleanor donate to The Lotus House, an organization that empowers homeless women through its support services. In L.A. they support Two Wings, an organization that provides assistance to survivors of sex trafficking.

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When I carry this bag I can’t wait for people to ask me, “Where did you get that beautiful purse?” because it opens up the door to share information about empowering women through advocacy and crisis intervention services. Also, their handbags are beautiful and very well made so I’m am always happy to share great fashion finds with others.

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As you can see this bag is a beautiful blend of pink, purple, orange, and gold tones which makes it a great piece to carry during Spring, Summer, and even as a transition piece into Fall. Of course if you live in a warm climate like me then this bag can be used year-round. The bag has a metallic sheen to it, which makes it perfect for a night out or a more fancy daytime occasion like a wedding. This clutch can actually hold a lot including a small wallet, phone, and makeup essentials. I have even fit my small point and shoot camera in here. The inside is made of soft cotton so your camera and phone will be well protected. The closure on the front is magnetic and stays securely shut. The overall feel of this bag is luxurious but not too much so, that you don’t want to take it out of it’s protective bag.

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The price-point on these handbags can vary depending on the material used. I paid $78 for this particular clutch and I feel it is well worth the price.

I am very pleased with this handbag and I definitely have my eye on a couple other bags by this brand. I did purchase this handbag with my own money and all of these opinions are my honest thoughts.

You can check out their handbag collection by visiting their website here: http://louiseandeleanor.com/

I will be doing more posts and videos talking about the Fashion For A Cause movement so stay tuned! Leave me any comments or questions you may have because I would love to hear from you.

Don’t forget to follow my other social media sites to stay up to date with what I’m doing.

Thanks for stopping by and I’ll talk to you soon,
<3
Courtney

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Let’s Work Together!

Interested in working with me?

Email me at courtney@coffeewithcourtney.com

Current services offered:

~Product reviews and feedback

~Product demonstrations in both video and written form

~Content writing for other blogs or print publications

~Content translation English-Spanish and Spanish-English

~Social media content management

~Creative strategy development

 

Want to work with me on another type of project? Email me with your idea!

 

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At Home Anti-Aging Spa Hand Treatment

It’s Sunday which means I just posted a new video on my YouTube channel.

In this video I am sharing the at home spa hand treatment I do weekly to keep my hands looking healthy and youthful. It’s easy and affordable too! Check it out below and don’t forget to subscribe to see new videos every week!

 

 

I hope you enjoy this video and leave any video request below in a comment.

 

Talk to you soon!

<3

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New Vlog: I Cut My Hair….Finally!

Hi Friends!

Have you seen my new vlog? This Saturday I cut a significant amount of my hair off and I thought I would share that with you along with a little shopping trip I did. You can watch below!

I am thinking about doing more vlogs here and there but I would love your feedback. Let me know if you would like to see more follow me around, day in the life,or vlog-style videos.

 

Have a great day and I’ll talk to you soon!

<3

 

CHOPPING MY HAIR OFF | VLOG: May 14th, 2016

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Quick Morning Workout Routine

Good Monday Morning!

Today I want to share a really quick morning workout I often do when I don’t have much time in the morning. Some may think 15 minutes is not enough to get in a workout but I think a few minutes is better than nothing!

This is the routine and the order in which I do the moves so you will see some moves are repeated.

~Sun salutation with a dive and stretch toward the floor

(Hold for 10-15 while focusing on breathing in and out)

~Shoulder rolls forwards and back

~20 squats

~10 lunges each leg

~Sun salutation with a dive

(Slowly roll back up)

~20 squats

~10 lunges each leg

~10 shoulder presses

(use 2-5lb weights if you have.)

~10 upright rows 

(Using same weights)

~Sun salutation with a dive

~Downward facing dog

~Plank 30 seconds

(or however long you can hold it)

~10 shoulder presses

~10 upright rows

~Sun salutation with a dive

~Downward facing dog

~Plank for 3o seconds

~20 squats

Done!

Let me know if you have a go-to quick morning workout because I would love to try it!

Have a great day and I’ll talk to you soon!

What you do today can improve all your tomorrows. (2)

 

 

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Flashback Friday! Oil Pulling

Happy Friday, friends!

Today I want to share a video I did 2 years ago because I am trying to get back into oil pulling. Watch the video below where I explain what oil pulling is and why I do it.

 

 

 

 

 

Have a great Friday and I’ll talk to you soon!

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4 Quick Tips For Everyday Life

Who doesn’t love a good life hack? I know I do! Here are some recent quick tips that I have found to be very helpful for my everyday life.

  1. Want really cold water fast? Add ice cubs and water to your favorite water bottle and then shake, shake,shake! I learned this trick from a bartender. This little trick will cool your water way faster than just adding the ice so give it a try!

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*I got this water bottle at Dollar Tree. Something about this color just instantly brightens my mood!

 

2. Now that I live in a bigger city I get to experience big city traffic. Ugh. There is something about the end of the work day and being stuck in traffic that makes me hungry. So, I pack what I call “traffic jam” snacks. I put healthy snacks in these little containers (also from Dollar Tree) and keep them in my work bag. When the 5pm traffic hits I turn on my favorite tunes, eat my snack in my car and enjoy the ride home! I find this also helps with after-work unhealthy snacking before dinner is ready.

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In the clear containers with white lids I have dried edamame, dried peanuts, and goji berries.

3. While meal prepping this weekend I noticed I had some avocados that needed to be used ASAP. I then saw some tuna in my cabinet and *light bulb moment*. I made tuna salad but instead of using mayo I used avocado and it is life changing! I can’t believe I never tried this before. I also added a little pepper and a dash of salt. If you like avocado and tuna I would definitely give this a try.

I didn’t really use a recipe but I mixed 2 cans of tuna with 1 1/2 mashed avocados.

(In photo above in the container with a teal lid)

4. The next tip is also something I’ve learned from starting my new job. My parking space is REALLY far from my building. Luckily the weather here is nice so I don’t mind walking everyday. There is a shuttle service from the parking area to my building but I decide to walk to get in a little more exercise.  I just wear flats and then bring my work shoes in my bag and change when I get to my building. I used the Nike app to map how far my spot is from my building and it turns out it’s 1/2 a mile! So without even trying every day I get in 1 mile of walking.

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The tip here is to map common walking routes you make each day and see just how far you are walking during your normal routine. This will motivate you to walk more because you have a number visual to put with your steps. I know this has motivated me to park a little farther away at the grocery store, mall, or other places. This is especially helpful for me because I work in an office and sit most of the day. Sometimes I have to fit in exercise however I can.

Those are the quick tips I have to share right now. Let me know in the comments if there are any little life hacks that have been helping you!

Have a great day and I’ll talk to you soon!

<3

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