Dark Chocolate Banana Bread Muffins

These Dark Chocolate Banana Bread Muffins are the delicious, healthier alternative you've been looking for!! These were a crowd pleaser in my home, and I've been having them as my afternoon snack with a cup of coffee!!

INGREDIENTS

3 ripe bananas
2 eggs
½ cup Greek yogurt
½ cup milk of choice (we used almond milk)
½ cup maple syrup (I used honey)
1 teaspoon vanilla
1 cup of whole wheat flour
½ cup dark cocoa powder
1 teaspoon baking soda
½ teaspoon salt
½ cup dark chocolate chips

PREPARATION

1. Preheat oven to 350˚F/180˚C.

2. Mash bananas in a large bowl. Add eggs and combine thoroughly. Then mix together remaining wet ingredients: greek yogurt, milk, maple syrup, and vanilla.

3. Next, add in dry ingredients and mix until fully incorporated. Fold chocolate chips into the mixture.

4. Pour mixture into a greased muffin tin, filling each up about ⅔ full.

5. Bake for 30-35 minutes, or until a toothpick comes out clean from the center of the muffin. Allow to cool for 10 minutes.

6. Enjoy!

Enjoy your chocolate indulgence! If you would like more recipes like this and support in your health and fitness journey, or to be considered for one of my accountability groups, fill out the form below.

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Steak And Veggie Zucchini Boats

INGREDIENTS

4 large zucchini, trimmed and halved
Olive oil, drizzle
Pepper, to taste
Salt, to taste
1 pound of lean steak, thinly sliced
½ yellow onion, sliced
½ teaspoon salt
¼ teaspoon pepper
Olive oil, drizzle
½ green pepper sliced
½ red pepper sliced
4 ounces of sliced button mushrooms
½ cup low-fat provolone cheese (omit the cheese to make it dairy free)

PREPARATION

1. Preheat oven to 400˚F/200˚C.

2. Cut zucchini in half, and scoop out the insides (repurpose for another dish). Season with olive oil, pepper, and salt.

3. Bake for 20 minutes. Set aside.

4. While zucchini is baking, season steak with pepper and salt and sauté on medium-high heat until steak is browned and cooked through. Set aside.

5. In the same pan, season onions with pepper, salt, and olive oil and sauté for 5 minutes.

6. Add peppers and mushrooms, and cook for another 5 minutes.

7. Toss steak back into the cooked veggie and sauté for 1 minute.

8. Distribute the steak and veggies among zucchini halves.

9. Top with shredded cheese.

10. Bake for 5 minutes, or until cheese is melted.

11. Enjoy!

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Heal your body with food and fitness

Food is a subject very close to my heart. As a young girl, I loved being in the kitchen, baking, cooking and creating new recipes.

But, in my teenage years, as I started to gain weight, I started to see food as my enemy. I struggled every year to lose my extra weight. With each failed diet, I pretty much resigned myself to carrying an extra 10 to 20 pounds for the rest of my life. But, fortunately, the Universe had a different plan!

In my 20s I started researching fitness and nutrition, and I found it was whole foods, portion control, and exercise that finally helped me lose the weight and keep it off. I followed clean eating guru, Tosca Reno, and read all her books. I started taking nutrition seminars. My weight was stable....until I hit my 40s......

I felt tired and sluggish all the time. My digestion was off. I didn't feel quite “right”. Not BAD, but not great. Even though I have eliminated many chemicals from my diet and eat very clean, I was still struggling with how I FELT.

I noticed that no matter how much I exercised, that my weight would stay the SAME. And if I didn’t exercise, or eat well, I’d GAIN weight VERY easily. I had my thyroid tested a year ago and it was normal. I had several more tests run last week and finally had my answer!

There were several things going on with me. All simple fixes, but if left untreated, could end up much much worse.
I was very deficient in B12 and deficient in Vitamin D. Both very simple fixes. But those were SYMPTOMS—> like the many other symptoms. Symptoms of chronic inflammation, and Graves Disease, which was my final diagnosis. Inflammation is the biggest disease causing culprit.

Although I was eating clean, I was not RESTORING or HEALING MY HEALTH. Your grand central station for how you FEEL. Years of eating processed food as a kid and most of my adult life. For over 30 years I was digesting round up, antibiotics and vaccines. Then add stress and high cortisol levels. All things that even the BEST past 10 years of eating clean can’t undo. I am thankful for least or my Shakeology, as my doctor said it kept me from getting worse more rapidly. But the probiotics and digestive enzymes in Shakeology can only repair so much on it’s own. It’s like holding a single umbrella over your head during a hurricane. Our body needs to be restored and given a chance to heal itself with the OTHER foods we eat.

Inflammation can later lead to a spectrum of autoimmune diseases like Hashimotos, Graves disease, Psoriasis, Fibromyalgia, Ulcerative Colitis and Rheumatoid Arthritis to name a few. Ironically, all of these autoimmune diseases have TRIPLED in just the last 50 years. Also, inflammation holds the KEY to your metabolism. Improve your gut health and you improve your weight <3

This online Fitness and Health group is going to be a little more UNIQUE. For my clients, I am going to share meal plans and foods that will help RESTORE your gut and IMPROVE your symptoms. I am going to teach you foods to eat more of and less of so you can start feeling better. I’m going to include a meal plan that you can incorporate with your portion control containers and at home fitness.

This offer is EXCLUSIVE to my CURRENT an NEW clients.

If you have any of these symptoms that I have, or have been sharing the same struggles as me, just want to FEEL BETTER and are ready to learn about foods that may help, Connect with me at: vanessadotfitness@gmail.com

Or fill out the form below.

This group will target FIVE ASPECTS of your health using natural whole foods and low impact fitness to help you start healing. It will focus on

1. Decreasing Inflammation – Most diseases today are due to inflammation. Inflammation damages your cells and arterials walls and causes High Blood Pressure, High Cholesterol, Arthritis, and digestive disorders like Crohn’s disease to name a few. By reducing inflammation your body is better able to heal from any disease.

2. Alkalizing the body – Your body should have an average pH of 7.36. A can of soda literally has a pH of 2.5 and it would take approximately 30 glasses of water just to balance things out. Green vegetable juices like wheat grass and leafy greens like spinach, dandelion greens, or kale help restore the body’s proper pH. All diseases including infections, Osteoporosis and Cancer thrive in an acidic environment. By alkalizing your body your cells can heal and regenerate at the highest level.

3. Lowering blood glucose – One of the primary causes of Diabetes and weight gain are burnt out and insulin receptors. By lowering blood glucose levels, insulin receptors can heal and your body can begin to produce normal amounts of insulin to heal diabetes and leptin for weight loss.

4. Eliminating Toxins – Toxicity has become epidemic in or society today and is a major cause of our increase in hormonal imbalance and autoimmune diseases. The diet helps problems like female disorders, infertility, hypothyroidism and headaches by balancing hormones and helps in reversal of autoimmune diseases like Fibromyalgia, Chronic Fatigue, Alzheimer’s, and Autism.

5. Providing Optimum Nutrients – Many of today’s illnesses are due to nutritional deficiencies. Most of the foods we eat today are processed and stripped of all vitamins, minerals, anti-oxidants and enzymes. This diet slows the aging process, improves mental capacity, and increases energy levels.

To APPLY for this group, FILL OUT THIS FORM.

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Chicken Fajita Sweet Potato Skins

INGREDIENTS

2 sweet potatoes
½ red bell pepper, sliced
½ yellow bell pepper, sliced
½ green bell pepper, sliced
½ onion, sliced
1 chicken breast
3 tablespoons mozzarella cheese, divided
Olive oil


For the fajita seasoning:
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon garlic powder
1 teaspoon salt
1 teaspoon pepper

PREPARATION

1. Preheat oven to 400˚F/200˚C.

2. Using a fork, poke holes down one side of each sweet potato. Microwave for 3-5 minutes, or until softened. Let sweet potatoes cool before handling.

3. Next, cut sweet potatoes in half and carve out the centers, leaving a small rim around the outside of each sweet potato.

4. Place sweet potatoes on a baking sheet covered in parchment paper. Add the bell peppers and onion to the other side of the baking sheet. Drizzle in olive oil.

5. Next, mix the fajita seasoning ingredients together. Season the sweet potatoes and veggies.

6. Add chicken breast on top of the veggies, drizzle in olive oil and add additional seasoning.

7. Bake 20-25 minutes, or until chicken reaches 165˚F/75˚C. Let cool for a few minutes.

8. Shred the chicken with 2 forks and mix together with the veggies. Fill up the sweet potatoes and top with mozzarella cheese.

9. Bake for 5 more minutes, or until cheese is melted.

10. Garnish with your favorite toppings (I used guacamole and parsely).

11. Enjoy!

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7-Day Kickstart Spring Detox - FREE

In two weeks, Spring Break hits my town, and my husband surprised us with a trip to Florida! While I'm excited to hit the beach and warm weather, I'm not so excited about putting on a bathing suit!!

I've been working out, but my diet has had too many small tastes of dessert, bites of mac & cheese, and crusts off sandwiches.

Sometimes we need a kickstart! It's time to get serious, tighten up my nutrition and build intensity in my workouts!!
Are you ready for a fresh start? Join my FREE 7-Day Kickstart Spring Detox group! 

This will be a no-nonsense, strict, direct group with a meal plan and workout plan. All seven days we will commit to eating clean and proper portions. No cheats, no treats, nothing but what is on the plan for SEVEN days!

This challenge will take place in a private Facebook group. Each day, you will receive a short daily assignment. All that’s needed is me as your coach. No product purchase is required. Join our event page here: 7-Day Spring Cleaning and Detox.

HOW IT WORKS:

• Eat clean whole foods for 7 days
• Exercise with serious intensity and tons of variety for 7 days
• Get an extra 1 to 2 hours sleep (this might be the toughest for some of you)
• Create a calorie deficit for 7 days

WHAT'S INCLUDED

• Sample meals and recipes
• Snack guide
• Food recommendations
• Tips to change your habits
• All workouts (links provided)

WHO SHOULD DO THIS?

• Anyone that has been trying to lose weight, but hasn't been able to
• Anyone who has more than 5 pounds to lose
• Anyone who has fallen off track with their fitness and nutrition

This is a serious commitment! We will support each other, provide accountability, and start the weightloss process. 

GUIDELINES

• Only whole food
• NO soda
• NO dairy
• NO white stuff (sugar, flour)
• Minimal grains (no wheat or gluten)
• NO fried foods
• A veggie and protein at every meal
• 500 calorie deficit per day
• NO artificial sugar or artificial anything
• Reduce sodium
• Small portions
• Water all day

You will have enough food, I promise, and you will eat every 2-3 hours. You should be able to do this 7 Day Kickstart exactly as it is laid out. We'll also up the intensity in our fitness, by kicking our own ass in our workouts!!! 

Are you ready? JOIN NOW!!

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How Beachbody coaching changed my life!

When I first started using Beachbody products I was expecting a physical transformation and to improve my overall health. I was expecting to lose muscle, tone up and finally be able to fit into the cute clothes I’d always wanted to wear but never looked good in. I was expecting to have more endurance and improve my fitness level and gain confidence. I was expecting ALL of those things, but what happened was way beyond a physical transformation… it was something I never could have imagined.

Beachbody changed the way I look at life. Before Beachbody, I suffered from depression, anxiety, and held on to resentment. But this LIFESTYLE taught me how to establish my priorities and create a vision for my life. I learned the necessary tools to take ACTION and create a life of my own design. I still get anxious and depressed, but this lifestyle taught me how to manage these monsters. Here's how:

1. ACCOUNTABILITY AND SUPPORT: Without my Beachbody support network, I never would’ve been able to lose weight. I would’ve given up long ago and fallen pray to the same cycle of bad habits. I’m in the best shape of my life and on my way to discovering my never-seen-before abs.

2. PAY IT FORWARD: As a coach, I’ve greatly benefited from Beachbody’s winning formula of Fitness + Nutrition + Support + Rewards and experienced first hand how it’s truly transformed my life. And now, helping others build a body they’re proud of and create their life vision is a great privilege that fills my life with joy.

3. MINDSET MAKEOVER: My new daily Personal Development habit pushes me to be a better person and challenges me to get out of my comfort zone. I’m learning how to become a leader and inspire others to be HEALTHY. FIT. FEARLESS. My incredible network of Fit Friends now fills my life with positivity and possibility.

4. LIVING LIFE BY DESIGN: I’m learning how to create a vision for my life and really DREAM BIG… and believe it’s possible.

5. IMPROVE MY HEALTH: Drinking Shakeology daily has given me incredible energy, increased focus, and has improved years of terrible digestion. I’m no longer riddled with cravings and hungry all the time. The endless cycle of quick fixes and yo-yo diets is now broken. My cholesterol also dropped 15 points last year, thanks to Shakeology.

6. FINANCIAL STABILITY: After years the corporate grind, missing out on my family's lives, I can now work from home, be here with my kids, and not miss important moments with them. Working as a coach, covers the cost of my Shakeology, along with extra money for groceries, bills, and VACATIONS!!

If you have ever thought about being a coach, or you just want to cover the cost of your Shakeology, or you just want more information to consider, fill out the application below.

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Chocolate Peanut Butter Balls - 21 Day Fix/FIXATE

Who can resist peanut butter and chocolate? (Answer: No one.) It’s a magical combination that hits all the right flavor notes, even if you don’t have a sweet tooth.

Thanks to Autumn Calabrese and her professional chef brother Bobby, you can have your peanut butter and chocolate and eat it, too — their recipe for Peanut Butter Chocolate Balls are the bomb. These kid-approved mouthfuls of sweet, snacky goodness are fun to make and even more fun to eat.

And kids of all ages can enjoy these: They’re the perfect finisher after a family dinner or a holiday, like Christmas or Valentine's Day!
Luckily these treats won't put you off track for your health and fitness goals, because they are perfectly proportioned for a healthy combo of delicious and nutritious.

Serving Size: 1 ball = 1 yellow and 1 tsp according to color coded portion control plan

INGREDIENTS

Parchment Paper
1 cup all-natural creamy peanut butter (only ingredient should be peanuts)
1 Tbsp cornstarch (I used GMO-free)
3/4 cup coconut flour
2 Tbsp pure maple syrup (I used stevia)
8 oz semisweet chocolate (62% cocoa or higher)
2 tsp extra-virgin coconut oil, unrefined
Directions:

INSTRUCTIONS

1. Line a large baking sheet with parchment paper and set aside. 
2. Combine peanut butter, cornstarch, coconut flour, and maple syrup in a medium bowl. Blend well with a spatula. The mixture will turn in to a dough.
3. Shape dough into 24 1-inch balls. If dough is sticking to your hands, spray your hands with a little coconut oil spray. Place each ball on the prepared baking sheet and stick a toothpick in the center of each ball. Place in refrigerator for approximately 20 minutes. 
4. When peanut butter balls are ready, place chocolate and 2 tsp coconut oil in a microwavable bowl. Heat in microwave at 50% power in 30 minute increments until chocolate is just melted. Be sure not to burn the chocolate. 
5. Remove balls from the refrigerator. Hold each ball by the toothpick and dip into chocolate, swirling to coat. Use small spoon as needed to help coat each ball. Return to baking sheet and repeat until all peanut butter balls are covered. 
6. Place baking sheet back in refrigerator for at least 1 hour or until chocolate is hardened. 
7. Store in an airtight container in refrigerator or freezer. 

Tips:

*You can also melt the chocolate in the microwave (This is what I did). Place morsels and oil in microwave-safe container. Microwave on 50 percent power for 30 seconds; stir. Microwave for an additional 30 to 45 seconds or until just melted. Do not overcook.

*To prevent the balls from sticking to your hands when you roll them, lightly coat your hands with nonstick cooking spray. (I just used a cookie scoop and not my hands).

*You can substitute the peanut butter for almond or cashew butter, or even sunflower seed butter to make them nut free.

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How to stay motivated for your fitness goals

Have you already given up on your New Year's health and fitness resolutions Whether you recently had a baby or the scale has slowly been creeping up over the years, when you have 50, 100, or more pounds to lose, the task can seem so daunting that you're tempted to give up the minute you fall off track, or you just don't feel like it. Here are some things to keep in mind to help you stay motivated on your big weight-loss journey.

Keep in mind results won't happen overnight: When you're watching your calorie intake and exercising regularly, it's safe to lose about two pounds a week. That may not seem like much, but over time, those little bits of weight loss will add up. Even if you lost one pound a week for a whole year, that's 52 pounds!! You didn't gain all that weight overnight, so don't expect to lose it that quickly either.

Set small, realistic goals and then celebrate them: Sure, your ultimate goal might be to fit into the jeans you wore in college, but in order to stay motivated, you need to set minigoals along your weight-loss journey. Every Sunday night decide what your goal will be — to work out five times that week, eat greens every day, or drink all your water Then when you reach your goal at the end of the week, reward yourself in a healthy way with a new water bottle, fitness mag, a manicure, or some new songs on iTunes to add to your cardio playlist. 

Keep track of every pound lost: Since your weight-loss journey is made up of small steps along the way, it's important to track your progress, one pound at a time. Write down your weekly weight or measurements in a calendar or on a chart hanging on your bathroom wall, take photos of yourself every week to visually see your body shrink, or use marbles to track pounds lost. Whatever way you choose to chart your progress, seeing how your efforts are working will definitely inspire you to keep it up. 

Keep a food journal to hold yourself accountable: You "ate healthy" all week but didn't lose any weight. What gives?! Unless you write down every bite you take, it's easier to cheat and grab a cookie here and some fries there. Those handfuls add up, and if you write down your food intake, you'll better understand why the scale isn't budging. It will also keep you honest. You'll be less likely to devour two pieces of cake at your friend's birthday party if you know you'll have to write it down later. To keep you even more accountable, share your food journal with a friend, or join an accountability group. MyFitnessPal is a great way to track your food intake.

Don't do it alone: The support of your friends and family is huge when it comes to staying motivated. Tell everyone who's close to you that you're trying to lose weight so they can help you stay on track (instead of calling you up to go out for ice cream). Set up fitness dates, share healthy recipes, and get support in an accountability group, where you can ask questions and get tips, when you feel like diving into a bag of chips.

Fill out this form to be considered for a spot in my next accountability group:

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Resolutions Reboot: Self Love, Self Care

So, how is that Resolution going?
Did you kick the bad habits to the curb?
Have you happily adopted new healthy habits in the new year?
Are you looking for a little extra challenge to supplement your current workouts??
Are you looking for delicious alternatives to your favorite dishes?

It will only take a few minutes each day, but I promise it will be a few minutes well spent. I'm here every step of the way to help you complete the challenge and achieve your goals!

This challenge will focus on a TOTAL TRANSFORMATION, not just weightloss or getting "healthier," but changing our mindset so we see exercise, not as a punishment, but as self love, and we see gorgeous, colorful, clean, nutritious foods as giving our body a treat! 

We will learn to reward ourselves for our hard work, not with junk food or days on the couch, but with a new fitness mag, new jammin' songs from iTunes for our cardio playlists, a manicure, or a new workout top!

We will learn to celebrate NSV's (Non-Scale-Victories), instead of a number on the scale. NSV's can be our pants feeling looser, being able to lift more weight, being able to complete a whole push up, or a whole 30 minute workout. 

We will learn that self-love and self-care are not selfish, but necessary for our happiness and well-being. 

It's time to reboot our resolutions!! We START on FEBRUARY 20.

How to join this challenge:
---> Step 1 is to "like" my page - Vanessa.Fitness so that you can be guaranteed to see all posts and updates from me. You can also access my page by following this link: https://www.facebook.com/vanessadotfitness/

---> Step 2 is to request access to the private group via the link that will be provided in this event page on THURSDAY, February 9th but you must like my page from Step 1 above to be able to see the link when it is posted)

Here's how it will work:
Each morning (beginning February 20th)I will post the challenge workout in the group page (which you will have access to after liking my page). After you complete the workout, (COMMENT) on the post to let me know you have done it. We will also use a tracking sheet to keep track of everyone's progress...
Why would I want you to keep track of your progress?

1) Because I want you to succeed. I'm here to be your daily accountability partner!
2) There will be a prize awarded to the top posters at the end of the challenge!

---> Again, the only way to be granted access to our CLOSED group is by the following steps:
1) "Like" Vanessa.Fitness page here: https://www.facebook.com/vanessadotfitness/
2) Share this private link with friends and family.
Open to those not currently enrolled as or working with a teambeachbody coach!

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Coconut Curry Chicken

Once in a while I crave chicken curry. My mother would make it for me when I was growing up, and it was one of my comfort foods. However, I often find curry recipes to be complicated and/or time consuming. I have been experimenting and looking for an easy curry recipe for a while. A few months ago, I stumbled on one that I was able to modify into an easy, clean curry. It’s become a favorite at my house. Its so delicious. It proves that curry doesn’t have to be difficult. Pair it with brown basamati rice, and my roasted vegetables recipe, and you have a clean and easy, homemade meal.
.

INGREDIENTS

1 lb chicken tenders
2 tbsp coconut oil
½ onion, sliced
3 cloves garlic, minced
½ tsp curry powder
½ tsp turmeric
2 TBSP red curry paste

¾ cup chicken broth
¼ cup coconut milk (in a can)

INSTRUCTIONS

1. Season the chicken tenders with salt and pepper. 
2. Sauté the chicken in one TBSP of the coconut oil. Then, remove it and set aside
3. In the same pan, sauté the onions and garlic in the other TBSP of coconut oil. 
4. Add the curry powder, turmeric, and curry paste. Sauté for 1-2 minutes. 
5. Deglaze the pan with the chicken broth. 
6. Simmer for 3-5 minutes.
7. Remove from the heat.
8. Add coconut cream and chicken.
9. Let stand for 5 minutes.
10. Serve over one of the following: brown rice, quinoa, zoodles, or spaghetti squash.

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Double Chocolate Vegan Shakeology Brownies

Ingredients
½ cup mashed ripe banana (about 1 medium)
½ cup all-natural smooth peanut butter
¼ cup unsweetened cocoa powder
1 TBSP coconut oil
2 scoops Vegan Chocolate Shakeology

Instructions

1. Line an 8 x 8-inch pan with plastic wrap (or aluminum foil). Set aside.
2. Combine banana, peanut butter, cocoa powder, and Shakeology in a medium bowl; mix well with clean hands or a rubber spatula.
3. Press chocolate mixture into prepared pan. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 1 hour so that brownies set.
4. Cut into sixteen brownies.

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Relationship Refresh

Our wedding day: June 22, 2001

No matter where your marriage is, it can always become stronger. Here are some ideas for those who want to shake things up a bit. My husband and I have been married for 15 years, not a long time, because I hope to be married for 40 years, but long enough that the romance of the first few years has fizzled out.

Starting on February 13, I'm running a free group for all of us to support each other and start our journey on a Relationship Refresh to consciously give our relationships a little TLC. We all have busy schedules and obligations, but sometimes we need to make a conscious effort to nurture the relationship. Lately, I've pushed mine toward the bottom of the priority list. I don't even know how it happened! We do it unconsciously.

We have each have a full-time job, we have two sons, scheduled with activities, a dog, a house to maintain, everyone has a different schedule, and sometimes just the obligations of a busy, daily, life, sucks out all the romance from a relationship. By the time both of us go to bed at night, we're exhausted from the craziness of the day!

Last weekend, hanging out, watching a
movie on a Saturday night in our workout clothes!

And then there's communicating with each other. Sometimes it's difficult to understand your spouse. Let's be honest, we communicate and think differently than our other half. To keep your marriage relationship fresh and growing stronger, each spouse must practice being attentive to the other person's needs and desires. When a husband and wife successfully blend their two perspectives, unity and understanding is found in the marriage.

When was the last time you made an effort to refresh your relationship? While they should be a challenge all the time, every relationship could benefit from a little TLC every now and again, and I don't just mean on Valentine's Day.

Whether your marriage is struggling or you just want to shake things up a bit, I'm going to take seven days to implement some strategies to prioritize and give my marriage the attention it deserves!

Here is your invitation to my FREE group! Let's all help each other out! Click on the link and click "join" to be part of the group!
https://www.facebook.com/events/1066630913465219/

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