That’s it. I’m Calling Bull Shit.

To whoever said, “If you can dream it, then you can achieve it.” I have dreamt a lot of things that have never and most likely will never come true. On the flip side though, I believe half that statement is true. Yes, we all have dreams and aspirations, but 99.9% of the time we are not willing to put the work into make those dreams happen. Therefore merely dreaming it, as we are all more then capable of, just won’t cut it. I think the statement should be revised to look more like, “If you can dream it, are willing to put the work into it even when you are tired, are willing to put your fears and doubts of failure to the side day in and day out, are willing to make some sacrifices, and will continually take a small step toward your goal everyday even if it seems like you are making no progress, then your chances to achieve it are exponentially higher than when you dreamed it.” I see why they shortened it.

I believe that no one ever gets to where they want solely on their own. Take the president for example. Look at ALL the people that surround him daily or when he is running for office. Or look at an actor, pro athlete, successful entrepreneur, what have you. They may have all had the dream for themselves, but they also had a team (or that one person) that believed in them to the core to fulfill it. That person that was there on the dark days and reminded them of that dream so they could keep pushing towards it. That team is there for ongoing support and encouragement, trouble shooting ideas with, accountability, and doing the small things so you can focus on your big dream, etc. My point being, it may be your dream, but you are not alone in completing it.

Who is your support?
How do they support you in reaching your dreams?
In what way, if any, could they support you differently that would benefit you better?

Now that you have recognized your support system, GO AND THANK THEM! Be sure to let them know either with kind words, or a thoughtful gift just how much you appreciate them being there for you. Thank them for believing in your talents and thank them for being authentically themselves, so that you can be your authentic self. *Feel free to add any other mushy thank you notes that your heart desires!

I love this following clip. It is short, simple, and to the point. This is Ric Elias on the 3 things he learned while his plane crashed.

Watch it here!

So here is to enjoying the cheap wine in life. To letting go of negative energy, the fears that hold us back, and more so embracing our dreams and the people that encourage us get along the journey.


Better than Sex Cupcakes

I was not sure exactly what was going to happen when I started putting ingredients together the other night. However, I had an idea that hit me in the market and I was determined to run with it. It could have gone really well or really bad and thankfully looking at the title I think you can make your own assumptions as to which that was.

There was still ten minutes left on the timer before I could pull 9 chocolate pillows of delight out of the oven and yet the air was already filled with their sweet, rich aroma. It was completely encapsulating, so much so that my surroundings melted away. My senses became so heightened; invigorating doesn’t begin to describe it. I could hear tiny bubbles bursting like the hot lava of a recently ruptured volcano as the succulent berries melted down on the stove. In the background smooth music danced into my ears making my entire body begin to sway to its’ beat. Five more minutes left. I am not sure how much longer I can wait.

This was my experience baking these cupcakes. I am beyond excited to share them with you and have to say the finished product is equally if not more glorious than the process making them.

Vegan, dairy and Gluten-free as a bonus!

Black Bean CupcakesImage

1 ¾ C Black beans (cooked or from a can)

3 Tbs coconut oil (melted)

½ C raw sugar (pulse it in the blender for added texture)

2 Cheggs (aka chia eggs- 2.5 Tbs ground chia seeds to 6 tbs water)

¾ C raw cacao powder

¼ tsp salt

1 tsp vanilla extract

1 ½ tsp baking powder


  1. Heat the oven to 350° and grease a muffin pan with coconut oil
  2. Create the chegg by blending the chia seeds until they are in a powder. Pour into a separate container, add water and let sit while you prepare the rest.
  3. Pulse the sugar until it is in a fine powder.
  4. Add the rest of the ingredients.
  5. Blend until a smooth consistency is reached, but be careful not to over blend it. You will most likely have to scrape down the sides several times. If it is too thick just add a tbs or two of water and reblend.
  6. Put equal amount of batter into the muffin tins and bake for 20-25 minutes.
  7. Mine came out perfect at about 19 minutes so just keep an eye on them. The edges will be pulled away from the sides of the tin, but the middle will still be a fudge like consistency. (They are vegan so no worries about raw batter!)
  8. Pull out of the oven and let cool before pulling them out of the pan.

Hazelnut Cream Frosting

2 C hazelnuts (soaked over night or at least2 hours)

1.5 C nut milk

1 tsp vanilla

Juice of 1 lemon

1 Tbs maple syrup


  1. Place all ingredients in the blender.
  2. Blend until a smooth consistency is reached.
  3. Set aside to top cupcakes with.

Mixed Berry Ginger, Red Wine Compote

1 pint each: Blueberries, Blackberries & Raspberries

juice of 1 lemon

2 Tbs raw sugar

½ inch of fresh ginger thinly sliced

¼ red wine


  1. Wash the berries and place all ingredients in a saucepan on medium heat.
  2. Stir occasionally and once the berries begin to soften break them up slightly with a wooden spoon.
  3. Continue to reduce the berries until the liquid thickens slightly.
  4. Approximately 20 minutes.

The cupcakes are best when assembled right before eating. I would keep the frosting and berry compote separate and add just prior to eating.

I would love to see your recreations: @sschmuck12


Just breathe, Let it all in

That’s right. Let it all in, fresh air that is (I am primarily talking to you ladies). Our skin is the largest organ that we have and we often disregard that when we layer it with chemicals day in and day out. Each day we run into toxins and different chemicals in the environment, but we also (amazing job if I am not speaking to you in this article!) tend to layer it with chemical filled body washes, shampoos, lotions, perfumes, and MAKE UP.

I want to start off and tell you, YOU are beyond beautiful! And even more so when we can actually see your face hidden behind all the makeup. Now I am not telling you never wear make up again, but for just ONE day a week leave it in the drawer. Allow your skin to breathe, to feel the sunlight on it without anything in the way.

I took two pictures (yes, I took a selfie) to see how I looked different with and without makeup. I don’t wear a whole lot of makeup, but you can definitely tell that the one side looks more defined and a little less tired under the eyes. However, it made me feel more comfortable about going a day without makeup.



Sometimes we tell ourselves these stories for such a long time, that before we know it they seem like the truth. Well my story was thatwithout makeup I didn’t have a chance at looking beautiful. Self-talk can either be your biggest enemy or your best friend. I choose the latter.


You, you, you, you, you, you, you, AND you are B.E.A.UTIFUL!

If you are not comfortable leaving the house yet, stay home and have a you day. Listen to some music, watch a movie, write, craft, whatever makes your heart sing, because well it is a YOU day.

Some tips for beautiful skin:

*Drink a large glass (16+oz) of H2O first thing in the morning with 2 drops of lemon essential oil. This will rehydrate your body and the lemon helps to alkalize your body to help reduce any inflammation.

*GREEN SMOOTHIES! One of my favorite things in the morning, but the fruits and veggies you can get it first thing will help your skin absolutely glow! Here is mine from this morning:

1 C coconut water

1 C filtered water (this prevents your smoothie from being too thick)

1 ½ C spinachImage

1 C cucumber

¼ avocado

1 apple core removed

¼ in ginger

½ C  fresh pineapple

-Blend the water, coconut water, spinach, and pineapple until smooth. Add the rest of the ingredients blend and enjoy! I recommend pouring it into a wine glass or your favorite glass/mug for an added bonus:]

-The spinach is loaded with tons of vitamins and minerals, namely vitamin A,C,E and vitamin K that help the skin tremendously. Its’ high levels of vitamin K and folate help to clear complexion by removing dark circles, bruises, and acne. Spinach is also chock full of antioxidants that fight free radicals, those nasty things that make us age!

-The coconut water is full of electrolytes to help with hydration and is also very good for aiding in good digestion. (Good digestion= good skin)

-Last but not least, the ginger is fabulous for helping reduce inflammation, aiding in digestion, and helping detoxify your liver.

Give it a blend and let me know what you think. I would also love to hear any spins you put on it! Tag @sschmuck12 with your remakes:D

*Sweat once a day! Your pores and muscles will thank you. Exercise has a vast array of health benefits that we can go fully into another time, but it helps boot the toxins out of your body, reduce stress and anxiety, increases restful sleep, increases energy levels, and improve self-confidence!

You are without changing a thing about you already amazing.


Chai tea lattes, homemade creamer & a bonus!

The Super Bowl is infamous for the commercials, their halftime show, and obviously the football. On the contrary its known for probably anything but health conscious snacks. These types of snacks typically leave you feeling tired, bloated, and craving more salty and sweet foods.

Instead of reaching for processed foods that will only leave you craving more of them try one of these!Image

Chai Tea Lattes

1 Chai tea bag

4 oz hot water

4 oz homemade coffee creamer (recipe below)

Take and boil 4 oz of water, and place in a mug. Take the tea bag and steep in the water according to the instructions on your box. (Roughly 4-5 minutes) While the tea steeps gently warm up the creamer on low heat on the stove. Then press the water out of the tea bag (use spoons it will be hot!) so that you get the remaining goodness out of there.  Pour the coffee creamer into the mug and enjoy!

ImageHomemade Coffee Creamer

10 oz coconut or almond milk

3 pitted medjool dates

1 tsp vanilla

1 tbs pure maple syrup

dash of cinnamon to desired taste

Place all ingredients in a blender and blend until the dates have been broken up completely. Pour the creamer over a strainer to get our any “pulp” so that you get a super smooth consistency. Place in an airtight container in the fridge and enjoy for the next 3 days!

And for a bonus…

Coconut Cacao Balls

These could easily be had for dessert or enjoy them whenever you want throughout the day especially if you need a little kick of energy (thank you cacao!).

1 Cup dates

1 Cup desiccated coconutImage

¼ C cacao powder

1 tsp maca powder

½ tbs water


1 tsp vanilla

1 tbs pure maple syrup

Optional toppings: Goji berries, chia seeds, hemp seeds, coconut

In a saucepan lightly toast the coconut until it becomes aromatic. Put all ingredients in a blender or food processor until well combined. Grab a tablespoon of the mixture and roll into balls. Top with preferred toppings and place in an airtight container in the fridge!


Repost your recreations and tag @sschmuck12 on instagram!


My Inspiration

I absolutely love that more and more women nowadays are starting to adopt a different mentality around body image and being beautiful. Growing up I always saw in magazines, it was the women with thigh gaps, a concave stomach, large breasts, and prominent hip bones that were deemed “beautiful”. Now I would just like to add that if this is your body naturally, you are beautiful. However, it is the lengths that girls/women go to, to achieve this look that I do not view as beautiful.

On the other side of things, I can look on Instagram, Facebook, Tumblr, anywhere really and see posts of strong, healthy women who are embracing that fitness and health win out over being emaciated. I absolutely think this is amazing since I find our idea of what beautiful is has become so skewed over the years.

Beauty lies in the uniqueness of each individual both inside and out.

So with that in mind, I propose to you my idea of beautiful and a goal for myself.


This is Vanessa Redgrave at 74. My goal is to be as independent and active for long as I possibly can, while reaching for optimal health.

“Movement is lotion for the joints.” -The words of my lovely Bikram teacher the other morning.



Dairy & Gluten-free Lasagna

About two months ago I went to an acupuncturist to get help with two things: joint pain and GI discomfort. I have been dealing with chronic joint pain for about eight years now, but every now and then I decide to reach out to different experts to see if they may have an Imageanswer to the pain for me. It has gotten to the point that I only feel the pain while I am working out or putting more stress than usual on a certain joint, but I am SO thankful not to feel the pain at rest anymore! The majority of this change has occurred so far from rest (I used to be a competitive gymnast, so when I say rest I mean not intensely working out for 20+ hours per week) and cleaning up my diet to reduce inflammation. I added in lots of herbs like turmeric and ginger on a daily basis, ate lots and lots of greens, whole grains, and stayed away from white flour, sugar, and processed foods as much as possible. However, with all of these changes I made I still felt a good amount of pain in my joints and would get uncomfortably bloated after having a meal. During my visit to the acupuncturist we discovered that I have milk allergy and gluten intolerance. This made a lot of sense to me because I would notice after meals with cheese or gluten I wasn’t feeling too hot. My joints would become stiff, my stomach felt uneasy, and my mood would fluctuate.

I am not a big fan of conventional dairy anyways, so at this time I was eating raw milk products, which my mind felt good about, but my body didn’t quite agree with it. I know it is really easy to eat a certain way because of society, or a certain diet makes sense in your mind that it is the best way to eat for optimal health. The only problem with listening to our minds is sometimes they don’t know what’s best for us. Our minds go by logic, which is great for the majority of things that we must do in life. Then again on the flip side of things, our body is vastly intelligent and you can be sure it will tell us if something is not working for it. I have these friends who go by the name Rawbrahs that always say, “Get out of your mind and into your senses.” This is so true for not only living your life, but what you are putting into your body. Eating should be an intuitive process, not a logical one. Try it out. Allow your body to tell you what it needs and not the other way around. Those cravings we all get are not your body trying to sabotage you, but a cry for something that it’s not getting. Now this does not mean that your body needs a snickers bar though! Cravings need to be decoded at times, which is something I can definitely help you with if you have questions.

Now as far as the no gluten goes I am so thankful to have friends and family who will accommodate my new changes. This is especially true when traveling and I found myself eating out more than I am used to. I am very good at preparing meals that are gluten-free, but still working on being comfortable eating out and knowing all my options. Since I have cut out gluten and dairy, I have noticed my joints are less stiff, that awful bloating feeling is gone, and my mood does not go haywire after a meal! These are all beautiful changes that I have seen in a short time span and can’t wait to see what happens after implementing them for several more months.

Now on to the goodness!

Dairy-free, Gluten-free lasagna

This recipe is really what your heart desires and I just give you the guidelines. You’ll notice I did not give measurements. My reasoning with this is I want you to experiment. See what your body tells you is right, and what balances right for your taste buds. This can be easily vegan as well, just omit the meatballs. Here is what I used.

This requires at least 30 min to overnight prep in order to soak the cashews.

Coconut oil

Portabella mushrooms

Green pepperImage


2 garlic cloves



Mom’s Meatballs

Mom’s pasta sauce (I’d gladly share, but she hasn’t shared with me yet! Just use your favorite pasta sauce)

Salt and Pepper to taste


Roughly 1/8in thick slices of zucchini

Cashew “cheese”

*Recipe was taken from this awesome site, ohsheglows. Since I have never made it before I wanted to follow a pros advice!

Pick a dish size you would like. I used an 8x10in bread pan.

Set the oven to 350°F.

Sauté the onions, garlic, peppers, mushrooms, and any other veggies you would like in a pan with coconut oil, salt & pepper, and any herbs you would like to give your dish flavor.

While the veggies sauté, prepare the cashew cheese according to the instructions from ohsheglows.

Layer the bottom of the pan with a thin coat of sauce. Put a layer of raw zucchini down, sautéed veggies, meat, small amount of sauce, cashew cheese, thin slices of tomato, basil and repeat until your pan is full. Top with sauce to keep the dish from burning/drying out.

Put in the oven until bubbly. Takes approximately 30 minutes depending on your oven.


New Year, New You

This morning at 4:30am I started a journey with my three best friends to the most watched city in the US on December 31st, New ImageYork City. Though our eyes were sleepy, we were more than eager to reach our destination. I mean honestly what better way to ring in the New Year than with your favorite people in the Big Apple. I am currently writing to you all from my best friend’s apartment in the Lower East Side, defrosting from the chilly stroll across the city. I have been to the city before, but not during this time. I have to say there is a definitely a different feel in the brisk air today with the anticipation of the ball drop tonight. The count down to midnight is on and before we know it, the New Year and new resolutions will be here. Have you set yours yet? If not don’t worry because that is not what this post is about!

Could it be that 2014 is finally your year? Every year at this time we are bombarded with the promise of a new year and a blank slate. We all set at least 10 new years resolutions because, lets face it, one’s just not good enough and we love the “go big or go home” frame of thinking. Much to all our aspirations that we set out with and the great year deal membership that we just bought for the gym up the street, it’s week two of the new year and that new you you’ve imagined is looking further and further away. It’s not that we didn’t really want to reach all of our goals, but our lives are still equally as busy as they were in 2013 as they will be when the clock strikes midnight on December 31st. If only that clock was magical and when it struck midnight could build in even just three more hours into each day to allow more time to work on the dreams that you have for yourself. Most of the time we all know what we have to be doing in order to reach our ideal life, but don’t know quite where to start. In most cases we set out to climb Mount Everest without ever setting the small goals in between to reach the “grand finale” goal.

ImagePart of my job as a health coach includes creating awareness about yourself and implementing simple behaviors over time to get you lasting results. In short, we work together to identify the Mount Everest in your life and then find the small steps in between to get you there. The last thing I ever want is to reach a goal and see it slowly fade away because I didn’t create new behaviors that I would continually do for the rest of my life. Or possibly even worse would be to set a goal for myself, but then not plan a map to get there, and inevitably fail in the end leaving me feeling defeated. These are simple things that can be avoided 99.9% of the time when you start with the right approach.

 So since at this time of year you are being overrun with new diets, workout equipment, weight loss “all natural” supplements, the list goes on that all hold the pledge that in 2014 you will be the best you with their help, I’d like to offer something different to you. Instead of rattling off some resolutions off the top of your head, take some time to reflect. Get away from the hustle and bustle of life for a small period of time, at least 20 minutes to an hour. Depending on your geography or personal preference it could include sitting outside in a park, by a fireplace with a hot cup of tea, a coffee shop, or wherever you are able to think and reflect best.

*What do you want? The sky is the limit, but be specific.Image

*If you could achieve this, what would that do for you? Think of the emotions you might feel or how your life would be different when you accomplish this.

*What has gotten in the way of you reaching your goals in the past?

*What are some of your strengths?

*What are some of your weaknesses?

*Where could you use more support in your life?

*At what point in your life did you feel your best? What was going on for you during this time?

*What is something that you have always wanted to do, but made excuses as to why it was never the right time yet?

*What did 2013 teach you?

These are just a couple questions to get your mind thinking. What if instead of the typical new years resolutions, it was to repair a relationship that has gone astray? Maybe it’s to take that trip you’ve always day dreamed of at work, to sing more and louder (I swear my car performance should be nominated for a Grammy), or dance more. New Year’s resolutions in my opinion should be all about adding more joy into your life, because nowadays no matter where you look there are stressors waiting to attack you. Plus it is easy to make excuses to keep working more and more and put off play “just for now.” However, with this mentality it is rare that the playtime actually ever comes.


It is all about balance, not one extreme or the other.

Let this New Year bless you with more health and happiness than you know what to do with!



Fear is a Choice

I have to be honest with you. Lately, I have been allowing fear to take over my life and paralyze me (figuratively speaking of course). I Imagehave found that fear for me presents itself as seemingly important things like: checking my email, updating social media websites, the ever ongoing ‘research’ into something without ever acting upon said research, texting, school work, working out, TV and the list just keeps going. I focus on these rudimentary steps thinking that I am making some form of progress forward. When in fact I am really that hamster running in place on a wheel. I feel like I am doing some serious work, since I am constantly tired, my schedule is always full, and I make excuses of why I am too busy to be hanging out with friends.

What it boils down to is that, I am fearful of truly making progress forward. Why? This could come with massive success that I am not prepared for, or it could just confirm my doubts by being an enormous failure. Regardless either option seems too ‘risky’ or so that evil voice in my mind tells me.

So why am I sharing this all with you?

We all feel fear in some form or fashion. Maybe it is in aspiring career decisions like mine, taking charge of your health, moving out on your own, or asking out the person that has caught your eye. However, today in class my teacher shared this quote with us,

“Fear is not real. It is a product of thoughts you create. Do not misunderstand me. Danger is very real. But fear is a choice.” –Will Smith

 I guess I had just never thought of it like that. Fear is a choice. Yes we may feel it from time to time, but that does not mean that we have to let it paralyze us. It is a fleeting feeling that we can choose to let stay or to tell it to keep moving. Today, I decided to act upon this quote. I was tired of thinking of all the things that I wanted 

to do, but not acting on them due to the infamous ‘what if’ question. I cannot remember the last time I have been this productive and happy with myself for acting on what I want. When you decide to release fear you have the choice of freedom.

You’ll be amazed at the things you can achieve when you aren’t afraid to act. Ever heard the question,


If you never have, or it has just been a while take a few minutes to think about it. My whole point behind this article is for you to recognize where fear presents itself in your life currently. Through doing this you will now have the choice to release it and choose freedom instead. Take a deep breath, release your fears, and now go out and conquer the world!

For it is with you that the world has a chance to be truly magnificent.


What do you mean Christmas only comes once a year?!

Now I don’t mean true Christmas, but rather a small aspect that is associated with Christmas.


Each month I go to the mailbox, and I once again feel like an overly eager child rushing down the stairs to see what surprises lie under the tree for me. Now instead of clothes or brightly painted toys, I get delicious smelling, health elevating little bundles of joy. These are none other than products offered by doTERRA.

This month I got their newest products that were just released at the beginning of October. These included: OnGuard laundry detergent, Juniperberry Essential Oil, Cedarwood Essential Oil, and Reveal facial system. They did release more products than that, which I will mention in upcoming posts where I discuss all the new products in detail.

My favorite thing about doTERRA is feeling completely safe and assured when I use their products. Every time I open up a bottle of essential oil, I can expect the same results every time and that is achieved through their CPTG standard. Certified Pure Therapeutic Grade is something that doTERRA created that goes above and beyond therapeutic grade and even organic (since organic parameters are not the same world wide or even from state to state). The best part about CPTG? It is so safe you can ingest it!

Now if you can’t ingest something is that really something you want to be putting on your skin anyways? No, I didn’t think so.

Not all essential oils can be ingested, which hints at their impurities or fillers that are hiding under the “100% Pure” labeling.

So when making the choice for you, your family, or even your pets health, choose doTERRA and you will never have to worry about what you are putting in to your bodies!

For more information on doTERRA visit me here!