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A delicious, gluten-free Meat Loaf recipe that the whole family will enjoy!


  1. 2 cups finely diced yellow onion (about 1 large onion)
  2. 2 tbsp. ghee
  3. salt and pepper, to taste
  4. 1/2 tsp. dried thyme
  5. 1 tbsp. tomato paste
  6. 1 tbsp. coconut aminos
  7. 2 lbs. ground beef
  8. 2 eggs, beaten
  9. 1/2 cup almond flour

For the sauce:

  1. 1/2 cup tomato sauce
  2. 1 tbsp. tomato paste
  3. 1 tbsp. coconut aminos
  4. 2 cloves garlic, minced
  5. 1 tsp. yellow mustard
  6. 1 tsp. crystals hot sauce
  7. salt and pepper, to taste


  1. Preheat oven to 350 degrees.
  2. Heat ghee in a large skillet over medium heat. Add the diced onion and thyme and saute until tender, about 7 minutes.
  3. Remove from heat and stir in the tomato paste and coconut aminos. Set aside to let cool.
  4. When cool, place ground beef, almond flour, 2 beaten eggs, and plenty of salt and pepper (to taste) in a bowl. Pour the onion mixture on top , and mix lightly with a fork. Don’t mash or the meat loaf will be dense.
  5. Shape the mixture into a rectangular loaf on a sheet pan covered with parchment paper.
  6. In a bowl, combine all of the “for the sauce” ingredients, stir to combine.
  7. Spread the sauce over the top of the meatloaf.
  8. Bake for 1 hour at 350°F, or until a meat thermometer inserted into the center of the meatloaf reads 155°F. Remove from oven and let sit for 10 minutes before slicing.
  9. Make thick slices to serve.
  10. Enjoy!

Meal prepping, if done properly, is quick, cheap, and easy. Here is a few meal prep ideas that will save you time, money and provide you with healthy food that’s ready to go whenever you open the fridge. When we have healthy snacks and meals readily available, that’s what you will eat. Make eating healthy a breeze!

Wash and prep your fruits and vegetables right away!

  • Wash and prep your fruit and vegetable as soon as you get it home and store in air tight containers the way you would eat it or as a fruit salad that’s portable and ready to go for the rest of the week. If buying fruits and veggies in bulk doesn’t work for you, buy frozen or pre-cut portions!

Roast or Cook 3 or 4 Veggies at the same time!

  • Each week roast sweet potatoes and broccoli in your oven at 375 degrees for 40 minutes on a large cookie sheet or until they can easily be pierced with a fork. Throw in a 3rd veggie like brussels sprouts, carrots, green beens, asparagus, cauliflower or zucchini. You will have three side dishes or salad ingredients for the week done!

Grill or Bake 3 meats all at once!

  • Season chicken, steak or fish with 3 different flavors such as Cajun, Asian or BBQ seasoning  and separate with aluminum foil when cooking. You can add the meat to salads or have ready to go for dinner on busy nights. Sometimes I will crock pot a meat while I  grill several chicken breasts all seasoned differently. Cooking meat ahead of time in bulk like this is so easy and it’s so convenient to have lean meat for bowls, salads, or a meal ready to go.

Portion out your favorite healthy snacks each week!

  • Pre package serving size portions of nuts, fruit, protein balls or whatever your favorite snacks are into small baggies or air tight containers. This little bit of prep work will get you set for the week and help you avoid a hangry decision to hit the drive-thru out of desperation!

Hard boiled eggs

  • Hard boiled eggs- one of the best go-to healthy snacks! A hard boiled egg has only 77 calories and is filled with 9 essential amino acids along with 6 grams of protein. This portable protein is one of the most nutritious snacks on-the-go you can choose!

Eating healthy does not have to be overwhelming. Hopefully these easy meal prep tips will you prep smarter not harder. Planning your weekly meals and prepping a few things ahead of time will save you tons of time and energy. Here is to healthy delicious meals without excuses!


Do this workout anywhere using your body weight!

45 seconds on / 15 off for 5 ROUNDS!

  • Inch worm push ups
  • In/Out plyo squats
  • Plank should taps
  • High knee sprinters
  • V-ups
  • Burpees
  • Plank hold


We are so grateful to have a great tribe supporting us and loving us well. We partnered with the North Augusta Chamber, our family, closest friends, and our wonderful members and had our “Official Ribbon Cutting” ceremony on Thursday, August 3rd 2019. What a special time it was to meet key leaders in the community and some of our neighbors. We could not thank everyone enough for your support and encouragement as we opened Endurance Fitness and began to change the fitness community around us! Thank you for celebrating with us… the best is yet to come!

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Start your free
14 day trial today.

“Eat whole foods instead of processed foods whenever possible” …is a popular term you hear amongst those with the slightest bit of interest in nutrition.

Clients, friends and family often ask me a diet I can recommend, or they want my opinion of the latest diets out there. If you know me, you know that I don’t believe in fads that promote rapid weight loss. I have always recommended whole foods that are nutritionally balanced.

What is a “whole food” exactly? And what do you mean by “processed” foods?

A PROCESSED FOOD is a food that has been removed from its natural state as a result of a chemical, biological or mechanical manipulation to change or preserve it. Some foods are processed to make it easier for storage or slow down spoilage with additives and preservatives. Processing food diminishes the nutritional value. They are usually high in sugar, fat, salt, and have very little fiber, vitamins and minerals. People who consume more ultra-processed foods have greater risks of obesity, high blood pressure, diabetes, and cancer. The convenience of processed foods is costing us our health!

Some examples of processed foods: potato chips, pastries, candy, soft drinks, processed meats, white bread, margarine, packaged soups, hotdogs, canned beans and sugary cereals to name a few!

Components to avoid in processed foods: artificial coloring, trans fat, artificial sweeteners, high-fructose corn syrup, sodium nitrate or any foods in a box, can or package.

WHOLE FOODS are foods that are in their natural state, have not been altered and are unprocessed. These foods have not been genetically modified (GMO-free) and are unrefined. Whole foods are loaded with important nutrients, low in sugar, heart healthy, good for your skin, high in healthy fats, contains antioxidants, and good for your gut!

Some examples of whole foods: fresh fruits and vegetables (asparagus, broccoli, spinach, brussel sprouts, berries, apples, etc.), beans or legumes, omega 3 foods, nuts, seeds, free range chicken, grass fed beef or wild fish to name a few.

Tips to eating whole foods over processed foods?

  • Don’t let yourself think you can’t eat clean because you are too busy!
  • Be care with prepared and ‘ready-to-eat’ goods.
  • Look for added sugars and avoid the refined carbohydrates.
  • Shop around the perimeter of the grocery store and check out the natural food aisle.

You are what you eat!

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Start your free
14 day trial today.


You are in your current situation because you have decided to be there. We all make individual choices and decisions that have gotten us to our current place in life. If you want to go somewhere else or be someone else, its up to you to make those choices today that will get you there tomorrow.

If you want your life to change, you have to change the quality of your thinking. Your thoughts are a direct reflection of where you are.

The starting point to our dreams are always the same. 10 years ago I wrote out several dreams that I wanted to achieve in a journal that I still have to this day.

  • to get married
  • to have kids
  • to open my own gym

My husband, Cliff, and I have been married for over 7 years. We have 3 beautiful children- Elijah, Emersyn and Sanders. I have been a personal trainer since 2006 and have worked in a variety of different places doing a combination of personal training and group fitness classes. Some of my clients to this day have become friends and some even like family.

Personal training and fitness is much more than the physical appearance. Often times our emotional state has altered our physical state and as a trainer, you have to get personal with individuals to truly find the root of the problem. And I love to love on them where I find them. I’m a firm believer that being “healthy” is not just physically, but emotionally, mentally, and spiritually.

After many years of walking clients through transformation and being confident in my ability, I knew it was time to pursue my dream. A place of my own where any individual could walk in our doors and feel loved and cherished for where they are in their journey. A sense of security that they are safe and we can be trusted to help them reach goals. A place where the presence of grace would overwhelm them. I want them to experience a sense of security in our Creator rather than social media and comparison. I want a staff that exudes kindness and would build relationships like family for accountability. But most important, for our clients to find purpose in this life they lead.

I honestly feel like God has out done himself. Dreaming isn’t easy and the journey is not smooth, but we serve a Creator that is full of grace and has created us for purpose. In the midst of the chaos and details of pursuing the gym, I woke up one morning from a literal dream… and clear as day Endurance Fitness was born. Through the tears, the hurt, the guilt, the disappointments, and the many times I was told I could never do it, God’s plan was worth it. It’s my purpose. This is my vessel for His kingdom.

Endurance: “the fact or power of enduring an unpleasant or difficult process or situation without giving way. A state of surviving; remaining alive. The power to withstand hardship or stress.”

Hebrews 12 says to throw off everything that hinders us and let us run with ENDURANCE the race that is marked out for us [our purpose], fixing our eyes on Jesus [pursuing Him].

What purpose were you created for? Push the lies aside, confront your insecurity, and wait on the Lord to speak to you and when He does- MOVE! You must be intentional on growth and your dreams! Everything worth while is uphill. So don’t let the hard things throw you off and make the best use of today!

MOVE- and we will see you at Endurance!