Generated by All in One SEO v4.9.9, this is an llms.txt file, used by LLMs to index the site. # Aubrey Worek ## Sitemaps - [XML Sitemap](https://www.aubreyworek.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [blogs](https://www.aubreyworek.com/blogs/) - [Shamrock Shake vs. Peppermint Patty Shake!](https://www.aubreyworek.com/shamrock-shake-vs-peppermint-patty-shake/) - Try these satisfying shake recipes to help you resist the urge to go thru the drive-thru this season! Waaaaay better than what that red-haired clown chillin' under the golden arches will sell ya. Which one do you prefer and did they "do the trick"? Please leave a comment below! The Shamrock Shake 2 scoops IsaLean® Shake - [A Message to My Son...](https://www.aubreyworek.com/a-message-to-my-son/) - I became inspired to write a letter to my son after my sister-in-law wrote a blog addressed to her daughter. Her message was so heartfelt and touching that when I read it I thought, "I want to do this when my son is born." So here it goes... Dear Roman, Today your are 5 weeks - [The Adversary - Why You Should Love Everyone, Even the Assholes](https://www.aubreyworek.com/the-adversary-a-life-experience-you-did-not-know/) - I dance nearly everyday. Dancing is my medicine...my therapy...my joy. It has been etched into my soul perhaps from past lives. Fact is, I know that I need it in order to function. Since I was a little girl I remember listening to a record called, "Tina the Ballerina" and would pretend I was this - [Bomb A$$ Chocolate Chip Cookies ~ almost guilt-free!](https://www.aubreyworek.com/bomb-chocolate-chip-cookies-almost-guilt-free/) - Take your classic chocolate chip cookie recipe and hack it with simple replacements that allow you to have your treats, eat them too, and still feel and look like YOU. I love this recipe because it tastes even better with the healthy swaps. But I'll let you be the judge. Recipe Summary Prep: 20 mins - [Banana Berry Smoothie Bowl](https://www.aubreyworek.com/banana-berry-smoothie-bowl/) - Enjoy this sweet, satisfying snack by Andi Martin-Wagner! Ingredients: 1/3c unsweetened vanilla almond milk 1/3c raspberries 1/2 cup Greek yogurt 1 packet Stevia 1 scoop vanilla whey protein 1/2 banana sliced, 1 teaspoon chia seeds 1 teaspoon pumpkin seeds Blend raspberries and almond milk in blender then pour into a bowl. Mix in Greek yogurt, - [Egg Roll in a Bowl](https://www.aubreyworek.com/egg-roll-in-a-bowl/) - Courtesy of Seersuckerandsaddles.com Ingredients: Sesame oil 1 lb ground turkey 1 bag coleslaw mix 1 T rice wine vinegar ¼ c soy sauce 1 T Sriracha Sriracha ranch dressing Sesame seeds Directions: Brown meat in sesame oil, about 8-10 minutes In a separate skillet, heat sesame oil and sauté coleslaw mix until tender, about 5 - [Italian Chicken Meatballs](https://www.aubreyworek.com/italian-chicken-meatballs/) - Option to swap chicken with grass-fed/grass-finished beef or all-natural turkey 1 lb lean ground chicken (no skin) 1 egg chopped scallions Italian seasonings Salt and pepper to taste 1/4c panko breadcrumbs Directions: Mix well, and place in a sprayed muffin pan (small sized muffins). Place on a bed of Zoodles and your favorite sauce! Bake - [Salsa Chicken for the Entire Family!](https://www.aubreyworek.com/salsa-chicken-for-the-entire-family/) - This is a great family recipe, because everyone can customize it to his or her own liking. Use it for tacos, burritos, a sandwich, or as a salad topper. And the best part, leftovers are amazing! Ingredients: 1 Jar of organic, medium-heat salsa 1 Package of taco seasoning 3-4 anti-biotic-free chicken breasts, cut in halves - [Simple and Healthy Shepherd's Pie ~ with Mashed Cauliflower](https://www.aubreyworek.com/simple-and-healthy-shepherds-pie-with-mashed-cauliflower/) - Ingredients: Use prepared, mashed cauliflower from the frozen food section 1lb ground grass-fed/grass-finished beef or wild, ground turkey 1/2-1 cup chopped onions 2 cloves garlic, chopped 1 bag frozen veggies (carrots, green beans, peas, corn) 1 cup chicken broth 1 T tomato paste 1 T flour 1/2 t salt 1/4 t pepper 1 t dried - [Slow Cooker Shredded Buffalo Chicken](https://www.aubreyworek.com/slow-cooker-shredded-buffalo-chicken/) - Ingredients: 3-4 organic chicken breasts 1 bottle of Organic Buffalo Sauce 1 envelope of organic Ranch seasoning Directions: Cook on high in crock pot for 4 hours, then shred with 2 forks. Recipe provided by Andi Martin-Wagner - [Taco Soup ~ another family pleaser!](https://www.aubreyworek.com/taco-soup-another-family-pleaser/) - Ingredients: 1 lb grass-fed/grass-finished ground beef 2 cans chopped tomatoes or chop them fresh, organic 1 can Rotel 1 can organic black beans (drained and rinsed) 1 can non-gmo corn (drained) *Option to use chopped carrots/celery in place of corn 1 package organic taco seasoning 1 package organic ranch mix Directions: Brown ground beef in - [Coconut Curry Tofu Stew ~ Easy!](https://www.aubreyworek.com/coconut-curry-tofu-stew-easy/) - Perfect for when you do not feel like washing or prepping your veggies! Ingredients: 1 container of NON-GMO Tofu (dice it up in small, bite-sized pieces) 2 cans organic, whole coconut milk 1 Bag of frozen, organic broccoli 1 Bag of frozen, organic cauliflower rice 1 Bag of frozen, organic cut carrots 1 Bag frozen, - [Sober-ish](https://www.aubreyworek.com/sober-ish/) - As featured in the CITY SCENE Say ciao to “Dry January” and #NEXT to extreme New Years’ resolutions. There's a growing movement quietly gaining momentum—one that embraces the concept of being 'Soberish.' It's not about black-and-white sobriety, but rather finding a delicate balance in a society that constantly tempts us with excess. If you’re seeking - [Roman's Breakfast Pizza (super-low carb)](https://www.aubreyworek.com/romans-breakfast-pizza-super-low-carb/) - Roman's Breakfast Pizza! Created by a 5-year-old, delish enough for all ages. Ingredients: 4 whole, pasture-raised eggs 4 oz egg whites 3 T organic marinara sauce (can swap with pesto) 1/4 cup chopped white or red onions 1 heaping spoonful of coconut flour (used to thicken) 1 dash of organic garlic powder 1 pinch of - [Fueling Your Body Right: Smart Food Prep & Must-Have Recommendations](https://www.aubreyworek.com/fueling-your-body-right-smart-food-prep-must-have-recommendations/) - Eating healthy doesn’t have to be time-consuming or overwhelming! With the right strategies and products, you can make nourishing choices that support your fitness and lifestyle goals—without spending hours in the kitchen. Smart Food Prep: A New Approach Forget spending an entire Sunday meal prepping! The healthiest (and most sustainable) way to approach food prep - [Eat, Train, Travel: Your Guide to Staying Fit & Satisfied on the Road](https://www.aubreyworek.com/eat-train-travel-your-guide-to-staying-fit-satisfied-on-the-road/) - Traveling doesn’t have to mean derailing your fitness and nutrition goals! Whether you’re road-tripping, flying to a competition, or just sneaking away for a well-deserved vacation, you can still stay on track while enjoying the local food scene. Pack Like a Pro: Travel-Friendly Foods & Biohacks One of the most common questions I get is: - [Cycle Syncing - How to Easily Eat and Train Based on Your Menstrual Cycle](https://www.aubreyworek.com/cycle-syncing-how-to-easily-eat-and-train-based-on-your-menstrual-cycle/) - Ladies, let’s be real—our hormones are running the show, whether we like it or not. One day, we’re feeling like Superwoman, crushing our workouts and moving thru our day like a total boss. A week later, we’re debating if lifting the TV remote is an acceptable form of exercise. But what if I told you - ["The Perfect 10!" Recipe Book](https://www.aubreyworek.com/the-perfect-10-recipe-book/) - Breakfast: Breakfast: The Liver Rescue Smoothie (from "Cleanse to Heal." By Anthony William AKA: Medical Medium) Ingredients (makes 1 serving) 1 organic banana 1 cup WILD, frozen blueberries 1 Tablespoon of organic Dragon Fruit powder (can be found on Amazon. AKA: Pitaya) 1/2 cup to 1 cup coconut water or Purified water *Note: DO NOT - [Aubrey's Tropical Guacamole](https://www.aubreyworek.com/aubreys-tropical-guacamole/) - I created this super-satisfying and crowd-pleasing recipe after visiting one of my favorite restaurants and getting inspired (Mad Mex, yaaasss). Take this dish to your next party and pair it with sliced cucumbers, blue corn chips, or plop it on top of ahi tuna. Enjoy with your favorite tequila and have a blast. Ingredients (all - [The Best Balls Ever!](https://www.aubreyworek.com/best-balls-ever/) - This is a classic, no-bake recipe that will make you happy when the afternoon slump hits - plus it's a kid-pleaser! This recipe makes A LOT. I recommend freezing a bunch and portion sizing out 1-2 balls to eat as a treat. Ingredients; 1 cup organic Nut or Sun Butter (look for ones that are - [My Nemesis](https://www.aubreyworek.com/my-nemesis/) - I have used the word nemesis to describe either a person in my life who has challenged me intensely or a particular physical skill that I cannot yet conquer. Each year I seem to come across a new nemesis-person. Sometimes my nemesis has been myself. My nemesis is always someone who makes me feel uncomfortable - [8 Booty Building Recipes ~ Quick & Delicious!](https://www.aubreyworek.com/8-booty-building-recipes-quick-delicious/) - Variety is the spice of life and it pairs well when fueling your fitness needs as a part of your Booty Builder 45-Day Challenge! Scroll down to choose from any of the following meals created by our Registered Dietician, Kelli Curtiss! Stuffed Acorn Squash ¼ lb Ground Turkey ½ acorn squash ½-1c Kale, chopped 1 - [Guilt-free cinnamon & sugar pretzel dip!](https://www.aubreyworek.com/guilt-free-cinnamon-sugar-pretzel-dip/) - This 3 ingredient sweet-tooth fixer was a happy accident I made up that you MUST try! Ingredients: 1. Organic Avocado 2. Monkfruit Sweetener 3. Organic Cinnamon Directions: Mash-up a very ripe avocado and season it to your taste with cinnamon and Monkfruit. Dip these Butternut Squash Pretzels into your mix and ENJOY! I love it - [Snazzy-pizzazzy ~ Spinach and Sweet Potato Hash!](https://www.aubreyworek.com/snazzy-pizzazzy-spinach-and-sweet-potato-hash/) - This dish is just sizzles and is versatile. Use it as side dish or throw an egg on top for breakfast. Super simple, quick and only 5 ingredients! Who doesn’t love that?! Ingredients: 2 organic medium sweet potatoes, shredded 2 Shallots, Sliced 6 gloves garlic, sliced 2-3 cups organic spinach, chopped 1 TBSP Avocado oil - [Super YUMMY Sweet Potato Crusted Quiche](https://www.aubreyworek.com/super-yummy-sweet-potato-crusted-quiche/) - 1 medium organic sweet potato 6 cage free organic eggs 1 medium organic bell pepper 1 small organic purple onion 1T Breakfast Seasoning (I used Primal Palate, but cumin and paprika would suffice) Himalayan pink salt and pepper to taste Oil for greasing Preheat oven to 375. Wash your potatoes and slice very thin, chop - [Tasty Tuna Steak Lettuce Wrap](https://www.aubreyworek.com/tasty-tuna-steak-lettuce-wrap/) - Try this easy, light and refreshing meal for lunch or dinner! Not a lot of prep and only a few ingredients makes for a winning combination. Ingredients: 2 wild caught Tuna steaks Organic Romaine lettuce 1 organic tomato 1 organic avocado 1/4c Organic full fat sour cream Hot sauce to taste Himalayan pink salt and - [Crazy-Good Cabbage Casserole!](https://www.aubreyworek.com/crazy-good-cabbage-casserole/) - This recipe is quick, easy and a one-pot wonder that even your kids will enjoy! Ingredients: 2 lb ground grass fed beef or Organic ground turkey 1 large organic onion, diced 6 organic garlic cloves, chopped 28oz canned diced organic tomatoes 1t turmeric 1T garlic powder 1T onion powder 2 tsp thyme Himalayan pink salt - [Whatever You Got - Chili in a Pot!](https://www.aubreyworek.com/whatever-got-chili-pot/) - Cozy-up with this super-simple recipe that is healthy, tasty, and makes for great use of leftovers! Ingredients: 1lb grass fed ground beef (local if you can) 1 cup Navy beans (I prefer to soak my own dry beans) 1 can organic diced tomatoes, undrained 1 cup Organic Celery sliced 1 medium Organic Onion diced 1 - [Philly Steak Egg Bake!](https://www.aubreyworek.com/philly-steak-egg-bake/) - Try this easy recipe that uses your leftovers! Eggs and veggies are a staple in our breakfast. Ingredients: 1c left over steak, diced (grass-fed/grass-finished recommended) 1c organic spinach (tear it up) ½ organic bell pepper of your choice, diced ½ organic red onion, diced 6 whole organic eggs 1T Organic Heavy Cream Pink Salt and - [A Client Testimonial - by Marcy Paul](https://www.aubreyworek.com/client-testimonial-marcy-paul/) - In March 2020 I received the great honor of being nominated for the YWCA Health and Fitness Award. I actually WON the award thanks to the heart-felt testimonial given here by a yoga participant of mine - Marcy Paul. I'd like to THANK her from the bottom of my heart for sharing her experience. This - [Post-Show Problems and 9 ways to Solve Them](https://www.aubreyworek.com/post-show-problems-9-ways-solve/) - Let’s take a look inside the mind of a fitness competitor the day after the fun is done. And speaking from experience it can be anything but healthy. So, you’ve decided to enter a competitive Fitness Show (let’s use “Fitness” as an umbrella word for the Bikini, Figure, Fitness, Bodybuilding, or Physique categories). Congratulations! If - [The Tastiest Tzatziki Sauce!](https://www.aubreyworek.com/tastiest-tzatziki-sauce/) - Simple, healthy, and refreshing...for those of us who still incorporate dairy into our lives. • 3 cups full-fat, organic Greek yogurt • 1 lemon or lime (about 3 T) • 1 fresh garlic clove (minced) • 1 tbsp fresh, organic dill (finely chopped, can substitute mint leaves for a slightly different version) • 1 tbsp - [Keto Sunbutter Muffins (tastes like PB&J!)](https://www.aubreyworek.com/keto-sunbutter-muffins-tastes-like-pbj/) - This recipe is unbelievable. You MUST try these! Makes a bakers dozen. *5 net carbs Ingredients: 🔸 1 small jar (2 cups) non-GMO Sunbutter (make from sunflower seeds) 🔹 2 organic eggs 🔸 1 cup unsweetened milk of your choice 🔹 4 tablespoons Monk fruit sweetener 🔸 1 teaspoon vanilla extract 🔹 1 - [Guilt-Free Chocolate Protein Crepe!](https://www.aubreyworek.com/guilt-free-chocolate-protein-crepe/) - Enjoy this chocolate crepe morning, noon, or night! I conjured this up a few years ago trying to satisfy my sweet tooth when dieting for a fitness show. I fell in love with it and hope you do too. There are so many variations on this, depending on your own personal taste as well as - [The Day My Husband Got Hit By a Train](https://www.aubreyworek.com/day-husband-got-hit-train/) - Wanna know how to become a YouTube sensation? Get hit by a train and live to tell about it. It seems like a foggy memory. Almost like a dream. On April 25th, 2008 at approximately 6:30 p.m. on a dim and rainy Friday evening, the man who would 3 years later become my husband got - [The gift of sight...it’s good, right?](https://www.aubreyworek.com/the-gift-of-sight-its-good-right/) - Do you feel SIGHT is truly a gift? And if you believe love is blind then how do we start blindly loving ourselves? Most of us have not been taught how to blindly love ourselves. We are conditioned to do this to others...but what about you? What about me? Do you love yourself as yourself? - [Goal Setting When SMART Doesn't Cut It!](https://www.aubreyworek.com/goal-setting-when-smart-doesnt-cut-it/) - When I have a new client enroll in one of my online transformation programs, one of the first things I ask them to do is to clearly define their goals. Each tier of my program lasts 6-weeks, so making a goal SMART is quite necessary ~ Specific, Measurable, Achievable, Realistic, Timed. This is goal setting - [Sweet Green 'n Salty Monk Nuts](https://www.aubreyworek.com/sweet-green-n-salty-monk-nuts/) - Ok, any better ideas for a name to these? Post in the comments below. Buhht, you gonna love 'em. I'd like to consider this a guilt-free delight that is fun for everyone without a nut allergy, but eating just a serving at one sitting is tough. I recommend making these and sharing ASAP. They are - [Transform Your Gains with Tempo Training](https://www.aubreyworek.com/transformyourgainswithtempo/) - Have you tried incorporating tempo into your workouts yet? If not, you're missing out on one of the most effective ways to boost your lean muscle mass! Tempo training isn’t just for seasoned athletes—it’s a game-changer for anyone looking to maximize their results and redefine their fitness routine. Tempo training varies based on the type - [Pass the Salt?!](https://www.aubreyworek.com/pass-the-salt/) - For years we’ve been told that salt is bad for us and we should avoid it at all costs. While this is true of large amounts of salt, it is actually a beneficial piece of our diet when enjoyed in moderation. In fact, naturally harvested salt, such as sea salt or pink Himalayan salt, has - [Happy Chocolate Milk (zero sugar! kids will love)](https://www.aubreyworek.com/happy-chocolate-milk-zero-sugz/) - Ok, I know...I need to post a non-chocolate recipe. I swear SOON I will because I need to satisfy my salty/crunchy/munchie clients. But for now, it's all about the CHOCOLATE. Muuaaahhahaha. Try this super simple recipe hack on your kids or on an adult who LOVES chocolate milk as much as I do. As I - [Salted Caramel Chocolate Coffee BITES!](https://www.aubreyworek.com/salted-caramel-chocolate-coffee-bites/) - I'm back in the kitchen - determined to find a way to satisfy my chocolate obsession and NOT blow my competition diet. Now, this recipe is great for fitness competitors AND ideal for health-conscious eaters who want to have their chocolate and eat it guilt-free too! Ingredients: 2 cups of your favorite organic coffee - - [How to drink 1/2 gallon of H20 per day - the healthy way!](https://www.aubreyworek.com/how-2-easily-get-to-a-gallon-of-h20-a-day/) - Once-upon-a-time I drank very little water. In fact, I remember as a teenager drinking zero water and only drinking milk or Pepsi! Whaaat and why?! It was because I did not have a strategy, habit, OR a real reason to consume a certain number of ounces per day. I had no "WHY." Along the various - [ELECTRIC PUNCH ~ Homemade Electrolyte Drink](https://www.aubreyworek.com/electric-punch/) - Have you ever felt sluggish during a workout, struggled with muscle cramps, or noticed your performance plateauing? Your body might be crying out for electrolytes—those tiny, powerhouse minerals that keep everything running smoothly. Let’s dive into why electrolyte drinks should be a staple in your fitness routine and how they can supercharge your workouts. What - [Avocado Pudding - 3 ingredients, 3 minutes](https://www.aubreyworek.com/avocado-pudding-3-ingredients-3-minutes/) - Apparently I like things in 3's. I coach this way, instruct this way - this the number I seem to focus on in order to keep things simple in order to succeed. My version of an avocado pudding has - you guessed it - 3 ingredients...and probably will take you 3 minutes max to make. - [Coco-Loco Coconut Milk Pops!](https://www.aubreyworek.com/coco-loco-coconut-milk-pops/) - Essentially you just need THREE little ingredients to get yo CHOCOLATE fix! The sky is the limit with these puppies. Add nuts, nibs, fresh coconut flakes, dark chocolate chips, your fave nut butter, espresso, or good-quality protein powder to spice it up. These are undeniably satisfying as the fat content is high and low sugar - [Transformations are for everyone - with Candice Hill-Anderson](https://www.aubreyworek.com/transformations-are-for-everyone-with-candice-hill-anderson/) - Is this you? It's Monday morning, the start of a new week - a NEW YOU. This is THE moment when you start fresh. No more "bad" food...never gonna drink alcohol again...gonna wake up before the sun rises to get to the gym...and YES, drink a gallon of water a day. Because you're SICK of - [Bikini Pro in First Show! {featured client, Christine Yoder}](https://www.aubreyworek.com/bikini-pro-featured-client-christine-yoder/) - It has been my pleasure coaching people who have the right attitude. What IS that attitude you may ask? Of course it's positive but it comes from a place of trust, focus, patience, and self-respect. I have coached so many of theses types of people (and if you are one of them, THANK YOU for - [Turning failure into fire. Diary of a Fit Postpartum Chick](https://www.aubreyworek.com/turning-failure-into-fire-diary-of-a-fit-postpartum-chick/) - This is me - at my worst moment on my best day. I've been wanting to get these thoughts out of my head for months. My son is approaching 9 months old and every day he is literally a new person. I look at him and wonder, "Who the heck are you? Are you really - [3 Ingredient Guilt-free Chocolate Latte...YUMMY!](https://www.aubreyworek.com/3-ingredient-guilt-free-chocolate-latte-yummy/) - Looking for a hot or cold pick-me-up? This is a caffeine-free drink that just lifts your mood and is 100% good for you. Give it a try and let me know if you love this as much as I do! Ingredients: 1 Tablespoon Dark coco powder 1 Scoop of Isagreens by Isagenix (if you don't - [3 Simple Steps to Food Prep when you, "Ain't got time for that!"](https://www.aubreyworek.com/3-simple-steps-to-food-prep-when-you-aint-got-time-for-that/) - Do you struggle with sticking to your healthy lifestyle because your life is as crazy-busy as mine? Or maybe you've thought about getting a membership to one of those fancy food prep companies that are absolutely awesome but just not fitting into your budget? Perhaps you are really like me and have the best intentions - [Metabolism Boosting Mocktail](https://www.aubreyworek.com/metabolism-booster-cocktail/) - Try this drink to help your liver flush out toxins so you can better metabolize fat! Makes approximately 2 servings. Did you know that the liver is the second largest organ of the body!? Our skin is the first. So be mindful what you put on your skin and in your body. 2 cups of - [Diary of a Fit Pregnant Chick: The Birth Story of My Nearly 10-pound Bundle of Joy](https://www.aubreyworek.com/diary-of-a-fit-pregnant-chick-the-birth-story-of-my-nearly-10-pound-bundle-of-joy/) - It has been 7 days since giving birth to my son. He made his grand entrance into this world on Monday, November 14th at 2:58 p.m. Weighing in at 9 pounds and 15 ounces, 22 inches long, and boasting a 37 cm head circumference! All measurements were in the 95th percentile or greater for his age - [Diary of a Fit Pregnant Chick: "The Waiting Game." Surviving the 3rd Trimester.](https://www.aubreyworek.com/diary-of-a-fit-pregnant-chick-surviving-the-3rd-trimester/) - I’ve been wanting to write this blog for what has seemed like an eternity. I wish I would have written this earlier in my 3rd trimester when I felt like a rock star, but hey, better late than never. Now there's probably going to be things I have forgotten to include (yes, "pregnant brain" is legit) - [Thin Mint Protein Cookies!](https://www.aubreyworek.com/thin-mint-protein-cookies/) - Here's my healthy attempt at satisfying my craving for Thin Mint Cookies! Very easy to make...let me know what you think! Hope you enjoy them! Ingredients: 1/2 cup melted coconut oil 1/4 cup organic milk (of your choice) 1 teaspoon Vanilla Extract 1 teaspoon baking powder 1/2 teaspoon of sea salt 2 1/2 cups of - [Mint Chocolate Protein Pancakes!](https://www.aubreyworek.com/mint-chocolate-protein-pancakes/) - Ok, you be the judge, but I think I have figured out the missing ingredient in my protein pancakes that will make non-health nuts believe they're eating real pancakes vs. our healthy trickery versions. Below are the ingredients I recommend for maximum satisfaction & health benefits. The list is void of artificial ingredients/gmo's/hormones. Feel free to - [6 Steps to Set Yourself Apart from the Fitness Pack](https://www.aubreyworek.com/6-steps-to-set-yourself-apart-from-the-fitness-pack-as-featured-in-nasm-magazine/) - In a world full of eye-catching, flashy, and often times over-the-top fitness professionals, how does one break out of the pack to gain a following in order to make a living in the fitness field? Start by following these 6 steps to establish your own personal niche and build your fitness community! Whether you are - [Make Your Own Pumpkin Spice Latte!](https://www.aubreyworek.com/make-your-own-pumpkin-spice-latte/) - Whether you want to save a fortune from going to you-know-where (eh hem, a "small" runs you about $4.25 per visit) OR you want to avoid consuming a cupful of pesticides from conventional coffee, OR perhaps you want to avoid drinking 40 grams of refined sugar everyday - this PSL recipe is for YOU! Give it a shot - [Pumpkin Protein Party Puddin'!](https://www.aubreyworek.com/pumpkin-protein-party-puddin/) - This has gotta be the EASIEST thing you'll ever make! It will be a crowd and kid-pleasing treat too. I have taken this to parties as a festive, Fall dip and brought along organic apple slices and graham crackers - YUM! Also, I have made this as a mid-afternoon snack/ dessert (guilt-free, HELLO) and I - [Diary of a Fit Pregnant Chick, Part 2: Are Cravings for REAL?!](https://www.aubreyworek.com/diary-of-a-fit-pregnant-chick-part-2-are-cravings-for-real/) - Among all the questions I have been asked about being pregnant, one that I am certain all moms out there have discussed is, "Do you have any cravings?" There is little scientific evidence to validate whether pregnancy cravings are "real" but they are what you make of them in my opinion. Some doctors suggest we - [Diary of a Fit Pregnant Chick: Surviving the 1st trimester!](https://www.aubreyworek.com/diary-of-a-fit-pregnant-chick-surviving-the-1st-trimester/) - To all the women reading this who have had children, are currently pregnant, and who want to have children, I send my utmost love and respect to you! Life is a blessing and please know that before you proceed to reading this, I am writing this from a place of personal experience and am beyond - [The Art of Designing a Perfect “Cheat Meal”](https://www.aubreyworek.com/the-art-of-designing-a-perfect-cheat-meal/) - By Aubrey Worek B.S. Exercise Science C-EP ACSM Nutrition Specialist – AASDN I want you to say the word “CHEAT” out loud. Say it. CHEAT! How do you feel after you say this word? What things do you associate with this word? When we actively CHEAT, we know we are doing something dishonest or something - [Easy to make Peanut Butter Cups!](https://www.aubreyworek.com/no-fuss-no-guilt-peanut-butter-cups/) - Say "bye-bye" to Reese's PB cups and HELLO to Protein Cups! You gotta try these - they're an orgasmic way to get in your healthy fats for the day! Melt 1/2 cup coconut oil and 2 heaping tablespoons of your favorite natural nut butter in a glass measuring cup Mix in 1 scoop of Isagenix Isalean Chocolate shake (or - [Frosty Yogurt Delight Bites!](https://www.aubreyworek.com/frosty-yogurt-delight-bites/) - Less addictive than my healthy "Reese's" cups I discovered...but try these frozen yogurt bites and let me know what you think. SUPER easy to make and a great post-workout treat. 1 cup organic Greek yogurt (non-fat has about 130 calories per cup) 1T raw honey (64 calories) 1/2 scoop of your favorite shake - mine - [Smoke & Mirrors: The age of extreme filters](https://www.aubreyworek.com/smoke-mirrors-the-age-of-extreme-filters/) - Ok, I'm gonna put this out there - how many different filters do you try before you post a pic of yourself? Or, how many selfies do you take till you get "the perfect one"? Have you ever had a professional photo shoot before? Even a basic one with a professional photographer for your holiday - [Easy, Freezy Coconut No-Bake Cookies](https://www.aubreyworek.com/easy-freezy-coconut-no-bake-cookies/) - Here's my little spin-off to Coconut Bombs. Get in your good fat and satisfy your sweet tooth without the guilt! Have one of these treats after dinner and wake up feeling refreshed (eating healthy fats at night makes for good bowel movements in the morning!). Ingredients: Organic Coconut Oil Organic Coconut Flour (I’m sure you - [The Easiest Vegan Pudding - Ever!](https://www.aubreyworek.com/the-easiest-vegan-pudding-ever/) - Ok, if you are at all like me, you LOVE good, healthy food - and it is even better when it requires little time and effort to make! #feedmefast I came up with this idea because I was inspired by a chocolate and avocado pudding I made recently - and I was out of ## Pages - [Home](https://www.aubreyworek.com/) - Fall in Love with Who You See in the Mirror Helping busy, career-driven women transform their bodies, mindset, and confidence—without guilt or giving up their favorite foods. Download Free Guide: The Perfect 10 Explore Coaching LET'S CONNECT X-twitter Facebook Instagram Welcome! I’m So Glad You’re Here... I live by one core belief: transformations are for - [Shop](https://www.aubreyworek.com/shop/) - [Envision Transformation](https://www.aubreyworek.com/envision-transformation/) - Envision Transformation The ENVISION TRANSFORMATION PROGRAM Fall in love with the woman staring back at you in the mirror. That has been my motto for the last two decades. I have made it my life’s mission to help women thrive in their bodies, not just survive.My Envision Transformation isn’t just another weight loss program, it’s - [Testimonials](https://www.aubreyworek.com/testimonials/) - See how women just like you transformed their bodies, mindset, and confidence with Aubrey Worek’s coaching programs. - [About](https://www.aubreyworek.com/about/) - Get to know Aubrey Worek, an online fitness coach helping career-driven women transform their health, mindset, and confidence — without guilt. - [CONTACT](https://www.aubreyworek.com/contact/) - Have a question or ready to start coaching? Contact Aubrey Worek for support, media inquiries, or to book your free discovery call. - [MERCH](https://www.aubreyworek.com/merch/) - Shop exclusive Aubrey Worek fitness apparel, gear, and accessories made for strong, confident women who live life on the move. - [Coaching](https://www.aubreyworek.com/coaching/) - Explore Aubrey Worek’s online fitness and nutrition coaching programs for busy women. Real results. No guilt. Just sustainable transformation.