3 Things Every Runner Needs

I am actually pretty new to running… Well running constantly anyway.  I’ve completed some 5k runs here and there, but honestly that’s really it.

I decided to make it a goal of mine to sign up for a half marathon in 2016 and to run the half marathon this year in 2017! I am currently embarking on week 7 of my training and there are 3 things that I truly think every runner needs.


Number 1: A good pair of running shoes.

I personally wear Brooks Glycerin 14 and love them, but that doesn’t mean that it is the right shoe for you! I highly suggest going to a store like Fit2Run or Fit Niche to be fitted for the proper shoe.  They will check your pressure points in your feet, watch you run on a treadmill, and suggest the shoe that is best for you.  Brooks have relieved me of some of the pain I was having while running.

Number 2: Headphones that are made to endure sweat.

When I first started training I was wearing my Beats headphones, which are over the ear headphones. They are amazing headphones don’t get me wrong, but they are not the best for running or for sweating.  I am now using AfterShokz Trekz Titanium headphones.  They work through bone conduction leaving the ear canal open for outside sound to be heard.  What the heck does that mean? The head phones sit right over the top of your ear and your music is heard through the vibrations of your bones, environmental noise (i.e. traffic, people, emergency sounds) can all still be heard.  These headphones are created with athletes in mind, so they are sweat proof.

Number 3: A fit band.

My fit band is seriously so useful! It can hold my keys or phone or both really.  No more struggling with where you put your car or house keys when you go for a run.  I have a Spibelt and it works really well! I’ve even used when I’m not running to hold my credit cards and cash when going to theme parks.

I know I am new to running, but these have really helped me during my training and I hope they can help you too!



Chicken Tortilla Soup

This recipe comes from the Fixate cookbook by Autumn Calabrese.  I have written the ingredients for what I used, she uses some different things. So I guess you could say it’s inspired by the recipe in Fixate. 

It is one of my favorites and is not hard at all to make. Best part… you can freeze the leftovers for later!


  • 8 6-inch corn tortillas
  • 2 tsp. Olive oil
  • 1/2 cup chopped onion
  • 2 cloves of garlic (I used minced)
  • 2 cans of tomatoes (fire roasted, stewed, petite diced, etc.)
  • 6 cups low-sodium organic chicken broth*
  • 3 cups rotisserie chicken, skinless
  • 1 1/2 cups sliced carrots 
  • 1 tsp. Chili powder
  • Salt and pepper for taste 
  • Avocado and cheese for topping


  1. Preheat oven to 350 degrees.
  2. Line a baking sheet with parchment paper.
  3. Place tortillas on baking sheet. Bake for 8-10 minutes. Remove from oven, once they are cooled break them into pieces and set aside.
  4. Heat oil in a large pan.
  5. Add onion and cook for 5 minutes or until translucent.
  6. Add onions, canned tomatoes, 2 cups broth, and half totasted corn tortillas to blender. Blend until smooth.
  7. Add blended mixture to a large pot. Add remaining 4 cups of broth*, chicken, carrots, and spices. Bring to a boil and reduce heat to low. Simmer until carrots are tender.
  8. Top each serving with avocado and cheese. Use the extra tortillas as a topping or eat as side.

*I forgot to buy more chicken broth, so I actually used 2 cups broth and 4 cups water and it still tasted great!

Serving size: 1 1/2 cups

Containers: 3 greens, 1 yellow, 1 red, 1 blue

Egg Cups

Egg cups are on of my favorites! They are super quick and easy!

  •  12 eggs
  • Whatever chopped veggies you want (tomatoes, spinach, onions, mushrooms, green chilis)
  • Browned meat of choice
  • Seasoning for taste 


  1. Preheat oven to 350
  2. Spray the muffin pan with oil
  3. Mix the eggs
  4. Throw in the veggies and meat
  5. Add your seasonings 
  6. Pour evenly into muffin pan
  7. Bake for 15-20 minutes


In the morning just pop your cups in the microwave and heat for 1 minute.

***21 Day Fixers: 2 cups count as 1❤️ and 1/2💚

Shepherd’s Pie

Shepherd’s Pie that is Whole30 and 21 Day Fix approved.

  • 2 medium sweet potatoes (pealed and diced) or 1.5 cans of sweet potatoes
  • 4 tbsp clarified butter or ghee
  • 1/2 cup coconut milk
  • 1 onion, chopped
  • 2 stalks celery, chopped
  • 1 whole carrot or 5-7 baby carrots chopped
  • 1 pound ground meat
  • 2 garlic cloves, minced 
  • Salt
  • Pepper
  • Thyme
  • Oregano


  1. Preheat oven to 375.
  2.  Boil the potatoes until they are tender. Drain water and mix with 2 tbsp butter and the coconut milk. If you are using canned sweet potatoes just mix the butter and coconut milk with it.
  3. Mash the potatoes or use a blender and blend them. Set aside.
  4. Add 2 tbsp of butter, carrots, celery, and onions to a pan. Cook for 5 minutes.
  5. Add meat and garlic. Cook for 7-10 minutes or until meat is browned.
  6. Add seasonings for taste.
  7. Spoon the meat and veggie mixture into a baking dish. Top with sweet potato mixture.
  8. Cook for 30 minutes.
  9. Enjoy!

The top is made with canned sweet potato and the bottom is made with 2 sweeet potatoes.

21 day fixers this counts as 1 red, 1 green, and 1 yellow.

No-Fuss Salmon Cakes

This recipe is brought to you from the Whole30 book and they are DELICIOUS! 
No-Fuss Salmon Cakes


  • 3 6 ounce cans of salmon (boneless)
  • 1 cup canned sweet potatoes*
  • 1 egg
  • 1/2 cup almond flour
  • 2 tsp dried parsley 
  • 2 tsp dried dill 
  • 1 tsp salt
  • 1/2 tsp paprika 
  • 1/4 tsp black pepper
  • 2 tbsp coconut oil (or other fat)
  • Parchment paper


  1. Preheat oven to 425.
  2. Drain the liquid from the salmon and crumble in a large bowl.
  3. Add all other ingredients EXCEPT the oil.
  4.  Mix well.
  5. Placement parchment paper on baking sheet. Brush the parchment paper with the oil.
  6. Scoop salmon mixture with 1/3 measuring cup and drop onto parchment paper.
  7. Flatten the patties with a wooden spoon or your hand.
  8. Bake for 20 minutes then flip the patties over and bake for another 10 minute.
  9. ENJOY!

*read you labels! Some canned sweet potatoes have added sugar.
USE PARCHMENT NOT FOIL! I totally used tinfoil the first time I made these and let’s just say my patties turned into crumbles because they stuck.
If you are a 21 Day Fix container person, 2 patties would count as 1 red and 1 yellow.

Whole30 Classic Chili 

Classic chili is on the menu for dinner tonight.
Recipe came straight from my Whole30 book:

1 pound ground meat

1 onion, finely chopped

3 cloves of garlic, minced

1 tsp cumin

1/2 tsp paprika 

1/2 tsp mustard powder 

1/2 tsp salt

1 red bell pepper, finely chopped

1 green bell pepper, finely chopped

1 can diced tomatoes

2 cups beef broth

1. Cook meat in a large pot until it is brown.

2. Remove meat from pot, but leave the leftover fat in.

3. Add the onions, garlic, cumin, chili powder, paprika, mustard powder, and salt to the pot. Reduce heat to medium/low and cook for 4-5 minutes.

4. Add bell peppers, tomatoes, and broth. Return meat to pot.

5. Turn the heat up to high and bring to a boil.

6. When it reaches a boil, reduce heat to low and simmer for 1 hour.

***Be sure to read your labels on the canned tomatoes and broth to ensure there are no added sugars!

3 Day Refresh 

So a few weeks ago I completed Beachbody’s 3 Day Refresh and I’m just now getting around to blogging about it… sorry!

What is the 3 Day Refresh?

The is a plant based cleanse. You eat veggies, fruits, and healthy fats. You enjoy a daily vanilla fresh shake, a daily Shakeology, and a fiber sweep drink. 

What the 3 Day Refresh is NOT…

  • NOT a juice cleanse
  • NOT liquid fasting
  • NOT starving or depriving yourself

Why should you Refresh?

  • To jump start a weight loss journey.
  • To get a clean break from bad food habits.
  • To lose that last little bit of weight or pudge.
  • To create new clean eating habits.
  • To conquer cravings.
  • To gain more energy.

I started Day 1 weighing in at 115. I did NOT do the Refresh to lose weight I did it because I had a photo shoot coming up and I wanted to look my very best.

After 3 days here’s what I weighed in at… and yes I know it’s a different scale, I was home for the weekend and had to use my moms.

Cool I lost 2 pound, but here’s the awesome part. Look at me on day 1 versus morning after completing the 3 Day Refresh 👇🏼👇🏼👇🏼

The shorts do NOT lie!

What do some meals look like during the 3 days?


Thinking about giving the Refresh a try? Shoot me an email and we can chat more about it. Bhines.coach@gmail.com

Healthy Coffee

Do you like coffee or do you like coffee creamer?

Afraid that if you decide to start living a healthier lifestyle you will have to give up your coffee?

You don’t have to give up the coffee… You have to give up those sugary creamers!

Here’s how I make my morning coffee:

  1. Brew the coffee.
  2. Get coconut oil*, pumpkin spice, and vanilla. You could also do cinnamon, nut meg, or any extract flavor.
  3. Add 1 tsp of all ingredients and your coffee to a blender cup.
  4. Quickly blend together.
  5. Enjoy your yummy, but still healthy coffee!

*Be sure you are using organic unrefined coconut oil.

White Chicken Chili

My mom used to make white chicken chili growing up and I always just assumed it probably wasn’t too healthy, so I haven’t had it for almost two years.  I started my health and fitness journey a year and eight months ago (hints why I haven’t had it in almost two years).

I brought back the white chicken chili and just made a healthy version of it.  That’s what I love about healthy eating instead of dieting!


1 bag dried navy beans
1.5 to 2 pounds of chicken, diced
5 cups of chicken broth (organic or low sodium)
1/2 stick butter (If you can find it use organic, if not read labels and choose healthiest)
1 tbsp minced garlic
2 small onions, diced
1.5 cups green chilis (fresh or canned)
1 tbsp ground cumin
1-2 tsp black pepper
1/2 tsp white pepper
1 tbsp dried oregano



  1. Rinse and soak beans in cool water for 2 hours.
  2. Add beans to crockpot with chicken broth.
  3. In a pan heat butter add garlic, onions, and chilis. State for 5 minutes.
  4. Add mixture to crockpot.
  5. Add chicken, cumin, oregano, pepper, and white pepper to crockpot.
  6. Stir and cook on high for 4 hours or on low for 6 hours.  Just make sure chicken is cooked and beans are tender.


Yummy, yummy in my tummy! 🙂

1 serving = 1 cup

21 Day Fix Container Count: 1 red and 1 yellow

Stuffed Spaghetti Squash

Before starting on my heath and fitness journey I had NEVER even heard of a spaghetti squash much less even tried it, but I NOW love it!!! You can make some many varieties of stuffed spaghetti squash… There’s literally endless possibilities!

Here’s my newest recipe Broccoli, Chicken, and Cheese Stuffed Spaghetti Squash…


1 spaghetti squash, cut in half lengthwise
1 pound chicken
2 cups chopped broccoli florets
3 cloves garlic, minced
pinch of salt and pepper
1 tbsp Italian season (or use a mix of oregano, basil, thyme)
1/2 cup shredded mozzarella cheese (I buy off the block)
1/3 cup Parmesan cheese, shredded

**My pictures show the recipe doubled!



  1. Poke holes in squash. Cook the squash for about 15 minutes in the microwave or until tender to touch.  This will make it easier to cut!
  2. Cook broccoli according to package.
  3. Add garlic to broccoli.
  4. Cut open the squash lengthwise and scoop out the seeds.  Brush with olive oil and place face down on a pan.  Place in oven on 350 degrees and bake for 20 minutes.
  5. Season chicken with Italian seasonings and any extra you want (I added pepper and garlic powder). Bake until done.
  6. Shred your chicken. (check out tip below)
  7. Scrape out inside of squash.
  8. Combine broccoli, squash, chicken, parmesan cheese, and seasonings in a large bowl. (you may need more seasonings, taste to test)
  9. Add squash mixture back to the squash shells.
  10. Sprinkle with mozzarella cheese and bake for an additional 2-3 minutes or until cheese is melted.


Tip for quickly shredding chicken: add chunks or chicken to your blender.  Quickly blend and wa-la you have shredded chicken!


Serving size: 1 half squash

21 Day Fix peeps this counts as: 2 greens, 1 red, and 1 blue