From the Blog

Girl looking at her reflectionWhen you wake up in the morning feeling down, like someone kicked you where it hurts, told you you had a big butt and cursed you for not knowing a lick about anything, try this…. Decide to switch tracks.

Those moments are just that, moments. As quickly as they arrive, they leave.

We all have the choice to take a big breath, smile at ourselves in the mirror (hair disheveled for sure), and say,

“This is now. Now doesn’t dictate the rest of my day or the rest of my life. If I let this go now, I’ll feel better. So, I’m letting it go. I am, afterall, pretty smart for reminding myself to remind myself to let it go.” 

Smile again and add a wink this time because you’ve got this. Oh, for hells sure you do. Own it and bring down the house with your hugs and high fives.


Coach Amy Friese

Oatmeal Bake

Protein-Packed Oatmeal Bake RECIPE

Whether you’re training for a race or life, this is one of the easiest (and healthiest) breakfasts you’ll ever fall in love with! Save time by making a full patch in large muffin tins and baking in the oven (350℉ for 20-25 minutes) vs. using the microwave.

Delicious, simple, easy.

              • ¼ cup OLD-FASHIONED ROLLED or  STEEL CUT OATS
              • ⅓ cup MILK or WATER
              • 1-2 TBSP DRIED FRUIT
              • 1 tsp. CINNAMON 
              • 1 EGG (gently mixed)
              • ¼ cup RAW NUTS or 1 Tbsp GROUND FLAX SEEDS 
              • 1 tsp. VANILLA

Mix OATS, MILK or WATER, FRUIT, and CINNAMON in single serving (microwave-safe) bowl. Cover and place in frig overnight (I recommend no more than 24 hours). When you’re ready to eat, mix in raw EGG. Cook uncovered in microwave for 1-2 minutes. WATCH CLOSELY to make sure it doesn’t cook over. Add remaining ingredients after cooking. Savor and ENJOY!

Amy's pinky swear to LET IT GO!It’s 3 o’clock on Christmas Eve and I’m writing a blog post. I feel compelled to squeeze in as much work as possible before traveling to spend time with family. All day, I felt a burning urgency to get stuff done, but each time I sat down to DW (do work), an overwhelming desire to do the next thing took over. It was extremely frustrating. Let’s be honest, the mere fact that I’m writing about work vs. the sheer joy of Christmas makes my point.


I’m going to take my own advice, place my right pinky finger in the air and promise… “I, Amy Friese, do solely swear to ‘let go’ and enjoy this holiday season”.

What does that mean exactly?

roasted sweet potatoesLove sweet potatoes? Try my Famous Honey Roasted Sweet Potato RECIPE. By famous, I mean my awesome mother-in-law, Cheryl, has asked me to make them every Thanksgiving for the last 5+ years. Love you Mom!

Speaking of Moms, I’m blessed enough to have THREE… Kathy, Cheryl and Jean. With Thanksgiving upon us, it only makes sense to share my gratitude for these three amazing women.

Thank you Mom for teaching me patience to smell (and re-plant) the roses and give freely of my time. I’m grateful for your unconditional love and the WORLD’S BEST hugs. Thank you for opening your heart and sharing with me in. The three of you have helped be a loving wife, compassionate friend, and authentic human being. I am forever thankful and grateful for your love and will cherish you always.


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