https://www.simonemckenna.com/blog daily 0.75 2024-03-08 https://www.simonemckenna.com/blog/upper-body-workout-for-home-or-gym monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/3ec08edb-571f-4a47-bd11-3cb37d373efc/upper.png Blog - Upper Body Workout- home or gym - Elevate your workout routine with this intense upper-body session! Get ready to sculpt and strengthen your muscles with 3 sets of 10-12 reps each. 1️⃣ Barbell Flat Bench Press: Target your chest, shoulders, and triceps with this classic compound movement. Keep your form tight and aim for a full range of motion to maximize gains. 2️⃣ Barbell Bent Over Row: Strengthen your back, biceps, and rear deltoids with this effective pulling exercise. Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction. 3️⃣ Barbell Standing Shoulder Press: Build shoulder strength and stability with this overhead press variation. Keep your core engaged and press the barbell directly overhead, avoiding any arching in your lower back. 4️⃣ Barbell Regular-Grip Biceps Curl: Sculpt those biceps with controlled curls. Maintain strict form, and avoid swinging the weight to ensure maximum tension on your muscles throughout the movement. 5️⃣ Dumbbell Triceps Kickback: Tone and tighten your triceps with this isolation exercise. Keep your upper arms stationary and extend your elbows fully, squeezing your triceps at the top of each rep. 6️⃣ Body Weight Bench Dip: Fire up your triceps and chest with this bodyweight exercise. Lower yourself until your elbows are at 90 degrees, then press back up to the starting position using your triceps. 7️⃣ Cable Rope Triceps Push-Down: Finish strong with this cable exercise to target your triceps. Keep your elbows close to your body and fully extend your arms downward, focusing on the contraction at the bottom of the movement. Remember to warm up properly before diving into this workout, and always listen to your body. Adjust the weight as needed to maintain proper form and challenge yourself. https://www.simonemckenna.com/blog/2015/01/the-power-of-protein-in-pregnancy monthly 0.5 2024-01-04 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/25fd42d8-cf75-4fb1-8159-73dcb492b326/IMG_1812.jpg Blog - The Power of Protein in Pregnancy. - In the realm of protein, the term "amino acids" often surfaces. Proteins consist of long chains of amino acids, with 20 different types, both essential and non-essential, making up the proteins in our bodies. Essential amino acids, including isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, must be sourced from our diet. Once protein breaks down, its component amino acids enter the bloodstream and are utilized as needed. Since there's no long-term storage for unused proteins, excess is excreted in urine. The recommended protein intake is roughly 0.8g - 1g per pound of body weight. Do a quick mental calculation now… how many meals do you eat pre day? Are you taking in enough protein at each meal? Most aren’t. For those seeking a fast, convenient protein boost, protein shakes offer a tasty alternative to traditional protein sources like tuna, chicken, or salmon. However, it's essential to research and choose wisely, considering the variety of available options. Other foods I eat regularly to hit my protein goals are: yoghurts, nuts, seeds, eggs, cottage cheese, quinoa, edmame and of course the typical sources such as chicken, fish, seafood, turkey etc. https://www.simonemckenna.com/blog/let-us-make-meal-times-easier monthly 0.5 2023-12-01 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/881057b2-c5c6-4068-89aa-f6e8857ae592/1.png Blog - Let us Make Meal Times Easier! - As a Certified Personal Trainer & Nutritionist, it’s imperative that my meals are healthy and wholesome. As a mom and business owner, they have to fit the “simple and fast” category too. Juggling motherhood, a business and daily life became so stressful & when talking to my friends and clients, they expressed that they too felt the same. Too often I heard busy women saying that they were eating out regularly because of lack of time & energy. Whether it be food delivery services for work lunches, drive-thru on the way home after kids sports practices, or opting for grocery store frozen meals as a “fast fix” for hungry mouths. Not only are these options putting their health and waistline at risk when done frequently, but they are expensive and in many cases take just as much time (if not more) than what it would take to cook a simple meal at home. And so, I got to work. I knew I could accommodate healthy, family friendly meals without spending a chunk of our day slaving away in the kitchen. And so Meal Prep Menus was created. A recipe portal that provides instructions on how to prepare meals for the week ahead in minimal time with automated shopping lists with smart grocery pickup or delivery options. I’m on a mission to help break the stigma that Meal Prep is time consuming, difficult & boring. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1701460932071-3ZOPT0DAQER9L5G29AOD/2.png Blog - Let us Make Meal Times Easier! https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1701460931933-3E1ZPOJO0SHHZQXLED6E/3.png Blog - Let us Make Meal Times Easier! https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1701460933255-I2QYYTZK1GN92PSOGJAF/4.png Blog - Let us Make Meal Times Easier! https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1701460933540-737AYKH64JFI84DAYQIZ/5.png Blog - Let us Make Meal Times Easier! https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1701460934601-KWRLH4AMKBN6QTZ4AI4B/6.png Blog - Let us Make Meal Times Easier! https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1701460934915-RFU9A07Y8C7LSIOUH58Z/7.png Blog - Let us Make Meal Times Easier! https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1701460936352-PUO7DVB5SGP3X7XFR1QB/8.png Blog - Let us Make Meal Times Easier! https://www.simonemckenna.com/blog/a-season-of-growth-with-i9-sports monthly 0.5 2023-10-23 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1698094140273-UYRX7Y1YGRHAHBD4GLZ1/Screen+Shot+2023-10-23+at+4.39.31+PM.png Blog - Gray's Grand Slam: A Season of Growth with i9 Sports. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1698094140352-PI9Z2R4Y0WPFMS6WGN0W/Screen+Shot+2023-10-23+at+4.39.40+PM.png Blog - Gray's Grand Slam: A Season of Growth with i9 Sports. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1698094143295-DRK1H9V9SZ9FHXXG6RZB/Screen+Shot+2023-10-23+at+4.39.50+PM.png Blog - Gray's Grand Slam: A Season of Growth with i9 Sports. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1698094144709-7YDKAJY0ZCJERECTLKVB/Screen+Shot+2023-10-23+at+4.40.02+PM.png Blog - Gray's Grand Slam: A Season of Growth with i9 Sports. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1698094146505-1CRYOT1YCJDZHVWOXDKX/Screen+Shot+2023-10-23+at+4.40.11+PM.png Blog - Gray's Grand Slam: A Season of Growth with i9 Sports. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/d281f6f7-d303-4c9a-8d23-040acef1c22f/Attachment.jpg Blog - Gray's Grand Slam: A Season of Growth with i9 Sports. - We were concerned at first when we arrived at the field as he didn’t want to leave my side, but like anything, with regular attendance & routine, he adjusted well. The benefits he's gained over the course of the season are nothing short of remarkable. For Gray, the world of t-ball and i9 Sports became a gateway to a realm of new experiences. The benefits of introducing children to team sports at an early age are numerous and profound, and Gray's journey is a testament to these advantages. 1. Independence: One of the most noticeable changes in Gray has been his growing sense of independence. Learning to put on his baseball uniform, carry his own equipment, and even participate in team training sessions has empowered him to take ownership of his actions and belongings. This newfound independence extends beyond the baseball field, impacting his daily life as well. Although it is still a work in progress, his ability to make decisions and take responsibility for his actions is undoubtedly a result of his participation in team sports. 2. Self-esteem: Gray's confidence has soared throughout the season. The cheers from his teammates (and the parents on the sidelines) and the encouragement from his coaches have instilled in him a sense of pride and self-worth. I still remember in his first game of the season, he had a pretty good hit off the tee so everyone cheered and clapped and he instantly came running off the field crying to me, he was just not used to the noise & recognition. Now, each time he successfully hits or catches the ball, his self-esteem gets a boost. I love that Gray has carried this over into his everyday actions, clapping for himself and others when they succeed at any task. (Last week he told his Dad that he did ‘a great job Dad’ for making breakfast! So cute.) The positive feedback and sense of accomplishment he gains from his teammates' support are invaluable life lessons that will carry over into his future endeavors. 3. Skills development: Gray's motor skills and hand-eye coordination have improved by leaps and bounds. Catching, throwing, and hitting the ball may be fundamental aspects of baseball, but they are crucial for overall physical development. His budding skills in these areas have not only made him a better baseball player but also a more agile and coordinated child. https://www.simonemckenna.com/blog/how-to-master-meal-prep-rk7wh monthly 0.5 2023-12-01 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1680086231353-EK9BZZHDWFOXU5U6VKRW/2.png Blog - 5 Ways to Simplify Meal Prep https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1680086232074-131TMSY62SXV6WNEV24Z/3.png Blog - 5 Ways to Simplify Meal Prep https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1680086232161-ZQDR7ADC6NEVI3B10G2A/4.png Blog - 5 Ways to Simplify Meal Prep https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1680086232922-W8ZLE8FCI02HNE5ZO361/5.png Blog - 5 Ways to Simplify Meal Prep https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1680086232769-F4NZS2MDNG9LLDBH2PRN/6.png Blog - 5 Ways to Simplify Meal Prep https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/30365bc7-c341-45af-a917-3c8dd9b44c8e/1.png Blog - 5 Ways to Simplify Meal Prep - 1. CHOOSE YOUR RECIPES Search, pin or use recipes you know your family will eat and enjoy. Don't feel obliged to always cook something new, think about meals you've cooked in the past that were a hit and add them to your Master Meals List. 2. WRITE YOUR GROCERY LIST Using the recipes you recorded above, sort your ingredients into a list (either written or digital). Categorize them to make it easier when you go into the grocery store. Think by aisle or item: proteins, produce etc. 3. GO GROCERY SHOPPING Grocery shopping is my least favorite chore but if I make an organized, efficient list and shop during downtimes, it does make it bearable. When I used to make lists (before Meal Prep Menus did it for me!), I would copy & paste all ingredients and then go through my kitchen and cross off any items that I already had. 4. CHOOSE YOUR 'PREP' DAY Before you start prepping (or even shopping), figure out the best day for you to prep. Choose a day where you have the least amount of distractions or commitments. Sundays are popular, especially if you have a Monday-Friday workweek, but choose what’s best for you! If you prep well, it shouldn’t take more than an hour or so TOTAL! I love to use this time to catch up on my favorite podcast or listen MY music! #toddlermom 5. OR BECOME A MEAL PREP MEMBER Meal Prep Menus takes away the stress of planning out healthy, home-cooked meals. Each week we provide our members with new recipe inspiration, done-for-you menu options and automated shopping lists with smart grocery pickup or delivery options. With Meal Prep Menus, prep for your entire week in 60 minutes or less! https://www.simonemckenna.com/blog/d23pehpqqntto8urq9r2wgjmz58qld monthly 0.5 2023-10-23 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/25425553-7b27-400a-89a8-71d4b1a8a2fc/DSC08257.JPG Blog - 5 Ways Movement Makes A Difference. - I love leading an active lifestyle and I'm committed to moving my body every day because I love how it makes me feel. It did take dedication to my routine to become this way, but now it is exactly that- routine! I couldn't imagine my life without it! Back 20 years or so ago, people would take, on average, 10,000 steps per day. Now? Well, let's face it, that number has drastically reduced due to the increase of convenience: drive throughs, escalators, food delivery services, remote controls etc. Although it is still advised as the daily step count goal, many of us are not hitting those numbers....not even close! But let's not dive into excuses- we are movers, shakers & do-ers! So, can we all agree that moving our body every, single day, is of the upmost importance? It is good not only from a physical stand point, but it's good for our heart, mind and soul too! It doesn't have to be anything drastic.‍♀️Start by going for a 30 minute brisk walk,or run around in the backyard with the dog,‍‍or play outside with your kids! It is OK to start small, just START! But do yourself a favor and move every day, enough to get your heart racing, blood pumping and endorphins flowing. Trust me on this...you WILL feel the difference! Your quality of sleep will be better ‍♀️you'll feel more energetic you'll be more regular perhaps even feel happier and you sure as heck will feel proud! Tell me...how are you moving your body today? https://www.simonemckenna.com/blog/4-ways-to-set-yourself-up-for-success-t5ejx monthly 0.5 2023-02-07 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/a0190e86-e4fd-4a01-b4b8-1d3bc5278cf5/Screenshot_20230207_052244.jpg Blog - 5 Steps to Form a Habit - How do we form a new habit? Well according to Tony Robbins there are several important steps. 1. Make certain that pain is associated with the old behavior or “pattern”. Think right now... what is making you miserable/ disappointed/ uncomfortable in life right now? Every time a thought comes into your mind- question it! Ask why? And then why again! Until you get to the nitty gritty problem. That is the habit that needs to be changed! 2. Link pleasure & positivity to the new habit. LISTEN UP! Forming a new habit may not be convenient and it certainly won’t be easy at first! You may have to sacrifice TV time to workout or your daily starbs to afford a trainer or professional in the area of your “uncomfortable habit”! But what will be the prize for developing this habit? https://www.simonemckenna.com/blog/the-columbus-moms-network-czan8 monthly 0.5 2023-02-07 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/daac4265-5fb7-48c1-b288-7c9e1c60efb5/IMG-9236.JPG Blog - The Columbus Mom’s Network I feel so fortunate to be featured on the The Columbus Mom’s Network “Meet A Mom” blog. I truly enjoyed being interviewed and the questions acted as the perfect journal prompts as a mom & business owner. If you’re new around here or don’t know my story of how I ended up in the USA, or why I started Meal Prep Menus, or what my typical day looks like, you can read it here: https://columbusmomsnetwork.com/meet-simone/ In case I haven’t told you lately, I appreciate all of my friends, followers & family for your encouragement & support. Means the whole world to me. https://www.simonemckenna.com/blog/importance-of-rest-days monthly 0.5 2022-10-27 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/379cef26-f24d-4c84-b97b-4f5fa1dab737/278090693_1247002256032472_1936373928993938232_n.jpg Blog - The Importance of Rest Days Why are rest days just so hard for me? Last week I trained 6 days in a row and took Saturday off. By Friday (my final workout) I felt so tight and knew I wasn’t training at my best. I just hate not going! My goal through this 8 week challenge (and beyond) is to lift heavier & get stronger so I know I need to take more rest days. Yesterday was a strength workout & I went hard. Although I’m not sore, I know I don’t need to be. Taking today off lifting will help my muscles to heal & grow. I’m learning that rest days don’t require me to be still or lay on the couch all day, it’s just taking a 24(ish) hour break from your regularly scheduled workout routine. I actually recorded a podcast about the importance of rest days, take a listen! https://www.simonemckenna.com/blog/how-to-build-muscle-gain-strength monthly 0.5 2022-10-27 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/d74905a3-a2bc-4972-a168-c769e323757f/UNLMTD+Shoot Blog - How to Build Muscle &amp; Gain Strength. - Time to talk about gains! Did you know that the most dynamic changes in our body come from our nutrition and not our workouts? Muscle growth and strengthening happens when you’re consistent, but working out itself won’t get you there. Nutrition does not need to be complicated though! Just by making an effort to eat healthy foods, your body will have the energy it needs to push through that workout and grow and repair your muscles after you put in the work. To build muscle, you’ll need to focus on getting enough high-quality #protein in your diet. The daily recommended intake (DRI) for inactive adults is 0.8 grams of protein per kilogram of bodyweight. (Try a DRI calculator out if you don’t feel like doing math!) But once you add exercise into the mix, protein requirements go up. High-protein foods include chicken, turkey, eggs, cheese, and greek yogurt. If you’re vegetarian or vegan, you can build muscle with the help of plenty of tasty and versatile plant-based protein options from nuts and seeds to legumes and soy products like tofu and tempeh. Here is a challenge to get you started: sub one processed food choice each day the week with a whole, clean eating option. Think about ways you add more protein to your meal plan today & take action. https://www.simonemckenna.com/blog/what-the-f-is-functional-training monthly 0.5 2022-09-06 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/9381ed55-1942-4081-bf8b-9c44fb765b22/F45+Medicine+Ball Blog - What the F is Functional Training? - F45 Functional Training… If you have no idea what I’m talking about, then it’s most likely you haven’t read about the fitness craze that’s taken over Australia & now Columbus. F45 is a combination of functional training, group fitness, and personal training all rolled into a fun and social, 45-minute high intensity workout. It is a series of circuits, with each exercise targeting a particular area of the body. This morning I took part in F45, Westerville Lonestar which is a unilateral based resistance workout which almost guarantees weight loss, increased energy and improved fitness… not to mention all the benefits it provides for our bones and vital organs! If you are new to this kind of workout studio, there are videos in front of each station showing the exercise, a great variety of weights are provided in order to cater for different abilities and strength, plus there are a number of certified personal trainers at each session walking around helping and encouraging participants. https://www.simonemckenna.com/blog/how-to-master-meal-prep monthly 0.5 2023-04-12 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/bf693509-0f9f-4d33-93cc-ba2c19b6d13a/How+to+Master+Meal+Prep Blog - How to Master Meal Prep. - ‍Pick out your recipes ahead of time ‍Do inventory of your pantry/ fridge/ freezer & make a grocery list with all that you need. Do not skip inventory! This alone will save you money! ‍Grocery shop, order delivery or click & collect. ‍Schedule a time to prep your meals for the week. A few tips on this one: schedule it on the same day or as close to doing the grocery shopping as possible! ‍Get organized. Arrange the ingredients needed for each dish including the utensils needed to make each on your kitchen bench. Positive thought: by prepping/ cooking all meals all at once, it means less dishes! You’re welcome. ‍Prepare the meals virtually with friends. Not just for accountability to actually do it but for extra tips & tricks along the way (like learning to use an ice cream scoop to make perfect sized meatballs! Genius!) Also, to make it social, but also super productive for all your gal pals and their families! https://www.simonemckenna.com/blog/reasons-to-begin-reading-personal-development-books monthly 0.5 2022-09-05 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/7aa36986-6b68-449e-962f-108eb2286fb8/Simone+with+book+on+couch Blog - Reasons to begin reading Personal Development books. - If you are not currently doing any PD (personal development) I encourage you to start... and start with THE SLIGHT EDGE by Jeff Olson. LIFE CHANGER! Gosh is it powerful! : “Do you think you could improve yourself—your health, your happiness, your knowledge, your skills, your diet, your relationships, your finances, whatever area of life you want to look at—just 1 percent’s worth per day? That’s so slight an edge, you might not even know quite how to measure it. But if you did that again tomorrow, and the next day, and kept it up every day for the next year? Your level of achievement in a year’s time would be not doubled but more than tripled. This is why people quit the gym, skip their assignments, or don’t bother with thank-you notes. When they don’t see or feel results or changes quick enough they think “what good is feeling 0.03 times slimmer or 0.03 times more fit? Why bother?” Yet by pursuing the course and adding just one penny (or workout or class or positive thought) a day, by the end of the year you would be more than three times as fit, three times as happy, three times as knowledgeable, three times as skilled, three times the you, in just one year. https://www.simonemckenna.com/blog/4-ways-to-set-yourself-up-for-success monthly 0.5 2022-09-05 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/90039498-ef31-486a-9beb-60d274396b08/Simone+typing+on+computer Blog - 4 Ways to Set Yourself Up for Success. - TOMORROW marks day one of my “4me” project. It can sometimes feel daunting starting a new fitness journey or plan. For myself personally, I don’t think of it as starting anything “new” just continuing … but with purpose. Today I spent time preparing for this change of focus, so that I can give myself the best chance at success & to reach my short term goals. Here are 4 ways that I set myself up for the best success: https://www.simonemckenna.com/blog/shoulder-workout-f45 monthly 0.5 2022-09-05 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/c217d86f-6443-4d45-b859-17f4dc262d1a/Screen+Shot+2022-08-07+at+11.04.36+AM.png Blog - What to expect in an F45 class! A question I get asked frequently about F45, is: “what’s the typical set up of the classes?” And to be honest, it’s not a simple answer. Every single day is different, the workouts, the timing, the equipment. But there are many things that remain the same. The vibe. The pump up playlists. The challenge. The community. The energy. I’d love to personally invite you along to a class to see for yourself what the hype is all about. https://www.simonemckenna.com/blog/4-freezer-meal-tips monthly 0.5 2022-09-05 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/03146335-86cb-4366-8d22-d04e87e6cc3c/Freezer+tips.png Blog - 4 Freezer Meal Tips - 1. Use the right supplies ‍ CLICK HERE for the link to my favorite supplies, such as reusable freezer bags, glass storage containers and the bag holder openers that ya’ll love when I share them on my IG story! 2. Package according to serving size ‍ the last thing you want to do is freeze a meal that serves 6…when there’s only 2 of you eating it. (unless you’re happy to cook once and eat the same thing all week) Package individually (for snacks, lunches etc) OR make double but freeze in two batches so you’re not defrosting more than you need! 3. Label each bag/ containers with details: title, cooking instructions, items to add, date prepared etc ‍ I have some awesome freezer friendly stickers in my link above to purchase my fav for this. https://www.simonemckenna.com/blog/mealpreptip-lrlcf-rza3l-yfdfr monthly 0.5 2022-09-05 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/55d307e5-6e14-489d-b659-b4885e8c3a0d/IMG_1177.jpg Blog - 4 Things I did to Get Results. - The last time I really focused on my fitness goals was when I was 3 months postpartum. I wasn’t feeling good about myself:
 I was tired from sleepless nights rundown from attending to a newborn ‍feeling a little lost in trying to navigate becoming a new mom adjusting to an irregular schedule in a foreign body with massive breastfeeding melons unmotivated https://www.simonemckenna.com/blog/beatthestigma monthly 0.5 2022-06-07 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/c80a26c4-9afa-4ca9-b8f6-f56fcc761dc0/IMG_9503.JPG Blog - Mental Health Matters - Expanding Beyond Opioids The global pandemic has exacerbated substance misuse overall as well as mental health issues. Alcohol sales have surged, drug overdoses are spiking and more Ohioans are reporting deteriorating mental health. Research proves that Ohioans are aware that addiction and mental illness are on the rise, and information about help is widely available, yet many are not seeking the help they need or are unwilling to talk about the struggles they are experiencing. One critical barrier to seeking help is stigma. Stigmas are negative beliefs and attitudes about people or topics and they’re unfortunately very common, especially when it comes to mental illness and addiction. Mental illness and addiction are complex medical conditions with underlying causes. The stigma around mental illness and addiction often create shame for those struggling and keep them from seeking the help they need. Together, we want to eliminate that shame. We want to beat the stigma of addiction and mental illness. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/3aca99ad-ea7f-4ba2-b812-27c373b43560/IMG_9515.JPG Blog - Mental Health Matters - May is Mental Health month and I am collaborating with Ohio Opioid Education Alliance all month long in order to help raise awareness & host much needed conversations about all things mental health related. Throughout the month, we will be discussing important topics such as postpartum depression, children’s health, men’s mental health; challenges in Latino community; new stressors for women; LGBTQ community challenges and everything in between. Together we can learn more and do more to help those battling with mental health to get treatment and not feel shame. The Ohio Opioid Education Alliance is a public-private partnership focused on raising awareness of the addiction crisis in Ohio. It is comprised of over 100 business, education, nonprofit, civic and government organizations. The Alliance’s objective is to challenge the mindsets of Ohioans, including reframing the approach to drug misuse prevention and eliminating stigmas associated with addiction and mental illness. https://www.simonemckenna.com/blog/traderjoes-haul-snacks-edition monthly 0.5 2022-04-02 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/5876c912-7ef7-414a-a8cc-a1c06d50753a/Screen+Shot+2022-04-02+at+6.53.59+PM.png Blog - Trader Joe’s Haul- Snacks Edition - Runner up: TJ’s Coconut Chocolate Date Bars. These contain just 5 ingredients- all of which you can pronounce and are well known: dates, almond butter, coconut, unsweetened chocolate & cocoa powder. #glutenfree and #delicious we would buy them again! https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/85076dad-f13a-4cea-a7cf-dc6bbcfc38a3/Screen+Shot+2022-04-02+at+6.54.07+PM.png Blog - Trader Joe’s Haul- Snacks Edition - 3rd Place: ABC bars. #glutenfree #vegan Very similar to the above (but I would 100% recommend the above variety) as these bars have 15 ingredients some of which are not “foods” and include added sugars too. So a good swap for a candy bar? Sure. An everyday snack? I’m not too convinced. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/0b892a08-4bdb-49b3-9e6c-cc756eb952bb/Screen+Shot+2022-04-02+at+6.53.45+PM.png Blog - Trader Joe’s Haul- Snacks Edition - Here is a super small Trader Joe’s haul “Snacks Edition” that was highly requested from my IG followers. Although I didn’t have a great deal of time to wander and read nutrition labels, I managed to find a few things that passed the test! https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/35571489-3bfc-42a1-9fef-f33ecf6d5e92/Screen+Shot+2022-04-02+at+6.53.52+PM.png Blog - Trader Joe’s Haul- Snacks Edition - Coming in in first place: fruit bars. Love that the ingredients list is so small & literally just fruit. Apple & strawberry is just that. Banana & mango… the same! No added anything. A great snack to add for the diaper bag for Gray or to your pure if you’re traveling as it doesn’t need refrigerated. https://www.simonemckenna.com/blog/tips-to-a-healthier-gut monthly 0.5 2022-04-02 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/ed8ad148-1143-4c3d-8346-df0b42419659/Screen+Shot+2022-04-02+at+6.47.26+PM.png Blog - 5 Tips to a Healthier Gut For my girls who missed this mornings “Gut Health Workshop” live, be sure to listen to the replay. It was incredible. For those not yet enrolled but wanting to heal their gut health & learn more, here are some simple steps to follow: https://www.simonemckenna.com/blog/mealpreptip-lrlcf-rza3l monthly 0.5 2022-06-07 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/51c198a2-4edc-4e78-9bf4-dea7227c0ae8/IMG_6536.JPG Blog - How to gain time each week Fast forward to early February, when I had several coaching consultations with other women who felt THE EXACT SAME WAY. It was heartbreaking to hear and there were several times when we would breakdown together. I knew I wanted to help them (and myself) I just couldn’t think of how I could with my current business structure. I knew I could teach them how to eat for life, help them create sustainable habits and routines, help them to prioritize their workouts… but I couldn’t help them to find time for themselves and the things they love the most: whether it be playing outside with their kids after work, having time to pursue their hobbies, date nights, being present in the family. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/7539aae1-2ae9-4664-a3f5-f51dd1ab9d6a/IMG_6534.JPG Blog - How to gain time each week I was constantly trying to organize the best activities, learning experiences & food options for Gray. I was stressed in thinking that I was never doing enough for my family. Fast forward to dinner time and I was literally throwing together whatever I could find in the kitchen and hoping it tasted palatable. We were wasting food as I was grocery shopping blind without a list and zero clue was I was going to make, so would “stock up” in case I need items throughout the week. Even thinking about it now, I’m exhausted… I knew something had to change. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/0ee53647-fa15-4b0b-a8e4-a6f1534becae/IMG_6525.JPG Blog - How to gain time each week - It’s days like today that remind me of why my Meal Prep Party business is important. The weather was gorgeous here in Cbus and Gray and I spent the entire day outside. And this is my mission for all mamas & busy women in general: to have less time in the kitchen & more time doing what they love with the people they love most. I remember just a few short months ago when I had hit rock bottom. https://www.simonemckenna.com/blog/mealpreptip-lrlcf monthly 0.5 2022-03-19 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/14b1c028-6637-443c-b5f8-71b609267f3b/IMG_9E42B793EECD-1.jpeg Blog - 4 Ways to Simplify Meal Prep - Alright, let’s talk about meal prep. Now, depending on how you feel about it, meal prepping can be super fun or super overwhelming. Because real talk… it takes dedicated time and/or planning. So if you aren’t organized, it can be a total bust.‍♀️But there’s no big secret to meal prep. Basically, it’s just cooking big batches of meals or single ingredients that are helpful for building meals (like quinoa, roasted veggies, or sauces)... and then you portion them out.⁠ So, let me share some tips to make sure you’re meal prepping as efficiently as possible, so you feel like it’s actually making your life EASIER!⁠ https://www.simonemckenna.com/blog/mealpreptip monthly 0.5 2022-03-08 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/a8897d23-1a48-4ab0-9286-18db4fdff738/ACS_6630%25202_Original.JPG Blog - Meal Prep Tip #1 - Meal Prep Tip: Plan for Leftovers! When you’re planning your dinners for the week, choose a couple and think big! Make a dish that’s bound to end up with leftovers, like a big pot of chili, a hearty soup, or even casserole! For example last week in my Prep Party we made Thai Chicken Satay. Scott and I enjoyed it with rice and vegetables at dinner, then the next day we had it in lettuce cups for lunch and then threw the leftovers between bread to make a sandwich for Gray. https://www.simonemckenna.com/blog/youre-invited-td28e monthly 0.5 2022-03-03 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/d7fbfe32-2b5f-43d0-9700-28f58f01ffb9/IMG_4501.JPG Blog - 3 Reasons Why I Started Meal Prep Parties - If I had listened to the feedback that was right n front of me, I would have started hosting these parties over a year ago. When I was SUPER pregnant with Gray, I decided randomly one afternoon that I was going to prepare for those early weeks with him as a newborn and full our freezer with meals. I managed to make about 20 meals in just over 3 hours and they seemed to last forever considering it was just the two of us eating. https://www.simonemckenna.com/blog/youre-invited monthly 0.5 2022-02-09 https://www.simonemckenna.com/blog/how-to-navigate-pregnancy-cravings-nausea-eating-for-2 monthly 0.5 2022-01-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/7635cdb7-c0ac-41f7-a7ae-4f94fa54e3b3/IMG_3491_Original.JPG Blog - How to Navigate Pregnancy Cravings, Nausea &amp; Eating for 2! To any expecting mama out there who is looking for a comprehensive guide to nutrition and exercise during pregnancy, I have something special to share with you! I remember how hard it was navigating the cravings, "eating for two" and information overload out there about literally everything when I was pregnant with Gray. I was adamant that I wanted to continue my daily activity and fuel my body in the best way I knew how in order to keep myself and my growing baby healthy and strong. I typically love having a plan and knowing what I'm eating each day, but pregnancy changed a lot of my habits (including my nutrition) and I stepped away from my typical "counting colors" program to a mindful eating program. The mindful eating program was recommended to me by 2BMindset creator & RD, Ilana Muhlstein, when I was in a test group for a pregnancy specific program and now... drum roll please… https://www.simonemckenna.com/blog/how-to-get-out-of-your-comfort-zone monthly 0.5 2021-12-21 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/6b87d7d8-1d0f-4310-9f8d-2b4736f40b39/E06CD0C0-54FB-46FE-B10F-A68CB0FC53DD.JPG Blog - How to Get Out of your Comfort Zone. Why is it that when someone else needs encouragement or reassurance to give something a go- we can give it out so generously and fearlessly. Yet when it comes to reassuring ourselves, we are so quick to tell ourselves that we can't do something or that we are simply not going to do it well enough? A great way to boost confidence and self belief is to step outside your comfort zone and do something that pushes you and intimidates you. Perhaps it is trying a new group fitness class at the gym or joining a running club, perhaps it is recording a radio advertisement @iheartradio with @jluedeke for @bodycraftfit If there is something you want to do but have lacked the courage to attempt it, challenge yourself to be brave. Don't put it off for another moment. Don’t say no to new opportunities. Don't wait for the next Monday, or a new year - today is the day & NOW IS YOUR MOMENT! https://www.simonemckenna.com/blog/the-columbus-moms-network monthly 0.5 2024-01-04 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/daac4265-5fb7-48c1-b288-7c9e1c60efb5/IMG-9236.JPG Blog - The Columbus Mom’s Network - Meet a Mom - Simone I feel so fortunate to be featured on the The Columbus Mom’s Network “Meet A Mom” blog. I truly enjoyed being interviewed and the questions acted as the perfect journal prompts as a mom & business owner. If you’re new around here or don’t know my story of how I ended up in the USA, or why I started Meal Prep Menus, or what my typical day looks like, you can read it here: https://columbusmomsnetwork.com/meet-simone/ In case I haven’t told you lately, I appreciate all of my friends, followers & family for your encouragement & support. Means the whole world to me. https://www.simonemckenna.com/blog/shoulder-workout monthly 0.5 2022-08-07 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/59986514-9e40-45d0-8b60-55ad21d91ab6/WORKOUT.png Blog - Shoulder Workout - One of my favorite muscle groups to train is SHOULDERS! I have loved training them for as long as I can remember, why is that? I’m not entirely sure. Maybe because it doesn’t take so long to get a good pump? Or maybe because I found it one of the easiest to be able to increase my weights? Who knows. But if you’re looking for a solid shoulder workout, look no further. Required equipment - dumbbells (light, medium, heavy) - cables or bands I opted to superset these and completed 3 sets of each before moving to the next superset. I also attempted to increase my weights for each with each set. GOOD LUCK! https://www.simonemckenna.com/blog/prioritize-your-health-this-holiday-season monthly 0.5 2022-04-02 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/3f5c7245-2cac-4447-9695-47c41f3ed01f/IMG_0704.JPG Blog - How to prioritize your health this holiday season. We make choices every single day. Choices for our job, our families, our friends, but how often are your choices for YOU? How often do you choose OTHERS over yourself? If you find yourself saying things like, “I don’t have time to workout” or, “I can’t figure out meal prepping” I have the perfect opportunity for you! My newest program is perfect for any season of busy, any fitness level, and will teach you that your health should not be an option; it is our job to take care of ourselves! This program brings a no-nonsense training style in a 20-minute workout! That’s right, 20 MINUTES, 5 days a week! With quick, effective workouts and two nutrition plans to support you, you’ll tap into a wealth of benefits, more self-confidence, and increased strength in your body and mind! Want to give a sample workout a try and learn more about my “TIRED AS A MOTHER” group? Reply to this email or use the button below to get all the info you need to join us! https://www.simonemckenna.com/blog/4reasonsyouarelackingmotivation-enkc3 monthly 0.5 2021-12-04 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/9fd7fecf-d374-4046-ab48-3e75613e5992/IMG_0984+2.JPG Blog - When was the last time you said ‘tomorrow’? I was stuck in my excuses, my mindset, my misery. I was lacking excitement for life. I was feeling some sorta way about myself that I had NEVER experienced before. I kept telling myself that it was just in a season of hard and I’d get through it, but I wasn’t making any changes to any part of my life that would assist in making things better… until l did. I started paying attention to my thoughts and energy. I started auditing my day and the excuses that arose when I felt down or overwhelmed or defeated. I started to do things right then and there in the moment that I was putting off because of **insert reason I was telling myself**. If I continued to search for “the right time” to start, I’d possibly never have started! In between all the regular days (do they even exist?) there are always days of being too tired, stressed, overworked, too busy, holidays, vacations and the list goes on! But if we continue to put it off... will we ever start? https://www.simonemckenna.com/blog/4reasonsyouarelackingmotivation monthly 0.5 2021-12-04 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/83e9daca-69a1-41c6-9a20-bbc81025bd65/B6C06061-4CA4-4DA9-BF5C-B2606FF23832.jpg Blog - 4 Reasons You are Lacking Motivation. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simonemckenna.com/blog/calling-live-fitness-lovers monthly 0.5 2021-10-18 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1634580048239-C74UJLG08D136W9PCUSH/BODi+MYX+Bike+Comparison+%28Updated+September+2021%29+-+Launch+Special+Pricing.jpg Blog - Calling Live Fitness Lovers! - How does the MYX II bike integrate with BODi? This beautiful + durable bike is seamlessly integrated with BODi; you’re creating a complete fitness studio right at home! You can sweat through a high-energy cycling class, and then swivel the screen to move to the floor for weights or a low-key yoga flow. The bike also comes with a top-of-the-line heart-rate monitor to help you personalize your workouts for YOUR fitness level so that you get the best results. The sensors measure your speed, cadence, and distance, to help you track your progress. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1634579863392-M5E5K9OX3ZGM74HP287N/let%27s+talk+live.jpg Blog - Calling Live Fitness Lovers! - Let’s Talk LIVE! I haven’t been this excited about new things in our health + fitness world in a long time (maybe ever)! I can’t wait to share all the details about our new live fitness platform. https://www.simonemckenna.com/blog/8-top-tips-for-the-perfect-home-gym-set-up monthly 0.5 2021-10-18 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1627141440218-0QS3IT935IC5AGTVBO3X/HomeGym+Bright.jpg Blog - 8 Top Tips for the Perfect Home Gym Set Up - Home Gym Must Have Items Working on putting together a home gym? Good call. The home-sweet-home approach to fitness is perfect for anyone looking to save time and money, and with my online workout library you are already halfway there! For a lot less than the cost of an annual gym membership, you can stock up on all the essential home exercise equipment you need to get fit, and take care of it in your home for years to come. Working out in your home rather than needing to drive across town to a gym, you’re more likely to get your workout in and reach your fitness goals. And let me tell you, as a new mama… it saved me! https://www.simonemckenna.com/blog/no-oven-recipes-pdf monthly 0.5 2021-08-13 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1627141775804-TWQX8J4ZDEVO9PDDW6AP/No+Oven+Recipes+Cover+Photo.jpg Blog - No Oven Recipe PDF - No Oven Recipe PDF Is it still hot where you are? Let’s take a break from the heat of the kitchen and add some No Oven Recipes to our meal plans! This PDF is a collection of my favorite breakfast, lunch, dinner, snacks and beverage recipes that are all heat free. They are great to batch meal prep, bring to your next cookout or share with a neighbor in your next recipe swap! Let’s keep the heat outside and take a break from our ovens! Get your copy by subscribing to the simonemckenna.com email list! (Promise I won’t blow up your inbox!) https://www.simonemckenna.com/blog/favorite-style-of-workout monthly 0.5 2021-08-04 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1628081043347-NC26BBIJHSBNUA6CQ8FM/19D8A255-1165-4A49-A49D-CAE76069A3AD.JPG Blog - What is your favorite style of workout? - What style of workout are you obsessed with right now? Usually I like to LIIFT (a combo of lifting and HIIT ) but for the past few weeks I’ve been slowing down and focusing on functional resistance & stretching. I’m back to recording my weights & reps each workout and trying to improve my strength & performance each week. I guess I am competitive, but only with myself. I’ve been stretching before AND after my workouts, which I’m usually terrible at following through with. And I’m kinda low key obsessed with that too. My body just feels so much better going into the lifts & I am starting to notice my body feeling more aligned and strong during every day activities too. I’m telling you all this because my husband (an ex professional athlete) stretches and foam rolls religiously, like 3x a day, and for the longest time I’ve teased him about his “old man workouts”. I can’t turn around & tell him how how great it feels to stretch now can I?! So tell me, what style of workout are you obsessed with right now? If you can’t answer that, I’d love to send you some of my fav workouts to try out, see if there is something there that could be your next obsession. Shoot me a message with the subject: WORKOUT OBSESSION & I’ll send you the pdf! https://www.simonemckenna.com/blog/positive-affirmations monthly 0.5 2021-08-02 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1627141193056-GIEN2XVXNDP899WRFRV0/1.jpg Blog - Positive Affirmations https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1627141193312-L2NHHRZ0YAFIXC726WRM/2.jpg Blog - Positive Affirmations https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1627141193633-OV2QX59CNMH1S1MGRTU8/3.jpg Blog - Positive Affirmations https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1627141193818-EYFOXRJ822EQL52KIX6L/4.jpg Blog - Positive Affirmations https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1627141194143-XL2MO9WU1TFGQIMGPE0B/5.jpg Blog - Positive Affirmations https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1627140913166-NTLH4P2H14EF5XTCY96S/CGUPromo+Light.jpg Blog - Positive Affirmations - Positive Affirmations In my Sweat Squad this month, we are “All About Abundance”; sharing daily tips on having a growth mindset about your health, wealth and happiness! If you are not a part of my monthly fit clubs (First, why? Let’s get you added today! ) here is a sneak peek of what we are talking about all month long! Have you tried adding mantras into your day? In the busyness of our days, it probably doesn’t occur to you to stop and think about what you are about to do, but having that intention makes a huge difference! Whether you are going out to buy your weekly grocery haul, find new workout gear or deciding what supplements you want to add to your routine this month, try one of these mantras to keep you in a positive space for your money goals! Find the one that best fits your current money mindset and add it to your desktop or phone background as a quick reminder of your purpose and money intentions! https://www.simonemckenna.com/blog/planning-evaluating-goals monthly 0.5 2021-08-01 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1627140189092-BH8K6PHCJ7H44ZVUM1KV/DailyPlanner+Light.jpg Blog - Planning &amp; Evaluating Goals - Daily Planner PDF As we kick off a new month, let’s evaluate our intentions and daily goals! There is no better way to stay on track than a daily planner to help you manage all you get to do every day. Yes, there are notes, alarms and apps that can do all of this for you on your device, but if you are a paper + pencil person, this is a freebie for you! This daily planner is a one pager that includes your must-do’s (the tasks you must get done that day), your can-do’s (the bonus tasks you’d like to get done that day), a place to gratitude journal each day and a place for any important notes you need to remember! The page also includes space for you to time block schedule your day. Start at your wake up time and pencil in everything you need to do to stay on track! Will you be using this PDF freebie? Do you already have a digital or paper planner routine? https://www.simonemckenna.com/blog/ms-focused-online-community-opportunity monthly 0.5 2021-08-04 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1625070823613-EECXVWSBD4J59968XJOJ/image-asset.png Blog - MS focused online community opportunity. - This is a sponsored post. I'm excited to share that I've partnered with C Space to raise awareness for an MS focused online community. A major pharmaceutical company has created this anonymous online community with the goal of learning new approaches and therapies for better patient care. If you qualify and are interested, you will be invited to participate in an online community with other people living with Multiple Sclerosis. C Space offers monthly participation eGift codes as a thank you for your time and opinions as well as a welcome eGift for initially joining and more frequent eGift codes for specific research activities. As part of this study you will have the opportunity to upload photos and/or videos, which could include photos and videos of yourself. Your responses will be recorded/collected for analysis purposes only. Members of the sponsoring company may view your responses and photos/videos (however they will never be given your personal information). At the end of this survey, you will be asked to share your email address and name. This information will be used to send you your log in credentials if you are selected for membership and to communicate with you about your membership in the community. If you're interested in this opportunity, please take a look at the qualifying survey here: https://cspace.mvk.co/2551x #CSpaceInfluencer #sponsored https://www.simonemckenna.com/blog/reach-your-peak monthly 0.5 2021-07-24 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1626116625541-G017NWD9W92AS3LMZROT/1-2.png Blog - Reach Your Peak. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simonemckenna.com/blog/645 monthly 0.5 2021-07-12 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1623260781111-FHK5T85BHMM4VZG7ZC80/COMING-SOON.US_.960.jpg Blog - Next Program: 645 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.simonemckenna.com/blog/lets-get-up monthly 0.5 2021-06-09 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1617703063744-V8L3RVX1GBDOVB1VALG8/Let_s+Get+Up+Infographic.jpg Blog - New Program: Let’s Get Up https://www.simonemckenna.com/blog/6-reasons-to-lift-weights-as-a-mama monthly 0.5 2021-07-24 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1614364697218-EGIDIYO02C6HSUKUGAZ1/New+mom Blog - : 1. It enhances our ability to carry out everyday activities with ease, confidence & independence. + + . 2. Provides for musculoskeletal integrity which reduces common musculoskeletal injuries. & . 3. It enhances/ maintains fat-free mass and positively impacts our Resting Metabolic Rate (! - !) 4. Guards us against osteoporosis by protecting and enhancing our bone density. & ! 5. Enhances glucose tolerance, which protects us against Type 2 diabetes 6. Reduces the cardiovascular response to resistance-type activities, which enables us to do more without fatigue! & ? ! https://www.simonemckenna.com/blog/3-tips-to-transform-your-body-mind-and-life monthly 0.5 2021-07-24 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1614364380713-XGF62GXZJBHQII1OLJB3/Self+Care Blog - 3 Tips to Transform Your Body, Mind and Life Most of you know that I help busy women & moms to develop sustainable & healthy routines. I do so by providing fast & effectively workouts that they can do at home or in the gym PLUS I share simple recipes that the entire family will eat and enjoy. While most women sign up with me to lose weight, tone up or learn how to workout, we also work hard on training our mind so that we become more positive & confident to show up as our best selves. When you love yourself, you are a better wife, mother, sister, friend, colleague… am I right? And, it has become so much more than the physical and emotional transformations too! Joining our supportive community of like minded women has become so powerful (especially during these times). We keep each other focused, accountable, motivated and inspired, plus we share some funny memes, egg each other on & ask for all sorts of tips and advice too! https://www.simonemckenna.com/blog/meal-prep-made-easy monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1611266913342-CPVQ5GQS6KXDGHP2KESS/meal+prep Blog - Meal Prep Made Easy https://www.simonemckenna.com/blog/4-time-management-tips monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1611266224415-8K5WELBH3ND3GL959EZO/image-asset.jpeg Blog - 4 Time Management Tips Did you set a resolution to have more margins in your day this year? More time for the things that you love? With the right intentions for your day and a little dedication to a schedule, you can take back your time this New Year and build habits that will last the whole year through! Thursday to Thursday Rule: Fridays are Fun, Saturdays are busy and Sundays are scary, so why wait to plan the rest of our days then? Thursday afternoon, take out your weekly planner (paper or digital!) write in the things you know you have to do over the following week. Schedule Your Workout Like an Appointment: Every time you say, “I don’t have time”, try “That’s not a priority to me” and see how that feels! Sucky, right? You wouldn’t schedule a dental appointment and then skip it 5 minutes before, so why do we do this to our workouts ALL the time? Remember that planner from #1? After you add in the must do’s of your week, add in your workout times! Make an appointment with yourself and don’t skip it. YOU are way more important than that tooth cleaning! The Cupcake Method: So your week ahead is looking pretty good, let’s focus in on the day-to-day! I like to follow the cupcake method to plan my day (shout out to The Empowerher Podcast for this, totes learned from her!) Starting with the cake, what are three things you MUST DO in your day? Write those in first. Make sure they are must-do’s; prioritize your time and ask, “Can this wait til later?” Then, move to the icing! Write down three tasks that would be bonus-do’s. Lastly, SPRINKLES! What is the one thing you’d like to do as a reward for yourself for taking back your time? You deserve it! https://www.simonemckenna.com/blog/take-back-your-time monthly 0.5 2021-02-26 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1611265783367-P20XW5862V24ZLLBXDXO/140674578_3775835085814049_133675563839071980_o.jpg Blog - Take Back Your Time Adding "mum" to my resume at the end of last year as the biggest blessing and biggest lesson at the same time. My regular schedule was flipped upside down, turned inside out then taken out completely! I struggled for a few months in balancing being a mum, a wife, a friend, a business owner, a coach... but I finally feel like I'm getting into the swing of things because I've been managing my time. When I'm in "mum mode" I'm focused on Gray, when I'm in CEO time, I'm business focused, when it's wife time, we eat and hang out & watch netflix... but I've only made this progress, because I have taken back my time! Ever felt like that yourself? Well, I would LOVE to welcome you to my January TAKE BACK YOUR TIME FREE COMMUNITY, which will be running from the 25th -29th! We will be focusing on making changes to our daily schedule to become more intentional with our time. Each day, I will share strategies and tips to better plan and use your time to serve you, your family and your goals! Know someone who could benefit from this? Feel free to invite them join us. https://www.simonemckenna.com/blog/building-your-business-and-tribe-on-social-media monthly 0.5 2020-11-30 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1606756969671-RZKGHU7I0REHC877UIGX/Simone%2BMcKenna%2C%2BFitness%2BGuru%2Band%2BInfluencer%2BPinterest%2BGraphic.png Blog - Building Your Business and Tribe On Social Media - Growing Your Online Following With Video. Simone suggests setting it up as a question and answer so you don’t feel so awkward - almost like an interview. She also suggests losing the fear of filters. “I know what stops a lot of people is the fact that either they don't like the way they look, or their hair isn't perfect, or they've got this going on, or whatever. It's like, no one else really notices that except for yourself and if you're showing up every day, people are seeing the best of you and the worst of you, she says. “So it's just like, either filter until you're confident or you know, do your hair or whatever it is that makes you feel more confident.” She advocates for just recording the live or post and forgetting about it. “ So start talking, don't listen back to it, don't replay it, just share it. Share it to the world. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1606756742673-ET05C4F48Y9NGDRBCP5B/Simone%2BMcKenna%2BFitness%2Band%2BPersonal%2BTrainer%2Bin%2BColumbus%2BOhio.jpg Blog - Building Your Business and Tribe On Social Media - How Simone got into fitness. Starting off as a school teacher in Australia, Simone tells us that it was a big change in her life that really got her back into fitness. “I've always been active,” she says, “...but I had a really big life change in 2013.” Moving out of a long-term relationship, Simone started doing things that she personally enjoyed (rather than the activities are done as a couple) from bike riding to working out at the beach. “More and more people started to see me down there and ask if I was training for anything or if it was a boot camp.” So she invited them to join her and it took off. Since she always had that passion for fitness, she decided to start studying to be a certified personal trainer and nutritionist before coming to Ohio. Once here, she started in a gym then moved onto creating her own studio in Westerville. https://www.simonemckenna.com/blog/9weekcontrolfreakinfo monthly 0.5 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1605803694426-ZMY17MZK5XEEFB3IJUZG/9WCF+Info+Image.jpg Blog - New Program Alert: 9 Week Control Freak https://www.simonemckenna.com/blog/2020/07/are-personal-goals-considered-selfish monthly 0.5 2021-02-26 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600696345481-OUSQ0AMC0AMON3IDOO5V/106033343_3203366336394263_8561219815188242874_o-300x300.jpg Blog - Are Personal Goals Considered Selfish? https://www.simonemckenna.com/blog/2020/07/how-to-remain-positive-in-a-crisis monthly 0.5 2020-10-17 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600696345786-AED21K4PXSD4PK818DDO/106335202_3200776293319934_7527263873508608483_o-300x300.jpg Blog - How To Remain Positive In A Crisis. https://www.simonemckenna.com/blog/2020/07/we-achieved-our-goal-why-isnt-that-enough monthly 0.5 2020-10-17 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600696345278-QP1Q8DQ9US96YS131RCP/105972276_3196328983764665_6240220546924614165_n-300x300.jpg Blog - We Achieved Our Goal- Why Isn't That Enough? 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https://www.simonemckenna.com/success-stories/2020/01/aubrey-v monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600695942503-7SWBM0WUZVAPZTFDI2XF/ADD4640A-CC9B-4ACC-BF5C-FB58855F856C-Aubrey-Virola-300x300.jpg Success Stories - Aubrey V Aubrey https://www.simonemckenna.com/success-stories/2019/11/surabhi-p monthly 0.5 2020-10-03 https://www.simonemckenna.com/success-stories/2019/11/abigail-d monthly 0.5 2020-10-10 https://www.simonemckenna.com/success-stories/2019/11/taran-p monthly 0.5 2020-10-11 https://www.simonemckenna.com/success-stories/2019/11/kristen-f monthly 0.5 2020-10-11 https://www.simonemckenna.com/success-stories/2019/11/lori-a monthly 0.5 2020-10-11 https://www.simonemckenna.com/success-stories/2019/07/daisha-o monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1601763339369-TB4W4ASRO8IPWDKDKNOS/IMG_6207.jpg Success Stories - Daisha O https://www.simonemckenna.com/success-stories/2019/06/gina-w monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602335773337-Q47L59JVD00WPCY0H2KS/e04429ed6272aad55039d9323b301a15.jpg Success Stories - Gina W https://www.simonemckenna.com/success-stories/2019/06/amanda-b monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602068509536-UMM340GS5S86SLISBPFS/IMG_6310.jpeg Success Stories - Amanda B https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602068513064-IE3MV6S8T8INZ1LHRDVS/IMG_6309.jpeg Success Stories - Amanda B https://www.simonemckenna.com/success-stories/2019/01/dori-r monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602335385530-10AJMNT4HCHJK6D9X1IA/67482516_2467143826683188_6748441679935569920_o.jpg Success Stories - Dori R https://www.simonemckenna.com/success-stories/2019/01/hailey-c monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602336009478-7PJKNEWZI8GATJ3PPXKM/c4e868eb538fb3b66ce3ae85f47fa085.jpg Success Stories - Hailey C https://www.simonemckenna.com/success-stories/2019/01/trisha-i monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602335652069-WX6E8FWOZDHV2Q9WKF5L/658de85f9010bc3367be0bb8b48d989b.jpg Success Stories - Trisha I https://www.simonemckenna.com/success-stories/2019/01/steph-s-before-and-after-body-transformation monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602410884053-J7LBU9E61LHZ64MPAG14/51222140_2192071977523709_3631821764222255104_n.jpg Success Stories - Steph S https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602410881926-56PEPV83S1U8FU6EUEGN/51293373_2192072037523703_7374756183522934784_n.jpg Success Stories - Steph S https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602329698716-6AE87GKYK4W11F26CFXW/70961522_2586305791433657_6131968415302156288_n.jpg Success Stories - Steph S https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602329698784-W4V3JK1MSCNSORWX1IAW/71835465_2586305844766985_7265046183159005184_n.jpg Success Stories - Steph S https://www.simonemckenna.com/success-stories/2019/01/scott-before-and-after-body-transformation monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602289407606-QRT81691C6OKKTA4WVEU/IMG_8453.jpg Success Stories - Scott P https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602289456684-W4I9ZRR68KGG3WAIL84F/IMG_8452.jpg Success Stories - Scott P https://www.simonemckenna.com/success-stories/2019/01/mike-f-before-and-after-body-transformation monthly 0.5 2020-10-11 https://www.simonemckenna.com/success-stories/2019/01/kelly-w-before-and-after-body-transformation-2 monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1601991720081-ESP6CWZPFVE60J860WZX/BBBA2DA5-A511-4358-A3A1-FE000FAE4994+-+Kelly+Hayden.jpeg Success Stories - Kelly W https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1601991717733-S2P2KK6RISSAR6T0CEFK/327EA9FA-D4A4-4C82-AB57-BE2B0F1CDF35+-+Kelly+Hayden.jpeg Success Stories - Kelly W https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1601991716576-2W9F9IS3HZAUBMAEBE8K/D891104E-EF95-469D-B4E0-0BA21625F282+-+Kelly+Hayden.jpeg Success Stories - Kelly W https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1601991719117-P7EEVIEE0TT783F4G9EM/4D4BA138-E3BE-4D2E-99DD-1E3A5001A8DE+-+Kelly+Hayden.jpeg Success Stories - Kelly W https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602411967819-S9FJSF2KDX07AT8CA9K1/44063088_2031264933604415_6702395657677701120_n.jpg Success Stories - Kelly W https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602412000342-0RG2I6W9YLAC5MPSL3AT/44027737_2031264963604412_559016996033789952_n.jpg Success Stories - Kelly W https://www.simonemckenna.com/success-stories/2019/01/kayla-b-before-and-after-body-transformation monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602412115328-5OYRF73665U3RBJQI6DK/40486118_1975434092520833_2329688908159254528_o.jpg Success Stories - Kayla B https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602412163072-4ES9IRNVZR85YO4SHUM4/69513248_2541378925926344_3569276539197456384_n.jpg Success Stories - Kayla B https://www.simonemckenna.com/success-stories/2019/01/jessika-f-before-and-after-body-transformation monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1602289595728-0E1NK0N7P3WWXN86OV1A/jess Success Stories - Jessika F https://www.simonemckenna.com/success-stories/2019/01/gary-before-and-after-body-transformation monthly 0.5 2020-10-11 https://www.simonemckenna.com/success-stories/2019/01/tegan-j-before-and-after-body-transformation monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600695855616-QA9LOFX8B5I6OLFHITBO/Before-After-Tegan-J.jpg Success Stories - Tegan J Before and After Body Transformation Tegan J https://www.simonemckenna.com/success-stories/2019/01/charlotte-q-before-and-after-body-transformation monthly 0.5 2020-10-11 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600695854981-52DC4IPFC4XPD1DY3CGH/Before-After-Charlotte-Q-1019x1024.jpg Success Stories - Charlotte Q Before and After Body Transformation Charlotte Q https://www.simonemckenna.com/success-stories/2019/01/caitlin-m-before-and-after-body-transformation monthly 0.5 2020-10-11 https://www.simonemckenna.com/success-stories/category/Before+and+After monthly 0.5 https://www.simonemckenna.com/success-stories/tag/55lbs+down monthly 0.5 https://www.simonemckenna.com/success-stories/tag/fat+loss monthly 0.5 https://www.simonemckenna.com/success-stories/tag/motivation monthly 0.5 https://www.simonemckenna.com/success-stories/tag/success+story monthly 0.5 https://www.simonemckenna.com/success-stories/tag/transformation monthly 0.5 https://www.simonemckenna.com/success-stories/tag/weight+loss monthly 0.5 https://www.simonemckenna.com/success-stories/tag/mom+bod monthly 0.5 https://www.simonemckenna.com/success-stories/tag/new+body monthly 0.5 https://www.simonemckenna.com/success-stories/tag/post+natal+workout monthly 0.5 https://www.simonemckenna.com/success-stories/tag/progress monthly 0.5 https://www.simonemckenna.com/success-stories/tag/progress+pic monthly 0.5 https://www.simonemckenna.com/success-stories/tag/work+hard monthly 0.5 https://www.simonemckenna.com/success-stories/tag/accountability monthly 0.5 https://www.simonemckenna.com/success-stories/tag/fitness monthly 0.5 https://www.simonemckenna.com/success-stories/tag/gym+workout monthly 0.5 https://www.simonemckenna.com/success-stories/tag/lifestyle monthly 0.5 https://www.simonemckenna.com/success-stories/tag/personal+training monthly 0.5 https://www.simonemckenna.com/success-stories/tag/challenge+group monthly 0.5 https://www.simonemckenna.com/success-stories/tag/eat+well monthly 0.5 https://www.simonemckenna.com/success-stories/tag/exercise monthly 0.5 https://www.simonemckenna.com/success-stories/tag/healthy monthly 0.5 https://www.simonemckenna.com/success-stories/tag/workout monthly 0.5 https://www.simonemckenna.com/all-recipes daily 0.75 2024-11-16 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/68f9bc71-fe3a-4c66-9cdd-cd23e043b2b5/MPM-Round-Color-Transparent.png https://www.simonemckenna.com/all-recipes/shamrock-crackers monthly 0.5 2023-03-08 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/64e1a969-9271-4d0a-ad06-b4cf94131c8e/IMG_1176+2.jpg All Recipes - Shamrock Crackers - SERVES: 4 PREP TIME: 5 minutes COOK TIME: 10 minutes INGREDIENTS: large spinach wraps (GF if preferred) olive oil coarse sea salt shamrock shaped cookie cutter DIRECTIONS: 1. Preheat oven to 350 degrees. 2. Using a shamrock cookie cutter and a cutting board, cut out "shamrocks" from the wraps. Press the cookie cutter firmly into the tortilla and slide it on the cutting board to cut through the wrap. 3. Place shamrocks onto a baking sheet. Brush the crackers with olive oil. Turn them over and brush the other side. 4. Sprinkle with salt. 5. Bake for 5 minutes before flipping and baking for a further 3-5 minutes or until the crackers are crispy. https://www.simonemckenna.com/all-recipes/high-protein-berry-bowl monthly 0.5 2023-02-24 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/54dd9456-f5f7-4c43-adf3-0e9040cac7b8/IMG_0323.jpg All Recipes - High Protein Berry Bowl - SERVES: 1 PREP TIME: 10 minutes COOK TIME: 5 minutes INGREDIENTS: 1 cup frozen berries 1/2 cup nut milk 1 scoop vegan protein powder 1/2 cup coconut yoghurt 1 cup spinach Optional toppings: choc chips, nuts, seeds, dried fruit, rice puffs, additional fruit, coconut DIRECTIONS: 1. Add all ingredients to a blender 2. Blend until smooth & at desired consistency 3. Pour into a bowl 4. Top with your favorite toppings 5. Enjoy https://www.simonemckenna.com/all-recipes/chicken-and-rice-casserole monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/216688ca-efa8-4d36-8129-5a656129dd6d/IMG_3217_jpg.JPG All Recipes - Chicken &amp; Rice Casserole - INGREDIENTS: 2 c. white rice 1 large onion, chopped 2 c. low-sodium chicken broth 10.5-oz. can cream of mushroom soup Kosher salt Freshly ground black pepper 4-6 chicken thighs 2 tsp. fresh thyme 2 tsp garlic powder 1 tbsp. Freshly chopped parsley, for garnish INSTRUCTIONS: Add rice, onion, broth, and soup to a 9x13 baking dish and stir until combined Season with salt and pepper Place chicken thighs in rice mixture Sprinkle with thyme and garlic and (optional) add sliced mushroom and baby spinach leaves. Cover dish with foil and store in fridge OR cover and bake for 1 hour in oven at 350F. Uncover and bake 30 minutes more, until rice is tender and chicken is cooked through. Turn oven to broil and broil until chicken is golden, 3 to 5 minutes. Garnish with parsley before serving. https://www.simonemckenna.com/all-recipes/ghost-french-toast monthly 0.5 2023-02-24 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1666802317849-IZR860LTHHBOHBZ413N7/ghost+french+toast All Recipes - Ghost French Toast - SERVES: 1 PREP TIME: 10 minutes COOK TIME: 5 minutes INGREDIENTS: 1x egg 1 tbsp milk of choice pumpkin pie spice 1 tbsp maple syrup 1 tsp coconut oil 1x slice of toast 1x halloween cut out/ stencil DIRECTIONS: 1. Toast bread slice. 2. Using a ghost cut out (or halloween shape of choice) press onto the toast until it breaks away. (Don’t discard the border, use it for Ghosts in Toasts). 3. In a small flat dish, whisk together egg, milk, pumpkin spice & maple syrup. 4. Submerge the toast into mixture, flipping both sides to ensure both sides are coated. 5. Heat coconut oil in pan. Add shape to pan and fry on both sides until egg becomes opaque. 6. Serve with blueberry eyes (optional) or enjoy with your favorite french toast toppings. https://www.simonemckenna.com/all-recipes/easy-pear-crumble monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/91764fc9-6dc1-4a8a-8abe-9f840e94ebb8/IMG_3046.jpg All Recipes - Easy Pear Crumble - INGREDIENTS: 500g/ 1lb. Pears 1 Cup Rolled Oats 1 teaspoon Ground Cinnamon 2 tbsp Coconut Sugar 1/4 Cup Maple Syrup INSTRUCTIONS: Peel and chop pears into bite sized pieces and boil in water with 2 tbsp coconut sugar. In a bowl combine together the oats, cinnamon and maple syrup until well combined. Place pears into a greased baking dish. Add the oat crumble mixture on top of the pears, patting it down to cover the dish evenly. Add the crumble to the preheated oven and bake for 25 to 30 minutes or until golden. Serve as is or with ice cream, whipped cream or pouring cream. Enjoy. https://www.simonemckenna.com/all-recipes/chocolate-chip-pumpkin-brownies monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/6f407c51-f425-4737-a33a-7ba286db7cdf/IMG_2708.JPG All Recipes - Chocolate Chip Pumpkin Brownies - INGREDIENTS: 2 c all purpose gluten free flour 1 1/2 tsp cinnamon 3/4 tsp ginger 1/2 tsp allspice 1/2 tsp ground cloves 1 tsp baking soda 1 tsp salt 1 c unsalted butter room temperature 1/4 c coconut sugar 1 large egg 2 tsp vanilla extract 1 c pumpkin puree 2 c dairy free chocolate chips (divided) INSTRUCTIONS: Preheat oven to 350 degrees F. In a large bowl, combine the flour, cinnamon, ginger, allspice, cloves, baking soda and salt. Toss to combine, then set aside for later. In a large bowl, combine the butter and coconut sugar. Using a standing mixer or hand held, mix until combined. Add the egg, vanilla and pumpkin and continue mixing. Add the dry ingredients into the mixture and mix until just combined. Stir in most of the chocolate chips so that they are evenly distributed. Line a 13x9 baking sheet with parchment paper. Pour mixture into pan and level it out. Sprinkle on the remaining chocolate chips. Bake for 30-35 minutes then let cool before cutting and serving. https://www.simonemckenna.com/all-recipes/chicken-shawarma monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/132db36d-b252-4765-9bb9-c53c20a01bfb/IMG_0429+2.jpg All Recipes - Chicken Shawarma Sheet pan Chicken Shawarma that has the perfect flavor combo between the tahini dressing and healthy greek yoghurt marinate…it’s good! https://www.simonemckenna.com/all-recipes/crock-pot-chicken-drumsticks monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/5a14bead-cc7b-4086-89af-d3feb4ecf910/chicken+wings.jpg All Recipes - Crock Pot Chicken Drumsticks - I don’t know about you, but I don’t discriminate! Wings, thighs, drumsticks- if they come covered in hot sauce and can be cooked in a crock pot with zero effort? I’m in! https://www.simonemckenna.com/all-recipes/sheetpan-bruschetta-chicken monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1662508948079-YSWHQ2OCZAGF76N3WQ51/IMG_1899.jpg All Recipes - Sheet Pan Bruschetta Chicken - If there was the perfect weeknight meal for the busiest of families…this would be it! https://www.simonemckenna.com/all-recipes/oatmeal-cookies monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/b67c1cc8-a8c1-495f-b7ab-e6e127f38bb7/Screen+Shot+2022-09-05+at+12.35.04+PM.png All Recipes - Oatmeal Cookie Bites - Store in an airtight container for up to 4 to 5 days, or make a few batches and wrap tightly and freeze for 2 to 3 months. Easiest snack & lunchbox prep ever! https://www.simonemckenna.com/all-recipes/crock-pot-fire-roasted-tomato-shrimp-tacos monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/384ffd4b-f641-4baf-8587-a833918c7847/IMG_4678.jpg All Recipes - Crock Pot Fire Roasted Tomato Shrimp Tacos - If you don’t feel like cooking, you equally don’t feel like cleaning up either- it goes hand in hand. Luckily, this super fast and delicious dish is ready in less than 30 minutes AND requires minimal dishes! Save for your next Taco Tuesday https://www.simonemckenna.com/all-recipes/mini-turkey-meatballs monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/9e883a16-e72a-4c8c-aa35-63937aff768d/IMG_4672.jpg All Recipes - Mini Turkey Meatballs - Finally meatballs that are hassle free. The last thing I want to do after preparing and rolling meatballs, is have to cook them and flip them one by one. Crock pot to the rescue. Save this one for game day or when you’re feeding a crowd! https://www.simonemckenna.com/all-recipes/cheesy-chive-chicken-burgers monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/eb12447c-3f0c-4848-b6fd-9f6c9ce32d3a/IMG_3802.JPG All Recipes - Cheesy Chive Chicken Burgers - These delicious burger patties scream summer to me! Prepped in under 10 mins and cooked in about the same too! https://www.simonemckenna.com/all-recipes/vegetarian-mexican-casserole monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/7e1d7b07-436e-4ad3-99c9-02566098d9fb/IMG_3152.jpg All Recipes - Vegetarian Mexican Casserole - When I say this is a good “tailgate” recipe- I mean it! You can feed so many with this delicious recipe. Load up on tortilla chips and use them as spoons for this one- thank me later! Enjoy x https://www.simonemckenna.com/all-recipes/sheet-pan-shrimp-fried-rice monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/e310790c-bfd9-49e6-b589-54842437a68e/IMG_2907.jpg All Recipes - Sheet Pan Shrimp ‘Fried’ Rice - If you don’t feel like cooking, you equally don’t feel like cleaning up either- it goes hand in hand. Luckily, this super fast and delicious dish is ready in less than 30 minutes AND requires minimal dishes! Enjoy x https://www.simonemckenna.com/all-recipes/baked-taco-pizza monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/8a813ab0-bc61-4af0-b4e6-4b31a4deb948/IMG_3736.jpg All Recipes - Baked Taco Pizza - Don’t you hate those silly ice breaker questions “if you could only eat one food for the rest of our life, what would it be? It’s too hard. I love pizza and tacos evenly and I will not choose. So instead, to play fair (since I am a rule follower) I present you… TACO PIZZA! https://www.simonemckenna.com/all-recipes/cheeseburger-meatloaf monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/d6031b99-f64d-4e5b-b590-d2c540f81729/IMG_2889.jpg All Recipes - Cheeseburger Meatloaf - The easiest meal for mama’s… that the kids won’t mind eating, on repeat! https://www.simonemckenna.com/all-recipes/indian-spiced-turkey-lettuce-wraps monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/01309d74-aef2-4e3f-85e4-67c0ec32a1b9/IMG_2371.JPG All Recipes - Indian-Spiced Turkey Lettuce Wraps - Recipe inspo from Taste of Home https://www.simonemckenna.com/all-recipes/california-roll-in-a-bowl monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/8d856af7-d8fc-4d90-adeb-322ccf95db38/IMG_2047.JPG All Recipes - California Roll in a Bowl - Recipe inspo from shannonmangerchine.com https://www.simonemckenna.com/all-recipes/peanut-chicken-salad monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/82357ca9-8557-4b8f-a6cd-885751180983/IMG_1195.jpg All Recipes - Peanut Chicken Salad - Because I just wanted the Northstar Thai Peanut Bowl, without having to leave my house. This is it. https://www.simonemckenna.com/all-recipes/cobb-salad monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/13db141d-a7c5-4279-9281-4e39fd7a4cc0/IMG_1949.JPG All Recipes - Cobb Salad - Inspired by Natasha’s Kitchen https://www.simonemckenna.com/all-recipes/sheet-pan-chilli-lime-salmon monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1655309252095-H7NVOSQVN9U8TYRCT26L/Screen+Shot+2022-06-15+at+12.07.22+PM.png All Recipes - Sheet Pan Chilli Lime Salmon - Recipe inspo from cafedelights.com https://www.simonemckenna.com/all-recipes/sheetpan-chicken-shawarma monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/2b84aafc-66d3-4ba8-ac25-6a3f6b64efbd/IMG_1507.jpeg All Recipes - Sheet Pan Chicken Shawarma Gluten and dairy free Chicken Shawarma… on a sheet pan! It doesn’t get any easier (or more delicious) than this one. https://www.simonemckenna.com/all-recipes/apple-berry-oat-cups monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/dfa46c62-4889-48ad-919f-794173d7d581/IMG_7748.JPG All Recipes - Apple Berry Oat Cups - Although I intentionally made these for my 18 month old son, our whole family enjoys them! So delish & the perfect addition to an outdoor spring picnic. Store in an airtight container for up to 4 to 5 days, or make a few batches and wrap tightly and freeze for 2 to 3 months. Easier meal prep ever! https://www.simonemckenna.com/all-recipes/veggie-cornbread-muffins monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1649601276278-ECXVOI9C0X6IJV7GLXM7/IMG_7747.JPG All Recipes - Veggie Cornbread Muffins - Nothing fancy about these bad boys. I altered the original recipe that was posted on the Quaker Yellow Corn Meal container. I added in some boiled & blended vegetable puree instead of the milk and left out the sugar. See recipe below. https://www.simonemckenna.com/all-recipes/apple-cinnamon-muffins-fb92t monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/74ef0ae4-e577-4ece-9755-a4e40fe82a93/00760910-A4CF-4755-BDA4-28BB5364E647.JPG All Recipes - Hulk Muffins - I originally made these muffins with my toddler in mind but after my husband tasted one, I knew I would have to make a second batch! The addition of avocado + blueberries make these muffins a healthy snack & the maple syrup is the perfect sweetener! https://www.simonemckenna.com/all-recipes/layered-taco-salad monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/5ce76afc-7454-43ba-b1a7-25daf6bf21cf/IMG_3874.jpg All Recipes - Layered Taco Salad This salad be prepped ahead of time and stored in the fridge- ensure all ingredients have been drained to ensure freshness. Add tortilla chips before serving to keep crisp and crunchy. https://www.simonemckenna.com/all-recipes/apple-cinnamon-muffins monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/ba7837ad-4c15-4c9c-9dd6-481cccdad751/IMG_1025.JPG All Recipes - Apple &amp; Cinnamon Muffins - Both my husband and 14 month old toddler devoured these super simple (yet satisfying) muffins in no time at all. You’ll most likely have most of these ingredients too! If not, add to your next click & collect order, you won’t be disappointed! Store in an airtight container for up to 4 to 5 days, or make a few batches and wrap tightly and freeze for 2 to 3 months. Easier meal prep ever! https://www.simonemckenna.com/all-recipes/turkey-kale-brown-rice-soup monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1634665989072-HCHQ9FYF5TIKM609WXBB/IMG_8055.JPG All Recipes - Turkey, Kale &amp; Brown Rice Soup https://www.simonemckenna.com/all-recipes/gluten-free-pear-oat-muffins monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1633095111575-JSI9SN2A4FPD5CSDRQ2K/IMG_6464.JPG All Recipes - Gluten Free Pear Oat Muffins - I was searching for easy make-ahead snacks for my one year old son. I waned something that didn’t need to be kept in the refrigerator or that would be too messy for him to eat so that they could be brought with us on our day trips. These pear oat muffins passed the test- even for taste- see below! Filled with home grown pears, cinnamon and whole grain oats, this muffin recipe is perfect for meal prep and GF too! Store in an airtight container for up to 4 to 5 days, or wrap tightly and freeze for 2 to 3 months. https://www.simonemckenna.com/all-recipes/kicking-chicken-with-radish-salad-noodles monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1628353920766-KPBIM7XMLXK0JYX3R7NN/IMG_3031.JPG All Recipes - Kicking Chicken with Radish Salad &amp; Noodles *adapted & inspired by Jamie’s 15 Minute Meals cookbook. https://www.simonemckenna.com/all-recipes/pumpkin-pear-chocolate-chip-loaf monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1632142855590-GKY2MJG6T71KPRAGOD1Z/IMG_5707.jpg All Recipes - Pumpkin, Pear &amp; Choc Chip Loaf - We have pear trees on our property. This year, it seemed like there was an abundance. So many in fact, that I couldn’t use them all. Or this is what I thought until I made this fall loaf. It is so easy, so delicious and healthy too. I have made it on repeat for my husbands breakfast prep, for guests and I even omitted the honey & choc chips once so that my baby could enjoy it too! https://www.simonemckenna.com/all-recipes/cajun-chicken-with-smashed-sweet-potato-corn-lime-salsa monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1628121401542-17I6MB7YR99JAL6E9SYU/IMG_2960.JPG All Recipes - Cajun Chicken with Smashed Sweet Potato &amp; Corn Lime Salsa. *adapted & inspired by Jamie’s 15 Minute Meals cookbook. https://www.simonemckenna.com/all-recipes/turkey-taco-meatloaf monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1625417374517-NEBMYNNBHLDUR8IVRBJE/IMG_0559.jpg All Recipes - Turkey Taco Meatloaf https://www.simonemckenna.com/all-recipes/braised-chickpeas-and-kale monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1621956350878-64ZA58TC5BDLXLHTJH03/IMG_8331.JPG All Recipes - Braised Chickpeas with Kale https://www.simonemckenna.com/all-recipes/chicken-enchilada-casserole monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1621552496800-4ODQKHMP6ZKBA4Q475IJ/IMG_8052.JPG All Recipes - Chicken Enchilada Casserole https://www.simonemckenna.com/all-recipes/sweet-berry-salad monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1617491384121-T0UWBVZDGUCOULMZ0GXG/berry+salad All Recipes - Sweet Berry Salad https://www.simonemckenna.com/all-recipes/simple-over-night-zo-proats monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1608212345465-IO5V9ZO34WBS3CBR02S0/IMG_9653.JPG All Recipes - Simple Over Night Zo-Proats (zucchini protein oats) - A delicious & simply breakfast idea for you right here! If you’re like me...overnight oats never go out of season! Let’s face it, it’s quick to prepare, healthy & super versatile too- literally anything goes! Including zucchini! Yup, I said it. Try sneaking in some grated zucchini- you can’t taste it, yet it provides a full serving of greens. Talk about the healthiest meal of the day! https://www.simonemckenna.com/all-recipes/chicken-pot-pie-soup monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1613491357667-Q9FBAS24BXTG608A6TRE/chicken+pot+pie+soup.jpg All Recipes - Chicken Pot Pie Soup https://www.simonemckenna.com/all-recipes/cinnapple-overnight-oats-with-pecan-crumble monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604955752490-V4KSDJCMKASD7MV4SZRG/122272150_3534490576615169_1034289369888604548_n.jpg All Recipes - CinnApple Overnight Oats with Pecan Crumble - A delicious & simply fall breakfast idea for you right here! If you’re like me...overnight oats never go out of season! Let’s face it, it’s quick to prepare, healthy & super versatile too- literally anything goes! So if you want to Oreo your first & most important meal of the day, ahead of time... give these a try. https://www.simonemckenna.com/all-recipes/turkey-chili-squash-boats monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604952929553-8V6F7CW3NL8LLQCIQUG7/123944711_3580543182009908_8083605406327939820_n.jpg All Recipes - Turkey Chili Squash Boats https://www.simonemckenna.com/all-recipes/instant-pot-turkey-breast monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604797754585-3QM02XEZY0VOHK7KCUG2/Instant-Pot-Turkey-Breast.960.2-715x358.jpg All Recipes - Instant Pot Turkey Breast https://www.simonemckenna.com/all-recipes/chicken-enchilada-bake monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604442988661-L6ATXYED6NEMR5NDUWBG/img_5963.jpg All Recipes - Chicken Enchilada Bake https://www.simonemckenna.com/all-recipes/turkey-and-veg-enchilada-bake monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604442439702-4UJX0A2KE6MDFNWL5AG0/img_5499.jpg All Recipes - Turkey &amp; Veg Enchilada Bake https://www.simonemckenna.com/all-recipes/grilled-lemon-chicken-with-feta-rice monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604442080336-A086O2ZRMKZSEX24AT8J/img_0116-e1460977640578.jpg All Recipes - Grilled Lemon Chicken with Feta Rice https://www.simonemckenna.com/all-recipes/white-bean-turkey-chili monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604441608261-9C6225XCAXW6MZDX1Y4J/img_4998.jpg All Recipes - White Bean Turkey Chili https://www.simonemckenna.com/all-recipes/sweet-potato-lasagne monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604441349301-QDKZJ9G3NPW1FOC8W7MF/fullsizerender-1.jpg All Recipes - Sweet Potato Lasagne https://www.simonemckenna.com/all-recipes/easy-chicken-tomato-chili monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604441077852-28NWD0ABLKMYQWF9NB6E/img_0158-e1461667128339.jpg All Recipes - Easy Chicken &amp; Tomato Chili https://www.simonemckenna.com/all-recipes/slow-cooker-chicken-chickpea-curry monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604440695045-FE8RZ92A3YRWGWJJFL5S/img_0338.jpg All Recipes - Slow Cooked Chicken &amp; Chickpea Curry https://www.simonemckenna.com/all-recipes/apricot-chicken monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604440311818-2E1E4TJIG7CVOI3O7BBO/img_1587.jpg All Recipes - Apricot Chicken https://www.simonemckenna.com/all-recipes/cauli-crust-pizza monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604440010113-232YUSU02RV62Y344FXC/img_1046.jpg All Recipes - Cauli Crust Pizza https://www.simonemckenna.com/all-recipes/green-chicken-stir-fry monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604439750439-0ZEAKFIGWHSPKU68YUS6/img_1980.jpg All Recipes - Green Chicken Stir Fry https://www.simonemckenna.com/all-recipes/sweet-sour-chicken-stir-fry monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604439494615-JHIMRZK6QUGF8Z48ZYFA/img_4080.jpg All Recipes - Sweet &amp; Sour Chicken Stir Fry https://www.simonemckenna.com/all-recipes/baked-chicken-veg-stack monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604438800394-WZC0CQ6H3T54UOHJP07G/img_3913.jpg All Recipes - Baked Chicken &amp; Veg Stack https://www.simonemckenna.com/all-recipes/southern-chicken-lima-bean-stew monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604079740591-3HH5Q5XKI6IAA2UCV2CJ/img_5489-e1481164287308.jpg All Recipes - Southern Chicken &amp; Lima Bean Stew https://www.simonemckenna.com/all-recipes/basil-pesto-salsa-kale-stuffed-chicken monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604079397592-PPQHME6IA8OG8IFMB7H2/img_4216-300x300.jpg All Recipes - Basil Pesto, Salsa &amp; Kale Stuffed Chicken&nbsp;</strong> https://www.simonemckenna.com/all-recipes/spanish-chicken-rice monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604079150065-B3OB6ZLJDPZ0PMFAXJWF/img_5593.jpg All Recipes - Spanish Chicken &amp; Rice https://www.simonemckenna.com/all-recipes/chicken-parmesan-potatoes monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604078945800-W2NSYYBTWLBLZAVW9KML/img_5605-e1481590592665.jpg All Recipes - Chicken &amp; Parmesan Potatoes https://www.simonemckenna.com/all-recipes/italian-chicken-polenta monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604078490549-FMOJLM9PINF2XDAZ9SQ6/img_5633.jpg All Recipes - Italian Chicken &amp; Polenta https://www.simonemckenna.com/all-recipes/garlic-chicken-potatoes monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1604077738671-8AYJL2P0F4THBA93V838/img_6520.jpg All Recipes - Garlic Chicken &amp; Potatoes https://www.simonemckenna.com/all-recipes/chicken-potato-gratin monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603996607112-7IO0OM5O34XR4WJFILD5/img_6362.jpg All Recipes - Chicken &amp; Potato Gratin https://www.simonemckenna.com/all-recipes/spicy-peanut-chicken-stir-fry monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603994251656-9GIES65TTK5HHEO87C1Y/fullsizerender-5.jpg All Recipes - Spicy Peanut Chicken Stir Fry https://www.simonemckenna.com/all-recipes/slow-cooker-chicken-vegetables monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603993046254-NNNO6LLPQ8C84U3DM7UW/img_6520.jpg All Recipes - Slow Cooked Chicken &amp; Veg https://www.simonemckenna.com/all-recipes/savory-cheddar-muffins monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603898839286-4P4K8PK3HILC2SZN58IJ/IMG_7495-scaled.jpg All Recipes - Savory Cheddar Muffins https://www.simonemckenna.com/all-recipes/choc-chip-banana-bread-muffins monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603898073275-A6ZH540TIA25CWM56BHU/IMG_7285-e1489016652685-1.jpg All Recipes - Choc Chip Banana Bread Muffins https://www.simonemckenna.com/all-recipes/oatmeal-cookie-bites monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603897610376-NR6UWBUNST2HVVLVL4G2/IMG_7048-e1488039295379.jpg All Recipes - Oatmeal Cookie Bites https://www.simonemckenna.com/all-recipes/slow-cooked-bbq-pork monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603894844996-SUHQTX3XCPUU8QP05CVE/IMG_9851-1-scaled.jpg All Recipes - Slow Cooked BBQ Pork https://www.simonemckenna.com/all-recipes/jalapeno-tuna-quesadillas monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603894578941-04VV1868LAU1M68GZ0UP/IMG_8575-e1492131351859-scaled.jpg All Recipes - Jalapeno Tuna Quesadillas https://www.simonemckenna.com/all-recipes/banana-coconut-muffins monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603894190833-46P5Z4OHGO4MY67TP958/IMG_9922.jpg All Recipes - Banana Coconut Muffins https://www.simonemckenna.com/all-recipes/chicken-breast-with-garlic-mushroom-sauce monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603729387863-D9P8BCIQQAO2X75BY9CS/IMG_1705-1-scaled.jpg All Recipes - Chicken Breast with Garlic Mushroom Sauce https://www.simonemckenna.com/all-recipes/sweet-spring-salad monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603893281000-ZEXVND94ON0RVQSRRB01/IMG_0013.jpg All Recipes - Sweet Spring Salad https://www.simonemckenna.com/all-recipes/avocado-cucumber-salad monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1603886750069-2IG7XZ1285TD53B5IYLE/IMG_0112-e1497001762337.jpg All Recipes - Avocado &amp; Cucumber Salad https://www.simonemckenna.com/all-recipes/tuna-veg-stir-fry monthly 0.5 2023-01-15 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Perth, Australia was where I was born and raised, however, I have called Columbus, Ohio home since 2016. Growing up by the ocean made living an active and healthy lifestyle very easy. Although I pursued teaching as my career for six years, it didn’t take long to follow my innate passion for helping people, health food and fitness & pursue a new career in the fitness industry. https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600532450046-PCZO9MM3JHRK3YNYSWYD/Simone+McKenna+Personal+Trainer+at+the+beach.png Home Simone McKenna, Personal Trainer At The Beach https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/85ab400f-0bb5-4fba-a32c-bc3fb6069217/3.png Home Personal Trainer at the beach https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/a0e7a9e7-93b2-4d8f-9bfe-9d828c3e38be/1.png Home Women’s Personal Training in Columbus Ohio https://www.simonemckenna.com/contact daily 0.75 2022-01-23 https://www.simonemckenna.com/about daily 0.75 2023-01-14 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600614803761-R72XSYVNYA7UYQR0AZEE/Simone+McKenna+personal+fitness+trainer+walking+on+a+beach.png About Simone McKenna personal fitness trainer walking on a beach https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600615008113-BAOYH6ERI1ELHMV3Z1CV/Simone+McKenna+fitness+trainer+at+the+beach.png About - I am dedicated to making healthy food choices and share my love of food and cooking, by creating recipes that are mostly simple, satisfyingly delicious and always healthy! Simone McKenna fitness trainer at the beach https://www.simonemckenna.com/training daily 0.75 2024-01-04 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600618906130-72G77SD7D4QPLM6AY7Q9/Simone+McKenna+Personal+Trainer+from+Columbus+Ohio.png Personal Training Simone McKenna Personal Trainer from Columbus Ohio https://www.simonemckenna.com/brand-building daily 0.75 2023-03-29 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1600621253908-W6CRR72UOLGU4LFVN45N/Simone+McKenna+fitness+nutrition+and+support.png Brand Building Simone McKenna fitness nutrition and support https://www.simonemckenna.com/privacy-policy daily 0.75 2020-09-24 https://www.simonemckenna.com/terms-and-conditions daily 0.75 2020-09-24 https://www.simonemckenna.com/404 daily 0.75 2020-10-02 https://www.simonemckenna.com/links daily 0.75 2024-06-24 https://www.simonemckenna.com/disclaimer daily 0.75 2020-10-03 https://www.simonemckenna.com/recipe-menu daily 0.75 2020-12-09 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1607528558928-4EJSKRXN99H6T2WTUXA8/image.jpg Recipe Menu - Breakfast https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1607528716505-ZLM1400JNFC6PNUTQWTN/image.jpg Recipe Menu - Lunch https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1607528963240-IBI2UXVT7393Y4X3TEI6/image.jpg Recipe Menu - Dinner https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1605488706817-9ZXWZHPTWS2N2IXFIZ07/image.jpg Recipe Menu - Dessert https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1605488583201-CZ07GQIRS093BFT0SEQX/image.jpg Recipe Menu - Chicken & Turkey https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1605961296381-FGZB8XBIELA5MVLVNRCQ/image.jpg Recipe Menu - Pork & Beef https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1607528880976-CMYQFO79WTRNIKFXINFV/image.jpg Recipe Menu - Seafood https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1605990875668-K3FME91SUVH3YVG4FKD9/image-asset.jpeg Recipe Menu - Soups https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1607538756650-CV76985ENE04I7182ALE/image.jpg Recipe Menu - Snacks https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1607528501134-9365KWQJPO1MUUAK5BRA/image.jpg Recipe Menu - Seasonal https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1605961477646-LQQTK0HJVE3CFQWO1SIU/image.jpg Recipe Menu - Salads https://www.simonemckenna.com/thanks-for-signing-up daily 0.75 2023-01-14 https://www.simonemckenna.com/discount-codes daily 0.75 2024-11-16 https://www.simonemckenna.com/build-your-fitness-business daily 0.75 2021-01-21 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1611248323781-TTNPEOX2A0USJ3I83IN5/28872802_1753194348078143_3128131707966849024_n.jpg Build Your Fitness Business - So what do you think? As you know I am currently recruiting for my 2021 coach mentorship. I would love to show you how to build your business & support you every step of the way. When you join us, you are part of a TEAM of people who want to help you succeed. You aren’t in this alone. My team and I give you exclusive training that will help you reach your goals & make your dreams come true. Can't wait to hear from you & I'm SO excited to chat with you more about this opportunity!! Just imagine how you can change your body, mind, business & life in 2021! https://www.simonemckenna.com/podcast daily 0.75 2024-10-04 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1639757143888-0CS4NZWRMMB5RACDUN6Q/Screen+Shot+2021-12-17+at+11.05.01+AM.png Podcast https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1639764640879-RP0AF5ZS530WCWBYBEQ7/Podcast-62.jpg Podcast https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1639765008764-Y4VH4WYF2V6KHG622HL4/Podcast-82.jpg Podcast https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1639765180765-WBYCC0V42TSD9UC3YO3C/Podcast-79.jpg Podcast https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1639765224745-IE9G5EQTIO43K51RLYXN/Podcast-81.jpg Podcast https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/1639769087848-YK3S57ZN50HY5JU4LB6N/Podcast-42.jpg Podcast 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For the mama who is tired, feels like she is on the hamster wheel and unable to find time to prioritize herself and her health. This mama wants to feel more energetic, improve her sleep, prioritize her health and feel her best in and out of the gym.Together we will establish healthy habits without the added stress of schedules and have you feeling more energetic and confident. *Will need access to a small amount of weights, mat and bands (optional) 1:1 onboarding call to discuss goals, building healthy habits & smashing prior setbacks 8 week workout plan / 2 phases 3x training sessions + 1x aerobic session per week weekly check-ins via email $49 no contracts/ cancel anytime https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/7f14fcb7-11b7-48fb-9d34-3064f171d3df/715BA103-E416-40BA-84DD-4DF05665BA91.JPG Online Coaching - OPTION 1: 8-week Gym Training Program. For the woman who has access to a gym and wants a clear guide, community & support. Together we will establish healthy habits without the added stress of schedules and have you feeling more energetic and confident. This mama wants to feel more energetic, improve her sleep, prioritize her health and feel her best in and out of the gym. 1:1 onboarding call to discuss goals, building healthy habits & smashing prior setbacks 8 week workout plan / 2 phases 4x training sessions per week PLUS: 2x bonus workouts weekly check-ins via email $49 no contracts/ cancel anytime https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/bb807906-538b-45bc-9283-5acf777712d8/5E2767C5-C455-4F00-B054-122B95308C78.JPG Online Coaching - OPTION 3: Online Personal Coaching For the mama who wants to feel fabulous again. She is ready to become the best version of herself by developing healthy habits & having fun through fitness, whilst getting impressive yet sustainable results. This mama is ready to put in the work and commit to herself in the kitchen, the gym and through mindset work too. 1:1 onboarding call via zoom (discuss goals, fitness preferences, schedule, current setbacks, food intolerances/likes/dislikes, injuries, required modifications, set up weekly check ins) customized weekly workout plans (gym or home) nutrition support (personal basic macro plan, 50% off Meal Prep Menus, myfitnesspal support if desired) weekly 1:1 Google Meet check-ins 24/7 voxer support $50/ week (charged monthly) no contracts/ cancel anytime https://www.simonemckenna.com/meal-prep-menus daily 0.75 2023-03-29 https://images.squarespace-cdn.com/content/v1/5f6517eeba0527308b46abe8/087b3687-e72c-43bb-8b15-683d8e53226d/314363140_825837242038926_9213333677795816282_n.jpg Meal Prep Menus - Meal Prep Menus takes away the stress of planning out healthy, home-cooked meals. Each week we provide our members with new recipe inspiration, done-for-you menu options and automated shopping lists with smart grocery pickup or delivery options. Search the recipe library by browsing by ingredients, nutritional needs or dietary preference. Select & save preferred meals, alter the serving size & build your own customized weekly menu & grocery list. No time to choose? Select our done-for-you plan and eliminate the decisions. 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