Pasta with Broccoli and Chicken Sausage

I am really excited about this post today! Along with having a great new pasta with broccoli and chicken sausage recipe to share with you THIS IS THE FIRST POST WRITTEN ON MY NEWLY DESIGNED BLOG ?✨ 

Do you like it??

For those of you have been following me for the past two years you know I have fallen in love with the 21 Day Fix program, especially the nutrition aspect. Being a foodie who has always enjoyed cooking and dining out in restaurants I never used to really pay attention to what I was eating or how MUCH I was eating.

At the end of the summer of 2014 I decided that enough was enough. I was sick and tired of not feeling comfortable in my clothes and I knew a change had to be made.

Enter the 21 Day Fix.

Although it was a little overwhelming at first to read through all of the program information I was lucky to have an amazing coach who made sure I understood everything and was set up for success. She knew I was nervous about the size of the color coded containers but promised me that they were deceiving to eye and that if I filled them with food and then poured it out on a plate I would be very surprised at how much food they held. And she was right ?




While after two years I have been able to “graduate” to more advanced programs such as the 21 Day Fix Extreme, Insanity Max:30, and 22 Minute Hard Corps I still follow the Fix nutrition. Although I am able to better eyeball out my portion size I actually still prefer to use my containers to ensure I am staying on point to continue to see results. It is a lot easier for me to add a little extra bit here or a few more bites there if I am not measuring and honestly the portion size I get for meals using my containers is way more than enough to keep me full and happy!

Here’s an example of a salad I had for lunch recently. You can see how I measured out all the ingredients in my containers and then assembled them on a plate – it’s a lot of food!





I get asked all the time how I track my containers each day and while there is a really cool app called the 21 Day Fix Tracker® I am much more of a pen and paper gal.

I was super excited when I came across these adorable wellness journals for the 21 Day Fix from Carrie Elle while playing around on Instagram.

How fun are the covers? They are so colorful!




I love these journals because I can track my progress with my weight and measurements and I can write out all my meals for the day or week and then mark off my containers as I eat them throughout the day. I also love that I can track my water and log what workout I did along with any notes I want to make for myself. If I am doing a program with weights and I know I will be ready to bump up my weight choice next time I do that workout I write that down! That way next time I go to do that workout I can just flip back check out my notes and remember to make that change.





These make great gifts and I love to give these out to the amazing people who join me in my monthly challenge groups. If these journals will help people stay on track and excited about their own health and fitness journey I want to share the goodness!




So in honor of creating the recipe below for Carrie Elle and her family and for my brand new wellness group that is kicking off September 5th I will be giving away journals to the next 3 people who decided to start their health and fitness journeys with me for the month of September. To enter just fill out this form so I can learn a bit more about you and your goals. Once completed I will reach back out to you within 24-28 hours to get started!

I am so excited to be sharing my Pasta with Chicken Sausage and Broccoli recipe. I am always on the lookout for a recipe with minimal ingredients and that can be whipped up in under a half hour for those busy weekday nights.

The chicken sausage is pre-cooked and packed full of flavor with a little bit of spice. I chose to use RP’s Pasta Gluten Free Fusilli. I found it in the refrigerated section of my grocery store alongside the other fresh pasta. I do not follow a gluten free diet but like to cut it out where I can and this is the first pasta I have tried that tastes just as good as regular pasta and it cooks in about 3 minutes. You can use any pasta you choose and I find whole grain or quinoa pasta to work really well in this recipe also!

 Pasta with Broccoli and Chicken Sausage - bowl close up


I hope you enjoy this recipe and take time to check out all of Carrie Elle‘s amazing products – along with the wellness journals she has beautiful meal planners, blog planners, life planners, chore charts, and digital downloads.

Thank you Carrie for partnering with me on this really fun post!


Adapted from Fork Knife Swoon

Pasta with Broccoli and Chicken Sausage
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
  • 1 small head of broccoli, cut into florets, [i]approx. 4 cups[/i]
  • 1 9oz package of fresh pasta (I used RP’s Gluten Free Fusilli), or 8oz of dried pasta
  • 1 small onion, diced
  • 1 package of precooked sweet Italian chicken sausages, [i]sliced into rounds[/i] (4 sausages per package)
  • 1 tablespoon olive oil
  • 2 cloves of garlic, minced
  • 1/4 cup of grated Parmesan cheese
  • 1/4 cup of fresh parsley, chopped
  • Himalayan pink salt (or sea salt) to taste
  • Freshly ground black pepper (to taste)
  1. Chop the broccoli into florets and steam for 3-5 minutes until vibrant green but not mushy. Remove from the pot and set aside.
  2. Fill the same pot of water and bring to a boil. Cook the pasta according to the package directions. Drain and set aside.
  3. Meanwhile dice the onion, mince the garlic, and slice the chicken sausage into small rounds.
  4. Heat the olive oil in a large skillet over a medium heat.
  5. Add the onion and cook for 5 minutes until translucent.
  6. Add the chicken sausage and cook for 6 minutes, stirring halfway through to flit the sausage so it browns on each side.
  7. Add the garlic and the steamed broccoli to the pan. Cook for 1 minute until the garlic becomes fragrant.
  8. Add the cooked pasta.
  9. Top with grated Parmesan cheese and fresh chopped parsley. Season with salt and pepper according to your taste.
Serving size: 2 cups
21 Day Fix container equivalents for a 2 cup serving: 1 red, 1 green, 2 yellow, 0.25 blue, 1 spoon (remember, the chicken sausage and broccoli will shrink down in size a bit when cooked!)



Pasta with Broccoli and Chicken Sausage - saute

Pasta with Broccoli and Chicken Sausage - add pasta

Pasta with Broccoli and Chicken Sausage - bowl


Broccoli and Cheddar Stuffed Chicken

This summer is FLYING by! I feel like I have been away every single weekend which isn’t a bad thing at all but it does make it difficult to come up with some new recipes. I have been buying exactly what I need to eat so I have no leftover and no food spoilage.

When I don’t have a lot in the house is when I tend to get my most creative and I am happy to say that this recipe for Broccoli and Cheddar Stuffed Chicken totally hit the spot. It even heated up well as leftovers.

If you are pressed for time you can even prepare the chicken in advance and keep it on a plate covered in saran wrap or in a Tupperware in the fridge until you are ready to cook it later in the day.

Broccoli and Cheddar Stuffed Chicken

Per usual I am heading out again this weekend. First up, a visit to my parents house on Cape Cod to spend time with my family and to celebrate my grandmother’s birthday.

Then I am home for 1 short day until I pack my bags and head for Nashville! This is my second year in a row I am attending the annual Coach Summit and I AM SO FREAKIN EXCITED!!!!

Last year I went to this event all on my own, not knowing a single person, and left with so many new friends and amazing memories. This year there are SIX coaches from my team (including myself) going and I am so excited to watch them experience this event for the first time.

It is legit the Grammy’s for Beachbody. And top it off we close down Broadway, the main road in downtown Nashville, and all 25,000 of us get together to do a LIVE workout in the streets with all of our favorite Super Trainers such as Autumn Calabrese, Tony Horton, Shaun T, Chalene Johnson, and Sagi Kalev.

I even get to be recognized up on the big stage at Nissan Stadium in front of 25,000 other coaches to represent my team and all that we have accomplished this past year. That was a goal of mine leaving Summit in 2015 and it gives me chills to think that I set my mind to it and accomplished it for 2016!


Coach Summit 2015

I have done quite a few Beachbody programs since I started working out at home back in September 2014 and becoming a coach so before we leave for Nashville my team and I are hosting a 3 day informational event that will break down each and every program and product there is out there!


During this event you will learn:

  • Background on each program (is it cardio, resistance, dance, etc)
  • Who the trainer is
  • What is the total workout time per day and length of the program
  • What equipment is needed (if any)
  • Additional “nice to knows”
  • Our transformation pictures
  • What the heck is Shakeology and how will it help me
  • What is the Beachbody Performance line

This event is information only – you are not required to sign up for anything at the end.

To make things even more fun during the event we are going to be giving away daily prizes along with a GRAND PRIZE on the last day. All you need to do to be entered to win is engage in the group by liking posts, commenting, and asking any questions if you have any.

If you are interested in learning more click here to join this Facebook event – make sure to choose “Going” to ensure you receive the post notifications when we begin on Sunday!


How to Create a Lifestyle

Broccoli and Cheddar Stuffed Chicken
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
  • 4 boneless, skinless, chicken breast
  • 2 cups of broccoli florets (cut small to better fit into the chicken)
  • 1 cup shredded cheddar cheese, reserve half the cheese for the topping of the chicken
  • Pink Himalayan salt
  • Freshly ground black pepper
  • Onion powder
  • Garlic powder
  • Smoked paprika (optional or you could just use regular paprika)
  • Dried parsley
  1. Pre-heat your oven to 400 F. Line a baking sheet with tin foil and set aside.
  2. Steam your broccoli for approx. 3-4 minutes until it is bright green in color but not cooked all the way through. Remove lid and remove and turn off the heat.
  3. Using a sharp knife cut a slit into the side of each chicken breast making a pocket. Stuff each piece with broccoli and 1 tablespoon of cheese.
  4. Close up the chicken using toothpicks and place on the lined baking sheet.
  5. Season the chicken with pink Himalayan salt, pepper, onion powder, garlic powder, and smoked paprika (optional) according to your taste preference.
  6. Place in the oven and cook for 20 minutes. Remove from the oven and top each piece with 1 tablespoon of cheddar cheese. Place back in the oven for 3-4 minutes until the cheese has melted.
  7. Top with dried parsley and serve with the remaining steamed broccoli as a side dish.
Serving size: 1 piece of chicken
21 Day Fix container equivalents per serving: 1 – 1.5 red (depending on this size of your piece of chicken, 1/2 green, 1 blue


Broccoli and Cheddar Stuffed Chicken (2)

Do you have 22 Minutes to support our Veterans?

Did you know that every day 22 lives are lost to veteran suicide?

22 lives. A DAY.

That is 22 lives too many and it breaks my heart thinking about these people and their friends and family who love and miss them each and every day ?


22 Minutes


In honor of these veterans I am committing myself to the 22 Minute Hard Corps program starting May 9th

?This program was created based off real military-style bootcamp workouts (don’t worry there is a modifier!) and features real military veterans in the videos and filmed on real military bases.

⏰ While 22 minutes may not seem like a lot I have personally tried some of these workouts already and they are harder than anything I have ever done.

? Along with the workouts is a simple nutrition plan, aka your “Ration for Results – Nutrition Field Guide”. Your body is going to need proper fuel to give you energy and help you see results from your workouts so get ready to eat up people – food is your friend, not your enemy!!




‼ I am looking for 22 people who want to help drive awareness towards veteran suicide and join me in this challenge starting May 9th

‼ For every new challenger that joins me I will donate $22 to The Mission Continues to help veterans returning home adjust to their new life and give them the tools needed succeed and find purpose through community impact.

‼ To get more information on how to join me on this journey to support our active military, veterans, and those who love them please fill out this form, leave a comment on this post, or email me at ? and I will reach out to you within 24-48 hours.


Chicken Cauliflower Fried Rice

I have been itching to get my hands on this frozen cauliflower from Trader Joe’s for months now. I know you can make your own but sometimes you just can’t beat the convenience of having it ready to go in the freezer!

The problem is that it is so popular and Trader Joe’s sells out regularly. I have gotten into the habit of grabbing two bags or more at a time to ensure I am stocked up!


Cauliflower Rice


I was skeptical of this recipe because let’s be real, it’s missing the carbs!! But honestly I was totally satisfied from this dish and I didn’t feel like I needed actual rice or quinoa at all! The cauliflower rice has a nice texture and by adding the chicken it was super filling. The leftovers heated up nicely for lunch too.

This past month I have been part of a killer wellness group online. It is the most engaging and motivating one I have been a part of yet!! I am so proud to see everyone feeling great, sharing the progress they are making with their workouts, loving their shakes, and coming up with so many tasty clean eating recipes!

The group is going to stay open for April but change over to focus on being strong for the summer so where are my fellow beach lovers at??? ? ?

I am quite the beach lover myself and I am looking forward to continuing to make healthy choices and get in shape so I can FEEL my very best when that warm weather is finally here.

I am looking for women who want to feel confident this summer and rock cute summer dresses and swimsuits. Who want to surround themselves with other positive women who will motivate and inspire them over these next few weeks to feel their very best!

My plan is to make this my healthiest and happiest summer yet and if this sounds like something you want too than this group is for YOU!

***Also accepting groups so bring your family and friends!!*** ?

>>>  30 minute at home workouts ?
>>>  Simple nutrition that includes all food groups (YES you can have carbs and wine!) ?
>>>  Accountability and support from a community of positive and motivating beach babes who love to chat about their favorite summer fashion and accessories, travel plans ?
>>>  A forum to share recipes, asks questions, and celebrate our successes ?

If you would like to join our group of positive and motivating women as we focus on feeling good from the inside out for summer leave a comment on this post ⬇, email me at ? or fill out this form.


Bikini Bootcamp


Chicken Cauliflower Fried Rice
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
  • 3 teaspoons of coconut oil, divided
  • 1 lb boneless skinless chicken breast, cubed
  • Pink Himalayan salt, to taste
  • Freshly ground black pepper, to taste
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/2 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon minced ginger
  • 1/2 cup carrots, diced
  • 1/2 cup frozen peas
  • 2 eggs
  • 1 12oz bag of frozen cauliflower rice (1.5 cups fresh if you make your own)
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon sesame oil
  1. Season the chicken with Himalayan salt, pepper, garlic powder, and paprika.
  2. Heat 1 teaspoon of coconut oil in a large skillet over a medium heat and add the seasoned chicken.
  3. Cook for 2-3 minutes, flip and cook for an additional 2 minutes.
  4. Transfer chicken to a plate. It is OK if the chicken is not cooked all the way through, it will continue to cook on the plate and will be added back to the pan later.
  5. Heat 1 teaspoon of coconut oil over a medium heat. Add the onion and saute for 2 minutes.
  6. Add the minced garlic, ginger, carrots, and peas. Saute for 3-4 minutes.
  7. Move the veggies to one side of the pan and crack the eggs on the other side. Gently scramble the eggs using a spatula. As the eggs start to scramble and are no longer liquid start to incorporate them in with the veggies on the other side of the pan.
  8. Remove the veggies and eggs from the pan (I added them to the plate with the cooked chicken)
  9. Heat the remaining 1 teaspoon of coconut oil in the pan over a medium heat. Add the cauliflower rice and saute for 3 minutes.
  10. Add the cooked chicken and other veggies and eggs back to the pan.
  11. Add the soy sauce and sesame oil.
  12. Saute for an additional minute or two until the sauces are evenly distributed and everything is warmed through.
Serving size: 1.75 cup
21 Day Fix Container Equivalents for a 1.75 cup serving: 1 red, 1 green, 1 spoon


Cauliflower Fried Rice with Chicken (2)


Cauliflower Fried Rice with Chicken


Cauliflower Fried Rice with Chicken (1)



3 Day Refresh – the results!

There is no better feeling committing to something and following through with it start to finish!

While this wasn’t the most enjoyable 3 days, it was totally doable and I am so proud of myself for completing them. I didn’t veer off track of the program ONCE the entire time!!

This was my second time doing the refresh and this time around it was much easier because I knew what to expect. When doing the refresh it is suggested to pause your workouts or to do a recovery workout such as pilates or yoga so that your body’s energy can focus on detoxing. I personally think that everyone is different and that you should listen to your body and do what you think is best for you. If you feel energized and want to do a workout – go for it! ?

What I love most about the refresh is the quick results and how it rids your body of bloat and cravings. When I woke up today I was craving my whole, clean foods and I can’t wait to get in the kitchen and start cooking!

? TIP: Drink plenty of water during the 3 days. It will help flush your system, keep you from getting headaches, and to  further increase your results. I aim to drink 1/2 of my body weight in ounces of water per day - it's a constant struggle for me!

Here is how I felt throughout the 3 days. I find Day 2 to always be the biggest struggle:

Day 1

Mood: Excited and motivated!

Hunger: A little come mid-afternoon but luckily there is an afternoon snack.

Energy: Low – most likely since I came off a week of travel where my sleep patterns were off and I was eating anything and everything. I also had a little headache since I struggle to drink enough water every day.


Day 2

Mood: Bored, I miss my meals (esp my carbs!!) and my high intensity workouts.

Hunger: None, my body was adjusting to the refresh.

Energy: High, I slept great the night before and made sure to drink more water today than I did the day before.


Day 3

Mood: Excited again – this was the last day! I felt like I was on top of the world and could complete anything I put my mind to!

Hunger: None – I was oddly liking my veggies in coconut oil and made it for dinner 2 nights in a row.

Energy: High – so much so I even snuck in a pilates workout because my body was craving movement and stretching.


The results

I am excited to say that in 3 days I lost 4lbs total, 1.5 inches off my waist, and 2 inches off my hips!!!

I feel so energized and any cravings I had when I started are gone!! (Seriously, I got a gift sent to me last night full of yummy dark chocolate and I didn’t even have to struggle to put them in the pantry to have at another time!). I am so excited to get back into my normal routine and totally CRUSH my Hammer & Chisel workout later this afternoon ?






Want to learn more about the 3 Day Refresh or trying it out for yourself? Leave a comment on this post below ⬇ or email me at ? I would love to chat with you!


Bikini Bootcamp – Starting February 15th!


I am looking for 5-10 of my fellow beach lovers who are looking to get in the best shape of their lives before summer of 2016! ?

Positive women who could benefit from the support of others, sharing recipes, discussing our favorite summer fashion and accessories, vacation and summer travel plans and destinations, give advice, and more. ☀

A badass beach babe that is willing to INVEST IN HERSELF. That could dedicate 30 minutes a day to working out, will dial into her nutrition with a superfood shake, and learn to love these bright colored portion- controlled containers. ?

———-> KICKS OFF FEBRUARY 15 <———-

Drop your email in the comments of this post ⬇ or fill out this form


Bikini Bootcamp

3 Day Refresh and Tips for grocery shopping on a budget


Today starts my second experience with the 3 day refresh – a 3 day plant-based cleanse that includes my favorite meal of the day, Shakeology!

While it’s not the most fun 3 days it is SO worth it because you will see results in both weight and inches lost as well as reduced bloat and cravings 🙂 It is perfect to do if you are gearing  up for a vacation, are just back from a vacation you indulged a lot during, after the holidays, before a big event, or any time you feel you need a jumpstart (like before starting a new workout program!).

There are two options when you get the refresh:

  1. 3 Day Refresh Challenge Pack – includes a 30 day supply of Shakeology **this is my recommendation so you can continue to see results after completing the 3 days
  2. 3 Day Refresh Complete Kit – only includes 3 days worth of Shakeology

Check out this quick video to learn more about what the 3 Day Refresh is:

When doing a refresh you definitely need to PLAN AHEAD. It requires a lot of fresh fruit an veggies and your meals will break down like this:

  • Breakfast: Shakeology and 1 serving of fruit
  • Mid-Morning Snack: Fiber Sweep drink
  • Lunch: Vanilla Fresh shake with 1 serving of veggies, 1 serving of fresh fruit, and 1 serving of healthy fat
  • Mid-Afternoon Snack: 1 serving of veggies, 1 serving of healthy fat
  • Dinner: Vanilla Fresh shake and dinner recipe from the 3 Day Refresh eating guide (optional: 1 cup of vegetable broth with seasonings)

You can also have herbal or green tea throughout the day.

I was most afraid of the fiber sweep drink after reading people say how horrible it was. After drinking it I honestly don’t think it is that bad. I shake mine in a shaker cup with 8oz water, lots of ice and add some lemon juice. The trick is to drink it quick since it does thicken if you let it sit and THEN it is gross.

I also blend my vanilla fresh shakes with water, ice, vanilla extract and cinnamon since I am not a huge vanilla fan. If you drink the vanilla recharge drink from the performance line this reminds me a lot of that!

What I love most about the 3 Day Refresh is that you get to eat real, solid food during it. Yes it is plant based but I promise you won’t go hungry and you WILL see results. I can’t wait to share mine come Thursday morning so make sure to check back and see how I did!

Here is an example of one of the dinners I made from the last time I did a refresh. This salad was filling and I loved the crunch of the pumpkin seeds on top. Tonight I am making a ginger veggie stir-fry from the recipe book. This is actually one of my favorite recipes and I continue to make it even when I am not doing a refresh and I add chicken because it is so flavorful! Be on the lookout for a picture of the meal tomorrow!


Grocery Shopping and Meal Prep Tips



Here is what my grocery haul looked like for this week as I prepped for the refresh and the meals I would cook later in the week. The total cost includes my Shakeology and I shop organic at Whole Foods. I used to think I would never be able to afford organic food, let along from Whole Foods but by following the tips below I have been able to make it work in my budget. I also buy only food items at Whole Foods and buy household items (detergent, paper towels, toilet paper, etc.) on Amazon Prime or at Target to get them at a better price.

  • Make a menu in advance – knowing exactly what you need and sticking to your list helps you get in and out of the store faster and stops you from impulse buying.
  • Look what is on sale and adjust your menu if needed – I swapped out the $7 strawberries for the kiwis that were on sale 5/$2. I do this a lot with proteins as well such as swapping cod for the salmon that is on sale. If you can be a little flexible in your choices your wallet will thank you
  • Buy in bulk – my friends make fun of my (lovingly) because I buy in bulk for a lot of household items as well as food in bulk. I am not a hoarder, there is a method to my madness. For example, instead of buying the 3 pack of chicken breasts that are pre-trimmed of excess fat for $10/pack I buy the value size that usually has between 8-10 breasts for around $17. When I get home I break out the cutting board and knife and clean them all at once and then portion them into freezer bags with 1-2 pieces per bag to use at a later date. This means I won’t need to buy chicken when I grocery shop the following week. Just make sure to label your bags with the date so you remember when you bought them.
  • Find ways to use the same ingredient in multiple recipes to reduce waste and minimize food spoilage – If you are cooking for a family you may not run into this problem as much but if you are cooking for 1-2 people you may find you buy too many different ingredients and end up throwing half of them out at the end of the week. No bueno. As you plan out your menu for the week find ways to use your proteins and produce in different ways. For example, I love asparagus so one day I might have it in an omelette and then next night I might roast it or throw it in a pasta toss for dinner. If you are following a recipe you made online don’t be afraid to sub out ingredients. Maybe the recipe calls for broccoli but you have a ton of asparagus still left – use the asparagus!

You can do it!

Nervous to try the 3 Day Refresh? I was too! If you are thinking about trying it out leave a comment on this post or send me an email at and let’s chat! I would love to support you and help you through the 3 days!