Your workout + recipes
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So glad you're here! Everything's below. Do the workout, try a recipe or two, and if you want the full custom plan, I've got you. No pressure, just an open door. 💛
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Quick-Start Full Body Workout
20 minutes. Zero equipment. Just press play.
Follow along with Danielle. No equipment needed.
Dinner Mains
Four protein-packed meals that are simple to make and satisfying enough for the whole family.
Salmon Poke Bowl
- 2.9 oz fresh salmon (uncooked weight)
- 2 cups leafy salad greens (your choice)
- 3 tsp coconut aminos (or 3 tsp gluten-free soy sauce)
- 3 tsp sesame seeds
- 1 tsp sesame oil
- 5.3 oz quinoa (cooked) or 1.6 oz uncooked
- 0.5 avocado (medium sized)
- Use a ratio of 1 quinoa to 2 water. Add water to a pot and place over medium heat.
- When boiling, add quinoa and allow it to come to a gentle simmer.
- Cover and reduce heat to low. Simmer until tender and water is evaporated (~15 minutes).
- Meanwhile, heat a fry pan with oil and cook salmon skin down for 3 minutes, until crispy.
- Flip salmon and cook for 2 minutes on the other side, or until cooked to your preference.
- Layer in a bowl the quinoa, salmon, salad greens, sliced avocado and coconut aminos.
- Top with sesame seeds and enjoy.
Chicken Pesto Wrap
- 4.3 oz skinless chicken breast (uncooked)
- 2 cups leafy salad greens (your choice)
- 0.5 tsp olive oil
- 2 pc gluten-free wraps (regular size)
- 1 tbsp basil pesto (commercial)
- Heat oil in a fry pan over medium heat. Add chicken and cook well.
- Meanwhile, prepare salad to your preference.
- Lay the wrap out flat and spread pesto down the middle, top with chicken and salad.
- Note: if wrap is too full, enjoy some fillings on the side.
- Wrap tightly and toast if preferred.
Salmon Stirfry
- 3.6 oz canned pink salmon (drained)
- 7.1 oz mixed green vegetables (non-starch)
- 5.3 oz brown rice (cooked) or 2.2 oz uncooked
- 4 tsp soy sauce (gluten free)
- 0.5 tsp olive oil
- Remove salmon from can and drain. Prep and cut vegetables to your preference.
- Heat oil in a medium frying pan, add vegetables and soy sauce. Cook until tender.
- Meanwhile, use a ratio of 1 rice to 2 water. Cook over medium heat.
- When boiling, add rice and simmer gently.
- Cover and reduce heat. Simmer until tender (~15 minutes).
- Add salmon to vegetables and warm through.
- Serve cooked rice alongside stir fry.
Beef and Vegetables
- 3.6 oz lean beef (uncooked weight)
- 7.1 oz mixed green vegetables (your choice, non-starch)
- 7.1 oz brown rice (cooked) or 2.9 oz uncooked
- 0.5 tsp olive oil
- Prepare vegetables to your preference.
- In a pot, add water and rice at a 2:1 ratio. Cook over medium heat until tender.
- Heat a fry pan with oil and add beef. Cook until browned.
- Steam vegetables until tender. Serve alongside rice and beef.
- Enjoy.
🛒 Shopping List: Dinner Mains
Quick Breakfasts & Snacks
Three fast options to fuel your mornings or grab between meals. All under 15 minutes.
Easy Pro-Rice Flakes with Mixed Berries
- 3.55 oz mixed berries
- 6.4 fl oz whole milk
- 1 scoop protein powder (30g scoop)
- 4.45 oz rice flakes (gluten free)
- Cook rice flakes in milk over medium heat.
- Once rice flakes are cooked, stir through the protein powder.
- Top with fruit.
Dairy-free swap: Use 14.1 fl oz unsweetened almond milk + 0.5 oz raw almonds instead of whole milk.
Feta and Avo on Rice Thins
- 1.4 oz feta cheese
- 4 pc rice cakes (thin)
- 1 avocado (medium sized)
- Slice or mash avocado to your preference.
- Spread the avocado on rice cakes and crumble feta over top.
- Optional: Season with chilli flakes, salt and pepper.
Peanut Butter Protein Smoothie
- 1 scoop protein powder (30g scoop)
- 0.5 banana (medium)
- 8.6 fl oz whole milk
- 0.5 tbsp peanut butter
- Add all ingredients to a blender, and blend until smooth.
- If required, add additional water to reach the desired consistency.
🛒 Shopping List: Breakfasts & Snacks
That workout you just watched? It works. The recipes above are delicious. Our members picked those as their favorites for a reason.
But here's what I've learned coaching women for 15+ years:
The workout is never the hard part. Most women can push through 20 minutes. The part where things fall apart is everything around the workout. Specifically, the eating.
Not because you don't know what's healthy. You do. The issue is that you don't know how much of it to eat for your specific body, your age, and your goals.
Those recipes above are great. But eating the right foods in the wrong amounts is the #1 reason women work out consistently and still don't see changes.
The workouts build strength.The custom nutrition is what changes how you look and feel.
And the other piece? Doing this with someone in your corner. Having a coach who checks in on you. A community of women who get it, who are in the same season of life, cheering you on when it's hard and celebrating with you when it clicks.
That's the difference between a free recipe page and an actual transformation.
What Lasting Results Actually Take
Most programs give you piece one. You need all three.
Workouts That Fit Your Life
Short, effective training designed for your schedule. At home or at the gym, 20-30 minutes.
You've got this one ✓Nutrition Customized to Your Body
Not just recipes, but a meal plan built around your calories, your macros, your dietary needs, and foods your family will actually eat.
This changes everythingA Coach + Community Behind You
Direct access to message me when you're stuck, unsure, or need a plan adjustment. Plus a group of women who understand your life.
The real secret I created this free workout because I want you to see what's possible when the plan is right. But I'll be straight with you: a single workout isn't going to change your life. A system will.
Inside the program, I personally message every single member. Not a bot. Not a template. Me. I want to know your goals, what's tripping you up, and how to build a plan around the life you're already living.
If you've tried the workout and want the full picture (custom meal plan, macro targets, the community, direct access to me) I'd love to have you. Your first 7 days are free, and you can cancel anytime.
No pressure. No rush. Just an open door whenever you're ready.
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