12 Healthy Recipes for Your Super Bowl Party!

12 Healthy Recipes for the 2021 Super Bowl

Save yourself from feeling like crap and having low energy (not to mention the next day guilt and inflammation) by choosing a few of these healthy Super Bowl recipes instead!  The Super Bowl experience does not have to include drowning ourselves is dip, cheese, and greasy processed foods. You can have flavor, fun and totally enjoy Super Bowl foods without the heavy, shitty foods.

I’ve put together my favorite appetizers, dips, proteins and beverages for you to try.  CLICK HERE to download a printable version of each of these recipes!  Here is a breakdown of the recipes:

Appetizers: Protein Packed Deviled Eggs, Fruit Kabobs, Maple Almond Popcorn

Dips: Layered Nacho Dip, Chili Lime Chips, Green Goddess Dip, Golden Beet Hummus

Proteins: Crispy Pork Tenderloin, Slow Cooker BBQ Pulled Pork, Honey Chili Meatballs

Beverages: Ginger Lime Juice (boost that digestion!), Blueberry Agua Fresca, Raspberry Mojito (mocktail or cocktail)

I’d love to see your healthy creation so be sure to tag me on IG @carmenohling!!

11 Healthy Cookie Swap Recipes

11 Healthy Cookie Swap Recipes

11 Healthy Cookie Swap (aka Cookie Exchange) Recipes Everyone Will Love

🍪 I am calling this “Carmen’s Holiday Cookie Exchange!” Although only two of the treats are actually cookies!!

🎄Below is the rundown if you were so lucky to get one of my 7 packages this year or if you’d like to make and deliver your own healthy holiday treats!!!

✨Raw Fig Bars

✨Chocolate Fudge

✨Cake Batter Bites

✨Peanut Butter Fudge

✨Orange-Cacao Bites  **These seriously taste like those chocolate oranges you break open… Do you know what I’m talking about?  You will love these if you love those!

✨Cashew Butter Fudge

✨Chocolate Sea Salt Figs

✨Chocolate Peppermint Truffles  **These are most likely my favorite this year, so freaking good!

✨Raspberry Thumbprint Cookies

✨Almond Butter Chocolate Chip Bites

✨Double Chocolate Peppermint Cookies

🎄 The best part.. each of these recipes take only 15 minutes or less and can all be made vegan, gluten free, dairy free, soy free, and refined sugar free!! Find more recipes like this on Instagram under the hashtag #cookathomewithcarmen and be sure to tag me @carmenohling on your stories and posts so I can see all of your healthy treats!! Here’s to being happy and healthy this holiday season. Much love, Carmen

Shop Local, Shop Small Business!!  The Best Small Businesses to Checkout!!

Shop Local, Shop Small Business!! The Best Small Businesses to Checkout!!

Right now more then ever it’s time we step up and

Shop Local and Shop Small Business! 

Here are some of my top picks!!



Shop Local

Goods, services, gift cards, take out and more!!



I love this Colorado Hat from Heart Shake Studios!

This local Colorado company serves up the MOST DELICOUS plant based cheese dip I’ve ever had!  You must try it, this is my current fav!

Majic Wellness is offering up to 30 off my favorite CBD products!  I use this Tincture daily, this Balm often, and these Lavender Bath Bombs weekly!

Are you ready to change your hair style without a full commitment?  My girl Jasmine, handcrafts wigs that you will love!  30% off now too!

Need some body work?  Joal Traynor, LMT is offering a buy one get one 60 minute massage.  I swear by his work and this is a smoking deal!

Looking for a great co-working space or a sustainable, unique hotel experience?  SPC Hotel is it!

You can find me here working or just enjoying an Americano every week.  My hubs really loves the Campfire Coffee too!

Gluten free cookies and a really cool passion?  Yes, please!  I love serving these at my events.

If you’re in Colorado Springs and looking to change up your fitness, then I highly recommend Mike.  He’s changed my life and I train with him weekly!

This is a female owned bakery that offers so much deliciousness, even gluten free goodies too!  You’ve got to check out the Sugar Sisters!

The hubs and I really love this family owned Sushi business.

Jessica is a gorgeous soul who make women beautiful through makeup and skincare in Colorado, check out her work!

You all know I love me a good bloody mary (virgin or regular) and this place fresh presses their juice to make bloody marys!



This is my all-time favorite yoga studio and they have cute mugs that I love!

I have been going to this delicious, family owned Mexican Restaurant in Oregon since I was about 10 years old! 

My go to Whole 30 and Paleo meal prep kitchen if you’re in the Portland, Oregon area.

The spiralized cucumber salad from this delicious restaurant in Salem, Oregon is my favorite!

Looking for a fresh, cold press juice in Oregon?  NW Raw is the place to go!

The rooftop bar at this restaurant and hotel is one of my all time favorites!  It’s a must see in the Bend/Redmond, Oregon area!

Want a freaking great cup of coffee in person or a monthly subscription to your house?  You’ve got to try Water Ave Coffee! My fav is the Blue Creek.

Need a really freaking good auto detail?  Check out Melody’s, you’ll be very impressed!

West Coast Strength has all the loggers, crops, tanks and leggings… plus they have a great training facility in Oregon too!

Dance, dance, dance!  If your kids love dance, then check out CDVA… both in person and online too!  The best dance in Oregon!


Female Owned Businesses Nationwide and Online

Learn to lift weights like a lady boss with my business bestie, Cassie…. Plus, if you want to actually eat food and not diet, she’s your girl!

The Miracle Membership with Gabby Bernstein is the one monthly membership I’ve had for years and still love it!

My girl, Johni, is serving up all the simple and super valuable social media marketing tips and strategies every week!

All the photo, TV, media, social media and small business growth tips that you need that won’t break the bank, check out Reframe!

Amazing tea with super badass names, you want to drink this!

This holistic health brand is the ACV steep I drink everyday to stay healthy and boost my immune system!

Love pancakes, me too!  Check out ABS Protein Pancakes ASAP!!

Love fancy cocktails but want to skip the sugar?  I am here for that!  Check out Swoon, you’ll love it!

Create and cultivate has been serving up the most valuable virtual conferences and workshops all year long in 2020- thank you!!!

This woman is my spiritual guru for business…. I couldn’t love her energy more!

I love and use this protein powder daily.. it’s vegan and super quality- plus a female owned business!

Lots of ladies complain about being bloated.  In her book “Go With Your Gut” Robyn serves up all the tips to feel better ASAP!


Enjoy your shopping small business and thank you!!


The Clean Beauty, Clean Foods, Fitness and Stuff I Love Black Friday and Cyber Monday Deals for 2020!

The Clean Beauty, Clean Foods, Fitness and Stuff I Love Black Friday and Cyber Monday Deals for 2020!

If you don’t want to search for all the best deals, here’s my list for Black Friday deals in 2020!

Clean Beauty

  • Beautycounter’s biggest sale of the year 15% off!  I love the Lip JelliesCharcoal MaskAll Bright C SerumConcealer, and  this Eyeshadow Pallet.
  • Booda Butter is having their biggest sale of the year!  I love this Lip Balm and this Body Balm.
  • Sephora is offering up to 50% off on select products!  But beware, not all is clean beauty.  I love this Retinol Cream and this SPF.
  • Okay, so technically it’s not beauty but it’s clean lube… what more could you want.  It tastes good too.  Try it, 30% off today!
  • Natural nail polish that dries in 5 minute and ACTUALLY stays on?  YES!!  Try Dazzle Dry, the entire site is 25% off today!
  • Clean cleaning is important too!  Check out Branch Basics, 20% off!

Clean Foods

  • Naked Nutrition is offering 15% off everything!  My absolute favorite is this Peanut Butter Powder.
  • I drink this everyday and if you’ve not tried it NOW is the time!  30% off today!!  My favorite flavor of Ultima right now is this Pink Lemonade
  • Hands down my favorite nut butter of ALL TIME is Nuttzo!  Today is buy one get one, such a great deal.  I love these single serve packs!
  • Did you know that regular coffee has a TON of chemicals on it, yep and you’re drinking that!  My favorite coffee is on sale today Purity, try it!
  • How about good-for-you (gluten and grain free) chips and tortillas?  My favorite brand Siete Foods has 20% off everything today!
  • Make drinks this holiday season but save a TON of calories with this simple sugar made with monkfruit (sugar free and zero carbs!)
  • Snarky tea makes a great freaking gift.  Check out the name of this cinnamon black tea! And, it’s a female owned business!
  • These real food bars are so freaking good and you can feel good about eating them too!  I love the cashew + fig + carrot  bar!
  • Matcha has so many great benefits and THIS kit is a great way to get started, plus it’s 20% off today!
  • Mushroom coffee sound weird?  Well I can tell you it’s delicious and full of extra healthy benefits, plus it’s 50% off today!

Stuff I Love

  • Okay, all seriousness THESE are my absolute favorite shoes to train and run in!  Asics 360’s and everything is 30 off!
  • So, I was so hesitant to try the Spanx brand but when I tried their leggings… Um, you’ll love them!  I love these and these so much!! Plus, 20% off!
  • Yes, I am still in love with jumpsuits and this one tops my list and it’s on a HUGE sale today, only $39! and this one from from Express too
  • Purvida is offering 40% my favorite bracelet and ring!  So cute and makes a great gift!
  • Not going to lie I’ve been wanting to try Good American Jeans forever and now I can, they are 55% off!  These and these are so cute.
  • I think a women’s neckline and shoulders are so gorgeous and now I can show it off with this sweater that’s only $22!
  • This fitness wear brand is not only functional buy sexy.  I love it!  Check it out, up 35% off!
  • This spiralizer is only $23!
  • This soothing light is on my nightstand and its so freaking wonderful! 
  • I love Levis jeans and jean shorts.  I’ve been dying to try the new Wedgie and Ribcage jeans and now I can because they are 50% off!
  • I love headbands.  Need I say more?  This 6 pack is only $13!
  • Everylywell food intolerance tests are so easy to do at home and way faster than an elimination diet!  35% off now!
  • I could live in jogger and I love these from Express, only $25!

Shop Local

  • I love this Colorado Hat from Heart Shake Studios!
  • This local Colorado company serves up the MOST DELICOUS plant based cheese dip I’ve ever had!  You must try it, this is my current fav!
  • Majic Wellness is offering up to 30 off my favorite CBD products!  I use this Tincture daily, this Balm often, and these Lavender Bath Bombs weekly!

I hope you enjoy this list and your day!


Fitness & Health Fridays With Lauren on Fox21 News

Fitness & Health Fridays With Lauren on Fox21 News

Fitness & Health Fridays  Join myself, Lauren and other health and fitness professionals each Friday on FOX21 Morning News and Loving Living Local as we breakdown the barriers of fitness and health together.  You don’t want to miss this!


Friday, October 16th: 

Make Ahead Breakfast & Snack Recipes

I am so excited to share these kid and hubby approved make ahead recipes!  Not only are they healthy, simple and quick but they taste great too!!  I highly recommend getting kids to help with these recipes too, because they will love it that much more!!


#1: Breakfast Make Ahead Overnight Oats

Base recipe is: ½ cup oatmeal, ½ cup liquid, ½ scoop protein powder

I made: Pumpkin Overnight Oats & Peanut Butter Overnight Oats

Other flavor combos: lemon/blueberry, chocolate chip cookie, coconut/vanilla, PB&J.. the options are endless!



Classic Overnight Oats

Protea Nutrition (the protein powder I use!)


#2: Dips and Veggies

We all know we should eat more veggies but often do not.  Here’s a fun way to add more veggies to your daily diet with these make ahead dips!


#1: Green Goddess

#2: Hummus





Friday, September 18th: 

5 Things to Know Before Hiring A Personal Trainer

There is tons of information available online and programs online to help you reach your fitness goals, but taking a more personalized approach can really improve your results. If you can afford it, hiring a personal trainer is an excellent option, particularly if you struggle with keeping yourself motivated. You’re less likely skips workouts or give up on yourself when someone holds you accountable, and a trainer can give you that extra push.  However, not every trainer will be right for you.  Here 5 things you need to know before hiring a personal trainer.

 #1 Know Your Goals: The best trainers listen to what they’re clients are wanted to accomplish and can even help you set more specific goals.  For example, if you tell them you “want to get fit” they may help you set a goal to run a mile in a certain amount of time or be able to do 20 strict push ups.

#2 Don’t Be Fooled By A “Big Name” or Tons of Followers: Social media is not always the best way to pick your trainer.  Just because they have thousands of followers does not mean that they are worth the investment.  Keep in mind that trainers should be able to show their client’s results, not just their own abs!  A good trainer will also ask a questions prior to starting your first session, such as your goal, your health history, injuries, fitness level, etc.  If they don’t ask you questions, this is a red flag for sure!

 #3 Ask About Their Certifications & Expertise:  Common training certifications you will see are: NASM-CPT (National American Sports Medicine) ACSM-CPT (American College of Sports Medicine), or ACE-CPT (American Council on Exercise) all indicate some level of credibility.  The gold standard in the industry is the National Strength and Conditioning Association (NSCA). The NSCA-CSCS (Certified Strength and Conditioning Specialist) or NSCA-CPT (Certified Personal Trainer) certifications are also 2 certifications to look for when interviewing a trainer.  Be sure to also ask about their expertise, for example if a trainer loves doing sweaty high intensity workouts but you’re into yoga and low intensity workouts because of a knee injury that might not be the right trainer for you!

#4 Make Sure You Connect:

Trainers all have different coaching styles and you will want to find a right fit for you.  Don’t be afraid to say no if you’re personalities don’t align but you’re also not looking for a best friend here.  If you’re too chatty during your sessions, you may not get the biggest bang for your buck!

#5 Keep Consistent, Open Communication & Stay Open:

There’s nothing worse than hating every single workout you are doing.  Keep the lines of communication open with your trainer always.  Provide them feedback with what you’re loving or not loving about the training sessions and keep them update about your goal.  Lastly, you’re hiring a trainer for a reason- don’t be a know it all or not willing to try new things.  Stay open to new techniques, hey you might love them!




Friday, August 28th: 

How to Get Out of A Fitness Rut!



If COVID-19 has got you out of the grove, I am going to share my tips to get you motivated again! 

Tip #1: Write down your goal AND speak your goal out loud, so others can help encourage and hold you accountable. 

Tip #2: Get an accountability partner or coach.  (I work with Mike Gray currently and he is in this segment!)

Tip #3: Challenge yourself and try something new!

With the guidance and coaching from my trainer, Mike Gray, I am currently challenging myself to learn to do handstands. CLICK HERE to watch the entire segment, including when Lauren and I do handstand on air!

Find out more about Mike Gray’s Functional Fitness Coaching, HERE.


Friday, August 21st:  


I Share with You How to Be Motivated Every day! 

Fill your own cup first thing by developing an AM ritual.  This will allow you to not be so rush each day and set your intentions to be healthy, happy and motivated…..

Why an AM Ritual?

Most of us are in a rush in the morning, which leads into a rushed day and we are less likely to keep our goals at the forefront of our minds.  Not to mention if you are rushing all day you are always in your sympathetic nervous system, that fight or flight state, which can be very detrimental to your health and waistline.  Stress is the #1 reason for physician visits year after year in the US.  So start your morning a little slower, be intentional and you can be in control of your day and how you feel vs your day being in control of you!


AM Rituals to try to get you closer to reaching your health and fitness goals daily that we share during this segment:

#1 Lemon water

#2 Deep breathing, meditation or prayer

#3 Intention setting and affirmations

How do you get started?

Make a commitment to yourself to set aside 5-10 minutes in the morning.  Start with one thing and build on it from there!  Here are a few you can choose from that can help be intentional and reach your health and fitness goals:

Here are a few that you can try out – pick any that resonate with you –

  • Drinking a cup of coffee or tea
  • Practice yoga
  • Meditate
  • Take a hot or cold shower
  • Go for a walk or a run
  • Visualize your day
  • Write/say your affirmations
  • Read
  • Journal
  • Practice gratitude
  • Deep breathing
  • Stretching or walking
  • Getting outside for a quick hit of Vitamin D!

Find more on AM Rituals at:

FREE GUIDE: 3 Hacks To Simplify Your Morning Routine: https://carmenohling.com/intention/

BLOG: How To Build A Morning Ritual:  https://carmenohling.com/building-the-perfect-morning-routine/


Friday, July 31st:  I share with you two healthy cocktail (or mocktail) recipes that you can use this summer to enjoy a refreshing beverage and stay healthy!!  Click here to watch the full segment and click here for the blueberry-mint spritzer recipe and here for the margarita recipe to download and try them at home! 



Plus, if you’d like to check out the new female-focused wine spritzer company created by Lori Harder that I mention, you can do that here and grab the Ultima Replenisher Electrolytes here


Friday, July 17th:  I share with you smoothie recipes that are not only delicious and healthy but will keep you full until lunch!  Click here to watch the full segment and click here to download the recipes and try them at home! 


Connect with me on Instagram here for more recipes and tips.


A big THANK YOU to Blitz45 in Colorado Springs for sponsoring this segment!

Find out more about Fitness and Health Fridays on the FOX21 News Website here.

Connect with Lauren McDonald here.


How to Stay Healthy As We Transition To Busier Schedules

How to Stay Healthy As We Transition To Busier Schedules

3 Tips For Busy Women to Stay Healthy and Put Themselves First

As we in the United States, begin to transition in phases from quarantine to being out and about more in our communities, it’s extremely easy to get overwhelmed or feel anxious. Especially as women, we are often the caretakers, the shoppers, the controller of finances, and we still want to be our best selves, feel good and be healthy as well! What happens often, I know this was challenging for me when my kids were young, is that women put themselves last. We have all heard it before that we can’t show up and help others unless we are helping ourselves first but somehow that gets neglected. So, I want to share with you today three simple strategies to stay healthy and put yourself first.  If you implement these, you will reduce you overwhelm, improve your health, and feel happier overall!

Tip #1: Nourish your body with whole real foods consistently during the day.

You might be thinking who has the time to be cooking and preparing such complicated meals? Well don’t worry- I’ve got your back with some simple, fast, healthy and delicious meals that you can make to improve your energy and feel amazing, even with a busier schedule.  Click HERE for 7 simple recipes that I know you’ll love!

Tip #2: Practice daily self-awareness

One of the keys to reducing stress and living a joyful life, is living in the present moment. Specifically, this means not dwelling in the past and not worrying about the future. The key to living in the present is being super self-aware. So how do you do that if you are constantly being pulled in all directions? Here is what I suggest: set aside five minutes in the morning, five minutes in the afternoon and five minutes in the evening to check in with yourself. In the morning start by writing down your intention for the day and how you want to feel first thing in the morning.  Then, as afternoon rolls around, check in to make sure your actions are matching your aspirations during the day and then at the end of the day celebrate your wins. Be sure to include what you’re proud of accomplishing and this will help build momentum for the next day.

3: Get 7-9 hours of sleep each night.

Again, we all have heard the importance of sleep, but I am here to tell you that sleep is really the catalyst to everything in life- it’s our bodies time for rest and recovery. And guess what? When we don’t get sleep we’re less effective during the day, we’re less creative, more apt to snap at our love ones around us and we’re more likely to eat non-nourishing foods for our body. And guess what?  If you’re trying to lose body fat, it’s not going to happen easily for you if you’re not getting enough sleep. My recommendation is 7 to 9 hours of sleep per night, so yes that means that you may have to Netflix less, social media less and get your booty into bed earlier.

I hear you, that’s easier said than done so something I’ve been using it lately is taking a 15 to 20 minute hot bath with a bath bomb from slab mule.  Let me tell you- I sleep like a baby every time! Other things that you can do before bed is trying out that five minute journaling exercise that I mentioned earlier, doing some deep breathing or a quick meditation (try googling yoga nidra, do a free video on YouTube that’s my favorite!) Lastly, be sure to put down your constant companion a.k.a. your cell phone at least an hour before bed.

I am the first to tell you that all of these ideas that I’m sharing with you today are simple, but at times they can be hard to implement. So, start with the one that you feel would be most helpful to you and do that for a full week then add another one. With consistency you’ll find that you’re less stressed, more present in everyday life and overall feeling so much better with your energy and your health!

I’d love to hear from you!  Which tip are you going to try first?  Shoot me a DM on Instgram @carmenohling!


Are you finally ready to let go of doing it all, feeling overwhelmed and not finding joy in your life? I remember the day I said “no more” and  I let it all go!  I’ve created this guide with 3 simple steps for you to get started and find more joy in your everyday life and way less stress!

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