Spicy Mango Salsa

Spicy Mango Salsa🌶
The perfect amount of sweet, spicy & Summer freshness! Top it on your fish, chicken, eggs, chips or by itself!

Makes 12 servings:
•125g Red Pepper
•50g Jalapeño
•50g Red Onion
•250g Mango
•2 Garlic Cloves
•Handful Cilantro
•3T Lime
•1T Apple Cider Vinegar
•Chili powder, garlic powder, salt & pepper to taste
Dice everything fine, mix & serve!
Only about 5g Carbs per serving!!

A Guide To Eating Out At A Mexican Restaurant

Do you love Mexican food?
‘Cuz we do!
Whether you’re going out to eat, or ordering it in, there are so many ways you can enjoy delicious Mexican cuisine & not drown yourself in unnecessary calories!
Follow these tips, enjoy your meal & feel awesome!:
🌮Plan ahead, look at the menu online, so you can balance out the rest of your day accordingly. I.e. if you’re going to enjoy a higher carb meal, lighten up on carbs earlier in the day.
🌮Want to snack on the classic chips & salsa? Portion them out. Grab a serving, put them on your plate & stick to just that. It’s easy to mindlessly reach into the basket! If you can skip these- do so!
🌮If you want to enjoy an alcoholic beverage, go for a light beer or if you love a margarita, ask for it skinny, fresh squeezed & half the sweetener!
🌮Go for dishes that aren’t cooked in sauces, or ask for the sauce it’s cooked in on the side so you have control!
🌮Ask for your food grilled not fried or sautéed- this saves a ton on fat content. Or ask for it cooked in minimal oils!
🌮Ask for no cheese or cheese on the side, a lot of dishes tend to be doused in cheese, so having control over this creates much more portion control! Using Avocado in place of cheese is a great, healthier option as well!
🌮Sub in black beans instead of refried beans, or skip beans & rice all together & ask for a side of steamed veggies!
🌮Build your meal:
•If you want cheese & gauc stick with leaner meats like shrimp, fish or chicken.
•If you want higher carb items like alcohol, chips, beans, rice, tortillas, try to keep portions small & incorporate veggies
•Hydrate well, restaurants usually use much more salt!
What’s your favorite Mexican fish & how could you order it a little healthier?!

Meet Duane!

⭐️Meet Duane⭐️

Duane started his weight loss journey & made amazing progress, then was looking for that next push past his plateau! We are so thankful to get to be a part of his journey & cannot wait to see what’s ahead! Duane is an amazing example of how creating healthier habits will allow you to LIVE your life to the fullest!

Thank you for letting us be a part in your story Duane!

“Oct 28th, 2019. We had just gotten back from a birthday trip with friends and family at Lincoln City. Got on the scale that morning weighing in at 350.8, the highest in my life. That day I started making changes. An Onalaska guy named Fred, came over Tuesday night for my first boxing workout. At the time I didn’t know what I wanted or expected out of working out with someone I barely knew. He suggested 20 jumping jacks as a “warm up”. I suggested he leave. (Not really, but 20 of those felt like the workout should be over). Fred would start coming over once a week. I would do workouts on my own, hit and miss, but the accountability factor was in place. We had a Vegas trip in February as a bonus if I lost x amount of weight. We went on that trip and I started looking for extra motivation, hence the Susan G Komen 60 mile walk in 3 days. One of the friends in that walk group then text me about using a nutritionist friend of hers. And now Katy enters the picture around 10 weeks ago, helping me learn how to count macros, learn food all over again, and find a solid balance of not being on a “diet” as I told her dieting has never worked for me as it’s not sustainable long term.
Fast forward to this morning. I weighed in at 275.4 (75.4 pounds lost). Fred and I still work out once a week. I have my weekly check-ins with Katy on Mondays (another solid accountability partner), and I’ve been doing and learning things I never dreamed I would ever do again. I have my life back. I have 3 active boys and an active wife I can keep up with now. If you think you’re to old or to overweight to change your life, you’re not. It’s small steps at first. It’s mental. You have to find accountability partners. Thank you to my huge support team starting with Fred Sturza, who’s been on this journey with me for almost 9 months now. And then my wife who works out with me the rest of the week and helps with cooking healthy options, and helps count macros. And Katy who has been a wealth of knowledge and positivity when it comes to nutrition and workouts. And finally all my 60 mile walking friends, Terry, Jody, Tyler, Angie, and Amy, and my friends that don’t workout with me, but are always there encouraging me. Love and appreciate you all.”

4 Healthy Summer Swaps!

Summer is in full force & of course, we all want to feel great in our skin when the sun is shining!

Feeling healthy, well, FEELS good! Feeling healthy doesn’t mean you have to give up delicious food or drinks either!

Here are 5 of our fav healthy swaps:

  • Ice Cream Swap: Switch out your typical dairy, calorie filled ice cream for a homemade smoothie! You can make your smoothie nice & thick so it has more consistency of ice cream, and switch up your fruits and flavors to whatever taste you’re craving.
    • Smoothie Recipe:
      • Add Your favorite fruit, think banana, berries, mangos, peaches, etc.
      • Add nut butter of your choice
      • Add Protein powder for some added sweetness & creaminess- chocolate and vanilla are great bases!
      • Use oat (this is creamiest), almond or coconut milk. Less milk means thicker consistency!
      • Add ice and blend!

  • Hamburger Swap: Summer is filled w/ BBQ’s! This doesn’t mean you can’t enjoy a delicious burger fresh off the grill!
    • Use 90% or leaner ground beef, turkey or chicken burgers
    • Go bunless, or bring your own low carb bun like sandwich thins or a lavish wrap.
    • Watch the toppings! A burger can go from 250 to 600 calories super quick just by piling on the toppings! Ask for no cheese, pile on the veggies and use lower calorie sauces like low sugar ketchup & mustard

  • Summertime Cocktail: This time of year usually has more people wanting to enjoy that ice cold, refreshing cocktail & there is nothing wrong with that! It can be super easy to pile in the calories with many of the advertised Summer cocktails out there! There are so many ways to make a  yummy drink without all the calories and sugar!
    • Use a lower calorie liquor like vodka, tequila, gin or rum
    • Use a zero calorie mixer like water, club soda or diet tonic
    • Add fresh juice from fruit like lime, lemon, grapefruit, orange, berries
    • Use flavored sparkling waters

  • Swap out your snacks!
    • This is the time of year where fruits and veggies are so fresh, so take advantage! Instead of heading to a get together with chips or a calorie dense dish, make a platter of veggies with a greek yogurt based dip to munch on, or a platter of all the fresh fruits! Or, make your own homemade chips but cutting a sweet or white potato super thin, tossing in light oil and roasting at 400 degrees until they’re crispy! Season as you’d like!


Christine- 4 Years of Nutrition!

Meet Christine! She has worked with Katy on and off for 4 years!

She is the perfect example of how our goals change, life changes and our nutrition should constantly be assessed and shifted in order to be conducive to our lifestyle and goals!

Over the years we have worked together to make sure she is reaching her goals. Sometimes it was more important to be leaner, others it was to have a balance of feeling her best in the gym and in her clothes! Whatever the goal has been, we were always communicating and tailoring nutrition to where she is at in her journey.

Christine Says:

I started Flex Fuel 3 1/2 – 4 years ago with Katy.  I saw the progress of my coaches and I wanted to lean down and not deprive myself of the foods I love.

Running 30-40 miles a week plus doing cross fit was not doing the trick.  I had to add in nutrition. I was also over doing it with exercise.  I cut my running way back to only once a week (this was hard at first) and continued doing cross fit 4-5 days a week.  I believe weight training and nutrition is key.

My biggest challenge is finding the right balance of exercise.  I tend to over due it and I have to remind myself if I’m watching my nutrition I don’t have to do as much. Katy (my coach) also wanted me to add in a rest day and that was hard.  When I first started flex fuel I focused on the scale way too much.  I did it for six months and saw amazing results.

I tend to take the summer, Fall and part of the winter off and start up in January to get ready for the summer.  I’ve tried to do it on my own but being accountable to someone makes it easier.  This is my third time and again I saw great results. However I’ve learned a lot from the past two times I’ve done it. First of all don’t focus on the scale, measurements are key.  There are many weeks I weigh myself only 1-2 times a week.

If I’m feeling swollen from a tough workout or it is that time of the month I know I won’t like what the scale says.  I weigh four pounds more than my first time and my measurements are the same.  I lift heavier weights now so I’m sure that’s why.

Also I don’t deprive myself from the things I can’t live without, which is coffee and pizza.  I enjoy birthday parties, vacation, etc…and when I slip up I just get right back at it.  The first time I did this I use to stress out about social events but not anymore.  You can make anything work if you just plan.  I’ve had the same coach (Katy) every year and she knows me.

Katy is real and a great motivator.  She knows everyone needs to enjoy life and there are going to be times we slip up but she always knows what to say and do to get me where I want to be.  I couldn’t do it without her!  Other diets I’ve been on are not sustainable.  It has to be a way of life.  I don’t want to go without coffee, sweets, alcohol and pizza.  This fits me. 🙂 


Thank you Christine! We are so happy to have you as a part of the Flex Fuel Fam!

Here are more photos of all of the phases in the past 4 years!

Southwest Casserole

Needs a new twist on Taco Tuesday? Or any day you are craving a Mexican dish for that matter! This casserole is so easy & you can eat it on it’s own, change up your proteins used, eaten on a hard or soft shell taco.. or whatever style you’re cravin’!


  • 1lb 93/7 Ground Beef OR any meat of choice!
  • 200g Mixture of Red & Green Peppers, Chopped
  • 200g White Onion, Chopped
  • 8oz White Mushrooms, chopped
  • 2 4 oz Cans Diced Green Chilis
  • 1 Cup Salsa
  • 1 Cup Reduced Fat Mexican Blend Cheese (optional)
  • 1 Cup Cooked Quinoa
  • 1/2 Cup Black Beans


  • Preheat Oven to 375
  • Cook your Quinoa and Protein separately, set aside
  • Combine all veggies in a medium pan and cook until halfway tender
  • Combine all ingredients except 1/2 cup cheese together
  • Pour into a 9×12 baking dish and bake for 15 minutes
  • Top dish with the remaining cheese, bake until bubbling

Serves 8: Macros per serving: 10F 24C 20P

*You may weigh in total ounces, and make that your number of servings in your recipe, then weigh out the amount that is conducive to your macros!

Optional toppings not included: light sour cream, diced cherry tomatoes, avocado, cilantro. Serve with hard or soft tortillas!

How To Stay On Track When You’re Not Tracking

If you’re in the routine of regularly tracking, you are bound to encounter a vacation, a weekend, a meal or just some scenario, where tracking just really isn’t an option or practical.
For some of you, this may not feel like a big, for others it may make you feel like a loss of control, like all your hard earned progress is going out the window or like you’re lost, not knowing what the heck to eat or how to handle it!
Our goal as coaches at Flex Fuel, is to educate you along the way, so that you’re confident in your habits & know how to handle those times when you aren’t tracking. You should be able to know what healthy choices & balance looks like, regardless of what life throws at you! You should be able to enjoy life, without stressing over your food.
Key Points in handling those “untrackable” occasions:
🥞Portion control is everything: No matter what you’re eating or drinking, if you monitor your portions, you will lower chances of having adverse affects!
🥦Whenever possible, reach for Whole Foods: Unprocessed, veggies, fruits, lean proteins, all the colors, no additives! If you’re eating REAL food, it’s more difficult to over eat or feel yucky!
💦Hydrate: This will support digestion if you do have food out of the norm that affects it & make sure you aren’t mistaking thirst for hunger!
🌯Eat Slowly: Chew your food 20-30x per bite, this will support digestion & give your brain time to register when you are satisfied, preventing over- eating.
👀Stay Aware & Present: When you’re eating, do your best to eliminate distractions, this will keep you from mindless snacking & over eating!
🍓Pack Food: Whether it be meals or just little snacks, bringing your own, healthy options is always smart! This at least gives you a little control & some options!
We encourage our clients to track their food when possible because this gives control, balance & structure! By doing this, it makes you aware of what proper nutrition looks like for you & will give you more confidence in those times when you aren’t tracking & don’t have that structure!
Are you confident in those un-trackable situations?

Zucchini Bread Muffins

If you love zucchini bread, this is the recipe for you! A great, healthier alternative to your classic zucchini bread and still just as delicious! You can make it into loaves if you prefer loaf style, but we love muffins because they are easy to freeze or just have around for snacks!



  • 10 oz Zucchini (I just used two large)
  • 1 cup Brown Sugar or you can use coconut sugar if you have it!
  • 3 Cups All Purpose Flour
  • 1 tsp Baking Soda
  • 1 tsp Baking Powder
  • 3 tsp Cinnamon
  • 1 tsp Nutmeg
  • 3 Whole Eggs
  • 1 Cup Unsweetened Apple Sauce
  • 3 tsp Vanilla Extract
  • 1 tsp Salt
  • 1 Cup Chopped Walnuts


  • Preheat oven to 325 degrees
  • Grate Zucchini or chop up in a food processor
  • Spread in a towel or paper towels & Pat dry to pull out extra moisture, repeat this until most of the water is gone
  • Mix all your dry ingredients in one bowl- minus the sugar
  • Whisk all wet ingredients + the sugar together
  • Combine wet and dry together well, then add your zucchini and walnuts
  • Spray your muffin tins with non-stick spray
  • Evenly distribute your batter
  • Bake for 18-20 Minutes

*I ended up making 26 Muffins. To get exact macros for your recipe, weigh your entire batch, divide by 24 or 26, and that’s how much you put in each muffin tin!

Macros for one Muffin: 4F 20.8C 3P



Non-Dairy Scalloped Potatoes

These are such a great twist on classic scalloped potatoes! Not only are they macro-friendly but they are made with clean ingredients and dairy-free!

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  • 600g Russet Potatoes
  • 1 Cup Canned Coconut Cream (I used Safeway Organics brand)
  • 2T Lemon Juice
  • 1/4 cup water
  • 1T Dill (fresh or dried)
  • 2T Nutritional Yeast (not mandatory, but adds a cheesy taste!)
  • 1tsp Salt
  • 1T All Purpose Flour
  • 100g Yellow Onion, diced


  • Preheat oven to 350 degrees
  • Slice potatoes about 1/4 inch thick
  • Spray 9×6 baking dish with non-stick spray, then arrange half of the potatoes on the bottom
  • Over medium heat in a pan, cook your onion until tender.
  • Add Coconut cream , water, flour & whisk
  • Add the remaining ingredients & continue to whisk until it thickens. Turn off heat
  • Pour half of the sauce over the first layer of potatoes
  • Layer the rest of the potatoes, then the remaining sauce
  • Bake for 50-60 minutes

I weighed this recipe out in total ounces, which came out to 35 ounces. Weight your total batch and divide by that number to get exact macros for your batch!

Macros per ounce: 3.9C 1.5F 0.7P

Poke Bowl

Poke Bowls are all the rage right now and with the current Stay at Home orders, I decided it was time to take it upon myself to create my own! These bowls are so fresh, protein packed and are easy to mix up with different ingredients to make them you’re own!


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  • 127.5g Poke ( I bought the Bumble Bee frozen packs from the grocery store and used half, if you can find fresh- that’s best!)
  • 1/2 Cup White Rice
  • 70g Purple Cabbage, sliced
  • 50g Carrots, sliced
  • 25g Cucumber, sliced
  • 50g Mango, diced
  • 45g Avocado, diced
  • 10g Almonds, crushed
  • 2T Coconut Aminos
  • Cilantro & green onion to garnish


  • Dethaw your poke
  • Cook rice
  • Chop all toppings
  • Let rice cool (if it’s too hot it will cook your poke!)
  • Top rice with all toppings, drizzle with aminos & Enjoy!

Macros Per Bowl: 37P 13.5F 64C

*Cut down rice for lower carb option!