Shakeology No-Bake Cookies


I’ve had a major sweet tooth all day long, and decided to try out these Shakeology No-Bake Cookies and although they didn’t turn out so pretty, they taste amazing!


You’ll need:

1 cup Chocolate Shakeology Powder (get it here)

1 cup Natural Peanut Butter

1 cup Rolled Oats

1/2 Cup Local Honey


Add all ingredients into a large bowl and mix well.


Once combined, roll the mixture into 24 1-inch balls.  Flatten slightly for a classic cookie shape.


These were the perfect treat for my sweet tooth cravings, and they actually a pretty healthy.


Here’s the nutritional breakdown for 1 cookie according to the recipe calculator.


Easy Meal Planning & Food Prep


Meal planning makes my life so much easier.  Really.

It doesn’t have to be an entire day of make ahead freezer meals or racking my brain for every morsel I’m going to consume in the next few days.  Although those two things can help you save time and stay on track, it’s often overwhelming to accomplish… and because it seems so unmanageable, there’s a good chance it gets put off each weekend.

One of our goals for the new year was simply to eat out less.  When we get home late, it’s very convenient to just pick something up on the way home, but it’s not at all helping us reach our fitness goals and it’s a real strain on the wallet.  So, we decided we needed a way to plan a general outline of what we would have for dinner each week.


It’s nothing fancy…  It’s just a dry erase board from Hobby Lobby and a few colorful markers.

By having a visual on what we are going have for dinner each week, I could easily make out a grocery list of what I needed to pick up.  I know what I need to set out to thaw the night before, and because I’ve planned our side dishes ahead of time, fresh vegetables are less likely to go bad sitting in our refrigerator.

And since we are still following the 21 Day Fix program, I went ahead and portioned our some of our veggies for the upcoming week.


These colorful snack bags come from Target and are perfect for using with your 21 Day Fix containers.

One HUGE food prepping tip:  When you get home for the grocery store, don’t put something away if it needs to be washed, chopped, or prepped in any way.  If you put in away once, you’re less likely to take it back out to prep it and have to put it away again.


I picked up carrots and celery for snacking this morning, and made sure to leave them out while I put away our other groceries.  Then I washed, cut and measured them with the green container and sorted them into the color coordinated snack bags.


Now I’ve got easy grab-and-go snacks (that are healthy!)  I can easily keep these in my mini fridge at work and be less tempted to go to the vending machine when I start to get hungry.  Win-win!


Roasted Cauliflower Mash


Trying to get in enough vegetables can be tough, especially when the cold weather lends itself to soups and easy crock-pot meals.  I’ve started making this cauliflower mash recipe as a substitute for mashed potatoes.

If you are trying to save time, you can always boil the cauliflower instead of roasting in the oven, however roasting brings out a subtle sweetness that is delicious!

You’ll need

1 head of cauliflower

2 TBSP Grass Fed Butter


Garlic Powder


Black Pepper


Preheat your oven to 400 degrees.

Start by cutting on the leaves and stem of the cauliflower.  Break or cut the florets into medium sized pieces, and place on a baking sheet covered with aluminum foil.


Place in the oven for 20 minutes.  Carefully turn the cauliflower florets over and cook for an additional 10 minutes.


Once you remove the cauliflower from the oven.  Place the florets into a food processor, along with the butter.


You may need to make this into several smaller batches depending on the size and quality of your food processor.  Add a few tablespoons of water and process until you achieve the consistency of mashed potatoes.


Feel free to adjust the amount of water if you prefer it to be thicker or thinner.


Stir in black pepper, garlic powder, and parsley to taste, and serve.


The yield will depend on the size of the cauliflower you purchase.  Usually I end up with 3-4 servings, but it does keep in the refrigerator fairly well.  If there is some water separation, stir well before reheating and adjust the water amount next time.

21 Day Fix Portion Containers: Equals 1 green and 2 teaspoons.  Measure in green container.

Shrimp “Scampi” Recipe


I’m wrapping up week one of our current round of the 21 Day Fix.  If you haven’t heard of the 21 Day Fix, it’s a fitness program focusing on portion controlled nutrition and 30-minute workouts.  I am loving this program (its our third round in our house!) because it takes the “work” out of measuring foods… I don’t have to use tons of measuring cups, spoons, pull out the food scale, and count every calorie.  Foods are categorized and each group is assigned a certain color container.  Basically, if it fits in the container… you can eat it.  Super simplified nutrition makes it easier for me to make sure I’m eating right with my busy schedule.

Although the program comes with a ton of great recipes in the booklet, we’ve been “modifying” some of our old favorites to follow the nutrition program guidelines.  Below is a recipe we came up with last week for an amazing Shrimp Scampi (lighter on the oil, heavier on the veggies.

Lauren’s 21 Day Fix Shrimp Scampi

2 red containers Peeled Shrimp (about 10-15 depending on the size of your shrimp)

1 Green Container Broccoli, chopped

1 Green Container Zucchini, chopped

1 Yellow container Whole-Wheat Pasta

2 tsp Olive Oil

Garlic, chopped

Seasonings to taste (I used parsley, onion powder, red pepper flakes, black pepper, and basil)


Heat olive oil in a medium skillet over medium heat.  Add garlic and cook until fragrant, stirring frequently.  Add your peeled shrimp  and season well.  Cook 1-2 minutes, on each side.  Note if you are using pre-cooked or frozen shrimp, you may need to adjust cooking times.


Add chopped broccoli and zucchini to the pan and cook over medium heat until desired doneness.  We like some crunch to our veggies, so we sauteed them for 3-5 minutes, so that they were warmed throughout, but maintained crisp.


Serve with whole wheat pasta and enjoy!


21 Day Fix Portion Containers:  Equals 2 red, 2 green, 1 yellow, and 2 teaspoons



Welcome to my blog, Lauren Matheson Fitness!

My fitness story began during my sophomore year of college, when I changed my major to Health Promotion.

I had come to college knowing I wanted to work in health field, but having not been a high school athlete, or even very active at all, I didn’t really know what I wanted to do. I choose physical therapy, because the thought of helping people get back to their normal lives seemed appealing. What I soon learned was that not every patient finds physical therapy appealing. The exercises they were asked to do were “work” and sometimes painful.

I was discussing this with a professor of mine, and she suggested I look into Health Promotion. So I did, and one of the first classes I took was Techniques of Aerobic Conditioning which exposed students to all different varieties of group fitness. These classes were fun! People from all different backgrounds could do the workouts, even a non-athlete like me who had never even seen a group exercise class!

I soon realized that group fitness was my passion. I could help people like me see that exercise isn’t just work, but can be fun too! So, in 2011 I achieved the AFAA Primary Group Exercise Instructor certification. Since then I have graduated with a BS in Health Promotion and a MS in Exercise Science.  I also became an ACSM Certified Personal Trainer and completed specialty trainings for PiYo LIVE, Zumba Fitness, and SilverSneakers Classic, Cardio, and Yoga.  I have been working in the health and wellness field for over five years through group exercise instruction, personal training, working with special populations, and work site wellness programming and implementation. 

I live in Arkansas with my two dogs and two cats and love good food and traveling.  Through this blog I hope to share more of my fitness journey, clean eating, and living life.