iPhone Apps you should have!


This is by no means an exhaustive list.  This is the list of apps I currently have on my phone that I don’t know what I would do without!  A friend recently got her first iPhone, so I felt the need to share some key tools with her… so I figured I would pass them on to you too!

Social Media:
If you use any social media outlets like Twitter or Facebook, I highly recommend you download the app for those services.  They will make it much easier to utilize these services from your iPhone.


If you use Instagram (or like to add text and other things to the photos on your phone), then I highly recommend you check out some of these apps.

Pic Stitch

If you want to record and share videos, then Socialcam is great!

If you like to get organized, keep to-do lists, multi-task, and have access to items you may have come across on another device, then check these out.

Evernote (you should use this on your computer as well)
Google Drive (you should use this on your computer as well)
Dropbox (you should use this on your computer as well)



Health & Fitness:

iPeriod (for the ladies)
My Fitness Pal

Personal Development:

Podcasts (you can subscribe to podcasts by people you love to learn from!)
iLivingApp (this one requires a subscription (there are several levels and there is a FREE subscription)) – Check it out here: http://www.ilivingapp.com/JulieDaq

Do you have some favorite apps that didn’t make this list?  Please share below!  I always love to learn about new ones!

Valentines Day Gift Ideas

Give the Gift of Health and Fitness

So, with Valentine’s Day coming up, it’s time to show your love.  Can I just say something?  I love me some candy, but there is some guilt that comes along with it.  BUT, I hate to waste, so of course I am going to eat it.  AND, I want my husband to know I appreciate the gift, so of course I am going to eat it.  PLUS, there is the fact that I happen to really like candy, so of course I am going to eat it.

Then there is the other go to gift – flowers.  I love some pretty flowers, but I hate the fact that they only last for a number of days, maybe a week, and then I have to throw them away.  Then there’s the fact that if you order flowers, they are ridiculously over-priced for the flowers, extra to make them prettier, you might get a free vase, but then they charge you out the hoo-hah for shipping, ESPECIALLY if you want them to arrive on the actual holiday! Honestly, I have the prettiest bouquet of flowers sitting on my dinner table that my husband bought me from the grocery store.  They’re pretty, they make me feel special, and I know he didn’t have to pay over $10.00 for them!  (And I find financial responsibility extremely sexy!)

So, what can you give that person in your life that means the world to you?  What will show them how much you love and care for them?  I have some ideas, but you need to bear with me, they might seem a little unconventional…

Give the gift of health and fitness with one of the following gifts!

Chocolate dipped Shakeo Strawberries

Shakeology – you can even get it in one just might be her favorite flavor: CHOCOLATE!! So, you can give her the gift of chocolate that has no guilt attached.  In fact, it will give her the daily dose of vitamins and nutrients that her body needs, help her to lose weight, allow her to indulge in chocolate treats from drinks to desserts that are amazingly yummy and provide much needed health benefits!  I will personally be making myself some chocolate covered strawberry Shakeology for my special Valentine (yes, my husband likes to too) and some Shakeology balls (healthy candy!) for myself!  (Oh, and did I mention that if you purchase Shakeology on Home Direct, you get free shipping! No jacking up the delivery price here!

PLUS, order Shakeology and I will send you my favorite Shakeology recipes – these include drinks and desserts that will make you feel like you are indulging in a guilty pleasure!


Fitness Program – If your spouse has things that they want to work on… maybe they talk about how they would like to lose some weight or tone their legs or arms… this would be a much appreciated gift.  Seriously.  If there were a workout program that I had been considering, but I didn’t feel like I had the money to spend, I would be extremely happy to get it as a gift!  (AND, I would appreciate the fact that my loved one actually listened to me when I talked about my wants, needs, desires, and goals).  I know this might seem like a semi-risky gift, but you know them well enough to know whether this would be appreciated! There are so many different programs to choose from – you can pick something based on the person’s goals (ex. cardio for weight loss, lifting for toning, programs for losing weight or buffing up) or by activities they enjoy (kickboxing, dance, lifting, combat).

Get the Combo Pack – Did you know that you can actually get a workout program AND Shakeology TOGETHER at a discounted price?  You can purchase what is called a “Challenge Pack” and get all of the above for that special someone.  You can get the workout program, Shakeology, a month’s membership to Team Beachbody to utilize their tools and resources, and entrance to a Challenge Group that can help them to reach their goals with accountability and motivation.  This gives them the tools they need to improve their nutrition and work toward their goals.


Gift Card – of course, if you are unsure about preferences or want to give them the opportunity to pick out something special from them, then purchase a Beachbody Gift Card!  It might seem a bit impersonal, but if you really don’t know what they would like, then they will definitely appreciate the opportunity to pick something out that matches their lifestyle and goals!

No matter which route you go, both you and your loved one can sign up for FREE coaching by me!  I will be here to answer your questions and give you the tools and motivation you need to reach your goals!

Make sure to get your orders in this week to make sure that you receive your items in time for Valentine’s Day!

If you are interested in giving your loved one the gift of health and fitness, fill in your information below!  I will contact you (just think of me as your personal shopper), answer your questions, help you figure out the best fit, share resources with you that will help you make an educated decision, as well as send you the link to exactly what you want!

Roasted Potato and Rosemary Crustless Quiche

Header Photo


I made this for the first time yesterday morning.  Sunday is the only day that I really have time to devote to making a breakfast that takes more than a few minutes, so I figured I would give this one a try!  It was really yummy, but I do have to say that it was a little bland for me.  Next time, I think I might add some jalapenos or at the very least some chili powder or even hot sauce!


3/4 pound small potatoes (I used yellow, but fingerling would actually work better!)
1/2 medium red onion
2 tablespoons Rosemary (I used mine from the spice rack, but I’m sure fresh would be much better!)
1 tablespoon olive oil
1/2 teaspoon salt (I used Himalayan)
1/2 cup feta cheese
4 cloves of garlic minced
5 eggs
1 cup milk
1/2 teaspoon black pepper


Preheat oven to 376 degrees.

Spray 9″ pie plate with non-stick spray.

Slice potatoes and red onion into 1/4 inch thickness.  Toss with olive oil, rosemary, garlic, and salt.

Place potatoes in a 9″ pie plate and roast until potatoes are tender.  30-40 minutes.

Once potatoes are done, loosen from the bottom of the pie plate.  Sprinkle cheese over the potatoes.

Whisk together eggs, milk, and black pepper.  Pour over cheese and potatoes.  Put back in oven for 40-50 minutes or until egg is set.

Remove from oven and let cool slightly before serving.


How to lose weight (by the numbers)

Some people count calories in.  Others count calories out (or those expended in physical activity).  Some do both.  Then, there are those people who experiment.  They might try eating different foods, eating on different schedules, or even skipping their meals in order to see what they can make the numbers on the scale do.

What if I told you that there were specific numbers that you can find out (either by having yourself tested) or for FREE by doing a little math that would tell you exactly how much you should be eating to get the results you want?  Cutting your calories isn’t going to guarantee losing weight.  Starving yourself does nothing good for your body (or you mind… or your friends or family).  Not eating enough can actually cause you to gain weight!  So, I’m going to tell you about a couple of numbers – what they are, how you can figure yours out, and then how you use them to get the results you want!

(Basal Metabolic Rate)

This is the number of calories you would burn even if you stayed in bed all day.  It is the number of calories your body uses just to keep you alive (breathing, blood circulation… you get the idea).  Your BMR is determined by several different factors including your gender, age, and your body size and composition.  Luckily you do have control over this last one!  The more muscle you have, the more calories your body burns. (This is why strength training is so awesome! And, no ladies, it will not bulk you up!)  So, obviously we want our BMR to be as high as possible!

To figure out your BMR, use the following formula:

Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).

So, if you are a 30 year old, 171 pound woman who is five foot five inches, your equation would look like this:

BMR = 655 + (743.85) + (305.5) – (141)

And your BMR would be: 1563.35 calories

And the formula for men is: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

(Daily Caloric Intake)

Do you keep track of your DCI?  You might think that it’s ok to just estimate.  After a while it is.  But first, you must start off with a foundation in real numbers! You have no idea how far off you might be.  The best way to do this is to keep a food journal (I know, it sounds horrible) for at least seven consecutive days (14 or 30 would be even better!) and right down the calories for each and EVERY thing you eat.  How is this helpful?  You will come to know what combinations of food add up to how many calories.  When you learn how many calories your sandwich is that you eat on a near daily basis for lunch is, then you will eventually have that ingrained in your head and will know how many calories you should consume for other meals during that day.

So, how to you use these numbers?  To lose a pound, you need a 3,500 calorie deficit.  So, to lose one pound a week you need to create create 500 calorie deficit a day.  So, if your BMR is 1563, then you need to consume only 1063 calories a day.  HOWEVER, this is where physical activity comes in!  Let’s make it easy and say you burn 250 calories a day with exercise and physical activity.  This means you get to eat 1,313 calories a day, burn 250 calories a day, and lose a pound a week.

How do I increase my BMR?

You want your BMR to be as high as possible.  The higher it is, the more calories your body burns when you’re laying in bed or sitting at the computer!  How can you do this?  One sure fire way to increase your BMR is to build lean muscle mass.  A single pound of muscle burns 30-50 calories a day.  How do you add lean muscle mass?  Add strength training to your workout regimen!  If you do strength training three days a week, you will begin to build lean muscle mass, raise your BMR, and make it easier to lose weight because your body is naturally burning more calories each day.

Make More Money


So, finances always seem to get in the way.  There is never enough money to be able to relax and enjoy what is currently going on.  Whether that is trying out a new, healthy recipe and trying to decide if you should be buying all of the ingredients or if you should just eat the junk that’s still hanging around your house (and I’m not talking about the healthy leftovers in your fridge!).  Or, maybe you want to be able to buy a new book or a new toy for the kitchen, but there is always guilt that hangs over this… You think, “I really shouldn’t be spending money on this” even though the book might help you grow as a person (or it could just be for leisure) and the kitchen toy might help you to make healthier, cleaner, YUMMY meals… it seems like there is no way to necessarily fix this situation (at least not in the foreseeable future) and I, for one, don’t want to live like this forever.  Or even for the rest of this year.

So, I want to tell you about something I found while looking for new sources of personal development content that could put some extra money in your pocket.  What do you have to do?  Subscribe to a personal development app for $9.95 a month.

Don’t get me wrong.  I think personal development is amazing, but I’m not saying that if you use personal development then you will raise your worth.  I think that’s definitely a possibility, but that’s not what this is about.

I AM saying that if you subscribe to this app, you will make more money.  

There is a new app that is being released in a few days called the iliving app.  It’s a personal development app that will give you personal development videos geared toward both your personal and professional life as well as material that will help you reach your goals.  I’m not going to go into a lot of confusing details.  There is a video that I will include below that explains all of that.  What I want you to understand is that if you subscribe to this app for $9.95 a month, you can and will eventually make an additional $2,500 a month.  That would pay my mortgage almost twice!  It’s as simple as that.  That is without you doing anything, but paying for the app monthly and enjoying some personal development videos (which I guess you don’t have to do if you don’t want, but heck! you’re paying for it, you might as well use it!)

However, if you share this app, if you tell other people about it and they subscribe to it, this will increase the amount of money you will make (we’re talking $12,000 a month), just for subscribing to this app, telling other people about it, and them subscribing to this app.

So, I watched the videos… and I could not understand why anyone would NOT subscribe to the app.  It seemed like a win-win.  You get access to personal development videos and you make money.  I signed up and I signed my husband up, so that even if we never told anyone else about it or no one else ever subscribed to it because of us, we would still eventually reach  the point where we were each bringing in an extra $2,500 a month… that’s an extra $5,000 a month!

So, check it out at the following link (and watch the video under the compensation tab to get all of the details), then, if you want,  you can sign up by going to the “join me” tab and subscribing.



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