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diaryofafitmommyofficial

SIA COOPER NASM Certified Personal Trainer & Creator of the Strong Body Guide💪🏼 12 Week Workout & Meal Plans ⬇️⬇️ Prenatal plans also available!💕 http://diaryofafitmommy.com/guides/
3,154 posts
1.07m followers
177 following
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
Cauliflower Mac’n’Cheese is the best thing I’ve ever tried. Before I made it, I thought it would turn out terrible because NOTHING compares to a big bowl of ooey gooey cheesey noodles. But then there was this 😍 Low carb and keto approved. 
Ingredients
1/2 teaspoon kosher salt
1 large head cauliflower, cut into bite-size pieces
1 cup heavy cream
2 ounces cream cheese
2 teaspoons Dijon mustard
2 cups shredded sharp cheddar, divided (reserve 1/2 cup for topping)
1/4 teaspoon freshly ground black pepper
1/8 teaspoon garlic powder

Instructions
Preheat oven to 375 degrees F.
Bring a large pot of water to a boil. Season the water with salt.
Spray an 8x8 baking dish with vegetable oil spray.
Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and place back into the hot pot for a few minutes. Transfer the cauliflower to the baking dish and set aside.
Bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 1 1/2 cups of the cheese, salt, pepper, and garlic and whisk just until the cheese melts about 1 to 2 minutes. Salt and pepper to taste.
Remove from heat, pour over the cauliflower, and stir to combine.
Top with the remaining 1/2 cup cheese and bake until browned and bubbly, about 15 minutes.
Allow to cool about 5 minutes then serve.
183 2,409 4 hours ago
Cauliflower mac’n’cheese is the best thing i’ve ever tried. before i made it, i thought it would turn out terrible because nothing compares to a big bowl of ooey gooey cheesey noodles. but then there was this 😍 low carb and keto approved.
ingredients
1/2 teaspoon kosher salt
1 large head cauliflower, cut into bite-size pieces
1 cup heavy cream
2 ounces cream cheese
2 teaspoons dijon mustard
2 cups shredded sharp cheddar, divided (reserve 1/2 cup for topping)
1/4 teaspoon freshly ground black pepper
1/8 teaspoon garlic powder

instructions
preheat oven to 375 degrees f.
bring a large p*t of water to a boil. season the water with salt.
spray an 8x8 baking dish with vegetable oil spray.
cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. drain well and place back into the hot p*t for a few minutes. transfer the cauliflower to the baking dish and set aside.
bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. stir in 1 1/2 cups of the cheese, salt, pepper, and garlic and whisk just until the cheese melts about 1 to 2 minutes. salt and pepper to taste.
remove from heat, pour over the cauliflower, and stir to combine.
top with the remaining 1/2 cup cheese and bake until browned and bubbly, about 15 minutes.
allow to cool about 5 minutes then serve.
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
The keto life has been pretty nice lately. At first, it was super hard and DRAINING.. but a month in and it feels so easy. No more bloating, no more sluggishness.. it’s nice. 
So about my smoothie! It’s keto approved and pretty yummy. Here’s how you can make it:

Ingredients:
1 cup unsweetened almond milk
1 cup frozen blackberries 
1 cup frozen raspberries
1 scoop @mrm_usa Detox & Cleanse powder 
Directions:
Blend all until smooth! 
About the @mrm_usa Detox and Cleanse Powder: this stuff is packed with antioxidants and helps me to feel more energetic. Some of the ingredients in the powder are: Spirulina, Kelp, Red Beet Root, Açaí Berry, and even Ginger root. All organic of course! 
Check it out! ! http://bit.ly/detox_iherb
255 8,413 9 hours ago
The keto life has been pretty nice lately. at first, it was super hard and draining.. but a month in and it feels so easy. no more bloating, no more sluggishness.. it’s nice.
so about my smoothie! it’s keto approved and pretty yummy. here’s how you can make it:

ingredients:
1 cup unsweetened almond milk
1 cup frozen blackberries
1 cup frozen raspberries
1 scoop @mrm_usa detox & cleanse powder
directions:
blend all until smooth!
about the @mrm_usa detox and cleanse powder: this stuff is packed with antioxidants and helps me to feel more energetic. some of the ingredients in the powder are: spirulina, kelp, red beet root, açaí berry, and even ginger root. all organic of course!
check it out! ! http://bit.ly/detox_iherb
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
💕BEST MOVES FOR LOVE HANDLES💕 These are some of my favorite exercises to target the hips and obliques. My daughter decided to join in so enjoy her little cameo 💜
379 8,907 14 hours ago
💕best moves for love handles💕 these are some of my favorite exercises to target the hips and obliques. my daughter decided to join in so enjoy her little cameo 💜
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
May is #mentalhealthawarenessmonth and although it’s almost over, I’ve debated on writing and posting this, but I realize someone, somewhere may need to hear it. I’ve suffered from depression for as long as I can remember and it’s STILL something I struggle with today as I am on anti-depressants and anti-anxiety medications. When I was just 2 years old, my parents divorced so I never knew what it was like to grow up in a loving home with both parents. My dad was a drunk and my mom was struggling to make ends meet and was never around so my grandma was my parent until she died in 2010 from cancer. In my teens, I was abused by my mom and at times even my step-father. When I say abused I mean physically and emotionally. I developed an eating disorder and I started cutting myself to deal with the pain. Fast forward a few years I married and divorced when I was barely 20. I turned to alcoholism to cope with the pain of it all. The thought of taking my own life made sense so many times but I didn’t. I looked for love in all the wrong places because growing up I didn’t really receive it. I didn’t love myself because my own parents didn’t love me. How could I love me? It wasn’t until I met my current husband that I realized my worth. He treated me like I was a diamond. And then I was blessed with two amazing kids who think I’m just the greatest thing. Because of them, I started to love myself again. I want you to know I’m not perfect. I struggle daily with my own demons. I want you to also know it’s OKAY. Life gets better after it gets worse. There’s no other option after you hit rock bottom and you’ve got nothing to lose. The only place to go is up. Depression doesn’t discriminate. It doesn’t matter how fit you are. It doesn’t matter how much money you make. It doesn’t care. Get your mind healthy before ever worrying about your body. It’s the most important thing you have and it’s ok if it’s an ongoing battle like mine. As long as you keep fighting to better yourself, you’re doing the best you can. Be easy on yourself. Love yourself if no one else does. Have your own back. But remember that I’m here, too. 
#mentalhealthawareness #mentalhealth #depression
2,007 36,075 Yesterday
May is #mentalhealthawarenessmonth and although it’s almost over, i’ve debated on writing and posting this, but i realize someone, somewhere may need to hear it. i’ve suffered from depression for as long as i can remember and it’s still something i struggle with today as i am on anti-depressants and anti-anxiety medications. when i was just 2 years old, my parents divorced so i never knew what it was like to grow up in a loving home with both parents. my dad was a d***k and my mom was struggling to make ends meet and was never around so my grandma was my parent until she died in 2010 from cancer. in my teens, i was abused by my mom and at times even my step-father. when i say abused i mean physically and emotionally. i developed an eating disorder and i started cutting myself to deal with the pain. fast forward a few years i married and divorced when i was barely 20. i turned to alcoholism to cope with the pain of it all. the thought of taking my own life made sense so many times but i didn’t. i looked for love in all the wrong places because growing up i didn’t really receive it. i didn’t love myself because my own parents didn’t love me. how could i love me? it wasn’t until i met my current husband that i realized my worth. he treated me like i was a diamond. and then i was blessed with two amazing kids who think i’m just the greatest thing. because of them, i started to love myself again. i want you to know i’m not perfect. i struggle daily with my own demons. i want you to also know it’s okay. life gets better after it gets worse. there’s no other option after you hit rock bottom and you’ve got nothing to lose. the only place to go is up. depression doesn’t discriminate. it doesn’t matter how fit you are. it doesn’t matter how much money you make. it doesn’t care. get your mind healthy before ever worrying about your body. it’s the most important thing you have and it’s ok if it’s an ongoing battle like mine. as long as you keep fighting to better yourself, you’re doing the best you can. be easy on yourself. love yourself if no one else does. have your own back. but remember that i’m here, too.
#mentalhealthawareness #mentalhealth #depression
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
Day 17 on the keto diet: I am feeling really good minus a few headaches. My stomach bloating is nonexistent and my cellulite is getting better. It’s that time of the month so I’ve been trying to stay hydrated with electrolytes and water. My weight hasn’t changed-I’m still 134lbs which is cool with me. I lift 5x a week so I think I’m losing a little fat and gaining more muscle. 💪🏼 My winning moment of the week is when I got myself to actually like ZOODLES (zucchini noodles)! Ive always been told that I should replace my love of pasta for veggie noodles, and now I see why. Yummy! Still unsure of when I’ll go paleo.. just playing things by ear. Carbs are still at about 20g per day and it’s forcing my body to burn stored fat versus using carbs that have been turned into glucose. My hunger has been well controlled for the most part thanks to no insulin spikes that carbs usually created. That’s about all! I’ll update you guys in another few days. Anyone else doing keto? How do you stay in Ketosis? I’ve been having a tough time with that! I use the urine test strips to help me gauge where I am.
371 5,306 Yesterday
Day 17 on the keto diet: i am feeling really good minus a few headaches. my stomach bloating is nonexistent and my cellulite is getting better. it’s that time of the month so i’ve been trying to stay hydrated with electrolytes and water. my weight hasn’t changed-i’m still 134lbs which is cool with me. i lift 5x a week so i think i’m losing a little f*t and gaining more muscle. 💪🏼 my winning moment of the week is when i got myself to actually like zoodles (zucchini noodles)! ive always been told that i should replace my love of pasta for veggie noodles, and now i see why. yummy! still unsure of when i’ll go paleo.. just playing things by ear. carbs are still at about 20g per day and it’s forcing my body to burn stored f*t versus using carbs that have been turned into glucose. my hunger has been well controlled for the most part thanks to no insulin spikes that carbs usually created. that’s about all! i’ll update you guys in another few days. anyone else doing keto? how do you stay in ketosis? i’ve been having a tough time with that! i use the u***e test strips to help me gauge where i am.
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
I shared this soup in my instastories last night and the demand for the recipe has been outrageous! This was probably hands down the best soup I’ve had in a long time. It’s low carb and keto approved. 
Creamy Salsa Chicken Soup

Ingredients:
1 lb boneless skinless chicken thighs
1 ⅓  cups chunky salsa (mild, medium or hot depending on your preference)
3 cups chicken broth
1 tsp sea  salt
1 tsp garlic powder
½  tsp ground chipotle powder
½ tsp ground black pepper
½ tsp ground coriander
½ tsp ground cumin
½ dried parsley
1 (8-oz) package cream cheese, softened and cubed
½ cup Jack cheese
¼  cup queso fresco, crumbled, optional
2 tbsp chopped cilantro, optional

Directions:
I combined all the ingredients into a large pot and simmered for about 20 minutes. I took the chicken thighs out and shredded them and placed them back in the pot. Enjoy!
160 3,635 2 days ago
I shared this soup in my instastories last night and the demand for the recipe has been outrageous! this was probably hands down the best soup i’ve had in a long time. it’s low carb and keto approved.
creamy salsa chicken soup

ingredients:
1 lb boneless skinless chicken thighs
1 ⅓ cups chunky salsa (mild, medium or hot depending on your preference)
3 cups chicken broth
1 tsp sea salt
1 tsp garlic powder
½ tsp ground chipotle powder
½ tsp ground black pepper
½ tsp ground coriander
½ tsp ground cumin
½ dried parsley
1 (8-oz) package cream cheese, softened and cubed
½ cup jack cheese
¼ cup queso fresco, crumbled, optional
2 tbsp chopped cilantro, optional

directions:
i combined all the ingredients into a large p*t and simmered for about 20 minutes. i took the chicken thighs out and shredded them and placed them back in the pot. enjoy!
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
Between running around with the kids and getting my sweat on at the gym, the most important part of my daily regimen is to stay hydrated. That's why I love this @hydroslife filtered water bottle that uses a charcoal and mesh filter to give me clean and tasty water on the go. They launch bottles, pitchers and carafes today! Get yours at www.hydroslife.com
265 9,867 2 days ago
Between running around with the kids and getting my sweat on at the gym, the most important part of my daily regimen is to stay hydrated. that's why i love this @hydroslife filtered water bottle that uses a charcoal and mesh filter to give me clean and tasty water on the go. they launch bottles, pitchers and carafes today! get yours at www.hydroslife.com
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
Happy hump day!! Here’s how to fake a booty in two seconds 😱😱😱 You ready for this? 
Step 1: place the leg furthest away from the mirror outward behind your body. 
Step 2: Tilt your body towards the mirror. 
Taaaa-daaaa! You just learned the most infamous IG booty pose 👏🏼👏🏼 Haha. For real tho... who’s gonna walk around all day like that? Posing, posing, posing people... don’t be fooled. 💋
295 10,808 2 days ago
Happy h**p day!! here’s how to fake a b***y in two seconds 😱😱😱 you ready for this?
step 1: place the leg furthest away from the mirror outward behind your body.
step 2: tilt your body towards the mirror.
taaaa-daaaa! you just learned the most infamous ig b***y pose 👏🏼👏🏼 haha. for real tho... who’s gonna walk around all day like that? posing, posing, posing people... don’t be fooled. 💋
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
Soaking up some sun with this little lady who’s growing up WAYYY entirely too fast. I’m not okay with it! 😫 But I’m making sure to keep up with her every step of the way. Even when we go play our hearts out at the beach or water park! 
I used to be a slave to those 5 hour energy shots and other energy drinks until I learned how awful they were for your heart! 
Instead, I'm relying on my energy blend tea from @teamiblends to keep up with my kiddos, do my workouts, and have the stamina I need to life in general! ⚡️It contains ingredients such as Oolong, Yerba Mate, Ginseng, Lemon Grass, and Goji Berry

All teas are breastfeeding and pregnancy safe (except the Colon Cleanse) as well! 🙌🏼 WOOHOO!  If you wanna try it for yourself, take 25% off your order with code DIARY25.

#teami #thankyouteami #teamitumbler
117 9,341 3 days ago
Soaking up some sun with this little lady who’s growing up wayyy entirely too fast. i’m not okay with it! 😫 but i’m making sure to keep up with her every step of the way. even when we go play our hearts out at the beach or water park!
i used to be a s***e to those 5 hour energy shots and other energy drinks until i learned how awful they were for your heart!
instead, i'm relying on my energy blend tea from @teamiblends to keep up with my kiddos, do my workouts, and have the stamina i need to life in general! ⚡️it contains ingredients such as oolong, yerba mate, ginseng, lemon grass, and goji berry

all teas are breastfeeding and pregnancy safe (except the colon cleanse) as well! 🙌🏼 woohoo! if you wanna try it for yourself, take 25% off your order with code diary25.

#teami #thankyouteami #teamitumbler
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
Such an honor to be there! 👑

#royalwedding #meghanmarkle #princeharry

Thank you @sarahbellportrait for making my dreams come true!
916 17,738 3 days ago
Such an honor to be there! 👑

#royalwedding #meghanmarkle #princeharry
thank you @sarahbellportrait for making my dreams come true!
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
Who wants to try my peanut butter cheesecake fat bombs? 🥜 They are delish!

Ingredients 
8 oz. cream cheese, softened to room temperature
1/2 c. peanut butter
1/4 c. coconut oil + 2 tbsp. 
1 tsp. kosher salt
1 c. dark chocolate chips

Directions
Line a small baking sheet with parchment paper. In a medium bowl, combine cream cheese, peanut butter, ¼ c coconut oil, and salt. Using a hand mixer, beat mixture until fully combined, about 2 minutes. Place bowl in freezer to firm up slightly, 10 to 15 minutes.
When peanut butter mixture has hardened, use a small cookie scoop or spoon to create golf ball sized balls. Place in the refrigerator to harden, 5 minutes.
Meanwhile, make chocolate drizzle: combine chocolate chips and remaining coconut oil in a microwave safe bowl and microwave in 30 second intervals until fully melted. Drizzle over peanut butter balls and place back in the refrigerator to harden, 5 minutes. Serve.
To store, keep covered in refrigerator.
257 5,387 3 days ago
Who wants to try my peanut butter cheesecake f*t bombs? 🥜 they are delish!

ingredients
8 oz. cream cheese, softened to room temperature
1/2 c. peanut butter
1/4 c. coconut oil + 2 tbsp.
1 tsp. kosher salt
1 c. dark chocolate chips

directions
line a small baking sheet with parchment paper. in a medium bowl, combine cream cheese, peanut butter, ¼ c coconut oil, and salt. using a hand mixer, beat mixture until fully combined, about 2 minutes. place bowl in freezer to firm up slightly, 10 to 15 minutes.
when peanut butter mixture has hardened, use a small cookie scoop or spoon to create golf ball sized balls. place in the refrigerator to harden, 5 minutes.
meanwhile, make chocolate drizzle: combine chocolate chips and remaining coconut oil in a microwave safe bowl and microwave in 30 second intervals until fully melted. drizzle over peanut butter balls and place back in the refrigerator to harden, 5 minutes. serve.
to store, keep covered in refrigerator.
diaryofafitmommyofficial

@diaryofafitmommyofficial

SIA COOPER
When you’re candid versus posed.. I had no idea the first photo was being taken 🤣🤣 I was relaxed and obviously normal in my own little world. Second photo I worked that camera, sucked my belly in, and flattered my features. Both photos are beautiful! But I think we need to see more candid photos on Instagram, can I get an amen?! 🙋🏽‍♀️ We each need to have a tiny camera man who captures photos of us when we least expect it and then show THAT to the world. I promise you fitness model’s feeds would be a whole lot different 😊 If all else fails and you’re beating yourself up over that photo of that drop dead fitness model, please remember that her poop stinks too just like everyone else 🤷🏽‍♀️
315 12,400 3 days ago
When you’re candid versus posed.. i had no idea the first photo was being taken 🤣🤣 i was relaxed and obviously normal in my own little world. second photo i worked that camera, s****d my belly in, and flattered my features. both photos are beautiful! but i think we need to see more candid photos on instagram, can i get an amen?! 🙋🏽‍♀️ we each need to have a tiny camera man who captures photos of us when we least expect it and then show that to the world. i promise you fitness model’s feeds would be a whole lot different 😊 if all else fails and you’re beating yourself up over that photo of that drop dead fitness model, please remember that her poop stinks too just like everyone else 🤷🏽‍♀️