Top 4 Healthy Breakfast Ideas

Wednesday, 25 October 2017

I LOVE Breakfast.

Like if I had to pick one meal to eat for the rest of my life, Breakfast would be my go-to EVERY TIME. I told ya, I LOVE breakfast. Mostly because growing up, my dad was the KING of breakfast for us before school. His breakfast menu would range from the most amazing pancakes, to french toast, to eggs/bacon/cinnamon rolls... I mean we truly ate like Queens + Kings. I loved it. Thanks dad ;)

So, obviously breakfast is not something I was willing to negotiate on quality when it came to creating healthier eating habits. Breakfast would continue to be a staple for me, so I needed to get creative with my recipes! And I want to share them with you because I see everyday women coming to me asking to see results but a lot of them are SKIPPING breakfast all together-- WHAT?!?! Not sure how that happens as I'm SUCH a bfast person.... but if that's you, please, please know that that can actually be hindering your progress. You may be stagnant with results or even at a plateau unsure how to push past. Most of your progress depends on your metabolism. Skipping breakfast can negatively effect your speed of your metabolism... so let's get ya eating breakfast! And below are my FAVORITE options!! I promise even the non-breakfast eater will fall in love with this meal!

Egg White Veggie Scramble


3 Egg Whites
1 Whole Egg
1/2 Cup of Diced Cherry Tomatoes
1 TBSP of Diced Onions
1/4 Cup of Bell Pepper
1/4 of Sliced Avocado
1 tsp of Coconut Oil


1. Heat Coconut Oil in Sauce Pan.
2. Pour + Heat the Diced Veggies.
3. Pour the Eggs into the pan. 
4. Scramble mixture until thoroughly cooked.
5. Take off heat + place on a plate.
6. Top with sliced Avocado.

Containers: 1 Red, 1 Green, 1 Spoon, 1 Blue

Chocolate PB Protein Pancakes w/ Chocolate Crunch Frosting

Recipe for the Chocolate Pancakes: here.
Containers: 1 Purple, 1 Red, 1/2 Yellow, 1 Spoon

Cinnamon Apple Oatmeal


1/2 cup of Dry Instant Oatmeal
1 dash of Cinnamon
1 Apple
1 TBSP of Peanut Butter
1 TBSP of Greek Yogurt


1. Boil Hot Water
2. Pour the water + stir it into the oats.
3. Dice the apple.
4. Dash some cinnamon in the oats.
5. Stir in the PB.
6. Top with dice Apples.

Containers: 1 Yellow, 1 Purple, 1 Spoon

Chocolate Almond Spice Shakeology Smoothie

Recipe for the Almond Spice Shakeology Smoothie: here.

Containers: 1 Red, 1/2 Yellow, 1 Spoon

I hope you enjoy these options!! Feel free to share! 

xx Courtney

live sown with strength

Favorite Fall Boots

Monday, 23 October 2017

Fall is here.

The leaves are turning colors, the air has a chill to it and the shops have holiday decorations out. My heart is so happy. Living in another country, the holidays can always be the most challenging time of the year. You Face-Time family wishing you could have a piece of that three-holer cake your grandma makes. But you smile, say hi as they pass you around and then after chatting with them all, you hit the end button.

But there's something comforting about watching the seasons change, knowing my days overseas are also progressing + summer will come back around again. Plus who doesn't love a good oversized chunky sweater + hiding the extra cookies you snuck last night with a cardigan?! ;)

Apart from the weather change, I LOVE the fall/winter attire of clothes. I always have. I guess because I'm a taller girl, I love how small a big fall sweater makes me feel. Or how comfy those winter sweats are. Another fall staple has been these ankle boots I bought two years ago. I've gotten SO many questions on Instagram about them, that I thought why not link a few look-a-likes + blog about it right?!

So these boots are comfortable, easy to walk in because of the thick heel, make my legs look long and lean, and they fit for fall, winter and I even wore them with shorts for a sassy concert date with hubby this summer! I am obsessed and if packing them in my suitcase when they weigh about 3 lbs each and I only have 60 pounds of luggage space for the year doesn't say it... then I don't know what will ;) 

Get yourself some. You won't regret it! 

Similar option from H&M

Happy Fall Shopping Loves! Comment below if you want to see more of this! Would love to share <3 nbsp="" p="">

xx Court

Ditch the Sugar

Friday, 25 August 2017

hiii my name is courtney and im a cookie addict.
anytime life gets cray i turn to sugary foods. they're my comfort! and that's what happened in my move to japan this past week.... so before halloween candy gets the best of you or me, lets DITCH THE SUGAR THIS WEEK!!!! Fo freeeee 😉 

What to expect from this group?
1. Support!! This won’t be easy! But we are in this together and we aregoing to be supporting and holding each other accountable!
2. Information: Much research has gone into this group and I have learned so much about sugar!! Where it’s hidden, how our bodies metabolize it, why we need it, how much we should be having, how much are kids should be having!! I’m so excited to share what I have learned.
3. Daily workouts!!
4. Meal plans and Recipes!! I filled the files section full of sugar free recipes and a meal plan that you can test out!
5. Motivation! Like I said this won’t be easy- but I will share daily motivation to keep you pushing forward!!

First, fill this out so i can learn more about YOU:!!
Second, watch this video and follow the steps below: 

Steps to ACCESS EVERYTHING this group has to offer:

1. Set up your FREE 14 day trial account to access our daily workouts here (…) for access to our daily workouts. (**Make sure it has Courtney Duinker listed as your Referral Coach! You will put in cc info, but you will not be charged)

2. Add me as a friend on Facebook if you havent already: I'm the only Courtney Duinker (

3. Click this link to join our Group where all the fun will be >>>

Lets do this!!