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Tessa Armstrong

Living Life; Mind, Body & Soul

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Updates: Site and Legal


I am very excited to advise you that we are in the process of updating our website. During this time I apologize if some of the pages do not load or any links do not work, I will be reviewing the entire site. I hope that you enjoy the new site once it is complete.

If you have any questions, concerns or suggestions please let me know at



Please note that the legal section (which includes the privacy policy) has been updated. If you have any questions regarding this please contact me at



Oatmeal with Apples, Pecans, and Cinnamon

Sweet and simple, this is the oatmeal that starts a thousand good days.

Total Time: 10 min.Beachbody-Blog-Oatmeal-Apples-Pecans-Cinnamon
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 4 servings, about ½ cup each

2 cups water
¼ tsp. sea salt (or Himalayan salt)
1 medium apple, chopped
1 cup old-fashioned rolled oats
½ tsp. ground cinnamon
1 tsp. pure maple syrup (optional)
2 Tbsp. chopped raw pecans

1. Bring water and salt to a boil in medium saucepan over medium heat, stirring frequently.
2. Add apple, oats, and cinnamon; cook over medium-low heat, stirring frequently, for 3 to 5 minutes.
3. Let oatmeal stand for 1 minute before serving.
4. Divide evenly between two serving bowls; top each evenly with maple syrup (if desired) and pecans.NutritionalData-OatmealApplesPecansCinnamon


Cashew and Oat Waffles

Total Time: 22 min.Beachbody-Blog-Cashew-Oat-Waffles
Prep Time: 10 min.
Cook Time: 12 min.
Yield: 4 servings

2 cups old-fashioned rolled oats
½ cup raw cashews
1 dash sea salt
1 Tbsp. coconut oil, melted
1 cup water
1 tsp. vanilla extract
Nonstick cooking spray
1 cup mixed berries
1 Tbsp. pure maple syrup (or raw honey)

1. Preheat waffle iron.
2. Place oats, cashews, and salt in food processor or blender; pulse until coarsely ground.
3. Add oil, water, and extract; pulse until well blended. Batter will be thick, but if it is as thick as paste add 2 to 3 additional Tbsp. of water.
4. Pour ¼ of batter into waffle iron, lightly coated with spray; cook for about 2 to 3 minutes, or until waffle iron indicates waffle is cooked, or until waffle is cooked through. Repeat with remaining batter.
5. While waffles are cooking, combine berries and maple syrup in a medium bowl. Slightly mash berries to release some juice.
6. Serve waffles topped evenly with berry mixture.



Roasted Cauliflower Salad with Pomegranate and Hazelnuts

Roasting cauliflower brings out its sweet, nutty flavor that pairs beautifully with hazelnuts and pomegranate seeds. Sliced celery adds freshness and crunch. Served atop a bed of arugula and dressed with a delicious cinnamon and allspice dressing, this roasted cauliflower salad is hearty enough to be a main course, and beautiful enough to serve to guests. Don’t have pomegranate seeds? Substitute with raisins or dried cranberries.

Total Time: 50 min.Roasted-Cauliflower-Salad-with-Pomegranate-and-Hazelnuts_aw95fn
Prep Time: 15 min.
Cooking Time: 35 min.
Yield: 4 servings

4 tsp. olive oil, divided use
1 Tbsp. sherry (or red wine) vinegar
1 tsp. pure maple syrup
¼ tsp. ground cinnamon
¼ tsp. ground allspice (optional)
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper
6 cups cauliflower florets
2 medium celery stalks, sliced on the bias
¼ cup chopped fresh flat leaf (Italian) parsley
2 cups fresh arugula
4 tsp. chopped, toasted hazelnuts
4 Tbsp. pomegranate seeds

1. Preheat the oven to 450° F.
2. Combine 2 tsp. oil, vinegar, maple syrup, cinnamon, allspice (if desired), ¼ tsp. salt, and ¼ tsp. pepper in a small bowl; whisk to blend. Set aside.
3. Place cauliflower on a large baking sheet. Drizzle with remaining 2 tsp. oil. Season with remaining ¼ tsp. salt and remaining ¼ tsp. pepper.
4. Bake for 30 to 35 minutes, stirring halfway through, or until cauliflower is tender-crisp and browned. Cool.
5. Combine cooled cauliflower, celery, parsley, and dressing in a medium bowl; toss gently to blend.
6. Divide arugula evenly between four serving plates. Top evenly with cauliflower mixture, hazelnuts, and pomegranate.


Chicken and Mushroom Pasta

Update basic chicken pasta with garlic, flavorful sautéed mushrooms, white wine, and fresh parsley. Common button mushroomsChicken-and-Mushroom-Pasta_kjwnz2 are great in this recipe, but if you want to amp up the flavor or impress someone special, choose porcini, morel, oyster or other wild mushrooms for your chicken and mushroom pasta.

Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 1 serving

1 Tbsp. olive oil
4 oz. raw chicken breast, boneless, skinless, cut into cubes
¼ medium onion, finely chopped
2 cloves garlic, chopped
8 oz. sliced mushrooms
¼ cup white wine
½ cup low-sodium organic chicken broth
1 cup cooked whole wheat angel hair pasta (2 oz. dry)
Chopped parsley (for garnish; optional)

1. Heat oil in medium saucepan over medium-high heat.
2. Add chicken, onion, and garlic; cook, stirring frequently, for 3 to 4 minutes, or until onion is tender.
3. Add mushrooms; cook, stirring frequently, for 2 to 3 minutes.
4. Add wine and broth. Bring to a boil, stirring occasionally. Remove from heat.
5. Place pasta on serving plate; top with chicken mixture.
6. Garnish with parsley if desired.NutritionalData-ChickenandMushroomPasta_rb996g


Chicken Breast with Sautéed Mushrooms

Mushroom lovers, this is for you! These mushrooms sautéed with garlic and sherry vinegar are incredibly flavorful, you’ll want to put them on everything. (Leftovers taste great in an omelette!)

Total Time: 48 min.Chicken Breast with Sauteéd Mushrooms_ad76mz
Prep Time: 10 min.
Cooking Time: 38 min.
Yield: 4 servings

1½ tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium shallots, chopped
4 cloves garlic, chopped
1 lb. sliced mushrooms
1 Tbsp. chopped fresh rosemary (or 2 Tbsp. dried rosemary)
2 Tbsp. dry sherry (optional)
½ cup  low-sodium organic chicken broth
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

1. Heat 1 tsp. oil in medium skillet over medium-high heat.
2. Add chicken; cook for 3 minutes on each side. Remove from pan. Keep warm.
3. Heat remaining ½ tsp. oil over medium-high heat.
4. Add shallots; cook, stirring frequently, for 3 to 4 minutes, on until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add mushrooms and rosemary; cook, stirring occasionally, for 10 minutes, or until mushrooms release all their liquid.
7. Add sherry (if desired) and broth. Season with salt and pepper, if desired; cook, stirring occasionally, for 10 minutes.
8. Add chicken; cook for 5 minutes, or until chicken is no longer pink in the middle.
9. Place a chicken breast on each of four serving plates. Top with mushroom mixture.




When you are on a journey of any kind your perspective on things can have a profound effect on how much you enjoy your time and whether you are able to find happiness within it. Finding gratitude in the small things can allow you to see things that you take for granted that not everyone gets to experience. 

I wanted to share this poem that I read in one of my mindfulness courses. I am unsure of the author but I thought it was a really great example of how perspective can change your outlook. Here is the poem:

[su_quote cite=”Unknown”]“One day, the father of a very wealthy family took his son on a trip to the country with the express purpose of showing him how poor people live. They spent a couple of days and nights on the farm of what would be considered a very poor family.

On their return from their trip, the father asked his son, ‘How was the trip?’ ’It was great, Dad.’ ‘Did you see how poor people live,’ the father asked. ‘Oh yeah,’ said the son. ‘So, tell me, what did you learn from the trip,’ asked the father.

The son answered: ‘I saw that we have one dog and they had four.’ ‘We have a pool that reaches to the middle of our garden and they have a creek that has no end.’ ’We have imported lanterns in our garden and they have the stars at night.’ ‘Our patio reaches to the front yard and they have the whole horizon.’ ‘We have a small piece of land to live on and they have fields that go beyond our sight.’ ‘We have servants who serve us, but they serve others.’ ‘We buy our food, but they grow theirs.’ ‘We have walls around our property to protect us, they have friends to protect them.’

The boy’s father was speechless.

Then his son added, ‘Thanks Dad for showing me how poor we are.’”[/su_quote]

So how does this fit in with health and fitness? 

*When you are not as toned as we would like to be or not at our goal weight don't hate yourself and avoid mirrors or going out because your waiting to see results. Find the things you like about yourself and not the things you dislike, and yes, there are good things about you!! 

*If you need to modify when working out don't think that you are failing or are not yet good enough because you cannot do the program at super speed (You will get there if you stay consistent). Modifying can allow you to slowly gain strength and increase your cardio without getting injured.

*If you fall off track with your nutrition plan don't put yourself down. Just get back on track and try again. 

*No one is perfect – even if they appear to have it all together!

These are just a few ideas. Brainstorm some other areas that you may think negatively about and see how you can turn them around for the better. 


Healthier Seven-Layer Dip

*Taken from the teambeachbody blog site*

Seven-layer dip was a regular feature of watching Saturday college football games with my dad when I was a kid. It’s one of his favorite snacks, and my sweet mom would make it for us, served with restaurant-style tortilla chips. Dad doesn’t like sour cream (or yogurt, or mayonnaise…weird, I know), so her version had a layer of diced onion, and black olives instead of peppers. It also had a LOT more cheese on top.

We asked our nutrition team to create this lighter version of seven-layer dip, that is heavy on fresh veggies, and uses nonfat refried beans and low-fat yogurt instead of sour cream. As a lifelong connoisseur of seven-layer dip, I can attest to its tastiness. The next time I make it I’ll buy spicier beans and add chopped jalapeño, because that’s how I roll.

Total Time: 25 min.Healthier-Seven-Layer-Dip_tyegnv
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 10 servings

2 medium ripe avocados
2 Tbsp. fresh lime juice
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
8 oz low-fat plain Greek yogurt
2 tsp. all-natural taco seasoning, no salt added
1 (15-oz) can nonfat refried beans, warm
4 medium tomatoes, chopped
1 yellow pepper, chopped
1 bunch green onions, ends trimmed, sliced thin
2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)

1. Mash avocados in a medium bowl.
2. Add lime juice, salt, and pepper; mix well. Set aside.
3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5. Serve with baked tortilla chips.Healthier Seven-Layer Dip



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Hi my name is Tessa. I am a wife and mom of a beautiful baby boy. My life's mission is to help others find and live their dream life so that they wake up excited for the day ahead. I believe that the only way you can feel whole and happy is to balance every part of who your are; mind, body and soul.

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