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Refine Your Health


Reset Cucumber & Tomato Salad

This is a nice, light cucumber salad from the Beachbody Ultimate Reset 3 week cleanse.  It has many great recipes like this that are great for lunches, travel or summer cookouts!

INGREDIENTS (makes 1 serving)


  • 2 Tbsp. red wine vinegar

  • 1 tsp. balsamic vinegar

  • 1 Tbsp. fresh lemon juice

  • 2 tsp. extra-virgin olive oil

  • 1 medium cucumber, partially peeled, cut lengthwise, sliced

  • 1 cup cherry tomatoes, halved

  • 1 Tbsp. chopped red onion

  • 1 Tbsp. chopped fresh Italian parsley

  • 1 Tbsp. chopped fresh basil leaves

  • Himalayan salt (to taste; optional)

  • Herbal seasoning (to taste, optional)


Combine red wine and balsamic vinegars, lemon juice, and oil in a small bowl; mix well. Set aside. Combine cucumber, tomatoes, onion, parsley, basil, salt (if desired), and seasoning blend (if desired) in a large bowl; mix well. Drizzle dressing over cucumber mixture; toss gently to blend. 

Cucumber tomato salad Reset



Pesto Spaghetti Squash

Pesto Spaghetti Squash 2B Portion fix recipe

Pesto Spaghetti Squash Recipe

Total Time: 16 min

Prep Time: 5 min

Cooking Time: 11 min


1 Large Spaghetti Squash (3 to 4 pounds)

1/2 cup chopped onion

1/2 cup chopped tomato

1/2 cup Parmeseam Cheese

1/3 Cup fresh chopped basil

1 to 2 tsp fresh lemon 

1 TBL prepared pest sauce

1)  Place whole spaghetti squash in microwave, cook on high for 3 min or until tender enough to cut length wise

2) Once sliced in half, use a fork to remove the seeds from inside of spaghetti squash halves; discard seeds

3) Place both halves of spaghetti squash in microwave; cook, on high for 6-8 minutes or until you can easily remove spagehtti strands with a fork.  Drain.  Place in large bowl with onion, tomato, cheese and basil.

4) Combine lemon juice and pesto in small bowl; whisk to blend. Pour over cooked spaghetti squash.





Spaghetti Squash Lasagna

Spaghetti Squash Lasagna

This sinfully delicious Spaghetti Squash Lasagna is made with all-natural marinara, part-skim ricotta cheese, grated Parmesan cheese, and healthy spaghetti squash.


 Prep Time 15 mins

 Cook Time 1 hr 17 mins

 Total Time 1 hr 32 mins

 Servings 4 Servings


  • 1 small spaghetti squash (approx. 3½ to 4 lbs.)
  • Nonstick cooking spray
  • 4 cups all-natural marinara sauce
  • 3 cups part-skim ricotta cheese
  • 1 cup grated Parmesan cheese
  • 2 cups lean meat of choice
  • 1 cup mushrooms
  • 1 cup chopped onions
  • ¼ cup finely chopped fresh basil (optional)


  1. Preheat oven to 375° F.

  2. Line large baking sheet with parchment paper. Set aside.

  3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane. 

  4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender.   I like to drain it so its not so watery after baking.

  5. Reduce oven temperature to 350º F.

  6. Scrape spaghetti squash flesh into stringy noodles.

  7. Lightly coat 4-quart baking dish with spray. 

  8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.

  9. Evenly top with Parmesan cheese.  

  10. Bake for 30 to 32 minutes, or until golden brown and bubbly.

  11. Garnish with basil (if desired).  

Spaghetti Squash
2B mindset Portion Fix Lasagna
Seay Stanford



Cheesy Cauliflower Nachos Recipe

Cheesy Cauliflower Nachos

These Cheesy Cauliflower Nachos are a great way to get your nacho fix without derailing your healthy eating!

 Course Snack

 Prep Time 20 mins

 Cook Time 33 mins

 Total Time 43 mins

 Servings 4 servings

 Calories 157


  • 1 medium head cauliflower cut into florets
  • 2 tsp. olive oil
  • ½ tsp. ground cumin
  • ¼ tsp. sea salt or Himalayan salt
  • ¼ tsp. chili powder
  • ¼ tsp. garlic powder
  • ½ cup shredded Monterey jack or pepperjack cheese
  • ¼ cup chopped tomato
  • ¼ cup chopped red onion
  • ¼ cup chopped orange bell pepper
  • 1 medium jalapeño seeds and veins removed (optional), sliced (can add a second if desired)
  • ½ cup mashed avocado
  • 2 Tbsp. finely chopped cilantro


  1. Preheat oven to 425º F.

  2. Place cauliflower on baking sheet. Drizzle with oil. Sprinkle with cumin, salt, chili powder, and garlic powder; toss gently to blend. Spread evenly on baking sheet.

  3. Bake for 30 to 35 minutes, or until tender-crisp and golden.

  4. Top evenly with cheese. Bake for 3 to 5 minutes, or until cheese is melted.

  5. Top evenly with tomato, onion, bell pepper, jalapeños, avocado, and cilantro; serve immediately.

Cheesy Nachos Healthy
Cheesy Cauliflower Nachos



Do you need a PROTEIN shake?

💪🏼 YOU said: “I drink a PROTEIN SHAKE." 
🙄 I SAID back to you: “How come? Are you PROTEIN DEFICIENT?"
YOU said: “Meh...what do you mean?"🤔
👇🏻3 Protein Shake Truth Bombs👇🏻
1) You probably are getting ENOUGH protein that you don't need to supplement. IF you do, make sure your protein is a quality plant or animal source free from hormones and pesticides and if it's a shake, that it does NOT include SOY, artificial sweeteners, flavors or colors.
2) If you eat MORE protein than your body requires, it will simply convert most of those calories to sugar and then fat. Pretty sure that's NOT the outcome you desire.👎🏻
3) The majority of people are nutrient and mineral deficient. Not protein deficient.

Synthetic One-A-Day vitamins aren't gonna cut it. 💊 Your body will absorb vitamins best from real, whole foods. 🌱 
If you are going to drink a shake, why not make it one that is dense in vitamins and minerals, preferably plant based, and has quality probiotics that will also help heal your gut and restore your digestive system.
Why limit your shake to JUST protein when you can have ALL the bells and whistles 😍

❤️Refining Your Health,

Seay Stanford: Certified Holistic Health Coach

Seay Stanford: Certified Holistic Health Coach



Enough of the BS and Fear

Seay Stanford

I know this isn’t the kind of transformation you typically see and yeah, it is scary AF to share....😩

The past few years I’ve had a “reverse fitness” transformation and its KILLED my confidence on so many levels.

💍 In my marriage.
📞 In my business.
🏵 In my integrity.
🙏🏼 In my worth.

I KNOW in my head that a 40 pound weight gain “shouldn’t” be tied to ANY of the above. But for me, it HAS.

I was in the best shape of my life four years ago. After a ton of work, parental and physical STRESS in my life in 2014, everything spiraled down. Through counseling, faith and patience, the family stress resolved. But my health progressively got worse out of no where 🤷🏼‍♀️

Food sensitivities.
Extreme fatigue.
A ton of inflammation.
And a ridiculous amount of weight gain despite my nutrition efforts and fitness intensity.

Seven weeks ago I had my breast implants removed and I’m happy to say that I’ve had significant healing. My body is no longer fighting a toxic external invader. It can finally “chill” and heal...

I was cleared to work out two weeks ago and what I found was even though I COULD work out, I didn’t WANT TO. 🤷🏼‍♀️

I have felt paralyzed in fear. 
I’ve had this irrational fear of failing. WHY?!! 😭

In psychology there’s a behavior phenomenon called “learned helplessness” where when you’ve tried something so many times with no success, you actually STOP trying, even when there’s no longer any barrier holding you back.

We get comfortable with staying stuck, EVEN IF being stuck feels painful.

That’s where I’ve been. Stuck in this stupid ass mental state that I’ll just fail again, so why bother.

And 40 pounds feels really DAUNTING. If I don’t try, I can’t fail. So I sabotage. 🤦🏼‍♀️🍔🍕

I was up until 330am last night feeling so ANGRY at myself. Isn’t it ironic how we can KNOW something is illogical in our heads, but FEEL so differently through our actions?

Well fuck, yes, I guess could fail. And I may, right in front of you. And that feels very vulnerable and humiliating to me right now.

I finally realized last night while losing sleep over this- my weight nor my potential risk of failing shouldn’t define me as a mother, a mentor, a wife or a friend.

Fuck me for thinking it does. 
As your friend, I’d kick your ass for that limiting kind of thinking about yourself. But I’ll allow it for myself.

I didn’t go through 4 years of “health hell” from breast implant toxicity to sit back and stay STUCK now that I’m finally on the road to healing. 😡

Today, I draw the line in the sand. I’m committed to succeeding. And while I feel “naked in front of the 7th grade class” publicly sharing this 40 pound weight loss road that lies ahead of me, and this very heavy picture of myself now, I have to for my own accountability.

With the support of my husband, and seven of my very best friend couples, I am giving the next 9 weeks 100% of ME. If any of y’all couples want to join us, we’d love the support and we will lock arms together and DO THIS.

🖕🏼 fear. 
🖕🏼 sabotage.
🖕🏼learned helplessness and our self limiting beliefs.

Enough. 🖐🏼
It’s GO time.



Lift4LOVE: Couples Challenge!


July 23- September 14

July 23- September 14

Neil and I have entered into a BATTLE ROYALE with some of our fav couples to create an 8 week fitness challenge like nothing we have ever run before!

We thought this would be not only totally FUN, but also a great way to BOND with our spouses, support one another in better health habits and also share ways to keep that FLAME alive in the process <3 

Neil and I personally have 8 couple spots remaining for our online fitness challenge kicking off on July 23 and running through September 14 and we'd LOVE to have you commit with us!!

Did I mention there is a $700 GRAND PRIZE?!  

If you want to spend 8 weeks alongside your significant other getting in great shape and improving your health TOGETHER while connecting to other incredible couples and having a shot to WIN weekly prizes as well as the grand prize- fill out the quick form below.

Now for the DEETS!

To keep every one on the same page, we will all be following the SAME virtual fitness program.

The program ENTAILS:
Resistance training
HIIT style workouts
ONLY 4 days/week
30 minutes/day
Full nutrition plan included. 
And you get CHEAT MEALS (our favorite part)! 🍾🍾🍾

Get ready to build lean muscle and burn fat in just 4 days a week with Super Trainer, Joel Freeman's newest no-nonsense workout program. You'll lift. You'll HIIT. You'll build. You'll burn. And then you'll rest with three strategically scheduled recovery days.

We are IN!  What's the COST?!

You will need to have one annual Beachbody on Demand streaming fitness app. and the early release of Liift4. 

You and your partner will need either one month of Shakeology OR our Pre-Workout/ Recovery Drink.  Nutrition is 80% and this makes it SO MUCH EASIER!  If you aren't sure which would be better for you, here are some ways to determine...

Do you or your spouse need:

Better digestion and regularity?

More Energy throughout the day?

Improved blood sugar levels, lower blood pressure or cholesterol?

To eat more vegetables & nutrients, but struggle?

Solutions for Travel or are super busy so you either skip meals or make poor choices?

Then you will want SHAKEOLOGY!

Do you or your spouse need:

A PUSH to get your through your workout but don't want to feel jittery or wired?

A way to alleviate soreness and lactic acid build up?

Then you will want ENERGIZE & RECOVER!

Ok- So...Here are the ONE TIME price bundles for your annual streaming fitness programs (Over 2,000 workouts), the equipment you  will need and either a month of Shakeology or Energize/ Recover. 

All bundles below include the meal plan and we will be sharing meal prep and recipes in our couples group!

LIIFT4, Beachbody on Demand with either Shakeology or Energize/Recover Bundle $170 total for challenge.

LIIFT4, Beachbody on Demand with either Shakeology or Energize/Recover Bundle $170 total for challenge.

What if I already have Beachbody on Demand & just need the LIIFT4 early access and either Shakeology or Energize/Recover?  ONE TIME pricing:

What if we want BOTH Shakeology AND the Energize/ Recover with our fitness program?


AHHHH We are SUPER EXCITED and want SERIOUS COUPLES ONLY!!  I mean hey- Im SUPER competitive and want a couple from MY TEAM to WIN!!  

As of RIGHT NOW we have EIGHT spots left!  You will need to COMMIT and order by Wednesday, July 18th to be ready to START on July 23!  Once you have ordered, I will add you to our LIIFT 4 LOVE private Facebook group and let the Couples party BEGIN!!

Order LINK:

Create or Enter Your account information > Challenge Packs > Choose Your Pack

Once you have ordered (or if you have questions) message me and I will add you to the group and get you and your partner started!  AHHH!!!  LET'S DO THIS!!!!


Seay and Neil, Jenee and Dave, Kymberly and Larry 



Maybe your spouse is wondering "What is Shakeology and Why do we need it?  Isn't it just another protein shake???"  If this is YOUR SPOUSE, then share this video with him or her regarding the health benefits of the 70 whole food ingredients....