Lauren Duhamel

Propel Water x Lauren Duhamel

Posted by Lauren at 05/12/17


As some of you may have seen on my Instagram - I have partnered with Propel Water for their Co:Lab launch series! What is Co:Lab ?! It is a collaborative experience between Propel and innovative fitness instructors to provide a special experience for passionate exercisers.  And boy did they deliver!!

Highlights of the day included:

The Class w/ TT - Ohhh my buns were burning!  This class took me out of my comfort zone and is an excellent reminder of how powerful the mind and body connection is.  The breathe - it is always there for you - even when everything else fails!

Lunch - Food is fuel for your body!  Talk about getting treated like fitness royalty.  Eating is one of life’s simple pleasures - and food is fuel for your body.  This lunch catered to all my hunger needs!  I felt massively blessed to be  Sitting at the table surrounded by like minded girl boss babes!  The energy in the room was truly infectious! 

A few things stood out to me straight away:

  1. The TRIBE!!! One of the major obstacles to fitness is staying motivated.  What better way to do so then to surround yourself with like minded individuals?!?! Find your tribe and love them HARD!  Propel linked together some fiercely fit females for this event!  So much energy and talent in one space - we had a blast!
  2. The RECOVERY - What I like to call the self love stuff!  How can you possibly be the best version of you if you do not take care of yourself? You only have one body so lets feed it what it needs to stay strong.  Strong is SEXY!  Propel water is all about hydration and is the only water with enough electrolytes to replace what we lose in sweat! I dig the Watermelon flavor - it tastes like summer :)
  3. AUTHENTICITY -  The Propel Campaign slogan is : Lets Get Ugly !  When translated to the fitness world that means - sweat your face off … Let your hair down … ditch the makeup - keep fitness fun and keep it REAL!  

Disclosure: This post is sponsored by Propel. As always, all opinions are my own!



Citrus Dill Salmon
- My Fav Summer Salmon Recipe!

Posted by Lauren at 05/03/17


Citrus Dill Salmon - My Fav Summer Salmon Recipe!

Happiness is homemade… 

Serves 1 Fit Chick


  • 1 Lemon
  • 1 Garlic Clove
  • 1 Handful of Dill
  • 1 Handful of Pomegranate Seeds
  • 1/2 Teaspoon Lemon Garlic Herb Seasoning - I use the Whole Foods Brand 
  • 1/2 pound of Wild Salmon - be sure to rinse and pat dry


  1. Preheat the oven to 375 degrees.
  2. Cut 6 thin slices of lemon
  3. Mince one clove of garlic.
  4. Chop desired amount of dill finely.
  5. Drizzle a very small amount of olive oil in your small pan (remember, you are cooking for one) the place 3 lemon slices down the middle, add the fish on top. Sprinkle lemon garlic herb seasoning on top of fish.  Then add the minced garlic.  Then add 3 more lemon slices, followed by sprinkling on the dill.  Top with pomegranate seeds - they will spill all of the pan. Optional: add clementine wedges around the fish as well.
  6. Bake for 20 mins approx depending on desired temperature.

Enjoy immediately!!!

I served mine with a simple season salad - butter lettuce, tomato & cucumber w/ balsamic and avocado oil drizzle and a dash of salt and pepper.  Light, refreshing and leaves me full of energy in the morning!

Why Salmon?

  • Full of cancer killing Omega-3s
  • Great for heart, skin and eye health

Whats not to love?!?



Bruschetta Salmon

Posted by Lauren at 04/03/17


“No one is born a great cook.  One learns by doing.” -Julia Child 

Serves two fit chicks!

3/4 - 1 pound of Wild Salmon ( depending on how hungry you are) - I buy most of my fish from Eataly and am always very happy with the freshness and quality.

What you need

  • 2 Heirloom Tomatoes
  • Fresh Basil
  • Garlic Clove
  • Olive Oil
  • Balsamic Vinegar - See recipe for suggestion

What you do

  1. Pre Heat the oven to 375
  2. Chop Heirloom Tomatoes  (I prefer the dark brownish red green ones because they are so sweet and delicious) 
  3. Mince 2 cloves of garlic
  4. Chop Fresh Basil
  5. Drizzle GOOD quality balsamic… this is one dept you do not want to cut corners on.  This is a simple recipes but uses fresh, quality ingredients and trust me you can taste the difference.  My fav balsamic splurge is:  Balsamic Vinegar of Modena - La Dispensa di Amerigo (you can find it at Eataly or )
  6. Drizzle a small amount of olive oil.
  7. Mix together.
  8. Place Salmon on a baking dish and top with bruschetta mixture.
  9. Bake for 25 mins plus, depending on your desire cook temp.
  10. Bake for about 25 mins
  11. Serve immediately with a side salad.  YUM!



Chicken Burgers

Posted by Lauren at 03/22/17


Cooking well doesn’t mean cooking fancy…

  • 2 pounds ground all white chicken meat
  • 5 mushrooms
  • 1/2 package of spinach
  • 1/2 small red onion
  • 1 tsp poultry seasoning
  1. Preheat the oven to 375
  2. Chop red onion and mushrooms into small pieces.  Sautee in pan on medium heat with a teaspoon of olive oil until fragrant.
  3. Chop spinach and add to the onion, mushroom mixture just for a minute.  
  4. Remove mixture from heat.
  5. In a mixing bowl, season the ground chicken with salt and pepper to your liking and the tsp of poultry seasoning.  Then add heated mixture and blend together with your hands.
  6. Place burgers on a baking sheet and cook for 15 mins, then flip and cook for an additional 5 minutes then broil for 2 minutes until golden brown.

Eat immediately after… I like to put it over a salad and add some sliced avocado on top!  

These are great for meal prep and can be eaten throughout the week.




Shrimp w/ homemade tomato sauce and purple kale over spaghetti squash

Posted by Lauren at 03/11/17

  • This recipe serves two fit chicks! 
  • Preheat oven to 375
  • Slice Spaghetti Squash in half long ways and remove seeds. Salt & Pepper to liking and spread a teaspoon of coconut oil on top.  Place in the oven right away because this takes about an hour to bake.  I throw it in before a train a client in my building and its ready by the end!  Not sure if its done?  It will start to brown on the top and thats how you know.
  • Now, start making your sauce.
  • Dice Two Cloves of garlic and half a sweet onion.  Slice assorted cherry tomatoes in half long ways one or two times depending on the size.  Heat your fav Olive Oil on medium in a sautéed pan.  Throw in onion and garlic along with chili flakes to your liking of level for spice!  Let this heat up until fragrant and onion are clear.  Add tomatoes and let cook until it starts to thicken.  Now add one can of cherry tomatoes with juices.  Break the tomatoes apart a little bit with a wooden spoon. Let cook for 5 minutes then you can add a tsp. of tomato paste to thicken the sauce.  Reduce to low heat and let simmer until squash is ready OR  you can turn the sauce off at this point.  I am forever multitasking!  
  • When the squash is almost ready, go back to your sauce (if you turned it off start to heat it back up again.  I used purple kale, you can use any kale you prefer.  Rip it off of the hard stem into small pieces and set it aside.  Rinse and dry your shrimp.  Clear some room in the middle of your sauce pan and add the shrimp.  Cooking until pink on one side, then flip to the other.  Do not worry if they don’t look completely done because we still have one more step to go.  Add the kale to the top of your mixture then cover the pan and let the kale steam cook.  I hate to over cook veggies so keep an eye on it.  Remove lid, stir together.  Add a squeeze of a lemon slice and keep covered while you remove the squash.  Serve your sauce over the squash. Add salt and pepper if you like.  Enjoy!