Author Archive for Crystal Ellington

Dance In Health and Love

This year has come with some amazing highs and some heavy lows. 

What I am sharing in my blog today is an amazing high. 

I celebrated three wonderful birthdays within a week and a half. My mom, husband and grandmother. All of them are so very special to me. 

Extra special specifically to my grandmother because she is my last living grandparent here on earth and any time spent with her is precious. She celebrated her 86th birthday. 

I get my spunk and tenacity from my grandmother.  

I remember years ago when I was just getting into the fitness industry and my family knowing how passionate I was about health and fitness my grandmother had called to ask if I had a resistance bands or dumbbells that she could use to keep yourself moving in the house. She no longer uses a resistance bands or dumbbells   but she keeps her self moving through dance. My Gma loves to dance!

So when I seen her for the first time in a long time I made sure not only would I make her laugh but we would have a good time dancing and she did plenty of it. I could feel her happiness and joy and that’s how I know dance is a form of health and love.

this is how my Grandma was throughout the weekend. Dancing and laughing. As it should

Get It GMa

Performing the Pelvic tilt in Plank Position

Are YOU performing your plank correctly?

check it out!

pelvic tilt

Transformation vs Scale

Many of you may have seen this pic or similar pics such as this but I really want you to look at it and understand it.
Why? Too often people are STILL focusing on what the scale says without learning about the process that is happening with your body. 

Losing weight can come with a price. If all you’re focused on is seeing the scale number go down you can be in risk of continuing to lose muscle, therefore your weaker and body composition not favorable. 

It’s tough to change a mindset of terminating the scale only success and switch it the mindset of actual body transformation no matter what the scale shows.

I want you to understand that no matter how much you weigh, how you are carrying it and most important how you physiologically feel at that weight is important.

As you see from the picture above two people of the same gender, And relatively the same height, Carry their weight totally different.
How they carry it is based off of body composition, fat to muscle ratio.
So when someone steps on the scale who has been making a great transformation, yet the scale number doesn’t exactly show the number that they are looking for, does not mean Success is not happening. If you lost a couple pounds, celebrate that!
If your body is transforming the right direction meaning you are losing inches, weight is slowly going down, your energy has increased, your clothes fit better, then you better believe that your transformation will outweigh what the scale says every time!

Rey makes her lunch

Every day is a routine, I make the kids lunches so they are ready to go the next day. But this week was different! As I was getting up from the table to get prepared to make the kids lunch my daughters started yanking on my arm saying mommy I want to make lunches today! She was so serious so I took this opportunity to have her share how Steve makes and chooses her lunch.

I was very impressed

Check it out!

Having fun packing a lunch

Waldorf Chicken Salad Sandwich

Recipe provided by Registered Dietitian, Molly Linek.

What’s needed

● 2 (12-ounce) cans chicken, drained, or 2 cup shredded cooked chicken

● 1-2 chopped unpeeled Granny Smith apples

● 1 cup chopped celery

● 1/2 cup chopped walnuts

● 1/2 cup dried cranberries

● 1/2 cup FULL fat, plain yogurt

● 2 tablespoons honey mustard

 ● 2 teaspoons ​lemon juice

● 1/8 teaspoon salt

● 8 slices cinnamon raisin bread

● leaf lettuce or butter lettuce


Combine the chicken, Granny Smith apples, celery, walnuts, dried cranberries, mayonnaise, yogurt, honey mustard, lemon juice, and salt in a medium bowl.

Mix well. Make sandwiches with your choice of bread and lettuce.

Enjoy 😉

They will be the Beneficiaries of your True Self

Please listen below


Greater is He!

The devil comes to kill steal and destroy. He makes you want to stop 🛑 doing what makes you happy, what makes you healthy, all when he sees the opportunity to do it! 

We have been hit several times this year, way too many to count and the devil is having a ball with it. 

There are some of us who are falling in that hole of fear, doubt and worry because the devil seen An open door to get in our heads.

There are others who are refusing to allow the devil to weaken their spirits despite the craziness they are currently going through. 

I have been on both spectrums and it’s an eye opener. 

Too many of us fall prey to what the devil whispers in our ear; You’ll never lose the weight, you’ll never get that job, that door you’re hoping to open will never open, you’ll never find love…. the list continues. 


The mental shift has to be….. in the midst of fighting through challenges, “I WILL succeed”, greater good will come to me because I know whose I am!!!

I’ve had the devil whisper in my ear a lot, but I’d rather fight the enemies lies than to take myself backwards. 

It’s so easy, and all is smooth when things are doing right, but what about when struggle, challenge and the unexpected strike?

You call on the Lord! 

That’s what my mental shift has been because the battle isn’t mine, it’s the Lords. My health, my physical fitness, my career, my relationships, my family ALL have been tested, yet I call out to the Lord for the wisdom and tools to know how to handle the tests of adversity. 

Greater is He who is within me

This young lady was on point and it’s worth the listen.

Stay healthy and blessed y’all. 

Middle Eastern Vegetarian Pita Sandwich

 Recipe provided by Molly Linek, Registered Dietitian.

For The Tzatziki Sauce:

● 1 cup greek yogurt

● 2 tablespoons cucumber (chopped)

● 1/2 tablespoon red onion (grated)

● 1 tablespoon fresh mint (chopped)

● 1/2 tablespoon fresh dill (chopped)

● 1/2 lemon (juiced)

● 1 tablespoon olive oil

● Salt (to taste)

● 1 tablespoon water (or more to thin out sauce)

In a small bowl, add greek yogurt, chopped cucumber, grated red onion, chopped fresh mint, chopped fresh dill, the juice from half lemon, 1 tablespoon olive oil, and salt. Stir to combine all the ingredients completely.

If the sauce is too thick, add 1/2 tablespoon of water at a time until desired texture is reached.

For The Tabbouleh​:

● 1 cup cooked bulgur wheat

● 2 tablespoons scallions (chopped)

● 1 bunch parsley (finely chopped)

● 2 tablespoons mint (chopped)

● 2 tablespoons tomato (chopped)

● 2 tablespoons cucumber (chopped)

● 1/2 tablespoon olive oil

 ● 1/2 to 1 whole lemon (juiced, adjust to taste)

Add bulgur wheat, scallions, parsley, mint, tomato, cucumber, olive oil and lemon juice (starting with half a lemon) to a small bowl and mix. Salt to taste.

The flavor of the tabbouleh will get better as it sits so be sure to let it rest for at least 30 minutes before serving.

For The Sandwich:

● 1 pita

● 2 tablespoons tzatziki

● 1/4 cup lettuce

● 2 tablespoons cherry tomatoes (halved)

● 1/2 tablespoon red onion (chopped)

● 2 tablespoons tabbouleh

● 1 to 2 tablespoons feta cheese

● Mint leaves (to taste)

● Parsley leaves (to taste)

● Sprigs of dill (to taste)

Enjoy 😊

Turtle 🐢 or Rabbit 🐇

Are you a turtle or rabbit?

In your Health and fitness journey the most important thing you have to think about is your health. Every decision and thought you make creates a reality good, bad or indifferent outcomes.

If you have the rabbit mentality, when it comes to HEALTH, Believe it or not, stress is high Even if you don’t want to admit it. When you’re constantly worried about weight not dropping at a quick pace or not seeing results quickly, that is actually causing stress mentally and physically. Due to wanting to see fast results in such a short amount of time it’s going to give a temporary satisfaction which is why so many end up gaining the weight back because they cannot sustain/maintain it.

Being a turtle on the other hand, you go with the flow and trust the process knowing that what you are doing is working and that your body will make the proper changes based off of the work you put in. 
Let’s face it, No one likes to hear it may take six months to a year to actually make the full transition that they are looking for, because it requires TIME. Why? In that length of time LIFE is still rolling which means there will be set backs and struggles BUT that’s why it makes the journey even more satisfying because when you continue to stay focused and trust the process your body will continue to make positive change.

Your health is imperative to the mentality you choose! 

4Star Fit Tip:

Standing Single Leg Pull Through


Recipe provided by Registered Dietitian, Molly Linek.


● 2 cups cooked rice

● 2 tablespoons ​fresh cilantro​ (chopped)

● 2 limes (juiced)

● 1/2 onion (diced)

 ● 3 to 4 cloves garlic (minced)

● 2 tablespoons vegetable oil (or olive oil)

● 1 (15-ounce) can black beans (or pinto beans; drained)

● 1 tablespoon ​chili powder

● 1/2 teaspoon ​cumin

● 1 tablespoon hot sauce (or to taste)

● Optional: pinch salt (to taste)

● 2 (10-inc​h) ​whole wheat ​ TORTILLAS


1. Gather the ingredients.

2. In a large bowl, toss together cooked rice and fresh chopped cilantro, and drizzle with a bit of fresh lime juice. Heat in the microwave or on the stove just until hot, and give it a quick stir.

3. In a separate large skillet, sauté the garlic and onion in vegetable oil or olive oil for 2 to 3 minutes, or until the onion is soft.

4. Reduce the heat to medium-low and add the black beans or pinto beans and season with the chili powder, cumin, and hot sauce, stirring to combine. You can add a bit of salt if you’d like, but you shouldn’t need too much with all the other seasonings. Allow the beans to cook until heated through, about 5 minutes.

5. Spoonthecilantro-limericeandtheblackbeanmixontolightly warmed flour tortillas, and add any additional toppings you want.

6. Fold the short ends in, then fold one long side over the filling and gently push to ensure the fold is tight before rolling up the remainder of the burrito.

Enjoy 😉