Hello! I’m Laury. The Fitness Dish  follows my life, and how I maintain a healthy balance after years of a not so healthy relationship with food and exercise. You will find workouts, motivation, recipes, and random posts bragging about my adorable family.

I’ve been a certified personal trainer since 2002. I gained experience by working in the sports rehab industry then decided to venture off and start my own private personal training business in 2005. I’ve worked with young athletes in middle school, high school and even at collegiate level. I’ve worked with baby boomers and brides to be! I love working with a wide variety of clientele. It keeps me on my toes.

Fitness may be my passion, but I love food and nutrition even more! Working as a certified sports nutritionist allows me to help educate people that fitness truly is 80% nutrition! I believe cooking and preparing your own food is one of the keys to success.

Inspired by my love for fitness, nutrition, food and people,  in 2009, I started The Fitness Riot Dish in hopes of sharing my passion with others! Who knew I’d make so many friends along the way!

I have a no one size fits all approach to nutrition & fitness, I’m not a fan of fad diets or cookie cutter formulas. I believe in eating the foods that are most healthy & nutritious for your body, keeping them closest to nature as possible. Every single person will not respond to the same exact diet the same way, or even throughout every point in their life. No matter what path that may be you can make the healthiest choices within that diet!

You can read more on my philosophy here.

When I’m not putting together workout plans and healthy recipes I’m hanging with my family.

I met my wonderful husband in 2001. We got engaged in August of 2007 and got hitched 9 months later.

Michael, a dog lover, finally agreed to let me {a crazy cat lady} adopt a kitten about 6 months after our wedding.

Meet Munchkin.

He and I have an obsessive co-dependent relationship. Although I now think my husband and he are even more obsessed with one other. Michael swears Munchkin is the only cat he likes.

On Munchkin’s second birthday we found out that I was pregnant!

On May 4th 2011, Miss Ella Morgan came into our lives.

She’s magnificent.

Thanks for stopping by…enjoy!

Hopefully you don’t wait too long to come back!!!


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{ 50 comments… read them below or add one }

1 Tamara August 11, 2010 at 8:26 am

Hi there!

I noticed you had some questions regarding Bloggy Bootcamp. Feel free to follow me on Twitter (@unxperiencedmom) or my hashtag about conferences (#ConferenceNewbie) as I am the creator of http://www.BlogConferenceNewbie.com. Recently I even gave away a ticket to ANY Bloggy Bootcamp w/permission from the SITS gals, so hopefully will be doing so again in the future. I’ve been labeled “the original blog conference newbie (guide)” so make sure to stay tuned as I keep everyone updated with registration deadlines and ways to save $$ on tickets!

Have a fabulous day and I will definitely be checking out your blog as I try to lose the last 10 pounds of baby weight. 😉



2 laury August 13, 2010 at 9:55 am

Thanks Tamara! I will look for another giveaway, that would be amazing!


3 Mary @ Bites and Bliss August 18, 2010 at 6:00 pm

Ahhh Chloe and Munchkin do look alike!!! Same lil white booties and everything!! Except Chloe only has one booty and the other leg’s entirely white leading from her chest. I’m not sure but looking at the the reflection it looks like he has a white chest, too. How cool! haha 😛


4 laury August 23, 2010 at 8:18 pm

I had a cat named Chloe, was one of the best cats ever!! So you have my kitty twin, and my childhood kitties name 🙂 Loves it.


5 Nicole August 25, 2010 at 12:31 pm

Laury youre so pretty !!!


6 laury August 25, 2010 at 7:42 pm

Aw, thank you, Nicole!! You are too sweet 🙂


7 Amanda August 25, 2010 at 11:51 pm

Hey Laury! GREAT blog! I have only just discovered it and I love the healthy living message you spread. So many great blogs on health and fitness are cropping up right now! I’ll definitely be adding this one to my blog roll. 😉



8 Stephe September 30, 2010 at 10:28 am

MAZEL TOV!!!!!!!!!! Love you both lots!!


9 laury December 21, 2010 at 2:03 pm



10 Katie October 5, 2010 at 8:38 pm

This is great! I am loving looking around your site. I just posted a review about Master your Metabolism on my blog about how I hated Jillian’s one size fits all approach. I hate reading fitness/nutrition articles and book that preach this philosophy – your blog is such a refreshing change! Welcome to my reader!

I love your apron.


11 Dana October 6, 2010 at 10:59 am

i LOVE your apron!


12 BIOCHEMISTA October 15, 2010 at 4:57 pm

Hi Laury! Hope you’re having a fantastic Friday! I was wondering if you’d consider submitting a letter for my “Letters to Me” campaign. You can read a short description of the project here: http://www.biochemista.com/p/letters-to-me-campaign.html

Thanks so much! Have a great weekend!



13 Miho October 18, 2010 at 3:43 pm

Hi! I came from the link you left on Kris’ recent post, and your picture was pretty, so I wanted to say hi! 😀

You seem like a very skilled/talented lady! And your apron in the top picture is very cute. 😉


14 laury December 21, 2010 at 2:02 pm

Thanks for stopping by, Miho 🙂


15 Kristina @ life as kristina January 4, 2011 at 11:31 pm

LOVE your blog-so glad I found it and you are gorg!


16 laury January 5, 2011 at 1:18 pm

Aww, thank you so much, you are super sweet!


17 Kathleen @ Kat's Health Corner January 7, 2011 at 12:35 pm

The more and more I read your posts, the more and more I love them!!! I am adding you to my blogroll!!! I can’t wait to read more!!!


18 Katelyn @ Chef Katelyn January 27, 2011 at 8:55 pm

Girl you are GORGEOUS!! I’m so glad I found your blog, you have so many raw and vegan eats that I can’t wait to try! 🙂


19 laury January 27, 2011 at 10:08 pm

You are so sweet! Thank you so much 🙂 Glad you came by!!!


20 Jenny March 10, 2011 at 8:09 pm

You are so beautiful and your fantastic soul just shines through your blogging. So glad to be apart of your writing 🙂
Jenny recently posted..Cause You’re Hot Then You’re Cold


21 Amy May 10, 2011 at 9:36 pm

I have a question for you (when you have the time to answer!), are you a dietitian or you went to school for nutrition, but not a dietetics program? The reason why I ask is because I’m really into nutrition and would love to go to school for it but the RD programs don’t exist around me! Just wondering if you weren’t an RD, what kind of things can you do with a nutrition degree?


22 laury May 11, 2011 at 9:05 pm

Hi Amy,

I have done the same with RD programs and found they were not for me for many reasons. I do not have a nutrition degree, I am a certified nutritionist and a certified fitness nutrition specialist. Basically I can assess peoples diets and help them to make changes. I can not prescribe a diet like an RD and am not licensed to work with patients that have issues like Renal failure, Diabetes, etc. I work more like a coach for people looking to make healthy changes and can overlook their diet and help them to stay on track. I do not write diet programs basically…and am not really interested in doing so.


23 Kiah August 9, 2011 at 10:09 pm

I just stumbled upon your blog, and am having a BLAST reading it! My husband is a total carnivore/cereal King, so I can relate to finding that healthy food balance in marriage (-:


24 laury August 10, 2011 at 4:00 pm

welcome!!! glad you came by!!


25 Taryn @ TheFitFlosser September 21, 2011 at 12:11 am

It’s great that you now have a better approach to health and nutrition. It seems like we both have similar stories in the sense that we were over training and not eating properly. Glad you have found a balance.


26 Live Your Best Love Life January 16, 2012 at 5:24 pm

This is great! I am loving looking around your site. Your blog is such a refreshing change! Welcome to my reader!


27 Stellina @ My Yogurt Addiction February 10, 2012 at 11:53 am

Hello! I just found your blog through Facebook and i have to tell you that I love your perspective and outlook on life! I am adding you to my blog roll, and can’t wait to read some more of your posts 🙂


28 Danielle April 2, 2012 at 7:17 pm

I’m cooking for a diabetic friend and came across your blog (amongst other blogs), but yours totally stood out. I like your overall concept and the fact that you post photos of your fam and the dishes you create, which makes for a more personable (and readable) experience…Not just words (blah) on a screen. My siblings are fitness gurus and they are constantly telling me to “eat right” (even though I just received a clean bill of health from my doc). Funny thing is I thougt I was eating ‘right’ UNTIL I landed on your blog! And boy do I have a lot to learn! 🙂 Also funny is that I’ll heed to a blog, and not my own family. Maybe I’m just a visual since they’re so auditory. Ha! Well, you have a beautiful family and I’m loving the wedding dress! Thanks so much for posting such healthy recipes and blogging with such ‘flair’. You go girl 🙂


29 laury April 2, 2012 at 9:11 pm

Hi Danielle! Thank you so much for the awesome comment! I really appreciate you taking the time, it made me smile 🙂

I had to laugh when you said you will not listen to your siblings, but will listen to blogs. One of the VERY reasons I started my blog was that my family would ask for my advice, or complain about nothing changing, yet I would provide advice and it went in one ear out the other. Now my entire family are devoted, addicted even readers of my blog! I never thought I’d get them eating kale or avocado pudding but it’s happened! And as much as they don’t admit it, I hear from 3rd parties how they now “preach” (even though I hate thinking of what I do as preaching) some of the things they learn from me. Even my clients do it. There’s something about reading a blog where all of the info is laid out, where you can grasp it at your own time, and be entertained that will get your attention!

As far as not eating “right” –good for you that you got a clean bill of health! My philosophy is you need to find something that works for your body; and also educate yourself as much as possible on food, so you can make the best choices. Sometimes you won’t make “the best” choice, but that is normal and human!

There is a lot to learn and I love learning new things all of the time. It’s all about feeling my best, and when you eat the right foods for your body (and the environment) you will thrive!

Thanks for stopping by!


30 Danielle June 19, 2012 at 7:06 pm

Hi Laury!

I’m back, but this time not to cook for my diabetic friend. I have thrown in the towel and decided to make a lifestyle change 🙂 With constant pestering from my family, those health and fitness gurus(!!), I realized in order to sustain my clean bill of health status, I needed to eat healthy… basically all natural.

With advice from fam, Dr. Oz, Dr. Fuhrman, your phenomenal blog, and my own research, I stopped eating all sugar, bread, dairy, eggs, meat or chicken (not even free range). I have been eating natural foods only (legumes, veggies, fruits, nuts, fish, and whole grains (quinoa, steel cut oats). I’m beginning to feel even more awesome and look even better! Your blog is a definite help and I love the recipes! Now if I could just exercise more! ha! 🙂 We’ll see…

Best Regards,



31 laury June 19, 2012 at 10:00 pm

Hi Danielle!

What a treat it is to hear from you…and with such inspiring news! This comment really made my night tonight! You don’t even know! Thak you for your kind words and for checking in with me about your new healthy goals! It makes me so happy and I am here ::cheering:: and ::clapping:: for you. As far as exercise goes…all you have to do it move! Now that it’s summer, just try and walk more! Our ancestors {who ate how you now are} walked 5 miles a day, and if can just get a quarter of that and work your way up, you’re doing good! Don’t put too much pressure on yourself about it..you’re doing fantastic with the eating! Keep up the good work, and definitely keep me posted! xx


32 Danielle June 19, 2012 at 11:52 pm

I’ll keep you posted! By the way, I read your post today re: you re-introduced the water w/ lemon back into your day… You’re right, and not only does it aid the immune system, it also aids in digestion. But you knew that 🙂

You look great and I’m assuming your metabolism already blasts and blocks fat, but I’d like to share a juice drink/shake with you. I drink it each morning to jump kick my metabolism (since I’ve not been working out like I should). Tried and true, it works!

1 cup ice
4 oz. pomegranate juice
1 cup frozen strawberries
squeeze of lemon

Blend all in blender. Add water to desired consistency.

Take care and have a great night!


33 Ellie@Fit for the soul April 14, 2012 at 9:50 pm

Wowww you look gorgeous in that dress and dancin’ with your husband~:) And I love the fact that you love nutrition and food, hehe. And your baby is adorable!


34 laury April 16, 2012 at 11:40 pm

Thank you! You are too sweet this made me night!


35 Janet May 3, 2012 at 6:33 pm

Hey Laury!

I really love the blog and was wondering if you were looking for contributing authors? I think it carries an important message of healthy and creative living that I myself try to embody on a daily basis. I know you get a ton of emails, so I’ll get right down to it and pitch some ideas for articles I’d like to write for the site:

Why Your Daily Run is Worth Sweating For
Why Does a New Trendy Diet Seem to Appear Every Year?
How to Know Where Your Meat is Coming From
A Look at the Most Popular Exercise and Weightloss Trends From the Past 5 Decades
5 Tasty Veggies Cooked 5 Different Ways

If any of those sound interesting to you let me know and I’ll starting writing it.

JanetHey Janice!

I really love the blog and was wondering if you were looking for contributing authors? I think it carries an important message of healthy and creative living that I myself try to embody on a daily basis. I know you get a ton of emails, so I’ll get right down to it and pitch some ideas for articles I’d like to write for the site:

Why Your Daily Run is Worth Sweating For
Why Does a New Trendy Diet Seem to Appear Every Year?
How to Know Where Your Meat is Coming From
A Look at the Most Popular Exercise and Weightloss Trends From the Past 5 Decades
5 Tasty Veggies Cooked 5 Different Ways

If any of those sound interesting to you let me know and I’ll starting writing it.



36 Rachel May 17, 2012 at 2:13 pm

Hi there! I randomly stumbled across your blog and wanted to say hello. We both seem to have the same interests — both had babies a month apart (Congratulations for your beautiful daughter, Ella, turning 1) and love working out. Looking forward to reading more.



37 Angela / Canned Time July 27, 2012 at 3:38 pm

Hey Laury,
Just a heads up that I featured your Red Velvet Cheesecake on my Friday Food Blogger Friday posting today. Here’s the site link http://wp.me/p26wpj-qb. Love all your stuff and the cheesecake is perfect!
Thanks so much,


38 laury July 28, 2012 at 8:02 pm

Thank you so much, Angela! What a pleasant surprise!!!


39 Colleen August 1, 2012 at 8:31 pm

Hi Laury! I have never tried Vega Protein before, but the vanilla chai you mention always sounds so good! I saw two things on amazon — Vega All-in-One, and Vega Whole food Health Optimizer. I wasn’t sure which one was the kind you use in your recipes and protein shakes. Please help!


40 laury August 2, 2012 at 12:19 am

Colleen I emailed you but thought I would post here for other readers too!

I use Vega vanilla chai whole food optimizer. It’s delicious! I hope you enjoy it!


41 Danielle December 16, 2012 at 11:20 pm

Hi Laury!

First and foremost, kudos to you (once again!) for providing us with the most updated and THE BEST information both here and on your FB page! You are beautiful/glowing, you haven’t changed (awesome!) and your soul still shines through in your blog 🙂

Okay…not sure if you recall (fine if you don’t) but a brief recap…I received a clean bill of health and it took my family and your wonderful, informative, all-knowing blog to change the way I eat. I am still grateful that God used (my fam) and you and your site as a vessel to change my life 🙂

Sorry for the mush–ha!–but I’m wondering if you can help me since I’m having a difficult time making a decision. I need another juicer/processor. My family (degree/certified health/fitness gurus) advised me on many different juicers. One sibling tells me to purchase the Omega b/c it’s a masticating juicer, then another sibling tells me the Vitamix is the only way to go, then another tells me the Ninja is the best… BUT I watched (again) the documentary Fat, Sick, and Nearly Dead and I liked the Breville that he used….sooo what do YOU think?

I’m leaning toward the Omega ’cause it has the masticating thing going on and the way my sibling explained it was like gold spewing from his mouth (into my ears). Ha! 😛 I also don’t care about price; it’s my health and I am willing to pay a pretty penny.

Sooo… on that note, could you advise me on a juicer? Not that I don’t trust my fam (I do), but I think you know more and you’re the one w/ the blog 🙂 My siblings would kick my butt if they saw this. Haha! 😛

In desperation,

Danielle 🙂
*Thanks for any info you can provide*


42 laury December 17, 2012 at 10:37 pm

Danielle, this comment made my night 🙂 I definitely remember you! So glad to hear you are doing well and have gotten a clean bill of health! That’s amazing and kudos to YOU! You did the work to get yourself healthy! I am glad to have been a small part of helping you. That’s awesome.

Hungry for Change is a great movie and I remember them being really big on juicing!

I am more of a Vitamix girl (which is a blender, not a juicer). I don’t juice as often as I used too. I like getting the whole veggie (juicing removed the fiber). With that said, I spent a little more $$ on my Vitamix and less on my juicer (I have the Jack Lalane power juicer it was $100. bucks). Definitely do not get the Ninja. My sister in law has one and says it’s not that great. You get what you pay for with that!

If you end up going with the Omega and juicing, definitely save your pulp! That’s where all of the fiber is..you can make crackers and breads and other fun things.

If you get the Vitamix I can let you know a bunch of my favorite recipes 🙂

I am definitely not against juicing. I just think it’s a lot of work, time, and money (so much produce to make the juice, and I only do organic stuff). The clean up is not ideal either. I would do it first thing in the AM too, but with a little one now juicing then taking it apart to clean right away because a pain. I love green smoothies and will use my juicer from time to time for detoxing, since it’s easier on your digestion to juice.

Here’s a post I did on juicing vs. blending:


All in all, they are both great to have–but to get more for your $$ the Vitamix does SO much. More than just smoothies. You can make soups, healthy ice cream, avocado pudding, and so much more 🙂

Hope this helps! Best of luck and keep at it, girl!


43 Danielle December 18, 2012 at 11:10 am

Hi Laury!

You need to wear an ‘S’ on your chest for ‘SuperWoman’ 🙂 You have a family, websites and whatever else you’ve got going on and I commend you for taking time out of your schedule and responding so quickly! Again, thank you 🙂

I read your ‘juicing’ post and it was very informative and exactly what I was looking for. The information made it easier for me to understand the benefits of blending vs juicing. I also see the differences between the two types of machines.

Your websites make my life a little easier because they include great up-to-date information and you don’t sugar-coat anything like other people and other sites often do. You just give us the ‘real’ and that is what we’re looking for.

I thank you for always providing great information and awesome recipes. Rachel Ray and Paula Deen, move out of the way because there’s been a new girl in town and she revels only in healthy, great-tasting recipes that will kick your bad-for-all-humanity-high-fructose-corn-syrup-high-cholesterol-cooking butts!!!


Danielle 🙂


44 laury December 20, 2012 at 4:48 pm

You are too sweet! “Move over Paula Dean…” <--I love it!! 🙂 Thank you so much. You are making me blush hahaha. I am so glad I could be a help to you. If you need anything please let me know! Happy Holidays!


45 Mickie February 6, 2013 at 12:59 pm

You were a beautiful bride! Love the dress!


46 laury February 6, 2013 at 11:40 pm

thank you so much! <3


47 blood sugar orthomol Metabol December 28, 2013 at 8:58 am

Blood sugar Orthomol diabet it was specially registered at a forum to tell to you thanks for the help in this question.


48 Cara Harkness October 23, 2014 at 11:20 pm


I supply mala’s to yoga studios and wellness centers and would love to talk to you about getting some of our products into your center. Please return this email and we can come up with a great plan for expanding your product lines.

Cara Harkness


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50 laury June 20, 2012 at 2:37 pm

Sounds yummy! Thank you!


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