Meet Nicole

Meet Nicole

With a full time job as a surgical assistant and a full time mom to a busy three-year-old, is it even possible workout five days a week?!?

The short answer – YES!!

Thanks to Bikini Body University, Nicole is not only getting effective, fun workouts that she can do at home, but also getting RESULTS! While losing weight wasn’t her goal, Nicole has dropped 6 inches and is carving out an impressive back and core.

Before joining BBU, Nicole was already starting off her mornings with a workout, but she wasn’t seeing the progress she wanted.

“It was the diet that always would side track my progress,” she says. “It still does sometimes, but I like the best, better, good rule: You can’t always be your best 100% of the time, but you can always strive for better.”

Nicole needed something to help her stay focused on her goals. BBU was her solution.


The motivation and support from other members was just what she needed to keep her nutrition on track. However, Nicole had one apprehension before she joined BBU. She hadn’t exhausted every other diet out there; she didn’t think the program couldn’t work for her; she didn’t lack the drive to put in the work. Her only concern: cost. There are tons of $10 gyms out there – was this program really worth it? The results speak for themselves! Six inches, gone! (I mean, check out her transformation pictures!) Toned arms, back, and core, nutrition guidance, support from a REAL LIVE COACH, and everything can be done at home in about 30 minutes?! The short answer – YES!

Since then, she has made BBU fit her schedule; whether it’s three or five days a week, fitting her workouts in when it’s convenient for her.

“The workouts are short and effective. ”

screenshotNicole also appreciates that the workouts can be done in the convenience of her own home. When it comes to volume of workouts, Nicole explains,

“It’s a minimum of three, but up to 5 days a week. [The coaches] teach you to do even just 10 minutes here and there throughout the day, just so long as you can comment done for the day, to ensure you stay on track.”

Nicole recommends BBU not only for the convenience and quality of the workouts, but the motivation from her coaches and teammates, too.

“The support here is above and beyond anything I have ever seen. Everyone in this group has a positive and encouraging way about them,”

says Nicole. In terms of the cost, BBU rewards members for bringing friends to join the team!

“If you bring friends into the BBU family, you can receive a referral credit too,”

Wouldn’t you like to get rewarded for helping others achieve their personal best?? It’s a win-win! Who would’ve thought you can hire a COACH for less than a cup of coffee a day?

Congratulations Nicole on creating the Body & Life of your Dreams in LESS time! We are proud to Guide and Coach you through BBU!

Do Weekends RUIN Your Nutrition Goals?

Do Weekends RUIN Your Nutrition Goals?

Last week I was reflecting on how “the weekend” (Friday, Saturday, and Sunday- not the singer lol) can RUIN the Fitness & Nutrition progress that you make during the week.

Do you feel like you do well Monday through Friday and then just blow it over the weekend?

Well you are not alone.

In this video I share a few tips to help you keep your weekends in check! Here’s how you can keep losing weight instead of feeling like you are on a hamster wheel of progress.

I hope this helps you come up with an action plan to stay on track this weekend.

These strategies are just a small part of creating the body of your dreams, that also looks smoking hot in your sexy black dress or favorite pair of jeans.

I’ve love to hear from you! Let me know if you found this video helpful:)

But, I do have a few additional discovery questions for you too:

Do you view what you eat as your “diet” or your “nutrition”?

What words come to mind when talking about “diet” or “nutrition”?

Do you have a positive relationship with food?

How we approach or associate with the food we eat, can greatly impact our health. Once you have a better understanding of your relationship with food, you can begin to improve it, to aid in weight loss or health goals.
For example:
Do you eat with purpose or for pleasure?

Do you you over eat or under eat when stressed?

Food is our fuel. It’s our gas in our tank.
Calories = Energy.

If you are struggling with your relationship with food, start with these discovery questions.

Do you need Support and Strategy to improve your relationship with food? I’d love to help you get in control!

When you are ready to put together the Accountability, Support, & Strategy you need to meet your goals, just let me know by taking the first step. Contact me or check for enrollment here.

Committed to your health & happiness,
~ Summer Montabone, CSCS

PS- I love that today’s technologies have allowed me to help people (mainly women) from ANYWHERE across the globe! That’s right! Even if you cannot make it to North Canton, Ohio to train with me and my expert team in my Transformation Fitness Center, I can still help you from the comfort of your home or location! It is soooo cool! I LOVE teaching!!!

These photos were taken just 4 months apart! (Keep reading to see what she has to say about this dress!)

Meet Hannah

Consistency is key.

Hannah after running the Akron Half Marathon!

Hannah after running the Akron Half Marathon!

This is BBU member Hannah’s motto when it comes to exercise and nutrition. And it’s working! Hannah has not only experienced a surge in energy and endurance, but she has lost an amazing 24 pounds – all from working out at home!

Before joining Bikini Body University, Hannah describes her workout and eating habits as inconsistent. “I would do great for one week eating clean, healthy food but then the next week I would let my eating slide,” she says. “I would do strength training mainly on the weekend once or twice, but only fit it in one jog during the week. There was no consistency in my meal plan or exercise routine, so I was not seeing the results I wanted.”

Dealing with inconsistency, Hannah didn’t know if BBU was the right program for her. “I didn’t think I could stick to a meal plan and workout schedule. I feel like I had done it all in the past and nothing worked for me, I would get discouraged and quit when I did not see the results I wanted,” says says. Figuring out how to fit her social life into a new healthy lifestyle was also a concern. “Going out to eat or out for drinks is something I regularly did after work to catch up with friends.” However, now Hannah and her friends met up for a different kind of happy hour. “Friends and I go for a run or workout instead of going out to eat which is a win-win!”

Consistency is KEY.

Even though Hannah admits she wasn’t able to do some of the exercises when she started BBU, she kept with it. “I modified them until I built the strength to perform them as shown,” she says. And her dedication has paid off! “The weight just keeps shedding and I am not even doing anything drastic. I have lost 24 pounds, 16.5 inches am seeing huge changes in my body. My back is more sculpted, my triceps are stronger, and my quads are slowly becoming defined. When I go on runs now I have more endurance than I ever have before.”

These photos were taken just 4 months apart! (Keep reading to see what she has to say about this dress!)

These photos were taken just 4 months apart! (Keep reading to see what she has to say about this dress!)

Others are noticing Hannah’s progress, too! “I think one of the best results have been my co-workers responses to my body changing. I constantly have people stopping me asking me how much weight I have lost and what my secret is.”

Thanks to BBU, Hannah has more confidence, energy, and pride in herself. “Before BBU I would come home from work, get a snack, and catch up on shows. Now, when I come home from work I change, workout, and then relax. I have more motivation and drive to get a work out in, not only because of the changes I am seeing but also because I feel better.”

Consistency is key. Establishing a routine and support system is what helped Hannah stay focused and see results. “I cannot recommend BBU enough,” she says. “I have already told multiple people about how easy the plan is to follow. My advice is to not get discouraged.” Hannah has learned that BBU is not a quick fix – it’s a lifestyle change. And because of that, she is able to stay on track with her diet and nutrition even if she decides to have a “cheat.” “We’re all guilty of it! My best advice is to own it, move on and try harder the next day. Don’t beat yourself up! Thanks Coach Summer for teaching us how to treat!”

In addition to keeping with a plan, Hannah found the support from the Facebook group also keeps her wanting to stay on track. “The support system from all the beautiful BBU ladies is wonderful. It helps to see other women going through the same program and being there for support.” The support has also helped Hannah set new goals for herself – including running a half marathon! “The hills killed me but I did it without stopping! Definitely have BBU to thank for giving me the confidence to do my first half & helping me with my endurance!” she says.

Hannah has been so successful with BBU was because she was consistent. Erratic eating, sporadic workouts, and no defined plan kept her from seeing the results she wanted. Staying consistent means continuing making healthy choices even when you don’t see the day-to-day changes you “hope” to see. “Sometimes, it’s hard to see the big picture until you literally see it in pictures!” says Hannah. “The left photo is from a wedding in June and the right is from a wedding I was in last weekend. I had to have my dress taken in 2″ on each side because of BBU! I LOVE this program & all the encouragement.”

Thanks to BBU (Bikini Body University), Hannah has achieved the body she’s always wanted, and motivated to get better every day!

Congratulations Hannah! We are proud of you and proud to have you as a member of the BBU family!

If you are lacking direction, motivation, accountability, and support to stick with a program that fits your lifestyle, message me. I’d love to help!

Committed to your health & happiness,
Coach Summer Montabone, CSCS

Low Carb Mac and Cheese

Low Carb Mac and Cheese

Say what?! Mac and cheese without the traditional noodles!

low carb mac and cheeseThis is a recipe that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles – make it a habit to use these tender, squash noodles in all of your favorite pasta recipes. Enjoy!

Servings: 6

Here’s what you need…

1 large spaghetti squash
1 teaspoon olive oil
Sea salt
Black pepper
2 cups broccoli florets, steamed
1 Tablespoon coconut oil
1 Tablespoon coconut flour
1 cup coconut milk
1 cup reduced-fat cheddar cheese, shredded
½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish
Salt and pepper, to taste
1 teaspoon red pepper flakes, optional garnish


  1. Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray, and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
  2. Remove the squash from the oven, and let cool. Once it’s safe to handle, scrape the flesh into a large bowl. Add the steamed broccoli florets to the bowl, and set aside.
  3. In a large saucepan, melt the coconut oil on medium heat, and whisk in the coconut flour. Add the coconut milk, and whisk quickly. Turn heat down to low, add the cheddar and ½ cup grated Parmesan to the saucepan, and stir until melted. Remove from heat.
  4. Pour the cheese sauce over the spaghetti squash and broccoli mixture, and toss until all the squash is covered.
  5. Dish into 4 portion, and top off with the salt and pepper to taste plus red pepper flakes and extra Parmesan if you wish!

Nutritional Analysis: One serving equals: 290 calories, 23g fat, 360mg sodium, 10g carbohydrate, 2g fiber, and 14g protein

-Coach Summer

PS- If you want access to a whole bunch of tasty, fat burning recipes the whole family will love along with a meal plan to guide you… CLICK HERE to enroll in my fitness & nutrition COACHING program. It’s the perfect fit for busy moms or career women need an effective, time saving, and result producing program to create a fit, tight, and lean- healthy body!

Not sure where to start? Email me:)

Protein Pumpkin Pie Pancakes

Protein Pumpkin Pie Pancakes

Here it is, my favorite recipe for weekend pancakes that make feel like I’m cheating when I’m not!

unnamedEnjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

Servings: 2

Here’s what you need…

4 large eggs
¾ cup egg whites
1 (15oz) can of pumpkin
1 cup almond meal
1 teaspoon baking powder
1 teaspoon vanilla extract
dash of nutmeg
1 teaspoon ground cinnamon
cooking spray

  1. In a medium bowl, mix all of the ingredients together.
  2. Heat pancake griddle to medium heat and coat with cooking spray.
  3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrates, 5g fiber, and 19g protein