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Shrimp Paella

Ingredients: 2tbsp EVOO 1/2c chopped onion 1/2c chopped red bell pepper 2 cloves of garlic, minced 2c…

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Spicy Honey Garlic Chicken

Ingredients: 2-4 boneless skinless chicken breasts (cut into chunks) 2tsp corn starch or flour of choice 2tbsp…

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Sweet Potato Pie Smoothie

Ingredients: 4oz cooked sweet potato 8oz low fat milk 1 scoop vanilla protein powder (or vanilla Greek…

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Valentine’s Yogurt Bark

Ingredients: 1c vanilla Greek yogurt 6 strawberries Directions: 1) Chop up 3 strawberries in a blender and…

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Buffalo Chicken Dip

Ingredients: 2 large shredded chicken breasts 8oz Neufchâtel cheese 1/2c plain Greek yogurt 1/2c hot sauce Directions:…

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No-Bake Granola Bars

Ingredients: 2c Quick Oats 1c peanut butter 1/4c honey 1/4c raisins 1tbsp cinnamon Directions: Stir all ingredients…

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Apple Crumble Bars

Ingredients: Crust: 2c almond flour 2tbsp coconut oil 2tsp vanilla 1/4tsp salt Filling: 1tbsp coconut oil 4…

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Healthier Pumpkin Spice Latte

Ingredients: 2c Unsweetened Vanilla Almond Milk 1c brewed coffee 2tbsp canned pumpkin puree 1tbsp SweetLeaf Stevia Maple…

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Low Calorie Cinnamon Kodiak Cakes Muffins

Ingredients 2c Kodiak Cakes Buttermilk Mix 1/4tsp salt 1/2tsp baking powder 2tsp cinnamon 1/2c maple syrup (I…

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Protein Ice Cream

Ingredients 1 large frozen banana 1 scoop protein powder 1tbsp powdered peanut butter 1tbsp unsweetened cocoa powder…

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Healthier Chicken Nuggets

Ingredients 10 chicken tenders 1 cup almond flour 1 egg 1 tbsp lemon juice 2 tsp garlic…

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Protein Berry Crumble

Ingredients 1c fresh or frozen berries 1tsp stevia 1 scoop vanilla protein powder 1/4c old fashioned rolled…

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Breakfast Egg Cups

Ingredients 12 eggs 1c cheddar cheese 1c diced ham 1c chopped broccoli Directions 1. Preheat oven to…

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Almond Flour Bread

Ingredients 2 ¼ cups blanched almond flour ¼ cup ground flaxseed ½ tsp baking soda ½ tsp…

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Buffalo Pickle Chips

Ingredients: 1 egg 1/8c buffalo sauce 2c rice chex 1/2tsp garlic powder 1/2tsp paprika 1/2tsp black pepper…

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Easy Low-Calorie Bagels

Ingredients: 1c Fat Free Plain Greek Yogurt 1c Self Rising Flour 1 egg (for egg wash) Seasoning…

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Pumpkin Cheesecake Mousse

Ingredients 1 package (4-serving size) fat-free sugar-free instant cheesecake pudding mix 3/4 cup unsweetened vanilla almond milk…

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Crustless Apple Pie

Crustless Apple Pie

Ingredients: 6 large baking apples, halved vertically and cored 12tbsp butter 2tbsp cinnamon 3tbsp baking truvia 2/3c…

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Pumpkin Smoothie Bowl

Ingredients: 3/4c pumpkin puree 1/2c unsweetened almond milk 1 banana 1 scoop Quest protein powder or collagen…

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Pumpkin Protein Bars

INGREDIENTS 1 cup oats 2 scoops vanilla whey (I like Quest brand for baking) 1/2 cup unsweetened…

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Broccomole

Ingredients 3 cups chopped broccoli 1 jalapeno, chopped, seeds removed 2 tbs green onions 1 tsp olive…

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Balsamic Brussels Sprouts

Balsamic Cranberry Brussels Sprouts If you’re watching your food intake and exercising regularly, you may be looking…

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Protein Crepes

Ingredients: 1 scoop Quest Vanilla protein powder 4 egg whites Whisk together until protein powder is blended…

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Bacon Onion Rings

Ingredients: 4 large sweet onions 1-2lb bacon 1/2c sriracha or hot sauce Directions: Pre-heat oven 350 degrees…

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Creamy Cucumber Salad

Creamy Cucumber Salad http://www.closetcooking.com/2009/09/creamy-dilled-cucumber-salad.html?m=1 Ingredients 2 large cucumbers, sliced 1/4 cup red onion, sliced 1/4 cup greek…

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What is Fitness Success?

What is success? Long-term success means different things to different people, but I will share what my…

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Importance of a Warm Up

Let’s get to it already! might be what you’re thinking as you run in from work ready to…

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Deviled Avocado Eggs

Deviled Avocado Eggs INGREDIENTS 3 hard boiled eggs, cut in half 1 large avocado 2 tsp lime…

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The Guilt Trap: Eating “Badly”

The Guilt Trap begins with the statement, “I fell off track with my plan to eat well…

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Patience: a downfall of the great

This post is inspired by the Olympic men’s 5000m trial run that I watched last week. I…

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Binging and Purging: More Common Than You Think!

Many diet programs and pyramid schemes make their money off of the thought that women eat too…

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Why you need to stretch after barre class!

Life is busy. We are often trying to cram our workouts in between errands and work just…

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Homemade Protein Bars

Ingredients: 4 scoops Quest Peanut Butter protein powder 1/2c natural peanut butter 1/2c oat flour 1/2c water…

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PCOS and Carbs

It took me a long time of reading and experimenting to discover that my body has a…

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PCOS Part III: treatment

Only recently have doctors begun to recognize and diagnose PCOS (Polycystic Ovarian Syndrome), and research is being…

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The Truth About Weight Loss

Weight loss is a tricky beast, and sounds easier in theory than it is in reality. Many…

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PCOS Part II: symptoms & diagnosis

It’s important to understand that every woman experiences PCOS (Polycystic Ovary Syndrome) differently. I’ve met many women…

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PCOS Part I: my story

I’ve been wanting to write about PCOS for a long time, but wasn’t sure how to start,…

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Crock Pot Mexican Stuffed Bell Peppers

Ingredients: • 4 bell peppers • 1lb lean ground beef (90/10) • 1c canned enchilada sauce •…

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9 guilt-free foods at the Big E

I decided this would be the year I tackled the Big E in all its junk food…

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Muscle vs Fat Myths

In the quest for good health and fitness, it’s important to understand what your body is actually…

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Why Exercise Isn’t Making You Skinny

How many times have you had a particularly active day and said to yourself, “Well, I walked…

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Managing your fitness goals with PMS

If you have female anatomy, chances are you have succumbed to the PMS demon that has overcome…

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The dumbest thing I’ve done

Many fitness professionals have a difficult time looking at their own bodies as objectively as they do…

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Cheat Meal: Friend or Foe?

Many fitness coaches and nutritionists have different thoughts on cheat meals and how they play into your…

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Spaghetti Squash with Garlic and Basil

Ingredients 2 spaghetti squash 1 sweet vidalia onion, diced 1 sweet red pepper, diced 4 garlic cloves,…

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My Business Team

I always had a feeling that I wanted to be a business owner, but I wasn’t sure…

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A Few Success Story Secrets

In the time I’ve spent working with clients as a personal trainer, I’ve noticed there are a…

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Jack of All Trades, Master of None

For most people, it takes a while to figure out where we belong in the workforce and…

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5 ways fitness is like gardening

My new hobby when I’m not doing something fitness related is gardening. While I’m not any kind…

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Muscular Endurance vs Strength

Workout programming can be based on muscular endurance or muscular strength (or segments of both). Incorporating both…

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Sciatica!… Or is it?

Sciatica is a catchy term often used when referring to low back pain that shoots into the…

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How to Choose a Personal Trainer

The process through which some of the general public selects a personal trainer is faulty. Just like…

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Cauliflower Fried Rice

Ingredients 1 head cauliflower, grated or chopped 8 oz mushrooms, diced 6 green onions, thinly sliced 2…

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Spaghetti Squash Chicken Chow Mein

Ingredients 1 large spaghetti squash (or 2 small) 4 chicken breasts, cut into chunks 1/4 cup low…

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Sausage, Kale, and Spaghetti Squash

Ingredients: 1 medium spaghetti squash or 2 small spaghetti squash 2 packages Italian chicken sausage 1 yellow…

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Variety vs Muscle Confusion

Muscle confusion suggests that by constantly changing the exercises and structure of your workouts, you will build…

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Cajun Chicken and Quinoa

Ingredients 4 chicken breasts, cut into chunks 3 medium tomatoes, cut into chunks 2 jalapenos, seeded and…

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My Thesis Story

As I finish up my final semester of grad school, I’m also finishing up my thesis study…

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