Blog
Shrimp Paella
Ingredients: 2tbsp EVOO 1/2c chopped onion 1/2c chopped red bell pepper 2 cloves of garlic, minced 2c…
Spicy Honey Garlic Chicken
Ingredients: 2-4 boneless skinless chicken breasts (cut into chunks) 2tsp corn starch or flour of choice 2tbsp…
Sweet Potato Pie Smoothie
Ingredients: 4oz cooked sweet potato 8oz low fat milk 1 scoop vanilla protein powder (or vanilla Greek…
Valentine’s Yogurt Bark
Ingredients: 1c vanilla Greek yogurt 6 strawberries Directions: 1) Chop up 3 strawberries in a blender and…
Buffalo Chicken Dip
Ingredients: 2 large shredded chicken breasts 8oz Neufchâtel cheese 1/2c plain Greek yogurt 1/2c hot sauce Directions:…
No-Bake Granola Bars
Ingredients: 2c Quick Oats 1c peanut butter 1/4c honey 1/4c raisins 1tbsp cinnamon Directions: Stir all ingredients…
Apple Crumble Bars
Ingredients: Crust: 2c almond flour 2tbsp coconut oil 2tsp vanilla 1/4tsp salt Filling: 1tbsp coconut oil 4…
Healthier Pumpkin Spice Latte
Ingredients: 2c Unsweetened Vanilla Almond Milk 1c brewed coffee 2tbsp canned pumpkin puree 1tbsp SweetLeaf Stevia Maple…
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…
Protein Ice Cream
Ingredients 1 large frozen banana 1 scoop protein powder 1tbsp powdered peanut butter 1tbsp unsweetened cocoa powder…
Healthier Chicken Nuggets
Ingredients 10 chicken tenders 1 cup almond flour 1 egg 1 tbsp lemon juice 2 tsp garlic…
Protein Berry Crumble
Ingredients 1c fresh or frozen berries 1tsp stevia 1 scoop vanilla protein powder 1/4c old fashioned rolled…
Breakfast Egg Cups
Ingredients 12 eggs 1c cheddar cheese 1c diced ham 1c chopped broccoli Directions 1. Preheat oven to…
Almond Flour Bread
Ingredients 2 ¼ cups blanched almond flour ¼ cup ground flaxseed ½ tsp baking soda ½ tsp…
Buffalo Pickle Chips
Ingredients: 1 egg 1/8c buffalo sauce 2c rice chex 1/2tsp garlic powder 1/2tsp paprika 1/2tsp black pepper…
Easy Low-Calorie Bagels
Ingredients: 1c Fat Free Plain Greek Yogurt 1c Self Rising Flour 1 egg (for egg wash) Seasoning…
Pumpkin Cheesecake Mousse
Ingredients 1 package (4-serving size) fat-free sugar-free instant cheesecake pudding mix 3/4 cup unsweetened vanilla almond milk…
Crustless Apple Pie
Ingredients: 6 large baking apples, halved vertically and cored 12tbsp butter 2tbsp cinnamon 3tbsp baking truvia 2/3c…
Pumpkin Smoothie Bowl
Ingredients: 3/4c pumpkin puree 1/2c unsweetened almond milk 1 banana 1 scoop Quest protein powder or collagen…
Pumpkin Protein Bars
INGREDIENTS 1 cup oats 2 scoops vanilla whey (I like Quest brand for baking) 1/2 cup unsweetened…
Broccomole
Ingredients 3 cups chopped broccoli 1 jalapeno, chopped, seeds removed 2 tbs green onions 1 tsp olive…
Balsamic Brussels Sprouts
Balsamic Cranberry Brussels Sprouts If you’re watching your food intake and exercising regularly, you may be looking…
Protein Crepes
Ingredients: 1 scoop Quest Vanilla protein powder 4 egg whites Whisk together until protein powder is blended…
Bacon Onion Rings
Ingredients: 4 large sweet onions 1-2lb bacon 1/2c sriracha or hot sauce Directions: Pre-heat oven 350 degrees…
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…
What is Fitness Success?
What is success? Long-term success means different things to different people, but I will share what my…
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…
Deviled Avocado Eggs
Deviled Avocado Eggs INGREDIENTS 3 hard boiled eggs, cut in half 1 large avocado 2 tsp lime…
The Guilt Trap: Eating “Badly”
The Guilt Trap begins with the statement, “I fell off track with my plan to eat well…
Patience: a downfall of the great
This post is inspired by the Olympic men’s 5000m trial run that I watched last week. I…
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…
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…
Homemade Protein Bars
Ingredients: 4 scoops Quest Peanut Butter protein powder 1/2c natural peanut butter 1/2c oat flour 1/2c water…
PCOS and Carbs
It took me a long time of reading and experimenting to discover that my body has a…
PCOS Part III: treatment
Only recently have doctors begun to recognize and diagnose PCOS (Polycystic Ovarian Syndrome), and research is being…
The Truth About Weight Loss
Weight loss is a tricky beast, and sounds easier in theory than it is in reality. Many…
PCOS Part II: symptoms & diagnosis
It’s important to understand that every woman experiences PCOS (Polycystic Ovary Syndrome) differently. I’ve met many women…
PCOS Part I: my story
I’ve been wanting to write about PCOS for a long time, but wasn’t sure how to start,…
Crock Pot Mexican Stuffed Bell Peppers
Ingredients: • 4 bell peppers • 1lb lean ground beef (90/10) • 1c canned enchilada sauce •…
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…
Muscle vs Fat Myths
In the quest for good health and fitness, it’s important to understand what your body is actually…
Why Exercise Isn’t Making You Skinny
How many times have you had a particularly active day and said to yourself, “Well, I walked…
Managing your fitness goals with PMS
If you have female anatomy, chances are you have succumbed to the PMS demon that has overcome…
The dumbest thing I’ve done
Many fitness professionals have a difficult time looking at their own bodies as objectively as they do…
Cheat Meal: Friend or Foe?
Many fitness coaches and nutritionists have different thoughts on cheat meals and how they play into your…
Spaghetti Squash with Garlic and Basil
Ingredients 2 spaghetti squash 1 sweet vidalia onion, diced 1 sweet red pepper, diced 4 garlic cloves,…
My Business Team
I always had a feeling that I wanted to be a business owner, but I wasn’t sure…
A Few Success Story Secrets
In the time I’ve spent working with clients as a personal trainer, I’ve noticed there are a…
Jack of All Trades, Master of None
For most people, it takes a while to figure out where we belong in the workforce and…
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…
Muscular Endurance vs Strength
Workout programming can be based on muscular endurance or muscular strength (or segments of both). Incorporating both…
Sciatica!… Or is it?
Sciatica is a catchy term often used when referring to low back pain that shoots into the…
How to Choose a Personal Trainer
The process through which some of the general public selects a personal trainer is faulty. Just like…
Cauliflower Fried Rice
Ingredients 1 head cauliflower, grated or chopped 8 oz mushrooms, diced 6 green onions, thinly sliced 2…
Spaghetti Squash Chicken Chow Mein
Ingredients 1 large spaghetti squash (or 2 small) 4 chicken breasts, cut into chunks 1/4 cup low…
Sausage, Kale, and Spaghetti Squash
Ingredients: 1 medium spaghetti squash or 2 small spaghetti squash 2 packages Italian chicken sausage 1 yellow…
Variety vs Muscle Confusion
Muscle confusion suggests that by constantly changing the exercises and structure of your workouts, you will build…
Cajun Chicken and Quinoa
Ingredients 4 chicken breasts, cut into chunks 3 medium tomatoes, cut into chunks 2 jalapenos, seeded and…
My Thesis Story
As I finish up my final semester of grad school, I’m also finishing up my thesis study…