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Sausage & Bell Pepper Egg Muffins

recipes Nov 15, 2017

I’ve been on a kick recently of experimenting and having fun in the kitchen. After 6 weeks of pretty much eating tilapia, broccoli, and asparagus all day every day, my taste buds need a little bit of variety.


I wanted to create a protein-packed on-the-go snack that I could eat quickly in between clients. So, I whipped these super easy egg muffins up and they’re definitely going to be something I make again!

 

Ingredients

  • 1 cup diced bell peppers
  • 2 links (3 oz. each) precooked chicken sausage, diced (I used Applegate Organic)
  • 12 eggs, beaten

 

Instructions

  • Preheat oven to 400 degrees.  Prepare a 12 cup muffin tin with cooking spray.   
  • Place about 1 tablespoon each of peppers and sausage in each muffin cup. 
  • Pour eggs over the peppers and sausage, filling each cup about 1/2 to 2/3 full.
  • Bake for 15-18 minutes, until eggs are completely set.  The eggs will puff up while baking, and settle once cooled.

 

Let me know if you...

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Grain Free Almond Butter Chocolate Chip Waffles With Coconut & Pomegranate

recipes Nov 08, 2017

This post is not even a recipe. It’s a simple combination of literally the best ingredients on Earth put together and BOOM - you’ve got yourself an incredibly delicious and HEALTHY breakfast you’ll be addicted to for months!


As you may or may not know, Markus (my boyfriend) and I are addicted to ALL of the products from KNOW FOODS. It’s an incredible company with GREAT customer service, AWESOME deals, and even BETTER ingredients.


All of their products are grain free and usually contain the superfoods almonds, coconuts, chia seeds, egg whites, and a few others that I can’t think of at the moment. But rest assured, their products probably fit in your diet unless you’re allergic to one of those ingredients listed above.


What I like to do is first cover the waffle with almond butter, then microwave it for at least 30 seconds to get the chocolate chips and almond butter warm and melty.


From there, I’ll add whatever fruit I have on hand...

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Coconut Pomegranate Chocolate Chia Seed Pudding

recipes Oct 31, 2017

I found the original recipe at this blog post and decided to make this for date night for Markus and I. I can’t believe how good it is!


The chia seeds are loaded with healthy fats and good-for-you vitamins, while the pomegranate is loaded with antioxidants. When you make this yourself, it’ll be hard to stop at just one serving!

 

Ingredients

  • 2 cups coconut milk (from a carton)
  • 2 tablespoons maple syrup
  • ½ teaspoon pure vanilla extract
  • ½ cup organic chia seeds (where to buy)
  • pomegranate seeds, for topping
  • chopped semi-sweet chocolate, for chopping
  • unsweetened coconut shreds, for topping

 

Instructions

  1. In a small bowl, combine the milk, sugar, and vanilla extract. Stir until combined. Sprinkle on the chia seeds and stir them in thoroughly.
  2. Pour mixture into a quart jar and refrigerate overnight, or until it reaches the desired thickness, shaking occasionally.
    Serve pudding with pomegranate seeds, chopped chocolate, and unsweetened coconut shreds...
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How To Meal Plan For The Week (Step by step worksheet)

nutrition Oct 25, 2017

Meal planning is by far one of my best secret (not-so-secret-now) methods to staying on track with my health and fitness goals. I’ve taught many clients and challengers simple tips on how to meal prep, but for some reason, I continue to get asked over and over again how to do it.


As a self-proclaimed “meal prep queen,” I would continue to be surprised at how HARD it was for people to do. Yet for me, it was a no-brainer.


I kept scratching my head and kept thinking to myself, “how can I break this down in the simplest way that even a caveman could do it?”


Then finally, it hit me!


As I was writing down my meals for the coming week, I realized that not many people know how to:

  • Create balanced meals that contain the 3 essential macronutrients we need (carbohydrates, protein, and fat)
  • Portion out each food group accordingly to avoid consuming too many calories or any particular food group
  • Mix and match food together to create amazingly delicious combinations...
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How To Count Your Macros For Weight Loss

nutrition Oct 17, 2017

So you might’ve heard many fitness influencers on Instagram saying they’ve gotten incredible results by counting their macros, or following the IIFYM (if it fits your macros plan). Macro counting, versus calorie counting, is a much better approach as far as tracking because it takes into consideration the nutrient quality of the food you eat as opposed to a simple number attached to a food item.


It can take some getting used to if you’re not familiar with looking at the other numbers on ingredient labels besides the calorie number, but after reading this blog post, I hope it helps you become more aware of what’s actually in your food so that you can make healthier decisions throughout the day.


Now, before we get into counting macronutrients, let’s first define what they are.


Macronutrients are the building blocks of our food. Our food is composed of either of the three macronutrients, carbohydrates, protein, and fat.

 

These 3 macros have a...

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Find Out The EXACT Formula For Losing Weight (No More Guessing!) - Part 1

nutrition Oct 10, 2017

Just in case you’re not familiar with my background and you’re just coming across this blog post, I grew up my entire life trying to figure out how to lose weight.


From taking diet pills to eating frozen Lean Cuisines, going on a grapefruit diet or just not eating altogether, I’ve tried it all. Even in my most recent journey, I’ve experimented with going Paleo, vegetarian, vegan, following the IIFYM plan, keto...trust me, I’ve tried it all in hopes that there was some magic solution that would erase my excess fat.


Now, before you start judging me that I might seemingly be in such good shape and am complaining about my excess fat, let me just say this…


I love my body. I love how strong, powerful, and fit I feel. 90% of the time, I am happy with what I see in the mirror. I’ve worked freaking hard and continue to work hard to maintain the physique and health I have today.


However, you can’t blame a girl who wants to look even better and...

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7 Insanely Effective TRX Exercises

workouts Oct 04, 2017
 

Complete 15-20 reps of each move; 2-3 rounds

Move 1: Squat to Reverse Lunge
Move 2: Lateral Lunge to Single Leg Squat
Move 3:Push ups
Move 4: Low Row
Move 5: "I"
Move 6: Single Leg Lunge Reach
Move 7: Pull-ups from Sitting

 

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Fire Up Your Core & Booty With This Workout

workouts Sep 27, 2017
 

Perform each movement for 1 minute back to back with a 1 minute rest in between each circuit. Repeat 3-4x.

 

Move 1: Single leg deadlift with single leg squat

Move 2: Woodchoppers

Move 3: Medicine Ball Jumping Jacks

 

 

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Bosu Ball Ab Exercises For A Strong Core

workouts Sep 20, 2017
 

Perform each exercise for 10 reps for a total of 3-4 rounds.

 

Move 1: Bosu Ball Knee Tucks

Move 2: Half Bosu Leg Lift to Crunch

Move 3: Side Plank with Knee To Elbow Crunch

 

 

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No Crunch Ab Workout

workouts Sep 13, 2017
 

Perform each exercise for 1 minute back-to-back until you complete one circuit. Rest for 60 seconds and repeat 2 more times!

 

Move 1: Plank Birddog

Move 2: ISO Lunge with Bicep Curls

Move 3: Bicycle Knees with Chest Flys

Move 4: X Mountain Climbers

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