• Smoked Pork Egg Bake

    Smoked Pork Egg Bake

    SMOKED PORK EGG BAKE Ingredients: 1 dozen eggs 16 oz bag of fresh or frozen spinach (If frozen, thaw and drain) Bell Peppers Onions Zucchini Mushrooms Smoked Pork (pulled optional) 10 oz (If you don't eat pork products, sub in another meat!) Directions: Chop up [...]

  • If You Eat Too Much, You Get Fat

    If You Eat Too Much, You Get Fat

    If You Eat Too Much, You Get Fat What is a calorie? This has been my favorite question for a long time. Talking to groups of fitness trainers was probably my favorite time to ask this. So, what is a calorie? The answers would be [...]

  • Grass Fed Beef: Does It Matter?

    Grass Fed Beef: Does It Matter?

    Grass Fed Beef: Does It Matter?  Growing up you probably never heard the term “grass-fed” or “organic” referring to produce and animal products. That’s because there was no distinction between grass-fed or grain-fed products you were buying. I grew up around my grand-parents farm where [...]

  • Cauliflower Mash

    Cauliflower Mash

    CAULIFLOWER MASH Ingredients: 1 head of cauliflower 3 tablespoons milk 3 tablespoon butter 2 tablespoons sour cream 1/4 teaspoon garlic salt freshly ground black pepper snipped chives (add butter and salt to taste) Directions: 1. Separate the cauliflower into florets and chop the core finely. [...]

  • Stir Fry Chicken Noodles

    Stir Fry Chicken Noodles

    INGREDIENTS -1 1/2 pounds boneless, skinless chicken breasts -1/2 pound lo mein noodles (or other noodle choice) -2 tablespoons low-sodium soy sauce (or subtitute liquid aminos) -1 tablespoon low-sodium fish sauce -1 tablespoon brown sugar - 3 1/2 tablespoons cornstarch -1/2 cup garlic cloves, minced [...]

  • Almond Fried Chicken

    Almond Fried Chicken

    Almond Fried Chicken Ingredients: Lean Chicken Strips (2 lbs) Almond Flour Eggs Olive Oil Sea Salt Directions: Stove top- Heat pan to low/medium temperature Add Olive Oil Dip Chicken Strips in Egg, then roll in the almond flour Leave in the pan until batter is [...]

  • Crockpot BBQ Chicken

    Crockpot BBQ Chicken

    Crockpot BBQ Chicken Crock-pot Delight! Who doesn't LOVE Bbq chicken in a crock-pot? Want less carbs, try it this way What you need: Crock-pot 3 lbs of boneless chicken breast 1/2 c of Heinz reduced sugar ketchup 1/2 c Truvia brown sugar 1/3 c apple [...]

  • Crockpot BBQ Chicken

    Crockpot BBQ Chicken

    Crockpot BBQ Chicken Crock-pot Delight! Who doesn't LOVE Bbq chicken in a crock-pot? Want less carbs, try it this way What you need: Crock-pot 3 lbs of boneless chicken breast 1/2 c of Heinz reduced sugar ketchup 1/2 c Truvia brown sugar 1/3 c apple [...]

  • Beef Stir Fry

    Beef Stir Fry

    Ingredients: 1 lb of beef (ground or fajita sliced) broccoli pea pods sprouts shredded carrots (optional) sliced bell peppers coconut oil (or zero calorie non stick spray) Basil Salt Directions: Pre-heat the wok or large fry pan Spray down wok/pan, or add 1-2 tablespoons of [...]

  • Power Circuit

    Power Circuit

    Power circuit Warm up, 1000 m row (cardio row) Set up; 2-3 stations Squat rack, deadlift, Bench press Set up working weight, something you can get 10 reps of Circuit; Squats 10 rep max Bench press 10 rep max Deadlift 10 rep max rest 3 [...]

  • Descending Superset Circuit

    Descending Superset Circuit

    Warm up 1 mile (aim for under 9 minutes) "Descending supersets" Push ups to bent over rows Start with 12 reps of each, no break, like a circuit 12x12 11x11 10x10 and so on, down to 1x1 that's one set/superset. Next; assisted dips to assisted chin [...]

  • Opposing Superset Upper Body Circuit

    Opposing Superset Upper Body Circuit

    warm up 15 30 second sprints Upper body super set day (back to back sets, no rest between) 4 sets; 15 push ups, super set with 15 reps bent over barbell row (then rest 60 seconds 4 sets assisted pull ups to failure super set [...]

  • Traditional Bodybuilding Thigh/glutes blast

    Traditional Bodybuilding Thigh/glutes blast

    Warm up -15 30 second sprints 3 sets, jumping split lunges, 15 reps Barbell squats, 4 sets of 8-10 reps 4 sets of 8-10 reps, sumo deadlifts (dumbbell probably easiest for you for now) lying hamstring curls, 3 sets 20 reps (form- keep your hips [...]

  • Lower Body Plyometrics

    Lower Body Plyometrics

    Warm up jog 1 mile sub- 10 minute mile Jump squats body weight, 3 sets 20 reps shoulder width walking lunges 3 sets 15 reps per leg (stationary lunges are also fine) Side shuffles, side to side (across cardio room or other room) 5 sets [...]

  • In Home Full Body Training

    In Home Full Body Training

     Lower body (chair required) Squat Sits 20 One Leg Sits 15 Each One Leg Squats 15 Each One Leg Step-Ups 15 Each One Leg Toe Touch 15 Each Perform all exercises in order without rest between sets. Start with left leg first, then next round [...]

Featured Posts of The Month

Fat Coffee

February 10th, 2017|0 Comments

Ingredients 12-16 oz coffee 1 tbsp grass fed butter 1 tbsp coconut oil or MCT powder dash of cinnamon (optional) Dash of nutmeg (optional) Stir or blend and enjoy! Macros 16 g fat Approx 150 [...]

Smoked Pork Egg Bake

February 8th, 2017|0 Comments

SMOKED PORK EGG BAKE Ingredients: 1 dozen eggs 16 oz bag of fresh or frozen spinach (If frozen, thaw and drain) Bell Peppers Onions Zucchini Mushrooms Smoked Pork (pulled optional) 10 oz (If you don't [...]

New Year, New Excuses

December 21st, 2016|0 Comments

New Year, New Excuses It's almost that time again, you know that part of the year when everyone begins the "new year, new me" stuff. Every year we vow to do things differently. We set [...]

Most Shared Posts

Fat Coffee

February 10th, 2017|0 Comments

Ingredients 12-16 oz coffee 1 tbsp grass fed butter 1 tbsp coconut oil or MCT powder dash of cinnamon (optional) Dash of nutmeg [...]

Smoked Pork Egg Bake

February 8th, 2017|0 Comments

SMOKED PORK EGG BAKE Ingredients: 1 dozen eggs 16 oz bag of fresh or frozen spinach (If frozen, thaw and drain) Bell Peppers [...]

New Year, New Excuses

December 21st, 2016|0 Comments

New Year, New Excuses It's almost that time again, you know that part of the year when everyone begins the "new year, new [...]

If You Eat Too Much, You Get Fat

December 12th, 2016|0 Comments

If You Eat Too Much, You Get Fat What is a calorie? This has been my favorite question for a long time. Talking [...]