Protein Blueberry Muffins Thanks Pinch of Wellness for this delicious muffin recipe! INGREDIENTS ⅔ cup granulated sugar 3 tablespoon butter softened 2 eggs 1 tablespoon vanilla 1 ¼ cups plain Greek yogurt nonfat 1 ¾ cup cake flour or gluten free flour if using gluten free flour, use 1:1 measure for measure ½ teaspoon salt ¾ […]

Skinny Pumpkin Cheesecake Bites Almond Flour Crust 2 cups almond flour  1/3 cup monk fruit sweetener 1 tbsp butter 1-2 tbsp water Pumpkin Cheesecake Filling  8 oz reduced fat cream cheese 6 oz  Greek yogurt  1/2 cup monk fruit sweetener  3/4 cup pumpkin puree 2 1/2 tsp pumpkin spice seasoning 1 tsp vanilla 1 egg […]

#1 – Actions speak louder than words! – Set a Good Example! If you are not a good veggie eater here are a couple must know facts to consider:   Plants synthesize vitamins that are essential. Humans can only synthesize 3. Otherwise we can only get the other 10 essential vitamins from food and supplements. […]

Go Raw. Prep them by having them clean and chopped and ready to enjoy. Enjoy with some greek yoghurt and powder ranch dressing . You can also throw them in a smoothie for a Super Shake. Spinach, kale, spring mix, it is all fabulous! This is a great way to get them in when on […]

  Thanks to Ascent for this delicious recipe: Overnight Apple Pie Protein Oats Ingredients 1/2 cup old fashioned oats 1/2 cup + 2 tbsp milk of choice 1 tbsp maple syrup 1/2 tsp nutmeg 2 tsp cinnamon 1 scoop Ascent Vanilla Bean Whey Protein Powder 1/2 cup diced apple  Directions In a small jar or […]

In the long run (and often in the short term) Your will power will NEVER beat your environment. Most often it is not about willpower. It is about setting up our environment for success!  Having the right foods there to eat instead of the crap.  Having our gym clothes set out and ready.  Creating the […]

Our Back to the Basics Nutrition Challenge started this week!  Eating a serving of protein at every meal and one snack a day is week one’s challenge!  Here are some simple suggestions as to hit a great target.  Aim for 0.7 times your body weight in grams per day!   How to hit your protein […]

Is fear of failure what’s holding you back?  Do you find that you put off or avoid any activity or scenario that has the potential for an unsuccessful outcome.Do we feel too scared to try new things, take risks or embrace growth for fear of failure. I completely understand.  Failing is scary and uncomfortable.   Perhaps […]

Tops 3 Ways to Speed up Fat Loss Increase your NEAT – move more everyday – take the stairs – use a stand up desk  – take a walk on your work break   Eat enough lean Protein –  0.7 times body weight or goal body weight – This will keep you full and provide everything […]

What is the number #1 reason you are struggling to be consistent?     You’re trying to do too much too quickly.  Find 1-3 core habits that you can stick with no matter how crazy life gets and then if you want to add in other things when you have the capacity and life allows […]