INGREDIENTs 1 cup quinoa, rinsed and drained ½ medium onion, diced 1 large zucchini, sliced into ¼-inch ‘half-moons” 1 medium bell pepper, any color, diced 1 clove garlic, minced 1 (6-ounce) can tomato paste 3 Tbsp. olive oil, divided ½ tsp. garlic powder ¼ tsp. onion powder 2 tsp. dried Italian seasoning ½ c. warm […]

    Training injuries are bound to happen to all of us. There is always a way to continue training even through injury.    For CrossFitters, perhaps instead of your workout of the day being an Amrap make it As Many Quality Reps as Possible.   For runners, you may need to modify volume and […]

It is some choices that show who we truly are, far more than our abilities. JK Rowling  What we eat How much we sleep IF & HOW we move. Mindset or perception Our Relationships   It all matters! Make the best of it! Sleep more. Eat better. Move your body. Manage your mindset. Build healthy […]

I know because of you I am eating the healthiest I ever have and doing what I need to do for it to be the best for me. LG  

INGREDIENTS 2 lbs. boneless chicken breast or thighs(recommend 1 lb. of each) 1 cup hot pepper sauce (such as Whole30compatible Frank’s Red Hot or Sriracha-not Whole30 compatible) 1/3 cup ghee, coconut oil or butter (butter, not Whole30 compatible) 3 Tbsp. coconut aminos 1 1/2 tsp. garlic powder 1/2 tsp. cayenne (optional – adds more heat) […]

It is our opinion everyone should include tempo training in their program. Even for movements like the squat or deadlift that require explosiveness and power, slowing down exercises with tempo can really promote a better, more seamless lift in the long run.    So what is the benefit of tempo training? By including tempo movements […]

Creating meals from scratch… Go to the drop down menu or more page. Tap My Meals, Recipes & Foods. Select Meals tab. Tap “Create a Meal” Then add Meal name, photo (optional) and food items. When finished, make sure to hit the Save button on the top right. For items already logged in your diary… […]

If we want to experience change we have to be willing to change something.  At times clients will say, well I don’t do that or I don’t like that however let’s stop and think.  You sought our help for a reason.  What you currently are doing IS NOT working so being unwilling to do the […]

“Who knew losing 20 pounds could help me kick that thing to the curb!”! DD.   Did you know those extra LB’s really can affect your sleep?   

INGREDIENTS 1 lb. ground beef ½ medium onion, diced 1 small bell pepper, diced 2 small zucchini, diced 3 cloves garlic, peeled and minced (may substitute a scant ½ tsp garlic powder) 2 Tbsp. homemade taco seasoning (or store-bought) 1 (14-oz.) can fire-roasted diced tomatoes 1 (6-ounce) can tomato paste 2 ¾ cups beef broth ½ […]