1. Pre-made B-fast Burritos
2. Baked Oatmeal
3. Chia Protein Pudding
4. Yogurt & fruit or granola
5. Protein pancakes or waffles 
6. Overnight oats
7. Egg Bake
8. Egg white bites / muffins
9. Protein Muffins or Banana Bread

1 -Prioritize Protein – on the weekends we tend to eat less “meals” and maybe more snacks so really focus on Protein intake – 

2 – Go for a Walk & Get some sunshine!- managing stress helps to improve body composition so anything that helps to reduce stress will help our overall target.  Walk, play, train…whatever releases some stress – 

3 – Sleep in – those ZZZZZ’s are where out minds and bodies restore so if you are pushed for restful hours during the week, try to catch up on the weekends. – 

4 – Drink lots of Water – Water intake seems to tank on the weekends again because we are out of our regular routine.  Focus on drinking plenty and it will help! –

Coach – You don’t sleep well, you eat poorly, you’re dehydrated and you don’t exercise. 

Client –  If only there was something I could do about it.  

Coach – Go to bed earlier, eat better, go on a walk, drink water.  

Client – But there isn’t anything I can do.

 

This is not any of our clients but this can be a lot of people.  The quickest feedback we typically get from clients is I sleep better and I have more energy!  We normally get this feedback within 2 weeks of working with someone.

pst……Are you confused or frustrated with trying to lose weight or understand what “diet” is right for you and your body?”

There are millions of diets claiming to be THE BEST and claiming to offer you THE BEST RESULTS.  

What we need to do is listen, learn and adjust.  

• Do you know what your body needs on a daily basis for both energy and focus? 
• How about if you want to perform better? What micros and macronutrients does your body need to support that? 
• How about if you’d like to lose weight?  How many calories should you be eating?

If you are unsure of what you personally need with YOUR goals in mind.  Join us for master your macros.  We will create a nutrition prescription that is designed specifically for you! – slide

 

Make the time for things that make you happy & feel alive!

At the beginning of this year I took a goal setting course with two people I respect very much.  Adee & Michel C. I took so many things away from this course but the thing that was probably the largest aha moment was the work that I did prior to starting. They wanted us to look through photographs of the last couple years and think about what our priorities are. What things bring us joy and what things lighten us up and make us happy! 

As much as I knew I loved adventure I didn’t realize how much I truly needed it in my life.  Making time to go camping, climbing, canoeing, mountain biking or travel truly are the things that bring me so much joy!!!  Everything that I realized is the thing that I love so much about these activities, was being able to do them with Chad! 

Look back at your last couple years.  What lights you up?

Are you hitting workouts or runs and feeling slow or fatigued and you just don’t know why? 

Do you feel like you’re losing strength but don’t understand why? 

 

“Thank you for teaching me how to listen to my body. I finally understand that what might feel like failure really is success because although I might not perform the best, I understand that my body was not prime to do so!” -LH 

This feedback was from a client who has really had to learn to listen to her body.  She would hit workouts and leave frustrated and sad! Once we helped her to see what the factors were going into that workout and how to scale and adjust things accordingly she realized she wasn’t a failure.  She wasn’t getting slower or weaker, she just needed to listen more.

If you are having these thoughts or feelings reach out. We can help!

“I can’t thank you enough!!! I have struggled to gain weight and just by changing my breakfast to what you suggested and adding those few extra things, I have put on 9 pounds in 5 months! I can skate faster and longer without fatigue than ever before!  So pumped!” -M.S.

This feedback was from a hockey player who has struggled to make gains all his life.  I know it’s annoying right but even though most people struggle to lose weight some really struggle to gain it!!!! It can be JUST AS FRUSTRATING AND CHALLENGING!  We helped him make some small tweaks to his daily routine and BAM! This is what happened! We just love it when clients crush it!!!!!

Summer is here and sometimes a hot breakfast just doesn’t sound good. Smoothies done RIGHT can be a great addition to any day!  Main thing I would say is find a way to add some micro’s! Add some spinach, romaine or spring mix.  With half a banana EVEN YOUR KIDS WILL DRINK IT! Adding in some creatine or supplemental fiber power too isn’t a bad idea either!

 

THE BOHEMIAN:

-12 oz Coconut milk or Water

-50-100 grams Kale

-50-100g Frozen Pineapple 

-25 g Cashews

-1 Serving Vanilla Protein

-1 Tsp Cinnamon

-2 Tsp Chia seeds  

Blend first, then add Protein powder and blend again.

If you use fresh fruit add a couple ice cubes.

 

BERRY CHOCO LATTE:

-12 oz Almond Milk

-50-100 grams Spinach

-50-100g Frozen Blueberries

-7 g Cocao Powder

-1 serving Vanilla/Chocolate Protein

Blend first, then add Protein powder and blend again.

If you use fresh fruit add a couple ice cubes.

 

JUST BEACHY:

-12 oz Coconut milk

-50-100 grams Spinach

-25-50g Frozen Pineapple

-50-100g Frozen Mango

-1 Serving Vanilla Protein

Blend first, then add Protein powder and blend again.

If you use fresh fruit add a couple ice cubes.

 

G-MA’S PEACH PIE:

-12 oz Almond Milk

-50-100 grams Spinach

-50-100g Frozen Peaches

-7 g Maca Powder

-30 g Nut butter

-1 Tsp Cinnamon

-1 serving Vanilla Protein

Blend first, then add Protein powder and blend again.

If you use fresh fruit add a couple ice cubes.

 Balanced Betty & Frisky Freddie Bites 

Here are 3 different seed bite recipes.  One traditional – One for Chocolate lovers – One for Peanut Butter Lovers

 

The OG – Traditional with no frills added

Ingredients

1/2 Cup Almond Butter⁣⁣⁣⁣

4 Scoops Collagen Powder⁣⁣⁣⁣

2T Raw Honey⁣⁣⁣⁣

2T Chia seeds⁣⁣⁣⁣

1/4 Cup Almond Milk

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

 

Instructions: 

Fresh grind your seeds – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 8P   10C  14F

 

Peanut Butter Lovers

1 cup old-fashioned oats

1/2 cup creamy peanut butter

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

1/2 cup semisweet chocolate chips my fave are the fairlife (or vegan chocolate chips)

1/3 cup honey

1 tablespoon chia seeds (optional)

1 teaspoon vanilla extract

Instructions: 

Fresh grind your seeds except for the chia – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 10P   18.9C   19.8F

 

Chocolate lovers 

1 cup old-fashioned oats

1/2 cup Nutella

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

1/2 cup semisweet dark chocolate chips my fav are the enjoy life (or vegan chocolate chips)

Or ½ cup cocoa nibs

1/4 cup honey

2 tablespoons Cacao or Cocoa powder

1 tablespoon chia seeds (optional)

1 teaspoon vanilla extract

 

Instructions: 

Fresh grind your seeds – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 11.8P   25.2C   19.4F

What exercise is best to balance hormones?

HIIT 

High Intensity Interval Training is several exercises done in bursts, with little downtime in between. This is a good option for people already in good physical condition with minimal time for exercise.  

HIIT workouts increase human growth hormone and improve insulin sensitivity.

Strength Training

Strength training doesn’t have to be heavy weights. Regular strength training (typically 2-3 times a week) with light weights and high reps is a great lower-impact way to build muscle mass and reduce cortisol which supports happy hormones!

Walks 

 A 30-minute walk four to five times a week can have a big impact on hormone balance. 

It’s also a great low-impact option for older people or those with joint problems, such as rheumatoid arthritis or for those who just can seem to get to the gym. 

 

How exercise affects Hormones: 

These are just a few of the hormones that are affected by exercise:

Dopamine – Studies have shown that exercise increases dopamine (a.k.a. the “happy hormone”) levels in the brain, helping to decrease stress, anxiety and even depression.

Serotonin –  Exercise releases serotonin, which helps you get a good night’s sleep and can positively impact appetite, mood, digestion and memory.

Thyroid – The thyroid produces the main metabolic hormones in the body, and thyroid problems are among the most common endocrine disorders. Exercise contributes to a healthy thyroid and allows the thyroid hormones to function properly.

Testosterone – As men age, testosterone naturally decreases, causing a loss of muscle mass, strength and sex drive. Regular exercise can help boost testosterone, slowing the effects of aging.

Estrogen – A decline in estrogen levels is the driving force behind menopause, and the severity of the decline is linked to the severity of menopause symptoms. Exercising and increasing your heart rate for at least half an hour every day helps boost estrogen levels and can temper menopause symptoms.