Protein Pizza

– 1 low carb tortilla wrap – 15 slices low fat turkey pepperoni – 1/5 cup low cal pasta sauce – 1/4 cup low fat mozzarella cheese Directions: 1. Preheat oven to 350 degrees. 2. Grease a baking pan and put wrap on it. Top with sauce, cheese, pepperoni, and any other ingredients you desire…

Reasons to Meditate

We all know that life has its way of throwing us for a loop sometimes.  There are times when we may feel out of control or that things are just too overwhelming to deal with.  I have found that when I have a daily meditation practice, things start to seem a little less crazy. The…

ALMOND JOY ENERGY BITES

12 oz. (about 2 cups, loosely-packed) Medjool dates 2 cups almonds 1/2 cup shredded coconut 1/2 cup unsweetened cocoa powder 1 Tbsp. coconut oil 1 Tbsp. vanilla extract 1/2 tsp. almond extract (optional) DIRECTIONS: Add dates and remaining ingredients to a food processor. Pulse a few times to combine, then use a rubber spatula to…

February Transformation Ten Questions with Kirstin Snowball

Where do you think your biggest transformation occurred- physically or mentally, or both, and why? Physically, but when I physically started to change, it became a mental transformation as well. The way you think definitely changes. What are some of the heaviest realizations you had in the past 1, 3, 5 years that have helped…

Resolutions: Are You Still On Track?

Do you remember your New Year’s Resolutions? Are you still on the right track or, like most people, have you given up? Hopefully you set goals and made some clear plans, but it can may be that you realized your goal was way too ambitious or lacked a clear plan. Don’t give up! Just because you…

Valentine’s Day Treat – For One

Strawberries-n-Cream Cupcake (Makes one cupcake) 3 tbsp flour (I used white-whole-wheat. You can use all-purpose, Bob’s gf, or even ww pastry) 1/4 tsp baking powder heaping 1/16 tsp salt 1 or 2 tbsp chopped strawberries 1/2 tsp vanilla extract 1 tbsp coconut oil (You can sub a different oil; however the coconut oil gives it a rich flavor…

Why Women Should Weight Train

If you ask women what they do for exercise, many will say something cardio related.   Women tend to shy away from lifting weights for a number of reasons, from fear of bulking up to thinking they are not strong enough. The fact is, weight training is an effective way for women to get in…

Cucumber Avocado Roll-Ups

Ingredients: 1 medium avocado, cut into chunks ¼ cup fresh basil leaves 1 clove garlic, coarsely chopped 2 tsp. fresh lime juice Sea salt (or Himalayan salt) and ground black pepper (to taste; optional) 2 large cucumbers Toothpicks Ground paprika (for garnish; optional) Preparation: 1. Place avocado, basil, garlic, and lime juice in a food…

8 Ways to Prevent Muscle Soreness

Does your body ache a day or two after a workout?  Here are a few ways to to help you feel less of a burn from delayed-onset muscle soreness. 1. Stretch. Stretching is your first line of defense after a good workout. 2. Eat for rapid recovery. You want to make sure to get enough healthy proteins, carbohydrates,…

Vanilla Protein Pancakes

These just look good! 1 cup oat flour 2 scoops vanilla protein powder 1 teaspoon baking powder 1 teaspoon cinnamon ¾ cup egg whites 4 tablespoons low-fat Greek yogurt 1 teaspoon coconut oil 1. In a bowl, mix oat flour, protein powder, baking powder, and cinnamon until fully blended. 2. Add egg whites and Greek…

Golden Milk

Turmeric boasts an impressive list of health benefits. a natural anti-inflammatory, antioxidant, anti-depressant, and is said to also help prevent or treat all sorts of major diseases. To make: 2 cups almond milk 2-3 tablespoons maple syrup or honey (or any favorite sweetener, add more/less to taste) 1 teaspoons turmeric (or more to taste) 1…

How to make the most of your rest days….

If you are like me, I hate “rest” days!  I don’t take them very often, and when I do the thoughts in my head often make the day not so enjoyable.  However, I am starting to learn the importance of rest and how it can lead to better training in the future. One of the…