Blog & Recipes
Balance BARS
May 12, 2023 • 2 min read
Sometimes, you just need a little something sweet without the guilt that typically comes along with it! These #Balance Bars are the perfect treat to satisfy your craving but stick to your #balance goals for the week! Ingredients 1 cup of almond or peanut butter (no sugar added) 1/4 cup pure maple syrup 1/2 cup coconut flour 1 tbsp coconut oil 1 cup no sugar added chocolate chips (I use the Hu…
I'm PETRIFIED
April 05, 2023 • 4 min read
Hey you! Let's get a little personal here... My palms are literally sweating as I'm writing this. I'm nauseous just sitting here thinking about what I'm going to say. If you listened to my first Balance Banter podcast "Who is Kristie and What is Balance", you already know that I've always struggled with an overwhelming pressure and anxiety to be "good enough" for my entire life. And fast forward…
7x Daily Habits That Don't INVOLVE DIET OR EXERCISE!
March 09, 2023 • 6 min read
How to Be Consistent with Exercise WHEN YOUR SCHEDULE IS INCONSISTENT!
January 19, 2023 • 3 min read
One of the toughest challenges people face with exercise consistency is a schedule that is constantly changing. If you're a lady boss, you probably have frequent and unexpected meetings. If you're a doctor, you likely have evening hours or early morning patients on certain days of the week. If you are a busy parent, you're likely shuffling your kids around to different daily activities. I am a…
Peppermint Protein BROWNIES
December 13, 2022 • 2 min read
Ingredients 2 large overripe bananas 1 large egg ½ cup coconut oil (melted) ½ cup coconut sugar 1 tsp mint extract ½ cup oat flour 4 scoops of chocolate protein powder (I used Orgain Peppermint Hot Cocoa Protein Powder to enhance the peppermint flavor!) ½ cup cocoa powder ½ tsp baking soda ¼ tsp salt ½ cup allergen friendly chocolate chips (I use Enjoy Life) 11x7 baking pan Olive oil cooking spray…
5 Reasons to HIRE A COACH
December 12, 2022 • 5 min read
The new year is just around the corner and whether you've completely fallen off track with your healthy habits or you're looking to rev it up in 2023, it's often difficult to figure out what the best "bang for your buck" is when it comes to getting the results you want! There's: It's hard to know where to start in the new year, but it's common to feel motivated to take matters into your own hands…
5 Times You SHOULD NOT WORKOUT!
November 15, 2022 • 3 min read
Last week, I caught the awful Covid bug and BOY did it whoop me! Having taken 5 full days off from any activity at all, let alone complete a #Balance workout, I thought it would be a great time to chat with my #balance community about when it is NOT a good idea to work out! You guys know I’m ALL ABOUT kicking our excuses to the curb and making workouts part of our busy lives, but there are…
Is it Really A HEALTHY CHOICE?!
November 08, 2022 • 3 min read
✔ Getting your workouts in ✔ Staying active ✔ Drinking your water ✔ Minimizing stress ✔ Prioritizing sleep Which is AMAZING!!!! But you might not be making as healthy of food choices as you think! Even foods that are marketed to us as "healthy" can be loaded with processed ingredients! AKA....CRAP! Take almond milk for example. Take a look at the ingredients in this super popular non-dairy milk…
Buckwheat Apple BREAD
October 16, 2022 • 2 min read
Ingredients: 1-2 sweet apples diced, about 2 cups (I used Honeycrisp) Juice of 1 lemon 1 tbsp honey ¼ tsp of cinnamon 1.5 cups buckwheat flour 1 tsp baking soda ¼ tsp salt ¼ tsp ground nutmeg Dash of Allspice 1.5 cup unsweetened cinnamon applesauce ½ cup stevia 2 tbsp ghee (Can substitute with butter or oil) 2 large eggs 1.5 tsp vanilla extract ½ cup chopped walnuts (or nut of your choice) 11x…
I Can't Believe It's BEEN 11 YEARS...
October 15, 2022 • 2 min read
It's hard for me to believe that 11 years ago today was the grand opening of my very own fitness studio called L.E.A.R.N (Learning Exercise, Activity and the Right Nutrition). I was 22 years old with ZERO business experience, but a burning desire to change lives and to be able to do it MY WAY! I helped hundreds of people lose thousands of pounds, but with my lack of experience at such a very young…
Air Fryer Cheeseburger EGG ROLLS
May 13, 2022 • 2 min read
Ingredients: 1 lb 93/7 ground turkey 1 cup shredded cheddar cheese 1 cup yellow onion, diced (approximately 1 small onion) 2 tsp garlic powder ½ tsp salt 1 tsp black pepper ~15 bread and butter chip pickles (chopped) Cooking spray (I use cold press olive oil) 10x egg roll wraps (I use Nasoya) Small bowl of water No sugar added ketchup for dipping sauce Directions: Spray a medium pan with cooking…
Stress Was KILLING ME!
April 09, 2022 • 6 min read
Scenario #1 It's 3:30am. I have just woken up yet again in a complete panic. I peek down at my watch and see that my heart rate is 120 bpm as I lay there in bed trying to calm my breathing. I could get another hour of sleep if I could just calm down. But the thought of having to get up and carry out another 16-hour day is just too much. Scenario #2 I'm at my yearly checkup with my physician and…
My Top 5 Core EXERCISES FOR WOMEN!
March 01, 2022 • 5 min read
Marching twist First core exercise on my list is that “marching twist”. Why?! Because twisting motions slim the waistline!! (I probably say this about 50 times a week to my clients). In a seated position, you’re going to engage your abs with arms crossed, and sit your body back into a “C” curve. While you focus on maintaining that position, you’ll twist the torso to touch the left elbow to the…
Spinach Cheddar CORN MUFFINS
January 07, 2022 • 2 min read
A taste of the south without the excess calories, and a little added protein! Ingredients: 1.5 cups cornmeal 2 tsp baking powder 1/2 tsp baking soda 1/2 teaspoon salt 3 tbsp olive oil 1 cup unsweetened apple sauce 1 egg 1 cup ultra-filtered milk (I use Fairlife Skim) 1/2 cup frozen chopped spinach- thawed, drained and squeezed dry 1 cup 2% shredded cheddar cheese Directions Preheat oven to 35…
5 Stretches You Don’t Want TO SKIP WHILE TRAVELING!
December 14, 2021 • 1 min read
Shoulder Opener Hold for 1 minute. Low Lunge Hold for 1 minute on both sides. Straddle Hold for 1 minute. Make sure to keep your knees and toes pointed up to the sky! Cobra Stretch Hold for 1 minute. Make sure to relax your glutes and let your hips sink into the floor. Figure 4 Hold for 1 minute on each side.
"Better For Your BELLY" GINGERBREAD COOKIES
December 12, 2021 • 2 min read
Everyone loves holiday cookies, but some of the ingredients can wreak havoc on your stomach! If you want to avoid the holiday belly ache, try these gut friendly Gingerbread Cookies! No dairy, gluten or added sugar, but still delicious! Ingredients: 2 cups almond flour 1/2 teaspoon baking soda 1/3 cups stevia 1 tsp ground cinnamon 1/2 teaspoon ground ginger 1/4 teaspoon allspice Pinch salt 2 tbsp…
No-Bake Pumpkin MOUSSE CUPS
November 12, 2021 • 1 min read
Ingredients 1 cup (8oz) skim milk 1 cup canned pumpkin 1 package sugar free vanilla pudding (contains 4 servings) 1 cup "lite" whipped topping (thawed) 1 tsp pumpkin pie spice 2 sheets of graham cracker (I used cinnamon) Directions Mix together all ingredients except the graham cracker. I suggest using a mixer for best consistency! Evenly distribute the mixture into 4 separate cups Chill for…
Powder Free Berry PROTEIN SMOOTHIE!
July 25, 2021 • 1 min read
Ingredients 1 cup (8oz) non-fat ultra-filtered milk (I use Fairlife) 1 tbsp chia seeds 1 cup frozen mixed berries 2oz sliced banana 1/2 cup plain non-fat greek yogurt Optional additions Stevia Cinnamon Water Directions Place all ingredients in a blender and blend well! Add water or ice until you reach your desired consistency! You can add stevia and/or cinnamon for more "calorie free" flavor…
Breakfast QUESADILLA
May 07, 2021 • 2 min read
Ingredients: 12 corn tortillas (approximately 50 calories each) 1.5 cups shredded Mexican blend cheese 1-16oz carton of liquid egg whites (30 tbsp) 2x bell peppers (color of your choice) 1x medium yellow onion 4oz mushrooms 6 slices uncured turkey bacon Salt + pepper to taste Hot sauce (optional) Directions: Cook 6 slices of turkey bacon according to the package and then dice. Dice all peppers…
Gut Friendly PEAR BREAD
March 30, 2021 • 2 min read
Ingredients: 2 cups gluten free flour (I used King Arthur gluten free flour mix) 4 ripe Bartlett pears (approximately 500g after slicing from core) 3 tbsp flax seed 1 tbsp vanilla extract 8 tbsp of coconut oil, melted (1/2 cup) 1/2 cup unsweetened apple sauce 1/2 cup stevia 2 tsp baking powder 1 tsp baking soda 1 tbsp ground cinnamon 1 tsp ground ginger 1/2 tsp salt Directions: Preheat your oven…
Spice Up YOUR SALMON!
February 11, 2021 • 1 min read
But the taste of salmon can get somewhat bland and boring if eaten on a consistent basis. So how can you spice it up without adding tons of excess calories with things like cheese and breadcrumbs?! Try this simple, yet flavorful spice mixture to add a little flare to your salmon! Ingredients: 2 tbsp nutritional yeast 1 tsp garlic powder 1/2 tsp black pepper 1/4 teaspoon salt Directions: Preheat…
Power Oat BOWL
November 11, 2020 • 1 min read
Ingredients: 1/3 cup raw oats 1/3 cup ultra filtered skim milk (I use Fairlife) 1/3 cup fresh blueberries 1/3 cup plain nonfat Greek yogurt (I use Greek God's) 1 tbsp natural peanut butter 1 tbsp chia seeds 1 tbsp stevia Cinnamon Directions: Mix together the oats, milk, and stevia in a bowl and heat for 90 seconds. (Repeat for additional 30 seconds until you reach a desired consistency) Top the…
Healthy Sweet POTATO MUFFINS
August 15, 2020 • 2 min read
Ingredients: 1 pound sweet potato (cooked and skin removed) Tip: purchase about 20-24 ounces of raw sweet potato to ensure you that you will have a full pound when you cook them and remove the skin 1 cup rolled oats 1/2 cup all purpose four 1 cup ultra-filtered skim milk (I used Fairlife) 2 large eggs 2 tsp baking powder 1 tsp vanilla extract 2 tsp pumpkin spice 1/2 cup of stevia Pinch of salt…
The Power OF CHERRIES!
July 15, 2020 • 2 min read
Could you use some extra zzz’s? Cherries can help with your sleep! They contain a hormone called melatonin, which regulates your sleep cycle. Try sipping a cup of tart cherry juice before bed to help you snooze. Cherries are one of the lowest fruits on the glycemic index - meaning out of all fruits, they have the lowest and slowest effect on your blood sugar, making cherries an ideal choice for…
Alcohol in #BALANCE!
June 04, 2020 • 3 min read
Alcohol, in terms of reaching a specific health goal, is what I like to refer to as "empty calories". When we consume these substances, they are broken down in our body as calories consumed, but we are not actually gaining any nutritional value from consumption. Essentially, we are taking in the calories, but not reaping the benefits of what actual food would do for us. As we focus on making…
"Beef and Cheese" Black BEAN BURGERS
May 28, 2020 • 2 min read
Ingredients: 2-15 oz cans of black beans, drained and rinsed 1 small red onion, chopped 4 cloves of garlic, diced 2 large eggs 1 cup panko breadcrumbs 1/4 tsp salt Red pepper flakes to taste Cooking spray Directions: In a sautee pan on medium/high heat using your cooking spray, sautee the diced garlic for approximately 2 minutes, until fragrant. Add the onion and sautee until soft and lightly…
Keto: It's Not A LIFESTYLE!
May 18, 2020 • 3 min read
A few times a week, I have clients reaching out wanting to know if they should try the “Keto” diet, as the media has portrayed this style of eating to be the newest and quickest fix to all of your weight loss problems. Let’s talk about what the diet actually is and why it is NOT all it’s cracked up to be! One of the biggest reasons that Keto has exploded is that clients are PUMPED when they see…
Sweet and Spicy CRISPY CHICK PEAS🌶️
May 11, 2020 • 2 min read
Ingredients: 1-15oz can garbanzo beans (chick peas) 2 tablespoons stevia 1/2 teaspoon chili powder 1/2 teaspoon paprika 1/4 teaspoon salt 1/4 teaspoon cayenne pepper Cooking spray Air Fryer Directions: Preheat your air fryer to 400 degrees Drain and rinse the chick peas in a strainer Place the chick peas in one single layer in the air fryer tray and cook for 5 minutes to allow to dry out Remove…
Low Fat Cinnamon Raisin BANANA BREAD 🍌
April 22, 2020 • 1 min read
Ingredients: 1.5 cups all purpose flour 3 ripe bananas 1/2 cup unsweetened almond milk 1/2 cup sugar free maple syrup 1/2 cup liquid egg whites 1/2 cup raisins 1 tbsp ground cinnamon 1/2 cup stevia 1 tsp baking powder 1 tsp baking soda Directions: Preheat oven to 350 degrees. Using a hand mixer, mix all ingredients together well. Spray an 8x8 pan well with cooking spray, and place mixture in the…
Vitamin Veggie STEW
March 25, 2020 • 2 min read
Ingredients: 2 tbsp olive oil 4 cloves garlic (minced) 1-1.5 large sweet onions (coursely chopped about 2 cups) 1 small eggplant (chunked) approx. 8 oz 8 oz green beans (trimmed and cut into 1 inch pieces)) 1 lb russet potatoes (peeled and cut into chunks) 4 cups baby kale (chopped) 1x 28oz can whole peeled tomatoes (cut into quarters without disgarding the liquid) 1x 15.5oz can chick peas…
Vegan Protein WAFFLE
March 02, 2020 • 1 min read
Ingredients: 1 tbsp grapeseed oil 1/2 cup unsweetened almond milk 1/2 cup all purpose flour 2 tsp baking powder 1 scoop of plant based protein powder (I used Plant Fusion Chocolate!) Nonstick cooking spray Directions: Heat waffle maker Mix all ingredients together well. Batter will be extremely thick! Spray waffle maker well with cooking spray Place batter in center of the waffle maker. Cook…
True Life: I Need MENTAL HELP! (PART 2)
February 23, 2020 • 7 min read
True Life Part 1: I've Got a Belly >> Part 2: I Need Mental Help! << Alright, so let’s talk. Let’s talk about the “taboo” subject that everyone seems to be struggling with but no one wants to talk about. The topic of anxiety, depression, psychiatric medication, and dare I say it, THERAPY. Now mind you, I’m not a doctor and have zero intention of steering you one way or another when it comes to…
Creamy Potato SOUP
February 01, 2020 • 2 min read
Ingredients: 2lbs yukon gold potatoes, peeled and chunked 2 cups ultra filtered skim milk (I used Carbmaster) 2 cups chicken broth 1 tbsp olive oil 1/2 cup sharp shredded cheddar cheese 1 medium sweet onion, diced Diced green onion (optional topping) 1 tsp thyme Salt and pepper to taste Directions: Boil peeled and chunked potatoes in salted water until soft (approximately 20 minutes) While…
True Life: I've Got A BELLY! (PART 1)
January 20, 2020 • 3 min read
Foreword: Yep. That’s right. You heard me. I’ve got a gut. A pooch. A “FUPA”. The kind that you can shape around your belly button to look like a doughnut. The kind that just no brand of high waisted spandex is strong enough to suck in. Yes….ME! The 30 year old Exercise Physiologist. The childhood athlete. The girl that posts her ripped abs on the beach. The girl that won multiple bikini…
Southwest Chicken SALAD
January 13, 2020 • 2 min read
Ingredients: 2lbs chicken breast 6 tbsp olive oil mayonnaise 1.5 cups nonfat, plain greek yogurt 1 15oz can black beans (drained and rinsed) 1 15oz can corn (drained and rinsed) 2 tbsp lime juice 1 tbsp cumin 1 tbsp chili powder 1 tsp paprika Salt and pepper to taste 1 tsp Cayenne pepper Directions: Place cleaned chicken breast in crock pot and sprinkle with salt, pepper, cumin, chili powder and…
Garlic Sausage FLATBREAD
January 13, 2020 • 2 min read
Ingredients 3 tablespoons extra-virgin olive oil, divided 2 tablespoons minced garlic ¼ teaspoon crushed red pepper, or to taste 16 ounces 93%-lean ground turkey ½ teaspoon fennel seeds (optional) ¼ teaspoon Italian seasoning ½ teaspoon paprika ¼ teaspoon kosher salt, divided 6 cups lightly packed pre-chopped kale or baby kale 1 tablespoon red-wine vinegar 3 8-inch naan breads (whole grain would…
Strawberry Sweet TREAT
January 06, 2020 • 1 min read
Ingredients: 3oz fresh strawberries, sliced 1/4 cup plain, nonfat greek yogurt 1 tbsp stevia 1 tbsp dark chocolate chips Directions: Place sliced strawberries in the bottom of a small bowl In a separate bowl, mix together stevia and greek yogurt Place yogurt mixture on top of the strawberries Sprinkle the dark chocolate over the entire bowl Nutrition Info: Serving Size: Entire bowl Calories: 14…
Why NO Progress IS GOOD PROGRESS!
December 13, 2019 • 2 min read
When it comes to the holidays, it can be very difficult to keep your diet and exercise “balanced”. There are Thanksgiving leftovers in your refrigerator that you just can’t bear to throw out. There are holiday cookie trays staring at you as you eat your salad in the break room. There seems to be a Christmas party that you just HAVE to attend every week for the entire month of December. It just…
"Easy" Chicken TOSTADAS
December 11, 2019 • 1 min read
Cooking time: 20 minutes Serving size : 6 Ingredients 12 corn tortillas or tostada shells 3 medium tomatoes, diced 3 avocados, diced 2 tbsp red onion, finely chopped 1/4 cup cilantro, chopped 1 tsp cumin 1 tsp chili powder Salt and pepper to taste 1 Lime,juiced 15 oz can black beans, drained & rinsed 2 cups shredded chicken 1/2 cup mexi blend cheese Cooking spray 4 oz plain Greek yogurt, optional…
Enchilada Cauliflower BAKE
December 04, 2019 • 2 min read
Ingredients: 1 large head cauliflower 1lb 99% lean ground turkey 2x 10oz cans Red Enchilada sauce (I used Old Ed Paso) 1x 2.25oz can sliced black olives, drained (I used Early California) 1x 4.5oz can diced green chiles (squeeze out any excess liquid) 3x tomatoes, diced (I used Roma) 1.5 cups shredded cheddar cheese Chile powder Paprika Cumin Salt (to taste) Crushed red pepper (for a spicier dish…
Pumpkin Mousse BITES
November 15, 2019 • 1 min read
Ingredients: 1 package sugar free vanilla instant pudding (contains 4 servings) 1 cup pure pumpkin 1 cup skim milk 1 cup "lite" whipped topping (thawed) 30x fully baked frozen Phyllo shells (I used Athens) 1 tbsp pumpkin pie spice Directions: Preheat oven to 350 degrees. Place frozen shells on baking tray and cook for 4-6 minutes or until crispy. While shells cook, mix together pudding packet…
Staying "Balanced" During THE HOLIDAYS
November 12, 2019 • 3 min read
Schedule your workouts like you would any other appointment! Most of us use a phone calendar, or some type of an appointment book to stay on top of everything we have to do. Things like dentist appointments, PTA meetings, coffee with a friends, all get scheduled into our calendars. These appointments aren’t something you would just “skip” or not show up for, so make sure to do the same for your…
Maple Pecan CHEESECAKE CUPS
October 06, 2019 • 1 min read
Ingredients: 1/4 cup pecan halves 1/4 cup crushed pecans 1/4 cup maple syrup 1/3 cup plain fat free Greek yogurt 1/4 cup whipping cream 8oz 1/3 less fat cream cheese, softened 5 tbsp stevia 1 tsp lemon juice 1 tsp vanilla extract Ground cinnamon Directions: In mixing bowl, mix together pecan halves and maple syrup. Set aside. In separate mixing bowl, combine yogurt, softened cream cheese, stevia…
Sundried Tomato BURGER SALAD
September 29, 2019 • 1 min read
Ingredients: 1lb lean ground beef (I used Laura's Lean Beef 92/8%) 2 oz diced sundried tomatoes 1 medium egg 1/2 cup plain panko breadcrumbs 2 cups fresh baby spinach 1 oz goat cheese 1 tbsp pesto (I used Pesto Alla Genovese) 2 tbsp balsamic glaze Directions: To make burgers, mix together ground beef, sundried tomato, egg and breadcrumbs. Create 4 beef patties out of the mixture. Place on broiler…
Vegan Chocolate Chip BANANA PROTEIN MUFFINS
August 31, 2019 • 1 min read
According to research by "GlobalData", there has been a 600% increase in Americans identifying as "vegan" in the last 3 years. Medical research continues to prove the positive effects of a plant-based diet on chronic disease and inflammation. Check out this vegan "sweet treat" that I came up with! Ingredients 4 tbsp coconut oil (melted) 8oz unsweetened plant milk (I used Bolthouse Farms) 3/4 cup…
Sneak PEEK!
August 25, 2019 • 1 min read
Kristielengel.com will offer time sensitive, yet effective workouts utilizing minimal equipment and space. Each week, five new workouts will be posted combining high intensity interval training, resistance training, calisthenics, rehabilitation exercises along with stretching to provide a balanced "lifestyle" approach to exercise! Check out this "Sneak Peek" workout! https://www.youtube.com/watch…
"Power" BOWL!
August 18, 2019 • 2 min read
This bowl of nutrients and protein can essentially be whatever kind of mixture you'd like to put together! Here's my favorite version of the "Power Bowl"! Ingredients Cous Cous Olive Oil Spray Pumpkin Seeds Broccoli Brussel Sprouts Butternut Squash Boneless Beef for Stir Fry Avocado Eggs Salt Pepper Directions Preheat oven to 400 degrees Cut butternut squash into cubes Chop broccoli and brussel…
Hormones: They Will Make OR BREAK YOU!
August 11, 2019 • 4 min read
Hormone (n): A chemical substance produced in the body that controls and regulates the activity of certain cells or organs. Many hormones are secreted by special glands, such as thyroid hormone produced by the thyroid gland. Hormones are essential for every activity of life, including the processes of digestion, metabolism, growth, reproduction, and mood control. I wanted to share my personal…
Greek TACOS!
August 06, 2019 • 2 min read
I don't know about you, but I am a SUCKER for Mediterranean food! Even though the food can be extremely healthy, the fat and carbohydrates can add up quickly! Check out this heart healthy, yet flavor packed recipe I came up with! Ingredients For chicken 2lbs chicken breast 3 cups lemon juice 2 garlic cloves (diced) Salt/pepper to taste Tzatziki Sauce 3 cups non-fat plain greek yogurt 8oz sliced…
Avocado Summer SALAD
August 01, 2019 • 1 min read
This refreshing salad is best served chilled on a hot Summer day! Loaded with healthy fats and fresh ingredients! Pair with a lean source of protein and you have a delicious meal! Makes 4 servings! Nutrition Information Serves 4 213 calories 17g fat 12g carbohydrates 3g protein Ingredients 2 ripe avocado (chunked) 3 beefsteak tomatoes (chunked) 1/2 red onion (diced) 1 lemon, juiced 2 tbsp olive…
Chocolate Casein BALLS
July 27, 2019 • 1 min read
When following a high protein and low glycemic diet, it can be very difficult to reach your protein goals for the day, especially when you are craving a sweet treat! Many have heard of whey protein, but many are missing out on the benefits of "casein" protein! Whey protein is a fast absorbing protein. It is best used for post workout and a snack throughout the day. Casein lasts much longer in your…
Korean BBQ BEEF
July 07, 2019 • 2 min read
Recently, I found out that I have an allergy to soy in all forms. Even though I am THRILLED to have some answers as to why I would get these horrible heat rashes, it has definitely been difficult to figure out what I can and can not eat! Last week I attempted to make my first soy free recipe! This easy to make, low sugar version of Korean BBQ Beef makes 4 servings and can be paired with your…
Defined by NUMBERS
May 31, 2019 • 2 min read
In our society, we frequently find ourselves defining our happiness based on numbers. We believe we will be “happy” when we make a certain amount of money. We think it is “all down hill” after a certain age. Everyone has heard the saying “happiness is a journey, not the destination” but we don’t always realize how often we are actually “defining” our successes, especially when it comes to health…
Sausage Egg MUFFINS
April 04, 2017 • 2 min read
It's super important to start your metabolism in the morning by eating breakfast! Starting your day with a protein source such as eggs is crucial, but not everyone has the time or energy to get up early and cook something. Try making these muffins on Sunday night so you are set with a high protein breakfast every day during the week! Nutrition Information Makes 18 muffins Serves 6 (3 muffins per…
Sloppy Joe CHICKEN MEATLOAF
March 20, 2017 • 1 min read
Meal Prep doesn't have to be bland, dry and boring! Try this Sloppy Joe Chicken Meatloaf I made! Serve it along with some steamed broccoli and your're SET with lunch Monday through Saturday! Nutrition Information (Per 1/6 slice) 302 calories per slice 10g fat 19g carbohydrates 6g sugar 34g protein Ingredients 32oz ground chicken (I used 2 packages of Publix Greenwise) 1x McCormick Sloppy Joe…
Stuck Inside? Try THIS HIIT WORKOUT!
February 09, 2017 • 2 min read
Living in New York, we often have inclement weather that keeps us inside for the day. Although it's nice to have some extra time to relax and get things done around the house, it's no excuse to skip your workout and hinder your progress! Try completing this workout in your living room! 30 repetitions of each exercise and repeat two to three times. Squat Jump Sit back on your heels, squat to 9…
Late Night Binge: HUNGER OR HABIT?
January 16, 2017 • 3 min read
Late night snacking is one of the number one problems with America’s eating habits today. Cookies and milk after dinner, bowl of popcorn while watching your Wednesday night sitcoms, a handful of M&M’s from the dining room candy bowl. It all adds up, and increases blood sugar before bedtime, which in turn will cause you to store body fat as your sleep. Now are you eating due to hunger or habit…
Crock Pot Bean CHICKEN CHILI
January 11, 2017 • 2 min read
During these cold, dark Winter months, I always search for hot "comfort" foods, but finding a recipe that fits my daily macro-nutrient goals can be tough! The idea of eating a salad with grilled chicken just doesn't work for me when it is 18 degrees outside! Take a look at this hearty "macros friendly" recipe I created in the Crock Pot for my dinners this week! Nutrition Information Serves 6 38…
Successful Goal SETTING
January 02, 2017 • 2 min read
It’s that time of year again, where everyone sets out with great intentions to do better in their lives. Whether it’s quitting smoking, losing some weight, or being more organized, we all do our best initially but sometimes fall short after a month or two. One of the biggest reasons a lot of us set ourselves up for failure, is that we set extravagant goals that cannot or will not be reached for a…