Posts by Individual Fitness
Caramel Crème Brûlée Smoothie
Hello December, hello holiday smoothies!! Made to order in house The IF Way!! 1 scoop of vanilla protein powder 1 tbsp of sugar-free caramel syrup 2 tbsp non-fat greek yogurt 1 tbsp of sugar-free caramel candy chopped 8 oz water 2 to 3 Ice Cubes Combine all ingredients in a blender and blend until smooth.…
Read MoreSlow Cooker Pulled Pork with Apples and Onions
This incredibly easy healthy slow cooker recipe combines smoky, juicy pork with sweet apples and onions to create a melt-in-your-mouth delicious pulled pork that you will be making again and again. Ingredients: One 3-pound boneless pork shoulder 2 tablespoons smoked paprika 2 tablespoons brown sugar 2 tablespoons garlic powder 2 tablespoons cumin 1 tablespoon kosher…
Read MoreClient of the month — Wendy Hebert
I could list all the weight loss/exercise programs I have tried but let’s just say, if you name it, I have tried it. I’ve had decades of trials and decades of short-lived successes — usually followed by an eventual epic fail. When I turned 45, I thought what more can I do or try? Since…
Read MoreChocolate Peppermint Mocha Protein Smoothie
Ingredients: ¼ cup unsweetened almond milk ¼ cup cold coffee ¼ cup fat free vanilla Greek yogurt 1scoop Champion Chocolate Protein ⅛ tsp Peppermint Extract ice*according to taste Calories: 183 Carbs: 12.5g Protein: 37g Fat: 2.6g
Read MoreSlow Cooker Chicken & Vegetable Soup
This Slow Cooker Chicken and Vegetable Soup is the perfect comfort food for the winter time! It’s healthy, hearty, and will keep you warm and cozy on those cold days. The best part is that it’s easy to make – just put all of the ingredients in your slow cooker and let it do its…
Read More‘Tis the Season of Eatin’: 10 Tips to Rid Your Holiday Bloat
This is the time of year where indulging in rich foods and not exercising can lead to excess weight gain. Many people become frustrated during the holiday season, but it doesn’t have to be like this! By implementing these simple changes you will reduce bloating during the holidays without depriving yourself or your family of…
Read MoreWhite Chocolate Peanut Butter Coconut Smoothie
White Chocolate Peanut Butter Coconut Smoothie — Say that 5 times FAST!! Ingredients: ¼ frozen banana 1 tbsp shredded coconut 1 Tbsp pb2 ½ cup unsweetened vanilla almond milk 1 scoop vanilla protein 1 tsp coconut extract 1 tbsp white chocolate chips 1 cup ice Nutrition Facts: Calories: 298 Protein: 27g Carbs: 22g Fat: 11.5g
Read MoreLeftover-Turkey Frittata with Spinach and Mozzarella Cheese
Leftover-Turkey Frittata with Spinach and Mozzarella Cheese This simple Leftover Turkey Frittata with spinach and mozzarella is easy to make, naturally gluten-free, and bursting with flavor! It’s the perfect recipe for some of those Thanksgiving leftovers. Ingredients: 6 eggs 1/2 cup shredded mozzarella cheese salt and pepper to taste 1 tablespoon butter 3 cups fresh spinach 1 cup diced leftover cooked turkey breast 1 clove garlic,…
Read More6 Healthy Thanksgiving Tips
The holidays are the hardest time of year to eat healthily. This Thanksgiving, when you eat your turkey dinner, it doesn’t have to be a completely unhealthy meal. Luckily, a Thanksgiving turkey means you’ll be eating lean white meat, which is a great start toward better eating. In fact, you can enjoy your meal without…
Read More4 Delicious Healthy Thanksgiving Side Dishes
Spaghetti Squash Mac and Cheese INGREDIENTS 1 large spaghetti squash Canola oil spray 2 cups broccoli florets, steamed 1 tablespoon ghee 1 tablespoon whole wheat flour 1 cup low-fat milk 1 cup reduced-fat cheddar cheese, shredded ½ cup grated Parmesan, plus 1 teaspoon grated Parmesan as an optional garnish Salt and pepper, to taste 1…
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