To The Person Who Needs a Physical Fitness Wake-up Call

June 21, 2021

If you’re reading this blog post, then you have a friend who is truly worried about you. Or…you found it on your own. Which is equally awesome!

But the whole point of this blog post is to convince you to make some changes to your diet and lifestyle.

Ahh! Don’t go anywhere!

Give us a chance to explain. This is NOT a body-shaming post. This is just a call to wake-up to the reality that maybe you aren’t at the best place health wise, and maybe you could take some steps to improve. For you. For your family. For your future. 

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Neapolitan Ice Cream Smoothie

Neapolitan Ice Cream Smoothie

June 21, 2021

Neapolitan Ice Cream Smoothie 1 scoop Vanilla Protein 3/4 cup Unsweetened Almond Milk 1 cup Frozen Strawberries 1/4 Banana 1 tsp Unsweetened Cocoa Powder 1 tsp Pure Vanilla Extract 2 squirts Honey 2-3 Ice Cubes Calories: 233 Protein: 28g Carbs: 10g Fat: 5g

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Orange Beef and Broccoli Stir-Fry

June 21, 2021

Orange Beef and Broccoli Stir Fry Serves 4 INGREDIENTS: 3 TBSP Low Sodium Chicken Broth ½ Cup Orange Juice 2 TBSP Lite Soy Sauce 1 TBSP Grated Fresh Ginger 2 Tsp Cornstarch 1 Tsp Toasted Sesame Oil ½ Tsp Crushed Red Pepper Flakes ¾ LB Beef Sirloin, trimmed of all fat 2 Tsp Extra Virgin…

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Almond Joy Smoothie

Almond Joy Smoothie

June 17, 2021

Almond Joy Smoothie 1 scoop chocolate protein powder 2 Tbsp. sliced almonds 2 Tbsp. shredded coconut 3/4 cup unsweetened vanilla almond milk 1 tsp. vanilla extract ½-1 cup ice cubes Nutrition Facts: Calories: 298 Protein: 25g Carbs: 12g Fat:18g

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ABC’s of Individual Fitness

June 15, 2021

Go with me on this, will ya? I was at a school program where the kids were singing the ABC’s of how much they loved their families. It was cute. But, being a little bit distracted, I couldn’t help but think about how the song would be different if we were singing about the fitness…

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Bananas Foster Smoothie

June 10, 2021

Bananas Foster Smoothie ½ banana 1 scoop vanilla protein powder ¾ cup unsweetened vanilla almond milk ¼ cup nonfat cottage cheese ½ teaspoon vanilla extract ½ teaspoon cinnamon Dash of nutmeg 1 cup ice Nutrition Info: Calories: 234.5 Protein: 28g Carbs: 23g Fat: 4.8g

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One Pan Balsamic Chicken and Asparagus

June 10, 2021

One Pan Balsamic Chicken and Asparagus INGREDIENTS 1/4 c. balsamic vinegar 1/4 c. extra-virgin olive oil 1 tbsp. honey 1 tbsp. Dijon mustard 2 cloves garlic, minced pinch red pepper flakes 2 lb. chicken breast tenders kosher salt Freshly ground black pepper 1 lb. asparagus, woody ends trimmed 1 pint cherry tomatoes, halved DIRECTIONS In…

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A Summer for Change

June 7, 2021

You know what I love about summer? It’s when I feel the most energized. It’s the time of year when I feel I can make some big changes. When the sun is out. When I find myself outside and doing more (rather than being stuck in my usual routine). That’s when I find myself motivated…

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German Chocolate Cake Smoothie

June 3, 2021

German Chocolate Cake 1 scoop chocolate protein 1 tsp sugar-free chocolate syrup 1 tsp fat-free caramel syrup 1 tsp vanilla extract ¾ cup unsweetened vanilla almond milk 2 Tbsp coconut flakes 2 pecans 1 cup ice Calories: 283 Protein: 30g Carbs: 19g Fat: 9g

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Mushroom Mini and Sausage Quiche

June 3, 2021

Mushroom Mini and Sausage Quiche Ingredients: 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra-virgin olive oil 8 ounces mushrooms, sliced 1/4 cup sliced scallions 1/4 cup shredded 2 % Swiss or 2% mozzarella cheese 1 teaspoon freshly ground pepper 5 eggs 3 egg whites 1 cup skim…

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