Who are you doing it for?

Nobody wants to feel like the odd person out. We don’t like unnecessary added attention, and we do not want the choices we make to be mocked or questioned. When you choose to eat healthy, go to the gym regularly, or sleep 8 hours a night, sometimes, we have to be prepared for all of those […]

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Navigating the Holidays

The holidays are coming!   The holidays go by in a blur and they can be some of our most memorable times and also some of our most stressful of times.   Many people struggle this time of the year with their nutrition and fitness goals due to this stress.   Let’s talk about some […]

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It’s Not Black & White

Carbs are bad. Sugar is the devil. Fat will clog your arteries. Too much protein will destroy your kidneys… scary stuff. Maybe we should all switch to the ice cube diet? I hear those are a 0 calorie, gluten-free superfood full of antioxidants. You better make sure they are from triple filtered Icelandic glacier water […]

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Recipe – Roasted Red Potatoes

  Print Roasted Red Potatoes “These are roasted potatoes at their best – plain and simple. Red potatoes are tossed with olive oil, and salt and pepper, and then roasted to perfection.” Prep Time 10 minutes Cook Time 30 minutes Total Time 40 minutes Servings 1 Potato (213 g) Calories 150 kcal Ingredients 3 pounds […]

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Recipe – Greek Chicken Bowl

  Print Greek Chicken Bowls Nutrition Facts:Calories: 440, Fat: 26g, Carbs: 30g, Protein: 33g Prep Time 10 minutes Cook Time 40 minutes Total Time 50 minutes Servings 2 servings Ingredients 2 Chicken Breasts (skinless) 1-2 tbsp Dried Basil 1 tbsp Oregano 3 cloves Garlic (minced) 1 tbsp Red Wine Vinegar 2 tbsp Extra Virgin Olive Oil 1 Lemon […]

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Progress is NOT a Straight Line

There are two misconceptions about losing weight and eating healthy in the long term that can be mentally challenging to overcome. 1. It is only hard at the beginning 2. Progress is a straight line We usually focus on the start of the healthy eating process. You start with action steps, slowly learn how to […]

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Recipe – Sweet Potato Egg Casserole

  Print Sweet Potato Egg Casserole Has breakfast ever looked so good? Or brunch, even?With Thanksgiving around the corner, a lot of you guys have been requesting easy, make-ahead breakfasts on the healthy side. Well, this Sweet Potato Hash Brown Breakfast Casserole would be it. The first thing that came to my mind was a […]

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Expecting Instant Results? You Are Setting Yourself Up For Failure.

“10 lbs in 2 weeks.” “Drop 3 dress sizes in one month.” “Your dream body instantly.” We have been conditioned to believe that losing weight is a quick process. Drink a tea and instantly have your dream body. While you may not outright believe those ads, in the back of your mind somewhere, you are […]

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Recipe – Apple Pie Protein Shake

  Print Apple Pie Protein Shake Ingredients 1 cup Unsweetened Almond Milk 1/2 Banana (frozen) 1/2 Granny Smith Apple (or 1/2 cup unsweetened applesauce) 1/4 tsp Cinnamon 1 pinch Nutmeg 1 pinch Clove Powder 1 scoop UR Protein (vanilla or chocolate) 1 tsp Raw Honey (optional) Instructions Blend.

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Recipe – Pumpkin Steel Cut Oats

  Print Pumpkin Steel Cut Oats Ingredients 1 cup Steel Cut Oats uncooked 4 cups Water 1/2 cup Almond Milk 1/2 cup 100% Pumpkin Puree 2 tbsp Light Brown Sugar 1 tbsp Pecans for topping 1/2 tsp Salt 1/2 tsp Cinnamon 1 pinch Ground Cloves 1 pinch Ground Allspice 1 pinch Ground Ginger 1 pinch […]

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