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 Stop wasting your time trying to go at it alone this year  Get the guidance and support you need to thrive in 2023! Sign-up today for my Winter Shred: 30-Day Fitness, Nutrition, and Fat Loss Challenge! Click HERE to download the app and claim your spot! Use promo code WS23 for $10 off (good till … Read more

How to reclaim your health. Part 2: Take action and build a habit Talk is cheap. Action is costly. Action takes time, effort, energy, and commitment. All extremely valuable aspects to one’s life. Talking about getting in shape feels good. It’s almost like you are accomplishing something by telling others your transformation plans. Action, on … Read more

How to Reclaim your Health Part 1: Mindset Before embarking on a fitness transformation, you must first cultivate a Positive Mental Attitude (PMA). A PMA is necessary for achieving any life goal. There will be high and low points on your journey. It is crucial to have the attitude of succeeding no matter what obstacle … Read more

Ingredients 2 Cups Cottage Cheese (4% Fat) 4 Eggs 1 Cup Oat Flour 2 TBS Coconut Sugar 1 TBS Baking Powder 1 tsp Vanilla 1 Pinch of Salt Instructions Mix together cottage cheese, eggs and oat flour until well combined Add in baking powder, coconut sugar, vanilla and salt and mix Choose a cottage cheese … Read more

Not seeing results in the gym or on the scale? Solution: Do a self-audit. Take an (honest) assessment of your: Caloric intake. Step count. Adherence to your training program. Caloric Intake: Do you know how may calories you eat on a daily basis? Many trainees under-eat good calories and over-eat crap calories. Monitoring food intake … Read more

This is a quick, easy, and very tasty breakfast option. And the kids will love ’em too! Ingredients: 1 medium banana 2 eggs 1 TBS coconut flour Directions: -Mash bananas in a bowl then whisk in both eggs and stir in coconut flour. -Heat waffles iron and grease with butter or coconut oil -Place batter … Read more

This recipe was a hit! Give it a try, let us know what you think. Ingredients: 1 Small Spaghetti Squash Salt and Pepper 3/4 Cup Sun Dried Tomatoes, sliced (2 table spoons oil reserved) 1 Pkg. Pre-cooked Sausage (we used Teton Waters Grass-fed beef sausage) 1 Bunch Kale 2 Large Cloves Garlic (chopped) 1  3/4 … Read more

This recipe is quick, easy, fresh, and delicious! The prep work is super simple and could be done in earlier in the day. Keep an eye out for more healthy recipes! Place salmon fillets (4oz each) in center of foil or parchment paper . Drizzle with olive oil, salt and pepper (go light on salt) … Read more