1.) EAT LESS CARBS ON NON-WORKOUT DAYS Healthy complex carbs are great for providing energy. But on days where you aren’t working out, you want to trim down your carbs to offset what you aren’t burning off that day. See if you can cut down on 2-3 servings of your normal carb consumption and you can have fat loss even on days you don’t workout! 2.) KEEP HEALTHY SNACKS AVAILABLE You make bad decisions when you’re hungry. Your self-discipline is low and you’re likely to find the

Losing weight is tough, I'll give you that. Gaining weight can be tough for some folks too. Sometimes I get so frustrated with myself. I feel like I am doing everything right. I'm sticking to my meal plan, I'm working out HARD at the gym, and drinking tons of water. Why can't I see progress? What am I doing wrong? Don't forget, consistency is the key, stick with it and you will see results. Here are a few common mistakes people (including myself) make trying to lose th

Fall Turkey Chili Recipe Ingredients 1 lb of Lean ground turkey 1 Package of McCormick chili seasoning (I get the hot one or similar brand/heat level) 1 Green pepper 1 Red or Yellow pepper 1 Can of diced tomato 1 Cup of chopped onion 1/2 Tsp. of fresh or dried garlic 1/2 Tsp. of red chili flakes Directions Heat a large pot on medium to high heat. Brown ground turkey, chopped onion, salt, and pepper. Drain any remaining liquid in the pot and return to medium heat. Add one can

I’m going to assume at this point you’ve already heard of a “ketogenic diet.” For those that haven’t, the quick explanation of going “keto” is eating a low-to-no carb diet (under 50g daily) and replacing it with high amounts of fat. The idea is that your body once your body is in a state of ketosis, it learns to burn more fat for fuel while also allowing you to still eat foods like burgers, bacon, guacamole, and butter. However, one of the drawbacks to a keto diet is that th

The post-workout period is often considered to be the most critical part of nutrient timing. Just how much refueling is needed immediately post-workout and what makes or breaks your results? The anabolic window (also known as the metabolic window) is a strength training term (aka the BROcabulary) for the 30-minutes (give or take) period after exercise. During this time your body is able to refuel energy (from glycogen from carbs) and repair and build protein in our muscles a

What Is Gut Health? The term "gut health" seems to be popping up everywhere these days! When we talk about gut health we are usually talking about the gastrointestinal (GI) tract, such as digestion and absorption of food, and the absence of GI illness. Scientifically though, gut health is still really unclear on what it is and how it is defined and measured. Did you know that a healthy gut contributes to a strong immune system, heart health, brain health, improved mood, heal

Have you taken the time to read a food label for marina sauce lately? I was SHOCKED by how much added sugar there was in any sort of pasta sauce. My mom taught me how to make my own pasta sauce a while back but I don't have the time to let it sit in the crockpot or simmer for hours. Even with my family recipe, we would add sugar to break up the acidity of the tomatoes. If you are in need of a tomato sauce that's not high in sugar this is the recipe for you! Roasted Tomato

The infamous "D-word" nobody wants to hear! DIET! I personally hate using the word diet because usually, the word diet has a very negative connotation. Usually "dieting" or restricting yourself from specific foods can lead to weight fluctuation which brings a host of related side effected that can harm your physical health. We all know that eating junk food on a regular basis can lead to increased risk of obesity and chronic diseases so it's important to have healthy eating

Ingredients 2 Cups all-purpose flour 1/2 cup granulated sugar 1/2 teaspoon salt 3 teaspoons baking powder 1/4 baking soda 1 cup frozen raspberries (or whatever fruit you want) 1 1/2 cup of water 2 teaspoon apple cider vinegar 4 tablespoons coconut oil 1 teaspoon vanilla extract 2 tablespoons sugar (to sprinkle on top of muffins) (Original recipe called for for buttermilk instead of water, 1 teaspoon of vinegar instead of 2, and butter instead of coconut oil. I just didn't h

One of the most powerful tools to fight inflammation won't be found at the pharmacy. Your local grocery store will carry exactly what you need to fit inflammation. Some foods and beverages may actually have more anti-inflammatory effects what you get at the pharmacy. Inflammation can be good and bad! Inflammation can help your body defend itself from injury or an infection, but chronic inflammation day in and day out even where then body isn't threatened with a foreign inv