Each week I create a new playlist for my spin class. Use this music to guide you through a cardio session with my cues or use if for your next lifting session. Playlists are between 45-60 minutes. *Notes are for spin class workout spotify / iTunes (the song controversy is not available on iTunes) 48 minutes 1.Let Me Go (Feat. Florida Georgia Line, Hailee Steinfeld & alesso ) 2:55- warm up 2.Good Day (DNCE) – warm up…
For those of you, looking to try a ketogenic diet. Here’s a list of keto approved foods. As long as you can get creative in the kitchen you can make recipes that won’t leave you feeling restricted.Foods to avoid – Grains, starchy vegetables, yams, potatoes, sugar, flour, sugary drinks, honey, agave, Grass-fed and wild animal sources grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood, pastured pork and poultry, pastured eggs, gelatin, ghee, butter…
Ingredients: 12 egg whites or 442g, at room temperature 2 tsp cream of tarter 1 tsp vanilla extract 1 tsp almond extract 1/2 cup swerve 86g 1.5 scoops whey protein or 56g (I like protolyte chocolate fudge cookie flavor in this recipe) 1/2 tsp sea salt 2 tbsp special dark cocoa powder, unsweetened 1 tsp glucomannan 50g stevia chocolate chips (lily’s) Directions: Preheat the oven to 300 degrees F with the angel food cake pan in…
One of the most popular dishes at any Super Bowl party is chicken wings. Serve up this lighted up boneless version to keep you and your friends happy and sticking to their goals this year! Less mess, less clean up, and no bright orange fingers to stain your sofa. These are super simple. Just use cooked chicken or turkey (chopped, ground, or shredded) a rotisserie chicken is great for this and there is no cooking…
If you’re one of the few who has actually stuck to your New Year’s resolution of getting fit then you must have plan in place for the big game. Of course, we have to have one of the biggest food days of the year just a month after the world decides to go on a major diet. Hungry people and tons of unhealthy snacks…Well, that’s a recipe for disaster. Stick to my game plan, and…
209 Calories, 24g protein, 32g carbs, <1g fat, 15g fiber 2 servings- crust only ingredients: 2 medium heads cauliflower, about 575g each 2 egg whites beaten 1 tbsp fat free cream cheese 1 oz shredded fat free cheese 1 tbsp nutritional yeast 1 tsp dried oregano 1/2 tsp sea salt and cracked pepper Directions Preheat the oven to 400 degrees F. Grate the raw cauliflower in a food processor or on a hand grater. Steam…
My picky kids LOVE this recipe. 115 Calories, 8g protein, 16g carbs, 3g fat, 4.25g fiber – 8 servings 70g per serving *may vary based on the protein powder you choose Ingredients: 1 can garbanzo beans, drained and rinsed 1/2 cup or 100g swerve sweetener 4 oz. fat free cream cheese 1 scoop vanilla whey protein/or protein blend (I use VMI Protolyte snickerdoodle flavor) 2 tbsp coconut flour 1/4 tsp sea salt 1/3 cup or…
This recipe is a blessing for anyone on a diet! I have tried other recipes out there and they fall flat. This one took me a ton of trial and error, but if you follow the directions precisely it works. You’d never know its low in carbs and calories. Do not use pasteurized egg whites from a cartoon for this recipe. 129 calories, 21.4g protein, 8g carbs, 1.25g fat, 1.25g fiber 4 servings, 1 serving…
Hawaiian Ahi Poke Recipe (Paleo Version) I LOVE poke, so I wanted to make it at home so I could eat a bunch of it! I made it for my cheat meal, but it’s really quite healthy. This version I made with ingredients suitable for a paleo diet. 2 lbs fresh sashimi grade ahi tuna 1 small or 1/2 large onion, julienne cut (maui onion or other sweet onion) 2-3 green onions, diced whites and…
Weights and Measures Did you know that liquid measuring cups and dry measuring cups can yield different amounts? When measuring dry ingredients scoop and sweep off the excess with a flat utensil. When measuring a liquid, fill the cup to the marking and get down at eye level to make sure the meniscus reaches the desired mark. This is especially important for baking when ingredients must be quite accurate for a recipe’s success. When it…
