Spaghetti Squash Noodles

A quick, easy and healthy alternative to noodles! Cut spaghetti squash in half and scoop out seeds. Spray the spaghetti squash with extra virgin light olive oil. Place spaghetti squash face down. Bake at 375 for 45 minutes Use a fork to loosen the squash into noodles Add sauce and protein Enjoy! NOTE: Spaghetti squash freezes really well! I pre-measure the …

Super Easy Chili Recipe

Prep time: 15 minutes Cook time: 30 minutes Yields: approximately 8 servings Calories: 496 MACROS: 42 g carbs   |   18 g fat   |   47 g protein Ingredients:  1 tbsp olive oil 2 bell peppers 1 large onion 3 cloves of garlic 2 28 oz cans of low sodium diced tomatoes 1 19 oz can of no salt added kidney beans …

Home Tabata Workout

This full body tabata workout will keep you burning calories all day long! Do 8 rounds of 8 exercises. 20 seconds hard (as many as you can, no counting reps) , 10 seconds rest.. 8x. It works out to be just under 35 minutes. You can download a free tabata timer onto your phone which counts down both your 20 seconds …

TWO Recipes Protein Waffles

For a quick video of how to make protein waffles and their macros check out this post. Prep time: 2 Cook time: 5 minutes Yields: 1 waffles Choose ONE of the recipes and use ONLY the ingredients listed under. The steps for preparing and making the waffles are identical. Ingredients for waffle ONE:  2 eggs (OR 1 egg and 1/8 cup of egg whites) 1 …

Cauliflower Fried Rice

Prep time: 10 minutes (or more depending on the size of your food processor) Cook time: 15 minutes Yields: approximately 8 servings Ingredients:  1 1/2 bags of cauliflower (2 heads of cauliflower) to make the cauliflower rice 2 peppers 1 large onion 3 cloves of garlic 1 tbsp finely cut ginger 1 bag of frozen peas and carrots (probably 4-5 cups) 1/4 …

24 weeks Progress

Change doesn’t happen over night. It happens over weeks, months and years. The biggest factor in making change happen is consistency. Consistency with your workouts and more importantly your diet are the key factors in eliciting change. Working out every day will only get you so far if you don’t change what you’re eating. It’s really 70% diet, 30% gym. YOU …

Cauliflower Pizza Crust

Pizza Crust without the Guilt! I LOVE PIZZA! I could eat pizza for breakfast, lunch and dinner. However, nothing make me feel more guilty…or sick than polishing off a whole pizza. So..i’ve played around with some cauliflower and present you with cauliflower pizza crust that you can pick up and eat like REAL pizza! Some cauliflower pizza crusts have to …

5 Moves for the Abs with an Exercise Ball

Try these five ab exercises at home or the gym using an exercise ball. I promise you’ll feel the burn! You can do all 3 sets with rest in between or you can do each exercise once and work through them three times. 3 sets of 10 one legged push ups 3 sets of 10 push ups 3 sets of …

What does it take to see change?

Progress can be measured in oh so many ways. For some, its the shifting number on a scale, the way your clothes fit you, the endurance you build, the weight you lift or how you eat. Most importantly, progress should be a change in how you love your body. Progress certainly doesn’t come over night. It’s something that’s earned through …

Quick Chicken Curry

Curry is definitely one of my favourite things to eat. Its like a hug for my belly! This is a light version of coconut chicken curry. I normally serve it with brown rice or cauliflower rice. You can adapt the vegetables however you like. These are just what I like to put in. More vegetables make for a more substantial …