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22 Apr: Homemade Black Bean Hummus

Ingredients: 1 15 oz. can black beans, liquid reserved 1 large garlic clove 1 tablespoon tahini 1 tablespoon sesame oil 2-3 tablespoons lemon juice 1/2 teaspoon salt 1 teaspoon cumin 1/4 teaspoon smoked paprika 1/8-1/4 teaspoon cayenne pepper, depending on how hot you want it 1-2 tablespoons of the reserved bean liquid 1/4 cup fresh cilantro (or parsley)

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12 Apr: The 4 step process for REAL change

Having worked in the fitness industry for years, I’ve met a lot of people who say they want to change. They’re unhappy with their bodies, their performance, their feelings of being out of control, or maybe they’re even in physical pain. But as you might guess, change is HARD. Without getting too scientific, all 3 major areas of your brain were designed to prevent change, discomfort, and walking into the unknown. Your 2 million-year-old human brain is doing its job, but you’re not getting what you want because of the stories it’s telling you and your subconscious acceptance of them.

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31 Mar: Carrot Energy Bites

Ingredients: 1/3 cup almonds 1/2 cup dates 1/2 cup grated orange carrots 1/2 cup grated purple carrots 1/2 cup rolled oats 1/3 cup coconut flakes 1 teaspoon ground cinnamon 1/2 teaspoon vanilla extract

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25 Mar: Thai Chicken Zucchini Noodles

Ingredients 1 clove garlic, minced 2 teaspoons fresh ginger, minced 4 tablespoons peanut butter 1 lime, zested and juiced 2 tablespoons soy sauce ¼ teaspoon red pepper flakes 2 tablespoons canola oil 2 cups chicken breast, cooked and shredded 3 zucchini, spiral sliced 2 large carrots, spiral sliced 1 red pepper, spiral sliced 1/3 cup fresh cilantro, chopped 1/4 cup green onions, diced chopped unsalted roasted peanuts and lime wedges (optional as a garnish)



No doubt you’ve heard this phrase before because it’s relevant and powerful in every area of life: “Work smarter not harder.” You wouldn’t want to work more hours for the same amount of money, so why would you workout longer in a way that produces a lesser result? I’ve seen it over and over again in a gym: the cardio machine people head to their machine of choice for 45 minutes to an hour. The upper body people (usually guys) do their same curls and bench press routine. Yogis go to yoga. All of this is fine, no judgement here. But if the goal is a combination of health, a lean body, confidence, stamina, strength, and flexibility, there’s a better and more efficient way. Traditional workouts tend to take 60-90 minutes to get through all parts of a circuit including cardio or something like a yoga class. I believe ALL…