16 Aug: Why They Sabotage You

If you’ve ever been on a powerful mission to get healthier, eat better, and be consistent with your exercise routine, you may have noticed that certain friends and family aren’t in love with your new-found dedication. And it’s not because they don’t love you. It’s because it’s hard for them to see you change. Maybe they think you won’t be able to have as much fun because you’ll stop being as social. Maybe they’re irritated by your refusal to eat something they just baked. Maybe they’re upset that you declined Saturday morning mimosas in favor of hitting the gym. I’m here to tell you that this is normal, that you can’t give into the pressure, and to help you understand why this is happening.

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14 Aug: Cinnamon Protein Muffins

Ingredients: 1 cup plain Greek yogurt 3/4 cup unsweetened applesauce 1 1/2 cups old fashioned oats 1/2 cup vanilla protein powder 1/3 cup organic cane sugar 2 eggs 1 tsp. cinnamon plus more for topping 1 tsp. baking powder Directions: Pre-heat oven to 400 degrees. Add all ingredients to blender and blend until combined. Pour into muffin tin that has been sprayed with non-stick spray. Sprinkle tops with a dash of cinnamon. Bake for 15-20 minutes or until toothpick comes out mostly clean and edges are golden brown.


13 Aug: Buffer Foods Vs. Trigger Foods

Today let’s chat about two food classifications that can either make or break your ability to stay on track with your nutrition and avoid giving into cravings: buffer foods and trigger foods. Buffer foods are foods that allow you to, with a small amount of indulgence, get rid of the cravings and thereby take in far fewer calories than you would have if you gave into the craving. Buffer foods typically include things like peanut butter, green smoothies, extra dark chocolate (or other items with cocoa). Think foods that give you the sweet or fat sensation but that you don’t want to eat a whole lot of.


09 Aug: Do You Avoid Stress?

It’s commonly talked about that reducing stress is a crucial part of attaining or maintaining your health. But what if I told you there’s a kind of stress that’s actually really beneficial? It’s self-imposed stress – stress that you choose to undergo by putting yourself outside of your comfort zone. It’s growth-based stress.

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07 Aug: Curry Broccoli Quinoa Salad

Ingredients 1 cup quinoa 2 1/2 cups broccoli, chopped 1/2 cup sweet onion, chopped 3/4 cup dried cranberries For the dressing: 1/2 cup olive oil 1/4 cup apple cider vinegar 3 teaspoons honey or maple syrup 3 teaspoons organic cane sugar 3 -4 teaspoons curry powder 1 teaspoon sea salt 1/4 teaspoon pepper Instructions Prepare the quinoa according to package directions. Set aside to cool. Once the quinoa is cool, place it in a large bowl and add the chopped broccoli, onion, and dried cranberries. Toss together. Put all of the ingredients for the dressing in a jar with a lid. Shake well to combine. Pour the dressing over the salad and mix well to coat. Serve immediately. Store leftovers in the refrigerator.


06 Aug: What Will You Leave Behind

I can’t quite remember where I heard it, but somewhere I once heard someone say that their deepest desire in life is to not leave an ounce of potential behind when they’re gone. It made me re-evaluate how I live in each major area of my life – health/fitness, relationships, business, finance, and much more. It still helps me focus on constant improvement in each area. It’s important to consider the legacy you will leave behind. How do you want to be remembered?


02 Aug: Guilt Has No Place With Food

Nearly everyone we have worked with has had to overcome some mindset issues around food. If you’ve ever experienced guilt around food, this message is for you. I understand. I see people all the time beat themselves up for eating that piece of cake or for eating junk food all weekend. Judging themselves and their inability to make the “right choices” 100% of the time. But I’m here today to tell you that it does you no good for several reasons:


30 Jul: Peachy Mango Bliss Shake

Ingredients: 2 scoops Summer Peach Life Shake 1 cup milk of choice 3/4 cup frozen mango 1/2 banana 1/4 tsp. vanilla extract 3-4 mint leaves Ice as desired Directions: Mix all ingredients in a blender. Blend until creamy.