Spice up your protein!

SPICE up your chicken!!! Season meat three ways using just one pan. If you’re sticking to lean meats like chicken, eating the same flavors can get monotonous after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha,…

Read more

June 22, 2016

Liz’s overnight cinnamon oats!

Check out Liz’s delicious overnight oats ! Cinnamon Overnight Oats 1/2 Cup old fashioned oats 1 scoop vanilla protein powder 3/4 cup UNsweetened almond or coconut milk 1 tsp ground cinnamon  STIR WELL , cover and leave in fridge overnight atleast 8 hrs !! 31g Protein , 30g Carbs, 7g Fat

Read more

June 16, 2016

It all starts at the CORE!

CORE STRENGTH   The core, consists of the muscles in your abdominal and lower back area. Daily bending, twisting, lifting, carrying, hammering and reaching take a toll on our bodies. All of our movements originate in our core. Even sitting in a chair or standing in place requires core strength. It all starts with awareness.…

Read more

June 9, 2016

Summer Vegetable Crepes

You have to try these…they are the bomb!!! xo Jen   SUMMER VEGETABLE CREPES INGREDIENTS 1/3 cup plain greek yogurt 1/2 cup chopped fresh chives, divided, plus more for garnish 3 tablespoons low-fat milk 2 teaspoons lemon juice 3/4 teaspoon salt, divided 1 tablespoon extra-virgin olive oil 2 cups chopped zucchini 1 1/4 cups chopped…

Read more

June 3, 2016

Tips for S.M.A.R.T Goal Setting!

Tips for S.M.A.R.T. Goal Setting!! As fitness enthusiasts, its easy to get wrapped up in the big picture! We all do it… You wake up in the morning and wish you had those shredded washboard abs, strong striated arms and shoulders, rock solid quads/hams/and glutes! What’s not to want! When setting a goal for yourself,…

Read more

May 25, 2016

Mason Jar Chicken Taco Salad

These are the BOMB!!!! Super easy as grab and go meals! Enjoy xo jen Mason Jar Chicken Taco Salad Heat 1/2 tablespoon of olive oil in a large skillet over medium heat. Cook the chicken breast until slightly browned and no longer pink on the inside. Set aside in a small bowl. Add the remaining…

Read more

May 19, 2016

Delicious Salmon Burgers!

These are BOMB!!!!!!! Enjoy! xo Jen Ingredients 1 cup finely chopped red onion 1/4 cup thinly sliced fresh basil 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 (1-pound) salmon fillet, skinned and chopped 1 tablespoon hot pepper sauce 1 large egg white Cooking spray 4 whole wheat buns Preparation Combine first 5 ingredients…

Read more

May 11, 2016

The 80/20 rule

80% nutrition and 20% workouts, yes it’s true! Most of us are not serious athletes, which means we do not need the same type and amount of fuel (food) as pros. Over consumption of calories makes it impossible to change your physique, as well as not eating enough. Most women gain weight in the hips…

Read more

May 4, 2016

2 ingredient salsa chicken!

OMG…this is so easy and so tasty!!!! enjoy! xo Jen INGREDIENTS: 4 boneless, skinless chicken breasts (about 2 lbs total)* 2 cups favorite organic salsa salt and pepper DIRECTIONS: Place chicken breasts in a slow cooker and cover with salsa. Toss until the chicken is covered. Cover and cook on high for 4 hours (or…

Read more

April 28, 2016

Easiest and most satisfying breakfast!

I make this bad boy EVERY week and it has to be the easiest and most satisfying breakfast I have! Enjoy! xo jen Crustless egg white quiche Preheat oven to 400 Spray pie pan with non stick cooking spray Layer fresh spinach Poor egg whites Sprinkle low fat cheese BAKE for 30 min DONE!

Read more

April 19, 2016