EXCITING NEWS: I finish my master’s degree in Exercise Science-Fitness and Wellness Promotion from California University of PA, in T-minus 3 weeks! It has been such an amazing, time-consuming and most of all, valuable process. During this process, I have had the opportunity to learn from some amazing students who were in this process with… Continue reading Why is your diet failing?
SPRING FEVER ONE MONTH BACK TO FITNESS CHALLENGE This program is a great option for weight loss, building nutrition and fitness habits and being held accountable by me, as your trainer and a group of motivated individuals with similar goals. Challenge program Details: $85 to enter at time of registration After payment is received, you… Continue reading SPRING FEVER ONE-MONTH CHALLENGE!
I am mixing it up in the kitchen and I have been trying out a few new recipes. I love this one: protein packed, delicious, energizing and easy (even though there are lots of ingredients)! Servings: 6 Calories: 315 Protein: 33g Carbs: 22.5g Fat: 9g Ingredients: Salad: 1 lb boneless skinless chicken breast (cut into… Continue reading Greek Quinoa Chicken Salad
This may be the most macro-friendly, satisfying recipe on the planet. Nutrition Info: Serves: 5 Serving: 2 Fajita's with 1/5 filling Calories: 231 Protein: 43 g. Carbs: 8 g. Fat: 5 g. Ingredients: 2 lbs of boneless, skinless chicken breast (sliced into thin strips) 2 tsp. chili powder 1 tsp. sea salt 1 tsp. ground cumin… Continue reading Cilantro Lime Chicken Fajitas
Many of my clients have been asking for a sample day of eating. Here is a day that fits my current macro-nutrient percentages pretty closely. Remember, this exact day may not work for you because, most likely, we are allowed different percentages of Carbs, Fat and Protein because we are different people with many different… Continue reading A Sample Day of Eating
This is one of the easiest ways I get my protein in. I put this on tacos, salads, brown rice, in wraps or just eat it all by itself! Ingredients: Boneless skinless chicken breast ( as much as you'd like for your weekly meal prep) Frank's Red Hot- Hot Sauce Chopped Onion (optional) Directions: Pour… Continue reading Crock Pot Buffalo Chicken
These are seriously one of my favorite side dishes, great for a cookout and taste like a pizza, yum! Serves 1 Calories: 57 Carbs: 5.5g. Fat: 3.5g. Protein: 2g. Ingredients: 1 Whole tomato, core cut out/sliced in half 1/2 Tbsp. Land o Lakes Light Butter 1 tsp. Shredded Parmesan Cheese Lemon Pepper seasoning Garlic Salt… Continue reading Grilled Tomatoes
I do the best I can to get the most volume out of my macros (carbs, fat and protein). I want the most satisfying snacks and meals that take up the least amount of my daily macros and still taste deeee-lish! This breakfast sandwich is a great snack, pre or post workout or, of course,… Continue reading Egg-white, Spinach and Tomato Breakfast Sandwich
Am I the only one who references Gwen Stefani- Hollaback Girl every time I spell the word banana? This recipe is a great option for breakfast, pre-workout or when you need to satisfy your sweet tooth. Nutrition: Calories: 328 Protein: 17 grams Carbs: 50 grams Fat: 9 grams Ingredients: 1/2 cup Kodiak Cakes-Power Cakes (buttermilk… Continue reading Chocolate- Peanut Butter Banana Protein Pancakes
Hitting those protein macros can be so difficult sometimes (and expensive) Try adding 1/2 scoop of vanilla whey to Oikos Triple Zero Greek Yogurt and mix well. Some of my favorites are: Orange Cream, apples and cinnamon, peanut butter banana, and cherry! Calories: 150 Carbs: 15 grams Fat: 0.5 grams Protein: 21 grams Happy Eating!… Continue reading Greek Yogurt with Whey