TOPICS: Dowel Pass Thru, Deadbugs, Hydration, Greek Yogurt Bark, Manage Anxiety

IT IS THAT TIME OF YEAR AGAIN YA'LL... drum roll... it's Pumpkin season! This shake recipe is FAR from basic. Although it is basically the greatest fall flavored shake to replenish your body and provide you with lots of fuel to accomplish the most. PUMPKIN PROTEIN SHAKE Ingredients 1/4 Can pumpkin puree 1/2 frozen banana 1 Cup ice cubes 1 to 1 1/4 Cup nut milk 1 Scoop protein powder (vanilla preferred) 1 Tsp ground cinnamon 1 packet stevia or 2 stevia drops Dash pink Himalay

See stairs? TAKE THE STAIRS And here's why... Exercise has AMAZING effects on your brain immediately during exercise and long lasting. 1. IMMEDIATE INCREASE IN DOPAMINE, SEROTONIN, AND NORADRENALIN your happy feelings! 2. IMMEDIATE ABILITY TO SHIFT AND FOCUS ATTENTION for AT LEAST two hours. 3. REACTION TIMES INCREASE so you can avoid spilling the $7 Starbucks on your nice work outfit 4. YOU ARE CREATING NEW BRAIN CELLS in the hippocampus improving long term memory 5. YOUR BR

Happy Thursday ya'll! This protein shake recipe has a little background story. Last week I spent time vacationing in Gulf Shores, Alabama with two of my sweet sisters Mackenzie and Makenna. My goal on this trip was to not gain weight. This crazy awesome thing happened and I lost 4 LBS!? I will tell you, lot of my weight loss had to do with my sleep schedule. I currently I wake up at 4:00am to train clients and my day ends around 7:00pm. Timing meals around training can be a t

I enjoy sweet treats just like everybody else, especially a good ole' gooey chocolatey brownie. I wanted to create a recipe that is both satisfying, and won't break a healthy lifestyle. I must say, these bad boys took a few attempts to get the consistency and texture just right but THIS IS IT. Your picky eaters at home will never know they are packed with nutrients. Try this macronutrient-happy treat, and let me know what you think! AVOCADO 🥑 BLACK BEAN BROWNIES INGREDIENTS:

I'm so excited about this recipe, it is so simple and so so yummy. I actually 'winged' the ingredient amounts as I went but it turned out great. This snack is a fun post-workout or movie night treat. What you'll need: 4 Cups Rice Chex 1/2 Bag Dark Chocolate Chips (semi-sweet) 1/3 Cup Vanilla Protein Powder (whey or plant-based) + I added a spoonful of Natural Peanut Butter for taste Mixing Bowl(s) Gallon Plastic Bag What to do: In a large mixing bowl add 4 cups of rice chex a

Did you know that sugar is more addictive than cocaine and heroin? Added sugars are carbohydrates that our bodies simply do not need. These sugars are much different than the natural sugars found in fresh fruit and unprocessed food. The American Heart Association (AHA) suggests that women limit their added sugar intake to under 24g or 6 teaspoons per day and men 36g or 9 teaspoons of sugar per day. On average we are consuming 88g or 22 teaspoons of added sugars EACH DAY... th