Category Archives: Uncategorized

Low Carb Chocolate PB Waffle Stack

I was seriously craving some waffles today, so I went to a trusty low carb waffle recipe, & tweaked it a bit. This recipe is floating around all over the internets, & the great thing about it is that you can use it as a great base for ANY type of macro plan (high fat/low carb/high protein) etc. I’d just add to it in whatever way you need, and voila! I wanted a chocolate + PB combo, so I used my Ideal Lean Chocolate Brownie protein powder as my base.

1 scoop of Ideallean chocolate brownie protein powder 
1 tsp of baking powder
1 egg
a couple of splashes of water (to make the consistency how you like it.

If you are eating #keto, I’d add some heavy cream here instead)
a dash or two of cinnamon
Pour into your waffle iron (make sure that it’s greased or sprayed so it won’t stick.) BE CAREFUL HOW MUCH YOU ADD! The baking powder REALLY makes this “grow” once it starts baking. My waffle iron is small, so i split my batter into two waffles & then stack em up.
I also would recommend you make sure they are kinda crispy. I think it makes the texture better. Top them however you’d like!! I topped mine with some Kroger Natural PB (It’s the lowest in net carbs) & some low carb syrup, & then I enjoyed every bite! 😊  For just the base of this recipe it’s 152 calories 4.8 F | .6 C (.4 net carbs) | 26.3 P


Crane & Lion … got me like whoaaaaaa …

While I may be particular on a lot of things with regards to my workouts, there is one thing that I am EXTREMELY picky about…what I’m wearing. If my clothes are bothering me while I workout, I can’t workout at my full capacity. It drives me crazy. That being said, what I wear matters. A lot.

The amazing people over at Crane & Lion were nice enough to put together an outfit for me to try out. Let me first say that I’m a harsh critic. For example; I have about 30 pairs of the EXACT same style of shorts because I like how they fit. I know I can trust them. I don’t even have to think about how they are going to fit while i’m working out. I tried out this outfit that was sent to me

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…& I’m sold. I loved every single piece that I tried.

The three items that are pictured here are: the keyhole sports bra in Cloud Blue

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the shorty short in black

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the pima textured long sleeve tee in Peacoat I loved each piece for different reasons. The sports bra was comfortable, supportive, & very cute. I loved the color. The structure was awesome. The shorty shorts were PERFECTION. The length was spot on. The shirring on the side of the shorts is SO cute. They didn’t move. At. All. No riding, no sliding, no movement. This is KEY in shorts. The long sleeve pima tee is the softest fabric ever. It’s going to be my new hiking tee for SURE. I’m obsessed. It’s light, comfortable, but still has some structure. LOVE. To sum it up, I’m a big fan. I highly suggest you check out Crane & Lion. You will not be disappointed.

10 EASY Ways to Clean Up Your Diet RIGHT NOW

I always laugh w/my clients/friends/family about how we always tend to gravitate toward starting over at the beginning of a week, a month, or a year. “I’ll start eating good again on Monday.” You’ve said it, you know you have. I think we all have. While it may be the beginning of a new week, and a great time to start getting things back into gear, these are a few things you can do at ANY time to clean up your diet RIGHT NOW.Processed with VSCOcam with t1 preset

  1. Start your day with a high quality breakfast. Don’t skip breakfast. Don’t eat cookies for breakfast. Start your day off right. It sets the tone for your whole day. I highly suggest a high protein meal, and you can read why HERE.
  2. Ditch your full sugar soda. I recommend you stop drinking your calories all together. It doesn’t fill you up. It adds in a TON of sugar, which is a big contributor to weight gain, and it’s usually just additional empty calories. I recommend to all my clients that they should drink 100 oz of water per day. You can read why I recommend this HERE.
  3.  Watch your portions. I believe in intuitive eating, I do. Not everyone should have to measure out every single bite they eat. It’s good to eat when your hungry, & eat enough so that you feel full. However, with the super sized portions, bulk packaged bags, & wide availability of convenience foods…portion control has gone out the window. Think about it, how many times have you found yourself reaching endlessly into a bag of food for one handful after another, until you don’t know if you’ve had 1 serving or 11. It happens. When you are conscious of your portions this will be far less likely to happen.
  4. Try not eating candy. I’m not saying you have to get rid of it forever for the rest of your life, but I dare you to try and eliminate it for a bit. You may be surprised at the things you end up skipping over that you normally would have eaten in minutes.
  5. Get your dressing/condiments/”extras” on the side. The “extras” add up really quick. Try getting your dressing on the side, and dip your fork. Get your condiments on the side, and YOU will be able to control how much you use. Take a look at what you eat regularly…are you topping everything with cheese? mayo? dressings? tortilla strips? croutons? These add up real quick!
  6. Get rid of some of your “processed” options. Processed foods tend to be higher in unhealthy fats and sugars. When you get rid of some of these and focus your meals around whole foods, fresh produce, & lean meats you will be way better off!
  7. Skip Dessert. GASP. I dare you. Have some fresh berries, fruit, or nothing at all instead.
  8. Cook at home more. Now, I’m a huge believer that it is VERY possible to eat out and eat healthy. However, I know that I am always more in control when I eat at home. I know exactly what is going in my food. It’s clean, portion controlled, & there aren’t any hidden additives I might not be aware of.
  9. Use salsas, spices, & seasonings instead of dressing. Flavor is the key to healthy cooking. Healthy food SHOULD taste good. It’s all in the way you prepare it. Get creative. Put a little thought and effort into it. One of my favorite ways to spice things up is with fresh salsas. They are so low in calories, & they are packed with taste!
  10. THROW OUT THE CRAP. This is the biggest one right here. If you have a pantry full of oreos, a freezer full of ice cream, & a candy jar stocked with your favorite treats. You will most likely end up eating oreos, ice cream, & candy. If it’s not there, it’s far more likely that you won’t be eating it. Set yourself up for success, not for failure. Fill your fridge & pantry full of fresh produce & healthy food items that you can grab when you need healthy options.

Why You Should Get More Protein in Your Breakfast

I recommend that all of my clients aim to get 30 grams of protein for breakfast as soon as they wake up in the morning. This can be difficult because most, “breakfast foods” that people naturally go to are higher in carbohydrates, and not as high in protein…cereal, toast, bagels, fruit, even oatmeal…all fall into this category.

Foods that are higher in carbohydrates tend to spike your blood sugar. Raised blood sugar levels are then followed by a release of insulin, which functions to bring the blood sugar levels back down. Insulin is also known as a storage hormone. It drives sugar into our cells which will either be used or stored. The sugar in cells, is what is used for energy in our exercise and our daily movement in general. However, if enough calories aren’t burned throughout the day (if that sugar isn’t used up), it is what ends up contributing to the storage of fat….and weight gain.proteinbreakfast

Because this surge of insulin follows after a raise in your blood sugar occurs, it’s likely that after eating a meal that is high in carbohydrates you may find yourself craving sugar again shortly after to raise your blood sugar levels back up again.

Protein on the other hand, has a very different effect on the body. Protein doesn’t change your blood sugar and insulin levels, causing raises and crashes through the day. Protein requires more energy from your body to be digested. It is beneficial to your cells because it is what your cells are made up of. Protein is more satiating, and will keep you full, longer. It is beneficial for muscle repair, and helps to build lean muscle. Is is also beneficial for brain function due to the neurotransmitters it contains, meaning a high protein breakfast will improve your brain function throughout the day.

So what are some great ways to get your protein in ASAP in the morning? ……all forms of eggs, veggie omelets, jerky, lean meats, leftover chicken, lunch meat, protein bars (I like Questbars because they are the cleanest option w/the least amount of sugar) &, protein shakes.  A lot of the time, the hardest part is switching up your old habits to some new ones!

E is for Effort. What do you REALLY want?

You see, there is this thing about effort.

It takes effort to accomplish just about anything…which means it takes effort to accomplish goals.

Unfortunately, effort just so happens to be one of those things that people least want to give up when it really comes down to it. The thought of achieving lofty goals seems extremely wonderful until your alarm goes off at 6 AM in the morning, or until you are looking at glass case of doughnuts, or when you’re exhausted…out of healthy food options…and  getting a greasy drive-thru meal sounds soooo much easier. The difference between the good choices and the poor ones? The willingness to put forth effort. vacationIf there is ONE thing that I really try and engrain in the people that I work with, it is that I want them to work toward a change in lifestyle, not just a change in numbers on the scale or percent body fat. If you can change lifestyle habits, you will be far more likely to maintain the number on the scale that you want or that percent body fat. Healthy lifestyle changes are ones that you can stick to. These decisions will start to feel like less and less of an effort because they become habitual.

“But I hate vegetables…I’m never going to want to order them”

“But I don’t think exercise is ‘fun.’ I’ll never be one of those people.”

“But It’s hard.”

I know. I know. I know. I could go on. I’ve heard it all. Believe me. I’ve also seen it all. I’ve seen people who hated working out come to a place where they appreciate it enough to incorporate it daily. Maybe they don’t ever “love” it, but they love the benefits that comet rom it. I’ve seen people develop new palates, and learn to like foods they would never have dreamed of touching. Does this mean they don’t still LOVE the sugary, greasy, processed stuff…no. However, they learn moderation. They learn that binging on unhealthy foods doesn’t make them feel good, doesn’t help them accomplish their goals, and isn’t worth eating all the time. There is a time and a place for it, but just not every time & at every place.

It all really comes down to what you want. How much effort are you REALLY willing to put toward your goals and desires? If you aren’t actually willing to put the work in, you must not want it that badly. It takes action. It takes EFFORT. The truth of the matter is that you would be surprised at what you really can do. I’ve heard all the excuses, but I’ve also seen people overcome difficult scenarios that could be excuses many times. It’s possible. It all starts with some effort.

MC Fit January JAMS Playlist

Sticking to your Healthy goals for the new year means you are probably wanting some new tunes to sweat to, so I thought I’d help you out by listing my current faves.

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  • Bed of Lies – Nicki Minaj
  • Pumpin Blood – NONONO
  • Yellow Flicker Beat – Lorde
  • Let Your Heart Go (Break My Soul) – T.I.
  • I Bet My Life – Imagine Dragons
  • Uptown Funk – Mark Ronson
  • Mister Chameleon – KING
  • Bad (veat. Vassy) – David Guetta
  • GDFR (feat. Sage The Gemeni and Lookas) – Florida
  • Steal My Girl – One Direction
  • Habits (Stay High) – Tove Lo
  • The Night is Still Young – Nicki Minaj
  • Weekend – Priory
  • Fun – Pitbull
  • All About It (feat Ed Sheeran) – Hoodie Allen
  • Beggin For Thread – Banks
  • She Knows – Ne-Yo
  • The Kids Aren’t Alright – Fall Out Boy
  • Gold – Imagine Dragons
  • I Don’t Mind – Usher
  • Ugly Heart – G.R.L.
  • MSK – Yellowcard

Just a warning, I always search get the “radio edit” versions because I prefer the clean versions. You may want to search for these versions as well. Happy Happy Sweating!!!! xoxoxo


Ten Fitness Products I Cannot Live Without

A few months ago, I was on a hike with some of my amazing friends…these friends…Screen Shot 2014-07-14 at 7.06.23 PMand we started chatting about our top 10 “must have” lists, or favorites, if you will…favorite beauty products, favorite articles of clothing, favorite home items…etc. Since then I have constantly find myself making mental notes of “favorite thing” lists all of the time. I wanted to share my favorite fitness products that I currently cannot live without.

  1. Lululemon speed shorts. Screen Shot 2014-07-14 at 7.09.10 PMI fought the Lululemon phenomenon for a long time because their stuff is pricey, and I knew the second i tried it I would fall in love. Well, I was right. I am a HUGE fan of their stuff, particularly their speed shorts. They fit AWESOME. I love the waistband. They are so comfortable, plus they are darling.
  2. GapFit mesh tank. Screen Shot 2014-07-14 at 7.10.04 PMI may or may not own this tank in 4 different colors. I LOVE it. It fits so well. It breathes. It is super comfortable. It is cute. It washes well. It’s awesome. Get one…or 4.
  3. Nike Roshe RunnersScreen Shot 2014-07-14 at 7.10.34 PM While I wouldn’t recommend these for running. I LOVE them for lifting weights, cross training, and just kicking around town. They are like walking on clouds. So comfortable. Plus, anything green and neon I am always on board with.
  4. Skullcandy Jib Earbuds.Screen Shot 2014-07-14 at 7.12.18 PMI have mentioned several times that I love music. It is what gets me through my workouts. I have been completely converted to these earbuds because they stay put, and they are extremely comfortable, even when i’m sweating like crazy. They also block out outside noise which I love. It helps me to focus on the current show I am hooked on. Which brings me to my next must have.
  5. Netflix. Screen Shot 2014-07-14 at 7.14.06 PMYou may not consider this a “fitness product” but I totally do. If you are trying to figure out how to make it through your cardio, stop staring trying to entertain yourself by people watching (oh wait, I still do that too…) and find a good series to watch on Netflix. I try to keep my TV watching to a minimum, so it is a total treat to me to get my intervals on while watching Serena and Blair duke it out, or Meredith and McDreamy reconcile differences…again, or allowing old episodes of One Tree Hill to take me away. Worth it.
  6. TRX trainer. Screen Shot 2014-07-14 at 7.11.39 PMAnyone who has worked out with me knows my love for the TRX. It is a simple contraption that uses straps to work with your own body weight to get a KILLER workout. I use them to train my clients all the time. They are fantastic because they are portable, so you can literally use them anywhere. They are great for people who are rehabbing injuries because they allow you to displace weight when necessary. They are awesome.
  7. Garmin. Screen Shot 2014-07-14 at 10.58.44 PMWhile I may not be doing much distance running these days, I LOVE my Garmin. I own the Garmin Forerunner 210. It is a GPS enabled Garmin that tracks distance, calories, pace, time, etc. I love it because I can clock my heart rate, time my outdoor intervals, and see how hard I am really working. It’s fantastic.
  8. HMDX Jam Wireless Speaker. Screen Shot 2014-07-14 at 11.02.37 PMI have this tiny speaker, and it BLOWS me away with how loud this little thing is. I will use this when I’m working out outdoors with my clients and it helps so much to keep some tunes blasting while we do so.
  9. GapFit Gfast Leggings. Screen Shot 2014-07-14 at 11.19.04 PMWhen I find a good pair of leggings I get really excited about it. These GapFit leggings are just the right thickness, they wash well, and they are really comfortable. They also frequently go on sale, which makes me love them even more. 🙂
  10. Shaka Laka Chapstick. Screen Shot 2014-07-14 at 11.23.07 PMThis is another one you may not consider a fitness product, but I %100 do. I cannot workout with chapped lips. It ruins my whole workout. My niece turned me on to this AMAZING chapstick that makes me want to lick my lips. I love the Maui Mint and the Coconut. This product can be a bit hard to find. If you live in Utah county, it is available at Will’s Pit Stop in Provo. Otherwise, you may want to get it online. It is real good.

Ten Things That will Keep Your Summer Healthy

Summer is the best. I love the weather. I love the fun family times. I love the holidays. I love the fresh produce. I love the fun vacations. I love the outdoor activities. I love it ALL!! However, With all of this goodness that I love comes a busy schedule that often lends itself to missed workouts, increased summer treats, and excuses for not living the healthy way you are wanting to be living. Make this summer different! The following are some tips that can help you to have a fun, happy, and HEALTHY summer.

1. Pre plan your meals. With summer being so busy, having an idea of what you want to eat for the week can help you to keep yourself on track with healthy meals.

2. Plan meals that are quick & easy. Planning your meals is important, but I find myself wanting to be in a hot kitchen as little as possible. Are you the same way? With that being said, I would make your meals easy and simple. Make healthy salads. Use your crock pot. Capitalize on all the fresh produce that is around. It is so good!aug14132

3. Stock up on healthy snacks you can grab. Having healthy snacks on hand (veggies & hummus, fruit, popcorn, Larabars, Questbars, nuts, etc) allows you to have healthy stuff to take with you on the go on all of your summer adventures. Instead of getting cheese fries and nachos at the pool, bring your own goods and you will be well prepared! 

4. Get your workouts done in the morning. Summer is hot. When you get your workouts done early in the morning, you will not have to worry about sweating during the heat of the day. Summer mornings are magical. The sun rises early and it is beautiful outside! Getting your workout out of the way will allow you to enjoy your busy summer activities without having the need to workout hanging over your head.

5. Get Grilling. Oh, how I love grilling in the summertime. It is the best. You can whip up some amazing healthy options on the grill. Experiment grilling your chicken, fish, and lean cuts of beef with different marinades and rubs. Make shish kabobs. Grill your veggies. The possibilities are endless. The cleanup is minimal, and the taste is off the charts. Processed with VSCOcam with f2 preset

6. Hydrate. The heat of summer means an increase in sweat. Don’t forget to stay hydrated. Bring a water bottle with you wherever you go. It will help to keep you cool and hydrated!

7. Make your summer ACTivities ACTive. Find things to do outside to enjoy the beautiful summer weather. Go on hikes. Explore your surroundings. Ride bikes. Go for walks. Go paddle boarding. Just go! You will burn calories and make awesome memories. IMG_7499

8. Choose your “cool treats” wisely. One of the hardest things for me during the summer is to not want to dive into a giant waffle cone of ice cream or shave ice every single day. It is just what sounds good to me with the hot weather. I’m not saying you can’t dig into these delights every now and again, but I’d do so sparingly. These cool treats tend to be backed with sugar, which isn’t going to help you reach your goals. Go for frozen yogurt instead, make your own fruit smoothies, make your own banana ice cream, etc.

9. Change your transportation. Instead of driving everywhere ride your bike or walk! You will up your calorie burn, and you will see your surroundings in a whole new way!

10. Don’t use vacations as an excuse. Summer vacations are the best. I get that. However, going from one vacation to the next with a “vacation mentality” is going to kill your goals. Decide to stay healthy and active while you are on vacation. Keep moving. Make healthy eating choices. You can do it. You just have to decide to do so!

Product Review: Lesser Evil Popcorn

It’s a real good day when a box of popcorn shows up on my doorstep to be reviewed. I’ve become a bit of a popcorn snob in my quest to find healthy snacks that are gluten free. I’ve found that there are actually a lot of pre-popped popcorn options that are available out there, which is GREAT. I’ve also found that they are not all tasty or healthy. The wonderful people over at Lesser Evil were kind enough to send me some of their products to test out. IMG_7614 I tend to like the popcorn that is made with sunflower oil or coconut oil the best. Read your product labels my friends! This product ABSOLUTELY fit the bill. I mean, LOOK at these ingredients…Organic non-GMO popcorn, organic coconut oil, & himalayan salt? YES PLEASE. IMG_7619 The four flavors that I tried were; Himalayan Pink (basically a salty popcorn), Himalayan Sweetness (a sweet and salty popcorn), Chia Pop: Sea Salt & Cracked Pepper, and Chia Pop: Aged White Cheddar. I was a fan of all four. 
IMG_7617You can’t go wrong with these two “Buddha Bowl” flavors. They were light, and delicious. They had a great taste, and they weren’t dry like some bagged popcorn can be. The coconut oil gave it a hint of sweetness, which was delightful. Loved it. IMG_7618The nutrition facts were also right on point. 37 calories per cup? Yes, I think that sounds great. The Himalayan Sweetness was the perfect mix of salty and sweet. I would consider this more of a treat because the sugar content is a little higher, but it was very good.IMG_7620 I had never had anything like the chia popcorn before, and I thought it was wonderful. The Sea Salt and Cracked Pepper popcorn was dusted with seasonings that gave it a savory/peppery flavor…SO good. The aged White Cheddar was also very flavorful…finger licking good, if you will. 🙂 It felt like an indulgence, and yet it was just a tasty & healthy snack.

I found these Lesser Evil products at my local Sprouts. Click HERE to find where you might be able to find this delicious product near you!