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Running Prehab! Running uses specific musculature and demands a lot of these muscles and tendons, therefore strengthening and prepping them as you up your mileage is very important. Some areas we focus on in this video include: Hips/Glutes, Achilles/Calves, and Quads! ▪️Exercise 1: Glute Hypers: With feet apart, extend until legs are parallel to the floor. Squeeze those glutes at the top! Perform 3x15 ▪️Exercise 2: Down Dog Quad Activation: Start on all fours and position fe

So many options with these guys. Roast these for a tasty breakfast or lunch or for a side dish! INGREDIENTS: -1 Whole Heirloom or Hot House Tomato -1-2 Hardboiled Eggs -Cheese of your choice -1 Avocado -Pepperonis -Salt & Pepper, to taste -Handful of Thyme -Handful of Chives DIRECTIONS: 1. Preheat oven to 350. 2. Place desired amount of Eggs in a pot and cover with water. Let boil on high for 10 minutes. Remove from heat and run cold water over the Eggs. Peel. 3. Slice Toma

Who else is all about the great veggies right now? MEEEE! There is nothing like garden fresh tomatoes and herbs. For this recipe, we use it all! You typically would think Basil would be the main herb in this dish, but I chose Mint instead and it works and tastes AMAZING!!! Tip on the Mint or any herb: Stack all the leaves loosely, roll, and gently cut. This allows the flavor and juices to stay in the herb as opposed to going all over your cutting board! Throw this dish on a b

✢ Spanish Cauliflower Rice INGREDIENTS: -1 Bag Cauliflower Rice (I used Keto & CO dry Rice, but you could also buy the frozen variety) -1lb Boulder Sausage -1 Bell Pepper, diced -1 Tsp. Garlic Powder -Salt & Pepper to taste -Truffle Salt to taste, optional -1 Cup White or Brown Mushrooms, diced -4oz Cream Cheese -1 Tbsp. Olive Oil ​ DIRECTIONS: 1. Dice your Peppers and Mushrooms and begin sautéing over medium heat. Drizzle the Olive Oil on the Veggies. 2. Saute Veggies for 5

Our lives are busy today, so often not only does healthy eating fall to the back burner, but so does healthy cooking. The awesome thing is that there are more than a handful of great recipes out there that do not take long at all to prep for yourself or for an entire family! Save a little more time by doubling these recipes to have leftovers for the week. 1. Easy Egg Bake s: Get creative with these by adding your favorite meats, cheeses, veggies, and spices. These are great

One awesome thing about keto is that it allows you to go much longer between meals, which means you do not have to worry about packing lots of food with you throughout the day. The meal spacing allows insulin to fall and ketones to be produced and utilized, but come snack time, what are some keto - friendly options? When snacking on keto, you can be as simple as you like or get creative with some tasty fat bomb recipes. Important things to consider when snacking with keto ar

Think lunch on the go! These Toad in the Holes take 10 minutes and pack the flavor! INGREDIENTS: -1 Cup Rotisserie Chicken -4 Tbsp. Shredded Cheddar Cheese -4 Tbsp. Primal Kitchens' Ranch -Salt & Pepper, to taste -2 Avocados DIRECTIONS: 1. Preheat the oven to 425 degrees. 2. Slice the Avocados in 1/2 and remove the seed. Spoon out just a bit of the Avocado to make room for the other ingredients. 3. Shred the Cheese and Chicken. 4. Add the Cheese and Chicken to the Avocado.

Coleslaw makes a great side to any dish in the summer. This coleslaw is simple and makes quite a large batch. INGREDIENTS: -1/2 Head Green Cabbage -1/2 Red Onion -1 Large Carrot -1/4 Cup + 2 Tbsp. Sour Cream -1/4 Cup Mayo -1 Tsp. Erythritol or Stevia, optional -Salt & Pepper, to taste -1 Tsp. Lemon Juice -1 Tsp. Apple Cider Vinegar DIRECTIONS: 1. Chop and finely dice the Cabbage and Onion. 2. Julien the Carrot. 3. Add the Cabbage, Onion, and Carrot to a bowl. 4. In a separa

We have all had moments, periods in life, of feeling less than stellar. We may feel totally lethargic, like we are unable to take on the once easy tasks of life. We may have a short temper and snap at people and things that once would have never bothered us. We may have a lack of enthusiasm towards tasks that we once loved so much. This is now becoming a norm in todays GRIND society, BUT it does not have to be the norm and you do not have to feel this way. Burnout affects mo

Cheesecake Cupcakes!! -Tip: Don’t open the oven ;) The centers will fall! 🔹INGREDIENTS: -8oz Cream Cheese -3 Eggs -1 Tsp. Vanilla Extract -1/4 Cup Erythritol -Zest of 1 Lemon -Optional Toppings: Berries or @knowfoods Chocolate Chips 🔹DIRECTIONS: 1) Preheat oven to 350. Beat cream cheese until fluffy, about 3 minutes. Combine with sweetener, lemon zest, and vanilla extract, mixing for about 3 minutes. 2) Gently add eggs one at a time. beating until thick and creamy,

Making up some new 🍪!!! Mmmm! 🍴Chocolate Coconut Cookies 🍪 INGREDIENTS: -1 Cup Almond Flour -1/2 Cup Quest Nutrition Coconut Oil Powder -1/2 Cup UNSWEETENED Shredded Coconut -6 Tbsp. Kerrygold Butter -3 Tbsp. Monk Fruit -1 Tsp. Vanilla -1/2 Tsp. Baking Powder -1 Egg -3 Pumps Sugar Free Coconut Syrup (optional) DIRECTIONS: 1. Preheat oven to 350. 2. Soften Butter. 3. Add all dry ingredients and mix with the Butter. 4. Lastly add the Egg and Vanilla and mix

Garlic Keto Bread! This is a new one for me! What I learned is; 1. Use a clean bowl to whip your Egg Whites as grease/butter can affect them peaking. 2. Do let the bread cool the 30 minutes and store in the fridge for yummy leftovers! 3. You can sub Baking Soda for Cream of Tartar. I found this recipe in Primal Living Magazine and it is quite tasty! ▪️INGREDIENTS: -1 ½ cups blanched almond flour (165 g) -4 large eggs, separated -1 tablespoon egg white protein powde

🍴Derek and I’s new favorite healthy treat: Chia Seed Pudding!!! How have I never made this?! 🍴Chia Seeds are packed full of nutrition; Omega 3s, Fiber, Healthy Fat, and Protein! Add your choice of toppings or sweeteners to make it your own! I chose to use Skinny Syrups Vanilla and Coconut and Legendary Foods Blueberry Cinnamon Bun Almond Butter. 🔹INGREDIENTS: -1/2 Cup Chia Seeds -1 Cup Milkadamia -2 Tbsp. Sugar Free Syrup -Toppings of your choice; I topped ours with @leg

I’m loving pepper chips and baking cheese for chips! ▪️INGREDIENTS: -2 Bell Peppers of your choice -3oz Cheese -1lb Ground Beef -1 Can Diced Green Chiles -Avocado -Salsa -Lettuce -Salt and Pepper -Oh My Spice Garlic Lovers ▪️DIRECTIONS: 1. Preheat oven to 350. 2. Slice Cheese and Peppers into bite size pieces. 3. Lay parchment paper on a baking sheet and space Pepper and Cheese Chips. Drizzle Pepper with Olive or Avocado Oil and Salt and Pepper. 4. Bake for 15

For this recipe, I wanted to pack lots of flavor and nutrition; One special ingredient I added was turmeric, which is a potent anti inflammatory superfood that adds great flavor! Throw these on zoodles, a salad, or serve alone for a great meal! ▪️INGREDIENTS: -1lb Ground Beef -6oz Cream Cheese -1/2 Cup Mushrooms, diced -1/4 Cup Turmeric Root, diced -1 Tbsp. Oh My Spice Garlic Lovers -1 Tsp. Salt -1 Tsp. Pepper -2 Slices Bacon, diced ▪️DIRECTIONS: 1. Preheat oven

This may be a new fave for me. My encouragement with these is to let cool before serving and then refrigerate after. •Keto Blondies• INGREDIENTS: -4oz Cream Cheese -6 Tbsp. Butter -1/2 Cup Quest Nutrition Coconut Oil Powder -1 Cup Almond Flour -1/2 Cup + 3 Tbsp. Erythritol -1/4 Cup Unsweetened Shredded Coconut -1/4 Tsp. Salt -1 Tsp. Baking Powder -2 Eggs -1 Tsp. Vanilla Extract -1/2 Cup KNOW Foods Chocolate Chips DIRECTIONS: 1. Bring the Butter, Cream Cheese, a

This is one of those easy dishes that is fun to add in time to time. Derek and I recently have been on a smoked salmon kick. We have found and fell in love with Echo Falls Dill Salmon from Sprouts! It provides you with a healthy dose of Omega 3s, which are heart, joint, skin protective and help lower inflammation. For the cucumber 'slices', use a mandolin to get a thin slice that can easily wrap around your other ingredients. INGREDIENTS: -1 Cucumber -1 Avocado -6oz Smoked S

One of my favorites courtesy of my mom! INGREDIENTS: -1 Bell Pepper -1 Cup Cheese of your choice DIRECTIONS: 1. Preheat oven to high broil. 2. Slice peppers into bite sized slices. 3. Sprinkle approx. 1 Tbsp. cheese/slice. 4. Broil on high for 5-10 minutes. These are great by themselves or to use as a substitute for chips for dips! Here, I served them with guacamole!

I recently had these while traveling, so I had to attempt them at home! ❁ Toad in the Holes INGREDIENTS: -1 Avocado -2 Eggs -1 Slice Bacon -Dash Salt DIRECTIONS: 1. Preheat oven to 425. 2. Slice Avocado in 1/2 and spoon out a bit to make room for the Egg. 3. Crack Egg and put in the Avocado 1/2. 4. Sprinkle with desired Salt and bake for 16-20 minutes. 5. While the Toads are cooking, microwave Bacon. 6. Sprinkle 1 Slice of Bacon between the 2 Avocado Halves.

Keto Chocolate Chip Cookies! INGREDIENTS: -1/4 Cup Coconut Oil Powder -1/4 Cup Almond Flour -5 Tbsp. Cream Cheese -2 Tbsp. Butter -1/2 Cup Erythritol -1 Tsp. Baking Powder -1 Tsp. Vanilla Extract -1/2 Tsp. Salt -1 Egg -1 Cup Know Foods Chocolate Chips DIRECTIONS: 1. Preheat oven to 350. 2. Soften Cream Cheese and Butter and mix together. 3. Beat in Egg and add other ingredients and mix well. 4. Refrigerate dough for 30 minutes. 5. Top a baking sheet with parc