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Barbell Complex Training is a great style of training for those in a time pinch or those wanting to challenge lungs and strength at once! What is a complex? A series of exercises performed all together with a single barbell. All the reps are finished for one lift before moving onto the next and the barbell never touches the ground before the complex is done. Give this complex a shot: 1) Front Squats: Focus on keeping your elbows high, chest out, and pushing your hips back.

I love to put this on a bed of Spinach and drizzle Olive Oil on top! INGREDIENTS: -10 Eggs -4 Slices Bacon -1/2 Cup Chopped Cherry Tomatoes -2 Tbsp. The Happy Eater Ranch Blend -4 Tbsp. Primal Kitchens Mayo DIRECTIONS: 1. Hard boil your eggs. I have found it easiest to peel the Eggs after they have cooled, so I rinse the Eggs after boiling and put in the fridge for 1+ hours. 2. Peel your Eggs. 3. Cook your Bacon. 4. Slice up Bacon and Tomatoes and mix all ingredients and enj

Keto Sushi 🍣 So easy and tasty! Buy Nori (Seaweed) and ingredients you like, roll, and enjoy! Here I used Smoked Salmon, Cucumbers 🥒 (I used a peeler to make the slices thin), Cream Cheese, Himalayan Salt, and Avocado Oil! Deeelish!

Derek and I are loving growing herbs. We have an outside garden and then also have an Aerogarden, which is an indoor Hydroponic Garden, so we are getting lots of herbs. For this salad, I made Pesto, using Basil, Olive Oil, Macadamia Nuts, and then added other ingredients to make this Caprese Salad!! Mmmmm! INGREDIENTS: For Pesto: -1 Cup Fresh Basil -4 Tbsp. Roasted Garlic Olive Oil -1/2 Cup Macadamia Nuts -Salt & Pepper to Taste For Salad: -Mixed Greens -1 Cup Kalamata Oli

This is a great dish to make ahead of time for lots of leftovers! INGREDIENTS: -12 Eggs -.5lb Sausage -1 Cup Cheese -1 Cup Sour Cream -1/2 Cup Quest Coconut Oil Powder -2 Tbsp. The Happy Eater Ranch Blend -1 Tsp. Black Pepper -1 Tsp. Salt DIRECTIONS: 1. Preheat oven to 350 degrees. 2. Brown Sausage. 3. Beat Eggs. 4. Add Coconut Oil Powder into Eggs and beat. 5. Add in Cheese, Sour Cream, and Spices. 6. Fold in Sausage. 7. Bake for 75 minutes and enjoy!

INGREDIENTS: -10oz Steak -1 Avocado -2oz Cheese -1 Bell Pepper -1 Cup Tomatoes -1/2 White Onion -3 Tbsp. Sour Cream -The Happy Eater Taco Blend -The Happy Eater Ranch Blend -Salt & Pepper -2 Tbsp. Butter DIRECTIONS: 1. Heat 2 cast iron skillets over medium heat with Butter. 2. Preheat oven to High Broil. 3. Season Steak with Salt & Pepper and Taco Blend to Taste. 4. Sear Steak 3-5 minutes per side in skillet. 5. While Steak is searing, chop up Peppers and Saute in the other

INGREDIENTS: -8 Eggs -1/2 Cup Cherry Tomatoes -1/2 Cup Fresh Basil -1/2 Cup Swiss Cheese -Salt & Pepper to taste DIRECTIONS: 1. Heat a pan over medium heat. 2. Cook eggs for 3-5 minutes, then add in the remaining ingredients. 3. Enjoy!

INGREDIENTS -Ground Pork Sausage -1 Cup Shaved Parmesan -1 Egg -1 Tbsp Happy Eater Italian Seasoning -Salt and Pepper -Brown Bella Mushrooms 1️⃣Cut the ends of the mushrooms out. 2️⃣Mix remaining ingredients together and spoon into mushrooms. 3️⃣Bake at 350 for 20 minutes!

This is a simple dish that you can make unique to your likes and is awesome for leftovers! INGREDIENTS: -CRUST: •2 Cups Shredded Parmesan •3 Scoops Quest Coconut Oil Powder •2 Eggs •2 Tsp Happy Eater Italian Blend -QUICHE: •6 Eggs •2oz Salami •1/2 Cup Mozzarella •Salt and Pepper DIRECTIONS: 1. Preheat oven to 350. 2. Mix the ingredients for the crust, press into a pie pan, and bake for 10 minutes. 3. Mix the remaining ingredients, pour on top of the crust, and bake for an a

INGREDIENTS: -4-6oz Salmon -1 tbsp. Dill -1 clove Garlic -1.5 tsp. Lemon Zest -1/3 cup Greek Yogurt -2 tbsp. Lemon Juice -2 tbsp. Olive Oil -2 tbsp. Mayo DIRECTIONS: 1) In a bowl mix olive oil, lemon zest, 1 tbsp. lemon juice, and crushed garlic. 2) Pour olive oil mixture on top of salmon. 3) Bake at 400 degrees for 12-16 minutes. 4) In a second bowl, while the salmon is baking, mix together yogurt, mayo, 1 tbsp. lemon juice. 5) Top salmon with a spoonful of yogurt mixture a

Their are a handful of Supplements that I believe set you up for success as you begin this Keto Lifestyle! 1. Bulletproof Brain Octane Brain Octane is a Medium Chain Triglyceride Oil, which provides fast energy, mental clarity and focus, and can help you produce those ketones faster. Brain Octane differs from Coconut Oil in that it is 18x stronger in Caprylic Acid. Add in 1 tbsp. of Brain Octane to your coffee, tea, or drizzle on your eggs in the morning. If you have not us

Getting our greens in ;) INGREDIENTS: -1 Cup Greens -2 Sunnyside Up Eggs -2 Slices Bacon -1oz Cheddar Cheese -1/2 Avocado -1/2 Cup Tomatoes -1 Tbsp. Primal Kitchens Mayo -1 Tbsp. Primal Kitchens Avocado Oil -1 Tbsp. Capers

Perfect for a lil afternoon or evening snack! 🔻INGREDIENTS: -Filling: -1/4 cup nut butter -5 tbsp. butter -4 scoops Quest Multi-Purpose Mix -1/4 cup granulated erythritol -16 drops Stevia -1 tsp. Vanilla Extract -Coating: -2 tbsp. Butter -3.5 oz. Dark Chocolate 🔻DIRECTIONS: For the filling, microwave butter and nut butter together until soft. Stir in the remaining ingredients for the filling. With about 1/2 tbsp. of dough, roll into ball

This may not be the prettiest lump of Mac 'n Cheese, but it sure is delicious. One thing I have noticed lately if buying the "pre-riced" Cauliflower is to not let it sit in the fridge and thaw! Use it straight from the freezer for better flavor!! INGREDIENTS: •½ Tsp Salt •16oz Bag Riced Cauliflower •1 Cup Heavy Cream •2oz Cream Cheese •2 Tsp Dijon Mustard •2 Cups Shredded Sharp Cheddar, divided (reserve ½ cup for topping) •¼ Tsp Black Pepper •⅛ Tsp Garlic Powder •3 Slices Ba

These are great for a cozy weekend morning or a sweet afternoon treat! Ingredients Pancake Batter -Cream Cheese: 2oz -2 Eggs -2 Tbsp. Coconut Oil Powder -1 Tsp. Pumpkin Pie Spice -1 Tbsp. Erythritol For the Pumpkin Butter: -1 Tbsp. Raw Pumpkin -3 Tbsp. Butter -Dash Erythritol Mix the ingredients together. Heat a griddle pan to medium heat. Pour a small amount of batter (approx 1/4 cup) into pan and tip to spread out or spread with spoon. When bubbles appear on surfa

Wanting to add more Collagen to my Nutrition Plan, I decided to add them to Muffins for a Tasty Dessert! Collagen is awesome to use for joint, bone, and skin health! Ingredients -1 Cup Quest Coconut Oil Powder -1/2 Cup Bulletproof Collagen Protein -3 Large Eggs -5oz Cream Cheese -1/2 Cup Lily's Chocolate Chips (sweetened w/Stevia!) -1 Cup Shredded Coconut -4 Tbsp. Erythritol Mix and Bake at 350 for 25-30 Minutes!

Chocolate Coconut Macadamia Nut Protein Balls! Growing up, my mom always made the best protein balls. I remember her bringing them to most of my games and they were always a healthy hit! This is a play on her recipe..thanks mom! These are easy to make, tasty, and are great for an on the go snack! INGREDIENTS -1 jar macadamia nut butter -3 scoops protein powder -3 tbsp. baking cocoa -3 tbsp. coconut oil -1 cup unsweetened, shredded coconut -1/4 cup truvia Stir all in

Quick easy snack or breakfast for on the go! INGREDIENTS: -Eggs: 12 -Spinach: 1 cup -Shredded Colby jack: 1 cup -Sliced pepperonis: 2 oz -salt and pepper to taste -Dried basil: 1 TBS Preheat oven to 350 degrees. Beat eggs and place them to the side. Add the remaining ingredients and mix. Grease tins w/coconut oil. Place in the oven and bake for 10 minutes!

This is an incredible breakfast and can be made ahead of time and placed in the fridge overnight! INGREDIENTS: - Spinach: 1 cup - Mushrooms: 1 cup - Eggs: 6 - Milk: 1/2 cup -Cheddar Cheese: 1/2 cup - Garlic: 2 Cloves - Olive Oil: 2 Tbs Preheat oven to 350 degrees. In a medium bowl beat eggs and milk together. Place to the side. Bring a sauce pan to medium heat and drizzle in olive oil. Add garlic and mushrooms to the pan. Sauté until they begin to sweat. Add spinach

Oh these are fun and oh so good. You can make these ahead of time or even freeze them. INGREDIENTS: -1 lb. ground beef -1 egg -Shredded Cheddar Cheese: 1 cup -White onion diced: 1/2 cup -4 slices bacon Preheat oven to 350 degrees. Mix all ingredients in a bowl and roll into 1 inch diameter balls. Place on a greased cookie sheet or in muffin tins. Bake for 30 minutes and enjoy! 🍴