Weight Loss & Nutrition

Office Snacks Are Adding Up

So you prep all of your meals on Sunday, you've programmed your workout, you wrote down your goals, and you regroup and refresh yourself for an OUTSTANDING CLEAN PERFECT week ahead of you.  You walk into work Monday feeling motivated and ready for anything.  That email you have been waiting for, those signed contracts, that… Continue reading Office Snacks Are Adding Up

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HIIT Workouts

Weekly HIIT Workout

HI Friends!  For about the last year I have been alternating from HIIT tabata style workouts to "steady state" fasted cardio. I didn't see results for the first 6 weeks of prep doing this.  I was running 6 miles, doing tons of tabatas, and kicking my butt.  Long story short, my body got use to… Continue reading Weekly HIIT Workout

Bikini Competition, Weight Loss & Nutrition

Chill’s Meal Prep Essentials and Tips!

So here we are...talking about the most dreaded part of living a "healthy" life.  Meal prep is something everyone says they should do but never seem to have time to do.  Well guess what, if you want the results you gotta put in the time in the gym and in the kitchen. I do all of my prep on… Continue reading Chill’s Meal Prep Essentials and Tips!

Recipes

Everything Bagel Bites-KETO STYLE

  EVERYTHING BAGEL BITES-KETO STYLE These bagel/rolls are super keto friendly this recipe makes 6 servings and there is almost no carbs in these! Ingredients 1 1/4 cup almond flour 5 tablespoons Psyllium Husk 2 teaspoons baking powder 1 teaspoon salt 2 teaspoon apple cider vinegar 3 egg whites (not the boxed kind) 1 cup… Continue reading Everything Bagel Bites-KETO STYLE

Weight Loss & Nutrition

Fat Isn’t Making You Fat

Yes, you heard me!  Eating healthy fats aren't going to make you fat.  So what's the deal?  There is a lot of miscommunication out there regarding fat.  Let me give you some perspective!   For many years FAT was a terrible word and was practically shunned from the american diet.  There was suddenly a switch… Continue reading Fat Isn’t Making You Fat

Recipes

Bikini Prep Approved Steak Marinade

Flank Steak Marinade Very healthy, delicious, not loaded with sugars, and SUPER EASY! Ingredients  1/4 cup apple cider viniger 1/4 cup liquid aminos (soy sauce substitute) 2 tablespoon olive oil 1 tablespoon garlic powder 1 tsp onion powder 1 tsp peprika Salt and pepper Directions Put flank steak (or any kind of meat) in zip… Continue reading Bikini Prep Approved Steak Marinade