Gluten-Free Protein Mug Cake (10g protein)Dairy-FreeFunfetti Protein Mug CakeLearn moreThe perfect single-serving dessert? Have a sweet craving? Satisfy your craving in just 2 minutes.Learn more– It’s delicious obviously – It’s easy to make – Dairy-free, gluten-free, and vegan – It’s a great dessert option for moms who want to stay healthy or lose weight – It contains fueling … [Read more...]

Vanilla Protein Ice Cream (Dairy-Free)No Churn Protein ice CreamLearn moreSmooth, creamy, and no churning required! This vanilla protein ice cream is a delicious way to indulge while still boosting your daily protein intake.Learn moreMade with just five ingredients (no dairy!) this protein ice cream can be eaten in a bowl or scooped into an ice cream cone to cool down on a hot … [Read more...]

The 5 Minute Workout ChallengeThe 5 Minute Workout ChallengeLearn moreAs a busy mom of three who runs two businesses from home, I understand that working out can feel like an uphill battle!Learn moreTime restrictions, interruptions, lack of knowledge, low energy. These are all obstacles I strive to help you overcome by sharing my knowledge as a coach.Learn moreYou Don't NEED 60 … [Read more...]

Keto Vanilla Chia Pudding Recipe Keto Chia PuddingLearn moreMade with just a handful of ingredients you can use this chia pudding recipe for a healthy snack or breakfast on the go.Learn more– It’s versatile and can be topped with anything – 10 grams of protein – Naturally dairy-free, gluten-free, keto, and vegan -4 net grams carbsLearn moreIngredients You’ll Need– chia seeds – … [Read more...]

Carrot Cake Cookies For EasterCarrot Cake Cookies dairy & gluten-freeLearn moreTopped with dairy-free cream cheese frosting these gluten-free cookies come with all the flavor and indulgence of carrot cake as well as 6 grams of protein.Learn moreIf you’re trying to blend the world of indulgence and goals, this is the way to do it.Learn moreIngredients You’ll NeedBaking … [Read more...]

Gluten-Free Protein Cupcakes StoryGluten-Free PROTEIN CupcakesLearn moreSoft, light, and full of fuel these birthday cake protein cupcakes make dessert worth waiting for.Learn moreThese gluten-free cupcakes are made with healthy pantry staples so they come together quickly. Topped with your favorite frosting they’re the best way to celebrate.Learn moreIngredients You’ll … [Read more...]

Dairy-Free Slow Cooker Chicken Alfredo StoryDairy-Free Slow Cooker Chicken AlfredoLearn moreThis chicken alfredo recipe will definitely become a family favorite! Not only is it a winning pasta dish that kids devour but it saves mom tons of time in the kitchen- mega win.Learn moreIt’s made with gut-healing bone broth, a creamy, dairy-free alfredo sauce, and sprinkles with … [Read more...]

What's For Dinner Tonight? 30+ Ideas!What's For Dinner Tonight? 30 Dinner IdeasLearn moreAvoid the question "what's for dinner tonight" by using these easy, healthy recipes for the whole family!Learn moreREAD MOREA great blend of throw-together meals mixed in with sheet pan, one pot, or slow cooker dinners.Learn moreAs a Certified Nutrition Coach, these dinners are great … [Read more...]

Homemade Bath Bombs For Stress & Anxiety StoryStress Relief Bath BombsHomemadeLearn moreNatural IngredientsThoughtful GiftsAnxiety BustingLearn moreREAD MOREbaking soda citric acid epsom salt cornstarch almond oil witch hazel mica powder essential oilsLearn more01Prep The IngredientsCombine all the dry ingredients in one bowl and the wet in another. Mix.Learn more02The … [Read more...]

High Protein Peanut Butter Baked Protein Oats StoryDairy-FreePeanut Butter Baked OatsLearn moreWith 22 grams of protein, this make-ahead breakfast is a great way to fuel up in the morning while enjoying something sweet.Learn moreMade with vegan protein powder and sweetened minimally with honey, these baked oats are the perfect protein-packed breakfast.Learn moreBlend all … [Read more...]

How To Do An Eccentric Push Up & Why You Should StoryHow To Do An Eccentric Push Up & Why You ShouldLearn moreLearning and mastering the eccentric component of an exercise will make you stronger at the exercise itself.Learn moreWhat Is An Eccentric Push UpAn eccentric push up is when you control the part of the movement in which you lower your chest to the ground.Learn … [Read more...]

How To Warm Up Before A RunHow To Warm Up Before A Run (+ 5 minute warm up)Learn moreImprove performance by learning the best way to warm up before a run. Use the following tips and the pre run warm up to prevent injury and ease soreness.Learn moreA proper warm-up for runners is about more than just walking, focus on these tips and warm up both your body and brain!Learn … [Read more...]

Fat Burning Home Workout RoutineFat Burning Workout At HomeLearn moreBeat the squish with this no-equipment fat burning workout routine! Easy to fit into a busy schedule this home workout combines strength and cardio exercises for maximum fat burn.Learn moreDon’t forget to make sure your form is spot on and that you’re activating the muscles you should be!Learn moreWhat's The … [Read more...]

Best Bicep & Tricep Workout At HomeShelby, cscsA certified strength coach & expert when it comes to home workouts as a busy momThese at-home exercises, strengthen and tone the biceps and triceps to help reduce flabby arms and increase muscle tone.This Workout:  – Is done in 10 minutes - Has only 6 exercises - Low impact - Can be done 2-3x/weekGrab The DetailsLearn … [Read more...]

High Protein Slow Cooker Oatmeal (No Dairy)Slow CookerProtein OatmealLearn moreRich in flavor, high in fiber, and with a punch of protein! This slow cooker porridge makes for an easy, healthy morning breakfast.Learn moreMade with a comforting maple cinnamon flavor, you can freeze it making this protein oatmeal, and enjoy the flavor whenever you need a boost! It makes a wicked … [Read more...]

Honey & Garlic Cough Remedy StoryHoney Garlic Elixir For Cough & ColdLearn moreMade with only three ingredients and definitely potent, this honey and garlic elixir is both heavenly and tasty.Learn moreHoney is: – Antibacterial – Antifungal – Soothing – Great for digestionLearn moreREAD MOREGarlic Is: – Antibacterial – An immune system boost – PotentLearn moreArrowAs a … [Read more...]

Oven Baked Teriyaki Chicken Thighs (gluten-free)Gluten-FreeOven Baked Teriyaki Chicken ThighsLearn moreSuper tender, this baked teriyaki chicken is coated in a sweet, gluten-free teriyaki sauce.Learn moreOnly eight ingredients to these sticky teriyaki chicken thighs and they make a wicked meal prep recipe for pastas and stir fry!Learn moreLearn moreHeat the sauce in a small pot … [Read more...]

High Protein Overnight Oats Recipe StoryDairy-FreeChocolate Topped Overnight OatsLearn moreRich and delicious these high-protein overnight oats are topped with a thick, creamy, chocolate spread for maximum indulgence.Learn moreWhip up a few jars and transform your everyday breakfast into something much more protein-packed and dessert-like! ... plus 25g protein!Learn moreIn a … [Read more...]

One Pot Chicken Alfredo Pasta (No Dairy) StoryOne PotDairy-Free AlfredoLearn moreThis creamy, dairy-free chicken one pot alfredo pasta is the perfect weeknight meal.Learn moreWhipped up with a blend of coconut milk and gut-healing broth, this recipe makes an easy weeknight dinner.Learn moreCook the chicken and garlic in a bit of oil. Remove from the pan.Learn moreMake the sauce … [Read more...]

Gluten-Free Yogurt Filled Granola Cups StoryYogurt Filled Granola Cups (no dairy or gluten)Learn moreThese homemade granola cups are a fun, individual snack for kiddos that’s easy to whip up.Learn moreIngredients You’ll Need– cashews raw, split – shredded coconut  – sunflower seeds – regular oats – coconut oil – maple syrup – egg whites – almond butter – dried berries – … [Read more...]