The Best No-Bake High Protein DessertAlmond PROTEIN cupsChocolateLearn moreNaturally dairy-free and gluten-free these little bites are protein-packed and require no baking!Learn moreINGREDIENTSLearn more01STEPMelt the oil, butter, and chocolate chips.Learn more02Whisk together the maple syrup, collagen, and almond butter.STEP03Portion some of the melted chocolate into silicone … [Read more...]

High Protein Chia Pudding RecipeHigh Protein Chia Pudding (no dairy!)Learn moreThis lemon protein chia seed pudding is an easy way to up your daily protein intake and enjoy what you eat.Learn moreIngredients You’ll Need- Chia seeds - Lemon juice - Coconut - Almond milk - Collagen powder - Maple syrupLearn moreWhisk together the chia seeds, coconut, and collagen powder.How To … [Read more...]

Tricep Exercises For Women StoryTricep Exercises For WomenLearn moreToned triceps are a much sought-after commodity for most females. Unfortunately, it’s the biceps that take precedence in training.Learn moreThere are three parts of the tricep (the medial, lateral, and long head), which are all located along the back of the arm.Learn moreWhy Are The Triceps Hard To Tone?Most … [Read more...]

High Protein Banana Muffins (no dairy)Protein Muffins3.5hrsNut FreeLearn moreSuper light and easy to make these banana protein muffins are a great way to fuel up on the go!Learn moreNaturally, dairy-free and gluten-free these nut-free muffins use bananas to keep them from getting too dense and honey for a bit of sweetness.Learn moreLearn moreMash the bananas and mix the wet … [Read more...]

Edible Cookie Dough (dairy-free)Dairy FreeProtein Cookie Dough Learn moreMade with a blend of peanut butter and chocolate chips, this high-protein recipe is the perfect way to bust a craving.Learn moreUse it as an indulgent snack or a protein dessert. Regardless, you’ll fall in love with licking raw cookie dough off a spoon all over again!Learn moreLearn moreMix all the … [Read more...]

15 Exercises To Strengthen Back Muscles Story15 Exercises To Strengthen Back MusclesLearn moreMore often than not, the back muscles are a group of muscles overlooked for more “mirror-based” muscles (like the chest and abs).Learn moreSome of the benefits of a strong back include:– Improve posture – Increase gym performance – Make daily tasks easier – Reduce back pain in both the … [Read more...]

30 Protein Powder RecipesProtein Powder Recipes10 minsDairy-FreeLearn moreGive your taste buds something to enjoy with these vegan protein powder recipes!Learn moreNot just limited to smoothies, I rounded up vegan protein powder recipes that include everything from breakfast to dessert!Learn moreFor breakfast, post-workout, or dessert! These protein donuts work for all of … [Read more...]

15+ Glute Exercises With Weights (Build Your Butt!) Story15+ Glute Exercises With Weights (Build Your Butt!)Learn moreIf you want the BEST results from your glute training, start doing dumbbell glute exercises (or barbell). Adding weight to your glutes is the best way to transform your butt.Learn moreHow To Use The Dumbbell ExercisesChoose a handful of exercises and begin … [Read more...]

How To Do A Wall Push Up StoryHow To Do A Wall Push UpLearn moreWall push ups focus the chest, arms, back, shoulders, and core. A wall push up is easier because gravity is removed.Learn moreBenefits Of Wall Push Ups– Learn proper form – Tweak your stance – Develop a mind-muscle connection – Build up the muscle you need to scale your push upsLearn moreBodyweight and gravity make … [Read more...]

Whole30 Breakfast CasseroleBreakfast Casserole3.5hrsWhole30Learn moreThe perfect brunch recipe! Made in a slow cooker to make Holiday mornings BETTER.Learn moreA delicious blend of crunchy bacon, savory eggs, and tangy salsaLearn moreLearn moreWhisk together the eggs, milk, salsa, and seasonings in a large bowl.Learn moreAdd in the potatoes, bacon, and leek.Learn morePour the … [Read more...]

Whipped Peppermint DIY Foot LotionDIY Whipped  Peppermint  Foot LotionLearn moreThis homemade whipped foot lotion uses magnesium flakes as well as peppermint essential oil to help nourish the feet.Learn moreWith minimal ingredients, this whipped DIY foot lotion is simple to make and an ideal gift!Learn moreWhy is this foot lotion great before bed?This lotion uses … [Read more...]

25+ Fat Burning At Home Workout Plans For Busy Moms Story25+ Fat Burning At Home Workout Plans For Busy MomsLearn moreWith over thirty fat-burning workout routines to choose from, you’ll always have a workout plan to achieve your goals.Learn moreHealthy Weight Loss 101Fat loss is a multifacet approach and it’s impossible to guarantee how much or how little you may lose in a … [Read more...]

Dairy & Gluten Free Collagen Powder Recipes StoryDairy & Gluten Free Collagen Powder RecipesLearn moreAnd with roughly 9 grams of protein per serving, it’s an easy addition to smoothies, baked goods, and oatmeal!Learn moreWhat Is Collagen Powder?Technically, collagen is a protein. It is mostly found in bones, skin, connective tissues, and meat.Learn moreBenefits Of … [Read more...]

3 Day Dumbbell Workout Plan Story3 Day Dumbbell Workout PlanLearn moreMake better use of your time and cut the traveling. These full-body dumbbell workouts are only thirty minutes long and will help improve strength and physique.Learn moreWhat Is A Dumbbell Workout Plan?A 3 day dumbbell workout plan is a fitness program you can do at home using only dumbbells. Having a plan is … [Read more...]

Sausage And Rice Skillet DinnerSausage, Pepper & Rice Skillet DinnerFitasamamabear.comdairy & gluten-freeLearn morePerks24gGreat for large familiesproteinLearn moreRead MoreStep 1Cook the oil and sausages. Drain. Add in the veggies.Learn moreStep 2Add the liquid ingredients and seasonings.Learn moreStep 3Bring to a boil.Learn moreStep 4Toss in the rice, cover and cook … [Read more...]

Easy Gluten-Free Protein PancakesHigh Protein Pancakes... no protein powder!dairy + gluten-freeLearn moreLooking to kickstart your day with both fuel and indulgence? These dairy-free protein pancakes are light, fluffy, and can be flavored any way you like themLearn moreREAD MOREWhip up a batch of these protein pancakes for SundAs a Certified Nutrition Coach,I make these … [Read more...]

Candy Cane Protein Baked OatsCandy Cane Baked Oats (no dairy!)Learn moreChewy, sweet, and festive these high protein baked oats are the perfect recipe for Christmas breakfast.Learn morePrep them ahead of time and pop in the oven to bake while you take your time enjoying the morning.Learn moreIngredients You’ll NeedOats Collagen powder Egg whites Honey Candy canes Peppermint … [Read more...]

5 Travel Workouts You Can Do AnywhereThe BEST Travel Workouts... to stay fit on the go!Learn moreDone in just 20 minutes each full body workout prioritizes maximum muscle groups to keep you fit... when you're not at home.Learn moreHow To Make Workouts Practical When Traveling 1. Keep them short. 2. Do them in the morning. 3. Skip the hotel gym. 4. Don't think you need fancy … [Read more...]

Gluten-Free Hazelnut Sugar CookiesCrispy  Gluten-Free Sugar CookiesLearn morePerfect for any occasion these sugar cookies come out thin, crispy perfection.Learn moreREAD MORELeave them traditionally sprinkled with sugar or decorate them with a simple, three-ingredient, dairy-free sugar cookie icing!Ingridients!Hazelnuts Oat flour Cane sugar Arrowroot … [Read more...]