How To Stay Healthy & Fit Over Christmas12 Crucial Tips to stay Healthy during the HolidaysLearn moreNot sure how you'll stay healthy during the Holidays when there's so much temptation? Use these Holiday wellness tips to stay consistent to your goals and still enjoy the Christmas season.Learn moreIf you want to stay fit during the holiday season you're going to need to … [Read more...]

4 Steps To Do Push Ups As A BeginnerYellow StarYellow StarHow To MASTER Push Ups  in 4 Easy StepsShelby aka fitasamamabear, cscsYellow StarYellow StarNO MORE KNEE PUSH UPSLearning push ups from your knees won't transfer strength over to the real thing. Instead, follow these 4 steps and CRUSH your push up goals.Push Ups Are: A full body exercise. A great no-equipment … [Read more...]

Healthy Chocolate Desserts (dairy-free)Chocolate Desserts10 minsDairy-FreeLearn moreCut sugar and still indulge! These healthy chocolate dessert recipes are easy to make and even easier to eat.Learn moreMade with cacao powder and natural sweeteners these healthy chocolate recipes are an easy way to curb cravings without the guilt.Learn moreThese almond butter cups are a silky, … [Read more...]

Creamy Homemade Alfredo (dairy-free)Coconut Milk Alfredo10 minsLearn moreA creamy blend of canned coconut milk and seasonings to make the best dairy-free alfredo sauceLearn moreUse it on your  favorite gluten-free pasta, in a  casserole, or as  the base for a fun homemade pizza.Learn moreLearn moreCombine the coconut milk, almond milk, and seasonings in a small … [Read more...]

Non Dairy Chicken Potato CasseroleDairy FreeChicken Alfredo CasseroleLearn moreAn easy weeknight dinner that bakes together to create a creamy, savory, dinner, all in one dish!Learn moreThe solution to busy weeknights. The whole family will fall in love with this hearty, flavorful dish!Learn moreLearn moreLayer the bottom of a casserole dish with potatoes and veggies.Learn … [Read more...]

Easy No-Bake Snack RecipesAvocado  Shake1Super Easy No-Bake  Snack Ideasdairy & gluten-freeLearn moreNo baking and no fuss! These no-bake snack recipes are a combination of fuel and indulgence.No baking and no fuss! These no-bake snack recipes are a combination of fuel and indulgence.Learn moreSome of the healthy snacks are borderline on dessert which makes … [Read more...]

Dairy & Gluten-Free Breakfast IdeasAvocado  Shake1Dairy & Gluten-Free Breakfast IdeasBased on wholesome ingredients, these gluten-free breakfast recipes are both delicious and fueling!Based on wholesome ingredients, these gluten-free breakfast recipes are both delicious and fueling!These are just a few of my favorite breakfast ideas to fuel up and still enjoy … [Read more...]

Easy Dairy & Gluten-Free DessertsEASY Dairy & Gluten Free Dessertsmaximum indulgence with a healthy twist!Learn moreThese dairy-free dessert recipes use easy swaps like coconut milk, maple syrup, and honey to give them all the indulgence you love but with an allergy-friendly twist.Learn moreThe BreakdowPeanut Butter FudgeDeliciously simple to make an insanely creamy. … [Read more...]

Candy Cane Christmas Fudge (vegan)EASY Candy Cane Fudge (vegan)Learn moreSmooth, creamy, and no tempering required. This candy cane chocolate fudge is made with only four ingredients and topped with more crushed candy canes for a festive indulgence.Learn moreREAD MOREThere are only four ingredients in this Christmas fudge recipe which makes it allergy-friendly all around … [Read more...]

Dark Chocolate Pomegranate Bark (paleo)Dark Chocolate Pomegranate Bark (paleo)Learn moreMade from scratch, this dark chocolate pomegranate bark is deliciously refreshing burst!Learn moreREAD MOREReap the benefits of pomegranate arils and indulge a chocolate craving by whipping up some of this paleo bark!Ingridients!Cacao butter Coconut oil Pomegranate arils Mini chocolate … [Read more...]

4 Day Workout Routine For Women To Boost Strength Story4 Day Workout Routine For Women To Boost StrengthLearn moreStepping up your workout volume from four to five days per week can help you: – Build solid muscle – Lose stubborn weight – Get super strongLearn moreStrength Training & Cardio: Which Is Better For Fat Loss & ToningLearn moreThe truth is, strength training … [Read more...]

Double Chocolate Protein DonutsDouble Chocolate Protein Donuts (gluten-free)Learn moreStart enjoying snack time with these gluten-free donuts! These protein donuts are chewy, filling, and the perfect way to kickstart your day or fuel up post-workout.Learn moreREAD MOREWith 12 grams of protein per donut, this snack is one you’ll want to make over and over again.Ingridients!Learn … [Read more...]

10 Quad Dumbbell ExercisesDumbbell Exercises For GORGEOUS QUADSLearn moreAs one of the largest muscles, having strong quads will help you run, jump, and play better.. without pain or injury!Learn moreAnd though these home exercises target the quads, know that muscles work together not individually. Meaning, these dumbbell quad exercises will also target other leg muscles and … [Read more...]

Peanut Butter Protein Fudge (no dairy)Salted Peanut Butter Fudge (no dairy!)Learn moreSoft, salted, and the perfect protein dessert. This peanut butter protein fudge will be hard to put down.Learn moreREAD MOREA freezer fudge recipe that requires no tempering but makes the perfect midday treat. Dairy-free, paleo, and high-protein to give you some fuel at the same … [Read more...]

How To Do A Glute Bench BridgeGlute Bench Bridge: what it is & how to do itLearn moreAs a Certified Strength & Conditioning Coach, glutes are one of my favorite muscles to train because they just come with so many benefits!Learn moreBecause the glute muscles are so important, when they’re weak or underutilized, the low back and hamstrings take over their … [Read more...]

Energizing Matcha Smoothie (whole30)ENERGIZING Morning Smoothie (whole30!)Learn moreCreamy, refreshing, and packed with 58 grams of protein.Learn moreREAD MOREBoost your focus and get energized to rock your day with this healthy, green tea smoothie guaranteed to perk you up.Ingridients!Learn moreStep 1HOW TO MAKE ITCombine all ingredients in to a high-powered blender.Learn … [Read more...]

Female Upper Body WorkoutShelby, cscsA certified strength coach & expert when it comes to home workouts as a busy momNo need to spend hours in a gym to achieve results, this at-home workout uses only resistance bands to set your upper body on fire.This Workout:  – Is done in 20 minutes - Has only 5 exercises - Requires only a bandGrab The DetailsBlack Section … [Read more...]

Benefits Of A Dairy-Free DietMajor Benefits Of A DAIRY-FREE DIETLearn moreA dairy-free diet is exactly what it sounds like: a diet that includes no dairy. This means you’re eliminating milk, cheese, whey protein powder, etc.Learn moreSymptoms of a dairy intolerance can include: – Bloating – Cramping – Digestive stress/bathroom issues – Acne – Eczema, psoriasis – HeadachesLearn … [Read more...]

How To Get Fitness Results At HomeGet Fit in just 25 minutes 4x/weekLearn 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 moreBut … [Read more...]

Slow Cooker Chicken Pot Pie (Dairy & Gluten-Free)Slow Cooker Chicken Pot Pie (dairy & gluten-free!)Learn moreThick, creamy, comfort food made all in just one slow cooker. This dairy-free chicken pot pie has all the traditional pot pie flavors but with a healthy gluten-free twist.Learn moreREAD MOREPerfectly baked in a creamy sauce, this slow cooker pot pie will become a … [Read more...]