Healthy Baked Apples (Gluten-Free & Vegan)Easy, Healthy Baked Apples (dairy-free & vegan)Learn moreWith mouthwatering cinnamon flavor, these healthy, vegan baked apples are stuffed with a sweet oatmeal filling.Learn moreREAD MOREUse them for an indulgent brunch or fall-inspired dessert. Plus, they can be made ahead of time so they're perfect for overnight guests!As a … [Read more...]

The Best Glute Isolation ExercisesThe Best Glute Isolation ExercisesLearn moreREAD MOREIn my ten years of being a strength coach and coaching clients, almost everyone I’ve encountered wants a better butt!Most people want to build muscle in their lower gluteal muscles and change the all-around shape of their butt. As a coach, I want more than that (I want you to have STRONG … [Read more...]

Candied Brussels Sprouts (Maple Roasted, No Bacon) - Gluten-Free & VeganCandied Brussels Sprouts (Maple Roasted, No Bacon) - Gluten-Free & VeganLearn moreThe maple Brussel sprouts contain only 5 ingredients, are simple to make, and come out indulgent, slightly crispy, and far more like candy than a cruciferous vegetable. The perfect addition to your dinner table.Learn … [Read more...]

High Protein Yogurt Pancakes (Gluten-free, Grain-free Keto, Paleo)High Protein Yogurt Pancakes (Gluten-free, Grain-free Keto, Paleo)Learn moreComing in at nine grams of protein per pancake, yogurt pancakes are a delicious way to take in some fuel in the morning. Plus, they're an easy make-ahead breakfast which makes them a staple for any mom.Learn moreREAD MOREThese fluffy … [Read more...]

9 Refreshing, Healthy Pregnancy Mocktails (Easy, Low Sugar, For Summer)9 Refreshing, Healthy Pregnancy Mocktails (Easy, Low Sugar, For Summer)Learn moreNot only are they refreshing but they’re energizing too! These easy mocktails are simple to make, cool, and loaded with flavor. They’re one of the best ways to stay cool during a summer pregnancy.Learn moreREAD MOREStaying cool … [Read more...]

Safe Ab Exercises For All TrimestersThe Best Ab Exercises  For PregnancyLearn moreAnd keeping a strong core during your pregnancy will help reduce back pain, hold your kiddos a bit easier, and recover better postpartum.Learn moreREAD MOREThese pregnancy ab exercises are safe in all trimesters and are a great way to strengthen your core muscles in a low-impact, … [Read more...]

Easy Dairy & Gluten-Free Snack RecipesSIMPLE Dairy & Gluten Free Snacks... ... to keep you full!Super easy so make (little or no baking!) Kid-approved Fueling and loaded with whole-foods  Great on the go.The best recipes to curb hanger and keep your fueled!The BreakdowSweetened with bananas and dried fruit these muffins are packed with goodness and hidden … [Read more...]

Spicy Turkey Meatballs Spicy MeatballsWhole  30Learn moreBaked in the oven to juicy perfection these meatballs make the perfect weeknight meal!Learn moreINGREDIENTSJalapeno Carrot Ground Turkey Seasoning Tapioca FlourLearn more01READ MORESTEPAdd in the seasonings and finely chopped vegetables.02READ MOREAdd in the ground turkey, tapioca starch and mix well.STEP03READ … [Read more...]

Homemade Honey Cough DropsHoney Lemon COUGH DROPSLearn more9g of protein, soft, chewy, and they taste as if you’re licking the batter from the spoon.Learn moreREAD MOREMade with only four ingredients, these honey lemon homemade cough drops are a natural sore throat remedy.Honey helps coat your throat to prevent the scratchy cough feeling and lemon helps prevent and eliminate … [Read more...]

Chocolate Protein Peanut Butter CupsProtein Peanut Butter CupsChocolateLearn moreWith 9 grams of protein per peanut butter cup, you can indulge in your favorite dessert without any guilt.Learn moreINGREDIENTSLearn more01READ MORESTEPIn a bowl mix together the peanut butter, protein powder, vanilla extract, and milk until smooth.02READ MOREIn a small pot over low heat, add the … [Read more...]

Delicious Gluten-Free Snack IdeasRecipe InspirationAvocado  Shake1Gluten-Free Snack IdeasNew to a gluten-free diet?Having a food allergy can throw a wrench into the snack department. However, it is possible to eliminate gluten and still enjoy what you eatThese are just a few of my favorite snacks to fuel up and still enjoy food!“1Chocolate Peanut Butter CupsAll the … [Read more...]

Almond Flour Vs. Almond MealBoth almond flour and almond meal are popular choices for paleo, gluten-free, and keto recipes. However, each one is different.The BreakdowAlmond flour is made when the raw almonds are blanched, have their skin removed, and then ground into a very fine powder.Almond meal is another word for ground almonds, as-is. Meaning, homemade almond meal is made … [Read more...]

Reducing Postpartum Back PainWritten by Fitasamamabear, CSCSReducingPostpartumBack PainShelby, cscsA certified strength coach & expert when it comes to home workouts as a busy momThanks to hormonal and postural changes during pregnancy plus caring for a newborn, postpartum back pain is common.Common Causes – Carrying extra weight – Postural shifts from pregnancy – … [Read more...]

Spicy Kimchi Deviled EggsKimchi Deviled EggsFitasamamabear.comwhole30 approvedPerks7129ingredientskcalsStep 1Prep your eggs by removing the yolk and slicing in half.Step 2Measure out the ingredients and mash the egg yolks.Step 3Add the ingredients. Mix to combine and portion back into the egg white.Grab all the details and print this recipe now!fitasamamabear.comGrab It Now … [Read more...]

Dairy-Free Chicken CasseroleChicken CasseroleDairy-FreeDairy & Gluten-FreeMake AheadAlfredo BaseAn easy, savory weeknight dinner topped with crispy bacon!01Add the potatoes and chopped broccoli to a casserole dish.READ MORE02Pour on the dairy-free alfredo sauce.READ MORE03Top it with green onions and crispy bacon.READ MORE04Bake in the oven and let cool for five minutes … [Read more...]

Easy Weeknight DinnersEASY Weeknight Dinner RecipesKeep dinnertime simple by rounding up the EASIEST recipes!These recipes are HEALTHY, and whip up quickly to give you a nourishing dinner.. in a little amount of time.The BreakdowSlow Cooker Alfredo Made all in one pot so you have less clean up too!READ MORESheet Pan Fajitas Made in just 20 minutes and easy to customize!READ … [Read more...]

Gluten-Free Thumbprint CookiesThumbprint CookiesPB & JamDairy & Gluten-FreeSuper EasyFlourlessMade with natural peanut butter and sweetened with maple syrup and jam.READ MOREThe perfect indulgence without the guilt! Plus... 8g of protein!READ MOREMORE Easy Recipes You'll Love … [Read more...]

Superfood Balls For ENERGYSpirulina Superfood  BallsKick a midday slump and boost your immune system all in one recipe.Sweetened naturally with dates and with collagen powder for an added protein boost.The BreakdowThey whip up in about 10 minutes and are great to pop in your mouth.Dairy free Gluten free Nut free Paleo Whole30 approvedREAD MOREREAD MOREGrab the entire … [Read more...]

Vanilla Protein DonutsDonutsHIGH PROTEINDairy & Gluten-Free12g ProteinThe BEST SnackThese donuts come out CAKE like and are an easy way to boost intake.01Mix together the dry ingredients so that there are no clumps.READ MORE02Add in the wet ingredients and sprinkles and mix until combined.READ MORE03Portion into a greased donut pan.READ MORE04Top with more sprinkles and … [Read more...]

Superfoods For SmoothiesThe BEST Superfoods for Smoothies!These healthy superfood powders are loaded with nutrients to boost your gut health and immune system.Enjoy smoothie superfoods in their natural form when possible.The BreakdowCacao powder... chocolate in its purest form!Turmeric has a spicy flavor but is great to reduce inflammation!Chlorella and spirulina come from … [Read more...]