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today's feast 4

Today’s Feast – Episode #4

Pizza Party! As awesome as IIFYM is, there’s a catch. Do not interpret this as a green light to fit as much “junk food” as possible into your diet. If you approach the IIFYM diet incorrectly, you will develop micronutrient deficiencies. Your number-one priority is to meet your nutritional needs! In today’s video, I successfully factored […]

abs & thighs HiiT

WW#11: Abs & Thighs HiiT

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! Today we are SCULPTING your abs and thighs! Equipment Required: Use TabataTimer.com for your timer Shock-absorbing surface, such as interlocking floor mats A Swiss Ball A Resistance Band A RumbleRoller Foam Roller A Kettlebell (I used a 35 pound […]

zoodles pasta

Zoodles

Oodles of Zoodles Zoodles = Zucchini Noodles. But look! I also made sweet potato noodles! I guess that makes them Swoodles. Zoodles and Swoodles slurp, taste and feel like real pasta noodles, except they are LOW CALORIE! Try it and you will become a believer! Recipe: 1. Prepare the Zucchini & Sweet Potato Noodles Wash […]

march 26

WW #11: Killer Shoulders HiiT

Do It Now! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! Shoulders: Your shoulders (deltoids) are made up of 3 heads: Anterior Head Located at the front of your shoulder It flexes your arm (raises your arm in front of you) and internally rotates your […]

zevia float 3

Ice Cream Float

Go Retro! I bet you haven’t had an ice cream float in eons! This is my new favourite recipe re-discovery! I’ll be making this all the time! Quick, Easy and FUN to make! Millions of flavour combinations (I provide 21 ideas at the end of this post)! Delicious & Very Filling! Only 90 calories! Recipe: […]

glute bridge

WW #10: Impressive Glutes HiiT

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! Recruiting the Glutes: Today we are focusing on single leg work. I selected exercises to help increase end range hip extension strength and single leg stability. If you are new to working out, then […]

BSN Syntha-6 Chocolate PB Shake

Chocolate Peanut Butter Shake

Watch This! You Know You Want This Chocolate & Peanut Butter Quick & Easy Creamy & Delicious Only 130 calories! Recipe: Place the following into a Magic Bullet or Blender: 1/2 scoop of BSN Syntha-6 Chocolate Peanut Butter 1 cup of unsweetened vanilla almond milk. I recommend SILK brand because it’s less calories. 1/4 cup of crushed ice […]

feb 2014

WW#9: Chest & Triceps Jump Rope HiiT

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! Set your timers for 30s Work, 10s Rest, 10 exercises, 3 rounds. The workout is 20 INTENSE minutes! Equipment Required: Use TabataTimer.com for your timer Shock-absorbing surface, such as interlocking floor mats A Swiss Ball A RumbleRoller Foam […]

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Quinoa Sweet Potato Patties

This Recipe is a Winner! Congratulations to Jodie Stephens-Quintero! She won my Recipe Contest! Her Prize: This recipe feature on my website PLUS a Bodybuilding.com “Be Awesome” tank top! Thank you to all the ladies who entered! Now we have tons of new mouth-watering recipes to add to our yummy repertoire! Thank you Brandi Bartmess […]

glutes

WW#8: Back & Butt Jump Rope HiiT

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! Equipment Required: Use TabataTimer.com for your timer Shock-absorbing surface, such as interlocking floor mats A Swiss Ball A Resistance Band A RumbleRoller Foam Roller Various Dumbbells (~10 to 25 pounds) A Sandbag A Dr. Sara Solomon Cross Speed Jump Rope by Buddy […]

chicken artichoke p28 flatbread

Chicken Artichoke Flat Bread

10-Minute Protein Flatbread! Walden Farms Garlic & Herb sauce combined with cooked chicken, artichokes, mushrooms, spinach and P28 High Protein Flat Bread makes this delicious meal so quick and easy! Flexible Dieting! I’ve been eating P28 bread products since August 2013 and nothing has happened to me. I fit it into my macros and I’m […]

workout 50

WW#7: Arms & Abs Jump Rope HiiT

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! Equipment Required: Use TabataTimer.com for your timer Shock-absorbing surface, such as interlocking floor mats A Bench or chair An ab wheel A RumbleRoller Foam Roller Various Dumbbells (~10 to 25 pounds) A Dr. Sara Solomon Cross Speed Jump Rope by […]

up day pancake

Alternate Day Pancakes

Attention Alternate Day Fasters! Pancakes every day! Huh? How? What? Keep reading! If you follow my approach to Alternate Day Fasting, that means you fast for 36 hours on alternating days. The good news is that you don’t have to eat zero calories during these 36 hours (which are referred to by Dr. Johnson as […]

lean vacation

Stay Lean While Indulging on Vacation

How to Stay Lean While Travelling or Indulging on Vacation: Many of us frequently travel for work, and the majority of us take at least one vacation a year. As wonderful as it is to explore new cities and restaurants, it can become quite challenging to stay fit and lean. Oftentimes, there is no time […]

BSN abs

WW#6: No Equipment Workout

DO IT NOW! WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it! NO Equipment Workout: Break a sweat and boost your metabolism without using a single piece of equipment! Thanks to conveniently quick HIIT workouts and gravity, you never have to miss a workout, even when […]

Cheesy Omlette

Cheesy Omelette (Dairy Free)

Dairyarrhea I understand that many of us cannot eat dairy without getting dairyarrhea. Yep, I relate. Here’s my dairy diary. Milk gives me milkarrhea. No problem: I can substitute with unsweetened almond milk Cheese is yummy, but if I eat it, I will be leaving “farting gifts” everywhere! No problem: I can substitute with: Daiya […]

tutorial faq

FAQs about Flexible Dieting

Today I answer YOUR FAQs! I offer suggestions on how to properly calculate macros and calories when flexible dieting in a real world setting. Watch the Video!