Dumbbells Only- At Home Workout

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When you have dumbbells only and still need to get results from your workout, print this list of dumbbell only exercises! When my gym closed down exactly one week ago, I was devastated! I’m 12 weeks away from a bodybuilding show, and I had really started to see some muscle gains. The weights I was lifting were getting progressively heavier and my time in the gym felt very productive. But mostly, I was so very consistent. I never missed a day. Until…. the gym closed. My first workout at home was depressing. I didn’t think I’d ever be able to […]

9 Free Printable Nutrition Coloring Pages for Kids

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These nutrition coloring pages are free to print and fun for kids to learn more about nutrition, while having fun! Coloring is not only fun for kids, but can also teach them valuable things like good nutrition! The following are free nutrition printables for coloring pages I found that I know the kids are going to love. These took awhile to find cause if you’ve searched for free coloring pages on the internet before, you come across a lot of spammy sites. These are pages that are ACTUALLY printable, and won’t take you through some crazy obstacles to print them! […]

Easy Homemade Cauliflower Gnocchi Recipe

I had no idea how simple and easy it would be to make cauliflower gnocchi from scratch! This is such a YUMMY way to eat a balanced plate! If you’ve ever purchased the cauliflower gnocchi from Trader Joe’s, I can promise you, this is basically the exact same thing. There really is only 4 ingredients to this. Riced cauliflower, flour, salt, and olive oil. So, I set out to recreate it on my own. I started with cauliflower that was pre-riced. Meaning, it had already been chopped up into the tiniest of pieces, and I didn’t have to do it […]

Guilt-free, Healthy Low Calorie Snacks

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Low calorie snack ideas that will help you stick to weight loss! While in an ideal environment, simply avoiding snacking is one of the easiest and best way to lose weight. I will always stand by this strategy. But these are different times! Home isolation and social distancing has made snacking incredibly difficult to avoid in everyone’s home right now. It’s in fact, people are relating to this so much that the funniest ‘eating all the food in your house’ memes are coming out and they’ve got me literally laughing out loud. (like this one…) So,I wanted to make this […]

Top 12 Family Favorite Cauliflower Recipes

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If you have fresh or frozen cauliflower, try cooking it up a new way by choosing from these top 12 family favorite cauliflower recipes! From cheesy dishes to savory bites, you’ll never think of cauliflower the same. Why make cauliflower recipes? When it comes to vegetables, variety is key!  The USDA recommends for optimal health that we eat a variety of vegetables from all of the subgroup – meaning green, red, orange, purple, yellow, and even white! When your goal is to make half your plate fruits and vegetables, you’ve got to get creative! Different vegetables contain different nutrients. Preparing […]

Nutrition Basics with PDF

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Nutrition isn’t complicated. However, the information overload we see online often makes nutrition feel overwhelming, confusing, and contradictory. But true nutrition basics aren’t controversial. Eat a variety of whole foods, focusing on fruits and veggies, and avoid overeating. My community presentations usually touch on these nutrition basics. Sending a handout or PDF home helps to reinforce the information. When you focus on scientific nutrition basics, and avoid controversial nuances, people feel empowered to make change that is long term. You’ll have a better chance at good health by eating your fruits and veggies, than if you spent time worrying about […]

Cheesy Healthy Meatball Recipe {without breadcrumbs}

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If you need more protein in your diet, this cheesy, healthy meatball recipe will not have you feeling deprived. Plenty of cheese, a little carbs with some cooked rice inside, and lean ground beef can make the most delicious and simple meatballs. I decided to make some meatballs for dinner. I’m in the thick of body building training (bikini prep) and honestly, just trying to get really creative with my protein, since it’s my least favorite food group! I do like ground beef with rice, but I wanted to add some cheese and make it a meal my whole family […]

LDS YW Activity Idea for Nutrition

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I was asked to come to a young women’s group on Tuesday night to share a mini lesson for their activity about nutrition. This is one of my favorite things to do! I’ve done this for Cub Scouts, Enrichment, and Activity days. But my favorite group to teach will always be the Young women. And to be perfectly transparent, the cub scouts were the worst. The last time I went to teach, they fake snored during the whole thing! Haha. I guess I’m not meant to work with 10 year old boys! So, to keep the evening simple, and to […]

25 High Protein Foods I Eat the Most

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A lot of people have been asking me lately about how to get more protein in their diet. While I’m a huge fan of balance in eating from all the food groups, protein is right up there next to veggies as the food groups that people struggle with ideas for. Fruit and grains are a cinch to eat enough of, but protein and vegetables take planning and attention! I do like to keep a list of high protein foods to share with people because it can be as simple as selecting something from the list for each meal. Here are […]

Chocoholic Run St. George, UT

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I’ve decided in retirement, all I want to do is travel to run races! I think it’s so fun to go to a new city, stay in a hotel, and run a local race. Which is exactly what I did this weekend, and had a blast! I signed up for the Chocoholic Frolic in St. George Utah because it’s the middle of winter, and going south where it’s a few degrees warmer sounded like a great idea. Also, because they were offering a 10K, which doesn’t happen too often in racing. It all 5K’s and half marathons around here. And […]

14 Days to a Healthy Valentine’s Day


You can enjoy the Valentine’s season, and still move towards your health goals. These 14 days of ideas will keep you on track and you won’t feel deprived at all! DAY 1: Dipped Strawberries! Day 2: Kodiak Pancakes. Use mashed berries instead of jam and save 50 calories. Do that every day for a year and save 18,250!!That’s 5 lbs my friends!This breakfast is 1/2 cup Kodiak cake pancake mix with mashed raspberries. Soooooo yummy! Day 3: Practice Valentine candy portion control Head over to this post to see what 100 calories of your favorite Valentines’ candy looks like! Day […]

1200 Calorie Diet Meals


A 1200 calorie diet may not be easy to stick to. But, when you are short and have a low resting metabolic rate, 1200 calories may be the only way to keep your weight in maintenance. I was listening to a podcast this morning from a The Bodybuilding Dietitans Podcast, who gets asked how she can stick with her diet when she is in a calorie deficit. I expected her to say she adds volume with veggies or low calorie foods, or she fills up on diet soda, but she said something SO MUCH BETTER! My paraphrase of what she […]