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Boot Camp

Hey gang! We have officially wrapped our first Squad Goals meeting. I hope you all had a wonderful time getting together outside of class on a weeknight! I want to expand on the new squad goals meetings by diving in to how important it is to be a part of this group to keep you accountable to the goals you have set individually and as a group. You’ve set your goals…now what? What do you plan to do differently to ensure that you actually reach your goals? For most, change in your

Ever tried Coconut Aminos? This is the soy-free healthy equivalent to soy sauce, and in my opinion, even tastier! With 60% less sodium than soy sauce, this gmo-free, aged organic coconut tree sap is a great additive to many types of food including fish (especially tilapia), any sautéed vegetables (especially broccoli + minced garlic for a real asian cuisine), rice or rice noodles, chicken, and whatever else you can come up with. :) You should find this delicious condiment at your local Whole Foods or online (Amazon or Thrive Market). Here is one of my favorite recipes

The holidays are behind us, the celebrations have died down and now the new years resolutions are in full swing. Most of us like to set health and fitness goals so that we can begin the prep for the much awaited beach, bikini, and boat season. Summer days are on the way and so is that six pack. Am I right? Whether you want to lose weight for confidence reasons or because you want to improve your overall health; weight loss is a long journey and the weight loss part is

You know they will be in The Open this year, and if you haven't prepared for them, you're going to get exposed! That's right, I'm talking about muscle-ups and it's time to be honest with yourself. Do you have just one? Can you cycle your repetitions? Can you perform them under fatigue? In years past, the panic has been all about the rings. But last year, we were all thrown a surprise and bar muscle-ups were introduced into the competition. The truth of the matter is, no one really knows (except for Dave Castro)

Serves: 16 Hands-on time: 20 minutes Total time: 1 hour, 10 minutes (plus overnight chilling time) INGREDIENTS: 1 cup whole-wheat flour 1/2 cup unsweetened cocoa powder (or sweetened if that's the way you roll) 1 tbsp cinnamon, ground 1 tsp baking powder 1/4 tsp sea salt 1 cup cooked sweet potato 1/2 cup honey 1/4 cup olive oil 1 tsp pure vanilla extract 6 egg whites Olive oil cooking spray ICING 1/2 cup low-fat plain cream cheese 3 tbsp honey 1 tbsp unsweetened cocoa powder 1/2 tsp cinnamon, ground 1 tbsp water (optional) INSTRUCTIONS: Preheat oven to 350°F. Prepare brownies: Combine flour,

Did you know that in some studies researchers found SUGAR to be more addictive than COCAINE! (Yeah, let that sink in for a moment) This is part in thanks to a feel-good chemical in which our brain produces, DOPAMINE. When you eat something sugary whether it’s a cupcake, a candy bar, or even a wholesome piece of fruit (like mango), your brain releases pleasure-giving dopamine response.  For most, this satisfies the craving. But for many, there is a compulsive desire to repeat that pleasure or “high” when it’s too strong to resist.  As you eat more sweets to get