Peanut Butter Protein Balls

Peanut Butter Balls

These treats are filled with protein and good fats to fuel your day! They can be used post-workout, as a treat to replace your usual sugar addiction or an every day snack between meals.



1 C Oats

1/2 C Natural peanut butter or almond butter

1/3 C Honey (cut down to 1/4 if you like it less sweet)

1/4 C Chocolate chips

1/2 C Dried unsweetened coconut

2 Tbs. Chia seeds

1 tsp vanilla

*Note: Add 1/4 C ground flax and sunflower seeds if desired.


Remove 1/4 C of dried coconut from recipe and set aside. Add all ingredients into a bowl and mix.  Roll mixture into small balls and then roll each individual ball in the extra coconut that was set aside. Sprinkle any remaining coconut on top of the balls when finished. Place in the fridge until ready to eat.

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At Home Dumbbell Workout

At Home Dumbbell Workout

Looking for a good quick workout at home or in the gym? Go through all of these exercises 3-5 times with little to no rest. Lets work that body in the new year!

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  • V-hold press x12: Balance on your tailbone with arms over head placing your hands next to ears and legs straight in front making a “V” shape with your body. keep your shoulders back and your neck tucked in. Press weights above head and lower back to starting position. You can place heels on floor if this is to difficult.
  • 1 leg arm circles x6 each leg: Balance on one leg with weights straight above head. Keep arms straight and move in the direction away from your ears making a giant circle with arms. lower arms until they touch. As you move your arms, begin to bend at the hips and reach down for your toes. As the weights come together at the bottom you should be reaching for the ground on one leg. Lift hips and arms in a giant circular motion back to starting position.
  • Raised arm curl rotation x12 each: Flex Glutes throughout the entire movement. Start with arms straight out in  “T” shape. Begin to bend at the elbow and curl the weight in continuing to keep your elbows high. return to starting position and continue until 12 reps are complete. Next bring arms straight in front of the body with elbows raised. Curl the weights by bending the elbows and continuing to keep elbows up high. Continue for 12 reps.
  • Side plank rows x12 each: Begin in side plank position up on hand or elbow (you choose). Lift your hips as high as they can go an hold. Grab your weight with the free hand and hold it near your body in the front. Lift the elbow to the sky continuing to keep the dumbbell close to your chest. Lower and repeat movement.
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Greek Quinoa Salad

Greek Quinoa Salad

After Visiting my new FAVORITE restaurant called Freshii (all of you salmon creek people we have one next to Fred Meyers now!!!)  I was inspired to create a greek quinoa salad! This last year I have taken on a new love from both Quinoa and Greek salads so why not mix them for the best of both worlds?

If your making it for an event I defiantly recommend making a double/triple batch

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1 cup quinoa

2 cups water

1 small cucumber chopped

1/2 box cherry tomatoes cut in half

1/3 red onion cut in thin slices

Greek olives

fetta cheese

handful of lettuce chopped into medium pieces

1/4 Cup olive oil

4 drops tapatio

black pepper and basil to sprinkle on top

Directions: Rinse quinoa and then add water and quinoa to a sauce pan and cover. Let water start to boil then turn heat down to medium-Low and cook for 10-15 minutes or until water if fully soaked up. While Quinoa is cooking, chop red onions and place them in a bowl of water, dry them before adding to the salad. Place qunioa in a bowl and add cucumbers, tomatoes, red onion, olive, lettuce, feta (you decided how much to your liking), and sprinkle basil and black pepper on top. In a small bowl mix together olive oil and tapatio (add more or less tapatio depending on how spicy you like it). Add black pepper to dressing and then poor over quinoa.

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Avoid weight gain this holiday season!

Avoid Weight Gain This Holiday Season!

By: Allysa Holt

Hello friends!!

What is your favorite Thanksgiving food? Mine has always been pumpkin pie. As the years have come and gone I am now feeling the effects on my body of, Shall we say, OVERINDULGING? I come to you on this Monday of thanksgiving week with some tips to help keep your “post Thanksgiving” mind at ease. We all know how hard it is to stay on track this week (even though the big day isn’t for 4 days!). Thanksgiving week is full of family, fun, and best of all DELICIOUS TREATS! Lets work together to have our most “controlled” thanksgiving yet! And you don’t even have to avoid the foods you love!

Tips 1: Allow yourself to indulge without feeling Guilty!

This seems to be a hard one for most. If you’re like me you beat yourself up when you cheat and start to feel guilty for what you eat. I am here to say STOP IT! It’s ok to enjoy what you eat! In fact if you’re living a balanced healthy life style you absolutely should be able to have something sweet or salty and fully take in the experience!

Tip 2: Plan when you will cheat and what you will cheat with

I’m not saying spend all week eating cookies, pies and drinking wine! If you know you want a piece of pie and a glass of wine after dinner on Thursday plan to skip the extra treats and dig into what you really are looking forward to!

Tip 3: Hop back on the bandwagon right after you indulge

Many times our minds trick us into thinking, “Oh well, I cheated today (Thursday) and my week is off to a bad start, ill start a diet next week.” Don’t let your mind control you! Wake up on Friday morning and get right back to a healthy nutrient dense meal! The pounds pack on when we continually make the wrong choices. TRUST ME your body will thank you and you will avoid that sugar hangover!

Tip 4: Control your portions

If you like to have a taste of everything on the holidays just take a small amount of each and then go back for more of what you really want. If you love pumpkin pie have 1 piece now and maybe 1 piece the next day DONT eat the entire Pie. If you love wine have a glass or two not a bottle or two. Enjoy the flavor of a small amount instead of eating a large amount so quickly you can’t even taste it.

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Full Body Pyramid workout

Full Body Pyramid Workout

This workout will get you results in a simple way!


Every exercise is the given amount on EACH side, if you want more burn at the end do another round where you cycle back up through the exercises. Complete 15 reps of each exercise before moving on to 12,9,6,3.


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Skater Lunge

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Down Dog leg lift

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Row Your Boat

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Plank Shoulder Taps

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Healthy light coffee creamer

Its that time of year again! The cold days make me want to have a hot beverage in hand at all time! I love tea but sometimes I like to treat myself and have a little cup of warm coffee. So many of the creamers out have tons of added ingredients that are full of fake additives. I want to share with you a little mixture I made myself. And I am totally OBSESSED with the brand of almond milk I used in this recipe, it is so stinkin’ good.

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This almond milk tastes so good that I will drink it out of a glass (I NEVER do this). I highly recommend trying it, I found it at both Chucks and Fred Meyers.

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If you enjoy coffee with just a slight cream flavor you will enjoy this.


1/2 C almond milk

1/4 tsp. vanilla extract

1/8 tsp. Stevia

sprinkle of cinnamon on top

Mix all ingredients and then add to coffee. You can feel guilt free adding this sweetened almond milk into your coffee!

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20 minute NO EQUIPTMENT workout

20 minute AMRAP (as many rounds as possible)

For this workout you will set a timer for 20 minutes and cycle through the list of exercises until time runs out. You will 1)burn lots of calories during and after your workout 2) get your workout done fast and 3)sweat!

Pushup burpee with knee tuck x5

V-leg lifts x10 each leg

Boxer squats x20

Side plank with lower leg lift x10 each

butterfly crunch alternate sides x20

Burpee pushup with knee tuck:

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V-leg lifts and lower:

pike leg lift down pike leg lift side

Boxer squat:

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Side plank with lower leg lift:

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Butterfly crunch alternating sides:

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