Post Workout Musts | Post Workout Meal

Post Workout Musts!

If you are serious about your fitness, then you do need to help your body after a workout. You have a short window during your post workout to help your body.  If your not that serious, then don’t worry about it. Your body will eventually recover and get what it needs, assuming you eat a healthy diet.

But if you are like me, you are serious and you want to up your game and help your body then there are 3 things you need to have after you’ve pushed yourself in your workout.

1. Protein. Your body ramps up protein synthesis after a workout so by giving it protein you are helping your body. Proteins from meats and dairy are good. You want low fat protein so it’s slows down the absorption. And a good quality whey protein powder is usually the go to for post workout.

2. Carbs. When you exercise, you tap your blood sugar as well as backup carb stores in your liver and muscles. You need refill them just like gas in a car. So to refuel we need to consume healthy carbs post workout.

3. Water. You sweat when you exercise. Sometimes it evaporates too fast for you to notice it, but you are sweating. You need to replenish this fluid in your body. Remember our bodies are about 50 – 60% water and water plays a big role in many of our bodily functions. So grab a tall one or better yet sip it before, during and post workout.

My life is super busy and I don’t like to spend a lot of time in the kitchen. I also like easy! So I take the guess work out of what to have post workout. I just go with my fav post workout shake. The one I drink also has a little something extra to help with sore muscles. And I definitely need today!

If you want more info I my fav post workout shake, comment below or send me an email to

The Secret to Getting Your Abs to Show

Get Your Abs to Show

Yes we all secretly want to see those AB MUSCLES. At least a few lines!

I have to tell you it’s not about doing a bunch of crunches or ab exercises. Nope, you actually work your abs quite a bit with just regular exercising.

The SECRET is BODY FAT. As a rule of thumb you will see those sexy abs when your body fat is around 15 – 17% for women and 10 – 12% for men.

Now you ask how do I get my body fat down. There are 5 components that I live by to drop body fat.

1. Strength Train to build muscle. The more muscle you have the more fat your body will burn. Thus less body fat!

2. High Intensity Exercise. Yes high intensity is hard for us but it’s a quick way to spike your heart rate, burn more calories and thus burn more fat off your body.

3. Calorie Deficit. You need to take in fewer calories than you are burning to lose the fat off your body. If you need help calculating a healthy calorie level for yourself, let me know in the comments below and I can help you.

4. Right Foods — Macros. You need to eat the right foods in the right combinations to optimize fat loss off your body. A lot of people track their Macros (carbs, protein, healthy fats) to help them with this.

5. Time & Consistency. It will take time and hard work to drop the body fat and to see those abs. But if you are willing to work at it you will be rewarded!

Comment below which one of these 5 components are the most challenging for you.

Carrot and Spiced Chickpea Salad

Carrot and Spiced Chickpea Salad


Loaded with flavor and bursting with color – this chickpea salad might seem complex but it’s actually easy to make! The combination of spices, plus a little tahini, lemon, garlic, and honey create a taste that will excite your tastebuds. It’s stellar as a side or main dish, and will be a hit at any potluck party or picnic.

Total Time: 45 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 6 servings

1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed, dried
4 tsp. olive oil, divided use
¼ tsp. ground cumin
1 dash ground cinnamon
¼ tsp. cayenne pepper, divided use
Nonstick cooking spray
¼ cup fresh lemon juice
¼ cup tahini
1 clove garlic
1 tsp. raw honey
½ tsp. sea salt (or Himalayan salt), divided use
2 Tbsp. + 1 cup finely chopped fresh parsley, divided use
3 cups shredded carrots (approximately 3 to 4 medium carrots)
½ medium red onion, chopped
½ cup raisins
Ground black pepper (to taste; optional)

1. Preheat oven to 425° F.
2. Combine chickpeas, 1 tsp. oil, cumin, cinnamon, and 1 dash cayenne pepper in a small bowl; mix well. Place on baking sheet that is lightly coated with spray.
3. Bake, shaking baking sheet two to three times during baking, for 12 to 18 minutes, or until lightly browned and crisp. Cool.
4. Place remaining 3 tsp. oil, lemon juice, tahini, garlic, honey, ¼ tsp. salt, 2 Tbsp. parsley, and remaining 1 dash of cayenne pepper in blender; cover. Blend until smooth. Set aside.
5. Combine carrots, onion, raisins, remaining 1 cup parsley, and dressing in a large serving bowl; toss gently to blend. Season with remaining ¼ tsp. salt and pepper (if desired). Mix well.
6. Divide evenly between six serving plates. Top with chickpeas. Serve immediately

21 Day Fix Container Count:  2 Green, 1 Yellow, 1/2 Blue/Orange

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Super Simple Sweet Potato Pancakes

Sweet Potato PancakesSweet Potato Pancakes – Gluten free and Dairy free

Prep time:  
Cook time:  
Total time:  
Makes 12 small sweet potato pancakes
These naturally sweet potato cakes are an amazing low-carb, grain-free pancake alternative!
  • ½ cup mashed sweet potato (the flesh from 1 medium-small cooked sweet potato)
  • 2 eggs
  • oil or butter for cooking spray or coconut oil for skillet
  • ¾ teaspoon ground cinnamon
  • pinch of ground ginger
  • pinch of allspice
  • pinch of salt
  1. Whisk together the sweet potato and eggs until well-combined.  Add seasoning and stir.
  2. Heat oil or butter over medium-low heat in a skillet or griddle.
  3. Pour the sweet potato mixture onto skillet or griddle.
  4. Cook pancakes on each side until golden grown.
  5. Optional topping ideas: berries, nut butter, or maple syrup.

Enjoy your sweet potato pancakes!!!

Homemade Peanut Butter Dog Treats

 Peanut Butter Dog Treats

Homemade Peanut Butter Dog Treats

The easiest homemade dog treats ever – simply mix, roll and cut. Easy and so much healthier than store-bought!  I made these dog treats for Rexie last week and he loved them!!!  Even my kids took a bit to test them out 🙂


  • 2/3 cup pumpkin puree
  • 1/4 cup all natural peanut butter
  • 2 large eggs
  • 3 cups whole wheat flour, or more, as needed


  • Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or a silicone baking mat; set aside.
  • In the bowl of an electric mixer fitted with the paddle attachment, beat pumpkin puree, peanut butter and eggs on medium-high until well combined, about 1-2 minutes. Gradually add 2 1/2 cups flour at low speed, beating just until incorporated. Add an additional 1/4 cup flour at a time just until the dough is no longer sticky.
  • Working on a lightly floured surface, knead the dough 3-4 times until it comes together. Using a rolling pin, roll the dough to 1/4-inch thickness. Using cookie cutters, cut out desired shapes and place onto the prepared baking sheet.
  • Place into oven and bake until the edges are golden brown, about 25 minutes.
  • Let cool completely.

Give the yummy dog treats to your doggie and he/she will love you even more!  Be careful to not let your doggie eat the yummy dog treats all in one sitting!