Ingredients: Spaghetti Squash (I cooked 2 for 4 servings) Seasoning: Pepper, Salt, Oregano, Parsley, Paprika Stuffing: Onions, Peppers, Garlic, Spinach, Ground Beef, Spaghetti Sauce, Cheese (parmesean) 2-4 Tbsp Extra Virgin Olive Oil (feel free to switch up your seasonings and “stuffing” options!) Timing: Prep: 30 minutes Cook:…
Ingredients: Butternut Squash (2 medium size) Onion (1 medium size) Seasoning: Garlic (1 tablespoon minced/diced), Sage (15-20 leaves), Salt (1-2 teaspoons), Pepper (1 teaspoon) Low Sodium Vegetable Broth (4 cups/ 1 carton) Extra Virgin Olive Oil (2 tablespoons) Timing: Prep: 30-40 minutes Cook: 6 hours Total Time:…
If you liked my Stuffed Acorn Squash recipe, then you’ll love this! Next time you find yourself with a interesting mix of leftovers, try combining it all and stuffing it into peppers! Quick, Easy and Delicious! In the video below I combined left over Chicken…
Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip. With your feet and…
Ready for some fall/winter comfort food that wont throw you off track??? Press Play! Ingredients: Acorn Squash (I cooked 6 for 12 servings) Seasoning: Pepper, Salt, Oregano, Parsley, Paprika Stuffing: Onions, Tomatoes, Zucchini, Rice, Chicken, Cheese (gruyere) 2-4 Tbsp Extra Virgin Olive Oil (feel free…
The main complaint I hear when it comes to meal prepping is that I just don’t have enough time! Well I have an option that is a tasty time saver! Get your protein prepared, cooked and delivered to your door for a fraction of the…
Hey Goal Diggers! So, the other day I was given a few mini sweet peppers from my co worker’s garden. I decided to incorporate them into a sweet potato hash! I decided I couldn’t just eat potatoes alone so I made some chicken and Brussels…
Hi Goal Diggers! Guess what?! I competed in the pro qualifier show NPC Universe on June 29th and received first place in the open figure division. Which means I am now an IFBB Pro Figure competitor!!!! >>insert screams<< Below is the video interview I did…
Details: Prep Time: 1 minute Cook Time 5 minutes Servings 2-3 Need: Bok choy (video shows 3 bunches of chopped baby bok choy) 1/4 cup Chopped Onions 1/4 cup Garlic (Minced, Chopped or in Paste form) 1 tbsp Olive Oil Let’s Cook! Heat Olive Oil Add chopped onions…
Details: Prep Time 10 – 15 minutes Cook Time 1 hour Servings 3 – 6 What You Need: Sweet Potatoes – 3 or 4 Tempeh – 1 package cubed Yellow Onion – 1/2 chopped Mixed Veggies (Zucchini, Asparagus, Peppers, etc) – 2 cups chopped Scallions – 1/4 cup for garnish Olive…
Hey Goal Diggers! Anyone who has ever started a diet or had a resolution to work out and lose weight or gain muscle has probably thought to themselves at one point or another this is too difficult, I can’t do this or this isn’t working….
Hey Goal Diggers! I have often been asked for advice, tips, tricks and general information for people interested in competing in bodybuilding competitions but not sure where to start. I enjoy helping and sharing knowledge so I usually end up typing out a long response,…
Here is a quick and simple but super yummy idea for lunch or dinner! What You’ll Need: Several Zucchini Pre-Cooked Chicken (I used leftover rotisserie chicken) Red Peppers Green Peppers Onions Tomatoes Fresh Mozzarella 2-3 TB Coconut Oil or Olive Oil What to Do: Cut…
Looking for a low carb, low calorie, sweet treat?? Here you go! Need: 3 Gelatin Packs (Unflavored) 1 Scoop BCAA 1/2 Cup Room Temperature Water Gummy Molds Process: Mix Scoop of BCAAs with 1/2 cup of water. Add 3 packs of gelatin and mix…
Hey Goal Diggers! I have the privilege of being a featured coach for the I Run My Body 365 Challenge!! My goal is to help motivate you to do something healthy everyday! During the week of May 1st through May 7th I will be sharing…
I am so happy to share my feature in this spring’s Muscles & Fitness HERS magazine! On stands now! Makeup: Jarel Arin – http://www.jlmakeupartistry.com/ Photography: JaQuayan (Roller Skate Photo) – http://www.jaquayan.com/ Chris Hayden (Competition Photo) – http://www.chrishaydenphoto.com/ Link to Online Article: “Setting goals is the first step…
What are compound exercises? The short answer: Compound exercises are movements that involve multiple muscles and joints. Regardless of your primary fitness goal (weight loss, muscle gain, performance etc), compound exercises should make up the majority of your workout. Isolation exercises (exercises that involve only…
I have often been asked for my opinion on juices cleanses, detoxes, colonics etc and I have always stated that I believe that striving for good nutrition everyday is way better than a temporary fast, cleanse or detox program or procedure.
I know I am not alone; we’ve all sniffed our water bottle or shaker cup at one time or another and decided to toss it and buy another one because it could never be clean enough again!! This can get expensive!! I have a possible…
Hi All! I have the pleasure of joining the hosts of the Renew Show tonight for a LIVE interview. I will be sharing my journey and answering your questions LIVE! I hope you are able to join me! I can’t wait!! Tonight Dec…
I posted this image on my InstaGram account (follow me) and thought I would share it here too!! It seems a lot of focus is placed on squats to build, shape and sculpt the legs and booty. Squats are great however there is more to…
The other day I met with my coach to discuss the plan for the next few weeks. My off season is officially over! After my last competition in November 2013 the plan for “off season” was to put on more muscle in preparation for 2014…
…I love that movie… (Forrest Gump) 🙂 Anyway, when I began my fitness journey in 2010, I started running, well, more like walking with seconds of running mixed in. My goal was to lose weight, eventually complete a 5K distance run and perhaps compete in…
In my last post “Against the Grain”, I spoke about the Paleolithic, Paleo, or Caveman Diet and why it makes sense to me. Essentially the Paleo diet is a clean eating approach that helps to remove guess-work on what you should or should not eat….
An Overview of Eating Clean and the Paleolithic Diet aka Paleo or Caveman Diet (Disclaimer: I post this, not to state that one method is better or more correct than another however I primarily want to highlight how important it is to make thoughtful choices…
Happy New Year!! Growing up (and still to this day), my mother always encouraged me to make plans and set goals. She says, successful people write things down. I attribute a lot of my success to being goal oriented and a planner. I was once…