Mango Strawberry Smoothie

Healthy Mango Strawberry Smoothie

Spring is here and fresh fruit is coming into season, especially strawberries. This week we have a great recipe for healthy mango strawberry smoothies.  This recipe comes from Ripe-Life via, see the link below. Healthy Mango Strawberry Smoothie This recipe is a great way to start your day or

Workout of the week

Slam Ball Ladder; 29 April 2019

This week we have a Slam Ball or Medicine Ball Ladder workout. This workout has 3 movements, the first 2 will be done in a descending ladder while the third remains a constant 10 reps.  You will start at 14 reps for the first two exercises and every round subtract

roasted cauliflower

Roasted Cauliflower with Chipotle and Lime

This week we have a dish that makes a great appetizer or side to any number of meals, roasted cauliflower with chipotle and lime. With just 6 ingredients this is easy to prepare. It is healthy, gluten-free and vegan if you have any of those dietary restrictions. This recipe comes

WOW: Kettlebell Chipper

Kettlebell Chipper; 22 April 2019

Our workout this week is a kettlebell chipper. This going to work the entire body using only kettlebells. The idea with this workout is to work with the heaviest weights you can use WITH GOOD FORM and complete this workout in 20 minutes. Let’s talk about the workout. The Workout

Breakfast scramble

Breakfast Scramble; 19 April 2019

Breakfast scramble or recovery treat, this week’s recipe is great for either occasion. This dish has a good ratio of carbs and protein from eggs, cherry tomatoes and spinach. And as a bonus it can be ready in under 10 minutes. This recipe comes from Susan’s Table Catering via,

20 Minute sandbag ladder AMRAP

Sandbag Ladder AMRAP; 15 April 2019

This week we have a sandbag ladder AMRAP.   This workout is made up of 5 sandbag exercises; plank with drag through, deadlifts, cleans, push press and squats. This workout is meant to be done as a 20-minute AMRAP (as many rounds as possible) but it can easily be adapted to

April 12, 2019,

Fudge Protein Cupcakes; April 12, 2019

This week we bring you another recipe to help with those cravings for sweets while trying to stay healthy. Try these fudge protein cupcakes. These are great for special occasions or just for a healthier snack alternative. This recipe is from Finding Silver Linings via, see the link below.

WOW Bells and Burpees

Bells and Burpees AMRAP; 8 April 19

This week we have bells and burpees in an AMRAP with descending and ascending Reps.   This workout is composed of 5 kettlebell moves; swings, Figure-8s, squats, cleans and forward drags. Each kettlebell move is followed by burpees. This workout is meant to be done as a 15 minute AMRAP (as


Simple Banana Soft Serve

Are you craving ice cream but trying to maintain your healthy diet? Well, this recipe for simple banana soft serve may be just the thing to help you over that hump. This all-natural soft serve is full of potassium and natural sugars, but has only 1 gram of fat and

WOW KBs & Jump Rope

Kettlebells and Jump Ropes; 1 April 2019

This week we have kettlebells and jump ropes.   This workout is composed of 4 kettlebell moves; swings, lunges, snatches and squats. Each kettlebell move is followed by 50 jump ropes. This workout is versatile and can be done as a strength or cardio workout, or a combination of both. The