Showing posts from 2018

Greens & Ham Breakfast Bowls (keto)

INGREDIENTS8-10 ounces ham, diced or turkey ham or steak if you try not to eat pork1 large bunch swiss chard, chopped1/2 red onion, sliced thin1 teaspoon olive oil1 avocado, sliced2 soft-boiled eggsHot sauceSalt and pepper Ingredients There is really only a few ingredients in this bowl. You could, of course, add other veggies, but I recommend going heavy on the greens. If you don’t have any swiss chard, you could use kale or just a metric ton of spinach. Just get it in there.
Three ingredient bowls! This is the amount of chard I used for one serving. It’s about 3 cups of chopped chard. I cut off the very thick stems but left the thinner parts of the stem. They give some nice texture to the bowl.

A quick chop! Cooking the Dish This is pretty straightforward to make. If you use a large skillet and start the heat on medium-low you don’t actually need to add any oil to the pan. The ham has plenty of fat and will do just fine without oil. If your ham is very lean or something though you m…

Bikini Body Workout

Bikini Body Workout Here is a sample of  bikini workouts for  clients. Each workout has a functional training component, with not only isolated movements, but conditioning exercises too. Clients burn fat and sculpt muscle in one incredible workout. Enjoy! 10 Push Presses
Pull Ups 
X 10 12 Pull Downs
15 Plate Crunches 
X 4 12 Spider Rows (T-Bar Row)
10 Push Ups 
X 4 10 Dumbbell Thrusters (5L/5R)
10 Straight Bar Curls 
X 5 15 Snowboarder Oblique Crunches X 3
15 Cross Leg Roll Ups X 3
15 Decline Sit Ups X 3

Lemon Herb Sauce

Ingredients: 2 Tablespoons chopped parsley2 Tablespoons chopped mint1/4 cup pistachio nuts, chopped1/4 cup lemon juice (about 1 lemon)1/4 cup olive oil1/8 teaspoon sea salt Directions: Chop the parsley, mint and pistachios. Combine in a small bowl with the sea salt.Squeeze the juice from one lemon (~1/4 cup) into the bowl, being careful to catch the seeds. I squeeze the lemon into my cupped hand, letting the juice strain through my fingers.Slowly drizzle in the olive oil and whisk at the same time.Serve with meat or veggies of your choice. Will keep refrigerated for 1-2 days but is best used fresh because of the herbs.

Abs & Upper Body

Supersets are an awesome time saving way to get in an incredibly effective workout. In this routine we're going to be giving the upper body muscles a break by working our abs and obliques. With a typical strength training routine, there's often an extended rest period for the muscle groups you're working - anywhere from 1-5 minutes in between sets (depending on what your goals are). Aside from my short attention span and the fact that if I gave myself 1-3 minutes in between strength sets I would get distracted and move onto some other project, I also have a heavy workload and busy life, and don't necessarily always have the time to wait that long in between sets. That's why I love supersets. They allow you to stay active throughout your entire training session, using the rest period of one muscle group to train the other, and vice versa. These are some of my favorite upper body exercises. The combination thoroughly targets the entire upper body; shoulders, triceps,…

Turkey Meatballs in a creamy red curry sauce

Meatballs2 lbsground turkey1/3 cupfinely chopped fresh basil4garlic cloves, minced2green onions, finely chopped2 tbspfish sauce (such as nam pla or nuoc nam)1 tspred curry paste (preferably Mae Ploy brand)2 tbsp coconut sugar1 tbspcornstarch or arrowroot2 tspcoarse kosher salt2 tbspavocado oil Curry Sauce3/4 cuponions, finely diced4garlic cloves, minced1/4 cupThai red curry paste (preferably Mae Ploy brand)214 oz cans coconut cream3 tbsplime juice1 tbspfish sauce1 tbspcoconut sugar1 tspsea salt (optional)1/2 cupfresh basil, thinly sliced (optional)

5 Minute Workout #7 - Fast Shape Up with Kettlebell by ZUZKA


1 Arm Kettlebell Swings-10 Reps
Burpee-1 Rep
Figure 8 Squat-10 Reps
Burpee-1 Rep
Push up Touch the KB-10 Reps
Burpee-1 Rep

Blackberry Salad

Blackberry SaladServes 4 1 pint fresh blackberries
1 Tbsp fresh lemon zest
4 cups packed mixed greens
1 Tbsp fresh dill, finely chopped
1 scallion, chopped
Juice of 1 large lemon
2 Tbsp red wine vinegar
1 Tbsp Barlean’s Flax Oil
2 Tbsp sesame seeds
1/2 tsp sea salt
1/2 tsp freshly ground black pepper COMBINE blackberries, lemon zest, mixed greens, dill and scallions in large bowl. Set aside. WHISK together lemon juice, vinegar, oil, sesame seeds, sea salt and pepper in a small bowl. Pour dressing over blackberry salad; gently toss to combine. SERVE at room temperature or chilled.

Sweet Potato Skins & Homemade Aioli by Ditch the Wheat

Image Sweet Potato Skins and Homemade Aioli
Ingredients Aioli:1 egg yolk½ tsp of mustard½-1¼ cups of olive oil or melted coconut oil1 clove of garlic, finely chopped1-2 tbsp lemon juice, optional
Sweet Potato Skins:Scraps from peeling a sweet potatoExtra Virgin Olive OilBBQ spice mix Instructions Using a blender, whip the egg yolk and mustard.Turn the blender to a high speed, (I used the whipping cream speed) SLOWLY add the olive oil. A drop at a time. Make sure it mixes before SLOWLY adding more.*The recipe calls for 1¼ cup of olive oil but I stopped at ½ cup.After it is whipped up add garlic and 1-2 tbsp of lemon juice.Store in the fridge.
Sweet Potato Skins:Preheat the oven to 400 F.Use the scraps from peeling a sweet potato.Cover the scraps in olive and your favourite spice mixture. I used ½ tbsp of Universal Spice Rub.Bake on a baking tray with parchment paper for 10 minutes or until crispy. Notes If you add the olive oil too f…

[re]fresh Skin Therapy Serums

About the product
A multi-tasking daily active serum with four key active botanicals to brighten all complexions and reduce the appearance of dark spots
Licorice Root Extract is a potent antioxidant working to soothe reddened, sensitive skin. Also acts as a tyrosinase inhibitor to prevent hyperpigmentation.
Glycolic acid gently encourages new skin cell turnover to smooth and soften. Complexion is noticeably brighter and softer, even after just one application.
Bearberry (Alpha Arbutin) and Kojic acid are natural skin brighteners, to reduce the appearance of dark spots. Effective, natural alternative to hydroquinone. ME and the product                                                                                                                               I love a great serum. My holy grail of serums are brightening ones. Which consists of a Vitamin C serum. This is a fruit serum that is amazing to use with a hyaluronic acid. I wash my face than toner, than used this serum and than my h…

Chicken Vegetable Soup Recipe

This Chicken Vegetable Soup recipe is healthy, delicious and a classic. It comes highly recommended by adults and children alike! Chicken Vegetable Soup RecipeTotal Time: 45 minutes
Serves: 4 INGREDIENTS:5 cups chicken broth3-4 carrots, peeled1 onion, chopped3-4 celery stalks, chopped1 zucchini, thinly sliced3 organic chicken breastsSea Salt and Black Pepper to taste2oz raw cheese DIRECTIONS:Put the chicken, carrots, celery, zucchini and onion in a large soup pot and cover with cold water. Heat and simmer, uncovered, until chicken is throughly cooked.Pour out the water and strain the chicken. Chop the carrots, celery and onion and add to pot with broth and chicken. Season with salt and pepper to taste. Continue to cook until vegetables are soft. Top with cheese and serve

5 Minute Workout #6 - Cardio And Chest by Zuzka


30 Seconds Each

Plank Touch Thigh + Reach
Skip- Hi Knees
Dynamic Push Ups
Skip- Hi Knees
Competition Burpees

Carne en su Jugo

8 servings
Chuck roast                                          2 lbs. Bacon, diced                                         8 oz. Tomatillos                                             4 Serrano chilies                                      3 Garlic                                                   3 cloves Chicken stock                                       4 cups Pinto beans, canned, drained               30 oz to make this keto eliminate beans Onion diced small                                  ½ Cilantro, freshly chopped                       ½ cup Lime wedges Avocados, cubed

Slice beef into thin pieces across the grain and set aside. Dice raw bacon and add to a hot, 2 qt. pan and brown. Meanwhile, place the tomatillos, garlic and Serrano chilies in a saucepan with the chicken stock and bring to a boil.  Reduce to a low simmer and cover cooking for about 10 minutes.
When the bacon has been rendered, add the steak to the pan with bacon and fat, searing well.  Put all the ingredients…

Plyos + Legs HIIT Workout

Workout equipment: Workout type: 12 Minute Timer setting: 18 x :10 x :30 1. Box jumps
2. Boxer push ups
3. Squat step overs
4. Single Leg Jump Ups
5. Burpee box jumps
6. Plank pike jumps Bonus: 3 rounds 30 seconds

Hybrid Workout- Week 4

DAY 1ExerciseSetsRepsMuscleHang Clean310OverallStanding Dumbbell Shoulder Press Both Arms36ShouldersBarrel Throws with Band310ShouldersSeated On Bench Bar Lat Pulldowns Both Arms312BackStanding Dumbbell Front Raise Alternating Arms38ShouldersStanding Cable Upright Row Both Arms312ShouldersDumbbell Bent Over Wide Grip Rows Both Arms310BackProne Iso Abs Feet On Ground Arms On Ball320AbsLaying on Ball Abdominal Crunches Hands by Head330AbsDAY 2ExerciseSetsRepsMuscleMachine Leg Press Both Legs320LegsBarbell One Legged Squat Foot On Bench35LegsDumbbell Side Lunge36LegsProne Machine Leg Curl One Leg310LegsAdductor Side Steps315LegsBarbell Bench Press On Bench38ChestDumbbell Bench Press On Ball One Arm310ChestStanding Chest Fly With Band One Arm312ChestStanding Biceps Curl Dumbbell With Band Alternating Arms415