Showing posts from 2018

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

Keto Reuben Slaw

Ingredients: Half Head of Green Cabbage1 Pound Pastrami or Corned Beef1/2 Pound of Imported Swiss Cheese12 Ounces Chosen Foods Avocado Oil Mayo1/2 Cup Dill Pickles2 Teaspoons Bragg Apple Cider Vinegar1 Teaspoon Lakanto Monkfruit SweetenerInstructions:
Take the half head of cabbage and cut the end off, as well a cut the cabbage in half lengthwise.Julienne Cut the cabbage into roughly 1/4 Inch thick strips.Take the Pastrami or Corned Beef and Cut that into roughly 1/4 Inch Strips too.Cut the Swiss Cheese into roughly 1/4 Inch strips as well.Dice up some Dill Pickles.In a small mixing bowl add the Chosen Foods Avocado Oil MayoBragg Apple Cider VinegarLakanto Monkfruit Sweetener, and the Dill Pickles and mix well.In a REALLY Large Mixing Bowl add in about half of the cabbage mixture first, and mix that with half of the Mayo mixture.Then add the remaining halves and incorporate that all together.Serve either right away, or store in the fridge for up to 2-3 days.…

Sausage,Cranberry and Apple Stuffing

Now I did not use the apples. Next time I might use a tiny one. But this is a great recipe for a simple yummy dressing. I used also a pound of Sweet Italian sausage. Use what you like. 


1 loaf sour dough bread, cubed (about 10 cups) 
1 cup sweetened dried cranberries 
1 medium apple, peeled, cored and chopped 
2 (12 oz) Jones Dairy Farm All Natural Pork Sausage Rolls 
1/2 cup shallots, finely diced 
1/2 cup pecans, chopped 
1/2 cup fresh parsley, chopped 
3 tablespoons fresh sage, finely chopped and divided 
1 tablespoon fresh rosemary, finely chopped 
1 teaspoon fresh thyme, chopped 
1 cup chardonnay wine 
4 tablespoons unsalted butter 
2 cups chicken stock 
2 eggs, lightly beaten


Preheat oven to 350°F.Place cubed sourdough on 2 baking sheets. Bake 10-15 minutes, stirring bread occasionally until toasted, but not browned. Place toasted bread cubes into extra large bowl, add cranberries and apples. Set aside. 

Butter 9x13-inch casserole dish. Set aside. 

In large skillet over medi…

5 Minute Workout #5 - Intense Burn by Zuzka


10 Reps

Forward/Backward Jumps
Side Crunch - Left
Side Crunch - Right
Plank Kick Through

5 Minute Workout #4-Chair Workout by Zuzka


10 Reps

Split Jump Lunge- R
Split Jump Lunge- L
Jump Side to Side

5 Minute Workout #3 - Abs and Burpees by Zuzka


Side Oblique Lift + Kick Out-Left
Side Oblique Lift + Kick Out-Right
V-Ups + Star Crunch

Keto Egg Muffins

Ingredients: 6 Large Eggs2 TBSP Heavy Whipping Cream4 Slices of Bacon4 Ounces of Fresh Pork Sausage4 Ounces of Ham3 Ounces of Sharp Cheddar Cheese4 Teaspoons of Salsa (Low Carb)Coconut or Avocado Oil Cooking SprayInstructions:
Shred up some Sharp Cheddar Cheese and set aside.Cut up 4 strips of Bacon and cook thoroughly in a non-stick skillet over Medium-High heat, drain grease, and set aside.Cook up the Fresh Sausage thoroughly, drain the grease, and set aside.Dice up the Ham and set aside.Crack 6 Large Eggs into a large measuring cup, add 2 TBSP of Heavy Whipping Cream, and whisk together.In a 12-Muffin Pan, spray lightly with Coconut Oil or Avocado Oil Cooking Spray to prevent the meal from sticking.In 4 of the cavities place the bacon, in 4 other cavities place the ham, in the remaining 4 cavities place the Sausage.Pour the egg mixture equally into each muffin cavity, being sure to leave room at the top for more ingredients and expansion.Top each portion with an equal amount of Sharp…

5 Minute Workout #2 - Butt & Squat by ZUZKA

5 Minutes

30 Seconds 2 Rounds

1. Side to Side Lunge - 30 sec 2. Reverse Squat - 30 sec 3. Backward lunge front kick (left) - 30 sec 4. Backward lunge front kick (right) - 30 sec 5. Reverse Squat - 30 sec
Repeat this circuit one more time to get the 5 minutes in. As the name of the workout suggests, you will be working your butt and legs. Just to let you know, my butt is still sore from this short 5 minute routine! 
For full workout do 5 ROUNDS!!