Categorized as: Blog

Recipe: Sweets By Alicia Delicious Keto Chocolate Peanut Butter Protein Cookies!

Alicia’s Delicious Keto Friendly Chocolate Protein Peanut Butter Cookies

Preheat oven to 350

1 cup peanut butter
One egg
1/2 cup low carb sweetener (erythritol)
1/3 cup of sugar free chocolate chips
Mix all ingredients together. Spoon onto pan and bake 12-18 minutes until edges are brown.
Want some treats for your event or office?
Order from Sweet Stuff by Alicia on Facebook or Instagram 

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75% Less Calories at Starbucks (We’ve got a Secret PSL Recipe)!

Hello ladies and gents! Fall is finally here. How do I know? Besides the chilly weather and changing color of the leaves, we can take our cue from Starbucks, as I’m sure you’ve noticed the infamous pumpkin spice flavor has made its long awaited debut! And along with pumpkin spice and salted caramel mochas, comes excess calories and increased pant size. BUT it doesn’t have to be so!
 
Today I’ll be sharing a secret “off the menu” recipe from Starbucks. As a Starbucks barista for over 3 years, and self-proclaimed coffee connoisseur, I’ve learned some interesting ways to cut the calories, without sacrificing yummy flavors (like pumpkin spice) that I love! I’ll be sharing 1 of my favorite tweaks below, to help you cut 75% calories, while still indulging in some epic fall flavors.

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Delicious Recipe: Chocolate Peanut Butter Protein Balls

No Bake Chocolate Peanut Butter Protein Balls

 

It can be challenging to resist sweets & get in enough healthy calories!

This recipe is the perfect solution for both busy people who need to eat on-the-go and lovers of peanut butter (okay and chocolate)!

 

 

For many women in particular, eating can feel like a chore – especially for fit, active women. Why? Well, women tend to take on the world and condition themselves (subconsciously) to do so on minimal energy. I say – it’s a woman thing.

As a Nutritionist, Personal Trainer and Lifestyle Coach, I see many women that would eat properly if only they had time and guidance. That is why we search for recipes right? We all want a little guidance and stamp of approval.

So without further ado – here are HEALTHY, DELICIOUS no-guilt Chocolate Protein Peanut Butter Balls that are both taste tested and nutritionist approved!

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How to Set Realistic Fitness Goals

How to Set Realistic Fitness Goals

Goals are an important thing, without a defined purpose behind all the hard work, motivation
and performance can diminish. The most important is that these goals are realistic: the body
needs consistency and commitment, but mostly time, so that it can chance. Change takes time, patience, focus and smart-work.

It can take about 4 weeks of regular, consistent workouts to actually gain strength. There are also, a lot of personal factors involved in setting realistic fitness goals. For example, your current lifestyle will shape your goals and help you understand how much time and progression you will need to reach your goal.

 

Here are some factors to consider when goal setting:

What is your current lifestyle?

How frequently can you commit to workout?

Are you able to prepare all of your meals and stick to your proposed diet?

 

How to Begin

To begin your goal setting process, the first question to figure out, is what you’re trying to accomplish. Once you’ve clearly defined this, you can then start to set your short-term goals. One easy way to do this, is to break down large goals into manageable steps during a certain time – this will help you keep motivated and create a habit. It will also allow you to track your progress over time so you can see all the changes. Tracking and recording your process also allows for time to rest, recover and re-evaluate.

Overall – it’s important to be sensible to your body.

Goal Setting Tips:

Be S.M.A.R.T.

Specific:

Your goal should clearly state what you want to do. The more exact, the better.

Measurable:

It’s important that you have a measurable variable in mind when setting
your goals. Record goal numbers and track your progress.

Attainable:

It’s absolutely vital that your goals are realistic and that they can actually be
accomplished.

Relevant:

Whatever you decide to work toward needs to fit in with your other pursuits
and lifestyle.

Time-bound:

Have a deadline. This will give you an extra boost of motivation and a clear stopping point to work toward

 

 

Reverse Dieting: Why you Might Need It.

 

Haley Kniestedt

Haley Kniestedt

Nutritionist,CPT

 

REVERSE DIETING:

What is it and Why you MIGHT Need it.

 

 

BY NUTRITIONIST HALEY KNIESTEDT

Are you a serial dieter? Have you tried every diet under the sun, which have all worked
for a little bit, but then progress stops, or life gets hard and you just can’t stick with it,
and often you end up giving up and gaining back the weight you lost…and maybe even
a little more?

Fat loss is not linear, and often times pushing harder will only derail you further. There
are limits to both the mind and body and often times, hitting that wall is a sign to take a
break. Now there's a difference between just not being committed altogether, and being
committed but running into walls constantly. Today I’m talking about the second one
here.

 

 

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Use Your Bodyweight Anywhere!

@ChannellNicole Exercise Demo

As a Personal Trainer & Nutritionist I develop customized programs for clients from personal training to group fitness and beyond. The number one goal I hear is “I want to lose weight and tone up!”
 
This is almost always followed by reasons why people don’t workout or strength train regularly. my goal is always to teach people to utlize and master their best piece of machinery – their body!
 
Having trouble with balance? Strength? Weight Loss? Muscle tone? Endurance? Adding body weihht training is a great way to achieve any goal! In fact, your body is heavy! To develop stabilization, strength, and gain proprioception (body awareness in space) body weight training is a great place for beginners to start. Even if you’re an athlete, you MUST know how to use your body weight, not just how to benchpress; performance depends on it!
 
The best part of bodyweight training?
 
You can workout anywhere! No excuses are valid to not utilize your own body weight!
 
Want to learn some easy bodyweight moves anywhere? Follow me to get #FITIN1MINUTE Instagram @inspiredbypurpose @channellnicole to add bodyweight ecercises to your routine!
 
@ChannéllNicole
Inspired By Purpose®
Trainer at FIT RENO
Nutrifitt Athlete
Nutrifitt USE CODE CHANNELL10 for 10% off

Health, Success & Wealth

I have made it my life-long mission to help educate and inspire others to live the life of their dreams. Through sharing my stories of struggles and successes, I have been able to stay authentic and true to myself, while also helping others. While I have a business that is built on that foundation, I believe anyone can inspire at any stage in their life.

In America, we are conditioned to always be striving for the next “success,” This is usually a positive thing – it helps us stay disciplined in order to grow, keeps us focused, and ensures progress. There are times, however, that we can look at the wrong things and call them “successful.” While material possessions may symbolize someone’s status in terms of financial wealth, possessions can never symbolize one’s health.

Health is Wealth

One common definition of health is the absence of disease. I like to define health as a well-rounded balance of physical, emotional, mental and relational strength and endurance that is most often enjoyed. Why? In life, we will always have some kind of problems, troubles, things that just happen, and even medical issues.

I don’t believe in claiming or speaking disease or negativity into someone’s life, but we all know that sometimes disease is the manifestation of physical stress. We need to take time to slow down and balance ourselves. Health is a well-rounded balance.

Define Success

Sometimes striving for success becomes very esoteric and ill defined. What is success anyways?

How would you define it?

To me, success is continuously becoming better and helping others get better too. Success to me means nothing if I am all alone, and don’t have a healthy balance in my body, mind, spirit and relationships. I have made it my duty to share stories (even taboo ones) of my real-life-experiences, not as a crutch, but as a tool for healing myself and helping others heal.

Share Your Story. Share Your Struggle.

Whatever your story is, whether it be past abuse, homelessness, crime, drugs, jail, being in an unhealthy relationship, losing everything – your story is valuable. Your story is valuable to someone you may not even know. Maybe what you went through, someone else is currently going through and they need some hope that they`ll get beyond it. Maybe someone else went through it and let it destroy their life, but you’ve struggled to rise above. It’s your duty to share how you did it.

Everyone in this world needs hope.  You are valuable and authentic.

 

For Part of my Story, Listen here: http://www.hipcast.com/podcast/HV39Q95Q

Character Must Be Your Foundation

char·ac·ter

ˈkerəktər/: the mental and moral qualities distinctive to an individual 

synonyms: personality, nature, disposition, temperament, temper, mentality, makeup.

character

Character Needs to Grow

The right character (mentality) will take you places you never thought you could go. It will open your doors for success, and it will help you build relationships with unique and important people. The right character will keep you in a position of authority and success, even when others seem to come and go. Character growth cannot be neglected.
Some people say that your character is just who you are, what you do and who you are will always remain the same. I beg to differ – character (mentality) can be changed with time, education, and effort. Character is a part of your personality, but it is also your mentality. Ever heard the saying “Change your attitude, change your life?” It’s true! When we change the way we think, we are actually shaping our character. In turn, we are ensuring our own success.

Character Breeds Opportunity

People like people who are committed, responsible, motivated, willing to listen and learn, and those who seem to have a good head on their shoulders (even if they make mistakes). The truth is, you don’t have to know everything to be successful – those who think they know it all will eventually have a wake-up-call. When people like your personality, your mentality, your disposition, then they like you. People with ambitious and righteous qualities don’t always finish first, but they are willing to sacrifice to do things right – the first time!

What we Do Matters

This means that what we choose to indulge in physically, mentally and spiritually is actually a part of who we become. Our eyes are the windows to our soul, and whatever we allow in, will somehow, some way, someday expose itself outwardly. If a good character (mentality) is a critical part of our long-term success, we need to be more focused not just on our talents/skills, but also on who we are, and who we are becoming.

Good Character Wins Every Time

 

We’ve all witnessed this. We’ve seen the athletes or celebrities with millions of dollars who are constantly in trouble with the law, in domestic partnerships disputes, or dead-beats to their children. We’ve witnessed some of the “most successful people” in the spotlight for their personal failure. Professionalism and personal character are tied together! Whatever is done in the dark will eventually come to light. If you are highly talented, but suck as a person – you will eventually lose your career position, and be left with yourself. If you are highly talented and have a good character, you will continue your wins even when you lose the game, a deal, or make a mistake. Someone who has good character can be respected; while someone without it is hard to respect them.

 

Get out today, and do something to help you build a better personality, better mentality, and in turn your behaviors will change. You will be one step closer to your success!

 

Mahaylo!

Healthy Life: Beyond Fitness and Nutrition, Its Mental Too


What do you think of when someone says points out how “healthy” someone  else is?

 

Do you think about their fitness level? Dietary habits? Aesthetics? Knowledge? Overall lifestyle? Or do we just think about their ability to lift heavy weights?

 

In America, we tend to think about being “healthy” in an external way. The reality is, health is also mental.

 

mental health

 

 

Too often we look at the outside of someone and deem them “healthy” when they may be physically or emotionally decaying inside. Hand-in-hand with physical health, is mental, spiritual and emotional health (to name a couple others).  We have this unhealthy view of what health is. We tend to think people who are skinny are healthy. We also think those who carry an extra 20 pounds are unhealthy (not always), and we judge those who eat ice-cream, but glorify those who drink every weekend because their life is “care-free” and “fun.” We tell women who lift heavy weights that they’re “bulky” or “husky” instead of glorifying their strength. We crave social attention, and are addicted to our technology – phones, laptops, computers, etc. We even go as far as to call things “healthy addictions” (like working out ‘too much’). In America, we forget what our bodies really need, and over-stress ourselves into disease, anger, anxiety, and obesity.

Nearly 70% of Americans are overweight, and 40% are considered obese. There is new scientific research that claims that a calorie burned is a calorie burned, but a calorie consumed is NOT a calorie stored (Dr. Robert Lustig).

 

So how do we live a truly healthy life? Here are some of my tips!

 

  • Focus on your positive qualities, and set goals to learn and build in areas that need improvement.
  • Move everyday! Some call it exercise,  but really it’s all just about movement! A walk, bike ride, hike, swim, the gym. It all counts.
  • Smile 🙂 Smile every chance you get (plus you`ll get less wrinkles)
  • Listen to your body. When you need to rest, rest. When you need to move, move. When you need to sit still, sit still.
  • Meditate/Pray in silence at least 20 minutes per day.
  • Disconnect from technology.
  • Dance to music.
  • Find ways to laugh a lot! Watch a comedy, hang out with friends, or just be silly.
  • Embrace love. Too many people in today’s society reject potential love for fear of being hurt. Stop hurting and start healing.
  • Engage in relationships every single day. Make that overdue phone call, send a post-card, go on a coffee date, and just BE.
  • Eat a balanced diet rich in fruits & veggies, healthy fats, moderate alcohol, and eliminate chemically processed foods.
  • Do what you love!

 

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