Author Archives: danielle

Mini Turkey Meatloaf Muffins

107528611_10100137101660926_1299809206340624139_n

This is one of my go-to recipes to prep ahead… and they’re sooo simple!

Mix together:
2lbs lean ground turkey
1/2 cup gluten free oats (blend them for a better texture)
2 eggs
Sea salt, red pepper flake, black pepper, and basil.

Bake in 2 muffin tins at 350 degrees for 45 minutes

Makes 24 Muffins.

Who’s going to try?!

How to Increase your Protein

๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž ๐ญ๐จ ๐ž๐š๐ญ ๐ž๐ง๐จ๐ฎ๐ ๐ก ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง? โฃโฃโฃโฃ
โฃโฃโฃโฃ
This is one of the most common things I get asked about, and many of my clients will struggle at first to hit their daily protein goals, so I wanted to share some of my favorite sources for protein. โฃโฃโฃโฃ
โฃโฃโฃโฃ
๐˜‰๐˜ถ๐˜ต ๐˜ง๐˜ช๐˜ณ๐˜ด๐˜ต, ๐˜ญ๐˜ฆ๐˜ตโ€™๐˜ด ๐˜ต๐˜ข๐˜ญ๐˜ฌ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ. โฃโฃโฃโฃ
โฃโฃโฃโฃ
This of course will vary for everyone, but most often I recommend anywhere from .8 – 1 gram per pound of your goal body weight as a good starting point. โฃโฃโฃโฃ
โฃโฃโฃโฃ
๐˜โ€™๐˜ท๐˜ฆ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ๐˜ฅ ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ด๐˜ฐ๐˜ญ๐˜ฆ๐˜ญ๐˜บ ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ ๐˜ฎ๐˜บ ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ข๐˜ญ๐˜ฐ๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜บ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ด๐˜ถ๐˜ณ๐˜ฆ ๐˜โ€™๐˜ฎ ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ.โฃโฃโฃโฃ
โฃโฃโฃโฃ
๐—ช๐ก๐ฒ ๐๐จ ๐ˆ ๐๐จ ๐ญ๐ก๐ข๐ฌ? Protein tends to make us fuller for less calories in comparison to carbohydrates & fat, so I know it will help me with staying on track. โฃโฃโฃโฃ
โฃโฃโฃโฃ
๐“๐ก๐š๐ญ ๐›๐ž๐ข๐ง๐  ๐ฌ๐š๐ข๐, ๐ก๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐ ๐ซ๐ž๐š๐ญ ๐ก๐ข๐ ๐ก ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐ฌ๐จ๐ฎ๐ซ๐œ๐ž๐ฌ ๐ญ๐จ ๐ข๐ง๐œ๐จ๐ซ๐ฉ๐จ๐ซ๐š๐ญ๐ž: โฃโฃโฃ

Eggs & Egg Whites: While you should eat the yolks as they have all of the nutrients, I also like to supplement with extra egg whites. Theyโ€™re high in protein and low in taste so you can add them into so many options to bump up your protein throughout the day. Add a couple extra egg whites into your eggs, blend them into a shake, add to oatmeal, or just cook up a couple on the side of a meal.

Chicken: I love making a batch of crockpot chicken for the week. I usually cook it plain so I can season and change it up during the week so I donโ€™t get sick of it.

Turkey: Lean ground turkey is one of my favorites – go for the 93-6% lean instead of 99%. It tastes way better.

Deli Meat: It gets a bad rep but this can be a great snack option to bump up protein. Just look for a an antibiotic & hormone free brand like Applegate farms.

Beef & Fish:ย These are both great options, just not my usual go to’s. These can be great to switch it up if you tend to get sick of chicken. Frozen shrimp are one of the easiest and low calorie protein sources to incorporate.

Protein Powders:ย There are so many different types & purposes but it definitely can be helpful to supplement with a protein powder. Whether itโ€™s a post workout whey, casein shake at night, or meal replacement powder you can blend them into smoothies or even make mug cakes, protein pancakes or waffles, or protein muffins.ย  I also love mixing them into Greek yogurt OR oatmeal as well (Iโ€™ll share some ideas in my stories & highlights)

Greek Yogurt & Cottage Cheese: Try to go for plain and flavor on your own.

Low Fat Cheese: This can be a super convenient snack option. A cheese stick is so easy to grab and go and usually has around 8 grams of protein per stick.

Vegan Friends: foods like beans, lentils, tempeh, & tofu are all great protein options. Be sure to consider protein combining as well, to be sure youโ€™re getting complete protein sources.
โฃ
One of my favorite suggestions is to be sure to incorporate a protein source with every meal and snack you consume. If youโ€™re doing that daily, youโ€™ll very likely reach your protein goal for the day. โฃโฃโฃโฃ
โฃโฃโฃโฃ
๐˜ˆ๐˜ฏ๐˜บ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ฒ๐˜ถ๐˜ฆ๐˜ด๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ? ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ด๐˜ฐ๐˜ถ๐˜ณ๐˜ค๐˜ฆ๐˜ด? ๐’๐ก๐š๐ซ๐ž ๐ข๐ง ๐ญ๐ก๐ž ๐œ๐จ๐ฆ๐ฆ๐ž๐ง๐ญ๐ฌ โฌ‡๏ธย 

107527048_10100137760645316_8295108589129786072_n

How to eat more protein (1)

๐ˆ๐Ÿ ๐ˆ ๐ญ๐จ๐ฅ๐ ๐ฒ๐จ๐ฎ ๐ง๐จ๐ญ ๐ญ๐จ ๐ญ๐ก๐ข๐ง๐ค ๐š๐›๐จ๐ฎ๐ญ ๐ฉ๐ข๐ณ๐ณ๐š – ๐ฐ๐ก๐š๐ญ ๐ข๐ฌ ๐ญ๐ก๐ž ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐ญ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ฐ๐จ๐ฎ๐ฅ๐ ๐ญ๐ก๐ข๐ง๐ค ๐š๐›๐จ๐ฎ๐ญ? โฃ๐Ÿ•๐Ÿ•๐Ÿ•
โฃ
So why, when it comes to our diet do we think that putting something off limits is going to be beneficial to helping us reach our goals. โฃ
โฃ
I see this all the time and was guilty of it for so long too. โฃ
โฃ
We automatically think the answer to solving our โ€œlack of willpowerโ€ is to place more restrictions on our food. โฃ
โฃ
๐˜”๐˜ข๐˜บ๐˜ฃ๐˜ฆ ๐˜ช๐˜ฏ๐˜ต๐˜ฆ๐˜ณ๐˜ฎ๐˜ช๐˜ต๐˜ต๐˜ฆ๐˜ฏ๐˜ต ๐˜ง๐˜ข๐˜ด๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ๐˜ต ๐˜ถ๐˜ด ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ฃ๐˜ช๐˜ฏ๐˜จ๐˜ช๐˜ฏ๐˜จ? โฃ
โฃ
๐˜–๐˜ณ, ๐˜ฎ๐˜ข๐˜บ๐˜ฃ๐˜ฆ ๐˜ค๐˜ถ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ถ๐˜ต ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜จ๐˜ฆ๐˜ต ๐˜ถ๐˜ด ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ฐ๐˜ฑ ๐˜ค๐˜ณ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต? โฃ
โฃ
But hereโ€™s what I find actually tends to be the case…. (๐˜ช๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜ฌ) โฃ
โฃ
If youโ€™re struggling with binging, eating more food earlier in the day not fasting, will probably help you from overeating later (also be sure to seek out therapy if binge eating truly is a struggle).
โฃ
Not eating ENOUGH is probably causing you to eat TOO MUCH over the long term. โฃ
โฃ
Allowing yourself to eat sugar in moderation will actually take the stigma away from it and make you crave it less.โฃ
โฃ
If I tell you that you donโ€™t have to eat perfectly โ€˜clean foodsโ€™ and vegetables all the time, you will actually learn to choose them for yourself. โฃ
โฃ
Not because you โ€˜๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฐโ€™ but because you feel your best when you do, have more energy, and can hit your goals easier. โฃ
โฃ
๐˜๐จ๐ฎ ๐œ๐š๐ง ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐ซ๐ž๐š๐œ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ๐š๐ฅ๐ฌ ๐ž๐š๐ญ๐ข๐ง๐  ๐๐จ๐ง๐ฎ๐ญ๐ฌ, ๐ฌ๐ฎ๐ ๐š๐ซ, ๐š๐ง๐ ๐ฉ๐ข๐ณ๐ณ๐š ๐ข๐ง ๐ฆ๐จ๐๐ž๐ซ๐š๐ญ๐ข๐จ๐ง.ย ๐Ÿฉ๐Ÿฟ๐ŸŒฎโฃ
โฃ
In fact in may actually benefit you to eat those things on occasion. โฃ
โฃ
๐“๐ก๐ž ๐ ๐จ๐š๐ฅ ๐ข๐ฌ ๐ง๐จ๐ญ ๐ญ๐จ ๐›๐ž ๐ฉ๐ž๐ซ๐Ÿ๐ž๐œ๐ญ ๐ฐ๐ข๐ญ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐ž๐ญ. โฃ
๐ˆ๐ญโ€™๐ฌ ๐ญ๐จ ๐›๐ž ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ.โฃย ๐Ÿ‘Œ

What is the biggest thing you struggle with when it comes to nutrition?!ย โฌ‡๏ธ

107183849_10100136514402796_1550418998387467489_n

Muscle Burns Fat

New Program Alert: #mbf

I am SO excited for the launch of our newest program – #mbf- Muscle Burns Fat! And the most exciting partโ€ฆ itโ€™s really two programs in one – #mbfa (Muscle Burns Fat Advanced) is designed to be completed right after! I cannot wait for 6 full weeks of new workouts!

What is #mbf?

Basics:

#MBF is made upย ย of two 3-week programsโ€”#MBF Muscle Burns Fat and #MBFA Muscle Burns Fat Advancedโ€”designed to be done back-to-back. #MBF is perfect for beginners and will lead you right into #MBFA. Led by Super Trainer Megan Davies, these 25- to 45-minute strength-training and cardio workouts will help you tone, tighten and scorch calories!

  • Created by Super Trainer Megan Daviesย 
  • Two 3 week programs designed to be done back to back
  • 25-45 minute workouts
  • Set to music so you can push your pace, find your rhythm, and let the music help drive you to burn maximum calories.
  • 7 days a week: M/W/F- Strength training, T/H- Cardio, Saturday- EMOMs (every minute on the minute), Sunday- Recovery

What kinds of workouts are there?

Strength training (3x/week) happens on Monday (Lower Body Burn), Wednesday (Upper Body Burn), and Friday (Full Body Burn), and includes asymmetrical moves where youโ€™ll use one weight instead of two. Megan’s reason being, “when you’re lifting with one weight, your body is forced to compensate for the imbalance, which engages your core. By challenging your body, you’ll burn more calories and get the most out of each workout.”

Cardio workouts (2x/week) are Tuesday and Thursday (Core Circuit) that will always end with a AMRAP-as many reps as possible so you can try and beat it next time you have a cardio workout. These will have an emphasis on fat-burning and will incorporate the BOD rope.

EMOMs (1x/week – every minute on the minute) will be on Saturdays! This 25 minute, once a week workout will push you to give everything youโ€™ve got.

Sunday stretch and flow (Dynamic Recover) workouts will help you ease tension, boost mobility and optimize your recover to help you get ready for the next week

MBFHype5

What equipment is required?

  • Light, medium and heavy dumbbells
  • BOD Rope – our new weighted indoor jump rope!

What is the nutrition plan like?

All #mbf Challenge and Completion packs include BOTHย Ultimate Portion Fix &ย 2B Mindset – our AMAZING premium nutrition plans – so we will be able to focus on the nutrition program that works best for you. Either a portion control based plan OR intuitive eating approach. This combination of nutrition and fitness is the key to results!!

What support will I have?

Ourย groups are so much fun and such an amazing way to stick to your plan, answer questions, stay motivated and connect with other people doing the same program!ย This is was keeps me on track tooย – they hold me accountable and keep me motivated! We’ll be kicking off our exclusive test group on JULY 27th with a week of prep before diving into the program and going through it together.ย 

How can I try it?ย 

Give the sample workout a try by heading here! This way, I’ll also be able to keep you in the loop with all the info you need to know as we get closer to launch!

Results:

Donโ€™t worry โ€” this isnโ€™t about bulking up. Megan designed these workouts to get you lean and toned for your strongest body ever.

We hear the workouts are tough but Megan keeps the moves simple so you can let the tempo set your pace and drive your intensity no matter your fitness level or experience (wait until you see the test groups before and afters – I’m SHOOK)! The proof is def. in the pics!!! And those of you who are like, HOLY $h!+ IDK about this…rest assured, there is a modifier ๐Ÿ˜‰

MBFHype9.1 MBFHype9.2 MBFHype9.4

What packages are there?

For New Customers:106389088_1319011838303640_8598469681968029200_n

For Existing BOD Members:

106558479_1318986391639518_3364965561935902285_n

I always recommend the Deluxe packages – especially with a program like this where you will be SORE. Having Recover will help you function the next day and allow you to give your next workout 100%. And Energize will give you the power to really crush your workout.

You IN?!

If so please complete this form to try out the sample workout and get on the list for all of the launch info!

I am so excited to do this program with you! Cannot wait to rock this with you!

2 INGREDIENT DOUGH

I’ve been wanting to try these forever and was so impressed with how easy it was and tasty! You can easily make them gluten free like I did but any self-rising flour will work!

107366709_10100137102279686_6129004291328537518_nMix together:

1/4 cup gluten free all purpose flour (I used Bobโ€™s red mill blend)
2 rounded tablespoons plain Greek yogurt
1/2 tsp baking powder

I added a splash of water to get the best consistency and sprinkled in a tiny bit of stevia. It would be amazing with a tiny bit of cheese sprinkled in.

Bake at 400 for 10-12 minutes!ย ๐Ÿž๐Ÿฅ–๐Ÿฅฏ