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Fitness and Nutrition Archives

Protein Packed Pumpkin Pie Spice Latte (90 Calorie)

That classic fall drink everyone loves to hate, but secretly orders when they are alone. LOLThe ingredients in this recipe are way better for you than the big name coffee shops and even better it’s packed full of protein and you’re saving some cash by making this healthy version at home! Ingredients (makes 2 servings)-1 cup unsweetened vanilla almond milk-1/2 cup plain pumpkin purée filling (120g)-1 scoop vanilla Back 2 Basics protein powder-1…Read More

5 Ingredient Peanut Butter Cup Energy Bites

5 Ingredient Peanut Butter Cup Energy Bites loaded with old fashioned oats, peanut butter, and flax seeds. A healthy protein-packed breakfast or snack using Back 2 Basics vanilla protein powder. The best part? Your whole family can enjoy them!   INGREDIENTS ⅔ cup creamy peanut butter ½ cup semi-sweet chocolate chips 1 cup old fashioned oats ½ cup ground flax seeds 1 scoop Back 2 Basics Vanilla Protein Powder INSTRUCTIONS…Read More

C-section shelf? What can you do to get it to go away?”

Healing from a C-section When you have a C-Section, the muscles in your abdomen are cut open, so sometimes, depending on the stitching that the doctor does, it can cause a little bit of an overlap, or, the word “shelf”, which, for some reason, I just hate that phrase, because I’m like, “Aw, I don’t want moms to ever feel like any part of their body is a shelf.” The…Read More

Pelvic Organ Prolapse and Diastasis Recti

Natalie here, and I’m here with Dr. Monique Middlekauff. The two of us are the co-creators of our program, “Abs, Core, And Pelvic Floor”, which helps women that are going through diastasis recti which is abdominal separation, that can happen after you have a baby. Pelvic floor dysfunction, which is a whole range of issues, in my case, I would accidentally pee my pants if I would laugh too hard,…Read More

My FAVORITE Way To Grill Salmon

I promise if you are afraid to try salmon because it’s “fishy” try this recipe. You will love it.​1️⃣ Preheat your grill as high as it will get (500 degrees is the best!) I use my Camp Chef pellet grill.​2️⃣ Pour “Yeri yeri teriyaki” brand sauce and Sriracha on your filets​3️⃣ Cook 6-7 minutes then flip (season both sides) and cook 6-7 minutes more on the other side.4️⃣ enjoy! Serve with a veggie…Read More