Blog
Recipes, exercises + other healthy living tips from Whitney + Byron
Killer Leg Superset: Bulgarian Split Squat + KB Swing
Want a brutal but effective lower body superset? Try pairing Bulgarian split squats with kettlebell swings.
🔥 Rear Lunge + Contralateral Suspended KB Shoulder Press + SS Lateral Raise = full-body fire 💪
Killer Lunge Combo? There is no limb left out of this party. Each arm + leg has its own unique job.
Trap Bar Deadlift vs Squat – Which is better?
Don't miss out on GAINS!!! Incorporate both for the best leg results.
Maximize Your Gains!
If you’re still powering through your reps using momentum… you’re leaving serious gains on the table. 🧠💪Tempo. Time Under Tension. Pausing.These aren’t just buzzwords — they’re foundational for building real strength + muscle.
5 Reasons You're Not Seeing Progress in Gym
The 3 Main Grip Variations for Lat Pulldowns.
The 3 lat pull down grip variations + which muscles they target as well as how the develop your back
Asian Fusion Sweet and Spicy Grilled Carrots
Gorgeously charred sweet and spicy carrots with Chinese Five Spice contrasts with salty umami white bean puree. Compliments will abound. You're welcome!
1 BARBELL TOTAL BODY BURN
Miso Sesame Sauce - Low Fat, Sugar and Sodium
Salty funky miso, deep nutty sesame + spicy ginger make this sauce + every dish it touches into flavor fun-factory! Guess what? We've also cut 87% of the fat, 75% calories + 75% of the sodium in comparable sauce recipes or bottled on store shelves. What's our secret?
Low Fat Greek Lamb + Turkey Kofta
Middle Eastern Roasted Eggplant
Protein Pancakes
BLUE BALLER SALAD RECIPE
The "LOADED Baked Potato" Salad
Out of my love for baked potatoes + potato salad, I've created my "LOADED Baked Potato" Salad. It really does combine elements of these two dishes but is super healthy, packed with vitamins + nutrients from colorful veggies + copious amounts of greens.
Chick-Fil-A Faux Fried Healthy Chicken Nuggets
High Protein Baked Falafel
Mexi-KALE Salad with Avocado Chipotle Ranch Dressing
Love Chopped Kale Salad? Try our Mexi-KALE Salad! Delicate ribbons of kale, sweet roasted squash, crunchy radishes, broccoli slaw + pumpkin seeds (pepitas), vegan cotija cheese, + black beans tossed in a creamy Avocado Chipotle Ranch Dressing! A vegan meal that truly delivers muscle-building protein without the fat bomb! 26g protein, 25g fiber, only 11g fat!
Training with Bands
Since Tom Brady released his TB12 Method, training with bands has seen a rise in popularity. I love using bands in conjunction with traditional weight training to provide a balanced approach to strength and conditioning. This article details the types of bands, how to use them and the benefits they provide.
Roasted Brussels Sprouts
These roasted Brussels Sprouts are sooo yummy! This easy delicious side dish is a welcome complement to any protein at dinner. Low fat. Low sodium. Steaming before roasting yields tender, easier to digest brussels, without losing nutrients to standard boiling.
5 Quick Tips That Will Optimize Your Workouts
Make the most of your time at the gym with these personal trainer devised tips!!!
