Blog
Recipes, exercises + other healthy living tips from Whitney + Byron
Kale, Radicchio and Pear Salad
This super tasty kale and radicchio salad with lemon miso dressing is our new favorite winter salad. It hits all the flavor bells: sweet, salty, sour, bitter...yeah, it's even got crunchy notes via almonds. Dig in!
Fit Vacations – Paris
THE GUIDE to staying fit and eating clean in Paris. Recommendations healthy adventures, great accommodation, bike tour, bike rental and hot spots.
10 TIPS TO FIGHT, OR EVEN BETTER FULLY AVOID, FLUS AND COLDS!
Guess who hasn't gotten sick in 3 years? ME! It ain't genetic. Took over 30 years to learn, but I'm sharing the Cliff's Notes! Here's my Top 10 Tips to Fight Flus and Colds. This is the protocol I follow the instant I feel congested, fatigued, feverish and/or have been exposed to sick people. Hope this helps you stay fit and healthy too!
FIT VACATION: BARCELONA
THE GUIDE to staying fit and eating clean in Barcelona. Recommendations for healthy restaurants, tapas, bike tour, bike rental, stand up paddle boarding, and hot spots.
Curried Coconut Cashew Cauliflower Faux Fried Rice
Sweet and salty Caribbean-inspired coconut cashew curry fried rice? Yum? Without the sodium, fat, or carb coma of the takeout staple? Feed me NOW! Delicious. Organic. Gluten free and paleo! 75% less sodium!
Low Carb Low Sodium Bimbimbap
Looking for a flavorful high protein and veggie dish? Lil tired of salads? Try Bimbimbap! Our recipe delivers all the flavors of Korea's delicious national dish without the high sodium and carb coma of the rice heavy original.
Dairy Free Paleo Stevia-Sweetened Cheesecake
Luxuriously creamy dairy free paleo cheesecake! Most dairy free paleo cheesecake recipes use coconut milk + nuts, but few deliver the actual rich texture of cheesecake. Keep the eggs and BAKE cheesecake for a high protein - 15g per slice - dessert as satisfying as traditional cheesecake...possibly more so, considering you cut 200 calories, 50% fat and 70% sugar!
Are Weighted Hip Thrusts a Good Exercise?
Want to build truly spectacular glutes? You need to start doing weighted Hip Thrusts ASAP! This exercise is vastly superior to both squats and deadlifts when seeking gluteal development and strength. Use the trifecta for a solid lower body!
Healthy Easter Egg Truffles! High Protein, Refined Sugar Free & Vegan
Want an Easter treat without the guilt? Whip up these easy high protein truffles! Sweet Raspberry, Pistachio, Peanut Butter, Spicy Chocolate or Coconut centers are enrobed in a dark rich chocolate shell and a crunchy nutty topping.
Herbaceous Eggs Breakfast Bowl
Elevate a high protein high fiber breakfast of egg whites, tender broccolini and cabbage with flavorful alkaline balancing herbs and a nutty low fat pistachio pesto. 25 grams protein, but only 244 calories + 9 grams fat! Paleo. Gluten, grain and dairy free.
High Protein Paleo Breakfast Custard
Eggs are high in protein, delicious and perfect for breakfast, but if you'd like a sweet treat instead, try our creamy indulgent Breakfast Custard! If you can microwave, you can make this yummy breakfast in under 5 minutes! Can also prepare in advance and reheat on busy mornings. Just 26 grams protein + 245 calories!
Pitfire Pizza Burrata Pie Salad
You want pizza? Watching your calories, fat and sodium? Me too! Enjoy classic Italian flavors of Pitfire Pizza's Burrata Pie - tomato sauce, pesto, caramelized onions, hazelnuts and yeah, delicious creamy burrata mozzarella cheese in this exquisite salad. Cut 537 calories, 35g fat, 58g carbs and 90% of the sodium!
Roasted Parsnips with Pistachios, Parsley and Lemon
Bored with potatoes? Try our Roasted Parsnips! Enlisting complementing flavors of fresh lemon zest and juice, parsley and pistachios, this dish uniquely balances sweet, salty, sour and umami. Delicious with any protein.
iPhone Syndrome – A Worsening Postural Disorder
It's time to take a stand against iPhone syndrome! No more muscular imbalances, poor posture and painful tightness from too much time on "smartphone". Follow these tips and this stretching routine to alleviate pain, improve posture, return balance to your body and get results!
Chewy Gluten Free Chocolate Chip Cookies
Delicious chewy fresh baked chocolate chip cookies are impossible to pass up. Now, you don't have to feel guilty about indulging! Despite reducing fat content trading butter for raw coconut oil and increasing eggs, eliminating processed sugar and going gluten free, still maintained deep rich flavor and soft chewy texture typically lost in gluten free recipes. Here's how!
Easy Gluten Free Pizza
Wanted: Gluten Free homemade pizza dough. Lowfat. Low sodium. Infinitely more delicious than the dry premade crusts local restaurants defrost for you...ain't they sweet! Healthy toppings list here too!
Complete Protein Rainbow Quinoa Salad
Pair super quinoa with garbanzo beans to create a complete protein, essential for proper nutrition when eating vegan or vegetarian diet. Bell peppers, fresh tomatoes and herbs provide crisp texture and a myriad of satisfying flavors! 397 calories 18g protein 18g fiber 8g fat.
5 New Fitness Gadgets Worth Buying
Don't waste money on every new fitness gadget! We at Fitness and Fuel have selected a few items truly worth your hard earned $$$. Here's our top 5 favorite new fitness must haves!
Vegetarian Black Bean Burgers - High Protein and Low Sodium!
A tasty, juicy soy-free low sodium vegetarian burger that finally acts like a legit protein source! 12 grams protein, and unlike typical veggie burger, that protein is not dwarfed by fat...only 2 grams! Easy 10 minute prep and cook!
5 Habits of Successful Clients
Everyone wants to get the best results out of their Personal Training sessions. Here's list of tips from our most successful clients which have helped them achieve (and maintain) amazing transformations!
