Fueling the Fire: How Nutrition Supports Fitness and Exercise

nutrition supports fitness and exercise

Fitness and exercise are the dynamic duo that enables us to lead a healthier and more vibrant life. However, to truly optimize our physical performance and achieve our fitness goals, we must not underestimate the significant impact of how nutrition supports fitness and exercise. The food we consume directly influences our energy levels, muscle recovery, […]

5 Easy Lunch Break Workouts For You To Try

ALLOYB2C lunch break workout

“It’s SO hard to find time to work out!” This is a common complaint our trainers hear every day. Fortunately, most of us have time built right into our schedules for easy lunch break workouts! Without a doubt, most of us are busier than ever before. Finding time for self-care and fitness can be challenging […]

Apple Cinnamon Baked Oatmeal

Apple Cinnamon Baked Oatmeal11

Ingredients: 2 ¾ cups old-fashioned rolled oats 1 tablespoon chia seeds 1 ½ teaspoon ground cinnamon 1 teaspoons baking powder 1/4 teaspoon fine salt 1/4 cup maple syrup or raw honey ½ cup unsweetened applesauce 2 organic eggs 1 ¼ cups milk of choice ¼ cup melted unsalted butter or coconut oil 1 teaspoon pure vanilla extract 1 cup shredded apple or finely diced, more for topping […]

Healthy Chocolate Muffins

Healthy Chocolate Muffins 5 190x190 1

Ingredients: 1/2 cup whole wheat flour 2/3 cup all-purpose flour 1/3 cup granulated sugar 1/3 cup unsweetened cocoa powder 1 teaspoon baking soda 1/4 teaspoon ground cinnamon 1/4 teaspoon salt 1/2 cup semi-sweet chocolate chips 2 large organic eggs 1/2 cup Greek yogurt  1/2 cup of your favorite unsweetened milk 1/4 cup applesauce, oil, or a mashed banana 1 teaspoon vanilla extract Preparation: Preheat oven to 350 degrees F. Grease a standard 12-cup muffin tin with non-stick cooking spray. In a […]

Carrot Cake Energy Balls

carrot cake balls

Ingredients: 1 cup raw walnuts (or pecans) 1 cup shredded unsweetened dried coconut  1 teaspoon ground cinnamon 1/8 teaspoon ground ginger 1/4 heaping teaspoon sea salt 1/2 teaspoon vanilla extract 1 carrot, shredded (about 1/2 cup) 12 Medjool dates, pitted (if not soft, soak in hot water for 10 minutes) Preparation: In a large food processor fitted with an “S” blade, combine the walnuts (or pecans) and coconut. Process briefly […]

Breakfast Berry Cottage Cheese Bowl

Very Berry Cottage Cheese Bowl 10

Ingredients: ¾ cup low-fat organic cottage cheese 1 cup mixed berries 2 tablespoons slivered almonds drizzle of honey or maple syrup (optional) Preparation: Put cottage cheese in a small bowl and top with berries. Add slivered almonds and honey or maple syrup if using. Nutritional Info: Serving: 1bowl, Calories: 232kcal, Carbohydrates: 21g, Protein: 19g, Fat: 10g, Saturated Fat: 2g, Cholesterol: 15mg, Sodium: 347mg, Fiber: 7g, Sugar: 12g Reference: https://www.skinnytaste.com

Pesto Eggs

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Ingredients: 2T pesto2 organic eggspinch of kosher saltpinch of ground black pepperpinch of red pepper flakes2 pieces of sourdough bread2 oz herbed goat’s cheese Preparation: Heat a medium frying pan over medium heat. Once hot, spread pesto in a thin layer across the pan. When pesto is warm, crack eggs into pan. Sprinkle with salt, […]

Strawberry Freeze

strawberry freeze

Ingredients: 1 1/2 cups plain yogurt (Greek, almond, coconut) 1 1/2 pounds of frozen strawberries Preparation: Put the yogurt into a Vitamix (or high-power blender). Add the strawberries. Start the blender at its slowest speed, then quickly increase to the highest speed. In roughly 30-60 seconds, the sound of the motor will change and four […]

Protein Pudding

protein pudding

Ingredients: 1 cup of nonfat plain Greek yogurt 1/4 cup favorite protein powder Optional: sweetener of choice (honey, maple syrup, stevia, monk fruit, etc.) Optional Toppings: berries, nuts, low sugar granola, chocolate chips 🙂 Preparation: Mix all ingredients together, add toppings and enjoy immediately. Store in fridge in an airtight container. Makes 1 serving. Nutritional […]

Cookie Baked Oatmeal

cookie baked oatmeal 1

Ingredients: 1/2 cup oats 1/2 banana 1 organic egg 1/4 cup unsweetened vanilla or regular milk of choice pinch sea salt 1/4 tsp baking soda chocolate chips (optional – for topping) Preparation: Preheat oven to 350F. Lightly coat an oven-safe mug, ramekin, or baking dish with oil. Add all ingredients (except chocolate chips) to a blender and blend until fully combined. Pour batter into baking […]

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