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Yoga, Barre, & W​eight Training for Women


Intermittent Fasting

Posted on April 9, 2022 at 6:50 PM

My favorite way to burn fat is intermittent fasting!

What Is 16/8 Intermittent Fasting? A Beginner’s Guide

What to Eat Before A Workout

Posted on March 17, 2022 at 12:00 PM

Eating the right foods before a workout makes all the difference.

We need to give our body what it needs to fuel muscle growth and perform at maximize intensity.

This meal should include protein + carbs, and is best consumed 1-2 hours before your workout.

Slow-carbs and medium to fast-digesting proteins are best.

Pre-Workout Meals to Burn Fat and Build Muscle:

  • Egg Whites & Cream of Wheat
  • Low-fat Cottage Cheese & Blueberries or Strawberries
  • Chicken & Sweet Potato
  • Tuna & Brown Rice
  • Eggs and Veggies
  • Ground Turkey, Black Beans, Corn Tortillas
  • Low-fat Greek Yogurt & Berries
Post-Workout Meals:
  • Greek Yogurt with Berries or Banana
  • Whey Protein Shake with fruit
  • Chocolate Milk
  • Pork Loin & Red Potatoes
  • Chicken & Sweet Potato
  • Egg whites and veggies
  • Salmon, Carrots, Green Beans
  • Lean Beef or Turkey, white rice (or brown rice), avocado 

Healthy Eating is more important than exercise

Posted on June 24, 2021 at 12:05 PM
All the exercise in the world won’t help you lose fat if your nutrition is not on track.
Eat plenty of vegetables, fruits and lean proteins for a healthy mind and body. Snack on Celery/Carrots with hummus instead of chips/crackers and have dates or fresh fruit instead of sweets.

High Protein Angel Food Cake (Keto, Grain Free, Dairy Free)

Posted on March 30, 2021 at 7:45 PM
High Protein Angel Food Cake (Keto)

Keto Angel Food Cake

Perfect keto angel food cake! It's light and airy, with the perfect angel food texture. It's completely grain-free and dairy-free.

Prep Time: 30 minutes Cook Time: 50 minutes

Total Time: 1 hour 20 minutes

Servings: 12 servings Calories: 128kcal


Angel Food Pan




1.) Place an oven rack in the second lowest position and preheat the oven to 325F. Line the bottom with parchment paper (see recipe notes). Do not grease the pan.

2.) In a medium bowl, whisk together the granular and powdered sweeteners.

3.) In a large bowl, whisk together the almond flour, protein powder, half the sweetener mixture, and the salt. Use a sieve or strainer to sift the flour mixture into another large bowl. Do this back and forth between the bowls 3 times.

4.) If you do not have a sieve, simply use a fork to fluff up the mixture for several minutes, to break up clumps and make it lighter and airier.

5.) In another large bowl, beat the egg whites with the cream of tartar until frothy. With the beaters running, slowly add the remaining sweetener until the whites hold medium peaks (the tips should flop over slightly when the beaters are lifted).

6.) Add the extracts and continue to beat until the whites hold stiff peaks (tips should stand up straight when beaters are lifted).

7.) In four separate additions, carefully fold the flour mixture into the egg whites until well combined (a large silicone spatula works best for this). Be sure to scrape the bottom of the bowl well to mix in any ingredients that may have settled there.

8.) Spread the batter in the prepared pan and smooth the top. Wipe off any drops of batter from the sides, and lightly tap the pan on the counter a few times to release any air bubbles.

9.) Bake for 40 to 50 minutes, rotating the pan halfway through baking, until the top is uniformly golden and springs back when lightly pressed.

10.) Remove and let cool in the pan 20 minutes, then turn the pan upside down and let cool completely.

11.) Run a sharp knife around the inside of the pan, and around the tube in the center, to loosen the cake. If the pan has a removable bottom, you can simply push up to release the cake. Otherwise, invert the pan over a cake plate and tap the bottom to release the cake.

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