You can work with a personal trainer all day and see some changes but if you want more dramatic progress, it’s all about the nutrition. Getting the nutrition part of things “right” is a big part of getting healthy and fit.  Feeding your body what it needs at the right time and the right balance is the key to success with any fitness or health goal.  Try our healthy recipes to help feed yourself and your family better.

What's Cookin'?

Prep Ahead Egg Casserole

Ingredients: 1 tablespoon coconut oil for roasting 1 cup diced sweet potatoes (about 1 medium) OR 1 can black beans, drained 1 medium onion, halved and cut into thin slices 1 lb pork, turkey or chicken breakfast sausage 2 cups spinach, chopped (fresh) 1/2 cup sun dried tomatoes 12 eggs 1/2 teaspoon salt 1/2 teaspoon garlic powder Freshly ground pepper, to taste Dash of cayenne pepper  Directions... read more

No-Bake Chocolate Peanut Butter Protein Bites

A client asked me for snack ideas so I asked my colleague Ruthie to share with me her protein snack bite recipe.  I’m including that recipe under this one for reference.  I had a friend ask me what to substitute oatmeal for in these kinds of recipes and it got my wheels churning.  Here is what I came up with and they are really delicious.  Bonus, these are also grain free, gluten free an... read more

Korean Style Grilled Chicken

Ingredients: 2 chicken breasts, cut lengthwise 1/4 cup liquid aminos or low sodium soy sauce 1/4 cup minced apples, mashed with a fork 1/4 cup finely diced onion 1 tbsp sesame oil 1 tbsp coconut sugar 1 tsp grated fresh ginger 2 cloves garlic, minced 1 tsp red pepper flakes 1 tsp sesame seeds green onion and lime for garnish Directions: Pound chicken breasts with a meat mallet until 1/2 inch in th... read more

Honey Dijon Pork Chops

Ingredients: 4 boneless pork chops  2 cloves garlic, minced 1/4 cup apple cider vinegar 2 tbsp wholegrain Dijon mustard 2 tbsp raw honey ⅓ cup plain greek yogurt Minced fresh rosemary for garnish Directions: Season pork chops on both sides with salt and pepper. Heat a large skillet (cast iron if you’ve got it) on medium heat and add 1-2 tsp olive oil to coat the bottom of the pan. Add... read more

New York Strip Steak with Italian Salsa Verde

Ingredients for Verde Sauce: 5-6 cloves garlic, peeled 1 cup, packed, fresh flat leaf parsley 2 tbsp capers 1/2 cup fresh basil (or mint) 1 tbsp fresh lemon zest 2/3 cup extra virgin olive oil 1/4 tsp sea salt fresh ground black pepper optional 4 anchovies Directions: Add garlic, parsley, capers, basil, and lemon zest in a food processor and slowly add olive oil until blended.  Season with salt a... read more

White Bean Chicken Chili Soup

Ingredients: 6 cups chicken broth (or bone broth) 2 – 15.8 ounce cans of cannellini beans (I used a can of chickpeas – they work too) 1 tsp parsley 1 tsp oregano 1 tsp cumin 1 tsp paprika ¼ tsp cayenne pepper ¼ tsp black pepper pinch of sea salt 4 tablespoons olive oil (divided) 1¼ pound chicken breast, cubed small (I like to do this with shredded chicken) 1 cup white or yellow onion... read more

GTS on Facebook

Flash Sale: In the next 24 hours we are discounting our 6 week Muscle Project program by $100 AND adding 2 weeks FREE! This program is designed for men who want to step up their game and get acquainted with traditional lifting techniques to build muscle, shed unwanted weight, and power up that golf swing. Offer expires Monday night at 8pm! Program is 6 (8) weeks long with classes on Tues/Thurs at 5am and on Sat at 8am with flexibility to visit our other session times for flexible scheduling. Lifting begins June 20th ... See MoreSee Less

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