Fitness for all! Find serious strength and cardio workouts, motivation, and fitness information for new gym-goers and veteran lifters here.


Great Ways to Eat Healthy on a Budget


Eating healthy doesn’t have to break the bank. You can enjoy satisfying and nutritious meals by following these grocery shopping secrets.

Learn How to Cook

What’s the secret to your successful budget friendly, healthy food success? Learning how to cook! You don’t have to become a master chef, but if you can learn how to cook some simple nutritious meals, you’ll save money each time you cook them.  Also, when you cook your own food, there aren’t any added ingredients you’re trying to avoid.


More Ways to Save

Store-brand foods are generally less expensive than bigger brand names and the food tends to be just as tasty. Also, grocery stores tend to list their own brand items in sales. Speaking of sales, when you find food you love, stock up.  Let’s say you use ground turkey in a lot of recipes and you see there’s a sale, make room in your freezer and buy as much as you can. This will save you money in the big picture.


Buying fruits and veggies are critical to our healthy eating and they can make our shopping trips expensive. Shopping seasonally is not only more affordable, but you’re also buying more nutritious options.


If you don’t mind spending some time online, a lot of grocery stores are putting coupons their website which can be added to a club card or store app.


Create a List and Follow it

Go to the store with meals planned and a list in hand. If you have a list, you’re less likely to buy extras and you’ll also always know exactly what you’re spending. Also, don’t go shopping when you’re hungry. Even with a list, your stomach is going to want to veer away from it.


Tasty, Less Expensive Protein

Beans, chickpeas, lentils and dried peas provide great proteins and cost pennies compared to meat and fish. We need protein in order to maintaining a healthy diet, but if meat and fish are not in our budget or if we want to try different dishes, toss these proteins into your cart.


Still Splurge

Better quality olive oil tends to have more nutritional benefits and if used sparingly, it can last a long time. Also, keep your favorite spices on hand. They can transform a boring meal to delicious.


Freezers = Best Friends

This is not only for when you want to stock up. You can use it for leftover proteins and produce and anything that is about to go bad. You can chop them all up and make things like soup and then freeze it in small batches and remove when needed. 

3-Ingredient Protien Banana Pancakes


Serves 1


2 eggs
1 banana, mashed
1 teaspoon coconut oil

Combine mashed banana, egg and vanilla in a bowl and whisk until combined.

In a saucepan over medium heat, melt the coconut oil (you can also use butter) and pour about 1/4 cup of egg mixture onto pan. Let cook until bubbles start to form on the edges and then flip. Repeat with remaining pancake batter.

Top with cinnamon and maple syrup. Serve warm.


Lauren Gaskills is an inspirational writer, speaker and food blogger whose passion is to inspire others to lead healthy, happy redeemed lives. Visit her at


Things you Must do Pre and Post Workout


Your workout is only one part of a successful fitness routine. Aspects such as good nutrition and rest are also key to reaching your goals. To ensure the time you spend working out is getting maximum results, make sure your incorporating each aspect below into your pre and post workout routine.

Catch Your zzzz’s

When you workout, it’s tearing down your muscles. This makes a good night of sleep very important because this is when your muscles recover. Also, being well-rested gives you the energy needed to go for a run and push through a tough session at the gym. Sleep also keeps our hunger hormones in check, which prevents us from overeating.

Stay Hydrated

When you work out, you should be consuming more water than usual. After those great sweat sessions, your body needs you to replace the water it’s losing. Also, being hydrated gives you more energy, which benefits your workouts.

The amount of water you should be consuming varies from person to person. It’s widely been suggested, to drink half your body weight in ounces per day. For example, if you weigh 160 pounds, try to drink 80 ounces a day.

Healthy Snacks

You shouldn’t force food down, but if you’re nearing a workout and your body feels like it’s going to need fuel, make sure to listen. If you’re running on empty, you’re going to lack energy and thus hurt your results. Go for something small such as a single piece of whole wheat bread with peanut butter. You don’t want to be starving, but you also don’t want to be feeling too full either.


After you’ve completed a workout, make sure to cool-down. Don’t go straight into a seated position in your car or desk chair. Spending some time doing isometric stretches is a great way to cool-down. Ideally, you want to hold each stretch for 15 seconds. This will help increase your range of motion, decrease soreness and help you recover quicker. Also, muscles are best stretched when they are warm.


While a pre-workout snack is optional, you should fuel your body after working out. Right after working out, there something called the anabolic window, which lasts 30-45 minutes. During this period of time, our bodies want carbohydrates and protein, which helps rebuild muscles. What you fuel your body with after a workout should be a snack such as a smoothie. This will also help curb unhealthy cravings later in the day and not leave you too full.

Shape and Sculpt: Lower Body Workout


Tone your legs and glutes with this great lower body workout! Warm up with 15-20 minutes of cardio, followed by repeating this circuit three times. 



10 reps 


Donkey Kicks

10 reps



Jump Squats

10 reps


Dumbbell Lunges

15 reps



Plank Jacks

15 reps


Sumo Squats

15 reps



Wall Sit

Hold for 1 minute 


Portion Control Tips


Consuming large portions leads to overeating, which can be dangerous to your diet and your health. The average person overeats in 100 to 200-calorie increments, and adds up overtime to equal weight gain. Portion control can be a breeze if you follow these simple rules. 

Don’t skip meals- Eat a minimum of three meals a day, avoiding going longer than five hours without eating.

Measure and weigh food- Measuring food is great if you are a fan of meal prepping. Often, we overestimate how big a cup is and end up eating more than we should. To be spot on, measure or weigh your food!

Know the difference between serving size and portion size- Serving sizes are listed on the nutrition label, and let you know how many servings a package contains. A bag of popcorn may contain two serving sizes, so if you eat the whole bag you need to double that information on the label, calories included.

Use the “Half Plate Rule”- Aim to fill half of your plate with vegetables, or a mix of fruits and vegetables. Fill the rest of your plate with equal parts whole grains and lean protein.

Drink more water- Although you should be drinking plenty of water throughout the day, make sure to also drink a glass before each meal. This will fill you up and curb your appetite, allowing you to feel fuller.

Get enough protein- Protein keeps you feeling fuller longer, allowing you to consume less calories throughout the day. Try to have protein in each meal, whether it be lean meats, nuts, or plain Greek yogurt.

Incorporate these rules into your diet to have a better control of the portions you consume. 

White Chicken Chili


Serves 6-8


2 cans cannellini beans

2 cups chopped onion

4 garlic cloves, minced

2 tablespoons flour

2 teaspoons chili powder

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon dried oregano

1/2 teaspoon ground black pepper

14 ounces canned diced tomatoes

7 ounces canned diced green chilies

4 cups chicken broth

6 frozen boneless skinless chicken thighs


1) Place chicken breasts in the bottom of a slow cooker. Pour all ingredients on top of chicken. Cook on high for 3-4 hours, or on low for about 6 hours.

2) Remove chicken from slow cooker and use a fork to shred. Add shredded chicken to slow cooker and stir until combined. Top with shredded cheese and avocado slices if desired. Serve warm with tortilla chips.


Lauren Gaskills is an inspirational writer, speaker and food blogger whose passion is to inspire others to lead healthy, happy redeemed lives. Visit her at



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