[{"content":"Simple Breakfast Burritos (Bulk Prep) Total Time: 45 minutes · Servings: 13 · Calories: 324 kcal\nIngredients 24 Eggs 600 g Egg whites (about 6 cups) 1 tsp each salt/pepper/garlic/onion and paprika powder 3–4 shakes Hot sauce (optional) 24 Sausage links (I used precooked chicken sausage links) 13 …","permalink":"/recipes/breakfast/simple-breakfast-burritos/","summary":"Simple Breakfast Burritos (Bulk Prep) Total Time: 45 minutes · Servings: 13 · Calories: 324 kcal\nIngredients 24 Eggs 600 g Egg whites (about 6 cups) 1 tsp each salt/pepper/garlic/onion and paprika powder 3–4 shakes Hot sauce (optional) 24 Sausage links (I used precooked chicken sausage links) 13 Slices American cheese 13 Low carb tortillas or regular burrito size (see notes) 1 tsp Butter or oil Instructions Heat a frying pan to medium-low heat, add 1 tsp of butter. Whisk together eggs, egg whites, salt, pepper and hot sauce. Pour 1/3rd egg mixture into frying pan to scramble. Once egg mixture is cooked through (not runny), take off burner, set aside in a separate large bowl. Repeat until you used up the egg mixture. Cook up sausage according to package, chop up and add into cooked egg bowl, mix up mixture and let cool for 10 minutes or refrigerate overnight (cooled mixture will wrap better in tortillas). Heat another fry pan on low. Place tortilla on your clean work space. Add 1 slice of American cheese, folded in half — place each half in the middle of the tortilla making a cheese line. Measure 1 cup of egg filling into middle of tortilla. Take 2 sides of tortilla and fold them towards the middle. Now take the side closest to you and fold all the way to the other side, press down and slide tortilla back towards you with filling (be careful not to slide it too tight or tortilla may rip). Once back enough, roll away from you. You have a burrito! Repeat with remaining tortillas and set aside. Once all are rolled up, place 2–3 at a time, seam side down first, onto hot frying pan. Grill until golden brown and flip 1–2 mins (this step is completely optional but really helps seal the burrito together). Once burritos are cooled, line a cookie sheet with parchment paper, place burritos in freezer until frozen. Wrap or bag up for storage. Notes Refrigerate burritos up to 5 days or freeze up to 3 months for freshness.\n","title":"Simple Breakfast Burritos"},{"content":" Prep Time: 10 minutes · Servings: 8 servings · Equipment: Slow cooker\nIngredients 4 lb Chicken breast 1 Onion, chopped 1 Bell pepper, chopped 1 can Fire roasted tomatoes 1 tbsp Chili powder 2 tbsp Oregano 1 tsp Cumin Salt \u0026amp;amp; pepper 1.5 cup Chicken broth Instructions Chop onion and pepper and …","permalink":"/recipes/lunch/chicken-enchilada-filling/","summary":" Prep Time: 10 minutes · Servings: 8 servings · Equipment: Slow cooker\nIngredients 4 lb Chicken breast 1 Onion, chopped 1 Bell pepper, chopped 1 can Fire roasted tomatoes 1 tbsp Chili powder 2 tbsp Oregano 1 tsp Cumin Salt \u0026amp; pepper 1.5 cup Chicken broth Instructions Chop onion and pepper and place in the bottom of crockpot. Add chicken breast on top and seasoning and broth. Cook on low for 6–8 hours until chicken is cooked through and falling apart. Once chicken is cooked, zero out a container and weigh your chicken (least amount of liquid added). Divide total by 8 servings (this will be how much you weigh out in your containers). Divide into containers and refrigerate up to 5 days. Serving You can use this filling multiple ways! Serve over rice, as nachos, tacos, or enchiladas. Top with cheese, onions, salsa, guacamole, jalapeños, and Greek yogurt/sour cream!\n","title":"Chicken Enchilada Filling"},{"content":"It is easy to confuse feeling exhausted after a workout with making progress. Social media is full of high-intensity circuits that change every single day — and while sweating feels great in the moment, constantly switching exercises makes it nearly impossible for your body to adapt and get …","permalink":"/posts/progressive-overload-beats-random-workouts/","summary":"It is easy to confuse feeling exhausted after a workout with making progress. Social media is full of high-intensity circuits that change every single day — and while sweating feels great in the moment, constantly switching exercises makes it nearly impossible for your body to adapt and get stronger.\nWhat progressive overload actually looks like Progressive overload doesn\u0026rsquo;t mean adding 20 pounds to the bar every week. In real life, sustainable progression looks like small, repeatable wins over months:\n","title":"Why Progressive Overload Beats Random Workouts Every Time"},{"content":"When most people hear \u0026amp;ldquo;meal prep,\u0026amp;rdquo; they picture 20 identical plastic containers lined up on the counter after four hours of cooking. If that works for you, amazing — but for most busy schedules, it leads straight to burnout by week two.\nPrep components, not just full meals Instead of …","permalink":"/posts/meal-prep-without-giving-up-your-sunday/","summary":"When most people hear \u0026ldquo;meal prep,\u0026rdquo; they picture 20 identical plastic containers lined up on the counter after four hours of cooking. If that works for you, amazing — but for most busy schedules, it leads straight to burnout by week two.\nPrep components, not just full meals Instead of cooking every single meal from scratch on Sunday, focus on two or three anchor items that make assembling meals during the week take five minutes:\n","title":"Meal Prep Without Giving Up Your Whole Sunday"},{"content":"The deadlift is hands-down my favorite lift. There is nothing quite like the feeling of picking up a heavy weight from the floor cleanly — it builds total-body strength, resilience through your back and hamstrings, and confidence that carries right into everyday life.\nStill, it\u0026amp;rsquo;s normal to …","permalink":"/posts/getting-comfortable-with-the-deadlift/","summary":"The deadlift is hands-down my favorite lift. There is nothing quite like the feeling of picking up a heavy weight from the floor cleanly — it builds total-body strength, resilience through your back and hamstrings, and confidence that carries right into everyday life.\nStill, it\u0026rsquo;s normal to feel intimidated by the barbell at first. Instead of trying to think about ten technical rules at once, focus on these three cues:\n","title":"Getting Comfortable With the Deadlift: 3 Form Cues That Click"},{"content":" These are perfect to prep the night before or two for a quick grab \u0026amp;amp; go breakfast!\nPrep Time: 5 minutes · Servings: 1 · Calories: 353 kcal\nIngredients Jar with lid 1 cup Plain nonfat Greek yogurt (200 grams) 1/4 cup water or milk 1 scoop Collagen (optional) 2 tbsp Chia seeds 1 tbsp Ground …","permalink":"/recipes/breakfast/greek-yogurt-power-jars/","summary":" These are perfect to prep the night before or two for a quick grab \u0026amp; go breakfast!\nPrep Time: 5 minutes · Servings: 1 · Calories: 353 kcal\nIngredients Jar with lid 1 cup Plain nonfat Greek yogurt (200 grams) 1/4 cup water or milk 1 scoop Collagen (optional) 2 tbsp Chia seeds 1 tbsp Ground flaxseed ½ cup Blueberries (thawed or fresh, or any other fruit you like) 1 tsp Honey or zero-cal sugar Dash cinnamon (optional) Instructions Measure out yogurt in your jar. Add water, chia seeds, flaxseed and collagen (if using). Mix until all is combined. Add fresh or frozen fruit on top. Drizzle honey and a sprinkle of cinnamon on top. Screw on lid, place in refrigerator up to 5 days. Notes Prep several one night to cover your mornings\u0026rsquo; breakfast or snack time — you can use mason jars, any lidded container, or even a bowl with plastic wrap!\n","title":"Greek Yogurt Power Jars"},{"content":"Prep Time: 2 minutes · Total Time: 12 hours · Servings: 1 · Calories: 336 kcal\nIngredients Lid and jar 10–12 oz Protein shake, any flavor, premade 1/3 cup Oats (adjust to preference) 1 tbsp Chia seeds 1 tbsp Flaxseed (optional) Toppings (optional) Dash of cinnamon 1/4 cup Berries 1 Banana …","permalink":"/recipes/breakfast/overnight-protein-oats/","summary":"Prep Time: 2 minutes · Total Time: 12 hours · Servings: 1 · Calories: 336 kcal\nIngredients Lid and jar 10–12 oz Protein shake, any flavor, premade 1/3 cup Oats (adjust to preference) 1 tbsp Chia seeds 1 tbsp Flaxseed (optional) Toppings (optional) Dash of cinnamon 1/4 cup Berries 1 Banana Instructions Add dry ingredients to a mason jar, top with protein shake, stir to combine, cover with a lid and refrigerate overnight. In the morning give it a quick stir and top it with your favorite toppings! Notes You can batch prep several and leave them on your counter if all ingredients are dry — then add your protein shake the night before!\n","title":"Overnight Protein Oats"},{"content":"Prep Time: 15 minutes · Cook Time: 30 minutes · Servings: 6 · Calories: 631 kcal\nIngredients Immersion blender or blender 1 cup diced onions 1 cup diced carrots ¼ cup diced celery 1 teaspoon fresh rosemary, chopped finely 4 cups vegetable broth, low or no sodium 3 lbs cubed potatoes, peeled and …","permalink":"/recipes/dinner/potato-soup/","summary":"Prep Time: 15 minutes · Cook Time: 30 minutes · Servings: 6 · Calories: 631 kcal\nIngredients Immersion blender or blender 1 cup diced onions 1 cup diced carrots ¼ cup diced celery 1 teaspoon fresh rosemary, chopped finely 4 cups vegetable broth, low or no sodium 3 lbs cubed potatoes, peeled and chopped into 1-inch pieces (I like Yukon gold potatoes) 1 teaspoon garlic powder ½ teaspoon salt ½ teaspoon black pepper 1 cup milk (dairy-free if necessary) 2 cups cheddar cheese, fresh grated 1/4 cup fine parmesan cheese 4 slices bacon, chopped Toppings Chives Green onion Sour cream Greek yogurt Instructions Wash, peel and cut potatoes into 1-inch cubes; set aside. Dice carrots, onion and celery. In a large pot melt 2 tbsp of butter, add in diced vegetables until fork tender and onions are translucent (5–10 mins). Add in your fresh rosemary and seasonings. Pour in 4 cups of broth and add your potatoes, bring to a boil. Once potatoes are fork-soft, use a slotted spoon and remove 3/4 of the potatoes and set aside. Take immersion blender and blend up what is in your pot. Once blended, add in cheese and milk, blend again until incorporated (alternatively, add your pot\u0026rsquo;s ingredients to a blender, blending until smooth). You can also use a potato masher — your soup just won\u0026rsquo;t be as smooth in texture. Once everything is blended and smooth, add your potatoes back in with chopped bacon bits. Taste and add additional salt \u0026amp; pepper. Enjoy! Notes Pork chops or baked chicken breast makes a great protein side for this soup!\n","title":"Potato Soup"},{"content":"Prep Time: 10 minutes · Servings: 9 · Calories: 47 kcal\nIngredients 1/4 cup Shredded coconut 2 tbsp Quick oats 2 tbsp PB2 powder (optional) 1 tbsp Apple pie spices 1 scoop (31g) Protein powder 1 scoop (20g) Collagen 2 tbsp Dried cranberries, chopped 1 pinch Salt 1–3 tbsp Chai tea (or any milk) …","permalink":"/recipes/snacks-dessert/spiced-energy-balls/","summary":"Prep Time: 10 minutes · Servings: 9 · Calories: 47 kcal\nIngredients 1/4 cup Shredded coconut 2 tbsp Quick oats 2 tbsp PB2 powder (optional) 1 tbsp Apple pie spices 1 scoop (31g) Protein powder 1 scoop (20g) Collagen 2 tbsp Dried cranberries, chopped 1 pinch Salt 1–3 tbsp Chai tea (or any milk) Instructions Combine all dry ingredients into a bowl. Add vanilla and 1 tbsp of tea, mix thoroughly. If needed, add 1 tbsp tea at a time until you get a wetter consistency that forms into a ball. Scoop out 1 tbsp of mixture and roll it into a ball. Place in air-tight container and refrigerate. Notes Refrigerate in air-tight container up to a week.\n","title":"Spiced Energy Balls"},{"content":"Prep Time: 10 minutes · Course: Main course · Servings: 1\nIngredients 1 Thin bagel 1 tbsp Roasted red pepper hummus 1 slice Cheese 6 oz Roasted turkey deli meat Instructions Split bagel in half and spread hummus over one side. Layer turkey and cheese. Slice in half and enjoy! Notes Switch out lunch …","permalink":"/recipes/lunch/turkey-hummus-bagel-thin-sandwich/","summary":"Prep Time: 10 minutes · Course: Main course · Servings: 1\nIngredients 1 Thin bagel 1 tbsp Roasted red pepper hummus 1 slice Cheese 6 oz Roasted turkey deli meat Instructions Split bagel in half and spread hummus over one side. Layer turkey and cheese. Slice in half and enjoy! Notes Switch out lunch meat and cheese to your preferences.\n","title":"Turkey Hummus Bagel Thin Sandwich"},{"content":"Prep Time: 10 minutes · Cook Time: 45 minutes · Servings: 10 · Calories: 75 kcal\nIngredients Dry ingredients 2 scoops Vanilla protein powder 1/4 cup Almond flour 1 tsp Baking powder 1 tbsp Cinnamon 1 tbsp Pumpkin pie spice 2 tbsp Date sugar (low-calorie sweetener) 1/8 tsp Salt Wet ingredients 1/2 …","permalink":"/recipes/snacks-dessert/pumpkin-protein-loaf/","summary":"Prep Time: 10 minutes · Cook Time: 45 minutes · Servings: 10 · Calories: 75 kcal\nIngredients Dry ingredients 2 scoops Vanilla protein powder 1/4 cup Almond flour 1 tsp Baking powder 1 tbsp Cinnamon 1 tbsp Pumpkin pie spice 2 tbsp Date sugar (low-calorie sweetener) 1/8 tsp Salt Wet ingredients 1/2 cup Pumpkin puree 1/2 cup Egg whites 1/4 cup Fairlife fat-free milk (any milk) 1 tsp Vanilla extract Maple glaze 2 tbsp Cream cheese 2 tbsp Confectioners powdered sugar 1 tsp Maple extract 1–2 tbsp Milk Instructions Preheat oven to 350°F. Line an 8.5 x 4.5 loaf pan with parchment paper. Combine the dry ingredients, whisk and set aside. In a separate bowl, whisk wet ingredients. Mix wet into dry ingredient bowl until combined. Pour bread batter into loaf pan and bake for 35–45 mins until a toothpick comes out clean. Let sit in pan for 5 mins before removing it. Let cool 10–20 mins before topping with glaze. Maple glaze While bread is baking, soften cream cheese in a microwave-safe bowl, 15–30 secs. Whisk in powdered sugar, maple extract and a splash of milk. Set aside until bread is baked. Notes Store leftover bread in an airtight container in the fridge up to 5–7 days. Warm up a slice in the microwave for 10–15 secs.\n","title":"Pumpkin Protein Loaf"},{"content":"Prep Time: 10 minutes · Cook Time: 8 hours · Servings: 4 · Calories: 673 kcal\nIngredients Crock pot 1 Beef roast 1 Onion, sliced 2 cups Beef broth Salt \u0026amp;amp; pepper 1 pk Au jus seasoning sauce 4 Keto hot dog buns (can use any buns) 4 slices Swiss cheese Instructions Roast In your crockpot add your …","permalink":"/recipes/dinner/slow-cooker-french-dip-sandwiches/","summary":"Prep Time: 10 minutes · Cook Time: 8 hours · Servings: 4 · Calories: 673 kcal\nIngredients Crock pot 1 Beef roast 1 Onion, sliced 2 cups Beef broth Salt \u0026amp; pepper 1 pk Au jus seasoning sauce 4 Keto hot dog buns (can use any buns) 4 slices Swiss cheese Instructions Roast In your crockpot add your onions to the bottom, place roast on top and generously season with salt \u0026amp; pepper. Add broth and cook on low for 6–8 hours until internal temp reads 205–210°F (this temp ensures it is cooked but also that the fat has broken down and isn\u0026rsquo;t tough!). Once roast has cooked, pull out of crock with onion if possible, leaving extra fat behind. Au jus Read and follow instructions on the packet. Place in a small bowl when finished, for dipping. Sandwich assembly Preheat oven to 350°F. Add sliced cheese to each open bun and toast in oven until desired crisp. Place shredded roast on top of toasted bun. Serve with a side of au jus sauce. Nutrition info is estimated and for reference only — I\u0026rsquo;m not a dietitian.\n","title":"Slow Cooker French Dip Sandwiches"},{"content":"We love to top this quiche with steamed spinach, avocado and kimchi!\nPrep Time: 10 minutes · Cook Time: 45 minutes · Servings: 4 · Calories: 214 kcal\nIngredients Blender Base 3 eggs 200 g egg whites 1 cup cottage cheese 1/4 cup shredded cheddar cheese 1 tsp black pepper 1/2 tsp paprika 1/2 tsp …","permalink":"/recipes/breakfast/high-protein-quiche-crustless/","summary":"We love to top this quiche with steamed spinach, avocado and kimchi!\nPrep Time: 10 minutes · Cook Time: 45 minutes · Servings: 4 · Calories: 214 kcal\nIngredients Blender Base 3 eggs 200 g egg whites 1 cup cottage cheese 1/4 cup shredded cheddar cheese 1 tsp black pepper 1/2 tsp paprika 1/2 tsp garlic powder 1/2 tsp Lawry\u0026rsquo;s seasoning Toppings (optional) 2 slices bacon, cooked and sliced 1/4 cup onion, chopped 1/4 poblano, chopped 1/4 cup feta or cheddar cheese Instructions Preheat oven to 375°F. Take blender cup and add all base ingredients. Blend on high for 10–15 secs. Sauté and cook up your toppings — bacon/sausage/veggies. Spray, oil or butter pie pan. Pour egg base filling into pie pan. Sprinkle in the veggies and meat and cheese. Bake at 375°F for 45–50 mins or until toothpick is clean. Notes Refrigerate up to 4 days. Reheat in microwave 5 mins on half power.\n","title":"High Protein Quiche – Crustless"},{"content":"I\u0026amp;rsquo;m Leah! I\u0026amp;rsquo;ve spent the last 10 years training both in and out of the gym, with a deep appreciation for the process of learning and growing through weightlifting. Over time, it\u0026amp;rsquo;s become my go-to — and the dead lift is hands-down my favorite lift. There\u0026amp;rsquo;s just something about …","permalink":"/about/","summary":"I\u0026rsquo;m Leah! I\u0026rsquo;ve spent the last 10 years training both in and out of the gym, with a deep appreciation for the process of learning and growing through weightlifting. Over time, it\u0026rsquo;s become my go-to — and the dead lift is hands-down my favorite lift. There\u0026rsquo;s just something about the way it makes me feel strong and grounded.\nOutside the gym, I have a passion for cooking and love getting creative in the kitchen, always working on healthier takes for everyday meals while still making room for indulgent favorites like homemade pizza and baked brie.\n","title":"About"},{"content":"I offer personalized 1:1 in-person training sessions designed to meet you where you are and help you build strength, confidence, and consistency in your fitness journey. Alongside training, I provide practical meal planning strategies to support your goals without overwhelming your lifestyle — …","permalink":"/services/","summary":"I offer personalized 1:1 in-person training sessions designed to meet you where you are and help you build strength, confidence, and consistency in your fitness journey. Alongside training, I provide practical meal planning strategies to support your goals without overwhelming your lifestyle — because nourishing your body should feel sustainable and enjoyable.\nEvery plan starts with a free consultation. All plans include a monthly custom workout program, form \u0026amp; technique feedback, progress tracking via a shared app or sheet, and messaging support 7am–7pm.\n","title":"Services"}]