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Recipes

Energy Tips

Cocktails & Snacks

Full Length workout

This Months Recipes

Balsanic blueberry yogurt bark

2 cups unsweetened coconut yogurt

2 cups frozen blueberries, divided use

2 Tbsp. pure maple syrup

2 Tbsp. aged balsamic vinegar

1 tsp. pure vanilla extract

¼ cup sliced, blanched almonds

1 Tbsp. chia seeds

1. Line a large baking sheet with parchment paper; set aside.

2. Add yogurt, 1 cup blueberries, maple syrup, vinegar, and extract to a blender; cover. Blend until smooth.

3. Spread yogurt mixture in an even layer on prepared sheet; sprinkle top with remaining 1 cup blueberries, almonds, and chia seeds.

4. Freeze for 3 hours, or until solid; cut into 4 squares. Freeze leftovers in an airtight container for up to 1 month.

no bake brownies

12 large pitted medjool dates

½ cup all-natural almond butter (no salt or sugar added) (or nut butter of choice)

¼ cup unsweetened cocoa powder

¼ tsp. sea salt (or Himalayan salt)

¼ cup dark chocolate chips

¼ tsp. extra-virgin olive oil

¾ tsp. flakey salt

1. Add dates, almond butter, cocoa powder, and sea salt to a food processor; cover. Process until smooth.

2. Line an 8 x 5-in. loaf pan with parchment (leave a little hanging over the sides to lift the brownies out); press date mixture evenly into pan. Freeze for 30 minutes.

3. While mixture is freezing, add chocolate chips and oil to a heatproof bowl; set over a pan of simmering water. Stir occasionally, until chocolate is fully melted; set aside.

4. Remove pan from freezer; top with melted chocolate. Sprinkle with flakey salt.

5. Let chocolate set for 1 minute; lift brownies out of pan. Cut into 12 equal pieces.

juicy roast chicken burgers

For burger:

For toppings:

4 whole wheat burger buns, lightly toasted

4 slices tomato

4 leaves Romaine lettuce

4 slices red onion

¼ cup pepitas (or shelled pumpkin seeds), unsalted

1 lb. raw ground chicken

1 Tbsp. + 1 tsp. olive oil mayonnaise

1 Tbsp. finely chopped fresh sage

1 Tbsp. Worcestershire sauce

2 tsp. Dijon mustard

½ tsp. garlic powder

½ tsp. onion powder

½ tsp. sea salt (or Himalayan salt)

½ tsp. ground black pepper

Avocado oil (or high heat olive oil)

4 slices Swiss cheese

1. Line a large baking sheet with parchment paper; set aside.

2. To make burger, grind pepitas in a coffee grinder (or blender); add to a large mixing bowl. Add chicken, mayonnaise, sage, Worcestershire sauce, mustard, garlic powder, onion powder, salt, and pepper. Using clean hands, knead until evenly incorporated, being careful not to overmix or meat will become tough.

3. Form mixture into four equal patties; place them on prepared sheet. Refrigerate for 30 minutes.

4. Preheat grill to medium; rub grates with a paper towel dipped in avocado oil to season. Grill burgers for 6 to 8 minutes; flip. Add 1 slice of cheese to each patty; grill for an additional 6 to 8 minutes, or until cooked through.

5. Add patties to buns; top each with 1 slice tomato, 1 leaf lettuce, and 1 slice onion. Serve immediately.

NOTE: • Alternatively, burgers can be cooked in a cast-iron pan sprayed with olive oil cooking spray.

thai cobb salad

FOR DRESSING:

1 (½-inch piece fresh ginger

2 cloves garlic

3 Tbsp. reduced-sodium soy sauce

3 Tbsp. rice wine vinegar

2 Tbsp. tahini paste

1 Tbsp. water

1 Tbsp. toasted sesame oil

1 Tbsp. honey

FOR SALAD:

3 cups raw spinach, thinly sliced

3 cups shredded cabbage

2 cups shredded carrots

1 lb. rotisserie chicken, skinless, shredded

1 cup snow peas

3 large hard-boiled eggs, chopped

2 slices cooked bacon, chopped

1 medium avocado, thinly sliced

1 medium red bell pepper, thinly sliced

¼ cup fresh cilantro

2 Tbsp. chopped unsalted peanuts

To make dressing, place ginger and garlic in a food processor; cover. Process until finely chopped. Add soy sauce, vinegar, tahini paste, water, oil, and honey; cover. Process until smooth.

To make salad, divide spinach and cabbage evenly among 4 serving bowls. Spread carrots, chicken, snow peas, eggs, bacon, avocado, and bell pepper in each bowl. Divide dressing evenly over top. Garnish with cilantro and peanuts. Enjoy!

For me energy tells the whole story.

Sure, some people can say "base your progress on how your clothes fit", some methods even preach the scale, but do either of those things matter if you are always exhausted, uninspired, and dragging? I think not.

Here's the things I check when my energy seems to be low.

lemon blackberry punch

1⁄2 cup blackberries

1 fl. oz. simple syrup

1 fl. oz. tequila

1 fl. oz. white rum

1 fl. oz. fresh lemon juice

6 fl. oz. club soda Lemon twist for garnish

Add blackberries and simple syrup to a cocktail shaker; mash gently with muddler (or back of a spoon) until blackberries release juices. Add tequila, rum, and lemon juice. Fill shaker half-full of ice; place cover firmly on top. Shake for 15 to 20 seconds; strain into two wine glasses filled with ice.

Top with club soda; garnish with lemon twist.

Do it for the endorphin rush

Remember that song "do it for the applause"?

My new thing has been "do it for the endorphin rush".

Moving your body - especially outside - gives you the rush of energy and endorphins.

Whenever possible take your workout outside - I love the extra heat and sweat that being outside brings.

We have been LOVING chopped zucchini, squash and cucumber for a cold, crunch afternoon snack. They have been staying fresh in airtight containers for about 4 days for us.

I've been setting it up as a "snack bar" with tazitki sauce, hummus and ranch.

summer supplements lineup

Pre-workout: if you were saying AMEN during the energy page then maybe give yourself a boost to kickstart your workouts. True story - I broke into a door that had accidently gotten locked in my home to get to my preworkout because I refuse to workout without it.

Summer Smoothie: if there was a supplement that had superwoman powers and wore a cape this would be it. Energy boosting, hair growing and skin clearing ninja. Pro tip - teach your kids how to make your smoothies - my 2year old has been doing a great job!

Brain boosters: this is the newest addition to my lineup and I'm on month 3 and loving them. I take the blend I think best for the day.

Snack stash granola bars: the cleanest, highest protein, lowest sugar granola bar. If you are headed out for a long day in the sun toss a couple in a zip lock and put them in the cooler.

This months workout

all the details

missed a previous toolkit?

May

June

Happy July Friends!

There can be so much pressure on making summer memories that you actually burn yourself out. I challenge you to decide what "summer memories" means to you. Does that mean slower mornings? Does that mean a picnic where the kids can run freely? Does that mean you pick up a book and take time for yourself? Energy really is the biggest thing for me and the thing I pay attention to the most. What gives me energy and what drains me? When you feel like you've had a great day type in the notes section of your phone why you thought it was great. By keeping a running list of "great things" we can infuse those into days where things might not be going good.

I hope you will join me in this month's workout program. The trainer, Elise, fuels my soul, I don't know how else to put it - she just makes me happy, so if you need that shot of happy in your life I'd love for you to do this with me.

HeatherLeigh