Dana’s Recipe for Delicious Fall Carrots

October 11th, 2018

Parmesan Roasted Carrots

Parmesan roasted carrots are a quick and delicious way to get more carrots in your meal plan!

Course Side Dish
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4


  • 8-10 peeled carrots
  • 2 tbsp melted butter
  • 4 tbsp grated parmesan cheese
  • 1 tsp chopped parsley


  1. Preheat oven to 400 degrees

  2. Mix melted butter and garlic together

  3. Place carrots on parchment-lined baking sheet

  4. Drizzle carrots with butter and garlic mixture

  5. Roast for 15 minutes, shaking pan occasionally to rotate carrots

  6. Top carrots with cheese and roast another 10-15 minutes or until the carrots reach desired doneness

  7. Top with parsley and serve immediately

Cody’s “Go Hard or Go Home” Workout Routine

October 5th, 2018

Round 1

Barbell Squats 3×20 superset with Squat Jumps 3×20 seconds (rest 1 minute each round)

Round 2

Deadlift 3×10 superset with Broad Jumps 3×30 seconds (rest 1 minute each round)

Round 3

Bench Press 3×15 superset with Explosive Push-Ups 3×10 (rest 1 minute each round)

Round 4

Pull-Ups 3xFailure superset with Dips 3xFailure (rest 1 minute each round)

Final Round

Jump Rope 5 minutes

Cody’s Leg Day Routine

July 16th, 2018

1. Squat 5/5
Lunge 1R

2. Leg Press 5/5
Lunge 2R

3. Leg Extension 5/5
Lunge 3R

4. Leg Curl 5/5
Lunge 4R

5. Dead Lift 5/5
Lunge 5R

30-60 rest duration

Low-Carb Almond Flour Waffles

July 16th, 2018

Low Carb Almond Flour Waffles

Try this recipe for a low-carb and delicious way to get fueled for your day!


  • 1 cup almond flour sifted add more if needed
  • 1/2 Tbs. baking powder
  • 1/4 tsp. Salt
  • 1/4 tsp. Xanthan gum optional
  • 1 cup cream or mix cream with a little water
  • 2 Tbs. oil
  • 3 eggs


  1. In large bowl, whisk together flour, baking powder, salt and xanthan
  2. gum (if using).
  3. Stir in oil and eggs. Mix until blended.
  4. Slowly add cream until desired batter thickness is achieved. If batter
  5. gets to thin add more almond flour. NOTE: The full cup of cream is usually
  6. not needed.
  7. Pour in waffle maker to cook.

Syrina’s Summer Triceps Routine

June 27th, 2018

Try this quick burn out on your triceps after a cardio day either at home or at the gym 2 or 3 times per week. Summer is here, get those arms you have always wanted!

Complete 12 reps on all 4 exercises before taking a 1-minute break between sets!