Workout Routine | Women | Men

Hello Kelli and Daniel!   First of all I would like to thank you and tell you how much I appreciate what you’re doing. Kelli’s story . It’s crazy how much it resembles my own life and feelings. I, too, went through a terrible time in my life when I had an eating disorder and when every minute and every second at school, at home or while with friends, my mind was obsessed with food, or, more precisely, with avoiding it. I imagined how thin I’d look if I rejected all the food others normally eat. I’d starve myself for weeks, and then I’d spend several days stuffing myself. The body just didn’t know when to stop, and I ate and ate and ate, and after a couple of days I’d feel terribly guilty for putting on so much weight and it would start all over again. The one difference was that I had never been working out, and the obsession was all about food.   After a few years I got over this, and I was much more composed about food. I got married and my twin girls were born. But after pregnan

Hello, FitnessBlender...You guys are a God send! Let me start by telling you a little about me. My health was slowly deteriorating and I just felt so miserable. I'd been overweight for many years and had tried working out before but wouldn't stick to it. My idea of losing weight was eating less and running on a treadmill for hours.  This time I wanted something different and set realistic goals for myself. I made sure I was fueling my body with the right foods and plenty of it. I knew I wouldn't do well in a gym setting and didn't want to have any excuses, so I searched for home workouts on YouTube . Your videos were the first to pop up.  I clicked on a 10 minute HIIT and have been hooked ever since. I'd never even heard of HIIT before then, but I loved the quick yet intense intervals and the amazing after burn.  I have been working out with you two for an entire year and have lost 58 pounds as a result. By doing nothing more than eating a healthy non processed

Stews, chilis, soups or even healthy pasta – I love preparing hearty, warming dishes loaded with nutrients, especially when the slow cooker is included. This kitchen gadget is the ultimate time-savior, helping you maintain a healthy diet without wasting time with long cooking steps. While some of the vitamins are lost within the cooking process, the minerals, protein and fiber remain intact. Just make sure you serve your stew next to a salad to ensure your body gets fresh enzymes and vitamins too. And there's nothing as comforting as a bowl of home-made stew, wonderfully flavored and packed with nutrients to keep your body in great shape! Quick tip: start your slow cooker stew & then fit in a 30 minute workout video while it cooks! The best vegetables that goes well with slow cooker stews are the root vegetables, especially sweet potatoes, carrots or potatoes. Their starch creates a probiotic nourishment for your microbiome, resulting in increased vitamin absorption and a

If, like me, you enjoy curry and you enjoy soup, the combination of the two in this Yellow Curry Soup with Black Rice is a sure fire winner, and something new to try if you haven’t yet. Turmeric will give your curry soup that lovely golden color, and pretty much no curry will be without this extraordinary spice. It is best known as a natural anti-inflammatory, as well as helping your liver to function properly. Smooth and silky coconut milk helps your digestive system along, as well as your immune system with its anti-viral and anti-bacterial fatty acids. And along comes the chili with its own set of natural healing abilities, among which are that it may help to aid sleep, which anyone will tell you is pretty important to maintaining good overall health and lowering your stress levels . Black rice is like a little bundle of magic. Also called Forbidden Rice, it has more impressive health benefits than other rice varieties that we use more commonly. For centuries, black rice was res

Burritos! Who doesn’t love them? Recipes like this are a staple in our house & they pretty much never get old. This recipe is ideal for a family or friends gathering as it offers a variety of ingredients that anyone can choose from - great for picky eaters or people who like or need to stick to certain dietary preferences. It is also a great way to add in more colors to your diet without even making an effort. Looking for lunch ideas that are easy to make & easy to pack? Try these easy Sweet Potato Avocado Wraps For the ones that are limiting their refined carb intake, this is a great option as it omits the wraps and focuses on whole hearty foods that are rich in fiber, vitamins and minerals, and who doesn’t need those? The cheddar adds an additional flavor and topped with the sour cream it provides a balanced and nutrient-dense meal that can fuel you for hours! If you prefer a dairy free dish, simply leave it off or substitute with a minimally processed dairy free alternat

A healthy diet doesn't mean depriving yourself from everything you love on your plate. Although I am not a huge fan of turning every classic dish into a healthy one (some things are truly irreplaceable and better consumed as they are), but when it comes to brownies, I just can't let plain flour and refined sugar get in my way! This is probably the best dessert ever (chocolate, I know), and I've seen hundreds of lovely re-interpretations, but how about a really moist, coconut-flavored vegan brownie?  4 Week Meal Plan - Eat Real Food & Feel Great Coconut flour can do magic for gluten-free brownies and tastes amazing. Basically it is the dried coconut flesh ground into a fine flour, which is packed with all the nutrients in coconut, in a concentrated form. Coconut flour offers both fiber and protein, and its fats has anti-inflammatory and anti-viral effects. What can you ask more from a flour? When it comes to chocolate, I have to say that you don't have any reaso

Healthy cookies! Yes, they exist and they taste amazing - even better than traditional ones. This super easy and quick recipe is made with healthy ingredients and calories coming from whole nutrient-dense foods that are good for you. It is kind of a win-win situation. It is very important when we cook healthy desserts to choose wisely. There are certain basic principles that once you master, you can make all kinds of good stuff in your kitchen. One of them is the type of sweetener. There are various kinds of sweeteners out there. Some of the healthiest and most natural examples are honey (which we are using in this one), maple syrup, molasses, coconut sugar, etc. They are the most natural forms of sugar and they are also a source of nutrients on top of that. Honey for instance is also a cleansing ingredient and when eaten raw, a high enzyme food. Honey is a great sweetener and it taste to amazing, too. Flour is another important basic. Choose whole grain flour when possible for the

For everybody who (like us) simply loves a good, big slice of pizza, we have good news! We've created a pizza recipe that is not only delicious, but also nourishing, protein-packed and vegan and gluten-free, for those with special dietary needs. The crust is a flatbread made of chickpea flour, while the toppings are everything your body needs for staying in shape – fresh greens, tofu for an extra protein kick and seeds for their healthy fats that help regulate hormone production and may help contribute to keeping you in a great mood. This really is a green power recipe – no special cooking skills required! Homemade Mushroom Mozzarella Pizza Chickpea flour is a lovely alternative to any baking flour because it has a nutty flavor and keeps your savory baked goods together without the digestive system burden that plain flour may cause some people. The humble chickpeas are loaded with exceptional nutrients  - fiber (about fifty percent of the daily recommended ratio, per only one

Mediterranean is definitely among our favorite gastronomies, mostly because it uses so many beans, fresh yogurt and vegetables in simple combinations such as these delicious meatballs. They have them all – the moist, the texture and the delicious tzatziki on their side. They are loaded with protein and fiber, to keep you satiated and nourish your body cells, and you can have them as a snack a meal on their on own.  Black beans are never missing from our pantry. We can literally throw them in any dish and turn it into a satiating one, be it a stew, a salad or these vegetarian meatballs. Like all the other bean varieties, black beans contain minerals and protein, but it's their special fiber and antioxidant compounds in their skin that make them really special. The fiber in black beans provides a great support for the colon wall cells health, because it nourishes the good bacteria in your colon, which in response produces the butyric acid to fuel the lower digestive tract and ma

This recipe is inspired by the fresh taste of lemony broccoli, but can serve as a baseline recipe for whatever produce you have on hand. In general, pasta dishes are quick and easy to make and are actually a favorite go-to option for busy and active people. It's also a totally versatile food that you can use in both hot dishes and cold salads.  More recipes: Yellow Curry Soup with Black Rice   The secret ingredient here is lemon, which brings everything in the dish to life. We use both the zest and juice of the lemon - and it literally changes everything! The zest is so fresh and energizing and the juice adds this pleasant kick to an otherwise simple dish. The only addition we use to spice things up a bit is garlic, but feel free to add onions, leeks, or other spices to your taste. We like this simple and easy recipe with no fuss in the kitchen. You can also choose whatever kind of pasta you like and actually use a different one whenever you need a change. If you are trying to

Hard work at the gym requires quality protein to restore the muscle fiber. While lean meat or a quality plant protein combination (such as legumes with rice) are a great choice if you're having a meal after workout, these protein power chocolate truffles are the perfect post workout snacks , especially if your workout is in the afternoon, because they give you energy for the rest of the day.  Chocolatey vegan brownies: Gluten free brownie recipe And yes, these little balls are totally guilt-free, because they are made with healthy, raw ingredients only - no refined sugars added. I love to make these and play with their coating – it's a little snack that no one can resist. The secret to creating a creamy, yet textured truffle that stays together is in the proportion of wet and dry ingredients. Here are some delicious protein-loaded additions that make a great combo for raw truffles: Almond butter – almonds are not only a great source of healthy, monounsaturated fats that ba

These gourmet potato wedges are smoky, cheesy and crunchy, and can be even made on the grill for the perfect summertime side. You can replace them easily with potatoes, but these orange tubercles are loaded with exceptional nutrients that you can't ignore if you're trying to follow a healthy diet.  sweet potatoes are loaded with them all, providing everything you need for a nutrient-rich and satiating meal. The health benefits of consuming sweet potatoes range from antioxidant support and digestion acceleration to the improvement of blood sugar regulation and anti-inflammatory activity. Combining them with a healthy, monounsaturated source of fats such as hemp or avocado improves the absorption of carotenoids, the main antioxidant nutrients in sweet potato, making them more available for our body cells and helping them to fight against free radicals damage. This is why serving these wedges next to the avocado mash is not only delicious, but also a great way to get the max

These kinds of dishes are one of our absolute favorite ways of eating. I love the concept of the variety of flavors and nutrients, and the flexibility – this recipe isn’t hard and fast, because if there’s an ingredient you don’t have on hand, simply swap it out for something that you do have which you think would complement the other flavors (or even the colors!) but which is still a great representation of all of the macronutrients . One avocado has four grams of protein, which is one of the highest among any fruits (yes, it’s a fruit). And not just that, but it’s good quality protein too, including 18 of the important amino acids that your body’s protein-building process needs.  Chickpeas are made up of 23% protein, are low in fat, a good source of carbs, and are inexpensive to boot.  Quinoa is well known for its high protein content, with 18 grams per cup, a healthy bit of carbohydrate, and it’s one of the few grains which has all nine of the essential amino acids. Carrots are

Healthy eaters often steer away from potatoes, writing the tuber off as a carb-loaded food with minimal nutritional content. Perhaps it’s people’s association with their guilty pleasures (French fries - try this homemade fries recipe , hash browns, potato salad and chips) that give them such a bad rap, but plain old spuds are a wholesome source of good carbohydrates and pack plenty of nutritional benefits.  sweet potatoes , regular potatoes are relatively low in calories (about 100 calories for a small spud). They are also loaded with potassium and iron, and are a good source of fiber, especially when eaten with the skins on. In this recipe, we’ve peeled the potatoes to ensure a smooth and creamy texture to the soup, but you could certainly leave the skins on for a more rustic version of the dish. If you do leave the skins on, make sure to give them a good scrub and cut out any blemishes. If possible, seek out organic or locally grown potato varieties, as these may be less likely

One of our favorite ways to get heaps of vegetables into a meal without putting too much thought into it is through fried rice dishes – well, pseudo-fried rice, in which the rice is cooked and stirred in with all of the other ingredients just before serving, rather than frying it in oil. We also like to use brown, black or wild rice to ensure we reap the benefits that whole grains bring to the table. If you use good produce, fresh herbs and a bit of chili sauce, you’ll find this recipe packs as much flavor as the traditional dish, but without the unnecessary calories and added fat. stir fry , soups , harvest bowls & burritos & burrito bowls The other great thing about this recipe is the speed in which it’s ready. This is an exciting, comforting and healthy meal that you can realistically prepare from start to finish after a day’s work. Moreover, the recipe can be adapted to what you have on hand or what’s in season at your local market. Mushrooms don’t look good? Try some

Maple syrup is a prized and surprizingly versatile pantry item. We’re talking about real maple syrup, not a commercial brand many of us recall from childhood. Pure maple syrup is exactly what it sounds like – no additives, coloring, or corn syrup – just the natural stuff that comes from the sap of maple trees.  Maple syrup is a great weapon in the kitchen, for baking and breakfast as well as savory cooking. It brings a wonderful sweetness to dishes, from dressings and glazes, to marinades and sauces. Anywhere you might use sugar, honey or agave, try using maple syrup. Some people even opt for maple syrup instead of sugar in their morning coffee! Not only does pure maple syrup taste better than its artificial counterpart, it is also (no surprise) much better for you, as many of these artificial versions are made with corn syrup. Maple syrup is also lower in calories than many other sweeteners, and is a great source of manganese, which is vital to brain and nerve function. It is also

Looking for a new way to get chicken on the dinner table faster? This recipe showcases a great time saving technique: flattening chicken breasts with a rolling pin. Not only does this decrease cooking time because the meat is thinner, it also tenderizes the chicken so it is extra juicy. Additionally, this approach stretches the ingredients to feed more people, which is always a welcome thing in a house full of hungry eaters!  Here's another recipe that's great for a crowd Another clever cooking trick for getting a lot of flavor in a little time is to season meat or veggies with a blend of spices. This way you don’t need to marinate for hours; rather, a concentrated paste of spices and a bit of oil adds intense flavor in just minutes. Chicken in particular is a great base for this type of marinade since it is mildly flavored and acts like a sponge, taking wonderfully to a range of flavor profiles. From tandoori and jerk chicken to coq au vin, this versatile protein is a sta

If you're a pasta enthusiast and also appreciate the flavor of fresh greens, this pasta salad is a great option to keep you satiated, give you energy and satisfy your tastebuds. Pasta gets a bad reputation, but pairing it with heavy fats such as lots of cheese or white sauce is what turns it into a heavier, less healthy dish. This recipe is a very green pasta salad, loaded with fresh nutrients and fiber that gives you energy for a workout or full day at the office.  green power pizza recipe There is also another way to keep things healthier, and this is using whole wheat pasta varieties or even gluten free ones (quinoa or buckwheat is my favorite). I used whole wheat fusilli to create this salad  but you could use pretty much any variation you like. It turned out satiating and delicious. Adding fresh greens is a great way to increase your fresh nutrients and enzyme daily ratio, in a more delicious way than juicing or hiding them in a smoothie. Here are my favorite additions fo

It is no secret that most parents make sure their kids get enough sleep on a school night, wear a coat in the winter so they don't get sick and shower at least a couple of times a week to rinse of the grime that kids can often drag home.  But when it comes to being sure the kids eat healthily, many parents often throw in the towel way too soon.  What is it about eating healthy that scares parents away from a potential food fight? It can be difficult, but the truth is, when handled correctly it doesn't need to be a fight at all.   Fitness Blender Kids Workout - 25 Minute Fun Workout for Kids at Home Getting your whole family onboard to eating healthy may sound like a daunting task, but in reality it doesn't have to be.  Start by focusing on the many benefits your family will have by leading a healthy lifestyle.  By recognizing how much better it will be for your family to be eating healthier foods, feeling energized, boosting their immune systems and all be following the

Are you one of those people who reaches for the salt shaker even before you've tasted your food? Do you crave chips over cookies? And if you do indulge in something sweet do you still find that you're looking for a salty treat after all?  The desire for salt is nothing new, and in fact most Americans take in two to three times more salt than is recommended in a healthy diet.   Not sure you are in fact a “super-taster” & wondering what else is to responsible for the french fries you just ordered?  The strong desire for salt may be due to a mineral deficiency instead.  Researchers have found that people who are deficient in calcium in particular, wind up with strong cravings for salty foods.  The thinking behind this is that when sodium levels are increased, calcium levels in the blood are temporarily improved as well.  The body then assumes that mineral needs are met, however, this is a short-term reaction, and as this level drops the body looks for salt to resolve this

No one would have imagined years ago that we would be paying for water by the bottle.  Drinking water straight from your tap was common place and all that anyone knew.  Fast forward to today and bottled water is all the rage.  While some people insist they can taste the difference from brand to brand, others opt for water with bubbles and others like it flat.  And to make this industry that much more interesting, artificially sweetened and flavored waters have also found a place on shelves everywhere.  Just when it seems this market is just about tapped out, there is a buzz about infused and detox water. What is all the fuss about bottled water? And really what is the truth about infused or detox water?  So what is with the latest hype about infused or so-called detox water? Does it really do anything “magical”? Infused or detox water is created by having added natural ingredients that are supposed to boost the health value of the water itself. While there are a variety of types, i

There is no denying that proteins are vital for our health. Proteins are essential to keeping our body up and running, as they play a pivotal role in cell growth and repair, brain function, as well as in workouts and recovery.  Additionally, it takes our body longer to digest proteins over carbohydrates, keeping us full longer while consuming less calories.  For this reason, proteins are extremely important for those trying to lose weight.   There has long been a belief that one must take in animal based protein to meet our bodies needs, as these are considered “complete” proteins. “Complete” proteins are those sources that contain the nine essential amino acids, the building blocks of proteins, that our body can’t produce on our own. But the truth is that a plant based, vegan or vegetarian diet can provide the body with “complete” proteins after all. And in fact, when needed our body can make “complete” proteins by consuming a higher amount of plant based proteins, whether eaten

Many people don’t think of nutrition as an important factor in exercise and injury recovery, but to most health and exercise professionals, nutrition can play a vital role in injury recovery and in exercise training.   exercise program but it's equally important when you are trying to recover from an injury.  There has been encouraging research regarding the use of nutrition to enhance performance and to speed up the recovery process when injured.  Nutrition can also be a method used to counter the negative impacts of exercise-induced injuries. Energy, protein and other nutrient deficiencies should be avoided during the recovery phase of any injury.   After an injury occurs there is an inflammatory response that is initiated.  The inflammatory phase can last for up to 4 days post-injury.  During the inflammatory phase it is important to attempt to manage inflammation with nutrition.   Monounsaturated fats and omega 3 fats inhibit inflammation. It is important to achieve a bet