• Meal Prep

    Air Fryer Frittata

    Utilizing an air fryer is a great way to enjoy your favorite crispy foods guilt-free! It will give you that fried crunch without all of the harmful oils and ingredients. If you have an air fryer, try this GOLO recipe! Air Fryer Breakfast Frittata Ingredients 4 eggs, lightly beaten ½ cup swiss cheese, shredded ½ cup baby spinach, chopped ¼ cup red bell pepper, diced ¼ cup green onion, chopped 1 pinch cayenne pepper Sea salt and pepper to taste Directions Combine eggs, cheese, spinach, bell pepper, onion and cayenne in a bowl Preheat air fryer to 360 degrees F Spray a 6 x 2 baking pan with organic cooking…

  • Meal Prep

    Banana Breakfast Bars

    Breakfast bar recipes seem to be pretty popular around here, so today we are sharing a recipe for Banana Breakfast Bars! Ingredients 2 medium bananas (preferably spotted and a little past their prime) ¼ cup coconut oil (plus more for greasing) ¼ cup coconut palm sugar or brown sugar 1 egg ½ cup whole wheat flour ½ cup old fashioned oats 1 tsp. vanilla ½ tsp. sea salt ½ tsp. baking soda Directions Preheat oven to 350 degrees F. Grease a baking pan with coconut oil. Place bananas in a large bowl and mash them until only small chunks remain. Stir in coconut oil and brown sugar. Add egg, vanilla…

  • Meal Prep

    Beet Hummus

    Hummus is a great snack- healthy and filling. It’s likely that you are familiar with the hummus made from solely chickpeas but have you ever heart of BEET hummus? Thanks to Love and Lemons, you have now! Serving Size – ½ cup which is 1 carb serving Ingredients • 1 medium or 2 small red beets • 2 cloves garlic • 1½ cups cooked chickpeas, drained and rinsed • 2 tablespoons tahini • 2 tablespoons extra-virgin olive oil • 2 tablespoons fresh lemon juice • 2 to 3 tablespoons warm water • ½ teaspoon of cumin (optional) • Sea salt and freshly ground black pepper Instructions 1. Preheat the oven…

  • Wellness

    No Pain, No Gain- What You Need To Know About Muscle Soreness

    We’ve all been there. You have a really good workout and within the next 12 to 72 hours, you are plagued with sore muscles. You may experience stiffness, weakness and sensitivity to touch. You are more likely to experience soreness if you are new to working out, or are starting a new type of exercise. The good news is, sore muscles after exercising are a completely normal side effect of rebuilding muscle. It means that your muscles are responding to activity and getting stronger. This is progress and not an excuse to stop exercising. Soreness usually lasts around three to five days. Even though it is a common occurrence, there…

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  • Coaching Corner

    Don’t Touch That Dial

    According to a report by Neilson, the average American spends 34 hours a week watching TV! Yes, you read that right! Shocking, isn’t it? That’s almost the same amount of time we spend working and is equal to 20% of your life spent watching TV. Some would argue that it is a great way to “check out” at the end of a crazy day, that it’s educational or that it’s great entertainment, but is it really benefitting your life? It’s time to take a look. Here are some reasons to give up (or at least reduce) your use of the “Telly”. When we watch TV, we are not as active…

  • Coaching Corner

    Rise And Shine

    How do you start your day? Do you have a morning routine or do you roll out of bed, quickly getting ready for your day and rush out the door? So many of us have very busy lives and every day we just move from moment to moment without taking time to connect with ourselves or what we want our lives to look or feel like. Do you ever feel like you are just reacting to what life throws at you? Why not start your day with intention and focus? Many famous and very successful, athletes, entrepreneurs and celebrities swear by their morning routines, why not give it a try?…

  • Coaching Corner

    Color Your Heart Out

    Everyone has fond memories of coloring as a child. You had so many colors to choose from….so many pictures to create. You could color for hours….just getting lost in the creativity. It’s no wonder that many adults have come back to coloring. If you haven’t joined the coloring craze, here are some reasons to start. Coloring takes you back to easier times. When you color, you are transported back to stress-free days of childhood. You feel happier, more relaxed and more optimistic about the future. Coloring helps to ignite your creativity. When you color, it helps to spread creativity to other areas of your life. You are better able to…

  • Coaching Corner

    Breaking Up is Hard to Do

    You, spend A LOT of time and emotional energy on your relationship with food. Many of us struggle with what to eat, when to eat and how much to eat. It can end up being all you think about during the day. It feels like you are constantly battling with this unhealthy relationship (otherwise known as emotional eating). Well, it is time for you to kick this problem to the curb – once and for all! Here are some ways that can help you change your relationship with food: Eat Mindfully. I know that this is one that you hear about a lot, but many don’t even really know what…

  • Coaching Corner

    To Weigh or Not to Weigh

    Does weighing yourself really help you? Or does the common obsession with the scale hinder you on your weight loss journey? This is something that comes up on a regular basis for me as one of the GOLO ® coaches. People talk to me about how much they weigh now and how much they want to weigh. Some people weigh themselves every day (with some weighing in several times a day) and some doing it once a week. The people who weigh themselves once a day or more claim that it helps them to stay on course. But, does it really? People can become obsessed with the number on the…

  • Coaching Corner

    Creating More Joy in Your Life

    At this time of year, we hear about the joy of the holiday season, we sing about joy, and we even send cards wishing people joy, but are we really feeling joy or happiness in our lives now or anytime of the year? If you answered no, you are not alone. Because of our protective survival instincts, our brains are strongly inclined to notice and retain negative experiences over positive ones. If we want to experience joy and happiness in our lives on a regular basis, then we have to deliberately set our intention on experiencing it. Here are some ways that you can get “joyously” started. JUST DECIDE TO…