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Finding your why

Your guide to helping you move the needle forward! Discipline is strengthened with intrinsic motivation. Here’s how to build yours.

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Nourishing yoga

This 30 minute dynamic practice can be practiced daily to increase strength and mobility and bring calmness and ease to your day.

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sample workout

From the SCULPTED series, this Legs and Abs workout will have you feeling strong in just over half an hour.

Passcode: 38mins!!

Lets train

Approximate Macros per Serving (1/9th pan)

- Calories: ~210

- Protein: ~10g

- Carbohydrates: ~25g

- Fiber: ~4g

- Sugars: ~18g (from dates + zucchini)

- Fat: ~9g

Ingredients:

- 1 medium zucchini, finely grated (squeeze out a little excess liquid, but not all)

- 3⁄4 cup chocolate protein powder (instead of flour)

- 1 whole egg + 1 egg yolk

- 1⁄4 cup mixture of avocado + coconut oil (melted together)

- 1 cup medjool dates (soaked in warm water 10 min, then blended into a paste)

- 1⁄2 cup unsweetened cocoa powder

- 1⁄2 tsp baking powder

- 1⁄2 tsp salt

- 1 tsp vanilla extract

- 1⁄2 cup dark chocolate chips (optional, for extra gooeyness)

Ooey Gooey Zucchini Protein Brownies

Instructions

1. Preheat oven to 350°F (175°C). Line an 8x8 pan with parchment paper.

2. In a food processor, blend soaked dates into a smooth paste.

3. Add zucchini, eggs, avocado/coconut oil mix, and vanilla. Blend until smooth.

4. Stir in protein powder, cocoa powder, baking powder, and salt. Mix just until combined.

5. Fold in chocolate chips if using.

6. Spread batter evenly into the pan.

7. Bake 22–26 minutes (edges set but center still a little fudgy).

8. Cool completely before cutting into 9 squares (1/9th of pan = 1 serving).

COD TACO BOWL

289 Calories
34g Protein
26g Carbohydrates
7g Fat
7g Fibre
6g Sugar

Ingredients:

- 100 grams coleslaw mix

- 30 grams corn niblets

- 115 grams cooked cod (season with chili powder, oregano, cumin, garlic powder)

- 40 grams cooked quinoa

- 32 grams avocado

Crema (2 servings):

  • 64 grams 0% plain greek yogurt

  • 44 grams cottage cheese curd

  • 1–2 tsp lemon juice

  • 1 tsp Dijon mustard

  • 1–2 tsp sriracha (adjust heat)

  • 1–2 tbsp finely chopped jalapeños (optional but )

  • ¼ tsp garlic powder

  • 1–2 tsp nutritional yeast (adds a subtle cheesy depth)

Finish:

  • 1–2 tsp vinegar (white or apple cider for tang)

  • Salt + pepper to taste