The calendar might say "New Year, New You," but the forecast says "cold, wet, and grey." Here in January, my body craves warmth, comfort, and most importantly, serious fuel to combat those winter blues and keep my energy stable. Forget those flimsy, watery soups. This isn't just a meal; it's a hug in a bowl, packed with protein to support your goals, your mood, and your overall well-being. This Creamy White Bean & Turkey Chili is a staple in my kitchen for a reason. It’s sim

We’ve all been there. On January 1st, we feel a surge of inspiration. We set a big, beautiful intention : "This is the year I finally get healthy and lose the weight." Intentions are wonderful. They represent your "vibe" and your "why." But intentions alone are like a car without a GPS—you know you want to go somewhere, but you have no idea how to get there. To keep your momentum from fizzling out by February, you need a roadmap. That’s where the SMART Goal System comes in.

For a long time, I viewed my life as a series of unfortunate events I had to survive. It wasn’t until October 2024, when I received my dual diagnosis of Borderline Personality Disorder (BPD) and Complex Post-Traumatic Stress Disorder (CPTSD) , that the "why" behind my struggles finally came into focus. If you’ve followed me for a while, you know me as a coach. But today, I want to take the mask off and show you the foundation that coaching was built upon. Understanding the D

We often treat the body like a machine: input calories, output energy, lift heavy things, repeat. We track our heart rate, our steps, and our macros. But after years of coaching, I’ve realized that if we only focus on the physical, we are ignoring the very engine that drives the machine. Physical fitness doesn't happen in a vacuum. Your muscles do not exist independently of your mind or your soul. If your spirit is cluttered, anxious, or heavy, your body will eventually pay t

Servings: 6 | Prep time: 15 mins | Cook time: 40 mins Ingredients The Protein: 1.5 lbs chicken breast (boneless, skinless) The Base: 6 cups chicken bone broth (for extra protein and collagen) The Grain: 1 cup uncooked wild rice blend (rinsed) The "Cream": 1 cup low-fat cottage cheese (blended until smooth) The Veggies: 1 yellow onion (diced), 3 carrots (sliced), 3 stalks celery (sliced), 3 cloves garlic (minced) The Greens: 2 cups chopped kale or spinach Flavor Boosters

As we stand at the starting line of 2026, the air is thick with the usual "New Year, New Me" rhetoric. We see the advertisements for quick fixes and the social media posts about radical transformations. But as a coach, I want to offer you something different this year. I want to offer you sustainability . In this community, we aren’t just looking for a flash in the pan; we are looking for a steady flame. Intentions vs. Goals: Finding Your "Why" Intentions are often misunderst

The holiday season is often described as a "whirlwind of magic." But for many of us, that whirlwind doesn't feel like sparkling snow and festive music; it feels like pressure. It feels like an amplifier for loneliness, grief, or a heavy sense of overwhelm. I want to be completely honest with you today: I am navigating a "dark season" of my own. If you were to walk into my home right now, you would see a Christmas tree standing in the corner. But if you looked closer, you’d se

Transform your holiday leftovers into a delicious, high-protein meal that will keep you energized! Ingredients: 1 cup shredded cooked turkey (approx. 4-6 oz) 1/2 cup leftover roasted vegetables (Brussels sprouts, sweet potatoes, green beans work great!) 1/4 cup whole cranberry sauce (or sugar-free if preferred) 1/4 cup cooked quinoa or wild rice (optional, for added carbs) 1/4 cup plain Greek yogurt or cottage cheese 1 tbsp chopped pecans or walnuts (optional, for healthy fat

The holiday season is a magical time, filled with warmth, laughter, and an abundance of delicious food. From office parties to family dinners, the temptation to overindulge is everywhere. But what if you could enjoy every festive bite without the guilt, discomfort, or derailing of your health goals? It's absolutely possible! This isn't about deprivation; it's about conscious celebration . As your coach, I want to equip you with practical strategies to navigate any holiday spr

The stretch between Thanksgiving and New Year's is a notorious time for fitness derailment. But why does it feel so hard? It's a combination of stress, disrupted schedules, and the sheer abundance of calorie-dense, low-nutrient foods. Instead of subscribing to the "all-or-nothing" mentality, let's adopt a mindset of educated consistency and radical compassion. This holiday season, you won't just survive; you'll thrive by understanding how to manage your energy and nutrition

Hello, Fit Fam! Elizabeth DeHart here. We often talk about pushing our limits, hitting those PRs, and crushing high-intensity workouts—and that's essential for progress! But what happens on your "off" days? If you're treating your rest days like a total couch potato marathon, you're missing out on a massive opportunity to accelerate your results, reduce soreness, and bulletproof your body against injury. The secret? Active Recovery combined with Mobility Training . Let's tak

Let’s be honest, meal prepping can feel like a daunting task. The thought of spending an entire Sunday chained to the stove, juggling multiple pots and pans, is enough to send anyone straight to the takeout menu. But what if I told you there’s one simple, inexpensive tool that can revolutionize your approach to healthy eating, saving you hours of time and mountains of dishes? Forget the expensive Instant Pots, the fancy food processors, or the trendy air fryers (though we lov

This high-intensity, five-minute circuit is designed to be done anywhere with no equipment. Repeat the circuit 2, 3, or 4 times to create a 10-minute, 15-minute, or 20-minute workout! Perform each exercise for 40 seconds , followed by 20 seconds of rest/transition . Time Exercise Challenge/Weight Options 0:00-0:40 Squats Hold a dumbbell, kettlebell, or household object (e.g., a laundry detergent bottle) at your chest (goblet style). 0:40-1:00 Rest/Transition 1:00-1:40 Push-up

Batch cooking isn't just a trend—it's a superpower for anyone looking to save time, money, and stress while consistently eating healthy meals. Imagine: your weekly meals are prepped, balanced, and ready in minutes, all thanks to a productive hour or two in the kitchen. This guide will walk you through a simple, structured plan to batch cook seven versatile ingredients (3 veggies, 2 carbs, 2 proteins) that you can mix and match for a full 3-4 days of delicious, macro-friendly

Feeling sluggish? Trying to build muscle or just stay fuller for longer? The answer often lies in protein! This essential macronutrient is crucial for everything from muscle repair to hormone production, and packing enough into your meals can make a huge difference in your energy levels and overall well-being. Forget bland chicken and broccoli (unless you love it, of course!). We're bringing you three delicious, high-protein recipes that are easy to make and bursting with fla

This is a simple, no-bake recipe perfect for a high-protein snack that tastes like a Thanksgiving treat! Great for curbing those holiday sugar cravings. Prep Time: 10 minutes Yields: Approx. 12 bites Ingredients: Vanilla or Unflavored Protein Powder: 1 scoop Canned Pumpkin Puree (not pie filling): 1/4​ cup Oats (quick or old-fashioned): 1/2 cup Nut Butter (almond or peanut): 1/4 cup Maple Syrup/Honey: 1-2 tbsp (to taste) Pumpkin Pie Spice: 1 tsp Pinch of Salt Estimated Macr

This workout uses two dumbbells to build strength, improve stability, and get your heart rate up. It's built on supersets (performing two exercises back-to-back with no rest) to keep the intensity high and the clock moving! ⏱️ Workout Structure Section Time Allotment Goal Warm-up 5 minutes Mobilize and activate muscles Supersets (A, B, & C) 35 minutes Full-body strength and conditioning Cool-down 5 minutes Static stretching and recovery TOTAL TIME 45 minutes 🔥 The Workout: 3

This is a hearty, make-ahead dish that's perfect for a grab-and-go breakfast or post-workout snack. The protein boost comes from a combination of eggs, milk, and optional protein powder. Yields: 6 servings Prep Time: 10 minutes Cook Time: 30-35 minutes Ingredients: 2 cups rolled oats (old-fashioned) 2 large eggs 2 cups milk (dairy or high-protein alternative like Fairlife) 1/2 cup vanilla protein powder (optional, omit if not using, and the macros below account for this) 2

Hey Elizabeth DeHart Fitness community! This week, we're taking it to the gym! While bodyweight workouts (like our "No-Equipment, Anywhere" Burn) are fantastic for convenience, sometimes you just want to leverage the awesome equipment a commercial gym offers. This 60-minute total body workout is designed to hit all your major muscle groups efficiently, helping you build strength, boost your metabolism, and leave you feeling accomplished. It's perfect for those who want a bala

As a fitness professional, I spend a lot of time talking about effective workouts, progressive overload, and pushing your limits in the gym. And while those structured sessions are incredibly important for building strength, endurance, and boosting your metabolism, there's a silent, often overlooked hero in your daily energy expenditure that deserves much more attention: NEAT . No, it's not a new superfood or a fancy supplement. NEAT stands for Non-Exercise Activity Thermogen