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22 Mar

This recipe is perfect for those days you are swimming in apples. I love me a warm apple that’s been baked in a tasty waffle goodness, and this combo did not disappoint!




–1/3 cup quick oats (uncooked)

–1/3 cup 2% fat cottage cheese

–1/2 scoop vanilla protein powder

–2 egg whites

–1/2 tsp baking powder

–1/2 tsp salt

–4 – 6 drops liquid caramel stevia

–1/2 tsp cinnamon

–1/4 tsp nutmeg

–Almond milk or water until batter is desired consistency (about 1 TBS or so)

–1/2 medium apple, cubed


>Mix all ingredients (except the cubed apples) in a blender. Stir in apples. Cook in a hot, greased waffle maker. Top with Salted Caramel Noosa yogurt and enjoy!



15 Mar

The thing I love about overnight oats is that it’s meal prep without looking like a sad chicken breast and broccoli in a tupperware in your fridge, waiting to become more rubbery and tasteless in your microwave.

Breakfast time is nuts over at my house, and typically I don’t eat real food until almost lunch time.

Having these overnight oats handy in the mornings is the ticket to saving my loved ones from one of my hangry episodes.




–1/2 cup dry rolled oats

–1/3 cup plain greek yogurt

–4 drops liquid stevia

–1/2 tsp cinnamon

—mix all above ingredients, then add:

–1/4 cup frozen raspberries

–2 TBS white chocolate chips

Store in an airtight container in the fridge for at least 8 hours!

31 Dec

It’s here! The end of 2015! We have a fresh start for  a brand new year to try something different in our lives.


Unfortunately, most resolutions don’t last past February (or even the second week in January), but if the resolutions are set like S.M.A.R.T. goals, the resolutions have a better chance of being successful.

Here are my suggestions for creating resolutions that stick by using the S.M.A.R.T. goal-setting method:

  1. Set a large overall goal (for example: I want to lose 5% of my bodyweight)
  2. Write down the actions that need to be taken to reach this goal. (for example: exercise 5 days each week, drink more water, eat more vegetables, get more sleep, etc.)
  3. Turn each of the action steps into mini goals using the method steps below.
  4. Set a reward for yourself for reaching each goal.


Make your goal specific. Don’t just say “I want to get healthy in 2016,” spell out exactly what you want to do!


Give the goal a measurable component. Don’t just say “I want to drink more water,” say “I want to drink 100 oz of water by 5:00 pm each day.”


Make sure your goal is something you can actually reach. There’s nothing more maddening than not living up to your own standards. Don’t say “I want to lose 100 pounds by March” when that is not something possible for you health-wise.


Is this goal relevant to your current situation? Is this something you really want to do?


What is the timeline for your goal? You need to give yourself a sense of urgency so you’ll actually complete the goals. Set a timeline and a due date to get things done!


Here’s an example of a good resolution/goal setup:

2016 RESOLUTION: Get healthy/lose weight/get stronger

Action steps that need to be taken to reach my resolution: drink more water, eat better, exercise, sleep more.

GOAL 1: Drink 1/2 my bodyweight in ounces of water every day by 5:00 pm.

Reward for reaching Goal 1 for 4 weeks in a row: New water bottle.

GOAL 2: Exercise at least 30 minutes each day 5 days a week.

Reward for reaching Goal 2 for 4 weeks in a row: New Workout outfit

GOAL 3: Go to sleep by 10:00 pm every night every night.

Reward for reaching Goal 3 for 4 weeks in a row: Pedicure/Manicure

GOAL 4: Eat three cups of vegetables (1 cup with each meal) 5 days each week.

Reward for reaching Goal 4 for 4 weeks in a row: Night out!

I want you to be successful in whatever goals you set for yourself this year! If you need help figuring out the fitness side of things, join my January Fit Blast to help with your exercise goal 🙂

05 Dec

It’s the holiday season already! Do you have a health and fitness-nut you need to shop for this year? Here are a few gift ideas for you. I want all these things in my stocking!

So, in no particular order:

  1. Good2Go Protein Bars!


G2G barsThese protein bars are made with REAL ingredients. No preservatives, no added sugars, just crazy delicious flavors waiting to make you feel like you’re eating a candybar. My favorite flavor is the Peanut Butter Chocolate Chip, but I don’t discriminate. I’ll happily eat all the flavors. (You can get 20% off your order at Good2Go using the coupon code jillk at checkout)

2. Dvine Juice

dvinejuiceSome people love juice cleanses, and some people don’t believe in them. I personally think having a day or two every now and then when you supplement your daily healthy diet of food with fresh-pressed green juices is good for the body. It’s a quick and delicious way to ingest important nutrients. If you’re local to Utah, I highly suggest Dvine Juice. The prices are very affordable and I love the taste of her juices. Hot lemonade? YES.

3. Beloved Blends Protein Powder


There are so many unclean protein powders on the market right now. Beloved Blends is one of my favorite super clean protein powders that don’t cause bloating and actually taste good. It’s made with 100% Grass-fed whey, sweetened with stevia leaf extract, and is fortified with vitamins and minerals to aid in muscle recovery. PERFECT for post-workout dranks.

4. Crazy Richards PB


Peanut butter is my love language. Crazy Richard’s Peanut butter has two of my favorite products: PB Burst packets and Pure PB+ peanut butter powder.

5. Salis Skincare Products

IMG_7282salt scrubs and skin care products that are all natural and use the most organic ingredients. I know it’s not fitness-related, but it is health related! Because I seem to have the skin of a pre-teen, the blackhead mask is my most favorite product offered.

6. Eat Healthy Designs

eathealthydesignsI love eating healthy. I love puns. I love creativity. I love wearing it all on a shirt. Eat Healthy Designs was created by a husband and wife team. You need to look through all their products. Stationery, greeting cards, shirts, and tote bags. You’re going to want this all for yourself.

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