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Fitness is always on my mind ... you can read some of my insights about excercise, diet, workout clothing & equipment, and more here ...

RF READS

Pumpkin Protein Muffins

“MUFF ME POR FAVOR” Ingredients: 1 1/2 Cup(s) all-purpose flour or GF flour 1 Cup oats 2 tbsp brown sugar 1/4 Cup Maple syrup 2 tbsp...

Low-Carb Power Cereal

Try this easy Low-Carb Power Cereal to fuel you throughout your day!

Red, White, & Blue Treat

This healthy and beautiful parfait is a perfect side dish to bring to your 4th of July events this Holiday Weekend!

Reducing Perspiration

Ways you can help to avoid and/or maintain your amount of perspiration in your day to day activities.

Breaking Down Protein Shakes

We break down the benefits and ingredients included in Protein Shakes and include a Basic Shake Recipe, as well as variations.

Steak Recipe from my Dad, Kevin

With Father's Day around the corner, I asked my dad, Kevin, for his personal steak recipe, tips, and tricks.

Easy Grilling Tips & Recipe

Tips to help make grilling a breeze. Easy Grilled Chicken Recipe also included!

Green & White Pizza

Easy to make Green & White Pizza Recipe includes fresh, healthy ingredients for a personal pizza.

STL Pizza: Delicate to Indulgent

We all know St. Louis is a hub for pizza spots. We share with you 3 of our favorite Lighter Pizza Options and 3 more Decadent Options.

Lemon-Dill Mediterranean Salmon

Summer is here and fresh is in! Get your fix of all things fresh with this Lemon-Dill Salmon!

Slim-Down Smoothie

This Slim-Down Smoothie that is high in vitamins is sure to get your day started on the right foot and tastes delicious.

Hummus Tomato Crostini

This Hummus Tomato Crostini is a fresh take on a light lunch or an appetizer for dinner.

Pineapple-Strawberry Mimosa

This Pineapple-Strawberry Mimosa is crisp, refreshing, and ready for Easter Brunch! It's a stand-by classic with a sweet, fun twist!

Successful Choices at Family Events

Here are a few tricks to help stick to your goals and treat yourself healthily at family gatherings.

Asian Chicken Bowl

This healthy, at-home 'take-out' recipe includes the classic flavors of delicious Asian cuisine, such as ginger, sesame, and sriracha.

Basil Pesto Chicken & Pasta

Comfort Food at its finest! Try this Basil-Pesto Chicken & Pasta recipe for dinner this weekend, pairs well with a white wine and good...

Vegan Minestrone Soup

Happy Foodie-Friday! This recipe feeds an army and does so in the best of ways. Packed with fresh vegetables and Italian seasonings, it's...

Tangy Lemon Lime Salmon

This quick and easy recipe for Tangy Lemon Lime Salmon and sides is well rounded meal for the whole family!

Hearty Energy Ball Pancakes!

Need a little extra energy today? Try this pancake recipe that is sure to fuel you for whatever today has in store for you! Energy Ball...

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