Work Out The Full Body

Work Out The Full Body

This is a workout that uses multiple muscles with every exercise! It’s important to mix up your workouts from time to time with a full body workout instead of focusing on the same muscle groups every other day. It made our team really sore which means it works! We’d love to know what you think about it! Check it out below and let us know your thoughts.

Warm Up: 5 minutes of cardio
Time: 45 minutes
Two repetitions per set

Set 1

Standing Side Crunches
Reps: 25 per side
Tips & Tricks: Stand with your feet hip width apart, knees slightly bent and the core engaged. Lift the right leg, bending the knee at a 90-degree angle turning the thigh out to the side. Place hands lightly behind head, elbows out. Crunch your right elbow to the right knee.

Incline Sit Ups
Equipment: Find an incline bench. This exercise will work best if you have a support bar under which to hook your feet as well.
Reps: 20 per set
Tips & Tricks: Lie down so that your upper body is facing downhill. Place your hands behind your neck or on the side of your neck. Make sure your abs stay tightened. You should rise up until your entire back is off the bench and lower back down until your shoulders touch the bench.

Set 2

Reverse Pull-Up / Reverse Chin-Up
Equipment: Pull up bar
Reps: 15 per set
Tips & Tricks: Inhale and pull the chest to the bar, keeping the body upright and puffing out the chest. The elbows should be pointing more-or-less forward (can use a stool or chair to make easier)

Bench Bridge/Hip Lifts
Equipment: Bench
Reps: 25 per set
Tips & Tricks: Lie on your back with your heels on the bench. Lift your hips to be parallel with the rest of your body and lower them to the ground, focusing on your glute muscles throughout.

Set 3

Opposite Arm Opposite Leg Extensions
Equipment: Bench
Reps: 25 per side
Tips & Tricks: Position yourself on your hands and knees on the bench. Slowly extend one arm and the opposite leg and lower. Repeat with the other arm and opposite leg.

Push Ups on Bench
Equipment: Bench
Reps: 15 per set
Tips & Tricks: Position hands parallel with elbows on bench, keep body in a straight line while lifting and lowering.

We’d love to know what you think about this and all of our other blogs!

Red Cabbage Sesame Delight

Red Cabbage Sesame Delight

Something Light And Vegetarian For Summertime

Red Cabbage Sesame Delight

Red Cabbage Sesame Delight

Red Cabbage Sesame Delight

I used to season my food with a little bit of pepper and a whole lot of table salt. And I would add salt to everything, even my salads. I’ve since learned a few tricks in the kitchen to creating food that is flavorful by experimenting with different spices and herbs instead of using so much salt. Oh and I haven’t used regular iodized salt in forever. You’ve probably noticed I use pink himalayan salt in a lot of my dishes. The sodium content isn’t as high in pink himalayan salt and you don’t need to use as much of it to get that salty taste. And the best part is, it hasn’t been chemically processed like table salt and contains a ton of minerals (unlike table salt which contains only one mineral, iodine, which gets added back in after all that processing reduces it to nothing beneficial). Now that you’ve learned something new, here’s a dish that is high in flavor and will probably introduce you to some new spices you’ve never had before. Delish!


1 tsp. evoo

3 garlic cloves, minced

1 bunch scallions, chopped

1 large carrot, sliced

1 head red cabbage (medium), shredded or cut into thin strips

1/2 tsp. paprika

1/2 tsp. pink himalayan salt

pinch of black pepper

1 tsp. turmeric

1/4 tsp. red cayenne pepper

1/2 tsp. celery seeds (or 1/4 celery stick, chopped)

1/2 tsp. marjoram

2 tbsp. sesame seeds (toasted)


Heat evoo in a wok and saute garlic, scallions, and carrots for a few minutes. Add cabbage, paprika, salt, and pepper and saute over medium heat for an additional 15 minutes. Add turmeric, cayenne pepper, celery seeds, marjoram, and sesame seeds and continue to cook for 5 more minutes. Serve. Enjoy and to your health!

Macros per one out of four servings: 119k cals, 3.2g fat (.5g sat, .2g poly, .9g mono), 22.1g carbs (7.2g fiber, 8.9g sugar), 4g protein, 0mg cholesterol, 316.3mg sodium, 200mg potassium


Tania Funduk – Food and Fitness Guru

Fadi Malouf – Nutritionist and Personal Trainer




Caramel Whey Protein Bar Recipe

Caramel Whey Protein Bar Recipe

Sweet without sugar!

Caramel Whey Protein Bar

Caramel Whey Protein Bar

Caramel Whey Protein Bar Recipe

I’m a baker. When I’m happy, I bake. When I’m stressed, I bake. Whenever I ask what I can bring to a gathering, the answer is dessert. So you guessed it, I bake. In an effort to satisfy my need to create in the kitchen (and my sweet tooth) without eating a bunch of junk, I began looking for baked goods recipes using protein powder. When I stumbled across, I was so excited I ordered the cookbook right away! It didn’t take long to figure out what to make first. Caramel Whey Protein Bars with chocolate and caramel; what else do I need to say? Technically, these aren’t actually baked, but it served its purpose nonetheless.

The result? Let me just say, these bars are incredible; they have the perfect amount of sweet without the side effects of sugar. I had no idea something could taste so good without refined white sugar (I mean, if we’re being honest, clean eating doesn’t always mean tasty, right?). And believe me, I know dessert. I used to bake cupcakes for a living. Oh, and the texture…like biting into a fudgy, caramelly brownie.

And not only do they taste good, one of these protein bars kept me full way longer than the store-bought ones I had been buying. Better for your body, better tasting, and less expensive. How could you not want to try these? Go here for the original protein bar recipe. The recipe calls for toffee flavored whey, but I used Optimum Nutrition’s Gold Standard 100% Whey in Caramel Toffee Fudge. You can use any whey you like as long as it goes well with chocolate and caramel, and that is just about anything! Enjoy, and to your health!

Macros per one out of four: 262k cals, 13g fat (5g sat, 4g mono, 1g poly), 18g carbs (5g fiber, 3g sugar, 2g sugar alcohol), 23g protein, 134mg sodium, 38mg cholesterol



Dr. Anna Sward at

Fadi Malouf -Atlanta Personal Trainer



Do All Great Things Really Always Must Come To an End?

Do All Great Things Really Always Must Come To an End?

Healthy eating with Fadi Malouf. Body By Fadi Blog

Healthy eating with Fadi Malouf. Body By Fadi Blog

Early Saturday… cloudy morning…The rain is lazy caressing the windows and softly waltzing across them as it makes the effortless relaxing sound.

Aaaawww…, there is nothing more cozy than gently waking up to the mellow sound of fresh rain, occasional thunder, followed by the powerful yet radiantly amazing, shiny lightning.

What is for breakfast on this glory day of Saturday?

As many of you know how a tight team works, this team work is no different. Words are unnecessary and things just flow. It is like reading someone’s mind and knowing exactly what the next step is. Have you ever been a part of a team like that, where one thing flows after another, almost appearing as orchestrated in some secret mind language?

While she brews the superbly aromatic, fresh Turkish coffee, he is preparing the ingredients for the deer meatballs. He is chopping some parsley, mixing in the Himalayan salt, pepper, cayenne pepper and olive oil. Yum. “Feed Your Body Right” Scrambled Eggs is finally ready – Scrambled egg whites, fresh spinach, chopped delicious tomatoes with parsley, accompanied with black bean fresh avocado salsa. Mouthwatering …giving the body all the great energy to indulge in, while properly fueling it with vitamins, nutrients, protein and delicious flavor. To clean the palette off, fresh orange with California dates on the side. Dates can be dipped in the coffee, so there is no need for any additional sweetness…dates got this one covered and are doing their magic!  

Why Do All Great Things Really Always Must Come To An End? 

If the end is the abundance of health for our bodies, let the end be everyday! Let the wholesome food end up in our bodies and continues to do so without a pause… If the end is for a plate to be empty, appreciated, cleaned off, then the end is the beginning of something great, isn’t it? A great day! And a great healthy life. Enjoy!



Today’s “no guilt” dessert – Butternut Squash with mango almond creme

Today’s “no guilt” dessert – Butternut Squash with mango almond creme

Roasted Butternut Squash
Weekend indulgence?
Butternut squash as a dessert?
Lack some food creativity?
Feel like “cheating” yourself? …
Get inspired!
BUTTERNUT SQUASH is low calorie, low fat, loaded with vitamins, naturally sweet already. Topped with a MANGO ALMOND cream (fresh mango, splash of EV olive oil, water, Himalayan salt & pepper, little wildflower organic honey , organic nutmeg, or cinnamon if preffered, about 7-10 almonds blended together) and VOILA!
Super healthy, creamy, sweet tooth satisfying dessert! Minus the calories and fat.