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The Key to Your Fitness Success

C O N S I S T E N C Y – The most important key 🔑 to fitness. No matter the goal, no matter the plan. Nothing will be perfect. You will fail. You will slip up. If what you do after that makes the huge difference over time.

Think of a time in your life when you overcame a major physical or mental challenge.

Maybe that was finishing grad school. Building a house. Giving birth. Or trying a new activity that scared you. (Sky diving, anyone?)

Recall how hard that challenge was.

How uncomfortable you felt. How you wanted to quit 100 times in the middle of it.

Now think about the person you became afterwards.

Thanks to that challenge, you’re stronger, wiser, and more insightful and experienced.

Above all, you can point to that challenge and say:

I survived that. I did that.

Hang on to that feeling. You’ll feel it again if you’re consistent

Fitness and Beauty Fitness Information Health Diet healthy mind Nutrition Myth Online Personal Training Uncategorized

Whats the Beef about Beef?

B E E F – it’s what’s for dinner.  

So what’s all the beef about beef?🥩

Is it healthy? Is it bad for you? Is it bad for the environmental? Is it good for the environment? 

There are so many conflicting opinions about this protein filled substance. 

Here is our opinion on if you should indulge, why, and how.

Beef provides good-quality protein and is also rich in nutrients, such as energy-supplying iron, zinc and vitamin B12 and immunity-supporting selenium.


Since fast food burgers are considered in the realm of red meat, it can give red meat a bad rap.

The meat quality could also be more of an issue than the meat itself.  After all, lean, grass-fed, hormone-free, antibiotic-free beef from happy cows would probably be different than fatty, corn-fed, hormone-laced, antibiotic-bathed beef from cows in crowded feedlots… never mind beef that’s been processed through the fast food factory.

Our Recommendation(from our friends at PN):

  • incorporate a variety of sources of lean protein in your diet
  • eat whole, unprocessed foods
  • eat lots of vegetables and fruits
  • avoid simple and refined carbohydrates
  • eat naturally occurring “good fats”; avoid industrially produced trans fats and hydrogenated fats
  • buy the best quality food you can afford — including grass-fed, pastured beef if you can manage it
  • keep doing all the habits that — overall — add up to good health
Fitness and Beauty Fitness Information Health Diet Uncategorized

Thin Mint Protein Cupcakes. Soooo Good, You Feel Bad.

I was reminded today of this delicious Cupcake recipe I made almost 2 years ago. If you’re like me and you love thin mint cookies but you have a gluten allergy, THIS is a special treat for YOU.  This is a great way to Treat Yo’ Self, with out the added sugars as well. So Happy Holidays, and Enjoy this healthy, low carb high protein treat!



3 Servings –  (6 scoops) Thorne Vegan Max Protein powder in Chocolate Chip Mint (can sub for chocolate protein)

1 scoop – Organic Gluten free Hi-Protein Pancake/Baking Mix

1 Avocado

1 egg

1 cup Unsweetened Almond Milk

3 TBSP Agave Nectar

2 TBSP Cocoa Powder

1-2 Drops of Peppermint Essential Oil

2 TBSP Coconut Oil

3/4 tsp Baking Soda

1 tsp Baking Powder

1/4 cup Dark Chocolate chips

Preheat Oven to 350 degrees F.

Mix all ingredients except chips in Vitamix (or similar blender) until smooth, then fold in Dark chocolate chips at the end.

Spoon into cupcake papers, and bake for 25-30 mins. Knife should come out relatively clean when done.  Makes 12


P: 8 F: 5.5 C:15 – 135 KCals


Health Benefits of Coffee [Infographic]

Coffee is known for providing you the energy you need in the morning, but it also provides you with other benefits for disease prevention. The health benefits of coffee can help with heart disease prevention and lowering your chances of getting Alzheimer’s disease. It can also help give you an extra energy boost for your physical performance.



Put the Candy Bar Down: 5 Natural Ways to Handle Cravings

The beginning stage of your new healthy eating plan could be hard to handle due to the fact that you will be changing your existing eating habits. If your body has become accustomed to unhealthy foods, bringing in a new healthy foods might not suppress your cravings. Managing food cravings during your new “diet”  may be hard, but it is possible. Check out these natural ways to handle cravings, so you can take back control and be successful with your healthy diet.

5 Natural Ways to Curb Your Cravings

Don’t let your cravings take control of your healthy diet! Follow these tips on how to overcome food cravings. You can succeed on your diet without any fears of giving into your bad cravings.

1. Allow yourself a small treat

When you’re trying to stop cravings while dieting, you may be surprised to learn that it’s okay to give yourself the deserved wiggle room. Adjust your diet plans to allow yourself to give into a craving every now and then. Or, to avoid binge-eating later, try to place a little treat for yourself within your diet. Sometimes, depriving yourself may be more harmful than helpful.

2. Snack swap

Do you lean towards cookies and chips when deciding what to snack on? Consider what you like about those snacks. Is it because you want something crunchy? Sometimes, managing food cravings is as simple as choosing healthier alternatives. Try swapping out the crunchy chips for some raw almonds or carrots. Try eating dried fruit or healthy granola bars if you are craving something chewy.

3. Destroy your cravings

Here’s another tip for managing food cravings: show them who’s boss by physically destroying them. Don’t just throw your snacks away—punch them, crush them. Do whatever it takes to prove to your cravings that you are in charge.

4. Chewing gum

Curb your craving by chewing on some gum. The motion of chewing will trick your mind into thinking that you are eating a snack, but you’re just chewing gum instead of a high-calorie snack. Managing food cravings made easy.

5. Stay hydrated

Sometimes your cravings may just be your body asking for hydration. If you get a sudden craving, drink a tall glass of water, then wait a couple minutes. You may find that your craving will disappear because your body wasn’t hungry; it was actually thirsty.

Nutritional Help for Your Diet

Want to learn more on how to stop food cravings naturally? The innovative online personal training plans from Strong Lean Happy will help you naturally curb your cravings. Discover the benefits of online personal training through Strong Lean Happy. Visit us today!


4 Tips to Avoid Weekend Binges

 The week has finally ended, and you’re looking forward to your weekend plans. You’ve been doing good on your health and fitness this week, and you know you can finish strong. You have brunch plans, and you’re excited to be around your friends and family. But what happens to your diet? It’s the weekend, so you can start the weekends off diet. Cheat weekends allow you to enjoy any spur of the moment diet choices made on Saturday and Sunday. But what if you are worried about weekend binges? What do you do if you just started your diet and don’t want the temptation of eating bad on the weekends?

Four Tips to Avoid Weekend Binges

It can be hard to avoid overeating at brunch or at a party on the weekends. There are so many temptations out there for you to drop your healthy diet and just start up again on Monday. But there are ways to avoid weekend binges.

1. Read the menu

Brunch provides a plethora of options because you can get both breakfast and lunch foods. It could be difficult to not weekend binge on croissants and mimosas. If you know where you’re going to brunch this weekend, take a look at their menu online. Strategize what you will eat that fits well with your macros. If there isn’t an option for you, consider something with less carbs, higher protein and some healthy fats, as that will prevent you from having to completely adjust your meal plans, and avoid having to workout harder, Monday.

2. Give yourself some direction with a cheat meal, not a cheat day/weekend

While cheat days are used in a healthy diet, they may not be so good for you. You deprive yourself all week of unhealthy things until cheat day. Then, cheat day comes, and you go wild with eating all that you desired. You might start freaking out because you may have eaten more than what you intended to eat.

Stop using the phrase “cheat” all together and look at the big picture, if you have something not so healthy for a meal out with friends, use the rest of the day to eat clean. Don’t say F***it and “cheat the rest of the day or weekend. Try to balance out what you eat for the remainder of the day, and if you eat something less desirable for your goals the next day, again try to recover the day with healthy foods to make you feel better and get focused on your goal. Still try to maintain your 80% fullness and eat slowly mindset, even if the foods you are eating are not the healthiest. Think of it as a refeed and not a binge or overeating session.

3. Don’t punish yourself if you do overeat

It has been said refeeding, especially carbs, if you have been depleting them, can be beneficial to your body and your progress. If you happened to have a weekend of undesirable foods, don’t feel so down on yourself that you just give up. Remember the pathway to success is no straight line, there are ebbs and flows with everything. Take it as a learning experience, not as a guilty memory.

4. When in doubt, work it out

If you’re just worried to offset your health gains you made, continue your workout routine to the weekends, don’t just workout during the week. Ideally for fat loss you should be working out 4-6 days per week. If weekend overeating worries you, feel better knowing that you have done your part to workout.. You don’t even have to head to a gym, you can always just work out from home or even outside using our live and on-demand workouts.

Have a Nutritional Plan Ready for the Weekends

Strong Lean Happy provides nutritional support from a certified nutritionist for those who join our online personal training programs. Visit us today for your subscription!


5 of the Best Protein Powder Brands You Should Try

It can be overwhelming to walk into a supplement store and look at all the protein powder brands. Looking at a wall full of options, how can you tell which one is the best from the rest? How will you know which is the best protein brand for muscle development or the best tasting protein brand? Consider our tips for finding the best protein powder brands the next time you’re shopping for a supplement.

5 Protein Brands You Should Know About

The next time you’re in a supplement store, we’ll help you decipher the best proteins from the rest. You may become an expert and start to consult other people of the best brands they should try.

1. Thorne Research Whey Protein Isolate

My guess is that you have never heard of Thorne Research. Well its not going to be found in the protein section of the healthy foods store, or the nearest GNC. Thorne Research will most likely be found at a Physician or Dietetians office, because it is of higher quality and tested more vigorously than the average supplement. Thorne Research’s Whey Protein Isolate is a great tasting, easy-to-digest whey protein powder that is low in sugar, calories, and fat. Whey Protein Isolate is ideal for anyone desiring to add additional protein to their daily diet, including children and adults. Thorne’s Whey Protein Isolate is NSF Certified for Sport®.

2. Thorne Research VegaLite Protein

VegaLite is a non-whey, vegetable-based protein powder that is low in sugar, calories, and fat. VegaLite is ideal for vegans and vegetarians, for dairy-sensitive individuals, and for anyone who desires to add additional protein to their daily diet. VegaLite provides 24 grams of protein per serving, from an easily assimilated proprietary blend of pea and rice protein – a welcome alternative to more allergenic casein-, soy-, or egg-based protein sources. VegaLite is available in a great-tasting vanilla flavor and can be mixed with water, a beverage of choice, or blended as part of a smoothie or shake.

3. NOW Certified Organic Whey Protein

NOW® Certified Organic Whey Protein is an all-natural whey protein that is concentrated from organic milk, which was produced without the use of synthetic growth hormones (rBGH), antibiotics, or pesticides. It is processed by low temperature ultrafiltration to limit denaturation of the proteins, and is both bioavailable and easily digested. Whey protein contains a high concentration of Branched Chain Amino Acids (BCAA’s), which are important for efficient muscle metabolism. These qualities make NOW® Certified Organic Whey Protein an ideal supplement for active individuals seeking the most natural and wholesome milk protein for themselves and their families.

4. Vega Clean Protein

 Help build and recover muscles after exercise with Vega Clean Protein. With 25g of plant based protein per serving, 4g of BCAA’s, and no sugar. This vegan choice is among the best out there. This on can be found at health food and supplement stores abound.

5. Pure Charge Nutrition

If you have a vegan diet but still want to get your protein after a workout, there is the Pure Charge Nutrition plant-based protein. Their formulas are all-natural, gluten-free, vegan, and non-GMO. It will be the healthiest, cleanest, and one of the best protein powders you will ever have.

Focus on Your Muscle Development with Strong Lean Happy

With workouts that will focus on muscle development, Strong Lean Happy’s online personal training program will help you get the body you want. Subscribe with us today!


10 Excuses People Use to Justify a Poor Diet

What would you say if someone asked why you aren’t eating healthier? You might find yourself using excuses for a poor diet to justify yourself. Everyone finds the best excuses when they are defending their unhealthy habits. Sadly, they don’t get creative and all the excuses start to sound the same. Eliminate these 10 excuses and start eating healthy today.

Stop Using These 10 Excuses for a Poor Diet

Nutrition and wellness start taking a backseat in some people’s lives when it comes to convenience and timing. It’s called fast food for that reason—it’s convenient and time-efficient. Have you used the following excuses to justify why you have a poor diet?

1. I don’t have the time

When asking someone why they have a burger and fries for lunch, they might say, “I didn’t have time to make my lunch this morning.” If you run to the nearest fast food restaurant for lunch, try these easy meal prep recipes you can prepare for the week, so you can save your money and have a healthier lunch.

2. I can’t let food go to waste

Just because no one else took that last doughnut in the break room doesn’t mean the task of eating it was placed on to you. You can always say no and eat a banana or apple instead. Try some of these trail mix recipes to help with the snacking craving of your poor diet.

3. I drink a diet soda with every meal

The word “diet” may not actually mean that it’s healthier for you. It still contains sugar and caffeine, which you do not need in your body. Want to take yourself off of the diet soda addiction? Give these alternatives a try.

4. Treat yo’ self!

Treating yourself to a piece of chocolate cake should only apply if you really deserved it. Save it for a special occasion or after you have been on a healthy streak. Find out how to treat yo’ self without having to eat unhealthy or gain weight.

5. I’m stressed out

We’ve all probably had that day at work where you have 20 things to do in eight hours. It’s understandable to want to comfort yourself with tasty foods. But what if you’re always stressed? That could lead to a poor diet just to relieve the stress. When you are stressing out, try these superfoods to comfort you.

6. I’ll just work out harder today

There could always be a possibility to work out longer or more just because you ate a cookie, but what if you don’t actually get to the gym that day? Now, you have to work three times harder the next day. If you skip another day due to having a full schedule, then you will have to work four times harder. A poor diet should not be the reason to work hard at the gym; you should be working harder for a better you.

7. I’ll start my diet on Monday

Procrastination is probably one of the biggest excuses for not being healthy. If you constantly are waiting for Monday to start a new diet, you may never actually start your diet. Mondays can be stressful, which can place you in a position to stress eat. Here are some perfect times other than Mondays to start your diet.

8. It’s so expensive

Yes, a salad is more expensive than a cheeseburger at a fast food restaurant. However, those aren’t the only places to get a healthy meal. Meal prepping is a great way to see how it could be inexpensive to set up all of your meals for the week and keep you away from a poor diet. There are many easy and inexpensive recipes you can make with under $50!

9. I’m PMS-ing

Chocolate may definitely be the staple food for women during that time of the month, but you can still choose to be healthy during that time. A poor diet may not help get rid of symptoms of PMS. Some healthy foods can actually be more beneficial for you and help with the symptoms of PMS.

10. I don’t want to just eat salad all day

Just because you’re eating healthy doesn’t mean you’re only eating salads for all three meals. Oatmeal, salmon, and brown rice are some examples of options to mix up for your new healthy diet. You must find your favorites among the many healthy choices and plan your breakfast, lunch, and dinner. You’ll be surprised with what you can make!

Stop Making Excuses for an Unhealthy Diet

If you’ve heard yourself saying one or more of these excuses, it may be time to look at your options towards a healthier lifestyle. If you are ready to transform your life into one that is healthier, visit Strong Lean Happy to try an exercise plan that is personalized to your health goals. Don’t wait to become a strong lean happy person—try it today!


The Best Things in Life Are Green: Smoothie Recipes

Are you always on the go? Do you want to add more vegetables and fruits to your diet but don’t have time to eat them individually? Get ready to go green with these great smoothie recipes. Green smoothies are an easy way to eat your daily servings of vegetables and fruits and even get some protein, too. Add these green smoothie recipes to your diet for some extra green.

Healthy Smoothies to Try

Whether you like to taste all your ingredients or mask the flavor of kale or spinach, these smoothie recipes are sure to make it easier to get some green in your life. There is even a smoothie recipe for that Snickerdoodle cookie craving you may be having. Now you can have your cookie and drink it, too!

Mango Tango Green Smoothie

For the first of our green smoothies, you’ll need:

  • 2 cups fresh spinach
  • 1 ½ cups water
  • 2 cups frozen mango
  • 1 peeled orange
  • ÂĽ cup rolled oats
  • 1 serving vegan vanilla protein powder or grass fed whey protein

Start by blending the spinach, orange, and water until smooth. Next, add the remaining ingredients, and blend until it is creamy and smooth.

Detoxifying Kale-Ginger Smoothie

This healthy smoothie is great at helping you get rid of those unwanted toxins. You’ll need:

  • 1 ripe banana, peeled and frozen
  • ½ cup frozen blueberries
  • 2 teaspoons ginger, peeled and finely grated
  • 2 cups kale leaves, loosely packed
  • 1 cup unsweetened almond milk
  • 1 tablespoon chia seeds (optional)
  • 1/8 teaspoon ground cinnamon
  • 2 teaspoons to 1 tablespoon raw honey
  • 1 serving vegan vanilla protein powder or grass fed whey protein

Blend all your ingredients until smooth.

Snickerdoodling Green Smoothie

Ready to feed into that cookie craving? Gather the following ingredients:

  • 1 handful spinach
  • 1 frozen banana
  • 1/2 small avocado
  • 1/4 cup unsweetened almond milk
  • 1/2 tsp vanilla
  • 1/4 tsp cinnamon
  • 1 serving vegan vanilla protein powder or grass fed whey protein

Blend until smooth!

Kale me Mango Smoothie

For this fruity delight, you’ll need:

  • 1 banana
  • 2 cups of chopped kale
  • ½ cup of light unsweetened soy milk
  • 1 tablespoon flax seeds
  • 1 teaspoon maple syrup
  • 1 serving vegan vanilla protein powder or grass fed whey protein

Throw these into the blender and blend until smooth.

Get Strong, Lean and Happy.

These green smoothie recipes are a great addition to any healthy diet. Interested in a personalized workout and nutritional plan? Visit Strong Lean Happy online to find a great plan to get to a healthier you. Get Strong, Lean, Happy today!