Grocery Store Guide

Grocery Store Guide

Throughout this post I will list of food that I have separated into different categories of good and foods to avoid. This list shows which foods have helped me achieve my body goals. Not everything that has worked for me will absolutely work for you, but by changing your lifestyle to eating whole foods can and will work. I typically rely on my own experiences as well as trial and error when it comes to choosing the right foods. It is crucial for me to listen to my body. Understanding which foods work best for me when trying to lose fat and have energy is important for achieving my fitness goals!

Trust me...

I am aware that organic, fancy, grass-fed products are expensive. When it comes to the quality of my food, I personally make sure I budget my money to properly fuel myself with the best food. After all, the best thing I can spend my money on (when it comes to physically bettering myself) is the food I eat. With that being said, there are plenty of ways to be extremely cost-efficient when eating the way I do.



Quality Options:

  • Grass-fed Beef

  • Lamb

  • Wild Caught Salmon

  • Pork

  • Uncured Bacon

  • Chicken/Turkey

  • Eggs

  • Fish


  • "Farm Raised" Seafood

  • Factory-farmed Eggs (non-cage free)

  • ANY and ALL "Soy Protein" Products

  • Tofu


Quality Options:

  • Avocado

  • Olives

  • Brussels Sprouts

  • Collards

  • Kale

  • Cooked Spinach

  • Asparagus

  • Broccoli

  • Cabbage

  • Cauliflower

  • Celery

  • Cucumber

  • Dark Lettuce

  • Iceberg Lettuce

  • Artichoke

  • Green Beans

  • Summer Squash

  • Zucchini

  • Blackberries

  • Blueberries

  • Strawberries

  • Lemon

  • Lime

  • Grapefruit

  • Oranges

  • Raspberries

  • Apples

  • Tomatoes


  • Canned Fruit

  • Canned Vegetables

  • Dried Fruit


Quality Options:

  • Almonds

  • Brazil Nuts

  • Cashews

  • Macadamia Nuts

  • Pecans

  • Pine Nuts

  • Pistachios

  • Walnuts

  • Chestnuts

  • Sprouted Legumes


  • Peanuts (There are better options)

  • Soy Nuts

  • Corn Nuts



Quality Options:

  • Organic, Grass-fed Butter

  • Ghee (clarified revision of butter, which is completely lactose free)

  • Full-fat Dairy Products (milk, Kefir, heavy cream)

  • Full-fat Heavy Whipping Cream


  • Skim Milk

  • Low Fat ANYTHING (these companies take out the natural fat in the product because people are afraid of fat and replace it with sugar. WHAT!?)


(I only use these when I am baking a healthy sweets)

Quality Options:

  • Xylitol

  • Stevia (all natural sweetener, no chemicals)

  • Raw Honey

  • Erythritol

  • Monk Fruit Sweetner


  • Brown Sugar

  • White Sugar (table sugar)

  • Honey

  • Agave Syrup (don't be fooled by it's "natural sounding" name)

  • High Fructose Corn Syrup (CHECK your LABELS!)

  • Aspartame disguised as:

    • NutraSweet

    • Sucralose

    • Splenda


Matcha for Health

Matcha for Health

Matcha is on the rise and if you haven't heard of it yet you best keep reading!  I am going to start simply by saying this...Matcha is magical. It is the powdered form of green tea, and if you don't know about the benefits of green tea you have come to the right place!


Benefits of Matcha Green Tea

  • Mood enhancement

  • Tons of antioxidants to help fight against diseases, oxidative stress, free name it!

  • Natural weight loss aid

  • Detoxing agent for your entire body

  • Sugar-free

  • 30% metabolism boost

  • The PUREST form of energy without the jitters or crash!


Matcha for Weight Loss

Learning how to fuel your body is the first step toward long-lasting weight loss. Drinking water, avoiding sugar, and working up a sweat are all important pieces of health that I preach on a daily basis. BUT I have recently discovered a new addition to my health regime...Matcha green tea! Below I am going to list the easiest ways to incorporate Matcha into your daily routine!

  • Immediately after waking up, "Bulletproof Style" (organic grass-fed butter, coconut oil, almond milk, matcha, blended)

  • Drink 1 cup of Matcha before every meal

  • Blended in a protein shake or smoothie

  • Mixing it into healthy Matcha treats


Why Does Matcha Help with Weight Loss?

Matcha is a pure and natural energy source, similar to caffeine. The simple benefits to incorporating caffeine into your diet are appetite suppression, increased resting metabolic rate, and calorie burning.

The concentration of EGCG—the superpotent nutrient found in green tea—may be as much as 137 times greater in powdered matcha tea. EGCG can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of new fat cells). One study found that men who drank green tea containing 136 milligrams of EGCG—what you’d find in a single 4-gram serving of matcha—lost twice as much weight than a placebo group and four times as much belly fat over the course of three months.

To put it more simply...drink your Matcha if you want to be extremely healthy, shed some extra pounds, and become superhuman! :)

*IMPORTANT* Anti-Aging Benefits

If you didn't already know, oxidation is NOT a good thing. Even though it sounds like Oxygen, this is not something to mess around with. Oxidation is a naturally occurring process that our body goes through as we age. 

Oxidation occurs when molecules within your body lose electrons to electrically-charged molecules of oxygen in your blood stream.

How to Prevent Oxidation...

Eating a diet rich in antioxidants is very important for keeping the level of oxidative stress in your body low...which brings me to my next point! Matcha Green Tea is THE most powerful beverage on the planet. 

I hope you enjoyed reading this post as much as I enjoyed writing it! The benefits to drinking Matcha are endless! Help spread the word about this healthy superfood by clicking the "share" button below! Also, be sure to act fast on changing your health by checking out the products below! :)


Spinach Artichoke Dip Recipe

Spinach Artichoke Dip Recipe



  • One 14 oz. can of Artichoke Hearts
  • 1/4 cup of Flat-leaf Parsley
  • One 10 oz. package of spinach
  • 1/2 cup of Mayonnaise
  • One 8 oz. pack of cream cheese
  • 2 cups of Mozzarella cheese
  • 1/4 cup Parmesan cheese, grated
  • 1/2 tsp Garlic salt
  • Salt and pepper


  • Place all ingredients into a crockpot and cook on low heat for 2-3 hours, or until creamy or hot.
  • Serve with celery and cucumber slices.

Bacon Jalapeno Poppers

Bacon Jalapeno Poppers


  • 24 Slices of bacon. Cut them in half lengthwise

  • 24 Fresh jalapeno peppers

  • Two 8 oz. packets of cream cheese

  • 1 cup of shredded cheese

  • 1 tsp salt


  • Preheat oven to 400 and line a baking sheet with wax paper

  • Cut the jalapeno peppers in halves, lengthwise and remove the seeds

  • Mix the cream cheese, salt, and shredded cheese until smooth

  • Spread the cream cheese mixture into each of the jalapeno peppers with a rubber spatula and wrap the bacon around the pepper.

  • Place on baking sheet and bake for 25-28 minutes

Food Cravings Decoded

Food Cravings Decoded

Do you feel like you are constantly hungry or craving foods you know aren't good for you? Same...but good news! There are specific reasons for why you crave certain foods that you do and we are here to help!

If you crave...



What you are lacking: Chromium, Carbon, Phosphorus, Sulfur, or Tryptophan.

What to eat to combat these cravings:

  • Dark leafy, vegetables
  • Dairy (if tolerable)
  • Nuts (not peanuts)
  • Liver
  • Chicken
  • Beef

If your biggest issue is chocolate, you probably need to add more magnesium to your diet. Safe foods to add to your diet are raw nuts and seeds, or try unsweetened chocolate (90-100% Dark chocolate) in moderation!

Bread, Baked Goods, Pasta, or Rice


What you are lacking: Nitrogen

What to eat to combat these cravings:

  • Protein
  • Fish
  • Meat
  • Nuts


What you are lacking: Calcium

What to eat to combat these cravings:

  • String cheese (if tolerable)
  • Broccoli
  • Kale
  • Other dark, leafy green vegetables

Just always hungry in general...

If drinking a large glass of water does not sate your hunger, you may be missing some key nutrients such as...

  • Silicon
  • Tryptophan
  • Tyrosine

Try eating more...

  • Nuts
  • Seeds
  • Cheese
  • Spinach
  • Liver
  • Lamb
  • Supplements!
    • I personally take a Tyrosine supplement and a multivitamin to help avoid any of these craving or hunger issues throughout the day!

Coconut Almond Butter

Coconut Almond Butter


  • 2 Cups Raw Almonds

  • 1/2 Cup Unsweetened Coconut Flakes

  • 1 Tbsp melted coconut oil

  • 1 TBSP Real Maple Syrup (optional)

  • Pinch of Pink Himalayan Salt – love this sea salt from the Oregon Coast


  • In a sturdy food processor throw in your almonds, coconut flakes and sea salt.

  • Melt the maple syrup and coconut oil together in a microwave for about 30-40 seconds.

  • Turn on your food processor. As it’s going, add your melted coconut oil and maple syrup down the tube.

  • For 10 minutes or so let it do it’s thing, stopping every two minutes or so to scrape down the sides. If you don’t have a hefty food processor, people have said this part can take awhile. It usually takes about 10-14 minutes total.

  • When it’s all oozy and a bit melty, it’s done! Almonds + coconut flakes = match made in heaven.

Yoga Ball Booty Burn

Yoga Ball Booty Burn

All you need is a yoga ball for this lower body burn!

Complete 20 repetitions for each exercise and repeat this circuit 5 times through for a killer lower body workout!

Move 1: Glute Bridge on Yoga Ball

Move 2: Glute Bridge with Yoga Ball Squeeze

Move 3: Back Extension on Yoga Ball

Move 4: Single-leg Glute Bridge with Yoga Ball Squeeze

On the run? Save or "Pin" this image so you can have it on the go!

Yoga Ball Booty Burn

Photography by: Caitlin Teknipp with Teknipp Photography

The Ketogenic Diet

The Ketogenic Diet

"I have struggled a lot trying to find a diet that fits my lifestyle. The Ketogenic Diet has changed my life and I do not ever intend on going back!" -Lauren Teknipp

What is the Ketogenic Diet?

The Ketogenic Diet is less of a diet and more of a complete change in your style of eating, but do not fear. The Ketogenic diet is known its low carb, high fat, moderate protein style of eating. The goal of the Ketogenic diet is to get into "Ketosis," meaning you produce ketones in your liver to be used as energy. When you eat carbs your body will produce glucose and insulin to use for energy. By replacing your carbs with fat, you are lowering the production of this glucose and insulin in your body. When this happens, your body is forced to use only ketones as it's energy source, as well as your body fat. What happens is, your body fat is turned into ketones and then burned for energy! How great is that?

How Do I Get Started?

Reaching ketosis does not happen overnight and this is not a style of eating that you can go halfway on. When you eat this way, you are choosing to switch from being a sugar-burner to a fat-burner. This process can take anywhere from 2-7 days, depending on how your body adjusts. The fastest way to get into ketosis is to exercise on an empty stomach, keep your carb intake to 20g or less per day, and increase your dietary fat and water intake.

What are the Benefits of Eating High-Fat?

Some of the naturally occurring benefits of a Ketogenic diet are as follows...

  • Suppressed appetite
  • Healthy weight-loss
  • The main portion of weight-loss comes in the form of body fat and from the abdominal region
  • Triglyceride count lowers (triglycerides = fat molecules that are detrimental to your overall health)
  • Increased HDL (good cholesterol)
  • Clears skin conditions such as acne, dry skin, rashes, and eczema. 
  • Reduces blood sugar and insulin levels
  • Major improvements in people with Type 2 Diabetes (basically reverses the effects!)
  • Reduces blood pressure
  • Treatment for metabolic syndrome
  • Therapeutic treatment for several brain disorders
  • Reverses the production of cancer cells by starving cancer cells of their primary fuel, glucose, thus killing cancer!! Source
  • The list goes on...

How Much Weight will I Lose?

Depending on what your weight-loss goals are, the number is unlimited! I have had some people who are extremely overweight or obese lose 100+ pounds. The great thing about the Ketogenic diet is that you can tailor it to fit your own specific needs. The goal is that you lower your carb intake to between 20-50g per day (depending on how well you tolerate carbs, I stick right around 30). Once you have reached your "goal weight" you can increase carb consumption if you wish to a maximum of 100g per day.

What Do I Eat as a Snack?

Email me at and I can answer any of your specific questions about eating high fat based on my experience and my personal eating style with Keto.

Resistance Band Core Workout

Resistance Band Core Workout

A good way to switch up your typical routine of core exercises is to add some new equipment! In this core workout, you will need a few different resistance bands that are shown in the video below. Repeat this circuit 5 times through with as little rest as possible for a challenging core workout!


Resistance Band Core Workout

Repeat 5 Times

  1. RB Reverse Crunches x 20
  2. RB Leg Push-outs x 20
  3. RB Wide-Narrow Sit-ups x 20
  4. RB Marchers x 20 each leg
  5. RB Lifted Leg Claps x 20

Make sure you keep up with your overall core strength to prevent any lower back injury longterm!

Lower Body Strength Circuit

Lower Body Strength Circuit

If you want to see some serious progress in your butt and legs, we strongly suggest performing this strength circuit once a week for your leg day! We love the style of this workout because it is a circuit-style life, which is a great replacement for traditional cardio! Repeat this circuit 4 times. If you are a beginner, we suggest performing the first round of all of these moves without any weight, and then work your way up. Get ready to sweat!



Lower Body Strength Circuit

Repeat 4 times


  1. Barbell Back Squat x 20
  2. Barbell Walking Lunges x 24 total
  3. Barbell Hip Thrusters x 15
  4. Single-leg RDL x 15 each leg
  5. Overhead Bulgarian Split Squat x 10 each leg



If you need further explanation of any of the exercises you see in this video, just email us at and we will provide you with a PDF of details!