If you're following a paleo based diet, or either the Portion Fix or 21 Day Fix, you know that getting in all of your protein for the day can sometimes be difficult.  So, why not get in a couple servings of protein right off the bat for breakfast? These protein pancakes are the perfect way to do just that!

Try this simple booty move to firm up the outer part of your glutes and thighs.

1. Simply lay on one side with your bottom leg slightly bent.
2. Lift your top leg with toe pointed.
3. Repeat for 20 reps.
4. Switch to your other side and repeat for another 20 reps.

To advance this move,  you have 2 options:
1. Intermediate:  Come into supported side plank with your bottom knee on the ground. Lift top leg with toe pointed.
2. Advanced: Come into full side plank with your legs stacked. Lift top leg with toe pointed.

#WorkoutWednesday this #TIU move is great for total body toning without having to use any weights.  Karena & Katrina deem it the Bonzai Booty haha... gotta love them!

To do the Bonzai Booty:

1. 1. Start by lifting one knee and twisting with your elbows to touch the knee,  keeping the standing leg strong. 2. Lower knee and come into tabletop position with your back straight.
2. 3. Lift the same leg as you used to lift your knee straight into the air.
3. 4. Repeat for 20 reps on one side.
4. 5. Repeat 20 more reps for the opposite side.

Now that's one tasty and healthy lunch! Pan fried Tilapia & Mediterranean orzo salad . Both are so quick and easy to make, and even better,  you can make a big batch of orzo salad ahead of time and be set for a week.

Target those obliques with this simple variation on a sit up.

1. Start by laying on one side with your knees bent,  hands behind your head,  and chest pointing directly up at the ceiling. 
   
2. Crunch up from your center and really focus on tightening your obliques while lifting up your core.

Repeat for 50-100 reps on each side or 3 sets of 20 reps incorporated into an ab circuit.

It's been a while since I've done a #WorkoutWednesday post, so here's a great total body strengthening move! the side raise and squat targets your glutes (especially that "saddlebag" area), quads, shoulders, obliques, and upper back.

I don't know about ya'll, but I'm a sucker for breakfast foods! I could literally eat breakfast for well, breakfast, lunch, and dinner. I love that breakfast foods allow you to get in carbs, good fats, protein, and veggies, all in one dish.  Which is exactly what this breakfast casserole is perfect for!  

Ever need a solid dose of protein, but aren't in the mood for something heavy like meat?  This light and refreshing egg salad is one of my favorite lunches.  ​

These balsamic brussel sprouts are one of my favorite things to have when I'm craving something salty and a little bit filling for a snack, or to accompany my main course.  They are the absolute tastiest way to get in a serving of veggies each day.  So easy and can make ahead of time to warm up in the microwave throughout the week. Enjoy this recipe! 

Ingredients

• ~2 handfuls of brussel sprouts
• 2 tbsp melted coconut oil
• 2 tbsp balsamic vinegar
• 1/2 tbsp minced garlic
• 1 tsp black pepper
• 1 tsp red pepper flakes (like the stuff you put on pizza haha)

Directions

1. Preheat over to 400 degrees
2. Peel all stray outer leaves off brussel sprouts.  Cut all brussel sprouts in half.
3. Throw halved brussel sprouts in baking pan. Put coconut oil, balsamic vinegar, and minced garlic on top of brussel sprouts and toss together until sprouts are covered in ingredients.
4. Sprinkle black pepper and red pepper flakes on top.
5. Throw them in the oven, let cook for about 10 minutes.  Then, take out of oven and flip them.
6. Pop them back in the over for another 10 minutes, or until they are browned and crispy.  (I usually wait until I can smell them and check on them)