Easy, Delicious, Quick FISH


I totally get it; eating healthy HAS to be convenient. When I actually have the opportunity to prepare a meal, sit down, and eat it (which is super rare), I don’t have much patience. I want it to be healthy, delicious, and quick. Below is a perfect example of exactly that:

Fish (I used fresh, wild-caught haddock):
-Heat pan on stove top
-Spray fish with a tiny bit of spray butter (or oil if that’s your preference)
-Lightly coat both sides of fish with coconut flour
-Once coated with coconut flour, sprinkle on seasonings of choice (I used salt, pepper, tuscan, and stevia for a sweet & salty taste)
-Cook both sides until outside slightly browns and turns crispy (3-4 minutes on medium heat)

Sticking with the “easy” theme, I added a vegetable and whole grain, brown rice side. Both the rice and the vegetables were “steamables” (throw in microwave and heat).


‪#‎healthyrecipe‬ ‪#‎fish‬ ‪#‎dinner‬ ‪#‎wellness‬

Weekend Workout Warrior


Who says Sundays have to be a day of rest? In my opinion, weekend workouts are the best! Working out outside of the hectic work week makes for workouts that don’t have to be rushed and can be enjoyed. Find something you like to do & stick with that! There’s surely something out there for all of us.I love working out outside, while getting to enjoy beautiful views. 6 mile trail run in 42 minutes this AM for me. Who else got moving?

Egg Muffins


As they say, “wakey, wakey EGGS & bakey!”These are simple, transportable egg muffins. I made a bunch of these yesterday to last me for the remainder of the work week. Whenever I need an on-the-go breakfast, I turn to these egg muffins with oats, almonds, and peanut butter; it provides a great mix of protein, carbs (plenty of fiber), and fats.

Recipe makes 18-20 large muffins:
-1 carton liquid egg whites
-3 large whole eggs
-chopped onions
-cheese (optional; I forgot to add this in)
-spices (basil, garlic, salt, pepper)
Feel free to add additional veggies and spices based on preference.

Mix ingredients, pour in greased muffin tins, bake for about 30 minutes at 350.

‪#‎healthybreakfast‬ ‪#‎powerbreakfast‬ ‪#‎eggs‬ ‪#‎recipe‬

Pumpkin Spice Muffins

image1 C Oat Bran

1/4 C Coconut Flour

3/4 C Pumpkin Puree

2 Egg Whites

1 tsp Vanilla Extract

1 Tbs Pumpkin Spice

1 tsp Cinnamon

1 tsp Baking Powder

1 tsp Baking Soda

Stevia (sweetener of choice) to taste

Mix ingredients then pour batter into prepared muffin tins.  Bake at 350 for 25-30 mins or until knife comes out clean.  Let cool.

In a small bowl, mix stevia and cinnamon.  Spray muffins with spray butter or coconut oil and roll in mix.

Optional Frosting: Plain, greek yogurt; fat free cream cheese; stevia; cinnamon.

Enjoy a festive Fall breakfast!


Peanut Butter Banana Oat Cookies

pb cookies

•High in Protein  •No Artificial Ingredients   •No Added Sugar   •High Fiber

Ingredients: -

1/2 banana mashed

-1 C quick oats

-1/2 C plain Greek yogurt

-2 scoops protein powder (I used 1 scoop banana & 1 birthday cake..could use cinnamon or vanilla also)

-1/4 C natural peanut butter

-1 tsp flax seed

-1/2 tsp cinnamon

-1/4 tsp nutmeg

-Stevia to taste

Bake at 325 for 12 minutes.

The protein powders I use are About Time brand.   Check out their website for more: www.tryabouttime.com (coupon code: BrittAtProtein for 25% anything you want to buy off the site) Enjoy!!

Resistance Band Speed & Power Work

Glute Work; Training Day

The first exercise is excellent for targeting the glutes.

My suggestions:

•use a barbell (not smith machine) as it requires utilization of more muscles

•stand with feet further apart than normal (outside shoulder width) with feet turned out

•get deep into squat with weight on heels •when exploding back up, make sure to fully engage glutes

•change hand positioning (right vs left hand in front) with every set

How do I train?

I train for performance, not for any other reason at this point in my life.  My weight training solely consists of compound movements and/or supersetting lower body exercises with upper body (shown in video).

Train strong, my friends!

Healthy Breakfast with ZERO Preparation Time



If you are looking for a healthy breakfast at your absolute EASIEST convenience, THIS would be it!

Protein Cinnamon Granola Clusters (also great for kids)
A Pre-Made Protein Shake (Fill with liquid, shake, and go)

Both of these items are made by About Time. For those of you unfamiliar with About Time, they are an all-natural supplement company. About Time has my full allegiance.

EVERY product they offer is nothing but top-quality. You can get the granola and protein bottle shake at www.tryabouttime.com. They also offer other great products like fruit and nut bars. For those interested, feel free to use my coupon code: BrittATProtein for 25% off your entire order.

No more excuses. Eating a healthy breakfast is ALWAYS possible!


Cheesy Egg and Guacamole Breakfast Wrap

photo (6)

What’s for breakfast?!!?

The thought of boring breakfast doesn’t appeal to anyone! Time to mix it up. I like to get in a healthy combo of fats, proteins, and carbs for every meal.

Here is my Cheesy Egg White and Guacamole Wrap:
(Protein: Eggs, Carbs: Wrap, Fats: Guacamole (and cheese depending on kind used)

-Take Tortilla of Choice (look for whole grain or whole wheat)
and toast
-Cook up egg whites or regular eggs (I used egg white beater subs) in frying pan, omelet style
-Once eggs almost fully cooked, sprinkle cheese of choice into pan (I used low fat cheddar)
-While eggs are cooking, spread guacamole on toasted wrap (I use Wholly Guacamole brand)
-Add cheesy egg whites (or eggs) on to wrap
-Add additional spices of choice (I used salt and pepper)
-Wrap it all up

Aesthetics on Fire INTERVIEW


Had the absolute privilege of doing an interview for Aesthetics on Fire, a website dedicated to motivating and inspiring others to lead a happy and healthy lifestyle.

In addition to my interview, there are tons of other awesome athlete/fitness professional interviews, covering personal struggles, lifestyle habits, training regimens, nutrition, etc. It could certainly aid as a valuable resource for those interested.

Find interview @ http://www.aestheticsonfire.com/#!brittanytegeler/c1w5u

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