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🍓🍋‍🟩🥝🥭 5-Ingredient Fruit Salsa

A simple, refreshing fruit salsa that's perfect for summer snacks, desserts, or as a topping for grilled chicken or fish. Ingredients 1 cup strawberries, diced 🍓 1 cup mango, diced 🥭 1 kiwi, peeled and diced 🥝 Juice of 1 lime 🍋‍🟩 2 tablespoons fresh cilantro, chopped 🌿 Instructions

4 likes

💚 What Does Wellness Mean to You?

🎙️ New Podcast Episode: What Does Wellness Mean to You? 💚 This has been one of my favorite solo episodes I have done because anyone can relate. When you hear the word wellness, what comes to mind? The truth is, wellness looks different for everyone. Your health journey is unique, and what wor

0 likes

🥩 Cast Iron Ribeye Steak

A perfectly seared cast iron ribeye delivers a rich, flavorful crust while staying tender and juicy on the inside. Finished with butter, garlic, and fresh herbs, this restaurant-quality steak is surprisingly easy to make at home. Ingredients 1 ribeye steak (1–1½ inches thick, about 16–20 oz) 1

70 likes

🍗 Garlic Parmesan Air Fryer Chicken Wings

These crispy air fryer garlic Parmesan wings are packed with buttery garlic flavor and finished with freshly grated Parmesan for a restaurant-style appetizer or game-day favorite. 💖 ⬇️ Ingredients 2 pounds chicken wings, split into flats and drumettes 1 tablespoon olive oil 1 teaspoon baking

65 likes

🥗 Healthy Homemade Ranch Dressing

This lighter ranch dressing is creamy, packed with protein, and perfect as a salad dressing, veggie dip, or spread. Ingredients 1 cup plain nonfat Greek yogurt ¼ cup light mayonnaise 2 tablespoons milk 🥛 1 teaspoon dried parsley 1 teaspoon dried dill ½ teaspoon garlic powder 🧄 ½ teasp

312 likes

🤎 Microwave Mug Brownie

A quick, simple and delicious treat for those afternoon cravings or when you want a brownie but don't want to bake 🧑‍🍳🥘 . Ingredients 3 tablespoons all-purpose flour 2 tablespoons unsweetened cocoa powder 2 tablespoons brown sugar (or granulated sugar) 1/8 teaspoon baking powder Pinch of

76 likes

🥙 Easy Delicious Chicken Salad

Here's a simple, creamy chicken salad that's perfect for sandwiches, wraps, crackers, or on top of a bed of lettuce. ✨ Ingredients 3 cups cooked chicken, shredded or diced (rotisserie chicken works great) ½ cup mayonnaise ¼ cup plain Greek yogurt (optional, for extra protein and a lig

35 likes

🫐 5 Minute Blueberry Mug Cake

✨ A soft vanilla cake filled with juicy blueberries that's ready in just a few minutes.⏱️ Ingredients 4 tablespoons all-purpose flour 2 tablespoons sugar ¼ teaspoon baking powder Pinch of salt 3 tablespoons milk 1 tablespoon melted butter or neutral oil ½ teaspoon vanilla extract 3 t

50 likes

🫘 Black Bean Stuffed Sweet Potato

❌ No Preservatives ❌ Added Sugars ☑️ Filled with Protein and Fiber ☑️ Great for your Gut Ingredients 1 Medium Sweet Potato 🍠 (I like using the pre-wrapped ones that you cook in the microwave) 1 cup Black Beans 🫘 3/4 cup Salsa 🍅 (try my homemade recipe in a previous post) Instructions 1

5 likes

🎙️ NEW PODCAST EPISODE 💛

🎧 In this episode of the Fitness and Family Podcast, I sit down with MaryClaire, a student at Bowling Green State University, who shares her journey with an eating disorder that began in high school during the pressures of social media and the isolation of COVID. Together, we discuss: ✨ The ea

0 likes

🧀 Easy Homemade Queso Dip

✨ This creamy queso is great with tortilla chips, vegetables, tacos, or nachos and comes together in about 10 minutes. Ingredients 1 tablespoon butter 1 clove garlic, minced 1 cup whole milk 1 teaspoon cornstarch 12 ounces shredded sharp cheddar cheese 4 ounces shredded Monterey Jack chees

14 likes

🌞 Build Your Own Macaroni Salad

This macaroni salad recipe is easy, healthy and you can customize. See options below. Ingredients 8 ounce Cavatapi noodles 1/2 cup celery 1/4 cup Greek yogurt 1/3 cup light Mayonnaise 1/4 tsp salt Optional: chopped onion 🧅, hardboiled egg 🥚, chopped chicken 🐔, fresh chives Instructions

205 likes

🎧 Podcast Episode: Self-Love, Confidence & Leadership

🎙️ What does self-love really mean, and how can it help you become more confident in every area of your life? In this episode of The Fitness and Family Podcast, I’m joined by Emily, a student at Bowling Green State University and a member of the Executive Team for the Self Love Club. I’ve had th

2 likes

🧁 Chocolate Chickpea Muffins

🍫 These moist chocolate muffins are naturally sweetened, packed with fiber and protein from chickpeas, and make a great breakfast or healthier dessert. ✨ Makes 8 muffins. Ingredients 1 (15-ounce) can chickpeas, drained and rinsed 2 large eggs ¼ cup honey or maple syrup ¼ cup milk (dairy or u

39 likes

Podcast Episode: Busy Moms — A Quick Guide to Keeping Your Fitness Routine

🌞 As the weather warms up, schedules get busier — kids’ sports, vacations, cookouts, and all the activities that come with spring and summer. It’s easy for your fitness routine to fall to the bottom of the list. In this episode, I’m sharing realistic tips for busy moms on how to stay consistent

0 likes

🥔 Crispy Air Fryer Potatoes

I almost ate it all! I couldn't believe how good these were 💕 Adjust the recipe based on the number of potatoes. Leave a comment and let me know what you think 🙂 Ingredients 6 medium russet potatoes 3. tablespoon olive oil 1.5 teaspoon garlic powder 1.5 teaspoon onion powder 1.5 teaspo

194 likes

🍫🥜 Chocolate Peanut Butter Chickpea Bar

These no-bake bars are rich, fudgy, and naturally high in protein and fiber. Regular all-purpose flour works well, but it should be heat-treated before using since the bars are not baked. ✨ See ingredients list and instructions below. Ingredients 1 (15-ounce) can chickpeas, drained and rinsed

76 likes

🎙️New Podcast Episode!🥩🥓

I’m joined by Cloe Parker of 🐮Parker Pastures in Colorado — a second-generation rancher with a deep passion for bringing food back to its roots. 💛 Cloe shares her family’s mission to reconnect your table to God’s original design — raising beef on grass🌿, living in connection with the land, and p

0 likes

🍓🍋 Strawberry Lemonade Microwave Cake

A delicious and easy dessert that's perfect for spring or anytime you're craving something sweet. It's quick to make and a fun recipe to enjoy with kids, friends, or the whole family! 💐 Ingredients 4 tablespoons all-purpose flour 2 tablespoons sugar ¼ teaspoon baking powder Pinc

16 likes

🎧 Your Health and Divorce: New Podcast Episode

In this episode, I sit down with Sarah🇨🇦, a mom of two, who shares her journey through a difficult chapter marked by COVID, divorce, depression, and weight gain. Despite always having fitness in her life, she found herself disconnected from her health and sense of self. ✨ Instead of staying stuc

0 likes

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Ashley W Fitness

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