I Need Your Opinion


I was a little disheartened by an email I got from an ‘ex’.

I say ‘ex’ because she’s now an ‘ex-reader’.  She probably has some of her own issues unrelated to me, but it still tends to hurt my feelings when I get this sort of thing.

hate mail

*Read from the bottom up on the string of emails


I think it’s a little cowardly to sit behind a keyboard and spew this sort of venom, but that’s just me. I’d appreciate any thoughts you have on the subject. My purpose is to provide helpful tips and advice. My assumption is that’s why you’re here. Any advice you can offer me to support YOU further is much appreciated.

I’ll go ahead and post the tips that I sent in that email despite the fact that I offended that person. In fact, I was flattered that a different reader asked me to post these tips on my Facebook page and on my blog too.  Sometimes I wonder if the info I share is a little TMI, but if anyone can benefit from even one tip, then I’m happy.

Here was the email that I sent out:

I returned from a week in NYC with my almost 20-year-old daughter Hannah. This was a trip that mother’s dream of having with their girl. Further to this, I was happy that Hannah asked me how I manage to stay lean and fit while traveling. I do a lot of it and she realized while traveling with me that it’s not always easy.

Here are a few things off the top of my head that we discussed:
A workout – A short 20 min bodyweight hotel workout is fine in a pinch. Getting a workout done in the NYC Lion Kingmorning is best so that the day doesn’t get away and excuses don’t pop up. It takes NO time at all and keeps the metabolism revved up.

Drink up – Water that is. For me it’s the cure for headaches and dehydration. Although difficult at times I have no liquid calories pretty much EVER (except the odd glass of Malbec).

No bread - This isn’t due to gluten intolerance, it’s just an intolerance to a ‘muffin top’ ;) This really works as hard as it is to do at some places especially, but passing on bread saves massive amounts of calories.

Cut out evening starchy carbs – Keep it to protein and veggies at dinner 99% of the time. Of course being in NYC, my ONE time break in this rule was a treat of cheesecake after the Lion King performance on Thursday. This leads to the next big idea…

Plan a cheat meal – It’s easy to pass on tempting foods when I know I can have them (eventually), Nothing is on the never never list. Here’s how I planned my NYC cheat: we didn’t have dessert all week, we had sushi with no rice and sashimi for dinner (low carb) and I did a metabolic workout with Kate Vidulich mid afternoon (filming for videos). Simple things to set up the perfect storm for a big treat. Oh, and I fasted until after my workout the next morning.
Regular sleep – Going to bed and waking at a similar time daily is key for me. We pretty much stayed on schedule with our own time zone (not always possible I know).

Step out of the comfort zone – Every day was an adventure. Did we know where we were going and what to expect? Not always. We didn’t risk life and limb, but we were definitely out of our element in the big city. Doing something scary makes you feel alive.

NYC times sq H and me

Do a good deed – I found a wallet and could only imagine the panic I’d feel had it been me that lost mine. I turned it into the doorman and was thrilled that I made some strangers day who came back for it 5 minutes later. I never found out who it was but, man, it felt good to know some one had a good day because of that small gesture.

These are only a few things off the top of my head: small things that over time add up to better health.


Make sure to let me know how you feel about the comments from ‘Barb’. And like my Facebook page here too.

Never Sit Down Never Grow Old

No one really plans on getting old.

Of course we all know it’s a reality, but it’s something that happens to others and it’s difficult to see in ourselves. Often it hits us in the face when we see a photograph or when we see someone that we haven’t seen in years. It’s either a pleasant surprise or a dose of a little too much reality (often served up with a dose of mortality on the side).

I just turned 51.

Fitness008This is a recent photo that I had taken and evidence that years of doing sweaty workouts are definitely time well spent. I’ve been a gym rat for over thirty years. I want to encourage all of you who hit the gym on a regular basis now to NEVER stop or sit down.

Life has a funny way of putting obstacles in the way of training. You might find that you’re super dedicated now, but then you may get a big job, you have a family, you go on holiday or may find any number of valid reasons to have an interruption in your training schedule and then it happens: you get out of your routine and your workouts are shelved. You may think it’s temporarily, but too often it’s longer than you plan.

I know you may say it ‘won’t happen to ME’, but seriously, I tend to be the exception and not the rule when it comes to the ‘super fit and over 50’ category. All my ‘gym buddies’ from past training days have long since found a comfortable chair while I have not. I don’t rely on stories of my ‘glory days’ as an athlete from the past; I continue to live the ‘glory days’ with personal challenges now.

Do you want to have visible abs when you’re 50? Do you want to be able to do pull ups, human flags, and have strength like you do now? I’m here to say it’s not only possible, it’s probable if you play your cards right. I’m as strong as I’ve EVER been and probably even leaner than I was in my 30’s. You can be too.

It’s the 10,000 hour rule: This is the idea that it takes approximately 10000 hours of deliberate practice to master something. The ‘something’ in this case, is your body. Sadly many people spend more time and money on their car than their body.

Here are ten tips to keep in mind so that years will be more of a friend than a foe:

- Consistent short workouts trump longer sporadic ones. Often times I get asked how long I spend training each day; more important is the consistent commitment of a short amount of training time over the long haul.

-Take notes. Training journals are helpful accountability tools. I can compare performance from 20 years ago. I know what my body is capable of and I can push my limits. I can log an ache or pain so I can track what caused it, what things to avoid, when to get treatment when needed and what treatments worked.challenge workout journals

-Small smart nutritional choices add up BIG TIME in the long run. You don’t have to be a total food freak, but making hard choices 80% of the time makes a huge difference in your physique over time.

-Beauty sleep is important. Having consistent sleep patterns help recovery and keep cortisol levels low. We know that a high cortisol level is associated with increased belly fat and adrenal fatigue.

-It may sound too motherly to say ‘moderation in all things’ however that’s what works when it comes to lifestyle.

-Training need not be ‘moderate’ though. In fact, ‘pedal to the metal’ is more like it. Train with passion, intensity and intelligence.

-Train heavy. Lift as much weight as you safely can to increase and maintain as much metabolically active muscle as possible. Muscle is the fountain of youth: it keeps your metabolism fired up and helps staying lean that much easier.

-Continue to setgoals goals and give yourself physical challenges.

-You may require more recovery between workouts. Listen to your body. Sometimes less is more, as long as less is part of a deliberate plan and doesn’t become ‘nothing’ when it comes to intense workouts.

-Pay attention, your body is an incredible machine, learn how it reacts to life: training, eating, stress, sleep, etc. The great thing about aging is it gives you more time in your own skin to really get to know yourself physically, mentally and emotionally.
I hope that you’re passionate about your physique right now. I hope that this is something that only grows in intensity. Your passion for training is hopefully as ingrained in your daily lifestyle as brushing your teeth. The challenge of maintaining a kick ass body as you age is really the epitome of all challenges where YOU become the ultimate winner with great health to live life to the fullest.


I never use age as an excuse and neither should you. I can help you with your fitness through my blog and challenging workout plans. I know some of the workouts I post are a little too aggressive. Some of you may be very intimidated by the workouts I have on the here.

If this is you, I have good news.

I was lucky enough to be included in the videos for a program called Functional Fitness.


If you are:

  • new to fitness or at all intimidated by fitness
  • recovering from an injury
  • 50+ and need a ‘gentle’ approach
  • looking for ‘follow along’ videos
  • need ‘coaching’ along the way

This is an at home fitness solution for you.

Here I discuss the program with the creators, Dr. Cody Sipes and Dr. Dan Ritchie:

Here’s a sample workout:

Level 2 Workout #1

Equipment: Tubing anchored chest level, dumbbells

Time: 17 min

  • Split Squat–12 reps each leg
  • Sleeping Dog front and back–3 reps each leg
  • Two arm standing dumbbell lateral raises–12 reps


  • Standing alternating tubing rows–12 reps each arm
  • Sleeping Dog side to side–5 reps
  • Standing alternating chest press–12 reps each arm


  • Standing alternating lat pull down–12 reps each arm
  • Heel Toe Rocks–30 seconds
  • Side Step Ups–12 reps each leg


  • Bridge with arms together–3 reps (5 sec hold)
  • Bird Dog with limb movement to side–2 reps each limb


dan r functional fit 3 Never Too Old

This is a fantastic program to get you moving safely.  If you need a place to get started with your return to fitness, this is the one.

Check out Functional Fitness

dan r functional fit 4 Never Too Old

OR, if you’re ready for more of a challenge, you can check out my various workout programs:

Challenge Fat Loss

Challenge Jump Rope

Challenge Burpee

Challenge Complexes

Pull Up Challenge

Female Fat Loss Over 40

Do YOU have any ‘look and feel young’ strategies? I’d sure like to know. I can use any and all advice since I plan on living to be at least 150 years old ;)

(This is your cue to comment below!)



Chicken Soup with Quinoa & Roasted Red Peppers

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

Servings: 5

Here’s what you need:

  •     1 cup roasted red bell peppers
  •     3/4 cup white bean hummus
  •     2 cups chicken stock
  •     1/2 cup cooked quinoa
  •     1 cup shredded rotisserie chicken
  •     dash salt and pepper
  •     2 Tablespoons parsley, chopped
  1.     Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
  2.     Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
  3.     Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
  4.     Bring to a boil.
  5.     Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley

Nutritional Analysis: One Serving equals: 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein

The 3 Minute Micro Progression Ab Challenge

Guest Post
By Tyler Bramlett

You’ve probably heard by now that when it comes to ab training, sit-ups and crunches are outdated and can even be dangerous, right? The scientific research even backs this up by telling you that repetitious flexion and extension of your spine can cause disk herniation and nerve damage. Even worse, since exercises like sit-ups and crunches mainly target the vertical running rectus abdominus muscles, the reality is that overdoing exercises like sit-ups and crunches can cause muscle imbalances which ultimately limit your strength and will limit the results you are able to get from your workouts.The good news is, the latest research tells us that your abdominal muscles serve a very different purpose then we originally thought.

You see in years past, the fitness industry claimed that the purpose of your abs was to flex, extend and rotate your spine. While your abdominal muscles can certainly accomplish this task, recently we’ve discovered this to be FALSE!

The real purpose of your abdominal muscles is to RESIST flexion, extension and rotation of your spine while still being limber enough to protect it.

These findings have led us to approach ab training from a completely different angle then just a few short years ago. In fact, I’m about to share a challenging ab workout with you that seems so simple in nature, but will leave your abs screaming in agony. And the best part is, it will only take you 3 minutes or less to do.

This workout uses what I refer to as Micro Progression Technology. What this means is that every time you repeat this workout, your goal isn’t to make rapid and huge changes but rather to make seemingly unnoticeable shifts from your last workout that over the course of the next 5, 10 or even 20 workouts leave you with stronger and flatter abs without the fear of injuring your back and never having to worry about a plateau again.

All you have to do to complete this ab challenge is do the first exercise for 30 seconds using perfect form. If you complete all 30 seconds with perfect form, immediately and without rest move to the second exercise. Hold this exercise for 30 seconds again with perfect form and if you are able to complete all 30 immediately move onto the third exercise.

Continue in this manner until you either complete exercise 6 or cannot hold the exercise with perfect form any longer.

NOTE: The most important thing about this routine is your ability to do these exercises with perfect form as described, paying close attention to the abdominal activation techniques outlined in the first exercise. If you lose the ability to hold the exercise with perfect form, stop your set immediately and rest a minimum of one day between repeating the workout.

The next time you approach this workout, your only goal will be to get 5 seconds further then the last time you completed it. Remember that small steps consistently done over time produce HUGE results.

Ok, let’s get you started on this workout…


#1 – Kneeling Plank

Kneeling Plank
Place elbows on the ground about shoulder width apart. Press your elbows and palms firmly to the ground. Your shoulders should be right over your elbows. Place knees on the ground to use for support in keeping your body off the ground. Keep your core tight, squeeze your glutes and generate tension in your pecs and lats by squeezing (not actually moving) your elbows towards your opposite knee. Don’t lose this core activating tension during the hold.
Hold this position for 30 seconds using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.

#2 – 1/2 Kneeling Plank

From the kneeling plank position, while keeping the tension in your glutes, core, lats and pecs, bring one leg straight while the other remains kneeling and drive the toes of your straight leg into the ground.

Hold this position for 30 seconds (15 seconds each leg) using all of the core activation tips outlined above and if you are able to hold it with p1_2 Kneeling Plankerfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.

#3 – Plank

From the 1/2 kneeling plank position, while keeping the tension in your glutes, core, lats and pecs, bring both legs straight into the ful
l plank position.

Hold this positioPlankn for 30 seconds using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.

#4 – One Leg Plank
One Leg Plank
Maintaining your perfect plank position, while keeping the tension in your glutes, core, lats and pecs, shift your weight slightly and lift one leg about 3″ off the ground while you drive the toes of your planted leg into the ground. Make sure to keep your hips parallel to the ground.

Hold this position for 30 seconds (15 seconds each leg) using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.

#5 – One Arm One Leg Plank
One Arm One Leg Plank
Maintaining your perfect plank position, while keeping the tension in your glutes, core, lats and pecs, shift your weight slightly and lift one leg and the opposite arm about 3″ off the ground while you drive your planted toes and elbow into the ground. Make sure to keep your hips parallel to the ground.

Hold this position for 30 seconds (15 seconds each side) using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.

#6 – Superman Plank
Superman Plank
Finally, if you were able to hols the one arm one leg plank with perfect form for the whole 30 seconds, bring your hands into a push-up position and walk them out as far as you can. Press your palms and fingers firmly to the ground. Think of pulling down on the ground to activate your lats. Squeeze your glutes and keep your core tight.
Hold this final position for 30 seconds using all of the core activation tips above and if you are able to hold it with perfect form for the whole 30 seconds, give yourself a high 5!

Give this 3 Minute Micro Progression Ab Workout a try and if you like the idea of using micro progressions in your ab workouts that will take you from zero to 6 pack abs then be sure to check out the new ab training system designed by myself and renowned physical therapist Dr. James Vegher.

=> Learn More About Micro Progression Technology For Your Abs By Clicking Here

Screen Shot 2014-07-07 at 10.09.48 AM

Train Smarter NOT Harder

Sadly I see some very bad things…

In the gym that is.  gym fail

I was squatting the other day and the fella beside was doing something, well, I’m not quite sure what it was. I believe he felt it was a squat, but it looked like a cross between a squat and a good morning…I cringed as he added more and more weight to the bar.

What should I do? I mean, I didn’t know the guy and who am I to say anything? I’m just a quiet woman in the next squat rack doing my thing. I’m sure he never even noticed me as I always just fly under the radar in the gym. I put my ear buds in and push on with my workout.

But I considered dropping my chiropractor’s card by his squat rack ;)

He was going to need it.

Part of the issue was ego. He couldn’t squat the bar with correct form let alone one plate, then a plate and a half, then two plates. Man, those were some ugly squats.

The key to success in the gym, and I’m talking LONG TERM success, is impeccable exercise form. People ask me how I continue to train like a beast at age 51: it comes down to checking your ego at the door and TRAINING SMARTER NOT HARDER

Why do 20 sloppy reps of something, when you can do 10 perfect reps of the same exercise? If you do the exercise PROPERLY, there’s no need to do a million reps and your workout time can be cut back. It’s the ‘minimum effective dose’ that will bring you consistent results.

Your body will wear out and basically fail when you do too much, especially when form is poor. Failure can lead to injury and who wants to be sidelined? Not me.

If I were to give you my #1 secret to longevity in training, it’s precise exercise form.

With that in mind, I have a few instructional videos here for you. Often times in my fitness boot camp I’ll tell a client how to do an exercise, but it’s not until they do the exercise in the mirror that they truly see the ‘error of their ways’.

No one means to ‘cheat’ when doing a move but the body will always find the path of least resistance once fatigue sets in. Training needs to be INTENTIONAL, you need to think about what you’re doing to get the most out of your workout and remain injury free.

These videos are bodyweight exercises, but you’ll be surprised how effective they are when done correctly.

Take a look at the videos, practice in the mirror and then put the together in the workout at the end…

The mountain climber is an excellent core strengthener. It also works the triceps and shoulders. Keep the hips braced and abs tight. The glutes should be tight each time the legs come back into a plank position. The shoulders need to stay directly over the hands and head remains in neutral with the ears in line with the shoulders.

This exercise isn’t in the workout that follows, but I wanted to share it because it’s one of my favorites:

The ‘get up’ is brilliant for hitting the triceps, but also the core. Make sure to keep the hips square and control hip rotation. Get the hand right under the shoulder and keep alternating the hand that you push up on first.

The basic squat is under rated. Make sure to practice the squat in the mirror to ensure that you’re bending at the hips first, that your chest is high and that the knees track over the toes. Weight each foot evenly and instead of thinking ‘stand up!’ consider that you’re pushing the floor away from you. The head controls the spin so keep your eyes on something high. I always try to focus on where the wall and ceiling meet. The prisoner position engages the upper back. Keep the hands behind the head and the elbows back. This is a great way to hit the upper back in addition to engaging the lower body.

The push up is actually a ‘full body’ exercise when you do it properly. Make sure that you tighten the quads and glutes. Imagine that you’ll be punched in the belly so that you keep it tight. Keep the elbows in fairly tight along the sides to protect the shoulders. Focus the eyes directly in front of you keeping the ears in line with the shoulders.

The reverse lunge is often done incorrectly which can cause knee pain. The reverse lunge is actually two movements: a step back and a lowering down. Ideally you’ll get the back knee close to the ground as you step back up onto the heel of the front foot. I prefer the reverse lunge to the forward lunge as it helps keep the emphasis on engaging the hamstrings of the front leg.

Here’s a great alternative to the burpee:

This is a heart pounding non-impact exercise. Do a quarter squat then forcefully throw the arms up and extend the body fully to stand up onto the toes. Keep up a rapid pace.

Let’s put a few of these exercises together:

You’ll do 5 minutes, 5 reps of these 5 exercises:
push up shoulder touch
mountain climber (each leg)
prisoner reverse lunge (each leg)
prisoner squat

This is an AMRAP set. This means you’ll repeat these 5 exercises ‘as many rounds as possible’ in the 5 minutes.

Now, if you can, repeat this AMRAP set 2-3 more times, with a one minute rest between. Count how many rounds you get each set and try to match or beat your rounds from the previous set.

You get a full body, heart pounding workout in small space, a short time and with NO equipment. I’d say you have NO excuse NOT to do a workout when it’s as simple as this.

And that’s that. Bodyweight exercise done right.

If you like this workout, then you’ll love my Challenge Fat Loss series. You’ll train along side me and my Challenge Fat Loss trainers, rep for rep and set for set with follow along videos.

cfl product grp

5 Exercises to STOP Doing (#3 is controversial)

Guest Post

5 Exercises to STOP Doing (#3 is controversial)

By Kate Vidulich

Kettlebells, yoga, CrossFit, high intensity training…

Everywhere you look, people over 30 are doing new and exciting things, trying to recapture their youth.

But there’s a BIG problem.

The exercises below are actually do more harm than good.

Watch out…

#1: Good Mornings

“Really, the worst exercise ever KV?”

Listen, the risk outweighs the benefit of doing this.

Correct manual lifting technique (like when you pick up a large box or child) involves bending your knees, squatting down and keeping the weight you are lifting close to your body.

So why on earth would you want to keep your legs straight, put a barbell on your shoulders behind your neck and then bend over?

#StupidestIdeaEver (yes stupidest is word!)

Seriously, I can feel my back breaking just thinking about this. And if you don’t break your back, there’s a damn good chance of busting your neck.

You will never catch any of my clients doing this exercise – or even thinking about it! There are plenty of other movements you can incorporate into your workout routine to safely target your erector spinae, glutes and hamstrings instead of this one.

#2. Rebound Box Jumps

Don’t get me wrong… box jumps are great for developing power and explosive performance in your lower body. But you must STEP down, not jump off the box. It’s SO dangerous to jump…box jump a b

You’re asking for a serious Achilles tendon injury.

And I hate to break it to you, but we’re not training for the Olympics.

So here’s how to do it without killing yourself:

  1. Use your arms to jump up
  2. Land with soft feet on top of the box (you want to land like a ninja)
  3. Step off
  4. Repeat

Now that wasn’t so crazy, right?

#3. Kipping Pull Ups

This one may not win me some friends…. But that’s OK.

While I’m sure there’s a whole technique to it, a kipping pull up is a glorified way to “cheat” on a standard pull up so you get more reps.pull up controversy

Why do people want to cheat? Beats me. I guess it’s same reason why kids cheat on school tests… to get a higher score!

But looking at the amount of “action” that takes place during a kipping pull up (repetitive lower back hyperextension, as well as the joint distraction forces), it’s just not something worth the risk or effort in my opinion.

For most cool cats, they’re just not ready to do such an advanced movement without hurting themselves.

So would I ever program them for you?

Um, no.

*Side note: Shawna advocates a ‘controlled cheat’ in her Challenge Pull Up program. This is NOT a kipping pull up.

Click HERE to read the ‘Pull Up Controversy

#4. The 45-degree Leg Press Machine

The common argument for using machines at the gym is because it is safer. Are you kidding me? What is so safe about moving in a fixed range of motion?

Research conducted by McGill suggests the 45-degree leg press machine could seriously damage your lower back. Perhaps not today. It’s a cumulative thing. But eventually one day, life will turn nasty when your lower back suddenly starts to give for no particular reason.

McGill explains how this machine can put your lower lumbar discs under serious stress and high risk of disc bulge. The problem is being bent at the waist, at a 45-degree angle and then adding a ton of downward force from the weight on the machine. Basically, the angle increases the opening of the vertebrae at the back, and increases the likelihood of posterior disc bulge.

Bad move. Don’t mess with your discs.

#5. Elliptical + other steady state cardio cardio fail

It’s no surprise this one makes the list.

But in case you didn’t know, it has been discovered that common gym machines OVERESTIMATE the number of calories you burn. That’s right. They LIE to you.

A recent study named the elliptical as the least accurate when it comes to calorie counting, and most machines overestimate calorie burn by a whopping 42%!


The bottom line is… just stay away.

Instead, you can do high intensity interval workouts, like this one below.

This will help you get a GREAT backside, plus you can check your cardio workout off the list.

If you want safe AND effective exercises => Get Accelerator Countdown + 9 more programs

Here’s the workout:

Ladder Accelerator 5: One legged Gauntlet

Equipment: Bodyweight Only

Do the following circuit resting only when needed. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level.

Choose Your Level:

Beginner = 6 minutes as many rounds as possible (AMRAP), sub seal jacks for step jacks.

Intermediate = 8 minutes AMRAP

Advanced = 10 minutes AMRAP

A) Single leg walkout x 5 each side, seal jacks x 30
B) Single leg walkout x 4 each side, seal jacks x 25
C) Single leg walkout x 3 each side, seal jacks x 20
D) Single leg walkout x 2 each side, seal jacks x 15
E) Single leg walkout x 1 each side, seal jacks x 10And if you like that workout, you can celebrate your “freedom” from the gym with over a dozen more fat blasting workouts here.

==> Get 10 of The Greatest Fat Loss Accelerator Resources 

You’ll be able to harness the power of Accelerator workouts to transform your body and your life.

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Kate Vidulich, BSc, ACSM, Master CTT Kate accelerator bundle


Low Carb Spaghetti and Meatballs

So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

Servings: 12

Here’s what you need:

  •     2 pounds lean, organic, grass-fed ground beef
  •     1 pound lean, sweet turkey sausage
  •     4 celery stalks, diced
  •     1 yellow onion, diced
  •     3 carrots, diced
  •     3 omega-3, eggs
  •     1/2 cup almond meal
  •     2 Tablespoons dried oregano
  •     1 teaspoon garlic powder
  •     dash of salt and pepper
  •     Optional: handful of olives


  •     14.5 oz can diced tomatoes
  •     1 can tomato paste
  •     splash of white wine
  •     2 cups fresh basil, chopped
  •     6 garlic cloves, chopped
  •     dash of salt and pepper


  •     1 spaghetti squash


  1.     Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
  2.     Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
  3.     Combine all of the sauce ingredients into a medium bowl and mix well.
  4.     Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
  5.     Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutritional Analysis: One serving equals: 266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein