Exercise Of The Week

Exercise Of The Week

Leg Pull-In/Knee Ups

How To:

  • Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes.
  • This will be your starting position.
  • Bend your knees and pull your upper thighs into your midsection as you breathe out.
  • Repeat 15-20, for 3 rounds

Health Tip


Holiday Survival Tips

Social Events & Holiday Merriment

  • If you’re going to have a drink, go for the low carb low-calorie drinks.  Cut your white wine with Soda water or Vodka/Gin with soda water and some lime.  Fizzy and fun!
  • Food-  offer to bring a healthy snack to social events you’re invited too.  Check out our Health Recipe for the Eggnog Bites for some holiday inspirations!
  • KEEP ACTIVE!  Keep moving, get your boot camps in!  Bring a friend or family member to a bootcamp.  Stay motivated!
  • Watch Elf at least once over your holidays and spread the Christmas cheer for all to hear

Yummy Healthy Recipe For The Holidays!


Keto Fat BomB Eggnog Bites

Delicious Keto Eggnog Cheesecake Recipe is a genuine Fat Bomb treat just for Christmas (But you can make them anytime as a dessert or snack). They’re a very low carb Christmas dessert, sweet and creamy.

Base Ingredients:

  • ½ cup of Almond Flour
  • ¼ cup of Golden Flaxseed Meal
  • 2 tablespoons of Natvia (Stevia sweetner)
  • ¼ teaspoon of Nutmeg
  • 1 ounce of Unsalted Butter, melted
  • 1 large Egg

Filling Ingredients:

  • 12 ounces of Cream Cheese, softened
  • ⅓ cup of Natvia
  • ½ teaspoon of Vanilla Extract
  • ¼ teaspoon of Nutmeg
  • 3 teaspoons of Rum Essence
  • ½ cup Heavy Cream
  • 1 large Egg
  • Topping Ingredients:
  • ½ cup of Heavy Cream, whipped
  • 1 pinch of Nutmeg

Directions For the Base:

  • Preheat oven to 160C/320F.
  • In a mixing bowl, combine the almond flour, flax meal, Natvia and nutmeg. Mix well.
  • Add the melted butter and egg and mix well.
  • Evenly spoon the mixture between 12 holes of a regular muffin tin lined with silicone cupcake molds and press into a flat base layer.
  • Bake in the oven for 10-12 minutes until golden brown. Set aside to cool.

Directions for the Filling:

  • Place the cream cheese, Natvia, vanilla, nutmeg, and rum essence into your stand mixer, with the whisk attachment, and mix on medium speed until the cream cheese is smooth. Scrape down the sides with a silicone spatula to ensure everything is combined.
  • Add the cream and egg into your stand mixer and mix on medium speed for 3 minutes, until the mixture is smooth.
  • Evenly spoon the mixture on top of the cooled bases.
  • Bake in the oven for 15-18 minutes, until the edges are set and the center is slightly jiggly.
  • Allow cooling at room temperature for 20 minutes, before setting in the fridge for at least 2 hours.
  • Topping:
  • Add the whipped cream to a piping bag with a star nozzle and pipe a tablespoon-sized amount of cream onto each cheesecake. We recommend using disposable piping bags.
  • Sprinkle with a pinch of nutmeg and serve.

The Result………

You’re welcome