Homepage

Screen

Worth Fitness

plasmic-sanity-io

commerce-swell

commerce

Beef Liver

Apparel

Featured

Natures multivitamin. A nutrient-dense powder that is chuck full of heme-iron, b-vitamins, and vitamin a.

Beef Liver Powder

Monthly

powder

1-2 scoops of Collagen Peptides (optional)

2. Grease cookie sheet with coconut oil or butter

Protein Almond Butter Cookies



A question I get asked a lot is how I stay healthy on the road. So, here are my top three tips.





Before you leave on your trip, make sure you prepare an appropriate amount of healthy snacks. Always having healthy food with you is the best way to avoid the “I’m starving” frenzy that usually leads to poor decisions, like eating McDonald’s before a long flight. When you understand that will power isn’t that thing that will get you through hard times, preparation is, it makes life a little easier.

Some of my favorite snacks to take with me are:



If you fail to plan, you plan to fail. The best way to ease your stress and stick to your goals is to look up the area you’re traveling to and search for healthy restaurants in that area. Some places might have unlimited options, and in some places, you might have to play to good, better, best game. But it’s important to remember that eating healthy 80% of the time, consistently, is better than eating perfectly for a month.

Also, don’t be afraid to utilize salad bars at places like Whole Foods or Harmons (or whatever local health food store you can find). Whole Foods has come in clutch on more occasions than I can count.





If options are limited, do the best you can. Living a healthy lifestyle isn’t about perfection. It’s about making the best decisions you can in every situation life brings. Making that “best” choice for whatever situation you’re in will give you some momentum and confidence to help you stay on the path.


3 Tips to Eating Better on the Road

There's a lot of movement towards eating a vegetarian or vegan diet and not eating meat. We love the focus on eating more vegetables, greens, and real foods. But for us to be able to maintain our healthy lifestyles, we need meat. A lot of the negative light shed on eating meat comes from factory-farmed, low-quality meat, and overconsumption per meal. And honestly, they're right. Both of those things are unhealthy. So, how do you know which one is best? Our answer is eating a mixture of both. A diet that focuses on mostly vegetables, along with grass-fed meat, and healthy fats, is the ultimate diet.

Our goal with every meal is to eat as many vegetables as we can. To achieve that, we make sure our plates are 60% vegetables, 20% grass-fed protein, and 20% healthy fats.


When choosing your meat, you want it to be local, organic, grass-fed, and grass-finished. This means the animal can roam freely, breathe fresh air, drink clean water, and eat natural foods (grass).


Picking a style of eating that will work for you for the long-haul is very personal. There's a lot of that goes into making those choices, and everyone's body responds differently. So, do your research and find what works for you.

Things to consider on a plant-based diet:

Do you still eat a lot of processed foods?

What other foods do you eat to replace meat/fish-based proteins?

Do you get enough healthy fats for your brain and body?

Things to consider on an animal-based diet:

Do you eat the whole animal? This includes organs (especially the liver), bones (for bone broth), and the fatty parts.

Do you consume large amounts of meat at one sitting?

If you are really serious about your health, get connected with local farmers when it comes to your vegetables and meat. Know where your food comes from. Know how they grow the vegetables and what type of lifestyle the animals are living. Here is a preview of the animal lifestyle at the place we get our meat from.

https://www.instagram.com/p/CAqwXD4Hsgg/?igshid=1d1brjfwoheix

Put your focus on the veggies first, and the rest will follow.

P.S. If you want more research on this topic, Nutrition and Physical Degeneration Health by Weston A. Price is a fantastic book

Plant-Based vs. Animal-Based Diet


Finding my healthy lifestyle has come from trail and error and I hesitate using words like trail and error because it really was just growth in a different form. I have discovered things that have helped me in certain periods of life that I now no longer do (at least consistently). From my seven years of experience I have acquired three staples to my healthy lifestyle! Three things that I plan on trying to consistently do for the rest of my life. Three staples that have brought me a ton of success in regards to my health, happiness, and confidence.

(get my free push-up, pull-up, and jump rope guides)


You’ve heard me talk about habit stacking (ending one habit by starting another) and throughout the years I’ve been habit stacking these three things to start my day!

I’m always flexible with my fasting time but I try to get 14-16 hour intermittent fast everyday. The biggest reason I love IF is because it gives my body time to focus on healing and recovering instead of digesting food. It also helps me reach into my fat storage for energy, especially during my morning exercise. My ideal fast time during the basketball season is 8 p.m. to 10 a.m.

Exercise in the morning just by itself is a powerful routine, but combined with intermittent fasting makes an elite routine. Towards the end of the fast I like to do an intense (short time wise) workout and build a great sweat. I burn a lot of fat doing this and build great muscle tone. 

Green Smoothie post workout to end my Intermittent fasting

Ending my 14-16 hour fast with a healthy green is the ideal habit stack for me. Great way to end one habit by starting another. I love to have the first thing I eat be a green smoothie because it sets the “craving for the day” and it doesn’t spike my insulin making it easier to eat healthy the rest of the day. With this I try to win the first meal of the day. I put all my focus on the first meal knowing that if I eat healthy for the first meal it will make it easier for all the others. 

Key thing with all this is I built to these three staples one habit at a time. Now I combine the three of them for my ideal way to start my day! Win the morning, win the day!

 to add into your daily smoothie. Get 20% off today!

3 Staples to my Healthy Lifestyle 

We must release and remove some things for other things to come in.


The best example of this is a pond. If water is only coming into the pond, it will soon become stagnant and won't be able to support life. On the contrary, if water only flows out, it will dry up and won't support life. Now, if water flows into and out of the pond, the water will flow, and it will support life.

We live in a world full of abundance. Sometimes it's about giving what you have and knowing there's plenty to circle back to you.

What am I holding on to that I need to release and let go?

Knowing there is plenty to circulate back to me, could I give more to help others? More time, energy, assistance, etc.?

What things could I release or arrange for a better circulation of good things?

Clean out your closet and donate any clothes that you don't wear.

Get rid of/donate things around the house that you no longer want. That could be decorations, books, old mail, etc.

Take the time to organize and clean each room in your house. This doesn't have to be done all at once. You could do it day by day or week by week.

Begin to shift your mindset towards money. There's plenty, and if I give, I will get as well.

Letting go is faith to the idea that there is plenty more to come back your way. Find some things to give knowing that with a mindset full of abundance it will always come back to you!

The Law of Circulation 


A micromovement is a quick exercise that can be done immediately and quickly without changing clothes or your environment.


You're watching tv, and a commercial comes on. So, you get off the couch and do a set of 10 push-ups.

You're folding clothes and feel too much repetitiveness. So, you do five pull-ups.

You're lying down and scrolling through social media. So, you get up and go on a 5-minute walk.

These quick micromovements are important for a few reasons.


If you do 10 sets of 10 push-ups throughout the day, then you'll end up doing 100 push-ups a day, and 700 in a week. And if you continue doing micromovement push-ups throughout the month, you'll end up doing 2,800. Doing ten push-ups randomly throughout the day is simple, takes very little time, and, if you're consistent, will get you big-time results.


For the average person, doing ten push-ups takes about 20 seconds. Some can even do it in 7-8 seconds. So, if you do 10 sets of 10 push-ups a day, it would only take you 3 minutes and 33 seconds to complete 100 push-ups on average. That's insanely efficient, and it's less strenuous on your body and mind.


Doing quick bursts of micromovements is so easy and efficient, your mind and body start to crave doing them. When you do these movements (if done right and tailored to you), you shouldn't be sore or affected by them the next day. These movements should be brief, spread-out, and easy. But when consistent, it should add up in a big way.


"When you use a single position repetitively, such as curling your body into a comfortable work chair for hours every day, muscles, joints, and arteries will adapt to this repetitive positioning by changing their cellular makeup and becoming literally 'stiff,' with reduced ranges of motion and an actual hardening of the arterial walls in those areas."

Micromovements are a way to break up any physical or mental repetitions you have in your life. And having consistent daily movement ensures that our bodies stay youthful and agile.

Remember, the number of reps you do per micromovement doesn't have to be strenuous and challenging!

! Nature’s best multivitamin and mood booster! Get 20% off your first order!

Micromovements 

· 1 cup softened coconut butter (soften/melt until smooth)

1. Add the macadamia nut into your food processor and grind them until they’re a peanut butter consistency.

2. Add in the softened coconut butter and mix.

3. Now, add in the eggs one at a time. Pulse the batter thoroughly between eggs.

4. Add in the salt, baking soda, and lemon juice, and mix.

5. Grease a bread pan with coconut oil or butter, and then pour in the batter.

6. Bake at 350 for 30 min. The bread should be fluffy and golden brown.

Tip: top with honey and raspberries for extra yumminess.

Paleo Macadamia Nut Bread 

Shoutout to our Sister-in-law Tatum for the recipe!

Raw Honey or Organic Maple Syrup (we prefer maple syrup)

Liquid (Water, Apple Cider, Apple Juice, Etc.)

5 large or 7 small apples cored and sliced into ¼” wedges

¼ cup water, or apple cider or apple juice (We use the water and apple cider combo)

Oat, almond meal, and pecan or walnut topping

½ cup firmly packed almond meal or almond flour

Preheat the oven to 350 degrees Fahrenheit.

Place the 1/4” sliced apples in a 9” squared dish.

 In a separate bowl whisk together the liquid ingredients honey and water until combined. Add the cinnamon, lemon juice, starch, and allspice, and whisk until they are all mixed together.  Pour the mixture over the apples and toss to combine. 

While that’s baking, in a regular sized mixing bowl, stir together the dry ingredients (oats, almond meal, pecans, walnuts, coconut sugar and salt). Add in and mix the melted butter and the yogurt. Mix until all of the flour and the mixture is moistened throughout.

Once the apples have baked for 20 minutes, give them a stir and rearrange them evenly throughout the dish pan. Add small spoonfuls of the oat mixture evenly over the apples. 

Place back into the oven and bake for 25 to 30 more minutes, until the filling is bubbling around the edges and the top is nice and golden.

Let it cool for 5 to 10 minutes before serving. Serve with vanilla ice cream, (

check out our 3 ingredient homemade ice cream recipe

Being healthy doesn’t mean we can’t enjoy some amazing desserts!! Let us know how you enjoy the recipe! 

Gluten Free Apple Crisp 

Creating the right mindset for a healthy lifestyle


Throughout the years, I've found that these four things are the key to creating a healthy LIFESTYLE. They will help keep you on track and keep you going for the long haul.

Focus on ADDING good things (to do), instead of subtracting bad things (don't do)

We've all fallen into the trap of wanting to change a lot of things, all at one time. New Years is an excellent example of this. In December, you decide you want to get healthy, and you're going to start a Whole 30 diet on January 2nd, and from that day forward, you're going to cut out all sugar, bread, dairy, etc. The thought is great, but the problem is you spent the whole holiday season eating all those things, and you're expecting yourself to go perfectly cold turkey in one day. That's a lot of pressure. You do well for a few days, but your body starts to feel detox symptoms (that's a real thing), and you're craving sugar. Life starts to get busy, and some days you run out of time to plan and prep your food, and you end up breaking your diet. Now, you feel like you've failed, and you're overwhelmed, so understandably you start to transition back to how you originally ate. You begin to think that eating healthy isn't for you, and you begin to form bad associations with the whole thing.

A better way to approach this is to focus on one thing at a time. Instead of throwing the whole food pyramid out the window, try focusing on one healthy habit at a time. It's still going to be tough, and it will take discipline and setting up some 

 for yourself, but it is so much more achievable. And there's nothing more motivating than when you keep a promise you made to yourself or achieve a goal you set.

We all have unhealthy habits we want to quit. The challenge is knowing how to tackle all these habits. Most people use diets or drastic plans to make a change because they want to do it all at once. These usually, if not always, fail. The key is to commit to a lifestyle one healthy habit at a time. As we commit to one habit, more habits are compounded, and other bad habits are naturally subtracted. We call this a compound habit. Commit to a lifestyle and then find one habit to focus on at a time.

Problem: I know I need to eat a lot better, but I don't know where to start. I'm feeling overwhelmed.

Solution: Drink a green smoothie every day.

Outcome: As you focus on drinking a green smoothie every day, you'll find an increase in health, and you'll begin to progress. This habit will attract other good habits, and other bad habits will naturally disappear.

It's so important to remain focused on just one new habit. Don't worry about what other mistakes you may make or bad foods you eat. Put all your energy and focus on drinking a green smoothie every day!

One mistake a lot of us making when we're trying to create change is we start making "don't lists."

Don't have candy during work or late at night

When we create these "don't" lists, we put our focus on the things we don't want to do. When we repeatedly tell ourselves, "don't drink soda," our mind is always on soda. This can lead to continually feeling restricted and miserable. Instead, focusing on "drinking more water" keeps your focus on the positive task you want to achieve.

So, instead of berating ourselves over everything we aren't doing, let's pick one new healthy habit you want to add to your life. Keep your focus on that one habit and let subtraction by addition work its magic.

If options are limited, do the best you can. Living a healthy lifestyle isn't about perfection. It's about making the best decisions you can in every situation life brings. Making that "best" choice for whatever situation you're in will give you some momentum and confidence to help you stay on the path.


If you dedicated a whole year to just focusing on one new habit every month, you'd be amazed at how much progress and growth would happen. Not only would you have 12 new, healthy habits, but a lot of your old, bad ones would naturally fall away. I know it's hard to get away from the idea that to make a change, you have to do something extreme. But, it's just not the case. Little by little, a little becomes a lot.

If you want to join in on the "One Habit at a Time" challenge, but have missed some of the monthly guides, you can download them here.

4 Steps Towards a Healthy Lifestyle 

Questions I intend on answering for you guys: 

How to know if you’ve become fat adaptive?



Simple put fat adaptive means you can use ketones and fatty acids for your energy source. This allows you to use stored body fat for energy, which allows you to burn more fat and better lose weight. Fat adaptive is your ability to convert fat into energy and not be dependent on the steady dose of carbs (glucose) for energy.


For example, “Imagine a fairly lean, 200-pound hunter-gatherer with 10% body fat. Do the math. That’s 20 pounds of fat or over 80,000 calories he’s carrying around” (


Fat adaptive isn’t a new concept for our genes. Our ancestors relied on the 80,000 or so calories from the 10% or so body fat to be able to dip into for energy. Food wasn’t a guarantee and they needed to be able to go to that storage for energy like a bear does in hibernation. Unfortunately for us our bodies still operate the same way with the feast or famine in mind. However for some in our modern world the famine part rarely happens. When we eat loads of food (especially processed or junk food) our insulin spikes and we begin to store the food as fat preparing for the day we may enter famine mode. For most, famine never happens. With the lack of famine mode we begin to overwork our body and overtime some people even become insulin resistant. The constant spiking of insulin and storing the food as fat puts our health at risk and increases our body fat and weight leading us to obesity.

Fat adaptive means you can and do go longer between meals without eating.

When we aren’t fat adaptive we are carb dependent relying on the constant dose of glucose (carbs) for our energy. Being carb dependent we continually spike our insulin and store it as fat making us perpetually hungry and relying on that next meal for our energy, never dipping into our fat storage for energy. A recipe for gaining weight and becoming insulin resistant.

You can better utilize the fat you eat for energy throughout your day and workouts.

Fat adaptive allows you to keep that steady energy throughout the day and not need food for an energy boost. You don’t go from a full fuel tank of gas to empty during your day. The tank may lower, but not to empty. The healthy fats you eat will also better do what they are suppose to do... provide steady energy. 

You consistently have a fuel source to tap into.

Even with longer periods of no food throughout your day you have an energy source to dip into. This is way fat adaptive people don’t’ get cranky when they haven’t eaten for a little while.

You can get a lot more benefits during your workouts by tapping into that fat for energy and burning it. The less fat means the less excessive weight on your body. This is why I recommend working out in the mornings while still intermittent fasting. This will allow you to better tap into your fat source for energy and more efficiently burn fat during your workout. 

How can you know if you’re fat adaptive?

Becoming fat adaptive can take several days and sometimes weeks. You will better know you are fat adaptive based on these questions.

Can you workout without eating in the morning?

Can you go 3 hours without having to eat?

Can you skip a meal without becoming hangry or running on a low tank of gas.

Can you exercise without having to carb load?

Has the headaches and lightheaded feeling gone away during breaks of no food or during exercise?

These questions will be your best compass of knowing whether or not you’ve landed in the direction of becoming fat adaptive.

Eat a low carb diet and more healthy fats

Keep vegetables, clean protein sources, and healthy fats the main source of your diet. Avoid sugar, refined carbs, and processed foods. Stick to the one ingredient foods and avoid the refined carbs. 

From your last meal of the day and your first meal of the next day try to put a 14-16 hour gap. Only have water during this time. Refer 

To maximize this try to exercise while still on your intermittent fast. This is best in the morning towards the end of your fast. This will better help you tap into your fat source for energy and burn more fat. I would recommend doing H.I.I.T workouts that are short, but impactful and create a great sweat. 

Keep water as your primary source of hydration. Can always and should drink water during your Intermittent fasts. 

From personal experience I can say this method worked for me. The summer I stuck to this I had the most muscle mass and lowest body fat i’ve ever had. I got really shredded and toned! Warning..it is hard to tap into and you can’t fake becoming fat adaptive. You either are or you aren’t.. no faking it. Remember it takes time to get into a fat adaptive state as well. 

 Would love to hear your thoughts and experiences on becoming fat adaptive!

Becoming Fat Adaptive: How and Why

Bake Temp: 350 Degrees
Bake Time: 35-40 Minutes



Spray a 9 x 5-inch loaf pan with olive oil and line it with parchment paper. Preheat the over to 350.

In a large bowl, whisk together the almond flour, coconut flour, salt, and baking soda.

In a small bowl, combine the eggs, Swerve, avocado oil, lemon juice, lemon zest, coconut milk, and vanilla extract.

Whisk the wet ingredients into the dry ingredients until well combined.

Fold in the poppy seeds, then add the dough into the loaf pan.

Bake for 35 to 40 minutes, or until a toothpick inserted into the middle of the loaf comes out clean.

Let cool for a few minutes and then serve.


Taste great with whipped coconut cream and strawberries on top. 

Healthy Lemon Poppy Seed Bread


The whole goal of intermittent fasting is to avoid eating late and give our body the best gap between dinner and breakfast. When we take a break from eating we reach into our body fat storage for energy. This will increase the chances of weight loss and better health. The absence of food also allows your body to focus on healing and recovery. Giving our body a break of always digesting food. Remember during Intermittent fasting you only consume water.


*If you’ve never intermittent fasted before start at level 1

This in my opinion is the easiest way to start intermittent fasting. From the time you ate dinner put a 12 hour gap until breakfast. Remember no food only water for the 12 hours. If you last ate at 8 p.m. don’t eat again until 8 a.m. This will give your body at least 12 hours to focus more on healing, repairing, removing toxins, and yes burning more fat.

*14-16 hour fast is a great daily lifestyle to follow


This is similar to the first level but a little more challenging because you don’t wake up and eat right away. If you last ate dinner at 6 p.m. you wouldn’t eat until 10 a.m. the next day. This is usually how we intermittent fast because it’s very effective and very doable for anyone to do! This level added to your daily routine is a powerful tool in losing weight and creating better health! Simply put; put 16 hours between dinner and breakfast. This rule eliminates eating late and early and allows your body more time to heal and burn fat!

Eat two meals a day between 1-7 p.m. Eat between this time, but don’t just snack the whole time try and eat just two meals.

One meal a day (this is not a daily routine thing)

Improves function of cell, genes, and hormones

Lowers insulin levels and risk of diabetes

Learn more here from Mark Sisson on the powers of intermittent fasting and how to do it in this 

How to maximize your intermittent fast experience

The ideal way to double your weight loss is to walk with a brisk pace while you are at the end of your intermittent fast. A nice morning walk is a great tool and also a morning exercise while still fasting!

Try to eliminate the sugar, white bread, wheats, cereals, and pastas. Focus on eating mostly vegetables, grass-fed meats, and healthy fats. My 60, 20, 20 rule should help with this. On your plate 60% vegetables, 20% protein, and 20% healthy fats. 


Everyday try and drink half your body weight in ounces of water. If you weight 220 then drink around 110 ounces of water a day.

During the periods of eating try to walk and move around after your meals. Doesn’t have to be a lot, but just move!


Your start to intermittent doesn’t have to be extreme and it doesn’t have to be about not eating food. Start at a level that’s comfortable for you and build from there. Remember we are doing this to improve our health so keep a positive association with intermittent fasting along the way! I would recommend starting with level 1 (12 hours) and building from there!

Try ending your intermittent fast with a daily green smoothie to really take your health to the next level! And if you really want to take take it to another level add a penny sized scoop of our 

How to Intermittent Fast and Why

Interval training, or HIIT, is one of my favorite ways to workout. It's so versatile. You can tailor it to any level of fitness so that anyone can do it. I've been training this way for years, and I don't see myself changing that anytime soon. So, what is interval training?


"Interval training is a type of training that involves a series of high-intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity."


Jump Roping for 30 seconds and then going straight into a wall-sit for 30 seconds (5x)

One minute walk and then run/stride for 30 yards (5x)

Regular walk for 30 seconds and then speed walk for 30 seconds (5x)

There are a lot of reasons to love this style of training, but my main ones are:

It allows you to get in shape faster, with a lower risk of injury

It helps you build a true cardio and strength base

You can adjust the times and tempo according to your current needs. Everyone can do it!

You can make it as easy or difficult as you'd like

It keeps your heart rate up, so you improve your cardio with less effort. And the higher the heart rate, the higher the fat burn.

Because you switch up the pace, motions, and exercises so much, you avoid repetition and boredom.


Interval Times: 90 seconds walking/1 minute jogging (12x)

Total Jogging Time: 12 Minutes


Keep in mind that while you're jogging, you should be able to hold a conversation. If you can't, your pace might be a little too fast. This workout is slightly harder than last week's, but it's a great way to challenge yourself without risking burnout or injury.

Check out Shea Collinsworth’s Running Ebook: 

 Build your running base and build to running true miles while avoiding too much too soon!

Interval Training: Why and some workout ideas

When we're in Utah, we like to get all of our produce and meat from local farms. It's better for the environment, local economy, and the food tastes way better. There are so many other benefits to shopping locally.

The food is fresher and contains more nutrients.

There's less travel from the time the food is picked and into your mouth.

Reduces C02 emissions (less travel for trucks to ship food)

It helps preserve and keep green space. When farmers stay in business, they'll keep their land instead of selling it to companies or for homes.

There's a connection between the buyer (you) and the seller (farmer)

If you are local to the Utah area (especially Utah County) here are two great local places to get both your produce and meat.

. Their greens and sprouts taste amazing. It's also really cool to be able to see where your produce is grown while you're purchasing it.

. Their meat is grass-fed, grass-finished, dry-aged, and if you live in Utah, they deliver it straight to your door. They offer meat by the cut, or you can purchase 1/8th-1 whole cow.

Where ever you live try to connect with local farmers and cut out the middle man! It’s better for the environment, economy, and tastes way better! 

7 Reasons to Eat and Buy Local Food

This is my staple morning smoothie because it’s low on the glycemic index. Berries (especially blueberries) for most people don’t spike insulin levels. The added fat from the avocado also helps stabilize insulin levels to keep them low. When you can start your day off with a nutrient dense smoothie that doesn’t spike your insulin it is easier to better eat healthy throughout the day. Foods that spike your insulin tend to make you crave more high insulin spiking foods as well as make you perpetually hungry.

Welcome Worth Fitness.