What’s the most common mistake people make when setting up their home gym, you ask? Usually, it’s the thinking that a “home gym” means big equipment, heavy weights, a huge budget, and a ton of space. When, really, if you do some planning, ask yourself the right questions, and find the right products, you don’t need a whole lot of space (or money!) to work out and get active at home. We picked the brilliant minds of the home gym experts at ProSourceFit (our fave place to get workout gear online — so much so that we’re an affiliate!) for…

The post Your Home Gym Checklist appeared first on Fit Bottomed Girls.

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Pasta night needn’t be a thing of the past when you adopt Primal Blueprint eating principles. While there’s a host of packaged paleo and even keto pasta choices out there these days, the simplest, whole food option is the humble spaghetti squash.

Here we’ve taken full advantage by using the remaining shell as a festive bowl once we’ve shredded the “noodles” from the inside. Make yours a totally custom creation with these three delicious Primal recipes.

Italian Spaghetti Squash

Servings: 2

Prep Time: 20 minutes

Cook Time: 75 minutes


  • 1/2 tsp onion powder
  • 2 cloves garlic, minced
  • 1 tsp salt
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 6 fresh basil leaves
  • 1 cup spaghetti squash, cooked and “shredded”
  • 1/2 medium red onion, sliced
  • 1 green pepper, sliced
  • 8 oz ground beef
  • 1 1/2 cup Primal Kitchen® Roasted Garlic Marinara Sauce
  • 1 cup mozzarella cheese


Slice spaghetti squash and scoop out seeds from inside.

Bake in a dish with a small layer of water for about 40 minutes at 400 F.

Let squash cool and use a fork to separate “noodles.”

Chop bell pepper and red onion into thin slices.

Mix the ground beef with herbs and salt. Make 1-inch meatballs.

Place meatballs and veggies on a parchment lined roasting pan, and cook at 400 degrees Fahrenheit for 15 minutes. (Make sure meatball centers are full cooked.)

Add roasted meat and veggie mixture and warmed marinara to spaghetti squash and combine.

Add sliced strips of basil.

Top with mozzarella cheese and bake for another 10-15 minutes. Enjoy!

Sound (and look) tempting? Here are two more versions for spaghetti squash bowls.

“Cheesy” Spaghetti Squash


  • 1 Tbsp nutritional yeast
  • 0.5 Tbsp lemon juice
  • 0.25 tsp garlic powder
  • 1 cup spaghetti squash, cooked and “shredded”
  • 2 tsp olive oil
  • 6 oz tempeh, cooked
  • 2 cups kale, loosely chopped


Slice spaghetti squash and scoop out seeds from inside.

Bake in a dish with a small layer of water for about 40 minutes at 400 F.

Let squash cool and use a fork to separate “noodles.”

Scoop out the spaghetti squash (keep 1 cup for future meals, and use the remaining).

Heat a skillet over medium heat and add olive oil.

Add tempeh and cook until browned.

Add kale and slightly steam.

Add nutritional yeast, lemon juice, and garlic powder.

Add spaghetti squash and toss gently to combine.

Leftover Spaghetti Squash With Mushrooms

  • 1 cup mushrooms, sliced
  • ½ cup peppers, sliced
  • 2 cups spinach, washed
  • 1 cup pre-made spaghetti squash, cooked and “shredded”
  • 6 oz chipotle style seitan
  • ¼ tsp chili powder


Use leftover spaghetti squash and heat up in microwave.

Slice mushrooms and peppers.

In a skillet, sauté the seitan with peppers, mushroom, spinach and seasonings.

Toss all together and enjoy!


The post 3 Spaghetti Squash Bowl Recipes appeared first on Mark’s Daily Apple.

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Military Trail Military Shot from Midway Labs
Courtesy of Midway Labs
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We all know protein is important for muscle building, but what you may not know is that protein is vital in recovery and also in boasting a stronger immune system which, in turn, creates antibodies to fight off disease and infections, helping to keep your body healthy and running efficiently.

It is recommended that men get at least 56 grams of protein per day; women need about 46 grams. If you are looking for ways to add in more protein, why not make it as easy as possible? There’s a finally a solution for those who are looking for protein “on the go”, Military Shot by Midway Labs offers 40 grams of liquid protein in a tiny 2oz bottle!

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It requires no refrigeration and all you do is drink it straight or mix it in your favorite beverage. Military Shot is a convenient liquid enhancer protein, that can be added to any beverage, water and even to sweet treats such as pancakes or ice cream as it contains a gel like consistency. It is easy to take with you to work, the gym and also meets airline regulations for taking with you on an airplane. If you love convenience, you’ll want to give this protein a shot!

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How John Gramlich Changed His Diet and Training to Lose 120 Pounds
Courtesy of John Gramlich

Three years ago, John Gramlich realized that his weight had spiraled out of control. He’d just moved back to his native Oklahoma after spending ten months in Nebraska for work—a place where he didn’t have the community, friends, or family that he had back home. When he returned, his family gave him a wake-up call.

“I had some really tough conversations with my sisters, who are my best friends, and some other close people,” Gramlich recalled. “And they said, ‘We’re glad you’re happy and you’ve gone back to home base to reset, but you need to get a grip on this, you need to prioritize this.’”

That’s when he tried joining a regular gym, getting a trainer, and running (which he hates to this day), but to no avail. What ended up working for Gramlich was CrossFit.

“It’s the variation in it, the camaraderie, and the community that’s kept me going and kept me on the hook,” he says. But even after he got comfortable in the gym, he had some work to do on the nutrition front. Friends at the gym proved helpful, but as a self-proclaimed “horrible cook,” he needed some help in the kitchen. After looking around online and seeing that Trifecta Nutrition partners with lots of CrossFitters, he thought the company would be a good match for his needs.

“I really found success with using the á la carte menu because it’s simple. It inspired me to cook more because I would get my different proteins every week and then manipulate them to make them into tacos or to put them into pasta or something.”

Once he got the nutrition aspect down, the rest is history. Now, his goals have shifted from weight loss—he dropped about 120 pounds total—to feeling confident and getting stronger. These days, he doesn’t even look at the scale.

His hard work and dedication have certainly paid off, and he has some tips for those just getting started:

Be honest with yourself and your ability level.
Prioritize honesty, and prioritize knowing what you don’t know. For me it wasn’t even a pride thing, it was more, “I want to do this the right way.” The hardest part about all of it is understanding that it is a process. When you have an open dialogue about how to do movements or how to work out properly, it gets easier.

Trust the process.
It’s a process, and you have to be patient in it. There are going to be days when you feel like you look like fricking Arnold Schwarzenegger, then there are other days when you going to stand in front of a mirror and think you look like a beached whale. It is what it is, and it’s your mind, your self doubt, and all these different things.

Take it slow.
When I first started nutrition, I failed miserably because I was like, OK, cold turkey, let’s do this. I tried cutting out all sweets, all sweet tea, all booze, and cutting out all fried food. When you do that, you fail in a week and wonder where the double-stuffed Oreos and tub of ice cream are.

I transitioned to the mindset, “OK, what can I change?” If you can change from sweet tea to water, go to a fast food joint and get a side salad instead of fries, or eat an apple, those transitions slowly bridge the gap. Now, I don’t even reach for fried food. I know what’s in the past and I don’t want to go back to it.

Don’t do it alone.
You come to find out that you’re not bugging people by talking about it. It’s not, “I’m on an island, overweight, and the boat to safety only holds 200 pounds, so I’ve got to do it all by myself.” The bottom line when it comes to starting to work out, nutrition, or anything, is don’t do it by yourself. That can be calling your friend, calling your mom, or calling whoever is going to be your resource and advocate. People can do it by themselves, but it’s going to be a way more difficult process that way.


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