Making The Switch



Daily intake. IIFYM. Food scales. Grams. Ounces. Macro Cap. Micros.


What do these all these words entail? Macro counting.


And what is macro counting? Well, essentially, it’s finding and tracking the correct breakdown of fats, protein, and carbs your body needs in a given day to help you reach your specific fitness goals.


For many, it can be a reliable, methodical method for attaining your goals, whether that be gaining muscle, maintaining your physique, or cutting fat. Used by the competitor and the fitness lover alike, it can allow for a flexible, yet systemized meal plan that may just be the key ingredient to helping you stay on track!


But…what happens when macro counting becomes more of a burden than a benefit? Well, then it may be time to make the switch to intuitive eating.


And what is intuitive eating?


It’s listening to your body. Visually portioning out your food, and leaving the food scale behind. Eating until you’re satisfied, without thinking about how many ounces of chicken breast you’re having or how many grams of nut butter you are going to spread out on your toast.


However, sometimes making the switch from counting to not counting can be a time of confusion and stress. Am I getting enough protein in? Am I going over my macros? Should I just go back to tracking?


It can be a little bit of trial and error at first. But, when it comes down to it, if macro counting has become more of a burden than a benefit, switching to intuitive eating may be the healthy choice to make—mentally and physically. So, here are some tips for how to make the transition as smooth as possible!


  1. Aim to get some protein, fat, and carbs in every meal! That’s not to say you need to have the exact breakdown down to the very gram every time you want to munch on something. But, if you approach each meal with the intention of getting your three main food groups in, by the end of the day you should feel satisfied that you’ve properly fueled your body!
  2. Don’t neglect your micronutrients! Now that you’re not tracking, you may forget about hitting your micronutrients. But, it’s so important to provide your body with the vitamins and nutrients it needs, so keep in mind that it’s never a bad thing to add some greens to your meals!
  3. Portion out your meals ahead of time! One of the tricky parts about intuitive eating can be questioning exactly how much you need to eat. Preparing your plate ahead of time—that is portioning out your protein source, carbs, and fats—will allow you to visualize what you’re about to eat. And then, once you’re finished, take a moment to listen to your body and see if you feel properly satiated. If not, go back for more!
  4.  And remember, it’s all about trial and error! Like most things in life, this process might be a little bumpy! But, we’re only human, and mistakes are to be expected. The first few days you may eat more than you’re used to, less, or just the right amount. Slowly learning to understand cues from your body and taking progress photos along the way may be just the thing you need to complete your transition!


So, with these tips, hopefully you can go forward, making the right change for you and your body---no food scale necessary!

Dude, be nice; handling the 'New Year, New Me' crowd


Written by Colbie Rose


I see you there. You’ve been going to the gym for a while. You know your way around; you feel confident when you step through the front door. Yes. You are here to workout.


Then January 1st rolls around. You groan a little. It’s time for the New Year’s Resolution-ers to start filling up your precious gym. You preplan your workout schedule to try to avoid peak busy times. You complain about how full the gym is. Maybe you even glare a little.


Stop that. Stop that right now. You were not born in a gym (probably). Even if you were, you were not born knowing your way around said gym. To put it in the language of the internet in the 2000s, you were a noob once too.


So. When you see new people in the gym, here’s what I want you to do. Think back to when you started. Think back to WHY you started. Think back to who you were as a person at that time. Then take a look at yourself now. Think of what you have gained from this experience, whether it be mentally, physically or what have you. Think about why you are still here. Hopefully, it’s because you are trying to better yourself in some way. Maybe you’re an athlete that wants to be nationally competitive. Maybe you’re a dude that wants to pull a 500lb deadlift. Maybe you love the feeling of being out of breath after interval training. Maybe running makes you feel alive. Whatever the reason, know that you are in the gym for a reason. You have a purpose in being in that wonderful space that is DEDICATED to better yourself. That’s pretty damn awesome.


And that is exactly the same reason why all these “new” people are there. You cannot fault someone for wanting to improve themselves.


Instead, try to be the person you would have liked to have known (or maybe did know), when you started this fitness thing. Be the person that smiles at newcomers. Be patient and understanding. You were there too, once. Don’t be in such a terrible rush; there’s plenty of time in life to do the things you need to. And if this ONE workout has to be modified a little, so be it. Fitness goals are not short-term. Your health is not short-term.


Now, depending on where you work out, how much you interact with other gym members may vary. At my gym, we have a very close-knit community and are fairly involved in each other’s lives. If you go to a gym where that’s the norm, please, please introduce yourself to new members. Praise their progress. Contribute to making the gym a positive environment. If you go to a gym with less member interaction, just use some basic common courtesy. I still think a “hey, you’re doing great!” is an acceptable comment, provided you stand a “safe” distance from said person (at least a meter), and make an effort to seem genuine. Do not go up to someone and start critiquing their form on a certain exercise. If it looks like someone is confused or in need of help, ask “would you like some help?” Respect their decision, no matter what their answer. If you see someone doing something that is flat out dangerous, alert the gym staff.


Too many people don’t go to the gym because they feel like they don’t fit in. They don’t want to stand out with their lack of knowledge. It takes time to find your groove in this whole fitness thing. It’s never easy, eventually, we all learn how to make it look easy. New people don’t know that. They haven’t discovered the wonderful joy that comes with doing a workout you LOVE, even if it leaves you shaking and sore. So I challenge you. Be part of the solution, not part of the problem.  Effect positive change!


And if that’s too much to remember, just think. Hey. Dude. Be nice.

Flexibility: Volume 4 Hips



Flexibility is the new stability. – Logan Green


The hip joint is actually a mobile joint but I thought this quote was so inspiring. The more flexible a person is the more aware they are of their body movement, thus, reducing the likelihood of injury. When looking at the kinetic chain, the hip is the second mobile joint from the ground and is responsible for joining the lower extremities to the rest of your body. In the ankle flexibility article, I discussed maybe having tight hip flexors is due to tight ankles. The kinetic chain is exactly that, a chain of joints alternating between mobility and stability to create a perfect environment for movement.


The Anatomy
The hip is a ball-and-socket joint created by the femur with the hip bone and allows a great range of motion. Mobility of this joint is only possible by an incredible number of structures. Muscles originate as high as the lumbar spine and have insertions as low as the tibia (the lower part of the leg).




Above is a diagram of the muscles associated with hip flexion, extension, lateral rotation and medial rotation. It can be overwhelming but have no fear, that’s why I’m here. This is to illustrate how intricate this joint is. The anterior and posterior muscles are listed below. Please note that these are not the only muscles associated with hip extention, rotation or flexion.

The anterior hip muscles include: the iliacus, psoas major and minor muscles

The posterior hip muscles include: the tensor fasciae latae, gluteus muscles, the piriformis, and quadratus femoris.


Flexibility Tests
One test will test flexibility of the posterior muscles of the leg (glutes, hamstrings and calves). Slightly bend the knees, bend from the hips. While keeping a neutral spine, reach for the floor and really focus on not curving your back. If you find your spine not parallel with the floor, you may have some tight muscles on the posterior side of your leg.


Another test is the squat test. The squat test will not only reveal if you have tight hips but may also let you know how flexible your ankles are. Perform an air squat, keep the spine neutral and continue until the femur is parallel with the floor. If the heels come off the floor this indicates weak ankle flexibility. If the back rounds out, this indicates weak muscles associated with the hip complex.


The last test that you can perform will also test for tightness in the hip. Position yourself on the ground and bring one knee to your chest, if the opposite leg lifts up you may have tight hips. Perform on both legs.


Improving Hip Flexibility

Hip Stretches:

  1. Butterfly Stretch - Sit with your legs in a butterfly position. With a neutral spine, bend at the hips and move your core towards your feet. Do not round your back. Hold for 30 seconds, release, breathe and repeat 2-3 times.
  2. Sit on the ground with legs bent and feet flat on the ground. Place one ankle over the opposite knee, lean forward and hold for 30 seconds, release, breathe and repeat.
  3. Lizard Pose - Position yourself with one leg forward and the opposite leg behind your body. The front leg should be in a 90 degree angle with the back leg stretched out into extension. The knee can be resting on the ground or for a better stretch left it and hold. Remember to lengthen the core and do not round out the back. This stretch will really open up your hip flexors!


I often hear of people struggling with hip flexor problems. Our lifestyles demand for most of us to be sitting or stagnant for long periods of time, working on a computer, sitting in a classroom or even relaxing during a three day Netflix binge. Ok, maybe that was a bit dramatic but you understand where I am going with this. After not activating a muscle for such a long period of time and then demanding that it bear most of our weight can be stressful on a muscle. Stretching and improving flexibility will reduce the risk of injury. Injury to such an important joint can create more weaknesses or even muscle imbalances throughout your body by favoring one side. Be sure to stretch and stay stable and strong throughout your kinetic chain.




Prentice, William E. Principles of Athletic Training. McGraw-Hill, 2014


MACKENZIE, B. (2007) Static Flexibility Test - Hip and Trunk [WWW] Available from: [Accessed 16/12/2016]


DuVall, Jeremy. "3 Flexibility Tests For Runners." Running.Competitior, 04 Feb. 2015. Web. 17 Dec. 2016.


Jones, Oliver. "The Hip Joint." TeachMeAnatomy., 15 Nov. 2016. Web. 17 Dec. 2016.

10-Minute Yoga Sequence Before Bed


Do you have trouble falling asleep? I know my mind races before bed, especially when I have a million things that didn't get checked off my to-do list. I love doing a few yoga poses before bed to calm my mind and let everything begin to slow down and open up before crawling into my comfy sheets. Try giving yourself 10 minutes to unwind and unravel before bed by trying out these five poses.


You'll learn to tune into your breath and body to be in a better position to actually enjoy a relaxed slumber!


Standing forward fold (Padangustasana)


Standing forward fold will allow you to pour out all the stress of your day straight from your skull.

  • Begin with your feet hip-width apart and fold forward with straight back over the hips, bending the knees as necessary to use your two peace fingers to grab between the big and second toes
  • Shift your weight forward onto the toes, straighten the legs as much as possible

Hold here for 10 full breaths


Wide-legged forward fold (Prasarita Paddotanasana)


Open up your hamstrings and lower back with this juicy forward fold.

  • From here, widen your stance so your feet are wider than shoulder distance apart
  • Clasp your hands together at the base of your spine behind you, pressing the palms to touch
  • Gently start to bend forward from the hips allowing the crown of your head to float towards the floor

Hold here for 10 full breaths


Low lunge (Anjaneyasana)Crush-Fitness-Bedtime-Yoga

Hello hip flexors – this will allow you to open up through those extra tight hips.

  • Step right foot in between your hands as you lower onto your back knee
  • Press your body upright by leveraging your hands on top of your knee
  • Plant right hand on top of right thigh and extend the left hand up towards the ceiling getting a deeper stretch through your left hip flexor
  • Repeat on left side

Hold her for 10 full breaths *challenge to shift the gaze up towards the ceiling


Butterfly (Baddha Konasana)Crush-Fitness-Bedtime-Yoga

Open your feet and hips like a book with butterfly!

  • Sit on the floor and let your knees splay out wide as you bring the pinky toes and feet to touch like butterfly
  • Begin to open the feet like a book as you exhale to forward fold opening space through your hips
  • If you want more of a shoulder stretch, extend your arms in front of you

Hold here for 10 full breaths




This will get your heart-pumping while opening your heart and hips at the same time.

  • Lie flat on your back with your arms extended along your body, palms planting into the earth
  • Bend your knees and begin to scoot your heels as close to your bum as possible keeping the feet hip-width distance apart
  • Begin to press into your palms as you lift your hips towards the ceiling
  • If you want more of a shoulder opener, clasp your hands together underneath your pelvis and begin to walk the shoulder blades closer to the midline

Hold here for 5-15 full breaths


Legs up the wall


This pose is one of the most grounding and relaxing poses. It truly is as simple as it sounds, and has many benefits like alleviating low back pain, relieving any swollen ankles/feet issues, and regulating blood circulation.

  • Wiggle your legs up the length of the wall, meeting the base of the wall with your bum
  • Let the bottoms of your feet face the ceiling and hang out here for 2-3 minutes
  • You can even put a pillow under your lower back/bum to open up the shoulders, release any lower back tension, and give those tight hamstrings an inviting stretch


Corpse Pose (Savanasa)Crush-Fitness-Bedtime-Yoga

Before climbing into your sheets for a full-body blissful night of sleep, chill out in corpse post for 5 minutes.

  • Lie on your back and close your eyes, let your toes splay out towards the edges of your mat or room, and allow your shoulders to melt down and away from your ears
  • Lay here for as long as you'd like, or for as long as your bedtime routine allows


Try squeezing this short yoga routine in before bed – your hips, head, and heart will thank you in the morning, I promise.

Low Carb Chicken Meatballs

Carb-Less Lean Chicken Meatball Recipe – created by Adrienne Callandrello (
I posted this recipe on my Instagram and got lots of questions about the recipe so I decided to do a quick post here as well so you can always come back to it to make these lean chicken carb-less meatballs anytime. A few of my friends and followers made these and LOVED them so I am glad to hear they turned out great for so many of you. Feel free to add melted cheese on top of these or make a small marinara sauce to dip in - delicious!



  1. Pre heat oven to 385 degrees
  2. Spray your baking sheet with coconut oil spray
  3. Mix the entire mixture with your hands into a large bowl
  4. Round out 16 medium sized meat balls and place on the tray
  5. Dust with a bit more Oh My Spice Seasoning on top to coat
  6. Keep them from touching so they don't bake together
  7. Bake for 20-2 minutes or until the top is slightly browned
  8. Remove from the oven and allow them to cool
  9. Serve and enjoy


Nutrition Facts

Servings 16.0

Amount Per Serving

calories 53

% Daily Value *

Total Fat 2 g

3 %

Saturated Fat 1 g

3 %

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 38 mg

13 %

Sodium 250 mg

10 %

Potassium 135 mg

4 %

Total Carbohydrate 0 g

0 %

Dietary Fiber 0 g

0 %

Sugars 0 g


Protein 8 g

17 %

Vitamin A

7 %

Vitamin C

2 %


1 %


3 %


Crab Stuffed Flounder Filet Dinner



Crab Stuffed Flounder Filet Dinner Recipe by Adrienne Callandrello (


If you're getting tired of the usual grilled chicken or salmon dinner recipes it's time to give flounder a chance. Many people don't make flounder or cod, but both are white fish that are high in protein and low in fat. They are a much leaner fish option than salmon if you want to try something new. Keep in mind fat from fish is a healthy fat (omegas are great for you), but sometimes you want a lighter, flakier fish and that is when flounder can be a great option. Fish is a great option in the event you aren't taking an omega supplement, though I highly recommend that everyone does for various health reasons.



Tonight I made some crab stuffed baked flounder filets and they turned out to die for! Not only are they filling, tasty and delicious but you can get wild caught flounder much easier now than a year ago. I always buy wild caught fish instead of farm raised and you would be surprised how many more grocery stores are carrying wild caught salmon, cod and flounder. Since farm-raised fish are exposed to fewer smaller fish than their wild-caught peers, some reports indicate they are not as rich in omega-3s. That is why if you can always go with wild caught fish over farm raised.




Flounder filets are under 120 calories and are packed with nearly 20 grams of protein per serving. Flatfish are all low fat white fish with a mild taste and are a good source of protein and have less than 2 grams of fat. Most flatfish species are also a good source of niacin, B vitamins, phosphorus, calcium and selenium.


Many grocery store fish departments make already stuffed filets so you can skip the recipe below and just ask for the pre-made ones. However, if you want to control what goes in the crab mixture you can make it yourself at home and just roll the filet around the stuffing and bake. I don't like to use a lot of carbs in my meals, especially in dinner, and many pre-made crab meat is loaded with breadcrumbs. If you use this recipe below you can control how much or how little of any ingredient goes into your mixture. 



INGREDIENTS (makes 4 filets)




  1. Preheat oven to 385°f.
  2. Coat a large baking sheet with coconut oil spray and set aside.
  3. Place half the bread crumbs on a shallow plate and set aside.
  4. Place the crab meat in a wire mesh strainer and rinse under cool running water.
  5. Pick over the crab, removing any cartilage & carefully press out all of the water.
  6. Pat dry with paper towels and transfer to a large bowl.
  7. Add the remaining bread crumbs, crushed red pepper and mayonnaise. mix well and set aside.
  8. Lightly spray each fillet with coconut oil spray
  9. Spread even amounts of the crab mixture onto each fillet; roll up
  10. Arrange the roll-ups on the baking sheet, sprinkle with paprika to taste, and bake for 20-25 minutes or until fish is no longer translucent.
  11. Squeeze the fresh lemon over the roll-ups and serve immediately.



Nutrition Facts

Servings 4.0

Amount Per Serving

calories 258

% Daily Value *

Total Fat 7 g

12 %

Saturated Fat 1 g

7 %

Monounsaturated Fat 0 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 106 mg

35 %

Sodium 538 mg

22 %

Potassium 433 mg

12 %

Total Carbohydrate 10 g

3 %

Dietary Fiber 1 g

3 %

Sugars 1 g


Protein 36 g

71 %

Vitamin A

23 %

Vitamin C

5 %


11 %


13 %



As far as side dishes for tonight's meal I made two vegetables: steamed broccoli and baked cauliflower. As I have mentioned before I don't make carb dishes for my dinner, I consume any carbs (which is limited since I am on the ketogenic diet and have been for almost 6 months) I eat carbs mostly from vegetables anyway. You won't see pasta or potatoes in my recipes, sorry lol. I love broccoli and cauliflower and usually cook them together, but tonight I wanted to bake one and then steam the other. I started out boiling both in a large pot until slightly soft. I then separated out the cauliflower and prepared that different.


Cauliflower Bake:

In a small meatloaf sized tin I spray the tin with coconut oil. I then chopped up the cauliflower into smaller pieces and drizzled some culinary chicken broth, diced up some green onion, fresh garlic and then dusted the top with Pink Himalayan sea salt and Oh My Spice Garlic Lovers seasoning. I mixed it up to coat all the florets and then put that in the oven with the fish. I let that bake for 25 minutes and it came out delicious!




Steamed Broccoli:

For my broccoli I let that stay in the pot and boil until it was nice and soft. I then rinsed it and transferred it into a large serving bowl. I then put some olive oil, fresh pepper, Oh My Spice garlic lovers seasoning and some Pink Himalayan sea salt. That is it, nice and simple but so very good. The olive oil truly makes the difference, because without it the broccoli can taste boring and dry. If you want to jazz it up toss some shredded mozzarella cheese on top and microwave for one minute (you can have cheese on keto diets which is why I also love it!)



The best part about this meal is you can save some for the next day in a meal prep container. I don't recommend heating this up in a microwave at the office though; never heat up fish in an office setting lol. You will make lots of enemies! I tend to just eat this cold and enjoy it just as much - but I have to be honest this is so delicious sometimes there are never left overs.