Cauliflower Crust Pizza

Try out this awesome recipe. Its great for post workout! Extremely low in carbs. Also feel free to add whatever toppings you like.

You will need:
1 Head of Cauliflower
1 whole egg
Italian Spices
1/4 cup Mozarella Cheese
Tomato Sauce

1. Preheat oven to 450F.
2. Remove the leaves and hard center core of the cauliflower.  Cut into florets.  Wash and then allow the cauliflower to dry completely.  (You want the cauliflower completely dry and you will NOT be adding any water when cooking, this helps to cut down on the boiled cauliflower taste and smell.)  Once dry, fill the bowl of a food processor about half full and using the chopping blade and the pulse action, process the cauliflower until it looks like the size of grains of rice.  Add the processed cauliflower to a microwave safe bowl and repeat with the remaining cauliflower.  Once all the Cauliflower has been processed and added to the microwave safe bowl, cover the bowl tightly with plastic wrap or a lid.  Microwave on high for 7 minutes.
3. Place the cooked Cauli-Rice on a tea towel and roll it up then squeeze out as much of the water as possible…and I mean really, really squeeze as you want it as dry as possible. 
4. Spread the cauli crust onto a Silpat or parchment paper lined baking sheet. I just used a pizza stone though.
5. I kept the crust pretty thin, about 1/4-inch thick.  Bake for 15-20 minutes until the crust is firm and golden brown.  Remove the pan from the oven and turn off the oven and turn on the broiler and move the rack to up close to the broiler.
6. Top the cooked crust with sauce, cheese and toppings of your choice.  Place under the broiler until the cheese is bubbly and melted

The Cauliflower rice recipe is also great as an alternative  to actual rice. Some of my friends have even used it to make sushi! Try it out for yourself and let us know what you think! 

-Nate and Kate 

Protein Muffin in a Mug

Here is a super simple recipe that me and Nate love! Its really awesome as a late night snack when your craving something sweet. Or even as a perfect breakfast or post workout meal. Feel free to experiment yourselves with this recipe by adding oats, flax, pumpkin, the list goes on!

You will need two the basic ingredients:

1- 1 1/2 scoops whey protein power (any flavor of your choice for this recipe I used vanilla)
2 egg whites or 3 tablespoons egg beaters egg whites (just enough for the protein to be saturated)

Optional: You can experiment by adding any of these fun ideas:
1/2 cup oats
Flax seed
Chia Seeds
Peanut butter
Almond butter
Cinnamon
Stevia (to make it a little sweeter)
Pumpkin Spice
Pumpkin puree
Cocoa Powder
Raisins
Chocolate Chips :)

First add your whey protein into a mug or microwaveable bowl. Then add your egg whites. Microwave for no more than 45 seconds (longer then that will dry out the protein and make it really hard to eat) And thats it! Play around and add any of the ingredients above to make your own protein muffin creation!

My favorite protein muffin is the one that I made here using: vanilla protein powder, raisins, peanut butter, and pumpkin spice!

Nate's favorite protein muffin is: chocolate protein powder, cocoa powder, stevia, peanut butter, and chocolate chips!

Be sure show us your recipes! And let us know what you think!

-Nate and Kate

Kate's Shoulder workout

Everyone has been asking lately whats the secret to Kate's huge shoulders?!

The secret to my round shoulder is a lot of laterals. I am working on a drop set series for my laterals.
I also works on rear delts to help with overall back and shoulder development

We'll here's a sample of my shoulder workout, feel free to try it out for yourselves!

DB Shoulder Press 4x10
DB Drop Set Laterals: Drop set: 4 sets: 10 reps per weight: 5 lb- 10 lb- 15 lb- 10 lb- 5 lb
Upright rows 3x10
Lateral Machine 3x10
Rear Delt Cable pulls 3x10
Rear Delt Split Rope pull 3x10
Single Arm Cable Lateral 3x10
Smith Machine Military press 4x10

If you all are interested we can also make a video on our youtube page of Kate's shoulder workout!

Wants vs. Needs

Good Morning everyone! 

Today Im going to talk about want vs. needs. We all have wants and needs. Needs are things that we cannot live without and wants are which we would like to posses. Its very easy to confuse the two. In today's society, we have everything we would ever want right at our finger tips.

I noticed I have been catching myself lately saying I "need" this and I "need" that. I've really had to stop and think do I really need another set of straps that I already have? 

I know I am going on a rant, but I guess the whole thanksgiving season has really challenged me to reconsider that what I believe I need is an object that I merely want. I will be fine not having it for a few days, and in fact I may even forget about it.

This thanksgiving try to really be thankful for the things you have. Be thankful and appreciative for the people in your life, the experiences you have, and the things you already own. Sometimes the hardest part is appreciating and taking care of what we already have in our lives, instead of making never ending lists of what we want. 

Stay tuned for some awesome healthy thanksgiving recipes this week! 

Happy Almost Thanksgiving! 

-Kate 

Hey everyone! If  you don't know us already. We are a couple determined to others about bodybuilding, fitness, and living a healthy lifestyle. We have a youtube channel where we post tons of great workouts. We will be posting our journey of bodybuilding on our blog, as well as awesome workouts, recipes, and all the other exciting things we do!