• Lifestyle

    Healthy Breakfast Wrap

    If you are struggling with breakfast ideas then check out this beautiful breakfast wrap. Nobody ever said breakfast had to be boring.   INGREDIENTS • 1 large low carb wrap (i.e. La Tortilla Factory) • 1 slice turkey bacon • 3 egg whites • 1 large egg, lightly beaten • 1 cup fresh spinach leaves • 1/2 red bell pepper, finely diced • 1/4 tomato, finely diced • 2 tbsp onion, minced • 1/4 cup low-fat mozzarella cheese • Salt and pepper, to taste   PREPARATION • Preheat the oven to 400 degrees.   • Scramble the egg whites and egg with a fork in a mixing bowl, add salt…

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    Our Blog Has a New Home

    We are excited to announce that our blog has a new name and look… Our blog is now called Julie Wilcoxson and is located at http://www.juliewilcoxson.com while you are there be sure to get on our email list so you don’t miss a thing. We are also giving away our FREE Ebook on Tips to Avoid the Holiday Weight Gain when you sign up.   Thank you,   xoxo, Coach Jules

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    Another Year Wiser

    Every year I set goals for myself and what intention I want to set for the entire year. However, I don’t do this on New Year’s like everyone else, I do it on my birthday. I love my birthday, it is a time to reflect on what I learned about myself the previous year and make new goals for the new year. The only way we get better is by reflection. You have to know what you want more of and what you want less of and have a plan on how to make that happen. I will be 44 in one month, now I may kid around about my…

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    Let’s Get Real, Shall We?

    Where are you at in your fitness regime? Are you making gains, seeing results, feeling stronger or are you struggling with a specific exercise or lagging body part? If you are then we want you to join us for our 100 Rep Challenge for the month of August. We have challenged our clients to pick an exercise they want to improve on or a lagging body part that want to bring up to par and for the entire month of August will do 100 reps of that exercise every single day for those 31 days. Of course, this will be split up over several sessions throughout the day. So for…

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    Lasagna Spaghetti Squash Lasagna

    Ingredients: • 2 c spaghetti squash • 2 c low sugar spaghetti sauce • 1 lb of lean ground beef or ground turkey • ½ c part skim ricotta cheese • 1 c part skim shredded mozzarella • Fresh chopped parsley is optional Directions: 1. Preheat oven to 350 2. Poke holes in spaghetti squash and place in microwave for 2-5 minutes to soften. 3. Cut squash in half and place cut side down on a foil lined baking sheet 4. Place in oven and cook for 30-40 minutes 5. Be careful when handling because it will be hot, I use an oven mitt when handling. 6. Using a fork…

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    Staying Motivated

    Staying Motivated! There are many different ways a person stays on track with their fitness and nutrition patterns but the ultimate one is to remember where you came from or maybe where you’re at right now. If you have lost a significant amount of weight and feel unmotivated to hit the gym now- remember why you began the journey in the first place. Did you like struggling to find something to wear? Did you like the way you felt in a crowd of people who you felt were in better shape? How did you feel after indulging in junk food? Those are the past emotions you need to use to…

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    Chocolate Peanut Butter Protein Cup

    Are you ready to spice up your boring protein shake? This recipe is absolutely delicious. It is like sinking your teeth into a succulent chocolate peanut buttery milkshake without all the guilt. I promise you won’t be disappointed. Grab your favorite vanilla protein powder and a blender and follow the directions below. Ingredients: 1 scoop of vanilla protein powder 1 tsp of natural peanut butter 1 tsp of PB2 (less fat) 1 tsp of dark chocolate cocoa powder 8 oz of unsweetened vanilla almond milk (Or 4 oz and 4 oz of water) add ice cubes to make thicker Directions: Add all ingredients to blender and mix until creamy. Enjoy……

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    Peanut Butter Power Bars

    When it comes to proper nutrition, you want to think about timing and balance. You always want to include protein in every meal and snack. This little power bar is perfect for a protein snack mid morning or mid afternoon to curb your appetite and supply the added nutrients you need. Simply add an apple or some fruit to give add some extra fiber to this mini meal. Ingredients: 1 16 oz natural peanut butter 1 cup honey 2 scoops of chocolate whey protein powder 3 cups of oats 1 TSBP chia seeds (optional) Non stick spray Parchment paper (optional) Directions: Soften peanut butter in a bowl in the microwave…

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    Turkey Sausage Mini Egg Muffins

    Turkey Sausage Mini Egg Cups Ingredients: Non stick spray Carton of egg whites Diced peppers Salt and pepper Jimmy Dean turkey crumble Directions: Spray muffin tin well with non stick spray Place approximately 15 grams of turkey crumble in each muffin tin. Top with approx 30 grams of diced peppers Pour approx 90 grams of egg whites on top, careful not to overfill. Sprinkle with salt and pepper to taste Bake in preheated oven at 350 for 20-30 minutes or until done. 1 cup is 75 calories/ 13 grams of protein / 2 grams of carbs / 1 gram of fat Serving size is 2 cups. Add some oatmeal, whole…

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    Three Must Eat Breakfast Foods

    Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again? Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts. Breakfast Food #1: Eggs Yes, eggs are the “quintessential” breakfast food. And for good reason! No, I’m not talking about processed…