Category Archives: Fitness

Panko Crusted Salmon

IMG_0530This recipe is so delicious, and honestly once you make it you will never have to measure the ingredients again because you really can’t go wrong just throwing all these flavors together.


  • 2/3 cup panko (Japanese dried bread flakes)
  • 1 teaspoon grated lime zest (or lemon!)
  • Kosher salt
  • Black pepper
  • 2 tablespoons good olive oil
  • 4 (6- to 8-ounce) salmon fillets
  • 2 tablespoons Dijon mustard
  • 2 tablespoons Coconut Oil (or canola oil)
  • Lime wedges, for serving

Preheat the oven to 425 degrees. In a small bowl, mix together the panko, lime zest, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Drizzle with olive oil and stir until the crumbs are evenly coated. Set aside. Place the salmon fillets, skin side down (but I use skinless), on a board. Generously brush the top of the fillets with mustard and then sprinkle generously with salt and pepper. Press the panko mixture thickly on top of the mustard on each salmon fillet. The IMG_0526mustard will help the panko adhere. Heat the coconut oil over medium-high heat in a large heavy, ovenproof pan or cast iron skillet– if you don’t have either, cook in a skillet and then transfer to a cookie sheet for baking. When the oil is very hot, add the salmon fillets (skin side down) and sear for 3 to 4 minutes. Transfer the pan to the hot oven for 7 minutes until the salmon is almost cooked and the panko is browned. Remove from the oven, cover with aluminum foil, and allow to rest for 8-10 minutes. Serve with lime wedges.


Original Recipe: Here


My Go-To Breakfast

Ezekial Toast w/  1/2 Avocado & EggsIMG_0412

  • 2 Slices Ezekial 4:9 Low Sodium (found in frozen section)
  • 1/2 Avocado (small)
  • 3 Eggs (2 Whites + 1 Whole Egg)
  • Salt & Pepper to taste
  • 1-2 Tbsp Shredded Cheddar (Optional topping)

Toast bread, fry or scramble eggs, and place on top of avocado toast! Throw a litIMG_0422tle shredded cheddar, salt & pepper on top and BOOM!

~ P23 C34 F15 364Cal


Move of the Week – Core Reaches

Core reaches are a core exercise meant to strengthen the abdominal muscles. Begin by laying on your back, knees bent with your heels close to your butt. As you do the sit-up reach your hands between your legs until they pass the threshold of your calves, then lower back into the starting position. Do not use your hands in a rocking motion, but have them remain extended, palms facing the floor. The workout suggestion is 3 sets of 20 reps.

Move of the Week – Squat Jump

The squat jump is a cardio based lower body exercise meant to strengthen your legs & glutes. To begin, stand with your feet shoulder width apart & arms at your side. Start by doing a regular squat, then jump up as explosively as you can reaching your arms towards the sky. When you land, drop back into the squat position completing one rep. Keep in mind as you squat you want your knees over your ankles, dropping your butt back into the sitting position. Try to keep your head & chest up while bringing your elbows back, then explode straight up into the air extending the arms. Land soft & repeat.The workout suggestion is to do 3 sets of 10 reps.

Move of the Week – Kneeling Rear Leg Raise

The kneeling rear leg raise is a great exercise to tone & strengthen the hamstrings, glutes and lower back. Begin on your elbows and knees, straighten your right leg behind you, and raise it as high as you can go without arching your back or compromising correct form. Bring your leg back down tapping the toe to the floor, then immediately raise it again. Once you’ve completed the exercise on the right side, switch legs and complete it with the left leg. The workout suggestion is to begin with 2 sets of 12 reps per leg, you will increase the number of sets as you gain strength doing this move.
For more exercises and nutrition tips check out: