Trifecta

10/19/2026

10/15/2026

You can always count on to be training with the most unique equipment...for the most unique competitions 💪

10/13/2026

High Protein Butter Chicken Pasta🍝

Macros:
Calories: 460; Protein: 55 grams, Fat: 10 grams, Carbohydrates: 39 grams

Ingredients:
8 ounces Banza pasta, rigatoni (shells or spaghetti okay)
1 pound Trifecta Diced Chicken
1 tablespoon curry powder
2 teaspoon cumin powder
1 teaspoon cinnamon powder
1 teaspoon paprika powder
1 teaspoon salt
½ teaspoon black pepper
1 teaspoon olive oil
1 small onion, diced
2 cloves garlic, minced
1 tablespoon tomato paste
1 cup Greek yogurt, low fat
¾ cup pasta water
2 tablespoons chopped fresh cilantro
Spray oil

Instructions:
1. Cook the Banza pasta according to the package instructions. Keep ¾ of the pasta water once the pasta is done cooking for later.
2. In a small bowl, mix together the curry, cumin, cinnamon powder, salt, and pepper.
3. Sprinkle half the spice mixture and olive oil over the chicken pieces and toss to coat.
4. Spray a large skillet with spray oil over medium heat. Add the chicken and reheat for 3-5 minutes until heated through.
5. Remove the chicken from the skillet and set it aside. Keep warm.
6. In the same skillet, add more spray oil, and then add the onion and garlic and cook until the onion is translucent, about 3-4 minutes. Add the remaining half of the spice mix.
7. Add the tomato paste and cook for an additional minute.
8. Add the Greek yogurt and pasta water to the skillet and bring the mixture to a simmer.
9. Add the cooked pasta and chicken to the skillet and toss to coat with the sauce.
10. Sprinkle the cilantro over the top and serve.

Enjoy!

10/09/2026

What you don't always see...love this from .roggow 💪

"I realize people see me on here, 3 little kids in tow; lifting, running, competing, pushing my body to the limits, challenging myself with really hard things and they think it just “happened”. They think I just “bounced back” to a place where my body was able to handle this stuff.

That couldn’t be further from the truth. They FORGET the days and months and years I put in with slow, boring, slow-moving, monotonous work on breathing pattern, pelvic floor and core rehabilitation, hip stability, control through movement, and a slow gradual introduction back into the things I loved and knew I wanted to get back to comfortably. I was so insufferably consistent with these things because I knew it was setting the foundation for my future as an athlete after 3 kids."

10/07/2026

POST WORKOUT MEAL IDEAS! 💪

Since fueling your body properly (post workout) is important, we put together an easy cheat sheet for some post workout meals and the ideal timing for each meal. ☕️🍳🥓

Save this for when things get tough and you need a good resource! Pro-tip get so you always have healthy, high protein meals ready to go in your fridge!

10/01/2026

Truly a top 10 feeling 🙌

09/29/2026

Skinny Ranch Chicken Enchiladas from 👩‍🍳

⬇️ INGREDIENTS:
For the Enchiladas 8 tortillas of choice
1 lb chicken breasts (cooked & shredded - I used precooked & shredded chicken
1 cup green salsa verde ( is super clean & what I use!)
1 tsp cumin
1 tsp chili powder
Salt & pepper to taste

For the Enchilada Sauce
2 cups organic chicken bone broth
1 cup organic plain, nonfat Greek yogurt
7 fl oz green chilies
1/2 oz ranch seasoning
Salt & pepper to taste 1¼ cup shredded cheese
1 tosp butter + 1 tosp flour

Combine chicken, salsa verde, and seasonings in a bowl & divide mixture among your tortillas. Roll up & place in your baking dish. Make the sauce. Heat a small saucepan over medium heat. Make a slurry by combining melted butter with the flour until you have a paste like consistency. Add the broth & bring to a boil.

Reduce heat to low & add the yogurt, cheese, green chilies, and ranch seasoning. Pour over enchiladas.

Bake at 375° for 25 min.

09/25/2026

“In season, off season & everything in between 💪🧡”

09/23/2026

LOW CARB WAFFLE BREAKFAST SANDWICH! 😋

Sweet potato waffle mix
Makes 6
2 cups sweet potato
1/2 cups flour
2 eggs
1 tsp baking powder
1 tsp cinnamon
Dash of salt

1 bison patty
1 thin slice provolone cheese
1 fried egg (over easy)