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HigFit is dedicated to helping people improve overall health and wellness... for life! Join us!

One on one/small group personal training and fitness company, operated by a husband/wife duo. We provide personalized, scientifically proven training programs for weight loss, overall better health, and improved strength. Certified through the National Academy of Sports Medicine and through the National Strength and Conditioning Association

08/05/2023

Strawberry Matcha Chia Pudding [Paleo, Keto, Vegan]
Ingredients
- 1/2 teaspoon (2 g) matcha powder
- 3/4 cup (175 ml) coconut milk
- 1.5 Tablespoons (15 g) chia seeds
- 2 strawberries, diced small

Preparation
Place the coconut milk, matcha powder, chia seeds, and sweeteners (if youre using any) into a cup with a lid. Shake well for 5-10 seconds.

Pour mixture into a glass and place into fridge for 4 hours.

Mix the diced strawberries into the pudding and serve reserve 1 teaspoon of diced strawberries for topping.

Source: Foodista

04/05/2023

“Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali

03/05/2023

One of my favorite meals... Fajitas!

Skirt Steak Fajitas
Ingredients
- 2-3 bell peppers, ends trimmed, cored and seeded, cut into a couple large pieces
- 2 T. brown sugar
- 1/3 c. canola oil
- 1 t. chile powder
- cilantro
- 1 t. cumin
- 18 6-inch flour tortillas
- 1 clove of garlic, peeled and finely chopped
- 1/3 c. fresh squeezed lime juice
- lime wedges
- salsa
- about 2 lb. skirt steak
- sour cream
- 1/3 c. soy sauce
- 1 large white onion, peeled and cut into 1/2-3/4-inch slices (keep the slices intact)

Preparation
Whisk together the marinade ingredients in a small bowl. Reserve about 1/3 cup of marinade for the vegetables.

Place the steak in a gallon-sized ziplock bag.

Add the remaining marinade. Seal the bag, pressing out any excess air, massage the marinade into the meat a bit. Refrigerate anywhere from 3-10 hours.After meat has finished marinating, remove steak from marinade and wipe off excess marinade with paper towel. (I also cut the steak into a couple of more manageable sized pieces, for easier turning on the grill). brush the vegetables with reserved marinade.

Heat your grill to high. Scrape the grill grate clean and oil the grate.

Add the steak to the super hot grill and grill, covered about 2 1/2 minutes per side (for medium/medium-rare), or until steak reaches desired doneness.

Remove steak to a clean plate and cover with foil & let rest for 10-15 minutes.

Add the peppers and onions to the grill and grill, turning occasionally until cooked, peppers should take about 5 minutes and onions will take about 1

Remove from grill. Briefly add the tortillas to the grill, a couple at a time and grill until warmed and lightly charred around the edges. Wrap the tortillas in foil to keep warm.Thinly slice the steak, against the grain. Slice the onions in half and separate the rings. Slice the peppers.

Serve with the tortillas, lime wedges and toppings of your choice.

Source: foodista.com

02/05/2023

"The only person you are destined to become is the person you decide to be." - Ralph Waldo Emerson

01/05/2023

Sweet Potato Casserole!

Ingredients:
2 large sweet potatoes
2 tablespoons honey
2 tablespoons melted coconut oil
2 tablespoons brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg

Instructions:
1. Preheat oven to 350 degrees F.
2. Peel and cube the sweet potatoes.
3. Place the sweet potatoes in a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes until tender.
4. Drain the sweet potatoes and mash until smooth.
5. In a separate bowl, mix together the honey, coconut oil, brown sugar, cinnamon, and nutmeg.
6. Pour the mixture over the mashed sweet potatoes and stir to combine.
7. Pour the sweet potato mixture into a greased baking dish.
8. Bake for 30 minutes until golden and bubbly.

Nutrition Facts (per serving):
Calories: 160
Fat: 7g
Carbohydrates: 22g
Protein: 1g
Fiber: 2g

25/04/2023

For those who like life a little... spicy!

Spicy Baked Chicken Wings

Ingredients:

-2 lbs chicken wings

-2 tablespoons olive oil
-1 teaspoon garlic powder
-1 teaspoon paprika
-1 teaspoon chili powder
-1/2 teaspoon cayenne pepper
-1/2 teaspoon black pepper
-1 teaspoon salt
-1/4 cup hot sauce

Instructions:

1. Preheat oven to 400 degrees F.

2. Line a baking sheet with foil and spray with non-stick cooking spray.

3. In a large bowl, combine the chicken wings and olive oil.

4. In a separate bowl, combine the garlic powder, paprika, chili powder, cayenne pepper, black pepper, and salt.

5. Sprinkle the spice mixture over the chicken wings and toss to coat.

6. Place the chicken wings on the prepared baking sheet and bake for 25 minutes, flipping the wings after 15 minutes.

7. Meanwhile, combine the hot sauce and 1/4 cup water in a small saucepan and heat over medium heat until bubbly.

8. Remove the wings from the oven and brush with the hot sauce mixture.

9. Return the wings to the oven and bake for an additional 10 minutes, or until cooked through and crispy.

Nutrition Information:

Serving Size: 1/2 lb (4 wings)

Calories: 510

Total Fat: 34g

Saturated Fat: 9g

Cholesterol: 137mg

Sodium: 880mg

Carbohydrates: 6g

Fiber: 2g

Protein: 38g

24/04/2023

“Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tip toe if you must, but take the step.” - Unknown

I needed this quote today.

24/04/2023

TACOS!!!!

Healthy Chicken Taco Recipe

Ingredients:
• 2 cups cooked, shredded chicken
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon paprika
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 1/2 cup diced red onion
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 8 soft taco shells
• 2 tablespoons chopped fresh cilantro
• 2 limes, cut into wedges

Instructions:
1. Preheat oven to 350°F.
2. In a large bowl, combine the cooked chicken, olive oil, cumin, chili powder, garlic powder, onion powder, paprika, black pepper and salt. Mix until chicken is evenly coated.
3. Spread the chicken in an even layer on a baking sheet. Bake for 10 minutes.
4. In a large skillet, heat olive oil over medium-high heat. Add the red onion, bell pepper and garlic and cook until softened, about 5 minutes.
5. Add the cooked chicken to the skillet and mix until combined.
6. Warm the taco shells in the oven for 5 minutes.
7. Fill each taco shell with the chicken mixture. Top with cilantro and a squeeze of fresh lime juice.

Nutrition Information (per taco):
Calories: 220
Fat: 10g
Carbohydrates: 20g
Protein: 12g
Sodium: 350mg
Fiber: 4g
Sugar: 2g

23/04/2023

Keto Cheesecake!

Servings: 8 slices

Calories: 437 kcal

Ingredients:

Crust:

• 2 cups almond flour

• ½ cup melted butter

• 2 tablespoons granulated erythritol

• ½ teaspoon salt

Filling:

• 24 ounces cream cheese

• 2/3 cup granulated erythritol

• 2 large eggs

• 2 tablespoons heavy cream

• 2 teaspoons vanilla extract

Instructions:

1. Preheat the oven to 350°F (175°C).

2. In a medium bowl, mix together the almond flour, melted butter, erythritol, and salt.

3. Press the mixture into a 9-inch springform pan and bake for 10 minutes.

4. In a large bowl, beat together the cream cheese and erythritol until smooth.

5. Add the eggs, cream, and vanilla extract and beat until combined.

6. Pour the mixture into the prepared crust and bake for 30 minutes.

7. Allow the cheesecake to cool completely before serving.

22/04/2023

Here's a tasty - and healthy! - alternative to spaghetti! Enjoy!

Spaghetti Squash & Tomato Basil Meat Sauce
Ingredients
- 1 tsp black pepper
- 16 oz can crushed tomatoes
- extra virgin olive oil
- 1 Tbsp fresh chopped basil
- 1 tsp garlic powder (or saute and sub 1 glove fresh garlice, minced)
- 1 pound lean ground beef
- 1 tsp onion powder (or saute and sub 1/4 cup chopped onion)
- salt to taste
- 1 spaghetti squash

Preparation
Heat the oven to 40

Halve the squash, scoop and clean the seeds inside.

Drizzle with a tsp of extra virgin olive oil in each half, add a little salt. Take each half and turn face down on a prepared cookie sheet and bake in the oven for 50 minutes.

Remove and allow to cool for 5-10 minutes. Take a fork and start to shred the insides. While roasting the spaghetti squash, brown the lean ground beef.

Saute the onion and garlic if using fresh veggies.

Drain the meat sauce and then mix the onion, garlic, black pepper, and meat and place on low to medium heat.

Add the crushed tomatoes, basil, and pepper, stir. Allow to simmer while spaghetti squash is roasting, stirring frequently.Scoop the spaghetti squash onto a bowl, cover with meat sauce, and add a pinch of parmesan if desired.

Source: Pink When

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