make that change 

natasha. 22. personal trainer. cosplayer. yogi.

CLICK HERE FOR MY FULL GUIDE TO HEALTHY LIVING Want to participate in #teamnocheats for the month of October? click here and track the tag #teamnocheats! My name is Natasha and I'm a certified personal trainer. In 2011, I decided to change my life. At 5'1", I went from around 200 lbs to about 120 lbs in a year and a half (give or take). Since then, I have lost even more fat, gained muscle, and maintained my healthy lifestyle. I have found a passion for fitness, nutrition, exercise and yoga and made it my career. I had a breast lift, reconstruction and augmentation in February 2014 to remove the excess skin on my breasts. Some of my other interests include Lady Gaga, Michael Jackson, Star Wars, Supernatural, comic books, horror flims, sci-fi movies, Smallville, LOST, cosplaying, tattoos, my dog Fozzi-bear and my boyfriend Mitch! Please check out my FAQ, all of my pages and Google before asking any questions! I offer meal and workout plans online, and for business/personal training inquiries, please email me at makethatchangefitness@gmail.com! Check out my PT page for more info! I'm also sponsored by Stride Fitness Apparel! Check out their website here and use coupon code imgoingtomakeachange for 30% off of nerdy, awesome workout shirts!

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start your day off the right way with a healthy breakfast! :)

heyheyjules:

muffintop-less:


Vanilla Protein Pancakes by Muffin Topless

Ingredients:
  • 1 Scoop Vanilla Whey
  • 1/2 Cup Oats (Blended – or 1/4 Cup Oat Flour)
  • 1 tsp Baking Powder
  • 1 Egg White
  • 1/4 Cup Plain Nonfat Greek Yogurt
  • 1 TB Unsweetened Coconut Milk (or milk of choice)
Directions:
Blend oats in a blender or magic bullet. Stir dry ingredients together. Add wet ingredients and mix well (batter will be thick). Heat pan on medium heat. Spray with nonstick spray and slowly spoon or ladel batter into pan. Cook time will vary, mine took about a minute and 30 seconds before I flipped them. Top with fruit, Greek yogurt, pure maple syrup or whatever your little clean eating heart desires!!! =)
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yayyyyyyyyyyyy I love seeing posts from savannah on tumblrrrrrrrrr

mmmmmm sweet potato fries! sweet potatoes are high in vitamin B6, vitamin C and D, iron and magnesium. Packed full of nutrients and delicious, these sweet potato fries are a great side for sandwiches, turkey burgers, turkey tacos and more! I used organic sweet potatoes, peeled them, and sliced them into fries. Drizzle them with extra virgin olive oil, then season with paprika, garlic powder, salt and pepper! Bake at 375 degrees for about a half hour and you’re good to go! #recipe #myrecipe #recipes #health #healthy #food #myintake #fitness #sweetpotatoes #yummy #nomz

vegan-yums:

Avocado Mac n Cheese / recipe

NEED

runninglau:

Quinoa salad: easy, healthy ánd delicious!

Start April fresh and healthy with this super easy Quinoa salad. With no doubt, my favourite lunch! Or dinner. Or breakfast. Recipe here.

I could eat this all day.

Portobello Bagel with Tempeh Bacon and Garlic Cream Sauce (x)

piecesinprogress:

These are the absolute perfect packable lunch! I made mine in 16 oz mason jars and you’ll definitely want containers at least that size. The order you layer these is important, make sure you put the dressing on the bottom and then veggies that won’t absorb all of it (I did peppers then tomatoes), that way the dressing is still there and ready to coat everything; just shake it up!

I also included my pesto recipe, it’s lighter in calories & fat than traditional pesto but still has a ton of flavor. I used lime juice in the recipe to thin it out so it’s more of a dressing than a sauce.

There’s so many delicious, healthy ingredients you could use to customize this but here’s a few of my favorites:

  • Veggies: spinach, cucumber, artichoke, sun dried tomato, broccoli, carrot shreds, celery
  • Protein: edamame, egg whites, tuna/chicken/turkey, chickpeas, almonds, pecans, kidney beans, walnuts
  • Fruit: blueberries, raspberries, strawberries, cranberries, pomegranate seeds, peaches

For more easy, healthy lunch ideas go here! :)

beautifulpicturesofhealthyfood:

Mini Cauliflower Pizza Crusts, vegetarian and gluten free…RECIPE

beautifulpicturesofhealthyfood:

Sweet potato pizza crust. The crust has so much flavor, that you don’t need many toppings! Just your yummy veggies….RECIPE

Snack of the day: homemade “trail mix” with almonds, dried cranberries and chocolate chips!

westsoy:

We’ve partnered with Garden of Vegan, one of our favorite vegan tastemakers, to celebrate the success of our tumblr so far! This month we’ll be posting original recipes featuring WestSoy deliciousness!

Burrito Bowl with Salsa Baked Tofu

Yields 2 servings.

What You’ll Need:

Salsa Baked Tofu

  • 1/2 block of extra-firm tofu, cut into bite-sized squares
    (I recommend using WestSoy Extra-Firm Tofu)
  • 3 tbsp salsa
  • 1 tsp sriracha
  • 1 tsp olive oil
  • 1 clove garlic, minced
  • pinch of salt
  • 1/8 tsp (or less) of ground cumin
    (or substitute with WestSoy’s Baked Tofu in Cajun Blackened Spiced Rub flavour)

Chili & Lime Kale

  • 3 packed cups of coarsely chopped kale (stems removed)
  • squeeze of lime juice
  • 1 clove garlic, minced
  • pinch of salt
  • 1/8 tsp (or less) of ground cumin
  • 1/8 tsp chili powder
  • 1/8 tsp salt

Brown Rice & Black Beans
Combine:

  • 1 1/2 cups cooked brown rice
  • 3/4 cup black beans

Serve with:

  • shredded lettuce
  • chopped tomato
  • sliced avocado
  • 2 whole grain wraps (optional)
  • salsa, hummus, guacamole, and lime

Salsa Baked Tofu:

Preheat your oven to 425 °F. Combine the tofu, salsa, sriracha, olive oil, garlic, cumin, and salt, making sure that the tofu is evenly coated.

Lay the tofu on a baking sheet lined with parchment paper. Bake for 10 minutes, flip, and bake for another 10 minutes.

If you’re short on time you can substitute the Salsa Baked Tofu for WestSoy’s Baked Tofu in Cajun Blackened Spiced Rub flavour.

Chili & Lime Kale:

Steam the chopped kale for 5 minutes or until just tender. Remove the kale from steamer and toss with a squeeze of lime juice, minced garlic, chili powder, cumin, and salt. Make sure to evenly coat the kale.

Tortilla Bowl:

Preheat your oven to 350 °F. Form your tortilla bowl inside of a lightly-greased, medium sized, oven-safe bowl. Bake for 8-12 minutes or until lightly browned. For serving, place inside a regular bowl for extra strength and rigidity.

Assembling the Burrito Bowl:

Lay a bed of brown rice & beans into a bowl, make a well in the center and fill with 1/2 of the Chili & Lime Kale and top with 1/2 of the Salsa Baked Tofu. Make sure everything is hot before serving. Top with shredded lettuce, fresh chopped tomato, sliced avocado, and your favourite combination of salsa, hummus, guacamole, and lime juice.