Subscription: December 3


LOWER BODY RESISTANCE: Resistance, Isolation & HIIT

51 minutes (Abs, Back, Legs) 

Be sure to complete every single rep with the best form possible and them complete the high-intensity circuit at the end just to give a satisfying burn out!


Below is an overview of this week’s recipes, followed by a comprehensive Grocery List with all the items you need to make each meal as well as the recipe card for each meal. 

** expand the recipes below for instructions & individual recipe ingredients**

GF DF Chicken Tortilla Soup

Chicken Tortilla Soup

This delicious soup is easy to make on the stovetop or slow cooker.
5 from 1 vote
Cook Time 30 mins
Course Dinner, Lunch, Side Dish, Soup
Servings 8
Calories 145 kcal


  • 4 cup Cooked Chicken Breast shredded
  • 32 oz Chicken Broth
  • 2 15 oz can Corn
  • 2 14.5 oz can Dice Fire-Roasted Tomatoes
  • 2 4 oz can Chopped Chiles
  • 1 cup Chopped Onion frozen or fresh
  • 1 tbsp Cumin


  • Stove Top: Place all ingredients in a dutch oven and bring to a boil, stirring occasionally. Reduce heat to low and cover. Stir occasionally and let simmer for 15 minutes.
  • Slow Cooker: Place all ingredients in the slow cooker and cook on low for 4 hours.
  • Slow Cooker: Place all ingredients in the slow cooker and cook on low for 4 hours.


Make sure all canned or boxed items are gluten-free


Calories: 145kcalCarbohydrates: 4gProtein: 24gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 60mgSodium: 89mgPotassium: 320mgFiber: 0.4gSugar: 1gVitamin A: 27IUVitamin C: 2mgCalcium: 27mgIron: 2mg
Keyword dairy free, Gluten Free
Tried this recipe?Let us know how it was!

roasted beet salad, recipe

Beet Salad with Goat Cheese, Dill & Almonds

The sweet, earthy flavor of beets shines alongside goat cheese and fresh dill in this easy Greek-inspired beet salad. If you don't have time to roast beets, look for precooked beets in the fresh produce section.
No ratings yet
Prep Time 15 mins
Cook Time 1 hr 10 mins


  • 2 lbs Medium Beets scrubbed
  • 3 tbsp Olive Oil extra virgin
  • 1/4 tsp Salt
  • 1/4 tsp Pepper
  • 1/3 cup Goat Cheese
  • 2 tbsp Chopped Fresh Dill
  • 2 tbsp Almonds sliced
  • 2 tbsp Balsalmic Vinegar


  • Preheat oven to 400 degrees F.
  • Wrap beets individually in foil and place on a rimmed baking sheet. Bake until tender, 1 to 1 1/4 hours. When cool enough to handle, peel and cut into 1/2-inch cubes.
  • Whisk oil, vinegar, salt and pepper in a large bowl. Add the beets, goat cheese, almonds and toss to coat. Serve sprinkled with dill.


To make ahead: Prepare through Step 2 and refrigerate for up to 2 days.
Keyword Egg Free, Gluten Free, High Fiber, Low Calorie, Soy-Free, Vegetarian
Tried this recipe?Let us know how it was!

ridge, salsa, salsa chicken recipe, recipe, healthy

Ridge “Roux” Salsa Chicken

Easy peasy slow cooker salsa Chicken. Perfect family meal for those late work nights, late sport nights, or the days you just don't feel like cooking. Turn it into salads, tacos, sandwiches, and more. 
Sure to be something the whole family will enjoy.
This idea was sparked by Ridge "Roux", co-founder Jennifer of Basics, youngest son. I think he will be a fan so we call this the Ridge "Roux" Salsa Chicken.
No ratings yet
Prep Time 5 mins
Cook Time 4 hrs
Course Lunch, Main Course


  • Pressure Cooker


  • 4 boneless chicken breasts about 2 lbs
  • 1 jar salsa
  • 1 lime for serving
  • 1 packet taco seasoning of choice


  • Place chicken breast in slow cooker and cover with 3/4 jar of salsa and taco seasoning. Toss until Chicken is covered.
  • Cover and cook on high for 4 hours (or low for 6-8), until the chicken shreds easy with a fork.
  • Shred the chicken in the slow cooker and add remaining salsa and lime juice.
  • Serve immediately or refrigerate in air tight container for up to 5 days.
Tried this recipe?Let us know how it was!


Roasted Ranch Cauliflower

This ranch roasted cauliflower is an easy low-carb vegetable side dish! It’s paleo, whole30, keto, vegan, and dairy-free.
5 from 1 vote
Prep Time 5 mins
Cook Time 40 mins
Course Side Dish, Vegetable
Servings 4
Calories 182 kcal


  • 1 tbsp Dried Parsley
  • 1 tbsp Garlic Powder
  • 1 tsp Dried Dill
  • 2 tsp Dried Chives
  • 1 tsp Salt
  • 1/4 tsp Black Pepper
  • 2 medium Heads of Cauliflower chopped into florets, about 6 cups
  • 3 tbsp Avocado Oil
  • 1 tbsp Fresh Parsley chopped


  • Preheat the oven to 400 F and line a baking sheet with parchment paper.
  • Prepare the ranch blend with parsley, garlic, onion powder, dill, chives, salt and pepper. Set aside
  • Add the cauliflower to the baking sheet and top with the avocado oil and ranch blend. Toss to combine.
  • Transfer to the oven and bake for 35-40 minutes (or until crisped to your liking), rotating halfway through.
  • Serve topped with fresh parsley.


All nutritional information are estimations and will vary. Estimations do not include optional ingredients.


Calories: 182kcalCarbohydrates: 18gProtein: 7gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 674mgPotassium: 985mgFiber: 7gSugar: 6gVitamin A: 1792IUVitamin C: 157mgCalcium: 97mgIron: 2mg
Keyword dairy free, Gluten Free, Keto, Paleo, Vegan, Whole 30, Whole30
Tried this recipe?Let us know how it was!

Recipe for Zucchini Banana Breakfast cookie

Zucchini Banana Breakfast Cookie

Veggies, in a cookie, you get to call it #BreakfastCookie. These cookies are easy, yummy, and cookies that are vegan and don’t contain a bunch of processed sugars. You can make gluten free by using gluten free oats and making sure that your nut butters are gluten free. These make the perfect afternoon snack for kids, quick breakfast, or endurance fuel to take out on your next long bike ride or activity. 
No ratings yet
Prep Time 10 mins


  • 1/2 cup nut/seed butter we used almond
  • 2 tbsp maple syrup
  • 1 medium banana ripe
  • 1 flax egg or regular egg for non-vegan recipe
  • 1 tsp vanilla extract
  • 3/4 cup shredded zucchini pressed with paper towel to absorb excess water
  • 1/2 cup oats gluten-free
  • 1/2 cup quinoa flakes
  • 2 tbsp hemp seeds
  • 2 tbsp chia seeds
  • 2 tsp cinnamon
  • 1/4 cup raisins or dark chocolate chips
  • dash salt


  • Preheat the oven to 350 F and line a baking sheet with parchment paper.
  • Mix the wet ingredients except zucchini, banana and raisins.
  • Add the dry ingredients and stir all together until it is an even mixture.
  • Fold in the zucchini & raisins #FoldItInDavid 
  • Take an ice cream scoop and scoop the mixture and spread on baking sheet (about 2 tbsp of batter)
  • Add a sliced banana to the middle of each cookie and press down.
  • Bake for 15-18 minutes or until browned.
  • *store in fridge
Tried this recipe?Let us know how it was!


When it comes to a healthy diet, people often get overwhelmed and are unsure of where to start, preventing them from starting at all. Fortunately, it doesn’t have to be that complicated. All you need to do is take a few small steps for better nutrition, one at at time and let those small steps add up to big change.