Fitness & Nutrition

Want to know more about how to achieve your goals?  Amanda's articles can help you on your journey.

10 Simple Ways to Lose Weight in 2019!

By amanda comstock | Feb 10, 2019

Lose weight and keep it off for good If weight loss is on the forefront of your goals for 2019, you’re not alone. Year in and year out, millions attempt to trim their waistlines with little to no success. Or, they start off great but lose motivation after a month or two, sliding back into…

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Crock Pot Sweet And Sour Pork Roast

Crock Pot Sweet And Sour Pork Roast

By amanda comstock | Jun 22, 2018

Crock Pot Sweet And Sour Pork Roast is easy to prep and tastes amazing! It’ll be cooked when you get home from work. It’s 15 minutes of prep time and off to work you go, knowing you’ll have restaurant quality food already made when you get home later that day.   Ingredients 1/3 cup packed…

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Myths about fat loss

By amanda comstock | Jan 30, 2018

More Americans are exercising than in previous decades, but they aren’t losing weight. People have access to healthy food at a reasonable cost, but they are not healthier. More than ever, people have access to vast quantities of information (the Internet!!) on diet and exercise, but they aren’t putting resources to good use. Why are…

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How to get Proper Nutrition During Pregnancy

Proper Nutrition During Pregnancy

By amanda comstock | Sep 6, 2017

What is proper nutrition for an expecting mother to give her baby a head start in a healthy life?  The health of the baby depends on everything you do.  To grow, the baby depends on nutrients from the food you eat.  With this new responsibility, you now want to know what is, and how to,…

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IDLife products Personal Trainer Amanda Comstock

Why I Choose IDLife products

By amanda comstock | Jun 25, 2017

Why I choose IDLife products, because they’re quality!  As a fitness professional, I’ve been pitched a lot of products and supplements through the years.  Rarely do they measure up to my standards.  A few months ago I was introduced to the ID Life products line and like always, I was skeptical at first. The ID…

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Workout tips for beginners

By amanda comstock | May 29, 2017

Beginning a workout program can be exciting and overwhelming at the same time.  As a beginner, progress can be made quickly.  This is great for motivation.  However, the array of gym equipment, conflicting training styles, and conflicting nutritional information can be really confusing.  If you’re wanting to begin a fitness program and need some basic…

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Struggling to stick to a diet?

By amanda comstock | Apr 30, 2017

Are you finding it difficult to stick to a diet? Body fat loss isn’t fast, isn’t easy, and doesn’t happen by magic.  It’s a process – physically and emotionally – of consistent hard work and commitment.  Many lose motivation or give up when they don’t see results today.  But just think about it: it didn’t take…

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Rumble Roller Gator review

Rumble Roller Gator Review

By amanda comstock | Apr 15, 2017

Rumble Roller Gator review.  I’ve tested the newest addition to the Rumble Roller product line, the Rumble Roller Gator.  I’m loving the smaller size (in length and in circumference) making it easier to pack & carry to the gym or traveling.  I find it to be more user friendly and my clients at the gym…

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kids and healthy eating

Kids and healthy eating

By amanda comstock | Mar 8, 2017

America has a child obesity crisis Kids and healthy eating…many would call this an oxymoron.  Sadly, America’s children are becoming even more obese statistically.  Non-alcoholic fatty liver disease is showing up in children from such massive intakes of fructose – incredibly disturbing.  There is food readily available almost everywhere, yet children are malnourished.  It’s a…

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myths about fat loss

Balance hormones naturally

By amanda comstock | Feb 4, 2017

Are imbalanced hormones wreaking havoc on your life? Poor sleep quality.  Difficulty losing body fat.  Low libido.  Chronic acne.  Brain fog.  Chronic and generalized fatigue.  These are all symptoms of imbalanced hormones.  It can be  frustrating and leave you playing a guessing game.  It’s likely your doctor tells you you’re “fine” since your imbalanced levels…

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10 tips to stick with training

By amanda comstock | Jan 24, 2017

Motivation-Monday January is the busiest time of year for health clubs.  People sign up for memberships with good intentions: to exercise more, to eat better, to get healthier, to stick with training.  But after the first few weeks of the year, about a third are struggling to show up even once a week.  After several…

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top 5 supplement recommendations

Top 5 recommended supplements

By amanda comstock | Jan 14, 2017

It can be tough to shuffle through what seems like endless supplement recommendations and advertisements.  What do you need, and what don’t you need?  What’s worth it, and what’s a waste of money? Here are my top 5 recommended supplements that will give you a very beneficial nutritional boost!  It doesn’t end there, a nutritional boost…

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balanced paleo diet

The balanced paleo diet

By amanda comstock | Jan 11, 2017

The balanced paleo diet approach to food seems to have incorrect assumptions attached like “no carbs”, “extreme”, and “impossible to stick with.”  I’ve developed what I call the balanced paleo diet.  It’s reasonable long-term, and moderate while still giving you great results. You are ADDING in FOOD, and REMOVING food-like PRODUCTS that are making you fat…

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ketogenic low carb high fat diet

Ketogenic low carb high fat diet

By amanda comstock | Dec 26, 2016

Ketogenic low carb high fat diet What is ketosis? Ketosis is a metabolic process that occurs when you consume a very low carb, moderate protein, high fat diet that causes the body to switch from using glucose as it’s primary source of fuel to using fat stores.  Ketones are produced when the body burns fat…

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bison burger lettuce wrap

Bison Burger Lettuce Wrap / Healthy Life Recipes

By amanda comstock | Nov 3, 2016

Bison burger lettuce wrap / The *Easiest* Healthy Recipe Bison Burger Lettuce wrap Ingredients 1.25 lb Ground Bison\ Garlic salt, onion powder, montreal steak seasoning lettuce / tomato / avocado Directions Press out 4 burger patties Season liberally Prepare lettuce / tomato / avocado Grill HIGH HEAT flip after 3-4 mins, depending on your grill another…

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Slow Cooker Leg of Lamb Recipe

Slow Cooker Leg of Lamb Recipe

By amanda comstock | Oct 19, 2016

Slow Cooker Leg of Lamb Recipe is easy and delicious. Ingredients 2.5 lb  Leg of Lamb Roast 1 cup lemon juice 6 cloves garlic crushed 2 teaspoons oregano 2 teaspoons nutmeg 1/2 teaspoon salt Directions Trim excess fat from meat if desired.  Place all ingredients into a large crock pot.  Cover slow cooker leg of…

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Potato Leek Soup

Potato Leek Soup

By amanda comstock | Aug 30, 2016

Ingredients             (Potato Leek Soup) 2 fresh leeks  (sliced) 2 garlic cloves (chopped) 2 large russet potatoes 6 cups chicken stock (broth)   Directions Steam quartered potatoes 20min Saute the leeks and garlic in a large pan.  Season with salt and pepper. Combine chicken stock (6 cups) / Steamed Potatoes /…

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Chipolte Chuck

Chipotle Chuck Roast

By amanda comstock | Aug 19, 2016

Ingredients                 (chipotle chuck roast) 2 to 2.5 lb. grass fed pasture raised chuck roast 14 oz can diced tomatoes (drained) 1 medium onion (chopped) 2-3 chipotle peppers canned in adobo sauce, finely chopped (remove seeds & add some of the adobo sauce too)  2 tsp dried oregano 3/4…

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best exercises shoulder injury

Best exercises for Shoulder Injury

By amanda comstock | Jul 7, 2016

What are the best exercises to fix my shoulder injury? Shoulder injuries can cause significant muscle atrophy in the upper body, decreased range of motion, stiffness, even difficulty sleeping due to pain.  The shoulder is very delicate, therefore exercises should start conservatively and progress appropriately on a case by case basis. I break up these…

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Stretching Exercises for Back Pain

Stretching Exercises for Back Pain

By amanda comstock | Jul 6, 2016

Stretching Exercises for Back Pain. Not only does stretching feel good, stretching is also one of the best ways to relive back pain. Stretching relaxes of the muscles that are pulling on your back and adding to the discomfort or and pain.  These 6 exercises have helped my clients with their back pain. 1.  Stretch your abs…

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Lose weight fast

Top 5 ways to lose weight fast

By amanda comstock | Jul 5, 2016

Weight Loss is a Science Are you trying to lose weight fast and aren’t sure of the best way to go about it?  Losing weight (body fat) is a science, but not just a simple math problem (think calories in vs calories out, etc) like many want you to believe.  Your metabolism is not a calculator.…

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fix thyroid problems naturally

11 tips to fix thyroid problems naturally

By amanda comstock | Jun 22, 2016

There are ways to fix thyroid problems naturally.  I have had a couple people in my life in recent weeks that are suffering from thyroid problems, diagnosed by their doctors.  After asking them some questions about their condition, it became apparent that neither they nor their doctors knew much about their condition.  As usual their medical…

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low FODMAP diet

Low FODMAP diet for better digestion

By amanda comstock | Jun 15, 2016

Unresolved digestive problems There’s a widely unknown diet secret that keeps people chronically tired, suffering from stomach discomfort, IBS, even contributing to weight gain. It’s called the low FODMAP diet. You go to the doctor for answers, but after lab work the doctor tells you, “You’re just fine.  All your lab work is normal.”  A dismissive attitude by…

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relieve post-injury pain

Top 5 ways to relieve post-injury pain

By amanda comstock | Jun 10, 2016

Lingering pain following an injury or muscle strain can keep you from progressing in your workouts/sport and even engaging in the things you enjoy.  Or, maybe your pain comes from lifestyle issues such as a sedentary job or lack of exercise.  I understand lingering pain very well due to multiple injuries over the years and…

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Importance of workout recovery

By amanda comstock | Jun 6, 2016

Prioritizing workout recovery Workout recovery is an often overlooked key component of an exercise program.  It’s an impatient society we live in.  We know what we want, and we want it NOW.  “More, more, more!” seems to be what’s on our minds: more exercise, more cardio, more caloric restriction.  And when “more” doesn’t work, it must mean it’s not enough…

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transverse carpal ligament compressed median nerve

Carpal tunnel relief today!

By amanda comstock | May 8, 2016

What exactly is carpal tunnel? First, let me explain in simple terms what carpal tunnel is.  It is a pinched nerve – the median nerve – that runs from the base of the skull right behind the ear, down the side of the neck, down the front side of the shoulder, bicep, and forearm to…

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Post holiday workout at home

By amanda comstock | Jan 15, 2016

In a post holiday workout rut?  Dust yourself off and get moving! Feeling guilty for too many indulgences this holiday season?  Time to move on – and get moving!  We are half way through January – no more excuses.  This post holiday workout is fast and can be done with minimal space and equipment! Do…

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low carb diet mistakes

10 common low carb diet mistakes

By amanda comstock | Jan 4, 2016

Are you making any of these low carb diet mistakes? Don’t unknowingly sabotage your fat loss efforts.  Don’t find yourself making some of these common low carb diet mistakes! You’re still eating too many carbs.  Although you may have cut way back on carbs from what you used to eat, you still may not be…

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10 exercises to relieve low back pain

By amanda comstock | Dec 29, 2015

Relieve low back pain Low back pain is common and can be debilitating, keeping you from engaging in your favorite activities.  Low back pain is usually caused by a variety of factors including a weak core and tight muscles… Desk jobs, poor posture, driving, couch sitting, and even repetitive exercises (such as biking) may be…

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12 signs you have gluten intolerance

By amanda comstock | Dec 22, 2015

What is gluten intolerance? Gluten intolerance is a physical condition in your gut.  Gluten is a large protein found in wheat, barley, and rye that when eaten can cause a person’s digestive system to react negatively.  Undigested gluten proteins are treated like a foreign invader by the body, causing a wide variety of symptoms.  The…

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eat this not that

Eat this not that Delicious substitutions

By amanda comstock | Dec 2, 2015

Make better choices: Eat this not that Instead of…                                                                                            …

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Reverse Dieting

Reverse Dieting for fat loss

By amanda comstock | Nov 13, 2015

You’re weight loss has stalled, OR, you’ve reached your goal…now what? Weight loss is not as simple as “calories in vs. calories out.”  Many have the idea to keep eating less and/or exercising more in order to lose weight or get better muscle definition.  If this were true, then where does it stop? Or, what…

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Paleo banana bread

Paleo Banana Bread

By amanda comstock | Nov 8, 2015

Paleo banana bread:   Ingredients 4 very ripe bananas 4 organic eggs 1/2 cup coconut oil 1 cup coconut flour 1 tbsp cinnamon 1 tsp vanilla extract 2 tsp stevia 1/2 tsp baking soda 1/2 tsp baking powder 1/2 cup semi-sweet choc chips (optional) 1/3 cup chopped unsalted walnuts (optional) Directions Mix eggs, coconut oil,…

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spicy beef taco salad recipe

Spicy beef taco salad recipe

By amanda comstock | Nov 5, 2015

Spicy beef taco salad recipe is delicious, healthy, and easy to make for dinner. Ingredients 1lb grass fed pasture raised ground beef 1/2 a medium white onion 1/2 a green bell pepper 1/2 a red bell pepper 1/2 cup chopped cilantro 1/4 tsp garlic powder 1/2 tsp onion powder 1 tsp oregano 1 tsp smoked…

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Homemade pico de gallo recipe

Homemade pico de gallo recipe

By amanda comstock | Nov 2, 2015

Homemade pico de gallo recipe is a fresh and easy addition to any Mexican southwest dish. It’s as simple as 5 ingredients – tomato, jalapeno, onion, bell pepper, lime juice and a chef’s knife.  Pico de gallo can be great with salsa & hot sauce or can be used in place of salsa. Ingredients 1-medium…

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Ginger Chicken Stir Fry

Ginger Chicken Stir Fry

By amanda comstock | Oct 22, 2015

* This Ginger Chicken Stir Fry is a low FODMAP recipe.  If you are having IBS/digestive symptoms this recipe will not aggravate your tummy. : ) Ingredients 1 pound chicken breast, cut in small pieces 1/4 cup finely chopped fresh ginger (use more or less for taste preference) ginger also settles the tummy. 1 large…

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iodine deficiency

Iodine deficiency: problem in developed nations

By amanda comstock | Sep 20, 2015

Iodine deficiency is on the rise Most people assume that iodine deficiency was just a problem of the past.  After all, we don’t actually SEE anyone walking around with goiter these days. However, iodine deficiency has increased 4 fold in the last 40 years in the developed world.  It is estimated that 74% of people are at least…

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Marinated pepper steak

Marinated pepper steak

By amanda comstock | Sep 3, 2015

Marinated pepper steak Ingredients 1.5 lbs Ranchera or flat iron steak, grass fed beef preferred 1/4 cup soy sauce* (go with gluten free soy sauce for allergies) 2 tbsp fresh lemon juice 2 tbsp Worcestershire sauce 2 tbsp balsamic vinegar 2 tbsp avocado oil 3 garlic cloves, minced 1.5 tsp chili powder 1 tsp black…

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upper body/lower body split

Upper body lower body split training

By amanda comstock | Jul 28, 2015

Are you bored with your routine or have you plateaued? If you work the same combos of muscles each day on a weekly schedule, you are probably due for a change. It’s time to incorporate upper body lower body split training.  Working the same body parts in the same order will not only get boring, but…

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reduce bloating and fatigue

Natural ways to reduce bloating and fatigue

By amanda comstock | Jul 6, 2015

Do you feel chronically fatigued? The majority of the population goes day in and day out frantically running around from one place to the next, tackling that never ending to-do list.  Many of us work 2 jobs while trying to balance home life and family, as well as other obligations.  It’s no wonder so many…

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quality sleep

Here’s how to get quality sleep

By amanda comstock | Jun 20, 2015

Quality sleep is undervalued in our society Sleep seems to go to the back burner when other obligations fill up our time.  Someone once even told me that they considered sleep was a waste of time…wow.  As a trainer, I cannot emphasize the importance of quality sleep.  We all have some “bad” weeks or months…

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Glutes Workout

Killer glutes workout!

By amanda comstock | Jun 19, 2015

This glutes workout will have you looking good, but functioning better! Building your booty isn’t just good for aesthetic purposes (although that in itself is a reason), having great glutes can significantly improve overall lower body strength and form on lunges, squats, and deadlifts.  In addition, having strong hip muscles will reduce back pain, which many…

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Belly Fat

6 ways to help you lose belly fat

By amanda comstock | Jun 11, 2015

Achieve the flat stomach you want Keep in mind, these suggestions to lose belly fat are not quick-fixes, gimmicks, or fads.  These tips are science-based, and you must be patient with belly fat loss.  It takes years to put on belly fat, so you should expect at least a few months to get rid of…

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eat clean

10 tips to eat clean on a budget

By amanda comstock | Jun 6, 2015

It’s very possible to eat clean on a budget The convenience food industry wants you to believe clean eating on a budget is impossible, and why wouldn’t they?  They’re trying to sell you their processed food bombs.  These “foods” are very tempting since we are all short on time, have very tight schedules, endless to-do…

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Turkey Burgers

Tasty turkey burgers

By amanda comstock | Jun 5, 2015

Ground turkey can sometimes taste bland, but these turkey burgers are full of flavor AND are healthy!  Great for lunch or dinner; makes several burgers for an easy and packable meal later! Ingredients 1 pound organic ground turkey 1/3 cup finely chopped cilantro 1/3 cup blanched almond flour 1/4 cup diced white onion 1/4 cup…

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boot camps

Boot camps exercise – is it right for you?

By amanda comstock | Jun 2, 2015

Boot camps: HIIT taken even higher Exercise “boot camps” seem to be really popular these days.  Typically boot camps are 60 to 90 minutes of high intensity burpees, jumping jacks, sit-ups, box jumps, sprints, and push-ups.  Don’t get me wrong — I’m all for HIIT, but there’s a right way and a wrong way of…

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resistant starch

Resistant starch: the what, why, and how

By amanda comstock | May 31, 2015

What is a resistant starch, and why should I care? A resistant starch is a carbohydrate that remains unchanged as it passes through the stomach and small intestine.  It is “resistant” to digestion.  The resistant starch reaches the large intestine and feeds the healthy bacteria in the gut.  This helps to maintain a healthy balance…

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Lat Pulldown

lat pulldown / exercise demo

By amanda comstock | May 29, 2015

Lat pulldown: get the form right I like the “narrow grip” lat pulldown because it is easier for most people to get the form correct than the wide grip.  This is usually because tight pectoralis and levator scapulae muscles cause poor form in the wide grip.  Using poor form will prevent the correct muscles from…

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home made chicken stock

Homemade Chicken Stock

By amanda comstock | May 25, 2015

Most store-bought broths and stocks have a shocking amount of sodium, MSG, and other unwanted chemicals or preservatives.  And the ones that don’t are expensive.  Don’t pay those prices – to your body, or to your wallet!  Making Homemade Chicken Stock or bone broth is very easy, nutritious, and so versatile.  You can use homemade chicken…

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Homemade Barbecue Sauce

Homemade Barbecue Sauce

By amanda comstock | May 24, 2015

  Homemade Barbecue Sauce Making delicious food from wholesome ingredients is key to eating healthy.  Most store bought BBQ sauces contain fructose corn syrups and a chemistry degree is required to interpret the ingredient label.   Here is a homemade barbecue sauce recipe that I like to use for ribs, chicken, and sometimes burgers. Ingredients…

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sculpt your back

Sculpt your back with this workout!

By amanda comstock | May 23, 2015

Summer is here!  While working your back is important for posture, it’s also important to focus on working your back at the gym to look your best during the summer, when swimsuits and sundresses are IN!  This routine will sculpt your back and give you the confidence to bare your back all summer long. To…

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bosu vs stability ball

BOSU vs stability ball

By amanda comstock | May 22, 2015

BOSU or Stability Ball I am definitely a fan of both the bosu and stability ball; I regularly use both for training clients and in my own workouts.  They can both be used for a variety of exercises and for many levels of fitness.  However, each one does have advantages exclusive from the other.  Here…

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Coconut flour Cookies

Coconut flour Cookies

By amanda comstock | May 21, 2015

 Coconut flour Cookies These chocolate chip cookies are a wonderful treat for those of you who are gluten free or dairy free! Ingredients 1/3 cup coconut oil 1 egg 1/2 cup brown sugar 2 tbsp honey 2 tsp vanilla extract 1 cup almond flour 5 Tbsp coconut flour 1/2 cup chocolate chips Directions Preheat oven…

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paleo carrot cake muffins

Paleo carrot cake muffins

By amanda comstock | May 20, 2015

These Paleo carrot cake muffins are incredibly good! Ingredients: 1 tsp salt 2 cups almond flour 2 tsp baking soda 1 tbsp cinnamon 1/2 tsp nutmeg 2/3 cup pitted medjool dates 2 large ripe bananas 3 eggs 1 tsp apple cider vinegar 1/4 cup coconut oil 1.5 cups carrots, finely grated 1/2 cup walnuts (optional) 1/2…

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Sweet Potato Pie

Sweet Potato Pie Recipe

By amanda comstock | May 19, 2015

Sweet Potato Pie Recipe   This pie is so delicious, it rarely lasts more than a couple days at my house!! ; ) Ingredients 1 extra large Sweet potato – 2cups+ 1/2 cup brown sugar 1/4 cup coconut oil 3/4 cup coconut or almond milk 2 eggs teaspoon vanilla extract teaspoon salt 1 teaspoon cinnamon…

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Exercising while injured

Exercise while injured

By amanda comstock | May 17, 2015

Challenging, but doable Last week I broke my foot when I tripped carrying heavy luggage down stairs.  An injury such as this obviously makes life in general challenging at best; daily activities such as cooking, shopping, and bathing are not done with ease any longer.  Simple tasks can seem daunting.  And as for an exercise…

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Butternut Squash Soup

Butternut Squash Soup.

By amanda comstock | May 16, 2015

Butternut Squash Soup Butternut squash soup is delicious served warm, or cold.  It makes a great appetizer or side dish and is not too heavy.  Vegetable soups are an excellent way to increase fiber intake and veggie consumption, which can be helpful with children, or if you’re not a big fan of vegetables.  I love…

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Liver glycogen vs muscle glycogen

By amanda comstock | May 14, 2015

What is glycogen? Simply put, glycogen is the storage form of carbohydrates in the body.  When carbohydrates are eaten, they are broken down by the digestive system into glucose and enter the blood stream.  Once glucose enters the blood stream, it is available for immediate energy (exercise) needs.  If it is not used for immediate…

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Vegan protein shake Organic

Delicious vegan protein shake organic

By amanda comstock | Apr 15, 2015

If you are gluten, dairy, and/or soy free, it is a challenge to find a delicious vegan protein shake organic powder that will work for you and is affordable.  I recently started using Orgain Vegan Powder Organic Protein is a plant based powder, and Vega Protein & Greens, both purchased from Amazon or your local…

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fat loss

8 reasons why you aren’t achieving fat loss

By amanda comstock | Mar 5, 2015

  Permanent fat loss is not an impossible feat.  Fat loss is a science, period.  If you aren’t reaching your fat loss goal, you might ask if you are making one of these common mistakes. 1. You want results too quickly.  You aren’t patient. We live in a “NOW!” society.  Many people who don’t see…

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How to lose weight during the holidays

How to lose weight during the holidays

By amanda comstock | Dec 20, 2014

Holidays: Balancing your fat loss goal with fun and treats Here we are in the midst of the holiday season: Halloween, Thanksgiving, Christmas, New Year’s, Valentine’s Day.  Endless parties and family gatherings, typically centered around tons of food – and I’m not referring to broccoli and spinach!  There are so many temptations that could potentially…

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Coconut Berry Muffins Recipe

Coconut Berry Muffins.

By amanda comstock | Dec 4, 2014

Gluten and Dairy Free Coconut Berry Muffins These protein packed coconut berry muffins are hardly a “cheat”!  Full of antioxidants, fiber, and healthy fats, these treats are a great alternative to the usual high carb muffin or dessert.  Take as an on-the-go breakfast too!   Ingredients 1 cup Coconut Flour 1/2 tsp Salt 1 tsp…

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egg souffle

Egg Souffle

By amanda comstock | Nov 23, 2014

A simple dish with practically no prep.  This dish is one of my favorites because it versatile, high in protein, and can be served for breakfast, lunch, or dinner.   Egg Souffle is also great as a leftover snack.  It’s easy to grab and eat when you’re in a hurry.   Egg Souffle ingredients 4…

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skiing fitness

Downhill skiing fitness training

By amanda comstock | Nov 19, 2014

Design your own program to improve skiing performance and prevent injuries We are only a couple weeks away from the beginning of ski season!  Is your fitness level up to par?  Aside from having fun, most skiers have two main goals: to improve performance and endurance on the slopes, and preventing injuries.  The limiting factor…

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benefits of pull-ups

Benefits of Pull-ups

By amanda comstock | Nov 7, 2014

What are the benefits of pull-ups? There are many benefits of pull-ups, and they require little to no equipment. They are one of the best exercises for building upper body strength.  Doing pull-ups help increase upper body stabilization and is valuable in many sports like football, swimming, and even running or biking.  Having a strong back improves posture, makes the spine less…

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women and fat loss

Women and fat loss

By amanda comstock | Oct 15, 2014

“I don’t want to get bigger, so I’ll focus mostly on cardio to burn fat” Women often have the misconception that low-calorie diets combined with high amounts of aerobic exercise is how to get smaller and leaner.  For women and fat loss, this is a myth.  This approach might work in the short term, but…

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Burn Fat

7 Best Tips to Burn Fat during your Workouts

By amanda comstock | Sep 30, 2014

Exercise smart to burn fat! When people are trying to burn fat and are struggling to see results they’d like from their workouts, the thought is usually to exercise longer, particularly longer bouts of cardio.  This will not work, especially in the long run.  In fact, too much cardio will work against you because your body…

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blood level sugar

Blood level Sugar, vs wheat

By amanda comstock | Sep 16, 2014

Wheat will keep you hungry and craving more carbohydrates Most people have been duped by the convincing advertising campaigns of bread and cereal companies, the FDA, and the high carb/low-fat rhetoric of the last 60 years.  And it’s obvious — this country is fatter than ever and type II diabetes rates are skyrocketing.  In fact,…

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workout routine

Mixing up your workout routine

By amanda comstock | Sep 11, 2014

Are you bored with your workout routine? People who are bored with their workouts are shown to be more likely to quit.  It’s also likely that if you are bored you are at a plateau with your training goals, whether the goal is performance-based or weight loss/getting healthier.  This can feel like you’re just spinning…

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coconut oil

The benefits of coconut oil

By amanda comstock | Sep 4, 2014

Old Science: coconut oil is bad for you For decades and decades, scientists and doctors have claimed that coconut oil is bad for you because it is high in saturated fat and raises your LDL cholesterol levels.  They claim that products high in saturated fat are contributors to heart disease, cancer, and obesity, therefore coconut oil…

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Taco meatLoaf

The Ultimate Taco Meatloaf recipe – flavorful and easy meal

By amanda comstock | Aug 26, 2014

Taco Meatloaf, a flavorful & easy meal                   Taco meatloaf  recipe is very flavorful, easy, and versatile meal for a busy lifestyle.  Ingredients are simple and prep is a snap. You can do variations by adding it to lettuce for taco salad or use a tortilla for…

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diet soda

Diet soda: It’s worse for you than regular

By amanda comstock | Aug 6, 2014

Diet soda: A healthy alternative to regular? Most people think that since diet soda has no sugar and no calories, it must be better for you than regular, sugar-packed soda.  Unfortunately, this couldn’t be further from the truth.  Although the diet stuff will save you on a couple hundred empty calories short-term, the long-term negative…

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Homemade Guacamole Recipe

By amanda comstock | Aug 1, 2014

Guacamole is a delicious and healthy dip or addition to tacos and salads! Amanda’s Guacamole Recipe:                       Ingredients: 5 large avocados 2 tbsp fresh squeezed lime juice 1 small diced tomato, remove seeds 2 tbsp diced white onion 1 diced mild green pepper, remove seeds,…

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Curried Carrot Soup

Curried Carrot Soup

By amanda comstock | Jul 27, 2014

This recipe an easy recipe for a healthy and delicious curried carrot soup that has a bit of a spice.                       Curried Carrot Soup Ingredients: 1 tablespoon Avocado or Olive oil 2 tablespoons butter 1 onion chopped 1 1/2 pounds carrots 6 cups chicken stock 1 1/2…

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Roasted Chicken Recipe

Roasted chicken recipe

By amanda comstock | Jul 24, 2014

Roasted Chicken Recipe Ingredients: 1 organic whole chicken 1/3 cup chopped onion 4 garlic cloves, chopped 1/4 cup fresh herbs, chopped.  Some or all of basil, thyme, oregano, rosemary, sage. 2 tbsp total of dried herbs.  Some or all of the above herbs garlic & onion granules. salt & pepper 1/2 cup lemon juice 1…

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Processed food

Why should you cut out processed food?

By amanda comstock | Jul 13, 2014

  But, processed food is so convenient!  Is it really that bad for you? We all are very busy — working full time, taking care of our children, running errands, doing housework, and trying to finish a never ending “to-do” list.  There’s just no time to cook, and picking up something fast or pre-made is…

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soy healthy

Is soy healthy or unhealthy?

By amanda comstock | Jun 18, 2014

Is conventionally grown soy healthy? One of the primary reasons to avoid soy products is because 90% or more of the U.S. grown soy is GM (genetically modified) by Monsanto.  GM soy is “Round-Up Ready”, meaning the plant can tolerate being saturated with the herbicide Round-Up.  Strong research in rats and hamsters show that the most…

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mental health

Exercise and mental health

By amanda comstock | Jun 15, 2014

Train Yourself to Good Mental Health Regular exercise can play a role in significant reduction in  depression and anxiety, improving mental health. While most people hit the gym or trails for cardiovascular benefits, building muscle, training for a race, or losing weight, there are great benefits for mental health too.  Many studies show that regular…

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exercise during pregnancy

Exercise during pregnancy

By amanda comstock | Jun 11, 2014

exercise during pregnancy Pregnancy is such a beautiful and life changing experience.  It’s so exciting, anticipating the arrival of a new baby, but can also be a confusing time for the mother when it comes to exercise prescription.  What’s safe, and what’s not?  What types of exercises are the most beneficial for mother and baby,…

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raw organic apple cider vinegar

Amazing benefits of raw organic apple cider vinegar

By amanda comstock | Jun 8, 2014

What if a $5 product found at any grocery store could help or even cure your persistent ailments? Raw organic apple cider vinegar has been used for many ailments dating back thousands of years.  Raw organic apple cider vinegar is made by fermenting pressed apple juice until the sugars turn to vinegar. It is important…

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rumble roller review

Rumble Roller Review

By amanda comstock | Jun 6, 2014

Which is better, the foam roller, or the Rumble Roller? If you have very sore muscles or are tight, regular flexibility and deep tissue work  is very important. .  We all get tight.  Staying tight will inhibit range of motion which can limit performance, increase risk of injury, and give us annoying aches and pains.…

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eat clean

50 Alkaline diet foods for health

By amanda comstock | Jun 4, 2014

Acid-forming diets lead to acid indigestion that leads to chronic acidosis, acidifying body tissues.  This process starves cells of oxygen and eventually compromises the immune system.  This can lead to diseases like cancer, heart disease, stroke, and memory loss.  Other problems such as muscle loss, sleep disturbances, low energy, and poor athletic performance may also…

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Lemon Trout

Lemon Trout Recipe bbq

By amanda comstock | Jun 3, 2014

lemon trout recipe is one of my favorite summer dishes – it’s simple, easy, and healthy ! Ingredients: 3 trout fillets, about 1.25 lbs 3 tbsp avocado oil 1/4 tsp granulated garlic 1/4 tsp onion powder 1/4 tsp oregano dash of black pepper salt, to taste 1/4 large onion, sliced 1 tbsp fresh chives, chopped…

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High Intensity Interval Training Workout (HIIT)

By amanda comstock | Jun 3, 2014

Warm up Begin with a 5 minute warm-up.  Jogging, body squats or lunges, and light weight overhead dumbbell presses to warm-up the upper body.  If your muscles feel tight, I would recommend using a foam roller to loosen up before you start the High intensity interval training workout. The High Intensity Interval Training workout: 10…

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High Intensity Interval Training – Reap the benefits of HIIT!

By amanda comstock | May 28, 2014

Think you have “no time” to exercise?  Think again – (HIIT) High Intensity Interval Training  is perfect for anyone who has a busy, hectic life and is challenged to find time to exercise!  With HIIT, you can get an amazing, fat-burning workout in just 20-30 minutes! HIIT involves alternating between short but very intense bouts of…

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one-arm dumbbell row

One-arm dumbbell row

By amanda comstock | May 26, 2014

One-arm dumbbell row is basic yet effective exercise to build a strong back.  The one-arm dumbbell row targets the upper and lower lats, the rhomboids, the trapezius, and rear deltoids. Build your back strength One-arm dumbbell row Here’s how to properly perform the one-arm dumbbell row: Using a flat bench, place the left knee on…

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sample meal plan for weight loss

Sample meal plan for weight loss

By amanda comstock | May 25, 2014

It’s hard to know exactly what to eat for weight loss so here I created a sample meal plan for weight loss. to use on your: low carb, low calorie days   Calories: 1600   Carbs: 20%=80 grams   Protein: 40%=160 grams   Fat: 40%=71 grams Breakfast: 3 whole egg omlet with choice of mushrooms, peppers, diced tomatoes, spinach, and 2 ounces diced turkey…

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Nutritional recommendations for weight loss

Nutritional recommendations for weight loss

By amanda comstock | May 24, 2014

Nutritional recommendations for weight loss My nutritional recommendations for weight loss are based on a Paleo diet perspective. Although these principles will certainly work for short-term results, don’t let the word “diet” mislead you — I highly discourage “dieting”, which usually entails slashing calories, and therefore nutrients.  This is a lifestyle change that will not…

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Curried Cauliflower Soup

Curried Cauliflower Soup Recipe for your Weight Loss Meal plan

By amanda comstock | May 22, 2014

Curried cauliflower soup recipe is low-carb, fiber rich, and paleo approved. It’s a crock pot soup so it’s very easy and prep is a snap. You can easily do variations with other veggies if you wish. The original recipe calls for just cauliflower but I added kale and zucchini which worked great! Enjoy! Ingredients: 1…

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Mountain town mud season

Mountain town mud season

By amanda comstock | Apr 21, 2014

Ski season is over… bring on Mountain town mud season. Biking, hiking, and trail running are here!  However, spring can really be a challenging time of year in Utah to find trails and areas not still covered in snow and mud.  This weekend I did a trail run at Round Valley and trails were dry.…

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Paleo pulled pork

Amanda’s Paleo Pulled Pork Recipe

By amanda comstock | Apr 11, 2014

1 medium onion, sliced 6 garlic cloves, chopped 4 tbsp tomato paste 2 tbsp cider vinegar Fresh squeezed juice from 1 lime 3/4 cup water 3 tbsp brown sugar 1 tsp cumin 1/2 tsp red pepper flakes 1/2 tsp garlic powder or granules 1/2 tsp onion powder 1 tsp salt 1 tsp oregano Paleo pulled…

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Carb back loading vs front loading

Carb back-loading vs front-loading: when is the ideal time to eat carbs?

By amanda comstock | Mar 27, 2014

Carb back-loading vs front-loading:  Which is better for getting lean? Listening to Robb Wolf”s The Paleo Solution podcast interview of Keifer, author of Carb Back-Loading and Carb Nite, I learned some very interesting new research regarding the timing of carb consumption for those who have a body fat reduction goal. Keifer talks about a recent…

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sleep and fitness

Sleep and fitness go hand in hand

By amanda comstock | Mar 25, 2014

Sleep deprivation causes hormonal disruptions Sleep and fitness go hand in hand. Are you getting 8 hours of sleep each night? Regular sleep deprivation can cause a variety of hormone disruptions. The “master” endocrine organ, the pituitary, controls the secretion of other hormones and is influenced by sleep. This includes growth hormones which assist in…

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Proper nutrition for your goal

What is proper nutrition for your goal

By amanda comstock | Mar 21, 2014

What is proper nutrition for your goal? Nutrition is 70% of goal-oriented exercise. Whether your goal is to get stronger, get bigger, get leaner, or lose weight, consistency with proper nutritional intake plays a huge role in obtaining that goal. It’s not as simple as “eat less” or “eat more”; are you eating the right…

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taco seasoning

Taco Seasoning

By amanda comstock | Jan 25, 2014

Taco Seasoning 1 tablespoon chili powder 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1/2 teaspoon crushed red pepper flakes 1/4 teaspoon dried oregano 1 & 1/2 teaspoon ground cumin 1 teaspoon salt 1 teaspoon black pepper Mix in a small bowl for homemade Taco Seasoning [wpob id=”4″]

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