https://www.ekfitnessandnutrition.com/recipes daily 0.75 2022-11-02 https://www.ekfitnessandnutrition.com/recipes/cocoa-banana-smoothie monthly 0.5 2020-06-24 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1593026991649-6BJWUA088UBZOT78VX0U/IMG-7405.jpg Recipes - Cocoa Banana Smoothie https://www.ekfitnessandnutrition.com/recipes/loaded-chicken-spinach-tagliatelle monthly 0.5 2020-06-24 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1593029644445-DF9EW6L4PWDWROOQNZHB/IMG-7231.jpg Recipes - Loaded Chicken Spinach Tagliatelle https://www.ekfitnessandnutrition.com/recipes/triple-berry-acai-bowl monthly 0.5 2020-06-24 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1593031233965-3YRHMRES1F5ZJGASKVHM/A15D7F5C-50E4-449C-85FE-9625FA90F309.JPG Recipes - Triple Berry Acai Bowl https://www.ekfitnessandnutrition.com/recipes/blueberry-peanut-butter-toast-crunch monthly 0.5 2020-06-26 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1593188531316-VNXEBNGA9IU0OIGW9QHM/8BFF0B8C-6FAD-4377-9B10-A0D19423E976.JPG Recipes - Blueberry Peanut Butter Toast Crunch https://www.ekfitnessandnutrition.com/recipes/chocolate-covered-strawberry-smoothie monthly 0.5 2020-06-26 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1593189096382-5JP5XN1WCACUD57MCR5P/IMG-7425.jpg Recipes - Chocolate Covered Strawberry Smoothie https://www.ekfitnessandnutrition.com/recipes/strawberry-walnut-salad monthly 0.5 2020-06-26 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1593189739442-K2YRRHPTT3RFTAZ83OYD/unnamed+%283%29.jpg Recipes - Strawberry Walnut Salad https://www.ekfitnessandnutrition.com/recipes/turkey-burger-bowl monthly 0.5 2020-07-14 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1593618738120-Y4DK564X3XA7IZ8Y7IT1/unnamed.jpg Recipes - Turkey Burger Bowl https://www.ekfitnessandnutrition.com/recipes/crockpot-chicken-tacos monthly 0.5 2020-07-10 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1593621022661-UORRVSNH2O3YEUSAOP7F/unnamed+%281%29.jpg Recipes - Crockpot Chicken Tacos https://www.ekfitnessandnutrition.com/recipes/minty-green-smoothie monthly 0.5 2020-07-06 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1594051850137-1Z7ED6R5G2216YG3KN8R/IMG-7443.jpg Recipes - Minty Green Smoothie https://www.ekfitnessandnutrition.com/recipes/dragon-berry-smoothie monthly 0.5 2020-07-06 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1594052107940-8NRGM451J10J4YHXYSIP/9B0DFD9F-C8E7-4306-844E-55719B9C66C7.JPG Recipes - Dragon Berry Smoothie https://www.ekfitnessandnutrition.com/recipes/stuffed-pepper-casserole monthly 0.5 2020-07-06 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1594052800345-ME0Y07BD2FWM0YVH4R0R/4BD6D002-F4DA-47F9-BD1F-0FAD9CF84341.JPG Recipes - Stuffed Pepper Casserole https://www.ekfitnessandnutrition.com/recipes/mediterranean-orzo-salad monthly 0.5 2020-07-06 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1594053468920-H3ZQQWLTC58LVXLVYNY6/82563352-2CB4-4558-90E5-44EB3F5A7A31.JPG Recipes - Mediterranean Orzo Salad https://www.ekfitnessandnutrition.com/recipes/pasta-fagioli monthly 0.5 2020-07-08 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1594229581313-INWTUBLD9755Q4OL9TFV/0D1F2D6C-A7C3-4C87-BF5A-1AD3369FC087.JPG Recipes - Pasta Fagioli https://www.ekfitnessandnutrition.com/recipes/tropical-banana-smoothie monthly 0.5 2020-07-10 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1594399505693-WZJFHOGR9GDNIITIF2Z4/D4070053-F56D-459B-8B5A-F9019756F631.JPG Recipes - Tropical Banana Smoothie https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1594399539973-PD1S7ZLDA5O94KFU1XMA/IMG-7608.jpg Recipes - Tropical Banana Smoothie https://www.ekfitnessandnutrition.com/recipes/thai-coconut-chicken-curry monthly 0.5 2020-07-10 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1594402469299-Q2WN7RXK42B0W805H5HM/unnamed.jpg Recipes - Coconut Chicken Curry https://www.ekfitnessandnutrition.com/recipes/zucchini-banana-oat-cake monthly 0.5 2020-07-14 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1594731428364-WCHSSH3QTPJ3HAHZG35H/unnamed.jpg Recipes - Zucchini Banana Oat Cake https://www.ekfitnessandnutrition.com/recipes/stuffed-cabbage-casserole monthly 0.5 2020-07-17 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1595001204165-ADYZEK1VVJ75K5LY3T20/unnamed.jpg Recipes - Stuffed Cabbage Casserole https://www.ekfitnessandnutrition.com/recipes/asian-style-stirfry-and-meatballs monthly 0.5 2020-07-23 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1595517924011-H6ACSTXZTVNKHRYWM1AW/IMG-7800.jpg Recipes - Asian Style Noodles and Meatballs https://www.ekfitnessandnutrition.com/recipes/peach-mango-smoothie monthly 0.5 2020-07-29 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1596031639906-53TEM1XJOMAD4OZFWATG/D2362A21-F419-47BC-B642-F32B1F1E893E.JPG Recipes - Peach Mango Smoothie https://www.ekfitnessandnutrition.com/recipes/summer-peach-salad monthly 0.5 2020-08-03 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1596470073999-YHW5HJWPANNDZ99ZYU86/IMG-7820.jpg Recipes - Summer Peach Salad https://www.ekfitnessandnutrition.com/recipes/protein-packed-egg-bake monthly 0.5 2020-08-10 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1597064602923-ANG1NDILGLNPREU0AW40/unnamed.jpg Recipes - Protein Packed Egg Bake https://www.ekfitnessandnutrition.com/recipes/super-simple-salmon-dinner monthly 0.5 2020-08-26 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1598451242144-T4267FEN39V0APKZG2AT/5A44A9F0-60CD-4E91-BF8A-364B883C3FFA.jpg Recipes - Super Simple Salmon Dinner https://www.ekfitnessandnutrition.com/recipes/turkey-veggie-hash monthly 0.5 2020-09-21 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1600690637270-WJZX50NXJFX7G8PQTHJF/unnamed.jpg Recipes - Turkey Veggie Hash - Peruvian Gold Grilling Sauce used to cook and season the Ground Turkey with. https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1600690259171-XORLHLFM3RGK6B7ANGR8/IMG_8690.jpg Recipes - Turkey Veggie Hash https://www.ekfitnessandnutrition.com/recipes/salmon-protein-bowl monthly 0.5 2020-10-14 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1602695911577-0X1TUGTSY9VI0VANVP5V/unnamed.jpg Recipes - Salmon Protein Bowl https://www.ekfitnessandnutrition.com/recipes/greek-turkey-burger-bowls monthly 0.5 2020-10-26 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1603717102094-FMEIPUKNG3IDSG9O0BWF/IMG_9079.jpg Recipes - Greek Turkey Burger Bowls https://www.ekfitnessandnutrition.com/recipes/honey-apple-cinnamon-overnight-oats monthly 0.5 2021-03-30 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1611259407235-Z77IHFZOG6BX61QXZ3FR/IMG_0776.jpeg Recipes - Honey Apple Cinnamon Overnight Oats https://www.ekfitnessandnutrition.com/recipes/blueberry-protein-waffles monthly 0.5 2021-03-30 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1612362542811-Y856WXURP8PUQCY8DLH8/A4B0E04E-01E1-41DA-BDE8-08926801319F.JPG Recipes - Blueberry Protein Waffles https://www.ekfitnessandnutrition.com/recipes/shrimp-buddha-bowls monthly 0.5 2021-03-30 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1612364277409-V516G0OQROYPOACTLGCX/IMG_0989.jpeg Recipes - Shrimp Buddha Bowls https://www.ekfitnessandnutrition.com/recipes/shepards-pie monthly 0.5 2021-03-30 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1613828500277-CMZSGZWC1L07CEXK7NBM/IMG_1288.jpg Recipes - Shepard’s Pie https://www.ekfitnessandnutrition.com/recipes/all-in-one-breakfast-muffins monthly 0.5 2021-03-30 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1616435010872-GTYYE6A2RB26RT8RI26S/IMG_1839.jpeg Recipes - All In One Breakfast Muffins https://www.ekfitnessandnutrition.com/recipes/pb-amp-j-overnight-oats monthly 0.5 2021-06-30 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1625085413917-1U1640GJ0VEDADSCRTPR/IMG_3866.jpg Recipes - PB & J Overnight Oats - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ekfitnessandnutrition.com/recipes/campfire-frittata monthly 0.5 2021-07-16 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1626437788660-B9WSDUDACAXREPKLQ08Q/IMG_2877.JPG Recipes - Campfire Frittata - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ekfitnessandnutrition.com/recipes/turkey-chili monthly 0.5 2021-10-20 https://www.ekfitnessandnutrition.com/recipes/guilt-free-brownies monthly 0.5 2021-11-12 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1636741753664-69VCL9MKUWLDQ8WJNOAO/IMG_5019.JPG Recipes - Guilt Free Brownies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ekfitnessandnutrition.com/recipes/lemon-bread monthly 0.5 2022-02-02 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1643748369511-2BTLS8Q2ABRHJBPFLJLU/IMG_6909.jpg Recipes - Lemon Bread - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ekfitnessandnutrition.com/recipes/honey-dijon-chicken-pot-pie monthly 0.5 2022-10-07 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1665156596747-BSNESVZM5VIRJQ7XDJRB/IMG_9456.jpg Recipes - Honey Dijon Chicken Pot Pie - The most delicious and easiest one pan fall meal! https://www.ekfitnessandnutrition.com/recipes/fall-couscous-salad monthly 0.5 2022-11-02 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1667408616322-G72NHSXO01MWYYNH53NG/IMG_9632.jpg Recipes - Fall Couscous Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ekfitnessandnutrition.com/blog daily 0.75 2021-11-30 https://www.ekfitnessandnutrition.com/blog/pantry-essentials monthly 0.5 2020-07-22 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1595421493774-MCW7Y6VF1XMQUFTZR7WZ/319722F6-2F9A-4CC5-B340-0B82114222CC.JPG Blog - Pantry Essentials https://www.ekfitnessandnutrition.com/blog/vitamin-d monthly 0.5 2020-07-22 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1595422117345-S1NV96F6UWX9K9CBU95Q/62DC5EEA-70D3-451E-9C7E-88C0592F3F1F.JPG Blog - Vitamin D- what’s the scoop? https://www.ekfitnessandnutrition.com/blog/benefits-of-coffee monthly 0.5 2020-07-22 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1595445087327-PVR9N1C3ZIMGJBHJH9XD/BD87A9CA-94D0-41C9-96C2-CD389792565C.PNG Blog - Coffee! https://www.ekfitnessandnutrition.com/blog/consistencywhy-is-it-so-important-to-me monthly 0.5 2020-08-17 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1597317295700-OER8XZNOR1X6JJ2VII61/IMG-7928.JPG Blog - Consistency…why is it so important to me? https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1597317296071-I7KBMGXKPX0WD2TRTI4L/IMG-7929.JPG Blog - Consistency…why is it so important to me? https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1597317297745-GUSECL50GDJPMRG9CEVT/IMG-7930.JPG Blog - Consistency…why is it so important to me? https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1597317298038-V14GWKYFXCQMNE5HJABS/IMG-7932.JPG Blog - Consistency…why is it so important to me? https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1597317301379-DYVJHTLYC6JODU9W4IFV/IMG-7933.JPG Blog - Consistency…why is it so important to me? https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1597317301574-KM8JTXZ9I9N35A1FT0MD/IMG-7934.JPG Blog - Consistency…why is it so important to me? https://www.ekfitnessandnutrition.com/blog/are-you-setting-yourself-up-for-success monthly 0.5 2020-09-21 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1600708596627-FOPHQEGND4HG39SW6VCD/Screen+Shot+2020-09-21+at+1.16.18+PM.png Blog - Are you setting yourself up for success? Here is my weekly meal plan for this current week: September 20-September 26. On the right hand side are options for different meal choices you could make throughout the week. I typically will pick and choose from this list or create dinners based on what I have on hand in the fridge or pantry. https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1600708834680-QGPBBI0XLI7T0Q593HZW/unnamed+%281%29.jpg Blog - Are you setting yourself up for success? Typically I will write out our weekly dinner menu on this whiteboard and stick it to the side of our fridge so that we can see our plan for the week clearly. I also love writing it on a white board because if we need to be flexible and move meals around we can easier erase and switch days. https://www.ekfitnessandnutrition.com/blog/can-it-be-effecting-your-results monthly 0.5 2021-05-03 https://www.ekfitnessandnutrition.com/blog/happy-healthy-holidays monthly 0.5 2021-11-30 https://www.ekfitnessandnutrition.com/clients daily 0.75 2022-06-07 https://www.ekfitnessandnutrition.com/clients/heres-what-others-are-saying monthly 0.5 2022-06-07 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1615926207817-EZMGM02XTD26CJIPKN6N/IMG_1794.jpg Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1615926242789-3PRXZLRW92447SNXK4GZ/IMG_1792.jpg Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1615926276678-P2Z9IJLUTXM0DFU1PWX9/IMG_1716.jpg Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1615926291446-AL5EX6ISG28S8NVWXO5Y/IMG_1715.jpg Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1615926399672-UPRS444MNTYFVNSRGWJ5/IMG_1282.jpg Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1615926983937-XRVH7BZIKYUW5Q1KDQIY/IMG_1283.jpg Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1615926188260-ZPPLA6RLLO1DZSMIRN80/IMG-7934.JPG Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1615926187101-YCX4ERZ79GCB8HYLDR16/unnamed+copy.jpg Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1625661596533-T2LOL6Q6RTIRM2OHZWDM/Screen+Shot+2021-06-16+at+9.23.56+AM.png Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1625661596590-UMRVD6BLYM5M7FMHS3MP/Screen+Shot+2021-06-16+at+9.23.48+AM.png Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1654612952626-1G9VQ3BVSARDOGGZCYT1/F34FE667-9BF0-43ED-9095-DE6FC73E5427.JPG Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1654612952619-IZGL5CZU9U45N71XASA7/8C0937B1-DEA6-46E6-A2CA-A352AAC6E0AA.JPG Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1654612953660-X4Z12JNW99YGPQWMM67W/IMG_8379.jpg Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1654612954123-W9498V0IHWOXZQWCO7ZF/IMG_8376.jpg Clients - Client Transformations https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1654613015172-LN834S6Y0VRM17PQDNEX/IMG_8380.jpg Clients - Client Transformations https://www.ekfitnessandnutrition.com/contact daily 0.75 2021-06-22 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1603049532108-ZN1IJT8KGEBWLHMYQKW7/E52AB6FE-CDD2-42FF-8286-AE3FC9C304C9.jpeg Contact https://www.ekfitnessandnutrition.com/about-me daily 0.75 2023-05-03 https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/d877d106-8c64-423a-b01c-d974197f9d90/IMG_9976.jpg https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1638466010078-NFLQBIMW7NBAZJ0TFMDN/IMG_6396.jpg About Me - My Fitness Journey Growing up, I was always athletic and played almost every sport: soccer, softball, kickball, lacrosse, field hockey, ping pong, volleyball, and basketball, you get the point. I loved being active and was extremely lucky to not have to worry about weight throughout these years. Then, college came around. I stopped playing organized sports, only went to the gym to run or ride the bike, and got into a bad habit of eating all of the amazing campus food (this is not a joke, JMU actually has some of the best campus food) and partying with my new best friends. This experience changed my whole perspective of how my body handles activity and how it responds to food. I always thought I had great genes and my metabolism would keep me skinny, but man was I wrong. As soon as I slowed down my activity I started seeing the weight change. I tried to deny it for all 4 years of college, but came to the realization that I was not happy in this body and needed a change. Post college, I moved back home for a year and my sister became my fitness inspiration. She is a year older than me and had been focusing on fitness and healthy eating ever since she was ending her college career. Being back in the same house allowed us to go to the gym together and she taught me everything she had been learning. It was extremely eye opening. I could barely lift 10 pound weights to perform an exercise correctly and I was so sore I thought I had torn all of my muscles. This year was a true learning experience. I relearned how to be active and what it truly meant to challenge and use my muscles properly in order to reach my goals. Having my sister by my side gave me so much confidence in the gym and it was the most fun thing to wake up at the crack of dawn and work out together before work. https://images.squarespace-cdn.com/content/v1/5ecd727d46870e7084c0d775/1638466968906-I74CYUEK1CJ6A1FKIGX5/EliseRopeLanikai.JPG About Me - Fitness and Healthy Living: What brought on the passion? After working out with my sister for about a year and living at home, I finally made the decision to pursue my dream of living in Hawaii. I took a huge leap of faith, flew across the globe, and ended up in a place with no support system, no job, and no idea what in the world I had gotten into. In Hawaii, I struggled to keep up with fitness and found myself back in the rut of not knowing what to do and being afraid to start all by myself. My confidence in the gym faded once I didn’t have my workout partner anymore and my stress level was very high looking for a job and figuring out everything on my own. It was terrifying and I almost just gave up and flew back home after a few months. Thankfully, I finally got a job, found an apartment, and gained some positive momentum forward. This relieved a lot of stress, but I still looked in the mirror and was so unhappy with myself. I joined a gym and decided I was going to do everything in my power to change for the better. I could not take it anymore. I hired a coach, competed in her 8 week fitness and health challenge, and began creating the future I wanted for myself. I wanted this so bad that I had to get over my fear of being judged and start being okay with asking how to fix this. I immersed myself in this culture. I learned everything I could about weight loss, strength training, and nutrition. After 8 weeks of competing in this challenge, I experienced true change. No, not just physically. I realized that mentally my perspective changed, my mood increased, my energy levels improved, and I was feeling absolutely fantastic. I was happier than I had ever been and it was all because of fitness, nutrition, and my own perseverance. In that exact moment I knew that I needed to share this with others. I needed to tell others that it is possible to make a lifestyle change. I could not hold back how happy I was and how good I felt. 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