Ryan Keith - National Academy of Sports Medicine and Aerobics Fitness Association of America, Certified Personal Trainer

About Ryan Keith

National Academy of Sports Medicine Certified Personal Trainer.

Peanut Butter Dark Chocolate Cups

I guarantee this dessert will go fast at your Super Bowl party!


For the chocolate:
1 cup dark chocolate, chopped
¼ cup coconut oil
1 teaspoon vanilla extract
For the peanut butter:
½ cup peanut butter
¼ cup honey
2 tablespoons coconut oil
Muffin tin
Muffin tin liners


1. Line a muffin tin with muffin tin liners.
2. In a bowl, add the dark chocolate and ¼ […]

By |February 2nd, 2017|Nutrition|Comments Off on Peanut Butter Dark Chocolate Cups

Tornado Potato

Impress your guest on Game Day with this Tornado Potato!


2 medium white potatoes
4 tablespoons olive oil
1/2 cup grated parmesan cheese
½ teaspoon black pepper
1 tablespoon garlic powder
1 tablespoon paprika
1 teaspoon salt
Chopped Parsley


Preheat oven to 325ºF. Insert a skewer into the potato and gently push the skewer all the way through it. Hold knife at […]

By |January 31st, 2017|Uncategorized|Comments Off on Tornado Potato

Kale “Quarterback Sneak” Meatballs

At home I have a three-year old, so needless to say, I am still cooking for one because my toddler is on a voluntary hunger strike that is a requisite rite of passage when turning 3 …(sigh)

But there is one and I repeat ONLY ONE MEAL MY TODDLER WILL EAT WITHOUT FAIL. And you’ll never […]

By |January 31st, 2017|Nutrition|Comments Off on Kale “Quarterback Sneak” Meatballs

Good Fats, Bad Fats

Okay…so the word #FAT probably does not conjure up any good thoughts. Just like people, there are good guys and the bad guys – you want to surround yourself with ones that are good for you and don’t destroy your self-worth. What fats you put in your body is sort of the same thing.

Should […]

By |March 16th, 2016|Nutrition|Comments Off on Good Fats, Bad Fats

Protein Power

If you want to be like the cool kids in the gym, use this trendy fitness-y word: #macronutrients.

Say what? Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts.

Protein is considered the […]

By |March 15th, 2016|Nutrition|Comments Off on Protein Power

Touchdown Blondies

You’ll never guess what’s in these #blondies. All I can tell you is that our entire family went nuts over this! Sure, we were skeptical at first, but you will want to start baking with this ingredient after you see how much fluffier and lighter it makes your dessert.

I was at Trader Joe’s at […]

By |February 5th, 2016|Nutrition|Comments Off on Touchdown Blondies

Baked Mozzarella Sticks

Admit it! You do it too…take a bite out of the classic ooey gooey cheese sticks and see how long you can stretch out the cheese. #LGFcountdown2016 is giving you a healthier option to this lovable appetizer. Baking it in the oven to get that golden crunch we so crave. Grab them before the 1st […]

By |February 4th, 2016|Nutrition|Comments Off on Baked Mozzarella Sticks

Broccomole Recipe


IIIIIIIIIIITS BAAAAAACK!!! This was the #1 tested recipe from last year’s #LGFcountdown. Skeptics were turned into believers. Green goodness in a bowl. I’m dipping my chips into this green goodness with my favorite food (and sometimes nemesis) – tortilla chips! They go well with veg sticks as well.

You’re curious, right? You’ve gotta try […]

By |February 3rd, 2016|Nutrition|Comments Off on Broccomole Recipe

Mini Cauliflower Pizza Bites Recipe

FOOTBALL…FOOD…They just go together.

I am pumped for Super Bowl but not the gut-buster foods that go along with it. To avoid being Monday Morning Quarterback about what we ate on Super Bowl Sunday, I’m going to post a recipe a day leading up to the big game of healthy and delicious options.


2 cups Cauliflower […]

By |February 2nd, 2016|Nutrition|Comments Off on Mini Cauliflower Pizza Bites Recipe

Lose Weight While You Celebrate

(To the tune of Rudolph) You know eggnog and fruitcake on Christmas morning. Peppermint bark in those shiny new tins. Meatballs and cheese plates and gooey blintzes. But do you recall, your waist size post-holiday party?

Yep, food is a major part of the holiday tradition. But the holidays don’t need to be a time to […]

By |December 16th, 2015|Exercise|Comments Off on Lose Weight While You Celebrate