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Kelli Shallal

Training Tips

10 Quick Fat Burning Tips

March 22, 2017

Unfortunately a calorie is not just a calorie, if it were the diet industry wouldn’t be a multi-million dollar industry.   You don’t have to starve yourself to get rid of body fat, but you do need to switch your mindset.   The number one way to lose muscle and gain body fat is by starving yourself of vital nutrients. These tips can help nourish your body and jumpstart your metabolism’s ability to torch fat!

1. Eat More Protein
In order to digest protein, the body requires 10-20 % of each calorie versus 5-7% for carbohydrates and 1-3% percent for fat. Simply by increasing protein intake you increase your metabolic rate. Protein should be included in all meals, but making sure you have a good size portion at breakfast can promote stable blood sugar making it easier for your body to burn fat throughout the whole day.

2. Eat More Omega 3
Specifically EPA and DHA, the active Omega 3’s in fish oil. These anti-inflammatory fats promote the breakdown of fat for energy and increase insulin sensitivity (keeping blood sugar stable.)

3. Incorporate Coconut Oil
Coconut Oil is touted for containing a high proportion of MCT’s (Medium Chain Triglyceride). These particular fats are easily absorbed and can be utilized as an immediate source of fuel in the body. Incorporation of MCT oil in a study done with 31 participants found greater over all weight loss, with a trend toward greater fat loss overall and in the trunk/abdomen area over olive oil. Swap out your olive oil for coconut oil for stir fry’s and cooking!

4. Lift (Heavy) Things
Strength training is the number one way to torch fat. Incorporating heavy weights into your workouts can help you burn more after your workout through raising EPOC (post exercise oxygen consumption). As you build strength and muscle your body will require more calories to maintain it, raising your metabolic rate and helping you torch fat.

5. Vary Your Cardio
Incorporate High Intensity Interval Training (HIIT) to raise your metabolic rate helping you torch calories. Low Intensity Steady State can help you torch a higher a percent of your calories from fat, for best results time lower intensity cardio directly after a HIIT training session!

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6. Drink Green Tea
There are numerous studies showing the benefits of Green Tea on metabolism and fat loss. While the effects are minimal and/or modest, it’s also full of antioxidants, which boost your immune system keeping you going strong so you can make it to the gym.

7. Drink ½ Your Body Weight In Ounces of Water, Or More!
Do you know what the number one sign of dehydration is? If you said thirst, try again, it’s actually hunger! Simply by increasing your water intake you can help naturally regulate your hunger and satiety cues. Water also helps you perform your best during a workout, which indirectly helps you torch calories and fat.

8. Replace Refined Carbohydrates With Whole Foods
Avoid skyrocketing blood sugar so that your body can burn fat more easily. Chose unprocessed, high quality carbohydrate sources such as sweet potatoes, plantains, beans or quinoa that are naturally higher in protein and fiber. Keep the quantity reasonable for your activity level, leading to more stable blood sugar and easier fat burning.

9. Combat Stress
Cortisol, our natural stress hormone, stimulates an increase in blood sugar leading to weight gain, particularly in the mid-section. Using meditation, yoga, the sauna, stretching, and other relaxation techniques can help fight cortisol and belly fat.

10. Get Enough Sleep
Sleep is the key to muscle recovery, hormone balance, and blood sugar control. Since they all play an important factor in the bodies willingness to let go of fat, it’s crucial that you set the tone by consistently getting enough sleep.


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Clean Eating: 15 Ways To Get Started

October 15, 2015
Clean Eating

Ask a dietitian what their least favorite phrase about nutrition is and I bet that ‘clean eating’ is on the list. Clean eating has an infinite number of meanings depending on who you are and what your nutrition guidelines are. Some people choose not to consume meat, dairy, gluten, grains, soy, eggs, corn, or beans, among other foods. These choices might be for a whole slew of reasons including sensitivities, allergies, intolerances, religious preferences, environmental concerns, taste preferences, and scientific evidence. As a registered dietitian there is one thing I’m sure about: not one dietary pattern is right for every single person. I believe it takes trial and error, intuition, and luck to find the dietary pattern that works the best for each of us.  So, instead of getting caught up in the hottest diet of the week, let’s take a different perspective. Continue Reading

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Almond joy protein fudge

November 6, 2014
Protein fudge

It’s November, you know what that means: there are candy and treats available just about everywhere you go. Every appointment I go to temps me with some type of goodie, at the end of the day I need a healthy reward for not sticking my hand in every single candy jar I see. This is the perfect little bite of chocolate, almonds, and protein to keep me sane and not feeling deprived. It’s sweet enough for me, but feel free to adjust the level of sweetness to your preference.


• ½ cup Chocolate Formulx Recovery Protein Powder
• 1T unsweetened cocoa powder
• 2T coconut oil (melted)
• 3T coconut flour
• 1T almond butter (creamy, natural)
• 6T unsweetened vanilla almond milk or water
• 4 vanilla stevia/sweetleaf drops
• 1 ounce (1/4 cup) almonds roughly chopped
• 1-2T coconut flakes (unsweetened or sweetened depending on preference)


1. Combine first seven ingredients and you should get a stick but pliable mixture. Add in chopped almonds.
2. Line a freezer safe container (I used a 7.5 inch by 1.5 inch Purex container) with wax paper, grease the wax paper with cooking oil (trust me).
3. Spread the mixture out in the container. (If it’s too sticky to spread add more milk, but don’t add so much that it becomes liquid-y.) Top with coconut flakes.
4. Freeze for 10-12 hours, remove from container and cut into bite size pieces for a delicious source of emergency Almond Joy chocolate protein.

Let us know if you try it!

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3 Ways to prevent holiday weight gain

October 31, 2014
Prevent Weight Gain

Today is Halloween, you know what that means…the holidays have officially started! Holiday weight gain is commonly accepted as a fact of life during the holiday season, but it doesn’t have to be! Even though you may not think it, you can actually balance a healthy lifestyle and enjoy the holidays without insane restriction. The goal this year is to break the holiday weight gain/weight loss cycle by being mindful and staying focused with these strategies.

Practice Intuitive Eating- Intuitive eating is a style of eating that promotes mindful eating. We eat for many reasons including hunger, performance, and enjoyment. I’m not a huge fan of counting every calorie or restriction. Instead, I work with clients in my private practice to help them achieve their health goals by tuning into what their bodies are telling them their real needs are. For more tips on intuitive eating check out this post- Healthy Habits to Master Before the Holidays

Set a Fitness Goal for January- Instead of waiting until January to make your New Years resolution, set one now! Not only will training help you burn extra calories, but it will also keep you in the healthy mindset, which will help you make better choices throughout the holiday season. You could pick one exercise, a WOD, or whatever combination you choose.

Possible goals could be focused on:

• Strength
• Speed
• Mileage/Distance
• Performance
• Mobility

Stay Accountable- Signing up for a competition or race in January is one way to hold yourself accountable. Another is to buddy up with a friend who wants to work on a similar goal. You can help each other stay motivated to be consistent with your workouts during the holiday season and achieve your goals! You can also make it a friendly competition if that’s more motivating to you.

I’m signed up to run a ½ marathon in January, but since my distance running has been rocky since getting injured I’m setting a back up goal of being able to do an unassisted pull up by the end of January.

Your turn! Announce your goal publicly to fully commit to it! We will check back in January and see how you did!

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Formulx caramel dip (Gluten Free)

October 16, 2014
Caramel dip

Looking for a healthier way to celebrate October? Don’t worry; we’ve got you covered with this delicious, healthier caramel dip.

If you have been reading my Formulx blogs and recipes for a while now, you know that I love to throw dates in just about everything I want sweet. Medjool dates, in particular, have a soft creamy texture that mimics caramel in all the best possible ways. However, while caramel has zero nutritional value, dates are packed with vitamins, minerals, and fiber. In fact, dates contain B Vitamins B-5 and B-6, which play important roles in metabolism, liver function, red blood cell development, and mood regulation. They also contain important minerals such as potassium and copper. Potassium plays an important role in nerve impulses and muscle contraction. Copper supports collagen repair and energy production for tissues. Lastly, they contain a bit of fiber, which is filling and aids in healthy digestion.

Although dates are calorie and carbohydrate dense, as you can tell, calorie for calorie you get a whole lot more nutrition using dates as a sweet treat versus processed refined sugar. Someone who eats nutritious and mostly whole foods is going to look better and feel more energized than someone who eats processed foods and refined grains.

I love that Formulx Vanilla Natural Recovery Whey Protein helps bring together the combination of pureed dates and almond milk into a thick, creamy, and delicious dip that’s almost too good to share. It also packs a little protein punch into a treat that would normally not have any. Formulx Protein + Fiber + B-Vitamins + Minerals in a healthy dip that taste like candy? What are you waiting for? It’s time to start celebrating fall!

Formulx Caramel Dip (Gluten Free)


• 10-12 medjool dates, seeds removed
• 6 tbsp unsweetened vanilla almond milk + 6 tbsp unsweetened vanilla almond milk, divided
• 1 scoop Formulx Vanilla Natural Recovery Whey Protein


1. In a food processor, process the first 6 tbsp of milk and dates until smooth consistency is achieved.

2. Add Formulx Vanilla Natural Recovery Whey Protein and 3 tbsp milk. Turn on food processor and process until desired consistency is achieved. Add the remaining 3tbsp of milk if dip is thicker than you would like it.

3. It can be eaten right away, but it’s best chilled for at least an hour before serving.
Try it out, and let me know what you think! Goes delicious with apple slices as shown above! If there’s anything you’d like me to make a recipe for in particular, comment below!

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Healthy habits to master before the holidays

October 9, 2014
Holiday habits

The holidays are quickly approaching; before we know it, it will be Halloween! It would be easier to keep our weight in check if holidays were just celebrated on the actual special day. But we all know that there will be many celebrations including: work parties, gym parties, kids’ parties, family gatherings, and more throughout the coming months. Now is the best time to practice healthy habits so you can fight holiday weight gain with ease this season.

Continue Reading

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Protein pumpkin pie chia pudding

October 2, 2014
Protein Pumpkin Pudding

Happy October! So today’s recipe combines the benefits of whey protein with two nutrition packed superfoods: chia seeds and pumpkin.

You’ve probably heard that using whey protein can help the body gain or protect muscle mass, recover faster, and help keep you full, potentially aiding in weight loss. However, you might not have heard of or maybe just haven’t tried chia seeds before. Chia seeds are extremely hydrating and naturally packed with tons of electrolytes. These electrolytes seep into chia gel which is formed when chia seeds come into contact with liquid. These tiny little powerhouse seeds are also known for their extremely high fiber content. Fiber is an important nutrient often missing in our diets; it aids in digestion and may help keep you full. Chia seeds are also considered a prebiotic, meaning they feed the healthy intestinal bacteria that keep digestion moving along normally. This is crucial since 80% of our immune system is in the gut! As if that wasn’t enough, chia seeds and pumpkin are loaded with antioxidants that help the immune system fight free radicals, protecting the body from heart disease and cancer. Specifically, pumpkin is packed with antioxidant Vitamin A which is essential for eye sight, healthy skin, and a strong immune system.

If you’ve never had chia seed pudding before you can expect something close to the consistency of a tapioca or rice pudding. This recipe can be used as a post-workout snack or use the larger portion for a healthy breakfast that tastes like your favorite fall dessert! Speaking of dessert, this pudding would also make a great healthy option to outsmart your sweet tooth.

The below recipe makes about 2-3 servings


• 2 scoops Formulx Vanilla Natural Recovery Whey Protein
• ½ cup pumpkin puree (the puree not the pumpkin pie filling)
• 1 cup unsweetened vanilla almond milk
• 1/8 tsp pumpkin pie spice
• ½ tbsp honey
• ¼ cup chia seeds


1. Whisk together Formulx Vanilla Natural Recovery Whey Protein, spice, honey and milk.
2. Add in puree and whisk until completely smooth.
3. Add in chia seeds and whisk until well combined.
4. Let chill in the fridge 8-10 hours.
5. Add more milk, honey/coconut sugar/desired sweetener (if it isn’t sweet enough for you) and fun toppings like dried cranberries and pumpkin seeds if desired!*

Nutrition Facts** (1/3 of recipe):
Calories 182, Fat 6g, Carbs 14g, Fiber 6.5g, Protein 17.5g
Daily Values’s: Vitamin A 131%, Vitamin C 14%, Calcium 25% Iron 47%

Nutrition Facts** (1/2 recipe):
Calories 273, Fat 9.4g, Carbs 20.9g, Fiber 9.8g, Protein 26.2g
Daily Value’s: Vitamin A 196%, Vitamin C 21%, Calcium 38%, Iron 70%

*I like to add less milk to begin with to make sure I get a nice thick pudding. I added about another ½ of milk to this recipe to make it nice and creamy.

**Nutrition Facts do not account for any toppings.

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10 Fall Superfoods That Should Be In Your Cart

September 25, 2014
Superfoods pomegranates

This week marked the official beginning of fall; and, regardless of whether temperatures are dropping where you’re at I think it’s time for a change of pace in your shopping cart. As we say goodbye to some of our healthy favorite summer foods like berries and tomatoes, we open the door to a whole world of other superfoods waiting to ignite our taste buds. It’s true you can get many of these foods all year long, but eating them in their peak harvest time means best price, most nutrients, and superior taste.

1. Apples – An apple a day really will keep the doctor away. They’ve been shown to contribute to digestive health by providing fuel for bacteria naturally found in the large intestine. Health benefits of apples seem to be the strongest in whole form though, so enjoy the sweet crunchiness of an in-season apple.

2. Brussels Sprouts – Also known as the jewel of the fall and winter, this vegetable is an immunity boosting super star. Brussel sprouts are known for their detoxifying ability and cancer fighting compounds such as antioxidants like Vitamin C and phytonutrients like glucosinates. Try buying some on the stalk this year and pairing them with a sweet sauce like barbecue, honey glaze, or other.

3. Garlic – Known for its mouth-watering aroma, garlic is an anti-inflammatory powerhouse that promotes heart health and aids the immune system. Now is your last chance to stalk up on garlic at your local farmers market and store it (it freezes well) all year long. Peak season is mid-summer through the fall, that’s when it will be at its plumpest, most desirable taste.

4. Cauliflower – Like Brussels Sprouts, it is part of the cruciferous vegetable family known for an array of health benefits. Cauliflower is one of the most popular fall vegetables because of its extreme versatility in the kitchen. It can be enjoyed raw, steamed, roasted, pureed into “faux” mash potatoes, or shredded into cauliflower rice. Related Post: 6 Surprisingly Hydrating Snack Foods

5. Sweet Potatoes – Although they are now available year around, sweet potatoes are one of the most popular fall superfoods there is. They are an excellent source of Vitamin A, a key vitamin in eye health, immune support, and cellular growth. Generally the deeper the color, the more phytonutrients and Vitamin A content.

6. Turnips – Don’t let this vitamin and mineral packed veggie intimidate you.Turnips are a lower calorie starchy vegetable that offers antimicrobial and anti-inflammatory health benefits. Try adding a bit of sugar to the cooking process whether baking, sautéing, or mashing as it can help offset their natural bitterness.

7. Pomegranates – These sweet fall jewels are high in nitrates, which may help improve recovery after workouts. They are also high in ellagitannins, a polyphenol compound which may help with delayed onset soreness and improve strength gains.

8. Dates – Dates should be renamed nature’s natural caramel because that’s exactly what they taste like, buttery caramel. Most known for their fiber and potassium content, they help maintain a healthy digestive system and support bone health. Reach for one as a snack, dessert, or use them as a natural sweetener for smoothies. Related Post: How To Create a Meal Plan Shopping List You Can Stick To

9. Grapefruit – Grapefruits are rich in antioxidants like Vitamin C and Lycopene (in the red/pink varieties) that fight free radicals in the body preventing plaque formation in the arteries and damage to cell DNA.

10. Leeks – Leeks are part of the allium family, similar to onions, therefore they contain similar cardiovascular and immune system benefits. Use the bottom part of stalk similar to how you would use other onions. When sautéed they become tender and translucent so they can be used to add a strong flavor to almost any dish, especially soup.

Here’s a challenge for you: Try and get at least one of these superfoods (bonus if you can get more) in your cart every time you shop this fall!

Oh, and check out this great post too:10 Foods That Should Always Be On Your Grocery List