Macro-Friendly Cheesecake & Self-Myofascial Release

One of our favorite strategies for navigating holiday dinners and events is to bring a few items of your own that you know are nutritionally balanced. Enter: cheesecake that won't spike your blood sugar excessively or send you into couch coma!

Macro-Friendly Cheesecake


Mix together in a food processor, heavy duty blender or by hand:

  • 2 Cups 2% Greek Yogurt

  • 1/2 packet of sugar free jello cheesecake flavor

  • 1/2 cup vanilla unsweetened almond milk

Optional: break 2-4 graham crackers and spread them throughout the bottom of a baking pan. Spread the whipped yogurt mixture over the graham crackers and place in the fridge for 15-30 minutes to set. Add some berries if you would like, serve, and enjoy! 

  • Serves 6 Calories per serving: 88 Carbs: 8 grams Protein: 8 grams Fat: 2 grams

Self-Myofascial Release


It’s a personal trainer’s dream to live in a time when gone are the days of mindlessly holding static stretches before a workout. But how do we properly warm up before a workout? After spending a brief 5-10 minutes of steady state cardio, we like to move right into self-myofascial release.


If you haven't been acquainted with a foam roller, peanut, or lacrosse ball yet, adventure awaits you, my friend! It's not always comfortable, but it's so effective, and we promise, it gets easier and easier. Check out this clip from our flagship movement course that demonstrates self-myofascial release techniques using the peanut:

Here’s how it works: fascia is a continuous, densely woven spider web of connective tissue made of mostly collagen. It spreads out under our skin to cover, attach, and stabilize our muscles, bones, organs, nerves, and more. Self-myofascial release combined with 5-10 minutes of steady state cardio helps to break up some of this fascia that forms each night. This is such an effective way to truly warm up the body before exercise.


Additionally, we have sensors located inside our tendons (connecting muscle to bone) that help release muscle tension when stimulated for at least 30 seconds. This requires pressure, which can be solicited from items like a foam roller, peanut, lacrosse ball, or even massage. 


Each day that we don't move accordingly and bring heat into these areas, we will form additional layers of these sinew-like sheaths around muscles and tissue, thus resulting in harder knots in the body.


So there you have it! Time to get rolling, with intention.

P.S. We're now accepting applications from individuals who are committed to launching their health goals into the next stratosphere.


If this is you, schedule your discovery call now to learn more about how we can support you and your unique goals!