If you’ve ever had the classic Snickers salad, you know it’s a decadent mix of candy bars and whipped topping. While delicious, it’s not exactly the healthiest choice. Enter this healthy Snickers salad: a refreshing and nutritious twist that delivers all the flavors you love without the sugar overload. Made with crisp Granny Smith apples, creamy Greek yogurt, and just a hint of peanut butter and chocolate, this dessert is a game-changer for anyone craving a treat that’s both satisfying and nourishing. Why This Healthy Snickers Salad is a Winner Each ingredient in this recipe not only mimics the flavors of the classic dessert but also comes with its own health benefits: Granny Smith Apples:  These tart and crisp apples are packed with fiber, which supports digestion and keeps you full longer. They’re also lower in sugar compared to other apple varieties. Plain Nonfat Greek Yogurt:  A protein powerhouse, Greek yogurt helps with muscle repair, satiety, and gut health thanks to its probiotics. Peanut Butter:  Just a tablespoon adds healthy fats and a rich, nutty flavor. Choose natural peanut butter with no added sugar or oils for the best results. Dark Chocolate Chips:  A small amount of dark chocolate satisfies your sweet tooth while providing antioxidants and a touch of indulgence. Ingredients 2 Granny Smith apples, sliced 1.5 cups plain nonfat Greek yogurt 1 tablespoon peanut butter (warmed for easy drizzling) 2 tablespoons dark chocolate chips Directions Prepare the Apples:  Wash, core, and slice the Granny Smith apples into bite-sized pieces. Place them in a mixing bowl. Mix the Yogurt Base:  In a separate bowl, whisk the Greek yogurt and warmed peanut butter together until smooth and creamy. Assemble the Salad:  Pour the yogurt-peanut butter mixture over the apples and gently toss to coat the pieces evenly. Add the Chocolate:  Sprinkle the dark chocolate chips over the top for that classic Snickers-like touch. Serve and Enjoy:  Transfer the salad to a serving dish or individual bowls. Serve immediately for the best texture and flavor. Nutrition Information (Per Serving) Servings: 2 Calories:  185 Protein:  10g Fat:  6g Carbohydrates:  25g Tips for Customization Add a sprinkle of sea salt for a salted caramel vibe. Mix in chopped roasted peanuts for extra crunch. Swap dark chocolate chips with cacao nibs for an even lower-sugar option. This healthy Snickers salad is the perfect blend of creamy, crunchy, sweet, and tart. Whether you’re serving it as a snack, dessert, or even a light breakfast, it’s sure to become a favorite in your recipe rotation. Enjoy the indulgence

Tuna Salad Wraps Looking for a quick, nutritious, and high-protein meal? This simple tuna salad recipe is perfect for busy days, post-workout lunches, or even a light dinner. Packed with protein, healthy fats, and crunch, this tuna salad wrap hits the spot while keeping you energized. Plus, we’ve included plant-based substitutes to make it vegan-friendly! Ingredients For the tuna salad: 1 can (5 oz) tuna, drained 1/3 cup plain Greek yogurt 1 tbsp mayonnaise 1/2 stalk celery, finely chopped 1 tsp green onion, finely chopped For the wrap: 1 high-protein wrap (12g protein per wrap) Optional: lettuce, spinach, or tomato slices for extra crunch Directions Prepare the Salad : In a medium bowl, combine tuna, Greek yogurt, mayonnaise, celery, and green onion. Mix until well combined. Adjust seasoning with salt and pepper, if desired. Assemble the Wrap : Lay the high-protein wrap flat. Spread the tuna salad evenly over the wrap, leaving some space at the edges. Add any optional toppings like lettuce or tomatoes for extra texture. Wrap It Up : Roll the wrap tightly, tucking in the edges as you go. Slice in half if desired. Serve and Enjoy : Serve immediately or wrap in foil to enjoy later. Nutrition Facts (Per Serving) Calories : ~350 Protein : ~50g Carbohydrates : ~13g Fat : ~7g Fiber : ~5g Note: Macros may vary slightly depending on the specific wrap and tuna brand used. Plant-Based Substitutes For a vegan or plant-based alternative: Tuna Substitute : Replace canned tuna with mashed chickpeas, jackfruit, or a store-bought plant-based tuna substitute. Greek Yogurt : Use unsweetened almond, coconut, or soy-based yogurt. Mayonnaise : Opt for vegan mayonnaise. High-Protein Wrap : Choose a wrap made with lentils, chickpeas, or other plant-based proteins. This versatile recipe is perfect for anyone looking to enjoy a healthy, protein-packed meal, whether you stick to the classic tuna salad or try out the plant-based version. Let me know how you customize your wrap!

The holiday season is here, but that doesn't mean your fitness routine needs to take a back seat. In fact, it’s the perfect time to give your lower body a festive workout with this fun and effective 'Fitmas' circuit! This workout focuses on four powerful exercises—Romanian Deadlifts, Reverse Lunges, Calf Raises, and Sumo Squats—designed to strengthen and tone your lower body while boosting mobility and stability. The Fitmas Circuit Romanian Deadlift:  3 sets of 10 reps Reverse Lunges:  3 sets of 10 reps (5 per leg per set) Calf Raises:  3 sets of 15 reps Sumo Squat:  3 sets of 10 reps Let’s break down the benefits and muscles targeted by each exercise! 1. Romanian Deadlift (RDL) Muscles Worked:  Hamstrings, glutes, lower back, core How to Perform: Stand tall with a slight bend in your knees, holding a barbell or dumbbells in front of your thighs. Hinge at your hips and lower the weight, keeping your back straight and chest open. Lower until you feel a stretch in your hamstrings, then return to standing by driving your hips forward. Benefits: RDLs are a powerhouse for strengthening your posterior chain (the muscles along the back of your body), enhancing flexibility in your hamstrings, and promoting better posture. 2. Reverse Lunges Muscles Worked:  Quadriceps, glutes, hamstrings, calves, core How to Perform: Stand upright with feet hip-width apart. Step one foot back into a lunge position, lowering your back knee toward the floor while keeping your front knee aligned over your ankle. Push through your front heel to return to standing and repeat on the other leg. Benefits: This unilateral exercise helps correct muscular imbalances, improves balance and coordination, and provides a killer glute and quad burn. 3. Calf Raises Muscles Worked:  Gastrocnemius, soleus (calf muscles) How to Perform: Stand with your feet shoulder-width apart. Rise onto the balls of your feet, lifting your heels as high as possible. Lower your heels slowly back to the ground and repeat. Benefits: Calf raises are excellent for building strength and endurance in your lower legs, supporting better stability and explosive power in activities like running and jumping. 4. Sumo Squat Muscles Worked:  Glutes, quadriceps, hamstrings, adductors (inner thighs), calves How to Perform: Stand with your feet wider than shoulder-width, toes pointed slightly outward. Lower your hips into a squat position, keeping your chest upright and knees tracking over your toes. Push through your heels to return to standing. Benefits: Sumo squats target the glutes and quads while emphasizing the inner thighs, making them a fantastic option for lower body strength and hip mobility. The Muscles in Action These four exercises collectively activate major lower body muscle groups: Quads and Hamstrings:  Work together for knee extension and hip flexion, providing power and strength. Glutes:  Essential for hip extension and stability, they shape and strengthen your lower body. Calves:  Support ankle mobility and explosive movements like jumping or running. Core:  Stabilizes the body during every movement, ensuring proper form and balance. Why It Works This circuit combines compound and isolation exercises for a full-spectrum lower body workout. Performing 3 sets of each exercise ensures muscle fatigue and strength gains, while varying the rep range for calf raises emphasizes endurance in smaller muscles. Wrap Up Your 'Fitmas' Circuit Celebrate this season by unwrapping stronger, more toned legs! Whether you're staying active between holiday parties or preparing for New Year goals, this lower body Fitmas circuit is a gift your body will thank you for. 🎄🎁

The holiday season is here, bringing cozy gatherings, festive treats, and of course, delicious seasonal drinks. While these beverages often satisfy our sweet tooth, they’re not always the most nutrient-packed. Why not give your holiday drinks a healthy twist by adding protein? Whether you're sipping on a creamy hot cocoa or a festive spiced latte, protein can make your drinks more filling and energizing, while supporting your body's needs. Here’s how to do it, with a special focus on plant-based options. Why Add Protein to Your Drinks? Protein is essential for muscle repair, immune function, and overall energy. Adding it to your holiday beverages is an easy way to meet your daily needs while indulging in the flavors of the season. Fun fact: milk, including plant-based varieties, is often a sneaky source of protein! While dairy milk typically contains 8 grams of protein per cup, many plant-based milks (like soy or pea milk) also pack a protein punch. Top Ways to Add Protein to Holiday Drinks 1. Opt for Protein-Rich Plant-Based Milks Not all plant-based milks are created equal when it comes to protein. Here’s a quick guide: Soy Milk:  About 7-9 grams of protein per cup, making it one of the highest-protein plant-based options. Pea Milk:  Another protein powerhouse, with about 8 grams per cup. Almond, Oat, and Coconut Milk:  While these are lower in protein (1-3 grams per cup), they can still contribute to your drink’s flavor and texture. Use these milks as the base for your holiday lattes, hot chocolates, or egg-free nogs! 2. Add a Scoop of Plant-Based Protein Powder Protein powders are versatile and easy to mix into warm drinks. Look for flavors that complement your recipes, like vanilla, chocolate, or unflavored options. Try stirring a scoop into: Hot cocoa with a dash of cinnamon Peppermint mocha lattes Pumpkin spice drinks Tip: Mix your protein powder with a small amount of milk or water first to avoid clumping. 3. Blend in Silken Tofu This might sound unconventional, but silken tofu is a fantastic addition to smoothies and creamy hot drinks. It blends seamlessly, adds creaminess, and provides 8-10 grams of protein per serving. Try it in a vegan eggnog or chai latte for a protein boost. 4. Include Nut or Seed Butters Almond butter, cashew butter, or tahini can add protein, healthy fats, and a nutty flavor to your drinks. Stir a spoonful into your hot chocolate or blend it into a frothy almond latte for a decadent treat. 5. Experiment with Protein-Rich Add-Ins Hemp Seeds:  Add a tablespoon to your morning matcha or turmeric latte for about 3 grams of protein. Chia Seeds:  These gel-like seeds can be blended into drinks for extra thickness and 2 grams of protein per tablespoon. Aquafaba (Chickpea Water):  Whip up a frothy topping for your drinks with aquafaba, adding a subtle protein boost. High-Protein Holiday Hot Cocoa Recipe Ingredients: 1 cup soy milk or pea milk 1 tbsp cocoa powder 1 scoop chocolate protein powder 1 tsp maple syrup or to taste Pinch of cinnamon or nutmeg Instructions: Heat the milk in a saucepan over medium heat. Whisk in the cocoa powder, protein powder, and maple syrup until smooth. Pour into a mug, sprinkle with cinnamon or nutmeg, and enjoy! Adding protein to your holiday drinks doesn’t mean compromising on flavor. Whether you’re using plant-based milks, protein powders, or creative add-ins like nut butter, these ideas will elevate your festive beverages while keeping you fueled. Cheers to a healthier holiday season! Did You Know? Regular milk and high-protein plant-based alternatives like soy and pea milk contain significant amounts of protein. This makes them not just a creamy addition to your drinks but also a practical way to stay nourished during the busy holiday season!

How to Make Chai Tea Concentrate from Tea Bags: A Simple Recipe Chai tea is a warm, spiced beverage that has become beloved around the world for its comforting blend of flavors. If you’re craving a homemade chai but don’t want to deal with whole spices or complicated steps, making chai tea concentrate from tea bags is a quick and easy solution. Here’s how you can make a concentrated version of this flavorful drink at home, perfect for keeping on hand for whenever you want a delicious cup. Ingredients: • 4-5 chai tea bags  (or spiced black tea bags of your choice) • 2 cups water • 1 cup milk (or milk substitute)  – You can use dairy or plant-based milk like almond, oat, or soy. • 2-3 tablespoons sweetener  (optional) – Sugar, honey, maple syrup, or your preferred sweetener. • Optional spices:  A pinch of ground cinnamon, cardamom, ginger, cloves, or black pepper for extra warmth and flavor. Instructions: 1. Boil the Water In a medium saucepan, bring 2 cups of water to a simmer over medium heat. 2. Brew the Tea Bags Once the water is simmering, add the chai tea bags. Let them steep for about 5-7 minutes, depending on how strong you want the concentrate to be. For a richer flavor, you can let the tea bags steep a bit longer. If you like it spicier, this is the perfect time to add extra ground cinnamon, cardamom, or ginger. 3. Add Sweetener (Optional) Once the tea is brewed to your liking, stir in your sweetener of choice. You can adjust the amount based on your preference for sweetness. 4. Add Milk Now, add your milk (or milk substitute) to the tea. Stir to combine, and allow it to heat through. Keep the mixture on a low simmer for another 3-4 minutes, ensuring everything is well-mixed and hot. 5. Strain and Store If you’ve used whole spices or prefer a smoother concentrate, you can strain the tea concentrate before transferring it to a jar. However, if you’re using tea bags and no additional spices, you can simply remove the tea bags and pour the concentrate into a storage container. Allow the chai concentrate to cool to room temperature, then store it in the refrigerator. It should keep well for up to a week. How to Serve Chai Tea from Concentrate: To make a cup of chai tea, simply mix 1 part of your chai concentrate with 1 part of hot water or milk. Adjust the ratio based on how strong or milky you prefer your drink. For a more indulgent treat, you can also top it with whipped cream or a sprinkle of cinnamon. Tips & Variations: • For Iced Chai : Use the concentrate over ice, and top with cold milk for a refreshing iced chai latte. • Extra Spice : If you like your chai extra spicy, consider adding a dash of ground black pepper or extra ginger to the concentrate. • Sweetener Alternatives : For a more natural sweetener, try maple syrup or coconut sugar for a richer, caramel-like sweetness. Why Make Chai Tea Concentrate? Chai tea concentrate is a fantastic option because it allows you to have a flavorful, homemade chai ready at all times. You can easily adjust the strength and sweetness, and it’s more economical than buying pre-made chai concentrates. Plus, the versatility of the concentrate means you can enjoy your chai as a latte, iced drink, or even just with a splash of milk. By making chai tea concentrate from tea bags, you’re saving time while still enjoying the full, spicy goodness of traditional chai. Whether you’re serving it hot on a chilly day or over ice in the summer, it’s the perfect drink to keep on hand for any occasion. Enjoy your homemade chai!

Welcome to Blache Fitness! Hello and welcome! I’m Eriny Blache, a NASM-certified personal trainer, and I’m so excited to finally launch Blache Fitness. For years, I’ve had a deep passion for fitness, nutrition, and living a healthy lifestyle, and I’m thrilled to have a space where I can share it all with you! By day, I work full-time in the corporate world, but my heart and energy have always been drawn to fitness, so much so that I continued to pursue this passion in my free time. I’m a wife, a bonus mom to three beautiful girls, and a new mama to a precious baby boy. As you can imagine, life is full, but I believe in finding balance and making time for what matters most—especially taking care of ourselves physically and mentally. Blache Fitness is the culmination of years of experience, trial, and learning. This site is designed as a resource hub for YOU! Whether you’re looking for new recipes, the latest viral nutrition concoctions, or you’re curious about how to calculate your macros, I’ve got you covered. Think of this as a one-stop shop to find inspiration, practical nutrition tips, and advice that you can incorporate into your own fitness journey. As a NASM-certified trainer, I also offer limited spots for 1:1 coaching. If you're ready to take your fitness to the next level or need personalized guidance on your nutrition or workout routine, you can schedule a consultation call with me directly on the site. I’m here to support and guide you every step of the way! Thank you so much for stopping by, and I can’t wait to embark on this journey with you. Let’s get stronger, healthier, and happier together!