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Katie Goss

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Katie Goss, Asheville, NC.

12/25/2021

Merry Christmas from our family to yours! 🎅🎄❤️

12/07/2021

Flying through the end of 2021 like… ✈️

What a year! just turned one. We created and launched two new programs and an app in 2021. We’ve seen amazing growth and our agenda is full for 2022.

The kids are healthy and growing like crazy. We are in a constant mix of chaos, busy schedules and soaking in snuggles during our downtime. Kids teach us so much about ourselves. Parenting is one of the most challenging and rewarding gifts I’ve received in my life.

Huge thanks to Keith Wright] for the badass photography and support over the years.
shirtlessdude I can’t imagine riding the ups and downs of the last several years with anyone else. ❤️

📸 Keith Wright]

11/03/2021

Protein bars

3 C almond flour
1-1.5C vanilla protein
1.5 C organic PB
1/2 C plus a little more maple syrup
6 Tbsp unsweetened milk
Choc chips
Flaky sea salt

Mix dry ingredients then add wet and mix. Press into parchment lined 9x13 pan. Cut into bars and freeze. Store in freezer or fridge. Kids love them also!

A few modifications to the original protein bars recipe of . I used vanilla protein, I used maple syrup, I doubled the protein, I used Milkadamia milk.

09/01/2021

FAT BOMBS🎉

I received lots of recipe requests after I posted a story of these yesterday! I don’t actually measure so these amounts are estimates and can be changed to meet your taste/texture. There are endless flavor and add-in options so get creative and tag me if you make them! I love seeing what others come up with.

Melt 1tbsp coconut oil in a saucepan, add 1/2-3/4 C nut butter (any kind of nut), 1/2 tsp vanilla, and 1-2 Tbsp maple syrup, or honey (can sub some stevia or monk fruit) take off heat and mix well.

Stir in almond flour (aprx. 1 Cup?) you want the dough to be the consistency of cookie dough- easy to scoop or mold into balls. You can get creative here with adding chia seeds, h**p hearts, cacao nibs, shredded coconut, smashed nuts, etc.

Fill bottom 1/2 of ice cube tray with this mixture and place trays in freezer to chill while you melt dark chocolate chips in a pan. Add about 1 tsp coconut oil to them. Stir continuously on low heat until melted. Be patient with this. You do not want to burn them! A double boiler works well also and is less likely to burn the chocolate. Once melted and smooth, pull the ice cube trays from the freezer. Top each “cube” with chocolate and then chill until hard. I store them in the fridge but freezer also works.

*tips- Target sells the great silicone ice cube tray in the photo for $1. They work great for making gelatin gummies also!

03/17/2021

😈This exercise looks boring and easy, right? It definitely is not. If you are doing this correctly it is very challenging. This is great for working on the strength and stability of the lower back, hips, glutes, and sacrum. ⁣
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Focus on keeping the hand right below the shoulders (mine are too far forward). Really press through with the scapula as if you are doing a swap push-up or trying to press so hard that your spine touches the ceiling. Many people will want to round their upper back at that point. Think about having a proud chest while doing this to counteract the thoracic rounding (creating thoracic extension). ⁣
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Find a neutral pelvis. Imagine a string pulling you long from the top of your head. When you are properly aligned like this your core musculature will be more activate and engaged and your diaphragm and pelvic floor will be able to work synergistically to manage pressure during your inhales and exhales. Your core should feel active and engaged but not braced heavily- it should do this rather efficiently on its own without much extra thought. ⁣
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Your knees should be right under your hips. When you raise the leg be sure your hips are not dropping on one side or the other. Nice level hips. Point that toe long and create length from the hip socket. Now while maintaining all of that sweep the leg across the other leg and tap the ground. If you are losing your form you can make the range of motion smaller and not actually make contact with the ground. ⁣
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Try it out and let me know how it goes! ⁣
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03/12/2021

✔️𝐆𝐥𝐮𝐭𝐞𝐧-𝐅𝐫𝐞𝐞 𝐁𝐫𝐞𝐚𝐝 𝐑𝐞𝐜𝐢𝐩𝐞✔️⁣
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I make this at least once a week as part of our meal prep day. It’s fast, easy, tastes great, and is grain-free and Paleo which is amazing! The kids love it, it’s great for sandwiches, or plain with butter on top. ⁣
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𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒:⁣
⁣
𝟏 𝐓𝐒𝐏 𝐒𝐀𝐋𝐓⁣
𝟏/𝟒 𝐅𝐋𝐀𝐗𝐌𝐄𝐀𝐋⁣
𝟏 𝐓𝐒𝐏 𝐁𝐀𝐊𝐈𝐍𝐆 𝐒𝐎𝐃𝐀⁣
𝟏 𝐓𝐁𝐒𝐏 𝐀𝐏𝐏𝐋𝐄 𝐂𝐈𝐃𝐄𝐑 𝐕𝐈𝐍𝐄𝐆𝐀𝐑⁣
𝟓 𝐄𝐆𝐆𝐒⁣
𝟏.𝟓 𝐓𝐁𝐒𝐏 𝐑𝐀𝗪 𝐇𝐎𝐍𝐄𝐘⁣
𝟑/𝟒 𝐀𝐋𝐌𝐎𝐍𝐃 𝐁𝐔𝐓𝐓𝐄𝐑⁣
𝟐 𝐓𝐁𝐒𝐏 𝐂𝐎𝐂𝐎𝐍𝐔𝐓 𝐅𝐋𝐎𝐔𝐑⁣
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MIX ALL INGREDIENTS WELL- HAND MIXER WORKS GREAT⁣
POUR INTO LOAF PAN-LINED WITH PARCHMENT PAPER⁣
BAKE AT 350 DEGREES F FOR ABOUT 28 MINUTES⁣
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*I find large jugs of raw honey from Costco to be themes cost effective for baking. I purchase local raw honey for using on top of foods but go for the cheaper option when baking because that local raw honey is not cheap! ⁣
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*All of these ingredients would be available at most local health food stores, thrive market, Target, Amazon, etc. Even Walmart seems to carry most of these ingredients now! ⁣
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Address

Asheville, NC
28801-06, 28810, 28813-16

Website

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