Ideas for an At Home Workout

By Felicia Arnold

The idea of working out while on a Whole30 can be daunting. 

From experience, I know the first few days of a new round can be difficult but ultimately, I have more energy than ever and my workouts feel amazing! I owe much of my newfound energy to the Whole30 way of eating. It’s more than just the 30 days for me. It’s truly become part of my lifestyle!

If you are just starting an exercise routine, it’s not necessary to have a gym membership – you can get effective workouts in at home! Also, if you are like me and live in a cold winter state, it can be hard to get out early in the morning before work to go to the gym. It’s much more appealing for me to wake up and head to my warm workout space instead! At-home workouts can even become part of your routine when you are traveling for vacation or for work!

I have been incorporating at-home workouts early in the morning before work in order to avoid leaving my house in the cold and to avoid skipping a workout all together due to being busy in the evening. With Whole30, I am getting plenty of sleep and feel more ready than ever to wake up and get moving at 5am!

I am sharing a workout here that you can hopefully add to your movement routine! This workout requires minimal equipment but you can definitely add hand weights as desired to increase the intensity! 

I have added modified notes to make the exercises easier or harder based on your need. I have also suggested a number of reps and rounds – but you can adjust based on the time you have for the workout and your fitness level. The more you do it, the more rounds you should be able to accomplish!!

Have fun!

Pushups (10 reps) – Modify by dropping your knees to the floor but still keeping a straight spine.

Wide leg squats w weight (20 reps)- Modify by using no weight

Mountain climbers (30 secs)- Modified by doing toe taps, still knees towards chest

Plank (30 secs)

Repeat 2-3 rounds

Alternating front shoulder raise and side shoulder raise (20 reps total) – Use resistance band or hand weights

Alternating Lunges (20 reps total) – I tend to do reverse lunges as it is easier on my knees

Side skater jumps (1 min)-Modify by just stepping side to side and still staying low in a squat

Abdominal Bicycle kicks(30 total)

Repeat 2-3 rounds

Bicep curls (20 reps)- This can be done using hand weights or resistance bands

Burpees (30 secs) – Modify by stepping back and stepping up instead of jumping back and jumping up. Also, you can modify by using a steady raised surface to avoid bending down too much.

Repeat 2-3 rounds

All Things Buffalo

By Molly Winsten of @onmollysplate

OK. It’s February. It’s cold (in most places) and the shine of the holidays has long since worn off.

So what is there to get excited about? Valentine’s Day of course! And what do you need to SPICE UP that special evening? Buffalo spiced everything!  

This post has some classic Whole30 recipes, along with some new and creative ideas to make your spicy evening all the more fun. Now let’s spice it up!  

Classic Buffalo Chicken Wings

Spicy, crispy, a tad salty, and a total crowd pleaser, this recipe could not get easier!


  • 2 pounds chicken wings, cut into drums and flats
  • ½ cup hot sauce (I like classic Frank’s Red Hot)
  • ¼ cup coconut oil or extra light tasting olive oil
  • Juice of ½ lemon
  • Extra tablespoon oil of choice
  • Salt & Pepper to taste


Preheat the oven to 425 degrees. Place a rack on a cookie sheet. Place wings on rack, drizzle with extra tablespoon of oil and sprinkle with salt and pepper. Bake for until crispy and cooked through, about 30-40 minutes depending on size. Remove from oven, and let cool slightly. Meanwhile, whisk other ingredients together. Toss sauce with wings in a large bowl. Serve with celery, carrots, and Whole30 compliant ranch!

Buffalo Chicken Dip


  • 1 pound cooked chicken breast, shredded
  • ½ cup hot sauce (I like classic Frank’s Red Hot)
  • 8oz dairy free “cream cheese” such as Kite Hill, or 4 oz coconut cream
  • ½ cup homemade mayo
  • Juice of ½ lemon
  • Extra tablespoon oil of choice
  • Salt & Pepper to taste


Melt “cheese” or coconut cream in a sauce pan over medium heat. Stir in all other ingredients. Heat until bubbling. Serve drizzled with Whole30 compliant ranch and topped with scallions. Delicious over a baked potato or to dip veggies in!

Buffalo Cauliflower


  • 1 head cauliflower, cut into florets
  • ½ cup hot sauce (I like classic Frank’s Red Hot)
  • ¼ cup coconut oil or extra light tasting olive oil
  • Juice of ½ lemon
  • Salt & Pepper to taste


Preheat the oven to 425 degrees. Cover a cookie sheet with foil. Mix all ingredients except cauliflower together. Toss florets in sauce, and place on foil lined sheet. Bake for until crispy and cooked through, about 25-30 minutes depending on size. Remove from oven, and let cool slightly. Serve with Whole30 compliant ranch!

Buffalo Chicken Chili


  • 1 yellow onion, chopped
  • 1 cup chopped celery
  • 1 cup chopped carrots
  • 2 cloves chopped garlic
  • 2 tablespoons olive oil
  • 2 pounds cooked chicken breast, shredded
  • 6 cups chicken broth
  • 1 cup hot sauce (I like classic Frank’s Red Hot)
  • 1 cup coconut cream
  • 8oz dairy free “cream cheese” such as Kite Hill, or additional 6 oz coconut cream
  • Juice of ½ lemon
  • Cilantro
  • Sliced Red Onion
  • Salt & Pepper to taste


In large soup pop, sauté onions, garlic, carrots, and celery in olive oil until translucent. Stir in shredded chicken and broth. Bring to a boil and add hot sauce. Add more or less depending on desired spice level! Reduce to a simmer and stir in coconut cream and “cream cheese.” Simmer and stir until smooth. Add in lemon juice and salt and pepper to taste. Top with cilantro and red onion!

Molly Winsten, MS, RD works in the world of allergy-friendly cooking and baking. Her goal is to make everything #foodinclusive for any and all dietary restrictions. She lives in the Boston area. Find her on Instagram at @onmollysplate.

Chicken Fajita Breakfast Casserole

By Bailey Fischer, from Slow Cooked Paleo

Whole30 Certified Coach and blogger/cookbook author extraordinaire Bailey Fischer describes this recipe as “a far cry from the drive-thru breakfast order I used to get from the Mexican fast food restaurant on my way home from a 12-hour overnight shift.”

She adds: “I may have ditched that habit, but my love of chicken fajitas turned breakfast food hasn’t changed. This recipe takes those favorite flavors and drops them into a delicious Paleo casserole that’s much healthier but still quick and easy. It’s a great recipe to use up leftover chicken or change up your usual breakfast routine. If you want to really spice up this recipe, mix a diced jalapeno or a few dashes of cayenne pepper or hot sauce into the eggs.”

This recipe is from Bailey’s new cookbook, Slow Cooked Paleo. You can grab it on Amazon here. It’s an amazing collection of 75 “real-food recipes for effortless, wholesome meals in your slow cooker.”

For more of Bailey’s recipes, tips, and support, visit You can follow her on Instagram @wholekitchensink.

Happy slow cooking!


3 grain-free tortillas (optional) *OMIT if on Whole30

10 eggs

½ cup (120 ml) almond milk or coconut milk

2 cups (250 g) shredded chicken

1 cup (150 g) diced red onion

1 cup (150 g) diced red bell pepper

1 (4-oz/112 g) can diced green chiles

2 tsp (5 g) chili powder

1 tsp cumin

1 tsp salt

½ tsp ground black pepper


Salsa, homemade or store-bought

Hot sauce

Chopped cilantro

Chopped avocado


Line the slow cooker with parchment paper or coat the insert with nonstick cooking spray. If you’re using grain-free tortillas, layer them on the bottom and up the sides about 2 inches (5 cm).

In a large bowl, beat the eggs and then mix in the dairy-free milk, chicken, onion, pepper, chiles, chili powder, cumin, salt and pepper.

Pour the egg and vegetable mixture into the slow cooker and cook on low for 2 to 3 hours, or until the eggs are set. Top with the optional garnishes.

To freeze, remove the casserole from the slow cooker using the parchment paper and allow to completely cool. You can freeze the entire casserole or cut it into serving sizes and freeze as individual servings. Store in the freezer for up to 3 months. Thaw in the refrigerator overnight, or up to 24 hours. Reheat in the microwave or the oven.


For a fun variation, mix 1 cup (240 ml) of salsa with the beaten eggs and increase the cook time by approximately 30 minutes.

Use chip clips around the rim of the slow cooker insert to hold the parchment paper in place while preparing the recipe.