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The Markwardt Method

  • Jenn Markwardt
  • Nutrition Coaching
    • Find a Plan
  • Cooking Classes
    • Hands On Classes
    • Register for Classes
  • About
    • Team Markwardt
    • Get In Touch
  • Learn
    • The Blog
    • Recipes
    • Watch
  • Shop

Register for Classes


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Currently this guy is trying to coax our five year old into sleep so we can have an adult dinner in Baja. And most days he’s holding down the fort so we can do all the things we’ve dreamed about. So thankful for @coachkennymarkwardt even though we both think no this is kinda a fake holiday. Happy Valentine’s Day. You’re the bees knees.
🌊 🌮 🍺
Those smiles on our faces are not manufactured. Yesterday this little dude turned a whole hand 🖐 and Mother Nature granted us the most perfect bluebird day @schweitzer_mountain. Five years ago I never thought that I’d be skiing right alongside this sweet human in his 5th birthday. We skied, we laughed, we ate and it was just the best. Happy Birthday sweet boy, you are the light of our lives.
Somewhere underneath this mountain of herbs lies eggs, rice and a bunch of shrooms. Bowl meals are my favorite and really they’re pretty damn hard to screw up. 🥗 My no fail equation is always a combination of a cupped handful of grains + a hand sized serving of veggies + a palm size of protein + a T of oil and then ridiculous amount of herbs 🌿, fresh squeezed 🍋 and all the flaky sea salt. 🥗 What’s your go-to dish? . . . #cleaneats #healthyish #flexibleseating #macroliving #notadiet #realfood #wholefoodie
The holiday fog is clearing, can anyone else feel their bodies slowly returning to normal? I always take December pretty loosely and let myself indulge (guilt-free) in more (way more) treats than normal. I look forward to December all year long and I enjoy ever. single (chocolate and wine-filled) second of it. But, come January 1st I'm R E A D Y (so ready) to get back to routine. My body craves all the nutrients it's been lacking after a month of indulgence. ▪️ Taking a break from routine, as long as you have a plan to get back on track is great, but you have to have a plan. Here are a few tips for getting back on track... ▪️ 1. G E T R I D O F T H E S H * T! I'm serious, if it's in your house you're going to be tempted. That whole "out of sight, out of mind thing" is real, my friends. I throw away the brownies, the cookies, the half-eaten tubs of ice cream. Get rid of it all. I know it sounds a bit wasteful, but when have you ever thought twice about throwing away an old head of lettuce? Answer: N E V E R ▪️ 2. P L A N I T - Spend an. hour with your favorite cookbooks and put together a plan for the week. Find some healthy recipes that inspire you and you'll be excited to get in the kitchen and cook something new and healthy. If you're looking for inspiration I'm really enjoying the @bonapetitmag #healthyish platform. 3. I N C A S E O F A N E M E R G E N C Y - The number one reason most of us fail is that we fail to plan and then get in a situation where we feel like there are no good options, and that's where trouble sets in. When you're shopping think of 2-3 emergency options that take little to no time to prepare. Like premade chicken sausage, smoked salmon, canned fish, jerky, etc. I like to have a few grab-and-go items and a few things in the freezer that I can defrost and cook in 15 minutes or less. Basically, you want to remove any barriers/excuses for why you "can't" make a good choice. ▪️ I'd love to hear your tricks for getting back into routine too! P.S. Breakfast this morning was two fried eggs with @chosenfoods avocado oil spray, a handful of kale, 2oz @thunderscatch salmon, and my new favorite @nocrumbsleft #marinatedonions
Sweet little hands helped make tonight’s spring rolls extra delicious. The older he gets the more I love getting him involved in all the kitchen madness. Did all the springs rolls end of with cracks in them? Yes Am I slightly worried that his little hands had an insane amount of germs on them even though he washed them? One hundred percent. But, Spring rolls are an easy hands on dinner that feel like a treat but took me less than ten minutes to put together. We made ours with ground turkey, carrots 🥕, kale and a super simple dipping sauce. I don’t remember the exact measurements but I threw together garlic chili paste, lime juice, some peanut butter and a bit of coconut aminos.
Nothing like a fresh ‘do to make you feel like a new woman! Took some time for #selfcare this morning. What do you have planned this week just for you? Even if it’s taking a thirty minute walk. Make time for you and you’ll be better for everyone else in your life! . . Thanks to the amazing @benefieldmolly for making my short hair dreams a reality @syringasalon
👌🏼 I’m admitting it, I like turkey bacon, don’t judge me! Am I crazy for loving it? Trust me, I never thought I’d get on the turkey 🦃 bacon 🥓 bandwagon, but I’ve been loving the @columbuscraftmeats version I picked up @costco last week. Counting #macros is all about choice. So this morning when I was craving crispy fried eggs 🍳 , I decided to forgo the fat in my bacon so I could have some eggs and guac too. I love eating this way because in never, ever feel deprived and I have total control over what I get to eat based on my goals. . . . #thatmacrolife #flexibledieting #foodfreedom #iifym #findyourfit #8weekchallenge #crossfitgirls #fitfam #morethananumber #reversedieting #precisionnutritioncoching #precisionnutritioncoach #foodfreedomforever #flexiblenutrition #howdoyouprotein #findyourfitness #findyourfit #bigpicture #nodiets #itstartswithfood #northidahomom
You can’t see his baby blues in this picture but you can see the soul of my boy. It’s always a pain to get everyone dressed and spit-shined but when you get an image like this it’s all worth it. @janelgionphotography thank you for capturing this image. I will treasure it forever.
Is eating clean leaving your food tasting bland? People, good news, I’ve solved the problem. Is any meal really complete without a sauce? When it comes to #themacro life this can get tricky because a lot of the time sauce means lots of extra fat and extra sugar. So I’m on a mission to make simple clean sauces that taste really damn good! This super-clean, super delicious Quick and Spicy Peanut sauce (macro breakdown below) comes to the rescue. Get your dipping element handy because you’re going to want to put this sauce on everything. I highly suggest making some spring rolls to accompany this, use it as a salad dressing or give your grilled meats a dip in this for a ton of extra flavor. . . . P.S. Don’t forget to tag #themarkwardtmethod if you try this recipe and love it! . . Quick and Spicy Peanut Dipping Sauce Prep Time: 2 minutes flat What you need: 1 T PBFit Peanut Butter Powder ½ T BigTree Coconut Aminos 2 t Chili Garlic Oil ( (sambal oelek) ½ small lime, juiced 2 T water How it’s done: In a small bowl mix the peanut butter powder, coconut aminos, lime, and sambal oelek into a thick paste. Slowly add the water in until you reach the desired consistency. Use for dipping spring rolls, grilled chicken, as a dressing or drink it up all on its own, I won’t judge you. Macro Profile: Macros: Protein: 3g Carbs: 7g Fat: .8g
Fridays are only made better by lunch with friends, right? We’re still on our 21-day booze hiatus as part of our Challenge, so today’s didn’t include a bottle of rose (sad). But, it did include an awesome stir-fry lunch on the patio with super-fancy La Croix and a great friend. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ One of the hardest parts for clients (and all of us) can be trying to navigate eating out while staying on track with your nutrition. Here’s a little secret, restaurants LOVE fat, because (and I don’t know if you’ve heard this), but FAT makes things taste REALLY, FREAKING GOOD. I love fat too, but restaurants don’t care too much (okay, at all) about how much they’re adding. So even though you order the grilled chicken breast, veggies and rice, chances are it has way more fat then if you whipped it up in your own kitchen. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Dining out is literally one of my favorite things on the planet (who’s with me) and I wouldn’t ever give it up. But, if you’re trying to reach a nutrition goal it’s definitely not your friend. Limiting eating out to one time a week will definitely help you reach your goals faster. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So what do you do when someone invites you out for a meal? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ Well, today I suggested having lunch at my house instead. I whipped up some stir fry from chicken and veggies I had on hand. My girlfriend and I had a great conversation while I cooked and because she joined the Challenge too I was able to portion out both of our lunches so we stayed right on track. Sometimes there’s a choice between all or nothing, today it was thinking outside the box. And sometimes you stumble upon a new way of thinking that helps you reach your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today’s lunch was 2 cups chopped eggplant seasoned with @edenfoods gomasio ½ cup shishito peppers sliced into ¼ rings 1lb chicken breast (seasoned with coconut aminos and fish sauce) 1 cup quinoa I threw each component into a cast iron skillet with some @chosenfoods avocado spray
I’m not sure if I’ve ever read a book 📖 that has resonated with me as completely as #girlwashyourface. This is equal parts inspirational, gut-checking, emotional and a humbling read. @msrachelhollis weaves together twenty lies she used to believe about herself and each chapter hit home, some harder than others. Don’t read this book if you want to feel shiny and happy about where you are right now. Read this book if you want to be inspired to become the best version of yourself, if you want to let go of the crap you tell yourself and live a bold life. If I were to suggest you to read one book it would be this one. Have you read it yet?
Is this the prettiest picture I’ve ever taken (don’t answer that!). Ok, no, no it is not. But I’m committing to sharing even if the lighting isn’t perfect. We’re 6 days into our Fall Reset Challenge and I am absolutely loving being in a routine again. One thing I love about macros is the way it forces you to reframe the way you think about food. I find my meals get way more creative because I’m thinking more about how components fit together rather than trying to make a traditional “meal”. Who’s tried counting macros before? Do you love it or does it scare you?
Took an hour all to myself this morning to spend a little quality time with my mat (it’s been too long). What are you doing today to nourish your soul and recharge for the week ahead? It’s a hard practice to get into because there’s always someone to take care of besides ourselves. Anyone else struggle with making their self care a priority? I’m such a better partner, mom and friend when I get a little bit of quiet time in on the weekend. Sometimes it looks like a glass of wine 🍷 and a bath other times it’s my mat and good music 🎶. Listen to your soul and carve out some time just for you today. #selfcaresunday #busymomlife #dowhatsbestforyou
This kid has been counting down the days until school starts and to be honest so have I. He ran into class this morning and almost forgot to say goodbye. Mornings like this make me grateful for the tribe of teachers, friends and family that help guide and teach our little man. For all you parents out there,happy first day of school!
We spent the day getting our life back together after a summer of non-stop fun. The fridge is full and prepped for a week of healthy meals, bags are unpacked (again), laundry is semi under control, I kinda tamed the jungle that is my garden, and the tiniest terrorist’s lunch is made and ready to go. Any other moms out there excited to drop their kids off at school tomorrow (or am I the only bad mom??) ▪️ Dinner was everything I foraged from the garden this afternoon, well except for the salmon which is of course @thunderscatch. Side note: I was about two seconds away from ordering a pizza tonight instead #keeping it real.
Sending summer of with a bang. Tons of friends, great beer 🍻, good music 🎶 and what I’m pretty sure is the most gorgeous backdrop ever. Continually thankful to live in this amazing place.
Sunday Vibes ❤️. Not planning on getting out of my jammies any time soon. Any one else?
Savoring the last (smokey) breaths of summer ❤️.
The garden is officially exploding. I mean it, exploding. Anyone else trying out their green thumb abilities this year? Anyone else overwhelmed? I’m actually a little terrified as to how I’m going to deal with the bounty. But for now I’m focusing on how rewarding it is to see all the hard work over the last four months lead to food on our table. The best part: unlimited greens to create salads epic salads like this with. … #nutritiongeek moment here...greens are so delicious AND they pack an incredible amount of vitamins and minerals that keeps our bodies functioning at peak performance. Kale has vitamins A, C, K and B, folate and all sorts of other essential micronutrients. Micronutrients although not as important as macronutrients (think protein, fat and carbs) are essential for so many of our bodies functions and if you’re not getting enough of a particular nutrient your body will tell you! The best way to ensure you’re hitting all your micronutrient needs is to eat a varied diet of whole foods from many different sources. My secret, make your plate look like a rainbow--choose a variety of vegetables, protein sources, fruits, nuts and seeds. They all carry different nutrients that will help your body thrive. … Today’s #saladmadness included two types of kale, gem lettuce, roasted chickpeas, feta cheese, fresh parsleygreen, basil and my favorite @traderjoes goddess dressing mixed with some low fat yogurt. If you haven’t tried crispy chickpeas (aka Garbanzo Beans) here’s my quick how to. … Easy Roasted Chickpeas Preheat oven to 450 Open the can (duh) Dump chickpeas into a colander and rinse with cold water until the water runs clear and bubbles no longer form on the top of the beans. About 30 seconds. Shake colander to remove the excess water, transfer to a clean kitchen towel and gently pat dry. Transfer to a rimmed baking sheet and season liberally with salt, pepper, chili powder, paprika and cumin. Drizzle with 2 tablespoons of olive oil, use a spatula to combine making sure they are evenly coated. Bake for 20-25 minutes until chickpeas are crispy and browned. Toss halfway through. Make a double batch and enjoy them on salads all week long!

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