Protein Energy Bites!

protein snacks Mar 17, 2018
Total Time: 10 min                Yields 20-24 balls (depending on size)


  • 1 1/2 cups rolled oats
  • 1/2 cup vanilla whey protein powder (about 2 scoops)
  • 1 tsp cinnamon
  • 2 tbsp chia seeds
  • 1/2 cup "Justin's" almond butter (or any nut butter) 
  • 3 tbsp natural honey
  • 1 tsp vanilla extract
  • Optional adds: 1/3 cup raisins, chocolate chips


  1. Mix all dry ingredients to a large bowl.
  2. Add in peanut butter, honey, and vanilla extract. Stir to combine.
  3. Add in any extra ingredients (chocolate chips, raisins, etc.). Mixture should be slightly sticky but still crumbly.
  4. Slowly add in water 1 tablespoon at a time and use hands (get in there!) to combine until dough comes together in a sticky ball that holds together. If mixture is too dry, add in more nut butter.
  5. Roll into balls using hands.
  6. Place in a container to set in the fridge for at least 30 minutes.
    *Store in fridge until ready to eat.
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Coffee Vs. Matcha

nutrition snacks Mar 13, 2018

Hey fitness fans!  Is it just me, or does 3pm always feel like nap time?  Unfortunately, most of us don’t have the luxury of taking a nap in the middle of the day.  This means we need to find another way to cope with the urge to catch some zzzz’s.  For many of us, caffeine is the answer to our sleepiness. But which source of caffeine should you reach or matcha?  Is drinking these beverages considered healthy?

Here’s the good news: coffee AND matcha are good for you!  That is, if you don’t overdo it on the added cream/sugar/sweeteners.

Before we begin this debate, let's go over one thing:

What even is matcha?

Matcha is made from ground green tea leaves.  It is different from green tea made from a bag because you consume the whole leaf.  This means that you reap the benefits of the additional antioxidants and minerals that you would otherwise miss.  In fact, one cup of matcha can have as...

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Uncategorized Mar 12, 2018

Today is Day 1! If you are starting with me today, congrats on taking the first step in the right direction. Before we get started, there are 3 things that I want you to do today...

#1 Weigh Yourself

#2 Take "Before" Pictures (Front, Side, Back)

#3 Commit! Rome wasn't built in a day and neither will your amazing new body!


Day 1 can be hard because your new routine may be extremely different than your normal. We want to help you create a NEW normal. 


1. Stop eating crap food. Sounds simple enough!

2. Start drinking water, and lots of it. Drink half your body weight in ounces. This is generally somewhere in between 50-100 ounces for women and 80-140 ounces for men.

3. Eat 4-6 servings of vegetables each day. Take a look at your day and see where you can add veggies into your diet. I like to add carrots and bell peppers as snacks throughout the day. I also add spinach in my smoothies and include a vegetable...

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We Are Live!

Uncategorized Mar 07, 2018

Zorn Fitness has officially launched today!

Let us tell you what the Zorn brothers are all about. We are former college athletes who have had our own struggles with weight. To be honest, we both love to eat. 

Sebastian: I grew up in the kitchen and couldn't resist sneaking extra helpings after dinner. As I shopped for "husky" pants as a kid, I couldn't help but notice that these pants were for the large, not for husky dog enthusiasts. As I began to play sports in high school, I realized that I could use my love for food and a knack for science to my advantage. I read everything I could on the subject and dialed in my nutrition in order to get into optimal playing shape. I kept studying nutrition science and eventually received my Masters in Science degree and passed the exam to become a registered dietitian. I've made it my passion to guide others along that same path that lead me to a healthy lifestyle. 

Favorite food: Chicken Tikka Masala...

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Egg Muffins

breakfast recipes Jan 12, 2018

Prep Time: 10 minutes     Cook Time: 25 minutes


Here's another time-saver recipe.  Make these during the weekend and you'll be good to go for breakfast all week long!  You can eat these alone or add to a whole wheat English Muffin for a quick and healthy breakfast sandwich.


  • 12 eggs

  • ½ cup chopped spinach

  • ½ cup chopped onion

  • ½ cup chopped bell pepper (any color)

  • ½ cup shredded cheddar cheese

  • Salt and pepper


  1. Preheat the oven to 350 degrees F.  
  2. In a large bowl, beat together the eggs with the other ingredients.
  3. Spray a muffin tin with cooking spray.  
  4. Spoon cup of the mixture into each of the 12 spots in the muffin tin.
  5. Bake for 20-25 minutes or until a knife inserted into the center comes out clean.

These muffins can be refrigerated for up to 7 days or frozen for up to 6 months.


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Overnight Oats

breakfast recipes Jan 12, 2018

Prep Time: 5 minutes     "Cook" Time: Overnight


Need a quick and filling breakfast?  Overnight oats are your answer!  Let your fridge do all the work and in the morning, you can enjoy a grab and go breakfast that will get you on the right path for the rest of the day.


  • 1/2 cup dry oats

  • 3/4 cup milk of your choice (soy, almond, skim)

  • 1 tbsp honey

  • 1 tbsp chia seeds

  • Toppings of your choice: chocolate chips, raisins, cinnamon, fruit, creative!


  1. Mix the oats, milk, honey, chia seeds, and your choice of toppings in a mason jar or Tupperware.  
  2. Cover and let sit overnight.  
  3. Enjoy in the morning cold or warmed up.
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The Power of Breakfast

breakfast nutrition Jan 12, 2018

Hey, ZF fans! Welcome to our first of many nutrition blog posts.  Let’s start off by talking about the most important meal of the day: breakfast. Your morning meal is important because it jump starts your metabolism, meaning your body starts burning calories for energy. Eating breakfast also provides the body with the fuel you need to go about your day.  A healthy breakfast should contain a whole grain carb (such as whole wheat toast), protein (like eggs or yogurt), and veggies.  Do you have trouble finding ways to eat veggies at breakfast?  Try making an egg scramble with some chopped bell peppers.  Do you prefer to start your day on the sweeter side?  Throw some spinach into your smoothie.  It may turn your drink green, but we promise you won’t be able to taste it when it’s mixed with naturally sweet fruit.

Too many people skip breakfast.  Think this will lead to weight loss?  Think again.  Skipping breakfast...

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Veggies at Every Meal

breakfast lunch recipes Jan 12, 2018

Does the thought of choking down brussel sprouts with your morning coffee make you more than uncomfortable? We have good news for you: eating veggies at every meal can be delicious! But before diving into the “how”, let’s talk about the “why”.
You’ve heard it your entire life…”eat your vegetables!” While we may not all want to look like Popeye (fueled by spinach!), there are plenty of other reasons to eat those delicious veggies.

Vegetables are low in calories and contain stomach-filling fiber and even protein.
Veggies are full of all types of vitamins and minerals to keep us healthy year round.
Most vegetables contain compounds called phytochemicals, which protect cells from damage that may lead to cancer.

Okay, so veggies are good for you (this isn’t news to most). But how can you make veggies a part of every meal you eat, not just dinner? Here are some tips for those tricky meals:

-Smoothies are a great way to...

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