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Tilapia Risotto Stuffed Acorn

Hi! Everybody has their favorite Holiday recipes, and most of the time they come with a lot of guilt! Well guess what?! Your favorite Holiday bites don’t have to be naughty, and they don’t have to be prude little goodie two shoes either. We are all about composing a plate with the proper ratio between […]

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adj. beautiful (be•you•to•be•full)

Social media was a great idea for connecting people. However, somewhere along the way, it’s become a thorn in our flesh. Suddenly, living a life of envy is far too easy, and without accountability. Somehow these tiny apps have the power to make us question our identity, worth, and beauty. We rely on numbers to […]

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Our Key to Diet Free Living

Hi There! We are all familiar with the “Diet Wagon”. You hop on with fervency and hope, you go strong until Life throws something you weren’t expecting your way, and then, “Wham!” Off the wagon you go. Well, we here at Roic + Bru hate that ride! We are on a different journey, a diet-free […]

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Lemon Lavendar Cakie

Ingredients: 2 T coconut flour 1 T almond meal 1 Serving protein powder (I used lemon lavender vital proteins powder! I prefer collagen protein for best cake like texture) 3/8 tsp guar gum (binding agent) 1/4 tsp psyllium husk powder (helps keep moist) 1 T coconut sugar, or to taste (alternative: 1 T erythritol, swerve […]

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R I S E + S H I N E | Why I eat what I do, when I do.

Hola! I realize that some, ok maybe MOST, people don’t care about the science behind how our bodies process and utilize food. I realize that if you follow Roic + Bru at all that my food and workout jargon might be confusing, overwhelming, or lacking in “why you should give a rip”. So here is […]

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Spinach Chocolate Chip Cookie | Silver Plate

Hear me out… This cookie is so yummy it’s stupid. I mean you should bake them for your kids; they will never know there is spinach in them…and a lot of it. We bake a ton of protein cookies around here. We tweak them based on what our body needs, and what tastes good of […]

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Why So Many Veggies?

Good Day! I want to talk briefly on the question I get a lot, “Do the veggies really matter as much as your method suggests?” Yes! You already know veggies are good for you. You know they have lots of nutrients. You know they are the typical “health” food. Has that knowledge kept you motivated […]

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Cauliflower Pizza | Silver Plate

Here’s another delicious recipe for your enjoyment. This is a Silver Plate, meaning, well to do in the fat macro. Focus on healthy fats for silver plates, but a little cheese never hurt anyone! And I love using non-cow’s milk cheeses for my family’s milk sensitivities. Did you know Manchego, and Goat cheeses are safe […]

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Bronze Plate | Litçaí Bowl

This delicious açaí bowl is only slightly sweet, protein loaded, fiber rich, perfectly “carbed” and oh so hydrating! I ate this for breakfast a couple hours before a run, and my body was energized and fueled. Our Method is all about eating what you want according to your activity level to keep your metabolism healthy, […]

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Butter Coffee Recipe

Hi! As part of our 7 Day Detox which helps recover your metabolism, we incorporate three days of Deep Silver Plates, meaning 3 days of healthy detoxifying fats to help cleanse you’re body and burn up any extra glucose. If you have our Roic + Bru Method eBook, previously called “The BruKit”, you have our […]

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Morning Envy Breakfast Cookie

Craving a hearty, oaty breakfast pastry? This is the cookie for you! Dry Ingredients: 2 Tbsp coconut flour 1 Tbsp almond meal flour 2 scoops Bulletproof collagen protein 3/8 tsp guar gum 1/4 tsp psyllium husk powder 1/8 tsp nonfat dry milk powder 1/8 tsp baking soda 1/8 tsp salt 2 Tbsp Lilly’s dark chocolate […]

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Detox Week Deep Silver Cookie

Here is a delicious treat to enjoy during the first three days of your detox week! Makes 1 serving Dry Ingredients: 2 Tbsp coconut flour 1 Tbsp almond meal flour 2 scoops Bulletproof collagen protein 3/8 tsp guar gum 1/4 tsp psyllium husk powder 1/8 tsp nonfat dry milk powder 1/8 tsp baking soda 1/8 […]

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Winter Forest In A Bowl

Ahhhh, I just love the Fall and Winter seasons. The crisp air, the cozy smells, the chunky sweaters…it’s just a happy time of year for me.   As we step into the full swing of the Holiday Season, we wanted to provide some easy recipes that are all BrūKit approved and Smart Burn strong!  A […]

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Quick + Dirty Pumpkin Waffles

We don’t all have time to create these beautiful three star restaurant meals every time we need to eat. Am I right? Ha!  Majority of us don’t have time for this and barely have time for meal prepping.  My desire behind living the Roic + Bru Lifestyle is to teach you how to get results […]

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Fig + Brie Breakfast Frittata

Hey! You will soon learn that our nutrition plan is not even close to dieting. We use all foods to aid our bodies in proper metabolic activity. You will notice in our recipe below that we don’t specify portions except for the eggs.  The reason behind this is to help you avoid a “diet mentality”. […]

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What is an Optimum Metabolism Plate and How do I build one?

 Did you know how you build your plate actually affects your metabolism? Weight loss and maintenance are a couple of the biggest issues in our culture today.  What if the hardship isn’t about how much will power you have, or whether you’re eating the most superfoods, eating the most lean, or getting the most exercise? […]

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Upper Body HIIT

Repeat the above cardio between each movement below. Set your timers for 10/40.  You will start with 40 seconds of cardio, 10 seconds of rest, then 40 seconds of a movement, followed by 10 seconds of rest.  Continue that pattern throughout all the moves below.  Go hard, and keep good form! EQUIPMENT NEEDED: Mat Dumbbells Two […]

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ABS 730

Ooo!  You are going to feel the burn on this one!  You’ll be thanking me the next few days for your sore Abs! HERE IS HOW IT’LL WORK: You will set your timers to 7 min/30 seconds.  There are two circuits, each with 4 movements.  You will repeat all four movements in each circuit as […]

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BURNOUTS

UPPER BODY EQUIPMENT NEEDED: Free weights Mat BEGINNERS:  3-5 LBS INTERMEDIATE:  8-10 LBS ADVANCED:  12+ LBS Burnout BICEP CURL:  20 reps TRICEP KICKBACK:  20 reps LATERAL RAISE:  20 reps BEGINNERS:  Bend you elbows to make it a bit easier. SHOULDER PRESS:  20 reps CHEST PUMP:  20 reps TRICEP FLICK:  20 reps Woo!  You’re Done! Cool […]

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BOOTY HIIT

Set your timers to 50/10!  That’s right, 5o seconds today! CARDIO Perform a round of cardio between each movement. BEGINNERS:  Run in place INTERMEDIATE/ADVANCED:  Skis (see below for visual) INSTRUCTIONS:  Keep your back as straight as possible, and don’t let your knee go past your toe by sitting your booty back as far as you […]

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UPPER BODY 730 + BURNOUT

Ready to burn?  We are!  Let’s do this, Girlfriend! HERE’S HOW IT WORKS: You will set your timers to 7 min/30 seconds.  There are two circuits, each with 4 movements.  You will repeat all four movements in each circuit as many times as you can within the 7 minutes.  Once your timer goes off you have […]

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FULL BODY 730

FULL BODY 7/30 Hey you!  I hope you’re ready to conquer this day!  Let’s start by conquering your workout!  You are about to get your blood pumping with this new full body workout! HERE IS HOW IT’LL WORK: You will set your timers to 7 min/30 seconds.  There are two circuits, each with 4 movements. […]

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UPPER BODY HIIT 2

UPPER BODY HIIT Hey Girl!  I hope you have been enjoying these workouts!  Below is a fat-burning monster of 30 minutes! Here’s how today’s workout will work: Set your timers for 7 min./30 seconds.  That is 7 minutes of work for Circuit 1, a 30 second rest, then 7 minutes of work for Circuit 2 and another […]

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ABS HIIT

Find several of our Hiit Abs workouts below! ABS HIIT #1 Set your timers for 40/10. There are 18 rounds of movements listed.  You will complete 40 seconds of a movement, 10 seconds rest, then 40 seconds of the selected cardio for your fitness level, followed again by 10 seconds of rest.  That is one […]

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CHEST

CHEST Here’s how today’s workout will work: Set your timers for 7/7/30.  That is 7 minutes of work for Circuit 1, 7 minutes of work for Circuit 2 with a 30 second rest before you start all over again at Circuit 1.  You will go through each circuit a total of two times.  There are 4 […]

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LISS + BOOTY

LISS + BOOTY Hey Girl!  Enjoy a nice long low intensity walk, run, or cycle for 30:00. When you get back, go through the following booty workout. Equipment Needed: Just your BOOTY and your mat! INTERMEDIATE/ADVANCED:  add a 5 lb weight behind your knee. BOOTY BURNOUT Stay on one leg for the entire bent leg series; a […]

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BRU FLOW: BACK, BICEPS + ABS

BRU FLOW:  BACK, BICEPS + ABS You ready to get your Flow on?!  Treat these flows as HIIT, by keeping the intensity up, form controlled, and movements graceful (meaning, get the full extension of each movement, don’t rush through all chaotic-like). Here’s how it will work: There are three Flows:  Back, Biceps + Abs. Each […]

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RECOVERY

Activity Today is the day to let your body rest and recover.  Now that DOES NOT mean you sit on the couch for a Drop Dead Diva Marathon, it just means you don’t do any sort of high intensity workout.  Get out and go for a walk with girlfriends, take your kids to the park, […]

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RECOVERY LISS

LISS Go for a long recovery walk, hike, run, or cycle.  This is a good day to spend some extra time stretching, foam rolling, or doing something like yoga to rehabilitate your muscles, in addition to LISS! Set your timer for 40:00, and get outside to enjoy yourself! Cool Down: Walk it out for 5 […]

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BOOTY BUILDER

BOOTY BUILDER Get ready to work that booty again!  We are going to hit every single angle of those cheeks! Today is all about exhausting the tush through high reps!  Find your reps under each movement.  You are going to want to go fast, because it is going to burn, but I URGE YOU–fight the […]