What Is Team THF [Video]

Team THF has helped thousands of people in Utah lose weight and keep the weight off! They even can help you build muscle and turn your body into a metabolism machine! Watch this short new video to help you learn more about THF!


Team THF

We are a Nutrition/Fitness Consulting Business that help you reach your goals and show how to maintain those goals as well.  For a healthier more active lifestyle you desire.

New Team THF Workshop Filmed

For those of you who are curious about Team THF and how we work with corporations, we have filmed this short video of one of our corporate workshops! Please take some time to review the contents of it and feel free to request a free corporate workshop from Team THF below!



Team THF

We are a Nutrition/Fitness Consulting Business that help you reach your goals and show how to maintain those goals as well.  For a healthier more active lifestyle you desire.

Healthy Cooking Habits to Help Shed those Last Few Pounds

  1. Replace Butter with Olive Oil- You need to use all fats in moderation, but not all fats are created equal. Unsaturated fats like olive oils is far better for you than saturated fats like butter. Mix a few herbs and spices in with a drop of olive oil to dip your bread in rather than slathering a tablespoon of butter on your roll.

  2. Whole Grains- Whole grains are much healthier for you than refined grains. Grains like brown rice are loaded with vitamins and minerals that you might otherwise miss out on by eating refined grains.

  3. Keep Portions Appropriate- We tend to eat more than we need. The recommended serving of beef is the size of a deck of cards but rarely do we actually eat that size. Keeping serving sizes appropriate is a key in cutting back on calories and fats.

  4. Cook at Home- Not only will this save you a bunch of money, it will also help you improve your diet. Instead of eating out at fast food restaurants, take the time to prepare and cook a healthy meal with vegetables, fruits and whole grains and you will begin to notice results in your waistline and your wallet.

  5. Snack Healthy- Junk foods like potato chips are loaded with saturated fats and often times artificial preservatives which can hinder your weight loss goals. Replacing these common snack foods with healthier options like nuts

  6. Reduce Your Red Meat Intake- Red meat is delicious and loaded with vitamins and minerals that are essential to living a healthy lifestyle, but just like portion sizes, your red meat intake should be kept in moderation. When you do eat red meat, try to go for the liver since is packed with more nutrients than the other parts of the animal.

  7. Cut back on Sodium- Americans love their salt, and for good reason but our sodium intake has skyrocketed since we eat more salty processed foods. Sodium is essential for our body but in excess it can do much more harm than good.

  8. Don’t Skimp on the Fruits and Veggies- Two of the most important food groups often get tossed to the wayside in favor of processed junk foods. Replacing potato chips and other fatty side dishes with their fresh and healthy counterparts is one of the most crucial steps to losing those last few pounds.

While eating more healthy can help your body shed those last few pounds of your weight loss goal, alone it’s not enough. Contact Team THF by clicking here to learn more about our weight loss program and how you can accomplish your weight loss goals.


Team THF

We are a Nutrition/Fitness Consulting Business that help you reach your goals and show how to maintain those goals as well.  For a healthier more active lifestyle you desire.

Now Accepting HSA Payments


Here at Team THF, we have always tried to make our services as accessible to our customers as we possibly can. We have made it even easier by now accepting HSA payments for our services.

If you want to be more in shape and healthier, we are here to help. Our experienced fitness consultants take their job seriously and make sure that the needs of every client are met with care and personalization. Since we are now accepting HSA payments we can make it easier for you to reach your weight loss and fitness goals.

Our specialized weight loss program includes a personalized meal plan and workout regimen for each of our clients. Our fitness consultants will also help you learn the exercise instructions correctly by taking the time to demonstrating the correct way to execute the moves.

As of today’s session I’ve lost just over 51 lbs with Justin Tanner at THF. I’m almost at my goal!!! I love being healthy and strong. Strong is beautiful!

By now accepting HSA payments, our clients have the ability to work with our experienced team in a more affordable manner without the need for an out of pocket payment.


Team THF

We are a Nutrition/Fitness Consulting Business that help you reach your goals and show how to maintain those goals as well.  For a healthier more active lifestyle you desire.

7 exercises that will transform your body

Workout 1: Squats

The squat is an ultra-effective #exercise in toning your glutes, strengthening and burning mega calories. To increase your heart rate and increase your calorie expenditure, you can perform jump squats. And to add resistance and feel the burn, stay in a squat hold with weights in your hands. Squats are one of the most effective exercises to transform your #body.

Workout 2: Lounges

Lunges are a super effective #exercise in toning the muscles in your legs. What makes lunges give you such great results is that they isolate each leg individually, bringing you more results. To increase the intensity and add some cardio, try doing some jump lunges.

Workout 3: Speed Walking

As Jillian Michaels states, as much as she does not always love running, this is an #exercise that burns such a high amount of calories and brings you such great results, how can you not do this? Although I actually enjoy speed walking, because I always feel such a sense of accomplishment after I complete my jog!

Workout 4: Jumping Rope

Jumping rope burns the most calories per minute than any other #exercise. Jumping rope is great because this is inexpensive and easily portable workout that you can do anywhere. So get jumping for a great workout and a lot of fitness fun!

Workout 5: Cycling

Want to work your #legs and get a great sweat? Then get out for a cycling workout. Cycling is a great workout because you can push yourself at a high intensity. You can cycle solo or bring along a friend. Whatever you do, make sure you push yourself so that you can make the most of your workout.

Workout 6: Swimming

Swimming is a great workout that will bring you amazing results, especially if you are a good swimmer. Alternate with the different stroke styles so that you can work different muscle groups. A swimming workout can transform your #body and strengthen you core. So what are you waiting for? Head to the pool for a dip, already!

Workout 7: Pushups

Pushups make the list of exercises to transform your #body because they really work. There are so many different pushups you can do that work the different muscles in your arms and shoulders. By varying your pushup style you will also decrease the risk of becoming bored. I love how pushups not only work your upper body but also focus on the core. Challenge yourself to doing pushups several days a week so that you can sculpt your #arms and transform your body!

Hope you enjoyed this list of exercises that will transform your body and hopefully you will do these exercises so that you can see these results. Results are achieved through your hard work and discipline, and a passion for fitness always helps. What are your goals and how will you achieve these goals?

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Horchata Made Easy

It can be hard to find good horchata, but it's also easy to make it on your own. Try this for the week of Cinco de Mayo. 


1c. uncooked white long-grain rice

5c. water

1/2c. milk

½ T. vanilla extract

½ T. ground cinnamon

⅔c. white sugar



1. Pour the rice and water into the blender; blend until the rice just begins to break up (about 1 minute). Let rice and water stand at room temperature for a minimum of three hours, if you can leave it overnight that works even better.

2. Strain the rice water into a pitcher and discard the rice. Stir the milk, vanilla, cinnamon, and sugar into the rice water. Chill and stir before serving over rice. Original recipe makes 6 cups.

Find a healthier you and start by trying our FREE health evaluation: http://bit.ly/TeamTHFEval 

Killer Guacamole

Guacamole is something everyone likes with tortilla chips and salsa. This is the best recipe I've come across. 


4 ripe Haas avocados

1/2c. finely chopped tomatoes

1/2c. finely chopped white onions

2 cloves of garlic (finely chopped)

1 small jalapeno pepper, minced

¼-½ t. kosher salt

3T. of fresh lime juice

¼ c.  chopped cilantro

fresh ground pepper to taste



Scoop the flesh from the avocados and place into a bowl. Mash the avocados leaving some chunks. Add the tomatoes, onion, garlic, jalapeno pepper, ¼ t. of salt and lime juice. Once blended add cilantro additional salt and pepper to taste. Makes about 3 cups  Enjoy!

Help us help you by using the FREE evaluation: http://bit.ly/TeamTHFEval

Ancho-Glazed Salmon and Sweet Potato Fries

I love trying different salmon dishes and this one will definitely stay in the rotation. Bursting with flavor this is an incredible dish perfect for impressing dinner guests.



1 tablespoon sugar

1 teaspoon salt

1 teaspoon ground cumin

1 teaspoon ground ancho chili pepper or chili powder

2 medium sweet potatoes, scrubbed

Nonstick olive-oil cooking spray

4 skinless salmon fillets (5-6 ounces each)

1 tablespoon olive oil

2 tablespoons fresh cilantro sprigs


1. Preheat broiler. In a small bowl, combine sugar, salt, cumin, and chili powder. Cut sweet potatoes into 1/4-inch-thick slices and place on the greased rack of a broiler pan. Coat sweet potatoes with cooking spray and sprinkle with half the spice mixture. Broil 10 minutes, turning once halfway though.

2. Rinse and dry salmon; coat with remaining spice mixture. In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork.

3. Sprinkle sweet potatoes and salmon with cilantro before serving.

Nutrition facts per serving: 363 calories, 29g protein, 17g carbohydrate, 19g fat (4g saturated), 2g fiber

Makes: 4 servings

Start to finish: 20 minutes

How to Pick the Freshest Seafood

Buy fish that's caught locally. If you live in the Northeast, choose arctic char or striped bass; Midwesterners can look for yellow perch and lake trout; on the Pacific coast, go for wild halibut or cod.

A fillet should be almost odorless and have a firm texture -- pass if it's mushy. Also, check the ice underneath a piece of fish. Discoloration from dripping juices means the seafood has been sitting out a long time.

Can't buy fresh? Look for fillets frozen in individual packets. This locks in freshness and prevents freezer burn.

Grilled Curried Shrimp and Mango Couscous

You can have dinner ready in 20 min. with this easy way to prepare shrimp. Stay fit with great meal ideas like this and others.

Prep time: 10 minutes

Cook time: 10 minutes

Makes: 4 servings


1 cup whole wheat couscous

1 mango, peeled and diced

1 teaspoon finely diced jalapeno pepper

1 tablespoon plus 1 teaspoon freshly squeezed lime juice

1/4 cup chopped cilantro


Freshly ground black pepper

2 tablespoons red curry paste

2 teaspoons vegetable oil

1 tablespoon plus 1/2 teaspoon finely minced garlic

3/4 pound shrimp, cleaned and shelled, tails on

1 7-ounce container 2 percent Greek yogurt

1 teaspoon grated ginger

Lime wedges (optional)


1. Cook couscous according to package directions. Combine with mango, jalapeno pepper, 1 teaspoon of the lime juice, and half the cilantro. Season to taste with salt and black pepper.

2. In a large bowl, whisk together red curry paste, vegetable oil, 1 tablespoon of the garlic, and remaining lime juice. Add shrimp; toss to coat.

3. Mix together yogurt, ginger, and remaining cilantro and garlic in a small bowl. Season to taste with black pepper.

4. Heat a grill to medium high. Grill shrimp until just cooked through, about 2 minutes per side.

5. Arrange shrimp and couscous on a platter and serve with the yogurt sauce. Garnish with lime wedges if desired.


Get your FREE evaluation from Team THF here: http://bit.ly/TeamTHFEval

Paleo Curry Cauliflower

This may sound boring because it's cauliflower, but if you try this recipe the flavor is anything but boring. It really tastes like curry and cauliflower were meant to be together. 


One head of cauliflower

3 tablespoons coconut oil

1 tablespoon of curry powder

1 teaspoon of garlic powder
Salt and pepper, to taste


1. Wash and chop cauliflower.

2. Toss cauliflower with melted coconut oil, curry powder, garlic powder, salt, and pepper.

3. Bake in the oven at 350 for 40-45 minutes.

Link for the FREE evaluation: http://bit.ly/TeamTHFEval

Tuna Pita Wrap

Canned tuna is a good source of low-fat protein and provides many vitamins and minerals, including selenium, iron, magnesium, phosphorus, vitamin B-12 and niacin. Here it's served with chopped vegetables in pita bread for a quick lunch or light dinner.



  1. 1 1/2 cups shredded romaine lettuce
  2. 3/4 cup diced tomatoes
  3. 1/2 cup finely chopped green bell peppers
  4. 1/2 cup shredded carrots
  5. 1/2 cup finely chopped broccoli
  6. 1/4 cup finely chopped onion
  7. 2 cans (6 ounces each) low-salt white tuna packed in water, drained
  8. 1/2 cup low-fat ranch dressing
  9. 3 whole-wheat pita pockets, cut in half


In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly.

In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine.

Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.

Nutritional analysis per serving

Serving size : 1 pita half

  • Total carbohydrate 23 g
  • Dietary fiber 4 g
  • Sodium 357 mg
  • Saturated fat 1 g
  • Total fat 5 g
  • Cholesterol 20 mg
  • Protein 15 g
  • Monounsaturated fat 0.5 g
  • Calories 199

Get your FREE evaluation from Team THF here: http://bit.ly/TeamTHFEval

Greek Chicken Pasta

Great recipe for a savory pasta dish everyone will love. For extra flavor, toss in a few kalamata olives. Use whatever pasta you prefer. 


  • 1 (16 ounce) package linguine pasta

  • 1/2 cup chopped red onion

  • 1 tablespoon olive oil

  • 2 cloves garlic, crushed

  • 1 pound skinless, boneless chicken breast meat - cut into bite-size pieces

  • 1 (14 ounce) can marinated artichoke hearts, drained and chopped

  • 1 large tomato, chopped

  • 1/2 cup crumbled feta cheese

  • 3 tablespoons chopped fresh parsley

  • 2 tablespoons lemon juice

  • 2 teaspoons dried oregano

  • salt and pepper to taste

  • 2 lemons, wedged, for garnish


  • Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water until tender yet firm to the bit, 8 to 10 minutes; drain.
  • Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; saute until fragrant, about 2 minutes. Stir in the chicken and cook, stirring occasionally, until chicken is no longer pink in the center and the juices run clear, about 5 to 6 minutes.
  • Reduce heat to medium-low; add artichoke hearts, tomato, feta cheese, parsley, lemon juice, oregano, and cooked pasta. Cook and stir until heated through, about 2 to 3 minutes. Remove from heat, season with salt and pepper, and garnish with lemon wedges.

Find a healthier you and start by trying our FREE health evaluation: http://bit.ly/TeamTHFEval 

Smoked Salmon Spread

A delicious and easy spread that is sure to get many compliments. It can be a good idea to serve with somewhat bland crackers in order to taste the smoked salmon.


1 (8oz.) package cream cheese, softened

½ C. sour cream

¼ C. heavy cream

1 T. lemon pepper

1 t. dried dill weed

¼ C. chopped green onions

8 oz. flaked smoked salmon


1. Stir together the cream cheese, sour cream, heavy cream, lemon pepper, and dill in a bowl until smooth. Fold in the green onions and smoked salmon until evenly mixed. Refrigerate 1 hour before serving. Prep time 10 min.

Ready in 1 hour 10 min.


FREE evaluation by Team THF: http://bit.ly/TeamTHFEval 

Delicious Crepes

A simple yet delicious recipe for crepes that can be made in minutes. It uses ingredients that everyone has on hand.



  • 1 cup all-purpose flour

  • 2 eggs

  • 1/2 cup milk

  • 1/2 cup water

  • 1/4 teaspoon salt

  • 2 tablespoons butter, melted


  1. In a large mixing bowl, whisk together the flour and the eggs. Gradually add in the milk and water, stirring to combine. Add the salt and butter; beat until smooth.

  2. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each crepe. Tilt the pan with a circular motion so that the batter coats the surface evenly.

  3. Cook the crepe for about 2 minutes, until the bottom is light brown. Loosen with a spatula, turn and cook the other side. Serve hot and with pieces of fresh fruit, yogurt, peanut butter, nutella and other yummy things. Recipe yields 8 crepes.

Nutritional Information

Amount Per Serving  Calories: 216 | Total Fat: 9.2g | Cholesterol: 123mg


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Lemon Cookies

Fill the cookie jar with these irresistible lemon cookies for a delicious treat. They won’t last long and when your friends ask you can tell them that you found the recipe on our blog.

Prep time 10 mins.

Cook time 7-8 mins.

Makes 20 cookies


2 cups almond flour

1/4 cup coconut flour

1/2 cup desiccated coconut

1/4 teaspoon baking soda

1/2 cup coconut oil

1/3 cup honey

1/2 cup cashew butter

For the icing:

1/4 cup coconut oil

1/4 cup honey

zest of 1 lemon


  1. Preheat oven to 350 degrees F .

  2. Mix almond and coconut flours, coconut and baking soda together in a bowl.

  3. Melt coconut oil in the microwave (about 1 min)

  4. Warm cashew butter and honey in the microwave.

  5. Add warmed cashew butter, oil and honey to the dry ingredients and mix well.

  6. Scoop tablespoons of cookie dough onto baking paper on baking tray.

  7. Flatten into nice round shape. :)

  8. Cook for 7-8 mins until light golden brown.  Careful, they brown quickly!

  9. Take out of oven and cool on trays - they are fragile but will crisp up on cooling.

  10. For icing:  Melt the coconut oil slightly and mix with the honey.  You can either add the lemon zest to the icing or sprinkle it over the top of the iced cookies.

  11. Wait until cookies are cold before icing.  If icing is too stiff, warm slightly in microwave before spreading.

  12. Eat! :)

FREE evaluation by Team THF: http://bit.ly/TeamTHFEval 

Country Apple Cobbler

Looking for a quick dessert idea for when your friends come over? This recipe is a great one.  Warm cobbler right out of the oven is something that everybody loves; a true comfort food.


Country Apple Cobbler  

4 medium Granny Smith apples, peeled and cored

2 10-oz. cans refrigerated crescent roll dough

1 c. butter (1/2-3/4 c. would likely be enough)

1 ½ c. white sugar

1 tsp. ground cinnamon

1 12-oz. can Sprite or try Mt. Dew


Preheat the oven to 350°F. Grease a 9x13 inch baking dish. Cut each apple into 4 wedges and set aside. Separate the crescent roll dough into triangles. Roll each apple wedge in crescent roll dough starting at the smallest end. Pinch to seal and place in the baking dish.

Melt butter in a small saucepan and stir in the sugar and cinnamon. Pour over the apple dumplings. Pour soda over the dumplings.

Bake for 35–45 minutes in the oven, or until golden brown. Makes 16 servings.

You can let the butter melt at a low heat while you are preparing the dumplings. The sugar never really completely melted in the butter (which will truly be the case if you use less butter), so you can just poured it over each dumpling with its sugary sweetness.

FREE evaluation with Team THF today.  http://bit.ly/TeamTHFEval

FREE evaluation with Team THF today.  http://bit.ly/TeamTHFEval

Strawberry Quinoa Salad with Balsamic Vinaigrette

Fresh strawberries, avocados and fresh crumbled goat cheese this salad is packed with goodness. Add the tangy balsamic, and this flavor combination makes for a great healthy meal.



6 cups baby spinach

2 cup strawberries, halved

1 avocado, halved, seeded, peeled and diced

1/2 cup cooked quinoa

1/4 cup pecan halves

1/4 cup crumbled goat cheese

Balsamic Vinaigrette

1/4 cup olive oil

1/4 cup balsamic vinegar

2 cloves garlic, pressed

2 teaspoons or more, to taste



  1. To make vinaigrette, whisk together olive oil, balsamic vinegar, garlic and sugar in a small bowl; set aside.

  2. To assemble salad, place spinach in a large bowl; top with strawberries, avocado, quinoa, pecans and goat cheese. Pour dressing on top of salad and gently toss to combine.

  3. Serve immediately.

You can find a more healthy you by signing up for your FREE evaluation today.  http://bit.ly/TeamTHFEval

You can find a more healthy you by signing up for your FREE evaluation today.  http://bit.ly/TeamTHFEval

Spicy Asian Lettuce Wraps

It’s great to have a few quick and easy weeknight dinner recipes on hand and these lettuce wraps are full of flavor. This recipe is actually inspired by the menu item at P.F. Chang’s. One change was to omit the water chestnuts and use almonds instead, but as always do as you’d prefer.  



1 head of Boston Lettuce, about 8 large leaves from the head for wraps

2 tablespoons olive oil

1 lb. Ground Chicken

1 cup matchstick carrots

1 cup chopped shitake mushrooms

1/2 onion, chopped

1 clove garlic, chopped fine

1/4 cup sliced almonds

2 tablespoons brown sugar

1 tablespoon white vinegar

1 teaspoon sesame oil

2 tablespoons ketchup

1 teaspoon freshly grated ginger

3 tablespoons soy sauce

3 green onions, chopped, for garnish

additional sliced almonds for garnish


1. Preheat large skillet. Drizzle with olive oil. Add sesame oil. Add ground chicken. Add mushrooms and onions. Brown chicken. Add garlic and carrots. Then add almonds, brown sugar, vinegar, ketchup, grated ginger and soy sauce. Mix well and simmer until sauce has thickened.

2. To serve, spoon ground chicken mixture into lettuce leaves. Garnish with green onions and almonds.

FREE evaluation from Team THF today.  http://bit.ly/TeamTHFEval

FREE evaluation from Team THF today.  http://bit.ly/TeamTHFEval

Banana Bread

Warm-from-the-oven Banana Bread with a scoop of vanilla ice cream is another family favorite for dessert. Some people prefer to use pecans rather than walnuts, but it’s a personal preference and either way it’s great.

Banana Bread


3 ½ c. sifted flour

3 tsp. baking powder

1 tsp. salt

1 tsp. baking soda

2 c. mashed, ripe bananas

2 T lemon juice

¾ c. shortening

1 ½ c. sugar

3 eggs

¾ c. milk

½ c. chopped walnuts or pecans


Banana Bread


3 ½ c. sifted flour

3 tsp. baking powder

1 tsp. salt

1 tsp. baking soda

2 c. mashed, ripe bananas

2 T lemon juice

¾ c. shortening

1 ½ c. sugar

3 eggs

¾ c. milk

½ c. chopped walnuts or pecans



Sift together flour, baking powder, salt and baking soda. Combine bananas and lemon juice; mix well. Cream together shortening and sugar in a bowl with electric mixer at medium speed until fluffy. Add eggs and beat thoroughly until light and fluffy. Add dry ingredients alternately with milk; fold in bananas and nuts. Beat after each addition. Pour into 2 greased 8 ½ x 4 ½ x 2 ½ -inch loaf pans. Bake at 350 degrees or until toothpick comes out clean. Cool in pans for 10 min. Remove from pans and cool on racks. Wrap in plastic wrap or tin foil and let stand in a cool place overnight before slicing or freezing. Makes 2 loaves.  

Get started by signing up for your FREE evaluation with Team THF today.  http://bit.ly/TeamTHFEval