It’s that time of year. The cool air seeps into our lives and next thing you know we’re packing up our shorts and tank tops and pulling out our cozy sweaters.

This time of year gives some people anxiety because of back-to-schol shopping and it gives others anxiety because their jeans feel a little tighter than they remember.  For me, fall is my favorite time of year. I find renewed spirit and motivation and typically find myself working on  a new project.

This fall Lauren and I want to share those positive, new season vibes with you. How? Well, we created a cookbook full of suer #basic recipes. The book will not only teach you that yes, you can have pasta and lose fat, and yes, peanut butter and jellies count as meals, but also we go over HOW to track what your eating and how to make the various items “high” or “low” calorie. In each recipe item, we give you tracking tips. Throughout the CROF Cookbook we share links for helpful articles about flexible dieting, the #daretoeat program and the importance of protein in the diet.

The cool part about the CROF cookbook is that it comes with a grocery shopping list, and teaches you how to use every item on the list, nothing goes to waste. If your goal is to save money this fall, this book is for you!

To give you a little taste of the cookbook, here are our “editor’s” picks! We chose these because the “cooking” required for both items? Chill in the refrigerator!


Pumpkin Pie Dip

Look at the book page itself

  • one can of Pure Pumpkin
  • one pack of suer-free cheesecake instant pudding mix
  • 8 oz fat free Cool Whip
  • 1 tsp pumpkin pie spice
  • Graham crackers (8 crackers/serving)
  • HIGH DAY: 1 scoop of UNICO Gooey Frosted Cinnamon Roll protein powder

Directions: Mix all ingredients together, until fluffy. Chill in the refrigerator.

Shrimp-Mango Ceviche

  • 1 pound of shrimp
  • 2 tbsp chili oil
  • red paper chili flakes of 1 tsp of your favorite chili (chopped)
  • 3 mangos
  • 3 tbsp of your favorite salsa
  • 1/2 red onion chopped
  • juice of 4 limes or pre-made lime juice (1/2 cup)
  • cilantro
  • 1 avocado chopped into cubes
  • HIGH DAY: serve with 8 plantain chips

Directions: throw all ingredients into a bowl. Stir ingredients together and let chill in refrigerator for at least 2 hours before serving.

Our CROF Basic Guide to Back-to-School Eating will give you the macro ratios and tips for how to make it higher or lower calorie, and shares “pro-tips” along the way!

Snag your copy here today, or buy the CROF Ebook Discount Bundle, and you’ll get a book of coupons to use on CROF services– from group programs to strength training or #daretoeat program discounts!

Let us know if you have any questions!!!




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