Local trainer hopes to inspire fitness outside of the gym

LYNCHBURG, Va. (WDBJ7) — A local fitness trainer is trying to take healthy habits out of the gym and onto your kitchen table.

Lindsay Tobias with Crosswhite Fitness works as a personal trainer by day and now hosts in-home meal prep lessons at night.

She says she recognized the importance of healthy eating in her own life and wanted to inspire others.
Teaching how to prep full course meals – like Sweet Potato Fries, Spaghetti Squash and Salmon. “I kept understanding that it really starts in the kitchen and I absolutely love cooking, it’s a skill that’s easy for me, it’s almost a stress reliever to come home and start chopping vegetables at night, so I wanted to take that and give it to as many people as I could,” she explained.

Her meal prep instruction is below:


Blackened Chicken

• Chicken breasts
• Salt, pepper, paprika, garlic powder, onion powder, wildcard! (Nutritional yeast, oregano, Italian seasoning, cumin, etc…)

1. Place breasts on a pan, drizzle with olive oil, season with salt, pepper, onion powder, garlic powder, and paprika
2. Bake for 15-20 min.

Optional: Heat 1 tbsp of oil in a pan over high heat, place cooked chicken in pan for 2 min on each side to create more texture to the chicken.

Sweet Garlic Salmon


• 2 pounds salmon,
• 2 Tablespoons olive oil
• ¼ cup coconut sugar
• ¼ cup coconut aminos
• 3 garlic cloves, minced
• juice of one lemon
• 1 teaspoon salt
• ½ teaspoon pepper


1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil. Lay the salmon on top and sprinkle with salt and pepper. Fold up the sides of the aluminum foil around the salmon.
2. In a small bowl whisk together the olive oil, coconut sugar, coconut aminos, garlic, lemon juice, salt, and pepper. Pour the glaze over the salmon. Top the salmon with aluminum foil and seal.
3. Bake for 15 minutes or until salmon is cooked throughout. Take the foil off of the top and baste the salmon with the sauce in the foil. Broil for 3-5 minutes or until brown and caramelized. Garnish with lemon slices and chopped parsley if desired.

Herbed Turkey Meatballs

• 3 sun dried tomatoes
• a handful of fresh parsley and/or oregano
• a handful of fresh basil
• 1/2 small white onion
• 2-3 cloves garlic (or 1-2 tbsp minced garlic)
• 1 lb lean ground turkey (93/7)


1. Preheat oven to 425 degrees.
2. In a food processor, pulse all ingredients but the ground turkey.
3. In a mixing bowl, mix ground turkey with the processed mixture, mashing with your hands. Form into 12 balls.
4. (OPTIONAL): Heat olive oil in a cast iron skillet over medium/high heat. Place meatballs on skillet and sear both sides for about 3 minutes each.
5. Transfer cast iron into oven and bake for 15-20 minutes or until completely cooked throughout.



• 5 avocadoes
• 2-3 tbsp nutritional yeast
• pink salt and pepper to taste
• ½ container pre made pico de gallo (to keep it easy)
• garlic and onion powder to taste
• cilantro, chopped
• juice of 1 lime

Optional: jalapenos, extra red onion

1. Slice each avocado in half, remove the seed, and cut into cubes. Scoop out with a spoon into a large bowl
2. Mash avocadoes with a fork or mix in a kitchenaid.
3. Add in the rest of the ingredients, and serve! I like it chilled so I put it in the fridge for a little while.

Greek Chickpea Salad

Recipe from https://www.ambitiouskitchen.com/the-easiest-chopped-chickpea-greek-salad/

For the salad:
• 1 (15 oz) can of chickpeas, rinsed and drained
• 1 red, yellow, and green bell pepper, chopped
• 1/2 small red onion, chopped
• 15 grape tomatoes, halved (about 1 cup)
• 1/3 cup pitted kalamata olives
• 1 medium cucumber, sliced and quartered
• 4 oz feta cheese, crumbled or cut into 1/2 inch cubes

For the dressing:
• 1 tablespon olive oil
• 2 tablespoons freshly squeezed lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• freshly ground salt and pepper, to taste


1. Place all salad ingredients into a large bowl and toss to combine.
2. In a small bowl, whisk together olive oil, lemon juice, garlic and oregano. Pour onto salad and toss again to well combine. Taste and add salt and pepper as you’d like.
3. Place in refrigerator for 1 hour to marinate, or serve immediately.

Garlic Roasted Broccoli

• 2 crowns broccoli (NOT FROZEN)
• Olive, Coconut, or Avocado oil
• Nutritional yeast
• Pink salt and pepper to taste
• Garlic powder and smoked paprika

1. Preheat oven to 425 degrees.
2. Cut broccoli into florets and place in sheetpan.
3. Drizzle with oil, season with salt, pepper, a generous amount of nutritional yeast, and smoked paprika or cumin.
4. Bake for 20 min or until the florets start to brown SLIGHTLY.

Maple Roasted Carrots

• ½ of 1 lb bag of fresh full length carrots
• 3-4 tbsp of maple syrup or more
• Olive, Coconut, or Avocado oil
• Sea salt

1. Preheat oven to 425 degrees.
2. Cut each carrot lengthwise, and in half horizontally. Make sure they are about the same thickness for even cooking. (You may have to quarter them towards the thicker tops of the carrots)
3. Place carrots in a pan, drizzle with oil and maple syrup. The carrots should be sticky. Sprinkle with sea salt.
4. Bake in oven for 20-25 minutes, then broil for 5 minutes.

Spaghetti Squash

• Spaghetti Squash
• Olive, Coconut, or Avocado oil
• Pink salt and pepper to taste
• Garlic powder/ Italian seasoning

1. Preheat oven to 425
2. Cut spaghetti squash in half lengthwise. (If it is too hard, pierce with a fork and microwave for 6 minutes before cutting in half)
3. Scoop out the insides and the seeds with a spoon, lay on pan face up.
4. Drizzle with oil and seasonings, and place squash face down on the sheet pan
5. Bake for 35-40 minutes.
6. Cool for at least ten minutes. The longer the better, sometimes I will even place them in the fridge! Then with a fork, shred the insides to make “spaghetti noodles” and enjoy!

Rosemary and Thyme Sweet Potato Fries

• 2 sweet potatoes
• Rosemary and Thyme Seasoning (Dried)
• Olive, Coconut, or Avocado oil
• Pink salt and pepper to taste
• Garlic powder/ paprika

1. Preheat oven to 425 degrees.
2. Cut each sweet potato in half lengthwise in thirds. Cut each section lengthwise 3 or 4 times to make even, fry shaped slices. You can keep them long or cut them in half horizontally.
3. Place the fries in a pan and drizzle with oil, and all seasonings, (go heavier on the rosemary and thyme!)
4. Bake for 30 min, check to make sure they are done, then broil for 3-4 min to create more texture.

Instructions: Prepare according to the instructions on the bag, but use organic bone broth instead of water.

Chimichurri Sauce

• ½ avocado
• ¼ cup olive oil
• 1 handful flat leaf parsley
• 1 handful cilantro
• juice of 1 lime
• 2 tbsp maple syrup
• 2-3 tbsp minced garlic
• pink salt, pepper to taste
Optional: water to thin

1. place all ingredients in a food processor and blend!

Coconut Milk Alfredo Sauce

• 1 can full fat organic coconut milk
• 3 tbsp parmesan cheese or ¼ cup nutritional yeast
• 2 tbsp garlic minced
• 2 tbsp pesto
• Pink salt and pepper to taste

1. Place all ingredients in a food processor and blend!


Date balls

• 1 cup pitted dates
• 1 scoop protein powder
• 1 tbsp PB or almond butter
• 1 cup of roasted/salted cashews
• ½ banana
• 1-2 tbsp cacao powder
1. Pile in all the ingredients into your food processor
2. Blend for about 2-3 minutes until it is really doughy and basically all turns into a big ball of dough
3. Roll into balls (I used a tablespoon) and place into tupperware of choice
4. Leave in fridge or freezer for about 2-3 weeks

Toppings: chia seeds, cacao nibs, sea salt, coconut sugar, shredded coconut