• Fat Loss,  Flexible Dieting,  IIFYM,  IIFYM Recipes,  Macros

    protein waffle

    Protein waffle:

    Protein waffle, my absolute favorite!

    The protein waffle recipe is very similar to my 1 carb waffle!! It’s basically the same EXCEPT with oat and peanut butter deliciousness on top!! This protein waffle is one of my “go to” post workout meals, especially after a good cardio session!

    It’s very macro friendly with only 370 calories, it’s filling, provides the perfect fuel to help your body recover, and is loaded with nutrients!

    I sometimes like to add 1-2 ounces of blueberries on top of the finished product, depending on how i’m feeling, but you can mix it up with anything! Nut butter, fruit, sugar free syrup (also a life savor), nothing at all, or different kinds of oats!

    Why: protein waffle

    This protein waffle is simple, fast, easy—even if you’re in a hurry—and so so so delicious, you’ll be looking forward to eating it every single morning! Careful though, you’ll get hooked.

    The protein I use is Pescience (always) and then the oats I used are these wonderful heaven-sent prepackaged amazingness! They are called ‘oatfit’ or ‘better than oats.’ You can find them at almost any grocery store, for my local Utah peeps, I usually buy them at Smith’s for a pretty decent price!

     

    Print Recipe
    Protein waffle
    The protein waffle is absolutely amazing and macro friendly!
    Prep Time 2 minutes
    Cook Time 2 minutes
    Passive Time 4 minutes
    Servings
    person
    Ingredients
    Prep Time 2 minutes
    Cook Time 2 minutes
    Passive Time 4 minutes
    Servings
    person
    Ingredients
    Instructions
    1. Measure out 1 scoop of protein and place it in a bowl with one egg
    2. Mix them together and add water until desired consistency
    3. Heat up a waffle iron, spray with non-stick spray, and pour in your batter!
    4. In a separate bowl, add your packet of oatfit oats, put in desired water, and place in microwave for 2-3 min
    5. pour cooked oats on top of your waffles, measure out peanut butter for on top and EAT!
    Recipe Notes

    This Protein waffle can make either 2 small waffles or one big one, I always opt for the big one but its all up to you! Enjoy!

    Macros: 32.5 P, 26 C, 14.5 F

    Share this Recipe
  • Blog Post,  fitness,  Fitspiration

    Best way to build your booty

    Looking for the best way to build your booty this fall?

    Butts are in. They’re always in, always have been, and probably always will, but what about those of us who just don’t have a nice butt? THE SOLUTION IS HERE.

    Now, there isn’t a magical workout that will just transform your booty to what you want, BUT there are ways that you can improve and transform it all your own!! Want to know how??

    5 Tips for transforming your butt: The best way to build your booty!

    1. Cut the cardio. There are tons of “cardio junkies” out there. Cardio isn’t bad, but too much of it is, and you can’t expect to build a butt if your constantly cardio hopping with the hopes to burn off the breakfast you ate just before… (NOT GOOD) The best way to build your booty is definitely found when you eat!
    2. Weight lifting!! Weight lifting is actually one of the BEST things you can do to build your booty! I love it. It burns more calories than cardio does (gasp!) and its what will help you build the muscle and make your butt bigger. You need to be consistent and increase weight as you improve
    3. EAT!! I can’t stress this enough!! Theres so many out there that don’t eat enough! I promise eating the RIGHT amount for YOUR body will actually make you loose weight, even if its more than you are used to eating!! IIFYM saved me.
    4. Supplements. They aren’t necessary, but they can definitely help. My go to are: Protein and amino acids. Super simple and great! Protein powder helps me get in the needed protein for my body, since I just can’t get all my protein needs with food alone, and amino acids help your body maintain lean muscle!
    5. Make one of your days in the gym completely dedicated to your lower body, specifically, your butt. Maybe have a leg day and a butt day during the week, but definitely have leg day at least 2 times! I will make a separate post about various butt workouts you can try! Let me know how it goes!

    Who doesn’t want the best booty out there? 🙂

  • Blog Post,  fitness,  Fitspiration

    Top ways to avoid losing energy during your lift

    We all have those days where we just aren’t feelin’ it. We don’t want to get out of bed—or move for that matter—we don’t want to get dressed, get things done, and we especially don’t even want to THINK about having to go to the gym and have a GOOD workout. Those days happen, they’re normal, you’re normal, so don’t worry. What I have for you today are tips, when you’re having one of “those days,” to have a GREAT workout and all the energy possible to conquer the gym.

    Sleep

    Make sure you get enough sleep the night before and you aren’t trying to force your body to run on zero rest.

    Eat

    Eat a small meal to fuel your body pre workout (see my protein cereal recipe! Perfect pre-workout fuel to help you feel energized)! Try to keep it to carbs and proteins with minimal fat.

    Supplements

    Try taking a pre-workout supplement 10-15 minutes before you go! My favorite is Pescience Prolific, its a life savor for those 5:30 a.m. workouts!! For those of you that prefer to not take a caffeine induced supplement, Pescience also makes two non-caffeinated energy powders that can still help fuel your workout, but without all the caffeine! One is called “High Volume” which is supposed to improve your pump in the gym (I’ve tried it a love it) the second is called “Alphamine,” which is an energy powder!

    Warm-up

    When you get to the gym, warm-up your body first. Whether thats taking a steady walk on the treadmill, stair climbers—my personal favorite— sleds, running, or even just adding a few lighter sets to your lifting! That will “wake up” your body and help you prepare for the workout you’re about to conquer.

    Music

    Blast some pump-up music in the car on your way to the gym! You can even just listen to some of your favorite tunes before you leave the house and all throughout your workout to keep you feeling motivated and empowered.

    Reflect

    Remind yourself of your goals and the “why” behind working out. Why do you want to go to the gym? Why did you start going in the first place? How does it make you feel? What are your long-term goals? All these questions (and more) can help remind you why taking care of your body is so important for YOU and why you want to feel good!

  • Fat Loss,  fitness,  Fitspiration,  Flexible Dieting,  IIFYM,  IIFYM Recipes,  Macros

    Protein Cereal

    The best pre-workout meal or just a snack to give you energy and satisfy you!

    Print Recipe
    Protein Cereal
    Prep Time 1 minte
    Cook Time 1 minute
    Passive Time 2 minutes
    Servings
    Person
    Ingredients
    Prep Time 1 minte
    Cook Time 1 minute
    Passive Time 2 minutes
    Servings
    Person
    Ingredients
    Instructions
    1. Combine milk and protein powder in a bowl and whisk together
    2. add your cereal
    3. slice up you banana on top
    4. spoon out peanut butter and enjoy!
    Recipe Notes

    I love adding the PB to my cereal! I keep it on the spoon and usually eat it separate, its not necessary to make this pre-workout meal amazing though!

    Share this Recipe
  • Flexible Dieting,  IIFYM,  IIFYM Recipes

    Easy pumpkin squash soup

    The perfect warm, fall favorite during those cold and rainy days:)

    Print Recipe
    Easy pumpkin squash soup
    Course Main Dish
    Prep Time 30 minutes
    Cook Time 1.5 hours
    Passive Time 2 hours
    Servings
    people
    Ingredients
    Course Main Dish
    Prep Time 30 minutes
    Cook Time 1.5 hours
    Passive Time 2 hours
    Servings
    people
    Ingredients
    Instructions
    1. pre-heat your oven to 375 degrees
    2. prepare a pan and cut your butternut squash in half
    3. stick your squash in the oven for about 45 min- an hour
    4. prep a separate skillet and start sautéing your onions until they are golden brown
    5. put that to the side
    6. scoop out the squash into a good blender and blend until smooth
    7. add the pumpkin and cooked sweet potato in it, blend until smooth
    8. in the sauce pan, add the puree with the onions and cook/season until desired temp. and flavor!
    Share this Recipe
  • Blog Post

    How to Use IIFYM for Weight Loss

    Many people have heard of the IIFYM diet recently. It’s a big deal! It is a way to comfortably diet while still enjoying your life and not cutting out social events, time with friends, going out to eat, indulging in your cravings, or feeling guilty about eating something you “shouldn’t.” This diet isn’t for everyone, of course, it may not be right for you or you may feel better about following a structured, more strict approach to dieting, but for many, this is a lifesaver.

    Now, How do I use this diet to lose weight even while eating some stuff I couldn’t with other diets? 

    Flexible dieting doesn’t mean fitting as much junk and sweets into your macros as possible… Most of the diet consists of whole foods, lean meats, MICROS, and nutrients! It just means you can still, with moderation, have the foods that feed your soul while still accomplishing your fitness goals!

    It is very simple. Track and determine the amount of macronutrients your body needs to maintain the weight you have, lessen that amount, and monitor it for a couple weeks and see how your body reacts. Make sure to include all types of foods and keep your diet clean, but enjoy it too. You can refer to my article on Macronutrients, which has a break down of EXACTLY what they are and why they are needed!

  • IIFYM,  IIFYM Recipes

    One Carb Waffle!

    Whenever I am cutting or counting my macros really close, I love this Pescience 1 carb waffle! It’s delicious and very macro friendly!

     

    Print Recipe
    One Carb Waffle
    Prep Time 1 min
    Cook Time 2 min
    Passive Time 3 min
    Servings
    person
    Ingredients
    Prep Time 1 min
    Cook Time 2 min
    Passive Time 3 min
    Servings
    person
    Ingredients
    Instructions
    1. Put 1 scoop of the Protein powder into a bowl
    2. Add the egg
    3. Add water until desired consistency and stir
    4. Heat up a waffle iron and spray with non stick 0 calorie spray
    5. Pour the mix onto the pan
    6. Enjoy!
    Recipe Notes

    This can either make one big waffle or 2 smaller ones! Add walden farms 0 calorie syrup or berries on top!

    The Macros for the waffle with peanut butter and berries on top are:

    Protein: 33.9 Carbs 9.8 Fats: 13.6

    the macros will vary depending on the type of protein and toppings you use!

    Share this Recipe
  • Blog Post

    NUMBER ONE MYTH TO DIETING

    What is the biggest LIE that people are saying about dieting?

    “You can’t eat sugar and get lean, stay away from processed foods, stay away from fats, stay away from gluten, don’t eat sodium or carbs.” THIS IS NONSENSE! Don’t listen to it! Everything in moderation. There is absolutely no reason for any of you to exclude an entire food group from your diet, unless you have tested positive for a certain allergy. The biggest reason I love flexible dieting is because it doesn’t mean fitting as much junk food into your macros as you can, most of the foods are whole, unprocessed, lean meats, fruits, vegetables, and filled with nutrients! BUT it allows you to fit things into your diet that you love without harming your progress. It is more unhealthy, in my opinion, to completely eliminate entire food groups than it is to allow yourself to eat everything in moderation. PLUS when you think and tell yourself, “sugar is bad. stay away. I can’t eat it or ill get fat.” All of a sudden you crave it more and more and catch yourself binging. Hit your macros consistently, get your fiber and Micronutrients in, then eat things that make your soul and heart happy. Like dessert 🙂

     

  • IIFYM Recipes

    Protein Ice Cream

    GUYS!!! this one is a MUST! I Used to eat it every single night and recently I haven’t been.. but its the greatest “macro hack” in the world!

     

    Print Recipe
    Protein Ice Cream
    Prep Time 1 min
    Cook Time 1 min
    Passive Time 2 min
    Servings
    people
    Prep Time 1 min
    Cook Time 1 min
    Passive Time 2 min
    Servings
    people
    Instructions
    1. Literally all you need is a blender (a really good one), lots and lots of ice, almond milk or other milk, I prefer 1st Phorm or PEScience protein when making it (just one scoop), and maybe some water to add! You blend it for a long time, freeze it for 10-15 min and you have yourself the yummiest thing ever! add some cereal, fruit, Oreos, halo top, anything you want on top if it fits your macros and you end your day happy and satisfied 🙂
    2. You can add Oreos, cereal, or ice cream on top like I did! Its delicious and my macros allowed for me to! Mix it up with whatever you want and enjoy every single bite!
    Share this Recipe
  • IIFYM Recipes

    Protein French Toast

    I don’t know about you, but I LOVE french toast and everything about it. The bread, cinnamon, syrupy goodness.. its all so amazing, it can also be made macro friendly and fit into your diet!!

    Print Recipe
    Protein FrenchToast
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    person
    Ingredients
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    person
    Ingredients
    Instructions
    1. Heat up skillet and spray w your egg whites ith nonstick spray of choice
    2. whisk in a flat bowl your egg whites, protein, and water until desires consistency
    3. add in the cinnamon
    4. Take your bread and dip it into the mixtures so both sides are coated and then throw it on the heated skillet!
    5. Repeat step 4 until all your french toast is made
    6. add peanut butter and berries on top and enjoy!
    Recipe Notes

    Macros for this recipe are:

    Protein: 46.9 Carbs: 36.3 Fats: 11.1

    Share this Recipe
     
css.php