• 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!

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  • 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!
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  • 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!

  • 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 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

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  • IIFYM Recipes

    Post Workout Smoothie

    Perfect treat for after your workout!

    Print Recipe
    Post Workout Smoothie
    I love this light, macro friendly smoothie post workout! It's super yummy and refreshing 🙂
    Prep Time 1 min
    Cook Time 2 min
    Passive Time 3 min
    Servings
    Person
    Prep Time 1 min
    Cook Time 2 min
    Passive Time 3 min
    Servings
    Person
    Instructions
    1. Measure out and put everything in a blender or bullet and enjoy! You can add extra water or ice to make more/make it thicker
    Recipe Notes

    Total Macros for this smoothie is:

    Protein: 33g Carbs: 14.3g Fat: 4.5

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  • IIFYM Recipes

    Protein Oatmeal

    The Perfect Post Workout Indulgence

    This is one of my FAVORITE post workout meals because it combines oatmeal with yummy protein of your choice and flavor, some fruit, and peanut butter! Provides you with the fuel and recovery you need after a good session at the gym!

    Print Recipe
    Protein Oatmeal
    The perfect post workout meal to provide your body with carbs, protein, and fats that will help you refuel and recover
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    1 Person
    Ingredients
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    1 Person
    Ingredients
    Instructions
    1. Measure out 40 grams of oats into an oversized bowl
    2. Add in water (I like to put in more than usual because it makes the the oatmeal fluffier and easier to mix with the protein)
    3. Microwave for 3 min, stir, then place in microwave for another 2-3 min
    4. Measure out 31 grams of Snickerdoodle Pescience protein and mix until smooth
    5. Measure out and add 50 grams of blueberries
    6. Measure out 17g peanut butter (1 tbs) and add. I dont like to mix my nut butter in, but you can!
    Recipe Notes

    The macros for this specific recipe is going to be:

    Protein: 31g Carbs: 39 Fats: 11 Total calories: 385

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  • Blog Post

    How to Actually Enjoy Working Out

    When I first got into training and lifting, I thrived off it. I loved it. I did everything I could to find new exercises and push myself to the limit so I could see just that little bit of progress. It made me feel good and empowered. Once I got really educated in the sport, I considered competing and training for a purpose. It was so methodical that it was almost as if I started doing the bare minimum to get where I needed to go. I made a ton of progress, I had my goal in mind, I knew the path that I was on would lead me to attaining my goals, but the mindset around my lifting intensity changed. This bare minimum mindset came from just sticking to my program, trusting in my program, knowing that I would hit my goals as long as I just went through the motions and did what I was told to do. Although there is very minimal doubt that you’ll get what you want and work for when being methodical about your training, cardio, and macros, but I no longer loved what I used to love. I no longer wanted to set goals or set a plan to reach a deadline. I got tired of it.

    THE “I HAVE TO” MENTALITY

    I didn’t want to go to the gym, because I knew I “had” to. That liveliness and enthusiasm to kick by own butt during a workout diminished and I developed an unhealthy mindset. I was afraid to abandon the program, as if it was the only way of me ever seeing progress. I felt that if I strayed at all from it, then I would lose every single bit of my progress and completely hate myself, which is awful! You should NEVER go to the gym and stay healthy because you feel like that is the only way to be happy with yourself, you should go because you already love who you are and you want to take care of your body, reach your goals, find joy in the lift and enjoy life. I didn’t want it to control every aspect of my life because that just wasn’t happy. I wanted fitness to be a PART of my everyday life and still have the brain cells for family, my boyfriend, friends, school, and life in general. It doesn’t need to take over. It doesn’t need to constantly be at the forefront of your mind.

    DO WHAT YOU LOVE AND STILL MAKE PROGRESS

    We all go through different phases of life and through all of it we need to stay open minded, whether its open mindedness in the gym, at your job, in school, or during your day. Never feel confined to one small way of doing things. The real change and happiness comes when you step outside of the “normal” and try something new. Now I work out the way I want to, I do what makes me personally feel good, I set a long-term goal for myself and I absolutely love it. If you don’t like what you’re doing, change it. Do something and create a plan that makes you excited, you’re more likely to live it and stick to it that way. You don’t need to try and be anyone but yourself, love yourself, work on yourself, enjoy yourself and BE SO. FREAKING. YOU. You are what makes you special.

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