JUMBO Gluten Free Banana Bread Protein Muffins- 316kcal, 6 ingredients

I didn’t realize how well these would work out! These muffins are the size of a large bakery muffin and are just 316kcals. Each has 14g protein 44g carb and 9g fat. This recipe does exceed my self-imposed 5-ingredient limit, but they are worth it! When I set out to make these, I had Chris in mind – meaning I made them to have great … Continue reading JUMBO Gluten Free Banana Bread Protein Muffins- 316kcal, 6 ingredients

3-ingredient Vegan Peanut Butter Protein Cookie

These have been a hit on instagram so I figured I’d put them here as well :). These are very easy! And you can eat the whole batch! 67kcal for 1 cookie or 267 for the batch! Macros DO include chocolate chips! Here’s the super simple recipe! Preheat oven to 400F Mix together: 1/4cup applesauce 1scoop vegan protein powder (I used PES peanut butter vegan) … Continue reading 3-ingredient Vegan Peanut Butter Protein Cookie

Summer Fitness Plan: 80 Day Obsession, 15K a day & Macros , The Quest

Good morning! I’ve started a new fitness program this week and really am enjoying it, so I’m committing to doing it this summer. My goal is just to stay fit & work on building strength & muscle definition 💪🏼 These are my starting photos (which I’m happy with already btw) Starting point: I weigh 130lbs and my starting macros are 145p 265c 52f (2108kcals). I’m … Continue reading Summer Fitness Plan: 80 Day Obsession, 15K a day & Macros , The Quest

Improving VO2max – Workouts & Nutrition; Goals for Summer & Rest of 2018 (running, and life)

Apparently the apple health app tracks VO2max & mine has improved. VO2max is the maximum amount of oxygen one can use during vigorous exercise. A VO2 max between about 34 and 42 is considered fair and 43 and 51 good. Anything over 51 is excellent.**   I posted the above graphic (snapshots from the health app) because I thought it was a cool stat (an NSV – non-scale … Continue reading Improving VO2max – Workouts & Nutrition; Goals for Summer & Rest of 2018 (running, and life)

Week of Macros & Training: Importance of Belief & Being Consistent

Hope everyone is having a safe Memorial Day Weekend. I’m just relaxing here, thinking about the last week & what was good & how I can improve next week. I checked in with my coach today & I’m feeling really energized with the macros she has me on. I was up a pound today from last week but have been feeling great in workouts and … Continue reading Week of Macros & Training: Importance of Belief & Being Consistent

Celery Juice & Chocolate UCAN Chia Pudding

Morning! One of the things I’ve been doing this past month is eating 50-55% of my carb macros in my pre and postworkout meals. Since I also get 40-50grams of protein in my post-workout breakfast, this means my day is “front-loaded” with macros which I talked about here. This has been working really well for me.  I am having much better workouts and my body … Continue reading Celery Juice & Chocolate UCAN Chia Pudding

3-ingredient Applesauce Protein Cookie.

165kcals, 3-ingredients. Yummy!! Just keeping it simple here! Photos show the macros and ingredients and end product! I added 4 M&m’s on top 💗 I always have 2-3 gains in bulk enzymes before I eat my first meal. You can see my post here for more info on them. Code RebekahC10 saves you 10% at gainsinbulk.com … I used PES peanut butter cookie protein for … Continue reading 3-ingredient Applesauce Protein Cookie.

Macros & Training Update, May 14-20: Front-loading & Avoiding Evening Bloat

This is an update on my current workouts, macros, and another goal I’m working on with Amber (my nutrition coach)- not feeling bloated in the evening. I’m trying out a couple new things that seem to be working well! MACROS: Current macros (on workout days) : 145p 240c 50f (1990kcals) I get macros from Amber each week based on my individual progress each week. As … Continue reading Macros & Training Update, May 14-20: Front-loading & Avoiding Evening Bloat

4-ingredient “ACE-Worthy” Peanut Butter Pumpkin Cookies & Mason Jar Gift Idea

Sometimes social media is awesome…. I’ve been following Lexi Thompson for a little over a year now on instagram — she’s a great golfer who is also passionate about fitness.  To my surprise, last week she commented on a post I made about the protein cookie dough bites that I made last week. I knew the Kingsmill Championship was coming up, so I offered to … Continue reading 4-ingredient “ACE-Worthy” Peanut Butter Pumpkin Cookies & Mason Jar Gift Idea

My 5 Year Transformation: How to Make a Lasting Transformation and the Importance of Coaching

Over the last 5 years, I’ve made progress in fitness/nutrition.  It has not been linear. I’ve tested out nearly every workout program and diet (explained below) imaginable and learned quite a bit!  There are several ways that one can make a dramatic transformation and make it stick, but (since this is my blog) the following is what I’ve extracted from my own personal journey — … Continue reading My 5 Year Transformation: How to Make a Lasting Transformation and the Importance of Coaching